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  1. #1
    Party of "No." Tryska's Avatar
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    I have progressed tot he point with my weights that my forearms are lagging.

    ie: I actually had to quit my bicep curls early because my forearms burned out before my biceps did. Granted i did some DLs to start today...but still.....should i start doing wrist curls? or work through it, and presume my forearms will eventually cathc up?
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  2. #2
    Player Hater PowerManDL's Avatar
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    Hammer curls, reverse curls, and do your lighter sets of pulling exercises with no straps.

    Power

  3. #3
    Party of "No." Tryska's Avatar
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    but i don't use straps to begin with??
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  4. #4
    Player Hater PowerManDL's Avatar
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    Then do the grip work I suggested--

    Hammer curls will hit the long head of the bi's, the brachialis, and the brachioradialis, while the reverse curls will hit the brachioradialis.

    Do these two, best bet on separate days, and your forearm strength will improve.

    Now, if you want specialized grip exercises to improve your *grip* strength, I've got those too.

    Power

  5. #5
    Party of "No." Tryska's Avatar
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    k...hammer curls are already part of the routine (that's when my forearms finally burnt out)...and i will add in reverse curls too....

    as it stands right now, my grip seems to be okay....

    thanks man, i truly appreciate the advice...
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  6. #6
    Rockin' the midlife crisis xraygirl's Avatar
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    Zottman Curls. Use a lighter weight for this. Bring it up slowly like a traditional curl, then rotate the wrist so that your hand is palm down and bring it down slowly. This will strenthen your wrists and biceps at the same time. Good luck.

    D.

  7. #7
    Party of "No." Tryska's Avatar
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    *lol* i had to practice that for a minute...and i can see where it would hit right where i need the work....thanks x-ray girl. i think i will try those in place of my concentration curls as my last set.
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  8. #8
    Player Hater PowerManDL's Avatar
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    Yeah, that might work too--

    Essentially, you get the concentric of a regular curl and the eccentric of a reverse curl. Give it a shot, if you have the room.

    Power

  9. #9
    Party of "No." Tryska's Avatar
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    sooo....if I use hammer curls and then these zottman curls as my 2 bicep iso's for a while y'all think that'll do the trick?
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  10. #10
    Rockin' the midlife crisis xraygirl's Avatar
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    Yeppers...sounds good to me.

    D.

  11. #11
    Senior Member Cackerot69's Avatar
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    Zottmans are meant to make the eccentric harder than the concentric. Normally, when doing traditional weight training you are lifting your maximums for the concentric phase of the lift, but this weight is actually very light for the eccentric part.

    Zottman curls are meant to combat this, and they do a good job. Good addition.

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  12. #12
    Administrator chris mason's Avatar
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    If you perform deadlifts, train back without straps, and do standard bicep training, I don't think any extra forearm work is warranted or necessary. I think you answered your own question when you mentioned that you did deads first, your forearms were already exhausted when you trained you biceps. I think the extra forearm work being recommended here will only cause you to overtrain them (considering all of the other things you do).

  13. #13
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    Tryska, here's one that I've done for hockey (forearm strength is crucial for a good wrist shot)... it's kinda different but works pretty well.

    Get a length of dowel or a chunk of a broken hockey stick shaft and drill a hole in the center. Pass a piece of rope (maybe about 3 feet long) through the hole and tie securely. Tie some weight to the other end of the rope. Grasp the stick with both hands (overhand and/or underhand) and stick your arms out straight in front of you if you want to get your shoulders in on the action or rest your forearms on a railing or back of a sofa if you don't. Rotate your forearms to wind the rope around the stick and thus raise the weight slowly to the top (like a winch).

    You can do this over and underhand to flex and extend the forearms. If the weight is right and you do it with control, your forearms burn like hell!

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  14. #14
    Senior Member flake's Avatar
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    I love zottmans, should do them anyhoo.

    completely unrelated, but best biceps workout ever, two sets of 21's, walk out he door, boah ya'
    half the time I have no idea what you're talking about. the other half, I'm not listening.

  15. #15
    Player Hater PowerManDL's Avatar
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    Originally posted by chris mason
    If you perform deadlifts, train back without straps, and do standard bicep training, I don't think any extra forearm work is warranted or necessary. I think you answered your own question when you mentioned that you did deads first, your forearms were already exhausted when you trained you biceps. I think the extra forearm work being recommended here will only cause you to overtrain them (considering all of the other things you do).
    I thought you said isometrics were useless.

    Power

  16. #16
    Party of "No." Tryska's Avatar
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    Thanks for the advice y'all.....

    chris and i talked a bit last night, and i think i'm gonna try barbell curls, and keep the concetration curls in my workout, and just give the forearms time to catch up. I think i might swap out zottman's for the fun of it though with the concentrations..just cuz i'm curious.
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  17. #17
    Administrator chris mason's Avatar
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    Well, isometrics like the kind recommended in Charles Atlas' course are for all intents and purposes worthless. They are better than doing nothing, but not much. Now, Powerman, if one is holding onto a weighted barbell and pushing the forearm flexors and extensors to their max, that is somewhat different. You see, the forearm flexors/extensors are in a contracted position and having to be contracted maximally to keep you from losing your grip. So what you have is maximum resistance (or near to it) in a contracted position (which allows more muscle fibers to be recruited than in non-contracted positions, or positions of lesser contraction). The biomechanics involved here are quite a bit different than in most isometric exercises. Now, exercises that involve partial or no range of movement are pretty poor exercises because they will only increase strength (not only, but for the purposes here the word will suffice) in the range of motion or position exercised. With your grip, the only position to be concerned with is that of your hands wrapped around a bar, and guess what, that is what the deadlift and other back exercises do.

  18. #18
    Senior Member Anthony's Avatar
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    The only type of 'direct' work I do for grip strength is static holds, and that's not very often.
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  19. #19
    Geordie The_Chicken_Daddy's Avatar
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    ..yeah and the rest Ant you tosser...

    I noticed my forearms get bigger when i stopped doing direct work.

    Heavy deads and straight BB curls.
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  20. #20
    Senior Member Anthony's Avatar
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    the rest = deads & chins.
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  21. #21
    Geordie The_Chicken_Daddy's Avatar
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    so you 'dead and chin' over pictures of Caprice often then...

    That actually sounds quite disgusting...
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  22. #22
    Porn Star YatesNightBlade's Avatar
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    My foreamrs came on dramaticly when I started using a tighter grip for all excersies.
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  23. #23
    Party of "No." Tryska's Avatar
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    Originally posted by YatesNightBlade
    My foreamrs came on dramaticly when I started using a tighter grip for all excersies.

    yeah but, i don't have the equipment to do the tight grip exercises you do yates....
    A little learning is a dangerous thing...

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