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[Bob White]

This is really more about my forearms than calves but bah. Alright, been training for about four years and durning that time I'd train my forearms and calves off and on. But over the past six months I've finally trained them and kept at it. My calves are kind of stronger but they havent gotten any bigger. Maybe a little. Same with my forearms. It never really concerned me much though.

But now I'm lifting somewhat heavy and my small forearms are making it hard for me to lift. My forearms effect pretty much all of my upper body stuff but the bench press, my god! I'm benching about 200 pounds and after I'm done with a set my wrists hurt like shit! Which is basically like saying, I need stronger forearms.

But I've been training and training my forearms and THEY WILL NOT GET STRONGER. Wrist curls, grips, finger push ups, nothing ever helps.

So, I'm I just fucked with girl forearms for life or is there a way to somehow get them stronger? Anybody know of something that I could do? More reps of what I'm already doing?

here is what I do to train my forearms

Monday - Wensday - Friday

Wrist curls : 2 sets of 25 at 50 pounds

Backwards wrist curls : 2 sets of 30 at 20 pounds (anymore weight and my wrists like hell)

Finger push ups - 30

Grips - 2 sets of 200 for both arms

Am I doing something wrong?

 

[DJ Sl4m]

Do you want them stronger, or stronger and bigger ?

I only ask this because many highschool guys like to strength train and keep a certain size so they do better in their weight class competitions.

Strength training and bodybuilding take 2 very different paths to reach a goal.

I believe Fatghost28 is the guy to talk to about maintaning your size while boosting your strength.

If you want both size and strength you need to change that ruitine, you get indirect workouts on your forearms with every single upperbody excersize you do.

Plus you train them directly 3 times a week, no muscle in a human body can be trained 5 days a week a grow size, (2 indirectly/3 directly)

try training them only once a week, I hit mine after an exhausting bicep ruitine, and it's plent to keep mine pumped full and strong.

Plus learn to never bend or relax your wrists for any excersize, always keep them firm and straight, esp for bicep training.

And make sure you get more than enough protein throughout the day. try to mix it with at least 35-55 carbs every few hours to accelerate your muscle growth.

 

[Bob White]

Do you want them stronger, or stronger and bigger ?

Stronger and bigger.

And I'll try hitting them only once a week to see if that helps. Thanks for the input.

 

[Mama Smurf]

I find the forearms incredibly easy to injure. Maybe it's just me, I dunno, but I wouldn't dare do it that many times a week.

 

[Fatghost]

Are you doing:


Deadlifts (without straps)

Chin ups (both underhand and over hand grips without straps)

shrugs (without straps)

weighted dips

?

I've always found those gave the best results in terms of forearm mass, grip strength, and wrist durability.


As for calves, you just gotta really load up the weight.

 

[Groder Mullet]

Don't get calf implants. Buff Bagwell says so.

 

[whytemyke]

Here are two exercises that will absolutely break your forearms. Remember it's going to take longer to get your forearms and calves because you use them both frequently and the individual muscles are hard to target.

1. Arm Rolls (I dont have a more technical name than that.)
-Take a solid wood bar (even a branch will do) and cut a hole in the middle of it with a drill.
-Tie a long (about 4 ft) piece of rope through that hole and make sure it sticks on the stick side.
-Tie a 25 lb weight to the other end. Preferrably just the dumbbell, but if you have to use something else that's fine too.

Then hold your arms out in front of you at shoulder level with the stick in your hands. Roll the stick so that you're rolling up the rope, pulling the weight up. Once you reach the top, do it all the way back down. Don't stop in between, but just keep doing that until it burns. You'll get to a point where you won't be able to hold your hands closed around the stick. THEN you know you've had a workout.

2. Intense curls.
-Get on a preacher bench with the dumbbell in front of you on the stand. Put five 5lb weights on each side. Do ten (might want to keep it to 6 or 8 for your first few times doing this) curls, set it down, and take a plate off of each side. Then do ten again. you want to do these as fast as you possibly can, and after each set of 10 knock another plate off, hurry up and do another set. When you get to zero plates, do your set of 10 with just the bar, then put 1 plate back on each side. Then just do the opposite... sets of 10, adding a plate after every set until you're back up to your normal weight.

When I first started doing these it destroyed my arms. I couldn't straighten my arms out for 2 days. so yeah, it'll totally blast from forearms to biceps and even some shoulders, too.

 

[Bob White]

1. Arm Rolls (I dont have a more technical name than that.)
-Take a solid wood bar (even a branch will do) and cut a hole in the middle of it with a drill.
-Tie a long (about 4 ft) piece of rope through that hole and make sure it sticks on the stick side.
-Tie a 25 lb weight to the other end. Preferrably just the dumbbell, but if you have to use something else that's fine too.

Then hold your arms out in front of you at shoulder level with the stick in your hands. Roll the stick so that you're rolling up the rope, pulling the weight up. Once you reach the top, do it all the way back down. Don't stop in between, but just keep doing that until it burns. You'll get to a point where you won't be able to hold your hands closed around the stick. THEN you know you've had a workout.

Man, thats sounds pretty good. Thanks.