laggin forearms

[Fit2bLarge]

im reachin weights for back that my forearms wont allow. i dont want to introduce straps just yet. what else are you guys doing other than wrist curls for forearms. im lookin for isolation

[DJDIGGLER]

Re: laggin forearms

There are those things that look like the clamps that you slide on the olympic bar to hold the weight in place. You just squeeze them. I put them in my truck and do them everytime I'm in there. Should definitely help with giving you stronger grip. I was having the same problems with shrugs. I was able to put up more weight, but my grip wasn't strong enough to hold the weight in place.

[kite]

Re: laggin forearms

Get some Captains of Crush grippers, do rack dl's with a hold at the top, hammer curls, fat bar benches, fat bar rows/pulldowns, heavy dumbell farmer's walks etc... When you increase your grip your forearms will respond.

[a-bomb83]

Re: laggin forearms

^yup.

this helps too.

[T-Man007]

Re: laggin forearms

Well, I have a bro who never uses straps and he keeps up with me on deads and kicks my ass on back. He said he used to just hang from a bar until his grip totally failed, that's it. It's not about your forearm size, but it's strength. If you want your grip stronger, then you need to just hold heavy weight until you can't hold it anymore. It's like anything else, it will increase with time. The trick is to do you grip stuff on a day other than back day so one doesn't take from the other. Also, the increase in frequency will help with the endurace of your strength too. My bro would train back once a week and then on another day he said he would just grab an overhead bar and hang there as long as he could and he would do several sets of that. Then, as he got stronger, he would get the dip belt and add a 45 and hang there, then two 45's and hang there. I'm telling you, we can do shrugs with 405 and he will rip them off like nothing without any wraps. He's got a killer grip. I have to wrap up to even hold the bar with 405....LOL...but I have bigger traps than he does....LOL.

Now, I use wraps on my heavy shrugs, deads and rows and don't worry about it. Just look at any pro BBer, they all use wraps and have big forearms. But, if you are into PWing then you need the grip strength.

[daved150]

Re: laggin forearms

Well, I have a bro who never uses straps and he keeps up with me on deads and kicks my ass on back. He said he used to just hang from a bar until his grip totally failed, that's it. It's not about your forearm size, but it's strength. If you want your grip stronger, then you need to just hold heavy weight until you can't hold it anymore. It's like anything else, it will increase with time. The trick is to do you grip stuff on a day other than back day so one doesn't take from the other. Also, the increase in frequency will help with the endurace of your strength too. My bro would train back once a week and then on another day he said he would just grab an overhead bar and hang there as long as he could and he would do several sets of that. Then, as he got stronger, he would get the dip belt and add a 45 and hang there, then two 45's and hang there. I'm telling you, we can do shrugs with 405 and he will rip them off like nothing without any wraps. He's got a killer grip. I have to wrap up to even hold the bar with 405....LOL...but I have bigger traps than he does....LOL.

Now, I use wraps on my heavy shrugs, deads and rows and don't worry about it. Just look at any pro BBer, they all use wraps and have big forearms. But, if you are into PWing then you need the grip strength.

I AGREE WITH T-MAN. I'VE BEEN FORTUNATE ENOUGH FOR NOW, THAT MY FOREARM STRENGTH HAS MOVED UP WITH MY WEIGHTS. BUT, I DONT MAKE BIG LEAPS IN WEIGHT...I GRADUALLY ADD ONCE ME REPS BECOME CONSISTANT IN A CERTAIN RANGE. I'VE HAD SERIOUS FOREARM TRAMA, SO I'M KINDA SURPRIZED I'VE BEEN ABLE TO MOVE ALONG WITHOUT STRAPS YET

[supasaiyan99]

Re: laggin forearms

I do that bar with the rope attached to it, I add a 10lbs plate and stick my hands all the wy out in front of me. Then turn one direction until the plate comes up, then I bring back down in then repeat in the other direction with bring it up.