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  • Want Forearms Like POPEYE???

    WANT FOREARMS LIKE POPEYE???

    Here's how you can get them...............

    It has always been known that forearms are one of the most difficult muscles to build. Forearms are involved in almost every upper body exercise, and if you ever hope to build a decent upper body you need strong forearms. As with any body part your muscle size and shape depend highly on your genes. If you happen to have long forearms, you essentially have lots of room to build muscle, which is considered as great genetic potential. On the other hand if you have short muscles in your forearms you are more limited to how large they can grow.

    Understand that the forearms are very similar to the calves, they are essentially composed of red muscle fibers and ligaments. For these muscles to grow they require three things:

    1. Heavy weights and high repetitions.
    2. Training to failure.
    3. Good form.

    A properly executed forearm workout can take up to 1 months to fully recover. This is a fact not some estimate. For those who train forearms twice a week(without drugs), is a wonder why you have not progressed in your forearm development for ages? And a great forearm workout does not need to take longer than 10 minutes, 30 minutes is just too much and it usually means you are not training then hard enough.

    Growing Large Forearms

    You need heavy weights and high repetitions to make your forearms grow
    If you are currently using 60 pounds for your wrist curl exercise (don't expect much change), you will need close to 150-250 pounds to make those pipes grow like weeds. Of course, most people can't use this kind of weight right off the bat, but that doesn't mean that you can't put as MUCH WEIGHT AS POSSIBLE on the bar and get as many reps in good form as you can.

    Train to absolute positive failure

    Many hard gainers have trouble going to positive failure let alone absolute positive failure. Carrying 100 pounds is scary and painful enough, let alone taking 250 pounds to the point where completing another repetition is impossible. There are two obstructions here; fear and mental inhibition. Fear limits you and your progress-that is why a partner and a power rack is essential for your success since it eliminates the fear that keeps you from generating the effort needed to attain massive forearms.

    Use Good form

    FAILURE to use good form is another reason people fail to get the results they deserve, they bounce, they jerk and use all sorts of methods to cheat and end a set early-to pretend that they are strong and have reached positive failure. Good form ensures that all the stress is sent to the targeted muscles.

    Barbell Wrist Curls

    This exercise is more effective from a seated position. Sitting on a bench, take the barbell into your hands with your palms facing upward. Make sure that your hands are together during this exercise, maybe a half inch between them. Also, your elbows should be locked to the insides of your knees. With the weight on your fingertips, your hands should be pointing toward the floor as your wrist forms an angle of almost 90 degrees. Then, roll your hands upward, as the bar gradually rolls into your palms, until your wrists are straight and no longer bent downward. Squeeze the forearms throughout the entire range of motion. Slowly allow the weight to bring your hands back down to the starting position. Repeat the motion, doing 8-10 repetitions for a set of three.

    Reverse Barbell Wrist Curls

    This exercise is practically identical to the barbell wrist curls (above) with one exception. The palms are facing downward instead of upward. Sit on the bench and lock you elbows inside your knees. The weight should be down at your fingertips and your wrists bent toward the floor. Slowly roll the weight into your palms, lifting the weight upward, squeezing the forearm muscles the entire time. Bring your wrists up as far as they'll go, and then slowly bring the weight down to the starting position. These should really burn! Try three sets of 8-10 reps.

    Reverse Curl

    Take the barbell and hold it down at your thighs, gripping it a shoulder's length or perhaps an inch or two narrower. Make sure that you have a reverse grip, which means that your palms are facing toward you, and not away from you. Keeping your elbows locked into your sides, slowly lift the bar toward your torso. You should stop when your forearms are completely contracted, which means that your hands should be across from your shoulders. Slowly let the weight bring your arms back to the starting position – down at your legs – while you squeeze your forearm muscles during the negative motion. Try 8-10 reps for three sets.

    Reverse Preacher Curls

    Place your arms over a preacher bench. Take a barbell and hold it with a reverse grip, place your hands shoulder width apart. Allow the bar to hang so that your arms are fully extended. Curl the barbell upward, starting the exercise by first curling your wrist upward, then bringing the barbell up as far as possible toward your chin. Your position on the bench should be such that, at the top of the movement, your forearms have not come up completely to a perpendicular angle. At the top of the exercise, lower the weight slowly back down to the beginning of the movement.

    Incline Hammer Curls

    Sitting on a 45 degree incline bench, allow your hands to hang down, a dumbbell in each, with your palms facing inwards. Maintain this forearm position throughout the flexion/extension. Keep the elbow still and behind the body and curl the weight all the way up, then slowly lower it to the starting position.

    Reverse Cable Wrist curls

    Attach a medium bar to a low cable and hold it with with an overhand grip, hands close to each other. Sit on a bench with your forearms resting on the bench or knees. However your wrists and hands should hang over the end, and your elbows and wrists should be the same distance apart. Bend your wrists and lower the weight toward the floor. When you can't lower the bar any farther, extend the weight back upward flexing hard at the top.


    Another one I love that was made famous by Lee Haney I believe is.....

    Behind the back wrist Curls.

    Grab a straight bar off the floor and lift it up so it is laying against your hams.Curl the bar as high as you can and squeeze it hard at the top for a count of 5.Then roll it back down until the bar is almost to the very edge of your fingertips and repeat.Do this for 10-15 reps and get ready for the pain.

    There you have it,some sure fired ways to get those Popeye arms you always wanted.Now go to it!!!

  • #2
    They have a product called Fat Gripz, they slip over dumb/bar bells I was doing deads with them last week (because they are so thick) my forearms exploded. I now use them in a variety of lifting excer.

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    • #3
      after reading this i had to measure my forearms lol. there exactly 17" not sure if that's big or not but i have found to get a good forearm pump is to not use wrist straps. untill i can no longer hold the bar. of course you can pull more with them but they do take out a lot of the hand and forearm. these fat gripz sound kinda cool how are the for bench ?

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      • #4
        You can use them for any exercise that you grip the bar/dumbell with - bench- shrugs any press/pull movement. You grip strength will go up dramaticly.

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        • #5
          Hand Grippers

          Simple yet effective - hand grippers work to build massive forearms

          Everyone has seen a hand gripper before. Fact is, they work. The key to getting anything out of hand grippers is to increase the resistance just like you would with any other exercise. This is done by buying a set of grippers that have different thicknesses of coils. As you progress and one gripper becomes too easy, you move up to the next one. Grippers are fantastic because they are inexpensive and you can use them anywhere.


          Lift with axles and beams


          Not a lot to say here… doing standard lifts like presses, rows, and deadlifts with bars like the Rogue Branch, Rogue Beam, or any axle bar prove to be significantly harder on the forearms than a standard Olympic barbell. Often times you have something lying around the garage already that can be used as a makeshift axle; perhaps even an axle.


          Wrist Roller / Curler


          Wrist Roller for Forearm development

          Fairly simple device to use with your weight plates for building massive forearms. You can also make this work with kettlebells as well. You just hold the bar out in front of you with your arms parallel to the floor and wind up the rope; dragging the plate up to the handle. Then with control, unwind it. Rinse and repeat. It’s surprisingly hard and adding weight as you get stronger is no problem since it’s plate loaded.

          There are methods to do this exercise without even buying anything. You can hang a rope from the sleeve of an Olympic barbell while it’s on the rack and just spin the sleeve in the same manner. It’s slightly easier this way as you don’t have to support the weight with your delts, but it’s free.


          Farmers Walks


          You couldn’t ask for a more tasking workout. Farmers walks aren’t just a forearm workout, but they will definitely improve your grip strength and give you thick forearms. Trotting around with such a massive amount of weight is hard work!

          Farmers walk handles can be picked up for not a whole lot of money from Rogue or any weightlifting / powerlifting retailer. You’ll need some form of Olympic plates to use these obviously, but that shouldn’t be a problem for most of you.


          Battle Rope Workouts


          I’ve said it before and I’ll say it again; battle ropes are extremely tough on the forearms and shoulders. Battle ropes are available in varying lengths and thicknesses. See if you can’t find one to try out before you buy one so you can get an idea of what size to get. I made the mistake of buying one that was a too little ambitious for me. Unless you already consider yourself a really strong individual, avoid starting with ropes 2″ or thicker; they are very heavy.

          If you’re not familiar with battle ropes, check this out.


          Bouldering


          Bouldering is a form of rock climbing that can be done without climbing gear. Any form of rock climbing will give you beefy forearms though. I try to rock climb once a week at a local indoor rock wall and it’s done wonders for my forearms and my upper back. Most cities of any size will have a couple indoor rock gyms. Not only will it help your grip to climb for a couple hours, but it’s really fun and it can be done with the whole family!


          Hand X Bands


          I haven’t personally tried these, but I did try it with a clump of rubber bands. It works the muscles that open your hand helping to balance out the gripping muscles. In other words, you’ll feel it on the top of your forearms rather than where you usually associate forearm soreness. If these didn’t come in varying resistances like the grip handles I’d see not reason to buy these over rubber bands.

          Blobs!


          Blobs are made from York Legacy dumbbells

          So blobs… Blobs are one side of a York Legacy 100 pound dumbbell. Take a hacksaw or a torch and cut one side off at the handle. Why?! It’s 50 pounds of bulky, awkward steel that you lift with one hand in repetitions. It’s not as easy as it sounds. To learn more about blobs, check out the guys over at Diesel Crew; they’re all about the super-human grip.

          If you are interested in making a blob, Amazon sells the Legacy Dumbbells. Unfortunately for a project that involves one half of a single dumbbell, these are sold in pairs. Maybe a buddy wants one too and you can go halfsies.

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