Need help bulking up my forearms and improving grip.

[q011519]

Hey guys, need some help.

Anyone able to share a good forearm workout that they feel has really worked at increasing their strength and size? (No dirty jokes you sick people!!)

Also, share one that is helping with increasing your grip strength.

Running into an issue that my grip isn't as strong as it needs to be to lift the weights I want. Shoulder shrugs, generally lifting heavy dumbbells my grip starts to give out on me. Also I am wanting to increase the size of my forearms to coincide with my size gains on my bi's/tri's.


Thanks

 

[spamsk8r]

I use Captains of Crush grip trainers. I started with the Trainer model, and now have moved up to the Level 1. My grip is noticeably stronger as a result. They're $20 each, but well worth it IMO.

 

[SociallyChallenged]

Hey guys, need some help.

Anyone able to share a good forearm workout that they feel has really worked at increasing their strength and size? (No dirty jokes you sick people!!)

Also, share one that is helping with increasing your grip strength.

Running into an issue that my grip isn't as strong as it needs to be to lift the weights I want. Shoulder shrugs, generally lifting heavy dumbbells my grip starts to give out on me. Also I am wanting to increase the size of my forearms to coincide with my size gains on my bi's/tri's.


Thanks

Well, make sure you don't use straps for any exercise (deadlifts, shrugs, etc) and try doing stuff like weighted pullups. I had a decent grip and it came straight from deadlifts, DB shrugs, and pullups. I also have a grip strengthener like the captain of crush, but I didn't noticed as much improvement as I did through the other exercises.

 

[Deeko]

I always struggled with my grip. Until I did a few months of rock climbing. Now, my grip is WAY ahead of the lifts they are aiding.

 

[purbeast0]

straight barbell curls work wonders for your forearms.

as do pullups.

 

[q011519]

What I am noticing is that my right hand has lost grip strength over the course of the 1 1/2yrs I have been working out. I don't know if it's because I hurt it or what.

I'll use shrugs for example. When I lift the dumbbells I'll sometimes get a pain at the bottom of my palm close to my thumb. Same thing with something like bench pressing. And it just totally kills my grip. (I always use gloves with wrist support)

 

[Deeko]

Well, just as an FYI, gloves will generally weaken your grip. They in essence thicken the bar. If grip isn't an issue, then go for it...but if you are struggling with grip, they will not help, they will hinder.

I don't know what to tell you about the pain though. I sometimes get pain in my hand when benching - only the left one, in the meaty part of the palm near the thumb, but I just ignore it.

 

[brikis98]

This has come up plenty of times before. For example, http://forums.anandtech.com/showthread.php?t=334812&highlight=grip. I'll just repeat the same advice I gave in that thread:

I've found that building grip strength in a functional manner - that is, as a side effect of doing deadlifts, pull-ups, ring work, KB swings, rope climbing, rock climbing, etc - works MUCH better than trying to develop it through accessory exercises (such as grip trainers and wrist curls).

 

[SZLiao214]

I don't remember what this is actually called but for your forearms you could always use the pvc pipe, rope, and weight exercise. The rope is held inside the pipe with the weight at the bottom. You twist it towards you to bring the weight slowly up then slowly back down again.

Burns like a bitch when you have done other arm and shoulder exercises.

 

[NGC_604]

http://www.rosstraining.com/articles/trainingthehands.html

 

[Jinru]

When I lift the dumbbells I'll sometimes get a pain at the bottom of my palm close to my thumb. Same thing with something like bench pressing. And it just totally kills my grip. (I always use gloves with wrist support)

I've had this problem for awhile now on both hands. Any exercise pertaining to a push - bench, military press, dips, etc.. will cause a sharp pain on my palm. I had to start using padded gloves on those days to cushion the load. Other than that I'm not sure what else you can do about it.

 

[conorvansmack]

The forearms are a relatively small accessory muscle that are best trained functionally, which means not with isolation exercises. The thread that brikis linked has a lot of good info in it. Pull ups and deadlifts helped my forearms and grip a lot, but that was not the goal.

 

[TallBill]

The forearms are a relatively small accessory muscle that are best trained functionally, which means not with isolation exercises. The thread that brikis linked has a lot of good info in it. Pull ups and deadlifts helped my forearms and grip a lot, but that was not the goal.

Yeah, I've never needed direct forearm work. I guess it's possible that some people need it, as everyone is different. But pulling motions have been enough.

 

[conorvansmack]

I think it's more of an appearance thing than an actual need.

 

[TallBill]

I think it's more of an appearance thing than an actual need.

I understand that.. mine are at 13.5 inches now without ever working them. I cant imagine wanting them bigger.

 

[Eric62]

Deadlifts - NO STRAPS !!!