T Nation

Arm Help

i need a little help,

my forearms are always bigger then my upperarm (in proportion, not size),

what program should i do to build my upperarms faster than my forearm?

What type of training are you doing with them at the moment? Are you rolling you wrists when doing any kind of biceps curling?

You could try dumbell curls with the wrist flexed back (back of the hand towards the elbow as far as comfortable and before you grip goes) this helps take the forearm out of the equation a little, though as you know you can never really isolate the upper arm from the lower.

my forearm grows no matter how i not training them, so i don’t know how to slow them down…i’ve an idea…

if i do some forced reps by supporting the fist rather then supporting my forearms, will that help reducing the forearm workload, then may be they’ll not grow so much???

[quote]Monster Wong wrote:
i need a little help,

my forearms are always bigger then my upperarm (in proportion, not size),

what program should i do to build my upperarms faster than my forearm?

[/quote]

You lucky bastard :wink: I have to really kick the shit out of my forearms to get them to follow my upper arms.

Huge forearms and half decent upperarms looks a lot better than half decent forearms and huge upperarms.

Long live the “Pop-eye” look :wink:

[quote]Mr. Moose wrote:
You lucky bastard :wink: I have to really kick the shit out of my forearms to get them to follow my upper arms.

Huge forearms and half decent upperarms looks a lot better than half decent forearms and huge upperarms.

Long live the “Pop-eye” look :wink:
[/quote]

yes, i know i’m lucky. most of my friends said their calves, forearms, traps are so hard to get bigger…

but mine are so easy to get big even i don’t train them for 6 months, they still not getting smaller…

that’s why even my upper arms is big, my forearms is bigger…but i don’t think that’s a balanced physique…

Work on tricep development. This will increase arm size without including the forearms as much.

All in all, not a bad problem to have.

I wish I had that problem. Mr. Moose is right on. Large forearms(especially if there are strong which isn’t always the case) look way better to me than small forearms and really large upper arms. It is a true marker of a T-man. Just look at masons, carpenters, etc. I beat he crap out of mine to grow. Maybe concentrate on having your wrist curled back when you do curls to take the forearm out a bit.

Ian’s “Great Guns in 12 weeks” and de-prioritize the forearm work.

http://www.t-nation.com/readTopic.do?id=543483

Take a look at “The Crippled Incline Curl” its pure upper arm work, I know its only one exercies but its a start. Also take a look at previous “Exercises You’ve Never Tried” articles they might be of some help.

[quote]T-Bone2 wrote:
Ian’s “Great Guns in 12 weeks” and de-prioritize the forearm work.[/quote]

how to “de-prioritize” them? i’ve said even i don’t train my forearms, they still grow when i train my biceps & back.

i know it’s strange, but i’m the opposite of normal people. i need some tricks to decrease the activation of my forearms during my upper arm exercises…not just for biceps, also for triceps ex too…

What if you really OVERtrained them so they’d lose muscle?

(Just joking, but it is food for thought…)

[quote]NateN wrote:
What if you really OVERtrained them so they’d lose muscle?

(Just joking, but it is food for thought…)[/quote]

you’re not joking, i’ve read Dave Palumbo writes he OVERtrained his abs to bring them down…

i’ve try train them Lee Priest style, 5 ex, 5sets each, 25-100 reps.
and i also train them very heavy sometimes too,
and i also try train them everyday.

but when they recover…they grow…

and i can’t Overtrain them and forget my biceps & back training…

basic heavy compound movements are the way to build your arms.

dips, close-grip bench, skull-crushers, chin-ups, rows, barbell curls.

if your gains are too slow or non–existent, then increase the frequency of your training. so if you do 6 sets a week, once a week, do 3 sets twice a week or even 2 sets three time a week.

colume remaining equal, increased frequency is better than once-a-week annihilation.

[quote]hueyOT wrote:
basic heavy compound movements are the way to build your arms.

dips, close-grip bench, skull-crushers, chin-ups, rows, barbell curls.

if your gains are too slow or non–existent, then increase the frequency of your training. so if you do 6 sets a week, once a week, do 3 sets twice a week or even 2 sets three time a week.

colume remaining equal, increased frequency is better than once-a-week annihilation.[/quote]

i think you should read more deeper about what is my problem.

i said my arms can grow, but my forearms grow much faster, out of proportion. that’s the problem. my arms are my best bodypart of my body.

i need to know how to slow down the growth of my forearms in order to let my upper arms catch up.

[quote]Monster Wong wrote:
hueyOT wrote:
basic heavy compound movements are the way to build your arms.

dips, close-grip bench, skull-crushers, chin-ups, rows, barbell curls.

if your gains are too slow or non–existent, then increase the frequency of your training. so if you do 6 sets a week, once a week, do 3 sets twice a week or even 2 sets three time a week.

colume remaining equal, increased frequency is better than once-a-week annihilation.

i think you should read more deeper about what is my problem.

i said my arms can grow, but my forearms grow much faster, out of proportion. that’s the problem. my arms are my best bodypart of my body.

i need to know how to slow down the growth of my forearms in order to let my upper arms catch up.[/quote]

Stop doing any sort of movement that is considerded “pulling.” I don’t think your forearms will grow doing presses. Make sure you work your Triceps as well to keep your arm size.

Other than that stop eating so much Spinach, it had that effect on Popeye as well…:slight_smile:

[quote]ZEB wrote:
Stop doing any sort of movement that is considerded “pulling.” I don’t think your forearms will grow doing presses. Make sure you work your Triceps as well to keep your arm size.

Other than that stop eating so much Spinach, it had that effect on Popeye as well…:slight_smile:

[/quote]

i didn’t eat Spinach :slight_smile:

do you think the wrist strap can reduce forearm involvement in pulling ex? because my back is not develop well…i still need to train it…

and also, if i do unilateral ex, when my wrist fail, then i do force reps to push my biceps beyond that point, do you think that help?

I would eliminate anything that would effect the forearms!

I have the same problem.

I don’t really care though, because I pretty much do pulling every workout …

To make them smaller is pretty hard, considering you use them with almost every upper body exercise …

What I found works, to even everything out, is to do a few times a week(2-3)some very high reps on biceps and triceps … it makes them grow easier … I suppose it’s because your forearms’ motor units fire better, and(more likely)that they have better vascularity

My buddy has it even worse than me, he’s fat, but his forearms are gigantic, and very vascular …(he types all day long … I guess overtraining is pretty hard with forearms …)

If you can increase capillary flow in your upper arms by doing very high reps, and sometimes do some(yes, I am saying this … the training of the devil himself)heavy isolation work … like cable curling or whatever, thereby making your upper arms fire easier during compound lifts, it helps to even things out…

(for the record, I seldom train arms)

[quote]Monster Wong wrote:
how to “de-prioritize” them?[/quote]

I meant to deprioritize (i.e. omit) the forearm work from Ian’s program. He has some direct forearm work which you should bypass.

I also like ZEB’s suggestion of bypassing pulling movements, but frankly, your forearms will come into play to some extent even if concentrate only on the upper arms.

thanks for everyone’s input…

may be there is something i forgot to tell…my forearm bone is a little bit longer than my upper arm bone…

may be that’s why when i train my biceps…the stress make the forearm grow more because of their loading…