Thread 76464693

How the fuck do I make my forearms big?

This is me after 5 months of doing hammer curls, wrist curls, and reverse bicep curls. I'm 6'1.

What's the secret bros?

Kekke spam

>>76464693 (OP)
Heavy farmer walks

>>76464693 (OP)
thats a normal sized forearm, not small

20 years of daily 8h manual work with your hands. Do.it

>>76464693 (OP)
How much did you progress the weight?

>>76464693 (OP)
Forearms are meant to endure painful brutal work without rest

Superset dreadhangs and wrist curls until you literally can't even hang for 2 seconds

>>76464764
I do manual labor. Six months and two types of tendinitis and it put a good half inch on 'em. Then.. nothing. Obviously. Why would doing the same thing every day cause anything other than the same thing?

When doing cable pushes keep your hand flat, while doing dumbbell push/pull grip it without your thumbs

>>76464693 (OP)
You also need to be in a calorie surplus if you want to gain muscle.

>>76464831
>>76464764
it's literally just genetics + decades of low intensity work.
i remember meeting this guy at a demolition company and his forearms were gigantic, the biggest i've ever seen in person. his grip wasn't any stronger than me but his forearm muscles were twice the size of mine and his wrists had a good 2 inches on mine. and at another job there was this boomer with hands twice as big as my own and he naturally had a stronger grip from all the added surface area. there's no way to compete with such genetic freaks.

>>76464942
So am i fucked?

>>76464951
Yes. Cut them off and grow some new ones.

>>76464693 (OP)
forearms are 99% genetics anon, like calves. I am 6’2” with very long limbs and a 6’4” wingspan and my forearms grew like this from doing cable rows when I was 15

>>76464693 (OP)
Do you live with someone?
Give them massages often.

Boom. Gianormous forearms.

>>76464693 (OP)
>5 months of doing hammer curls
what the fuck do you expect nigga? keep doing it for 5 years and youll see results. Thats how weightlifting works

>>76464693 (OP)
>Go to home depot
>Buy bucket
>Go to grocery store
>Buy 25lb rice
>???
>Profit!
https://www.youtube.com/watch?v=eH5M9pNMU04

>>76464982
in this case it’s not. your forearm potential is dependent on the length of your insertions. no matter how much and how long i train my biceps they are never going to look as big as someone who has long biceps, no matter how much and how long he trains his forearms will never be as big as mine because of my very long insertions

>>76464961
lmao like a lizard
no op keep training, 6 months isn't really much time in the grand scheme of things. i'd suggest diversifying your forearm routine, currently you are doing 2 exercises for the brachioradialis and one for the wrist flexors.
add pronation and rising exercises. train forearms minimum 3 times a week. look into grip sport and arm wrestling training and see the kinds of lifts they do. to get big forearms you have to be kinda autistic about it.

>>76465021
also, how strong is your grip? how heavy can you double overhand deadlift (no hook), how heavy are you wrist curling, and how heavy are you hammer curling?

>>76465001
but they will grow relative to what you've had

>>76464693 (OP)
now lift the arm up and stop pressing it against objects
>>76464764
That will just just give you temporary swelling, muscle fibers that produce force for hours a day will not grow.
>>76464826
None of that is true.
>>76464831
Case in point.
All the "size gains" you're getting from le manual labour are short term swelling, it's not real hypertrophy.
>>76464910
Not true.
>>76464942
>it's literally just genetics + decades of low intensity work.
It is almost only genetics + high intensity work

When does low intensity build muscle? Never.
>>76464996
>rice bucket
This is literally just cardio.
>>76465001
It's not just the insertions points that determine one's forearm size potential.

1) accept that it can take years.

2) Deadlift without straps. Nothing will work your forearms more than holding on to your biggest deadlift. Mixed grip is fine. Just keep deadlifting.

>>76464693 (OP)
Have u tried arm windmills?

I have fairly decent forearms. I do lots of grip work: Towel chin ups are great. If your gym has a battle rope, you can do pull ups on it. Barbell finger curls 6x6 pause at the bottom, work up to your own bodyweight. I have a fat grip thing that goes on dumbells which I hold for time. I've done bouldering and a fair amount of deadlifting with no straps: start a cycle with palms backwards grip, then switch to mixed grip as it gets too heavy.
I also do wrist curls and various wrist prehab exercises but I think that size of forearms is more down to grip strength-endurance. Farmer carriers alone are not enough imo

>>76465159
>bro that exercise that grew your arms didn't grow your arms
Like a rice crab in a bucket. Why the rice though? Wouldn't breasts/bags of sand work?

>>76464697
for the last time, who the FUCK is kekke?

>>76466924
Doesn't do anything for forearms, it's a fad.
Forearms only grow with effort and slow contraction velocity, most people build their forearms doing every day activities in isometric contractions in and outside the gym.
Rice in a bucket doesn't offer any challenge, it's as stimulating for forearms as swimming is for the entire body which is to say not at all.

>>76466924
for forearms you gotta go work at an ice cream parlor. just like in seinfeld

>>76466977
ok you are just trolling atp

>>76464712
This is the correct answer.

>>76467091
how are farmers walks superiror to deadlifts? If anything, you can only use less weight

>>76465024
op you're an ungrateful twat. go fuck yourself.

>>76464693 (OP)
Next time you hit the gym, find the kettlebells or the plates with the internal handles. Start with 25lbs and start walking in circles. You'll know when you get your workout in when your fingers and forearms start trembling. Up the weight ever now and then.

i got huge forearms from doing construction a few years back, but even now ill grow them by doing barbell rows, cable curls with rope attachment, hammer curls, pullups etc. there's just a lot of moments throughout the week where i use my grip and even though they dont get alot of direct work they still manage to grow

>>76467137
the rotation of the bar as you hold it adds difficulty without adding gains

>>76466955
KIKI
DO U LOVE ME

Farmer carries for sure. Dead hangs, find a wrist curl/extension exercise and stick with forearm training. For flexors, I'll grab a D handle and a seated cable. I do wrist curls like this. As for extensions, EZ bar curls off a preacher curl works just fine. Any hold/carry will build your grip strength. You could also do plate pinches. I started grabbing 45s with my edge of my hands/fingers and holding them. I'll then think about flexing my hands/forearms to keep the plate suspended.

>>76466955
seems to be the eustace of fit

>>76467137
Not even close to the same exercise, you are specifically training grip strength and time under tension with farmers walks. Pick up something heavy and walk forward until your forearms feel like they're trying to escape your body, weight isn't that important just focus on the time your forearms are spent under tension and they will grow.

>>76464964
Not OP and Idk if that's true or not but I'm gonna use that as copium as I am 6'3 and find it very hard to grow muscle on both forearms and calves

>>76464996
I do this

>>76471919
post hands/forearms then

>>76464693 (OP)
5 months? nigga you gay
mofukka, you gotta put in work for he next 10 years before you get to complain

see you in 2035 unless you're in americunt, then you'll be dead anyway