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I feel like my forearms are lagging, especially since I don't directly work them other than hammer curls. I feel this may be the reason why my biceps aren't growing like I want them to. I'm thinking about incorporating some forearm workouts into my regimen like, reverse curls, wrist curls, extensions and grip extensions. What i'm wondering is, what should your forearms measure out to in proportion to your biceps measurements. So if you have 17.5" arms, what size should your forearms be around?
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masterbation=overtraining
I have the opposite problem. My forearms are bigger than they should be because my biceps are lagging as well. -
Just try adding reverse curls to your workout before you go over board on direct forearm work. Give it a good 8-12 weeks before determining if it's enough. Heavy ass hammer curls seem to work well too.Comment
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Oh yea, i'm not going to do all of those in one sitting. Just thinking about adding one or two. So is there a set size to how big your forearms should be in proportion to your bi's? Kind of like how they say your calves should be at least close to measurement as your arms. Then i'll know if the hammers and shrugs are helping my forearms enough or not.Comment
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i'm following a tough forearm workout for the next month or so...im a baseball player and its the offseason so i'm trying to strengthen and bulk my forearms as much as possible in that timeframe
i got it from abcbodybuilding.com and just kinda tinkered it slightly
http://www.abcbodybuilding.com/8%20w...rearms%202.php
i go with reverse bb curls first and then to hammer curls because at the end of each hammer set i hold for 30 seconds
once i do my 4 to 5 sets of that
i go straight into the wrist curls...they have you seated with your arms on your knees but i dont like that...i rest my forearms on a flat bench...it feels more stable
after that i'm pretty much toast and can barely move my arms however i do grab two 15lb dumbbells and do some wrist twists, just to get out whatever i have left...i do 2 sets for about 30 seconds...i wouldn't recommend going heavy at all because your arms should be about toast already
i haven't started the weeks two and three of that workout yet...i've been doing the above for 3 weeks, and i only work my arms independently a week apart, so i might switch up in week 5
and in addition with the wrist curls...according to that site they say do the wrist curls in weeks 1 and 2, and then reverse wrist curls in weeks 3 and 4.....i do both in every workout...normally 2 sets of each, if i feel a portion of my forearm is done for the day then i'll just finish off with the otherComment
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Hey bro - I'm not going to give you any more exercise advice becuase I'm sure you know what to do. As for the proportions I would say that your forearms should be about 80% to 85% in relationship to your biceps. So in your case, with 17.5" biceps your forearms should be about 14" to 14.5". Also, as you probably already know, the biggest muscle in your forearms that has the most potential to grow is your brachioradialis so don't focus so much on the wrist flexors or extensors.Last edited by coffee-guy; 09-22-05, 04:14 PM.Comment
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That's what i'm looking for. Thanks man.Originally posted by fog_hat1981Comment
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my arms are fine, i just want 24inch arms hahahaComment
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I have a 16" bicepps with 15" foreamrs... Yes I have over developed forearms Now If i could just get them to grow...Comment
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Genetics... Gotta find what works for yahOriginally posted by Caladin
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Beefcake for reference cold in the morning I'm at 18.25 inch bicep with 15.25inch forearm, crappy I know but I jpe this gives u some sort of ratio to work with
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