Best ways to increase forearm strength/size

[z1ggy]

Normally, I will just keep on attending jiu jitsu class, which works wonders for grip strength, but I can't afford to go for a while. I am looking for cheap exercises/activities to increase my grip strength and also forearm size/strength. Recently, I grabbed like 4 rubber bands, wrapped them around my thumb and fingers and open and closed my hand. I know they make those things you squeeze in your hand with the spring in the middle, but I cant seem to find any at the local Wally world. I have some weights at home, but just light ones (like 15-25lbs). Besides wacking off non stop, what else can I do?

 

[surfsatwerk]

http://www.ironmind.com/ironmind/opencms/Main/captainsofcrush.html

 

[blackdogdeek]

roll up two hand towels. drape each rolled up towel over a pullup bar. grab the ends of one towel with each hand. perform pullups.

 

[z1ggy]

http://www.ironmind.com/ironmind/opencms/Main/captainsofcrush.html

Which one would you recommend I get? I'm not a weakling, but not some jacked up dude.

How many reps? Right now with these bands, I just do sets of 15 all day long.. maybe.. end up doing 300 reps each hand everyday?

 

[Lamont Burns]

whacking off gives a good pump

 

[Lamont Burns]

Which one would you recommend I get? I'm not a weakling, but not some jacked up dude.

How many reps? Right now with these bands, I just do sets of 15 all day long.. maybe.. end up doing 300 reps each hand everyday?

I wouldn't think the key to str and size is 300 reps a day. You're more greasing the groove which can help some with initial strength, but not what you are looking for I think.

 

[z1ggy]

I wouldn't think the key to str and size is 300 reps a day. You're more greasing the groove which can help some with initial strength, but not what you are looking for I think.

So how many sets/reps using those hand grips for gaining a little size ?

Also..Will reverse bicep curls work?

 

[OILFIELDTRASH]

I always see guys reaching into buckets of rice. Always wanted to try it. Not sure what the exact benefit is but I believe it's for grip strength.

 

[surfsatwerk]

 

[Lamont Burns]

I always see guys reaching into buckets of rice. Always wanted to try it. Not sure what the exact benefit is but I believe it's for grip strength.

that or sand. mlb pitchers do it in the off-season a lot, or they used to at least.

 

[Lamont Burns]

So how many sets/reps using those hand grips for gaining a little size ?

Also..Will reverse bicep curls work?

Yeah with a straight bar that will help forearms. Assuming you can't deadlift, the crushers work extremely well.

 

[vi edit]

Take an 18" long piece of 2" PVC pipe and drill a hole through it. Take a 4' piece of rope and run it through the holes. Tie a knot on one end to prevent it from slipping back through the pipe. On the other end tie on a clasp (like on a leash).

Take a 10# or 25# weight and loop the rope through and clasp it so that it hangs from the rope. Stand on a chair and roll the weight up by twisting the pipe. Then roll it back down. Do three sets of that in like a 10x8x6 rep and adding weight each set and your forearms should be ready to explode when you are done.

 

[z1ggy]

Take an 18" long piece of 2" PVC pipe and drill a hole through it. Take a 4' piece of rope and run it through the holes. Tie a knot on one end to prevent it from slipping back through the pipe. On the other end tie on a clasp (like on a leash).

Take a 10# or 25# weight and loop the rope through and clasp it so that it hangs from the rope. Stand on a chair and roll the weight up by twisting the pipe. Then roll it back down. Do three sets of that in like a 10x8x6 rep and adding weight each set and your forearms should be ready to explode when you are done.

Ah! I remember doing this when I had tendonitis. Good idea.. Worked well.

Is it okay to do forearms everyday? ( ^ this, or the grips).

 

[OCGuy]

Shakeweight

 

[SociallyChallenged]

Ah! I remember doing this when I had tendonitis. Good idea.. Worked well.

Is it okay to do forearms everyday? ( ^ this, or the grips).

The forearm musculature is just like any other muscle group. If you're working it hard, it needs a day off.

 

[vi edit]

Forearms are just like any other muscle group. They need rest too. Don't know what sort of routine you do, but if you are doing an arm & shoulder day they should go in with that.

 

[vi edit]

Heh. I had a reply typed up...got called into a meeting and came back and hit submit. Looks like SC beat me to the punch.

 

[SociallyChallenged]

The captains of crush grippers (or any other type of small gripper) is particularly useful if you're in an environment that frowns upon you curling a rope around a PVC pipe while on the job. Here are some techniques you can use on the captains of crush that undoubtedly aid your grip strength http://www.dieselcrew.com/advanced-gripper-training-methods

 

[MarkHunt]

[FONT=&quot]If you want to get bigger and stronger forearm don’t forget to work out your triceps. The triceps make up the largest muscle group on your arm.[/FONT][FONT=&quot]
[/FONT]

 

[tedrodai]

http://www.youtube.com/watch?v=F0ROW2rZLDg

He goes over towel pullups, fingertip pushups, and rubber bands. I need to get me some of those grippers too.

 

[SociallyChallenged]

[FONT=&quot]If you want to get bigger and stronger forearm don’t forget to work out your triceps. The triceps make up the largest muscle group on your arm.[/FONT][FONT=&quot]
[/FONT]

I'm confused. The triceps don't directly have anything to do with the forearm...

Their insertion is the main part that crosses the elbow and that doesn't really have any mass to it and doesn't affect grip strength.

 

[Deeko]

Rock climbing. The good climbers at those gyms have thicker forearms than biceps.

 

[Pantlegz]

I skimmed over the thread and didn't see farmers walks or deadlifts mentioned... try that.

 

[Koing]

CoC as you can do them at work...or spend hours rock climbing but this isn't practical for some people but it is a hell of a lot of fun

Other tips were given in this thread already.

You need to add *overall* size to add real size to your forearms imo. It's like calves. Add 10kg to your bw and you will add size on to your forearms.

Koing

 

[KIAman]

I'm curious on this as well but I have a specific question. Does static motions on your forearms like deadlifts, farmer's walk, pull-ups, chin-ups work better to increase strength compared to movement motions like forearm curls and crush grippers?

If the forearm is just like any other muscle, logic would say lifting with full ROM will increase strength and size better than static holds.

Thoughts?