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Thread: forearm size...

  1. #1
    Wannabebig New Member
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    forearm size...

    Is holding a heavy weight with your hands (dumbbell or barbell) for certain periods of time an effective mass builder for forearms or does it mainly increase grip/forearm strength?

    your thoughts on this are appreciated...

  2. #2
    Senior Member Accipiter's Avatar
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    that's for increased grip strength. you want big forearms try deadlifts, hammer curls, etc. even shrugs to a lesser extent.

    I guess they'd work forearms a bit though

  3. #3
    Senior Member MonStar1023's Avatar
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    pure_hardcore-
    Yeah theyre called static holds bro. Good exercise to target your grip directly but also your forearm flexors and extensors as well. In addition to hammers and reverse curls your golden for forearm development.


  4. #4
    Wannabebig New Member
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    thanks guys, I tried the static grips today and it gave me a tremendous pump all over the forearm

  5. #5
    Senior Member Accipiter's Avatar
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    good job HC

  6. #6
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    static holds are ACE

  7. #7
    Gaglione Strength Chris Rodgers's Avatar
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    Accipiter- if deads would build forearms, why wouldn't static holds? Are you doing wrist curls with your deads or something?

    Static holds are ace!! Pile on the plates!
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  8. #8
    Senior Member MonStar1023's Avatar
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    Definitely, very similar to CoC grippers..


  9. #9
    Senior Member Accipiter's Avatar
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    You've got a motion to pull the weight through, you have to fight to keep it stable against varying forces, rather than just hold it. I'm not saying they're worthless, but there's better

  10. #10
    Gaglione Strength Chris Rodgers's Avatar
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    You are doing exactly the same thing with static holds and deads as far as your grip is concerned.

    Any heavy holding/gripping is gonna help to build the forearms. I also would perform reverse curls and/or hammer curls.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  11. #11
    Senior Member MonStar1023's Avatar
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    Agreed with LATMAN.


  12. #12
    Wannabebig Member
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    I have a 2 inch diam. bar that I do all upperbody stuff with. When I say 2 -I mean its costume made and is made of 2 inch solid steel and does not neck down like a normal bar It weight 70 lbs alone and the dumbells I cut from the same blank, they weight 19 lbs per. I now find that I no longer have to do any extra forearm work or grip work. After the first workout I could not even close my hand around a glass of milk-had to use the gallon and that was hard to control.

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