How to gain mass on forearms

>retard tries to use google: the post

kek

heavy preacher curls bar or dumbbell
hammer curls.

based boomer

farmers walk
wrist roller

snake wrassling for gud gripper gains

wrist rollers are god tier

I've started doing pullups and such with palms rotated under the bar. It takes effort to keep my wrist cocked back, so it must be doing something.

jesus fuck why would someone spend this much time trainning forearms

Some martial arts techniques need crazy grip strength to be effective

I work different grip muscles by loading weight on one side of a dumbbell I hold weight loaded towards the palm. Then I turn the weights up and slowly lower them. If it’s too much, I just hold it and do negatives. What kind of mass you get depends on how much you lift, and in what range of repetitions you’re in.

What's the problem? Amazing gains in the forearms and wrists when you spend a few reps fighting for your life vs a deadly snake.
No pain no gain user.

just squeeze the weights harder you retards

HEAVY cheatcurls

Get fat and start doing calisthenics

I do all my pulling exercises with a thumbless grip to work forearms and grip strength.

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cut, you fat sack of shit

Use your forearms.
Get a forearm trainer and do a hundred reps every day on each hand, hold it for thirty seconds after the set.
Pick a day you're at the gym already (I do biceps because it's my last day of the week to work out) and at the end of your workout just pick up weights and hold it for thirty seconds. Give your self a minute break and repeat. Keep going up in weight until you physically can't hold a weight anymore.
Easy forearm gains.
I can now do five hundred grip reps and hold a 60 pounds each hand for multiple minutes.

Alternatively you can do hangs, just grab a bar and hang body weight for as long as possible.

Reverse grip curls with an ez bar is a pretty good exercise.

I currently am, down 22 lbs so far.

>farmers walk

so now I have to move out to the fucking countryside if i want huge forearms?

They really burn. I just do it with a small bar though. What's the technical name for them anyway? Fixed weight, about half size of proper barbell.

Bitches love forearms.

Finger rolls

you are just a fat delusional shit

>no reverse curls
>no forearm isolation

>face pulls and upright row's make your forearm's grow

a-user how is your SS going?

so you're doing chin ups?

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I just started doing towel hangs - towel over a chin bar then grip the towel and hang for time.

Plus farmers walk and wrist curls. Someone also recommended those deadlifts where you grip the plate edges instead of the bar, cant remember the name...

Nothing will beat rock climbing

The brachioradialis is the key, pic related, palm down curls, hammer curls and wrist extensions

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Forearm curls and wrist rollers

rock climbing will always be GOAT for forearms. farmer walks, shrugs, heavy bicep curls, anything that makes u grip really tight to hold on will get them bigger.

my wrists have gotten bigger from just taking K2. ive seen like an inch of growth since starting

Farmers walks. absolutely god tier for forearms and one of my favorite parts of the gym

i guarantee that you got no size on those forearms, its mostly water and bloat.

I’m not lean I’ll give you that, but your idea of fat is delusional. I’ve put my time in at the gym.

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reverse curls

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>your idea of fat is delusional
you are the only one with delusions here

you're fucking 30% bf, you will turn into a fucking dyel if you cut to 15%

I remember you posting your routine on here before but I didn't save it, think you'd mind posting it again big guy

I would but says I’m a dyel so I wouldn’t wanna waste your time.

Do a program like 3x5 or 5x5 and get your deadlift to 405lbs for reps. It’s really that simple.

/thread

climbing

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>being a bitchass nigga because one user is buttmad at your gains
Cum on senpai, don't be a sad cunt and post that workout. Carring about a bunch of butthurt user think on a mongolian butterfly catching myspace is ridiculous

>I’m a dyel
you fucking wish, you're a obese fuck

Z O T T M A N
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peasant strolls

Here ya go mang.

3 x 8-12 for everything besides squats, bench & deadlifts where I go for for heavy singles and triples, I’ll do as many sets as I feel necessary, 4-6 or so.

Legs

Squats
Leg press
Stiff legged deadlifts
Leg extensions
Seated leg curl
Calf extensions
Leg raises

Chest/Shoulders

Bench press
Cable crossovers
Cable flyes
Overhead press
Smith incline press
Dumbbell shoulder press
Chest press

Back

Deadlifts
Bent over rows
Single arm pulldowns
Single arm seated row
Lat pulldowns
Seated row
Plate shrugs
Lat pullovers

Arms/shoulders

Rear delt flyes
Lateral raises
Front raises
Hammer curls
Tricep pushdowns
Cable curls
Tricep extensions
Preacher curls
Behind the head press with ez curl bar
Concentration curls

Repeat, if I need a day off I’ll take one.

Buy a rolling thunder, and do 3-4 sets of 8-15 reps 2-4 times per week. Trust me, I'm an expert on grip strength, endurance and power.

wanking a lot, unironically.

5'6 fat guy? Nice puffy little fingers m8.

I guarantee you those forearms can deadlift 495 raw and 315 thumbless for reps.

Why not just drill a hole thru a stick and tie a rope to it? Same exact thing for $2 new.

Not even this guy but you’re retarded if you think that guy is 30% bf.

Handstand walk everywhere

Night fill at the supermarket

>he hasn't moved to the countryside already
City pollution lowers your test levels.

Rock climbing m8. After 6 months of bouldering at a BW of 200lbs my forearms are huge and strong as fuck. The gains I made from climbing actually carried over wonderfully into my cleans and deadlifts too - double OH 400lbs for reps feels like childs play compared to my pre-climbing days.

The pollution
The disgusting food
The lack of nature
The sound
The light
The insane stress
The people everygoddamned where
Your test levels are in the fucking toilet and so is your sanity.

>farmers walks
wouldn't holding one of these things closed for as long as possible have the same effect without having to march around the gym with a couple of dumbbells like an autist?

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No
They don't even work the same muscles and you don't get even 1/1000000 as fit doing it.

It's a hobby thing to do when you're bored.

that tattoo hurts to look at

On the day of the rake, sap suckers like you will be the first to be shot.

Pretty sure they work the exact same muscles.

Is it possible to increase wrist size? I hate being able to wrap my other hand around my wrists.

Playing thrash like Slayer definitely got my forearms lean af but didn't really add mass

just inject synthol in that area

You're actually pretty fat dude. I'm sure you have put your time in at the gym but that doesn't mean you're not fat, like you literally have zero definition and barely visable abs

You fucking kids are delusional, if he cuts to 12% he'll look better than 99% of this board including you most likely

That's also not 30% bf you mongoloid

No, wrist is mostly tendons and bones

Welcome to /fit, where anyone above 8% bf is morbidly obese

>that's not 30% bodyfat

keep coping fatty

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Then you aren't playing fast enough or hard enough songs.

Treat your guitar sessions like a fucking workout, if you miss the beats or notes, just get madder and madder at the guitar until you do. It's ideal that you break a sweat at least once to say you made gains and of course, always play til failure.

He meant this one.

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That dude literally doesn’t even lift

cope harder fat fuck

>if he cuts ... he'll look better than
EVERY
FUCKING
TIME

first of all this is not true, and second thing is that fat shits like him are unable to cut. If he could cut he wouldn't be a obese shit in first place

train like an armwrestler and do some heavy ass rack pulls above the knee

Wrist muscles are largely dedicated to moving the hand. So you need to do curls, extensors, pronators, supinators, rises and sinks.

Bear mode

>Unable to cut
20 lbs between pics and still losing.

There really are some pathetic people on this board.

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Deadlifts and overhand pullups/rows.

Overhand curls if you want to isolate them.

LITERALLY NO DIFFERENCE

>hurr i know how to cut!
>i went from 400lbs to 350lbs!
typical delusional fat fuck after dropping water weight and clensing his bowels. No one cares about that shit unless you have shredded abs, veins and striations everywhere

come back when you are at least 14% and we'll see how much there will be left of you

oh wow, you flexed and stood in decent light as well as probably getting a good pump in the second pic. nice Instagram selfie skills you fucking leaf, i hope to see your account sponsored to pollute my feed.

You guys are fucking morons.
Lets see your bodies? What are your your stats? Do you have anything between your legs?

fat gripz. your forearms will blow up in a few weeks of constant use with beginner gains

Unironically bear mode and probably stronger than

fat gripz and captains of crush.

were you naturally beefy?

>Do you have anything between your legs?
looks like you don't since you are fatter than a woman

Fucking this.

I don't understand how people stay in cities

>tfw walking your dog and the only noise is birdsong

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