Forearm Training Methods

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farmers walks

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Hex DB farmers walks while holding the top of the DB. Don't cheat and loop your fingers on the indented part where the numbers are.

Pinch Grip farmers walks. Holding 2 plates (weight is at your discretion) per hand.

Pull up variations. I always liked towel pull ups. Can do the same with rope. Even hangs for time will be good grip work.

Grabbing some fat grips for db/bb work is also another good way to train grip.

It does work. Don`t do it without a spotter.

I think the rice bucket is probably the best exercise for me as far as building forearms and inversely getting more grip strength for BJJ, which is my end goal. I also will do the dowel with the rope and weights and farmers walks as mentioned a few times a week as well but nothing has really improved my overall forearm development like doing about 10 minutes with a bucket of rice.

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I do the rice bucket thing at home every other day. At the gym I'll use the dowel with a rope, farmers walks, static holds, and deadlifts. What else are y'all doing?

ETA: I keep a captains of crush gripper at my desk and use it throughout the day as well.

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I do all of that plus eat a lot of spinach.

So after a month of doing pretty much everything reccomended here a couple of months doing what I said in the OP religiously. Today my wife randomly told me that my hands are looking really beefy. Hell yeah.

Next time she hands me a pickle jar I'm hoping I can squeeze and shatter it.


Main thing I've noticed is that my forearms are a hell of a lot more vascular. I'm also seeing a little more topography on them but nothing drastic. I feel like my grip has gotten a hell of a lot stronger. I haven't been getting any random wrist or elbow pains lately, either.

Unless genetics, that's just not gonna cut it.

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I see so many people training forearms in the gym who look like straight arse.

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Same with calves

If you are lifting heavy and progressively and not using straps you are training your forearms already. I can remember some midget in college named 'James' coming up to me in the gym and saying "Ron, your forearms are bigger than my biceps what do you do for them!!!!" Nothing was my answer and the same thing for abs. I never did a single ab workout I used clen, hgh, and t3 along with contest diet for abs. These people that dick around training forearms, abs, and calves all the time are are a bunch of god damn idiots. Waste of time.

yeah same with shoulders. I have massive shoulders. I have only recently started specifically training them. They are massive because of presses and pulls.