T Nation

Forearm Workout

Bodybuilding
#1

Quick info.
ive been doing full body for 2 months now, today being my last day before i switch to splits and need to incorporate forearms in splits.

For full body ive been doing.
MWF
Barbell squats 6-8
dumbell incline bench press 6-8
barbell romanian Deadlift 6-8(LOVE IT)
Pullup 6-8
REST 2 mins and repeat 2 more times.
REST 2-3 mins

Dip 6-8
barbell lunge 6-8 each leg
cable seated row 8
oblique hanging leg raise 10 each side
Rest 2 mins, repeat 2 times. DONE for the day.

Now i get a great workout on my forearms doing deadlift but will switch to splits and wanted to know which one is as great for my forearms since i wont be doing deads for a month.

Split routine
M, Th(done as supersets)
1a) Barbell bent over row
1b) pull up
2a)swiss ball dumbell incline bench press
2b)dip
3a)barbell shoulder press
3b) cable upright row (forearm workout?)

Tu, F
squat
leg press

good morning
swiss ball hip extension and leg curl

seated calf raise
situps

any help would be greatly appreciated

-thanks , pablo

#2

well monday and thursday the forearms get a good w/o from the cins and rows. why not do a form of DL on one of your lower days or do a super max hold for time once a week. Hold a heavy ass load for as long as you can once a week and try to go longer.

One thing I found and to remember is you can over train under rest the forearms. i found hitting them like I explained above once a week and giving them a break I actually made them a strong point. can hold well over 700lbs while my Dl is only about 615lbs right now. Where as beofre my grip was holding me back I wasnt giving the forearms time to heal.

Phill

#3

THanks phil

i will give the superhold a try and it seems you mean to say to hold the bar as if i were about to do a DL, correct, but just hold it? So yeah that sounds tough. i guess i can also replace good morning with DEads BUT like you said i might overwork them. I guess i wanted an easy way out but apparently i gota try this out for a week.

#4

[quote]PabloJuarez wrote:
THanks phil

i will give the superhold a try and it seems you mean to say to hold the bar as if i were about to do a DL, correct, but just hold it? So yeah that sounds tough. i guess i can also replace good morning with DEads BUT like you said i might overwork them. I guess i wanted an easy way out but apparently i gota try this out for a week.[/quote]

LOL no easy way around DLing IMO tough GM’s are great.

Yes you just do a rack pull or lift it off pins and hold the bar in a locked out DL hold. you can use a load over your DL as long as your grip is not the limiter to your DL.

#5

thanks phil

yeah the grip on the DL is what owns me.
i can dl 225 for 6-8 reps and ive only done DL for like a month.

im small so the friction on my hands kills me.

it literally opened my calluses and i couldnt grip the bar anymore BUT when i put on gloves i tore the DL up.

I was using gloves before but like most ppl here i go completely raw now, id use chalk but gym doesnt allow it(UCSD gym).

#6

[quote]PabloJuarez wrote:
thanks phil

yeah the grip on the DL is what owns me.
i can dl 225 for 6-8 reps and ive only done DL for like a month.

im small so the friction on my hands kills me.

it literally opened my calluses and i couldnt grip the bar anymore BUT when i put on gloves i tore the DL up.

I was using gloves before but like most ppl here i go completely raw now, id use chalk but gym doesnt allow it(UCSD gym).[/quote]

HMM my grip is shit with gloves and better without. Try liquid chalk and do those holds for a while.

Sure you’ll get calluses but keep them under wraps. Take care of them file them down use lotion etc. your skin will be tough as leather but by keeping care of them will stay pliable. Just try and progress a few seconds every week once you can get over 30 seconds with a load up it and start again.

best of luck,
Phill

#7

jamie eason pictures do wonders for my forearms, I always go to failure
muscle imbalances can happen though

#8

ROFL. i have endurance, i need strength! :slight_smile:

#9

[quote]Phill wrote:

Yes you just do a rack pull or lift it off pins and hold the bar in a locked out DL hold. you can use a load over your DL as long as your grip is not the limiter to your DL.

[/quote]

I just started doing rack pulls working up to about 100lbs over my DL and holding the last rep (4-6) as long as possible.

Phil, do you think there is more benefit in doing a single long hold or in doing several rack pulls and then holding to failure? (I’m asking for my own knowledge, not questioning what you said…)

#10

[quote]Modi wrote:
I just started doing rack pulls working up to about 100lbs over my DL and holding the last rep (4-6) as long as possible.

Phil, do you think there is more benefit in doing a single long hold or in doing several rack pulls and then holding to failure? (I’m asking for my own knowledge, not questioning what you said…)[/quote]

Hell sure theres benefit in rack pulls they will help train the top of the DL as well as grip. Sure do the rack pulls and finsish with a long Hold. works wonders.

If your already able to rack pull 100 over your DL though I wouldnt worry about targeted grip training to much Id just have those rack puls etc and aim to increase that. the grip will come along with it no need is targeting the grip when its such a strong point.

Im at near the same area and have now stopped the holds etc. I just do like I said the rack pulls etc. If my grip gives and is a weak spot in any move then Ill bring back in targeted acc. work for it but no need when its a strong point. Time is better spent elsewhere.

#11

Thanks for the advice Phill.