T Nation

Building Great Forearms

Hey, I’m working out 3 times a week, in a gym. Doing all the basic exercises.
But my forearms won’t grow, and i want some big forearms.

Therefore i would like to attack them at home. I have heard that the forearms recover fast.

I have a wrist roller and dumbells to do reverse curls.

How often can i train at home without overtraing?

Do I need other exercises?

How many sets and reps do you recommend?

Thank You!

[quote]crissi wrote:
Therefore i would like to attack them at home. [/quote]

Chad Waterbury wrote a great article about this a few weeks ago. Scroll down to his reference to mechanics and why they have forearms that would make Popeye blush.

http://www.t-nation.com/readTopic.do?id=673054

http://www.t-nation.com/readTopic.do?id=689510

hope that helps,
Bastard!

Ironmind dot com.

Get some grippers and a rolling thunder. The RT is a thick (2.5" I think) rotating handle for one-armed deadlifts. These will torch your forearms and give you a stronger grip in the process, rather than having big fluffy forearms and weak hands.

[quote]Professor X wrote:
crissi wrote:
Therefore i would like to attack them at home.

[/quote]

Only works if you’re ambidextrous.

I made my own roller from a 24" long piece of 2" stainless steel pipe. Hooks up to a low cable. Works great.

thank you!

Man X, you’re on fire today.

I would suggest drumming…worked for me. :slight_smile: