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2002/04/23, 06:49 PM
I am in 5th week of muscle mass gain and abs program. I have seen some improvements. My bench press has gone up from 60 to 120 lbs. Also my shoulders have become great.
How can I increase mass on my forearms ? I tried Thors hammer but it didn't work well.
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2002/04/23, 07:30 PM
Congrats on your improvments!!!! Positive results are always the best motivation.
Forearm curls and extensions with a dumbell work great. Here's a forearm excercise that I love doing: stand with the Olympic bar held behind your back (palms back). Then, just simply curl the bar up. That's it. Its a simple excercise, but its effective: behind-the-back forearm curls.
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--JBennett
"I've up-ed my intensity.... now up yours!"
"Pain is only weakness leaving the body."
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2002/04/23, 08:15 PM
For a really amazing burn (and *sore* forearms) try supersetting barbell wrist curls with reverse barbell wrist curls ... go for 4 sets of 15 reps.
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2002/04/24, 10:18 AM
Also, you need to go heavy with these forearm exercises to increase mass. Thor's Hammer requires light to medium weights...but should be incorporated with other forearm exercises. You can't rely on it alone to give you results!
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**_Robert_**
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2002/04/24, 12:44 PM
robert's on the money..
ok.. forearm muscles are the same as calf muscles in a sense. They're both trained daily while you perform regular tasks throughout the day. So these muscle must be SHOCKED to grow.. understand? The key is heavy weights.. at full repetitions. Also, you must pass the 'burn' and do about 5 reps into the 'burning' stage.
Good Luck
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.o0 Arnold 0o...o0 theaustrianoak@hotmail.com 0o.
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2002/04/24, 05:23 PM
thanks a lot guys. I tried Static Gripping and Farmers walk yesterday and it gave amazing burn.
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