The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Thread: Bigger forearms

  1. #1
    Wannabebig Member
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    Bigger forearms

    I know its near impossible to get wrists bigger than what you're born with, so I'd like to at least improve the size of my forearms.

    Lets get the obligatory "masturbate more" joke out of the way.

    Whats a good set of exercsizes that I can add into my split routine to accomplish this?

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  3. #2
    Banned markdk86's Avatar
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    Static Holds

    Towel Hangs with your body weight or added weight (my fav)

    Plate pinching with your fingertips (hold at shoulder height like you are doing raises for shoulders)

    Climb walls like a squirrel (or Spiderman)

    These primarily improve grip, but did niceley for my forearms also.
    Last edited by markdk86; 05-08-2006 at 03:25 PM.

  4. #3
    There may be hope yet. JustinASU's Avatar
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    Simply put? Deadlifts utilizing static holds. Worked wonders for me.
    Credulous at best
    Your desire to believe in
    Angels in the hearts of men.
    But pull your head on out of your hippie haze
    And give a listen
    Shouldn't have to say it all again

  5. #4
    Senior Member KevinStarke's Avatar
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    Any heavy pulling, grippers too have made my forearms pretty damn big.

  6. #5
    Banned markdk86's Avatar
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    If useing anything I highly recomend static holds (BB or DB) and towel hanging. It hurts to bad its good ^^

  7. #6
    Senior Member Meat_Head's Avatar
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    My wrists have grown alot since I started lifting. The tendons get bigger and stronger as the muscles do. As far as getting big forearms, I think the best way is putting alot of weight on the important lifts like bench presses, deadlifts, pullups, etc.
    Squat...Eat...Sleep...Grow...Repeat

  8. #7
    Wannabebig Member
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    what are static holds?

  9. #8
    Banned markdk86's Avatar
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    Quote Originally Posted by greentinted
    what are static holds?

    Load up a Barbell or get some heavy dumbells and hold til' you can't hold no' mo' !

  10. #9
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    Standing still holding HEAVY weight to practice your grip.

    Im puzzled as to how that would help increase size though.. it may help with grip strength but wouldn't you train your forearms with 6-8 reps, heavy weight, just like any other muscle?

  11. #10
    Go Heels! MixmasterNash's Avatar
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    Static gripping strength is great, but not the most efficient method for muscle hypertrophy. I think any grip work with normal eccentric and concentric action is better: grippers, wrist rollers, reverse curls, etc.

    The journal / I live here.

    If I were to start from scratch as a young 13 year old again, I would do every press, squat, and perhaps deadlifts, for my entire career with chains. -- Dan John

  12. #11
    Banned markdk86's Avatar
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    I never liked gripper and wrist rolles etc. It's all preferance and what you are comfortable with.

  13. #12
    Senior Member JamesBOMB's Avatar
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    hammers, reverse curls, and anything back related made mine blow up. My arms are like legs
    6' 2" 22years old
    05' 232lbs, 06' summer 200lbs, Currently 226lbs
    FB 345x1 Seated MP 225x5

  14. #13
    Hulk Smash! LouPac's Avatar
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    I never work my forearms, they grow on their own if you do the right exercises. If you're not doing them already add: pull-ups, chins, hammer curls, deadlifts, squats, heavy shrugs, and hang cleans.

  15. #14
    Senior Member Meat_Head's Avatar
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    Honestly... don't complain about forearm size till you've pulled some heavy weights!
    Squat...Eat...Sleep...Grow...Repeat

  16. #15
    Senior Member AlecB's Avatar
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    I do wrist curls @ 20 reps/set, doing as many sets as I can. I also do skis (not sure if there is another name for that).

    Quote Originally Posted by LouPac
    If you're not doing them already add: pull-ups, chins, hammer curls, deadlifts, squats, heavy shrugs, and hang cleans.
    whats a hang clean?
    "Every time I come in the kitchen, you in the kitchen - in the G*****N refrigerator! Eatin' up all the food ... all the chicken, all the pig feet, all the collard greens..."

  17. #16
    Breaker of Skulls Guido's Avatar
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    Lift any amount of very heavy weights and you're forearms will get bigger over time, especially if you do any heavy pulling or static holding movements, like DL's, shrugs, pullups, etc. Your wrists CAN get bigger, too. Mine have grown about 1/2 inch since I started lifting. Honestly, just loading lots of plates will make your forearms grow. Constantly holding those 45's with a pinch grip has made mine explode. But I've always had naturally big forearms, too (now about 14.5" flexed).
    5'9" 195 lbs
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  18. #17
    Risk10k Clifford Gillmore's Avatar
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    Physical work, repetive work. My forearms are built making sausages.
    Attached Images Attached Images

  19. #18
    Senior Member betastas's Avatar
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    Quote Originally Posted by AlecB
    whats a hang clean?
    http://www.exrx.net/WeightExercises/...HangClean.html

    Hang cleans and powercleans make my forearms burn. When doing full powercleans in repetition I usually have to stop by #8 because my forearms are on fire. Highly recommended, but not specifically as a forearm builder - just in general.

  20. #19
    Senior Member AlecB's Avatar
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    damn

    that looks intense
    "Every time I come in the kitchen, you in the kitchen - in the G*****N refrigerator! Eatin' up all the food ... all the chicken, all the pig feet, all the collard greens..."

  21. #20
    Wannabebig Member
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    Like others, it seems if i really concentrate on back work my forearms and biceps get bigger. Back rows and chinups caused mine to grow the most (go figure)
    I do the occasional wrist roller before going to bed.

    Something else i do, just because i like it...are sledgehammer leverages...basically you take a hammer, hold your arm straight out and bend your wrist with the hammer back towards your shoulder...really hits the outside of your forearm. For some reason i just like the exercise.

  22. #21
    Senior Member TechMetalMan's Avatar
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    Play tennis.
    18 Years of Age

    5'7'' 140 lbs---Now 148

    As of Feb. 2006------As of April 2006------As of July 2006

    Bench- 155 x 2------170 x 1--------------Not Tested
    Squat- 200 x 1 (parallel)------Untested-------205 x 1 (Ass to Grass)
    Dead- Untested------235 x 2-----------250lbs x1 (3 sets of this)

  23. #22
    You stay classy San Diego. Ron Burgundy's Avatar
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    Quote Originally Posted by markdk86
    Static Holds

    Climb walls like a squirrel (or Spiderman)

    These primarily improve grip, but did niceley for my forearms also.

    Ooo they have those rock climbing things at world gym, I love them much =) very fun as well, I get forarms when I do curls, by finnishing out locking it with my wrists that helps.
    Last edited by Ron Burgundy; 05-10-2006 at 02:29 PM.

  24. #23
    You stay classy San Diego. Ron Burgundy's Avatar
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    Quote Originally Posted by TechMetalMan
    Play tennis.
    (sorry for the double post I thought it would be better to distinguish)
    I play tennis for my school team and I play varsity ive never noticed my forearms getting bigger or being soar from tennis, im not sure that works.

  25. #24
    A.K.A Goodwinner Goodwinm's Avatar
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    playing tennis with a 10lb weight on the end of the raquet would work
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  26. #25
    You stay classy San Diego. Ron Burgundy's Avatar
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    Im tring to think how it would help, maybe playing tennis with a basketball or a heavER! ball (then tennis ball) =P

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