I got my measurements and bf% yesterday and overall I was pretty pleased. I like to use the ideal body measurement calculator off of bodybuilding.com and I know it's a guestimate, opinion, ect but I like to use it to give me an idea on my body proportions and help me see what I want to work on. My forearms get worked during a workout and I do isolate them at times but not as much as my main muscle groups back, chest , arms ect. They look okay to me but they should have 2" more on them and when I see all you guys measurements your forearms seem to be where they should be. I've done wrist curls, reverse wrist curls, the handle thingy with the rope lol and wrist twisting with db but my forearms lack and I am curious if anyone has any advice?

Hey man,

Glad to see you are pleased with your measurements. Always nice to see people hitting their goals :P

In terms then of the ideal calculator, yeah it is an estimate and shouldnt really be taken seriously. Honestly, if you look at them in the mirror and think they look fine to you, chances are they are fine man. Nothing to get worked over. However, if you still want to make some gains on your forearms, check the video below out and try out some of those exercises also.

 

Another way of getting some strength into your forearm and wrist areas is to pick up a powerball. They are a small piece of equipment with a gyro inside it that spins faster and faster the more you twist your wrist. It really works your forearm for all that it is. They are quite inexpensive and great to have around to pass time. Ill link you to the website so you can read up on them. You can buy them on ebay, amazon etc for bargain prices :)

 

https://powerballs.com

 

That's all I got man, hopefully you find an exercise that suits you

Keep it up! #HTH

Regards

Declan

Hey man,

Glad to see you are pleased with your measurements. Always nice to see people hitting their goals :P

In terms then of the ideal calculator, yeah it is an estimate and shouldnt really be taken seriously. Honestly, if you look at them in the mirror and think they look fine to you, chances are they are fine man. Nothing to get worked over. However, if you still want to make some gains on your forearms, check the video below out and try out some of those exercises also.

 

Another way of getting some strength into your forearm and wrist areas is to pick up a powerball. They are a small piece of equipment with a gyro inside it that spins faster and faster the more you twist your wrist. It really works your forearm for all that it is. They are quite inexpensive and great to have around to pass time. Ill link you to the website so you can read up on them. You can buy them on ebay, amazon etc for bargain prices :)

 

https://powerballs.com

 

That's all I got man, hopefully you find an exercise that suits you

Keep it up! #HTH

Regards

Declan

Thanks for the vid. I'm doing the reverse wrist curls now. I may just need to work them more often and maybe do a couple exercises per forearm day. I am okay with the way they look but since I hit a few of my goals I have added more lol and bigger forearms is one of them.

Those powerballs burn out your forearms!! Great of you play sports such as badminton! Good recommendation!

I got my measurements and bf% yesterday and overall I was pretty pleased. I like to use the ideal body measurement calculator off of bodybuilding.com and I know it's a guestimate, opinion, ect but I like to use it to give me an idea on my body proportions and help me see what I want to work on. My forearms get worked during a workout and I do isolate them at times but not as much as my main muscle groups back, chest , arms ect. They look okay to me but they should have 2" more on them and when I see all you guys measurements your forearms seem to be where they should be. I've done wrist curls, reverse wrist curls, the handle thingy with the rope lol and wrist twisting with db but my forearms lack and I am curious if anyone has any advice?

I got my measurements and bf% yesterday and overall I was pretty pleased. I like to use the ideal body measurement calculator off of bodybuilding.com and I know it's a guestimate, opinion, ect but I like to use it to give me an idea on my body proportions and help me see what I want to work on. My forearms get worked during a workout and I do isolate them at times but not as much as my main muscle groups back, chest , arms ect. They look okay to me but they should have 2" more on them and when I see all you guys measurements your forearms seem to be where they should be. I've done wrist curls, reverse wrist curls, the handle thingy with the rope lol and wrist twisting with db but my forearms lack and I am curious if anyone has any advice?

I completely agree with the guys above but let me just add something. There usually two types of guys. Those whose forearms will respond really good to direct forearm work like the video you were linked above, and then there are guys who will not respond to that. Those guys need indirect stimulation from heavy compound lifts. That would be deadlifts, weighted pullups and heavy barbell rows. Barbell Shrugs as well. See what works best for you.


#HTH!
Kostas

Seems like those guys that need indirect stimulation from heavy compound lifts are the ectomorph type right kostas? I'm not sure about that.. but base on my experience everytime I do deadlifts, weighted pullups and heavy barbell rows it hit my forearms so hard.

 

Well said Sir Kostas! and Thanks for the additional info

Yes, indeed. In most cases its about ectomorphs. They are having trouble adding muscle to any muscle group though! So, compound movements would be best for them for all their body parts.

Heavy deadlifts without straps can absolutely destroy the forearms in a way that wrist curls never will! Thats because the forearms dont just flex the wrist joint but they also flex the fingers. So by squeezing the fingers you get a great forearm workout. And as we know, you dont have to use all functions of a muscle to get it to grow. So, by this logic, deads and rows will build you huge forearms over time.

Yes.. 100% agree with you! that's why I focus only in compund workout and big muscle group, because as an ectomorph like me, gaining muscle is so hard even though we do heavy training. And focus also on my calves! ahahahhaa

Damn man those calves..I cant get mine to grow too. We need to discuss this in a seperate thread but...they just dont grow. I have started hitting them every 2 days now. So 3-4 times a week. Lets see what happens. :P

Thanks for all the info guys! Good stuff! I dont seem to have any issues yet gaining muscle, obviously my forearms though. im happy with my calves but that being said I don't know where they were when I started but I do know I've added 4.5" to my chest in almost a year working it twice a week 3 lifts per day and my arms an inch without being able to do curls and not being able to isolate triceps much like dips for example due to how my forearms caused me issues for about a year. I have lost my last record of measurements si I can't compare the rest of my body just my chest and arms is what I remember. I don't mean to sound cocky. If I hit my forearms good like you all say instead of hitting them once in a while I think I'll be golden so I'll do that. Currently I have a been doing heavy bb deadlifts and db and I have noticed the burn in my forearms.