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2004/10/26, 09:35 PM
I have found lately that my back and bicep workouts have been limited due to some weakness in my forearms. I feel like my biceps are strong enough to move up to reppin out 40's and 45's but my forearms just can't handle it. Alot of times when I do curls, my biceps don't even get that tired, just my forearms. So, I've started doing a lot of grip training and forearm exercises. Anybody else ever struggled with forearm strength?
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2004/10/27, 01:28 AM
forearm strength and grip strength are two fairly different things imo, although they are related. From my own experience I got strong forearms from concentration curls, and deadlifts...however, my grip started to faulter as I started increasing my deadlifting weight...i started using straps....however, u can improve your grip by wrapping a towel aroudn the bar and deadlift with that(thicker bar trains grip better because of increased difficulty), also grip strengtheners help out(search for them on google, the good ones vary from like 40/50lb to like 300lb)...u can also just try to grab heavy dumbells or barbell with heavy weight and hold it on ur finger tips....and increase the period of time u can hold it each time...hope this helps
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2004/10/27, 01:52 PM
aron, another thing you can try to improve grip strength is hanging from a bar until failure. this has helped me a lot in doing pull-ups and lat pulldowns.
as far as feeling your forearms while working your biceps, zottman curls pretty much take your forearms out of the movement. you can really feel the contraction in the bicep as opposed to burning out your forearms. if you want to work your forearms independently, wrist curls and reverse barbell curls have helped me build quite a bit of strength there.
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i wish you ill, ice-t.
margarine is a liar who announces, "i am butter!"
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2004/10/27, 04:59 PM
============
Quoting from menace3000:
forearm strength and grip strength are two fairly different things imo, although they are related. =============
Forearm strength and grip strength are not different. There is a correlation between forearm strength and grip strength because the muscles that control grip are your forearm muscles. I train my forearms hard and have NEVER needed straps for deadlifts. My PR is 670 without straps and when I missed 700 it was because my back failed.
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2004/10/27, 06:42 PM
wat r zottman curls?
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2004/10/27, 08:23 PM
I've been using grippers and things such as holding onto weight plates and hanging from my balcony. On heavy day, I do forearm curls and reverse curls.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2004/10/27, 08:24 PM
I think I'm going to buy an IronMind Captains of Crush gripper.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2004/10/28, 06:32 PM
bench a zottman curl is when you a re doing standing dumbel curls then once u have curled it then on ur way down u turn ur arm and go down slowly. when you flip your arm u wnat tit to look like you are doing revrse barbell culs.hoep that helps i do them for my baseball training.
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2004/10/28, 07:21 PM
one thing missing from that foz: when you make the contraction movement, you don't lock your wrist like you normally would. instead, you hold the dumbbell with your wrist angled down. i'm going to try and illustrate it...
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/ /- | / __/
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you can also find an illustrated explanation at www.abcbodybuilding.com
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i wish you ill, ice-t.
margarine is a liar who announces, "i am butter!"
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2004/10/28, 07:21 PM
ok that illustration did not work. so much for slash/dash artistry...
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i wish you ill, ice-t.
margarine is a liar who announces, "i am butter!"
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2004/10/30, 02:59 AM
I I was you I would do my forearm workout before my bicep and back workout,as in reverse bar curls and wrist curls and reverse wrist curls,do these for 3sets of ten or twelve,:angry:
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2004/10/30, 04:45 AM
Blue that would be bad idea because then he would not be able to lift heavy for his biceps/back....in fact i don't even know how any1 can do back and biceps on same day...cuz my biceps are fried after my back work out (mostly forarms) and i can't lift heavy for back with tired arms...anywayz...i suggest one of 2 things....either you train forarms after biceps/back work out or u do any lagging upper body part with ur leg workout...you only use ur forarms for stabilization and you get the most natural testestorone production in ur body thanks to leg work....so
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2004/10/31, 05:14 PM
Grip strength and forearm strength use the same muscles, just in a different way. The muscles used to bend at the wrist are pretty much the same muscles as the ones used to close your hands.
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Only a man who knows what it is like to be defeated can reach down to the bottom of his soul and come up with the extra ounce of power it takes to win when the match is even.
steve
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2004/10/31, 07:21 PM
there are also a lot of great tips on the grip training thread in this forum. Also, if you are considering purchasing a CoC gripper from Ironmind, I would highly recommend it. When I first started training with them, I could barely close the trainer. Now I am working on the #3. I also use the beef builder grippers, because they have more to choose from in increments of resistance.
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2005/03/03, 09:40 AM
bump for menace
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2005/03/03, 06:13 PM
thanks...I think you are right, grip and forarm strength are fairly related....yet I still think my grip should be much stronger based on the size of my forarms...which are overwhelming my biceps it seems...
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2005/03/03, 09:39 PM
size can be decieving. look at bodybuilders that have trouble benching there weight. I have small forearms and can close the Captains Of Crush # 2 gripper.
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Only a man who knows what it is like to be defeated can reach down to the bottom of his soul and come up with the extra ounce of power it takes to win when the match is even.
steve
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