MB Madaera
Lost 31.7 lbs fat
Built 11.7 lbs muscle


Chris Madaera
Built 9 lbs muscle


Keelan Parham
Lost 30 lbs fat
Built 4 lbs muscle


Bob Marchesello
Lost 23.55 lbs fat
Built 8.55 lbs muscle


Jeff Turner
Lost 25.5 lbs fat


Jeanenne Darden
Lost 26 lbs fat
Built 3 lbs muscle


Ted Tucker
Lost 41 lbs fat
Built 4 lbs muscle

 
 

Determine the Length of Your Workouts

Evaluate Your Progress

Keep Warm-Up in Perspective


ARCHIVES >>

"Doing more exercise with less intensity,"
Arthur Jones believes, "has all but
destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."

 

This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.

To find out more about McCutcheon and his training, click here.

 

Mission Statement

H.I.T. Acceptable Use Policy

Privacy Policy

Credits

LOG IN FORUM MAIN REGISTER SEARCH
Forearms
1 | 2 | Next | Last
Author
Rating
Options

hdlifter

As a teen I marvelled at Mike's forearms, which, like his calves, grew quite easily (having seen both up close and personal I can tell you they were both mega-freaky!). Mike always downplayed forearm training, stating HIT back work sufficed. It made sense then, as it does now, yet it never quite panned out for me as hoped.

But recently I discovered the "trick". Having always used a rigid bar for pulldowns, I struggled to get a "just right" feel where I felt it clicked. At a gym shop closure sale recently I bought a revolving bar attachment for my lat machine, at a bargain price of $20. As soon as I used it I felt an improvement to my pulldowns...the bonus being a 1/2" gain on my forearms!
Open User Options Menu

dhitquinn

For forearms i rely on dumbell wrist curls as opposed to the commonly used barbell wrist curls. I feel this is a better exercise as it allows the wrists freedom of movement and you can lift the weight higher up for a better contraction.

For lower forearms and also hand musculature i have been doing timed holds with a rolling thunder recently and im very impressed with the feel of this exercise
Open User Options Menu

dhitquinn

Yet again a training related thread getting rated 1 star! We know who you are you pathetic wee poofs get a fucking grip of yourselves!
Open User Options Menu

hdlifter

dhitquinn wrote:
For forearms i rely on dumbell wrist curls as opposed to the commonly used barbell wrist curls. I feel this is a better exercise as it allows the wrists freedom of movement and you can lift the weight higher up for a better contraction.

For lower forearms and also hand musculature i have been doing timed holds with a rolling thunder recently and im very impressed with the feel of this exercise


That sounds solid! If it works then by all means, more power to you buddy.
Open User Options Menu

hdlifter

dhitquinn wrote:
Yet again a training related thread getting rated 1 star! We know who you are you pathetic wee poofs get a fucking grip of yourselves!


LOL What else is expected...this is a debate forum, more so than a training related one. But at least some of us keep trying.
Open User Options Menu

dhitquinn

hdlifter wrote:
dhitquinn wrote:
For forearms i rely on dumbell wrist curls as opposed to the commonly used barbell wrist curls. I feel this is a better exercise as it allows the wrists freedom of movement and you can lift the weight higher up for a better contraction.

For lower forearms and also hand musculature i have been doing timed holds with a rolling thunder recently and im very impressed with the feel of this exercise

That sounds solid! If it works then by all means, more power to you buddy.


Ive never tried thick bar holds or pinch lifts mate but im beginning to See why stuart Mcrobert raves about them. I didnt use a lot of weight as i was just starting out only around 50kgs but my hands were so tired afterwards and my hand muscles were very sore the next day as were the forearm muscles
Open User Options Menu

jastrain

hdlifter wrote:
As a teen I marvelled at Mike's forearms, which, like his calves, grew quite easily (having seen both up close and personal I can tell you they were both mega-freaky!). Mike always downplayed forearm training, stating HIT back work sufficed. It made sense then, as it does now, yet it never quite panned out for me as hoped.

But recently I discovered the "trick". Having always used a rigid bar for pulldowns, I struggled to get a "just right" feel where I felt it clicked. At a gym shop closure sale recently I bought a revolving bar attachment for my lat machine, at a bargain price of $20. As soon as I used it I felt an improvement to my pulldowns...the bonus being a 1/2" gain on my forearms!


heavy weighted chins--90lbs 7 reps to failure. the key is that on my 7th rep i usually failmid way to my 8th rep and at that midway point i am fighting like heck to make the 8th. and when all movement is stopped[failure] i keep pushing as hard and as long as is humanly possible until my muscle gives out and then i try to fight the negative --trying to slow it as best as possible. this usually involves the contraction of every muscle in my body. my forearms are very pumped after this--it works and my abs get pretty sore as well as my arms and back.
Open User Options Menu

dhitquinn

hdlifter wrote:
dhitquinn wrote:
Yet again a training related thread getting rated 1 star! We know who you are you pathetic wee poofs get a fucking grip of yourselves!

LOL What else is expected...this is a debate forum, more so than a training related one. But at least some of us keep trying.


Its a bitching forum for a number of them! Id bet my testicles 80% dont even train!
Open User Options Menu

natemason5

Ontario, CAN

Congratulations on your gain hdlifter.

I've always thought that calves and forearms were the hardest to gain on.

Nate
Open User Options Menu

DNAHelix

New York, USA

hdlifter wrote:
But recently I discovered the "trick". Having always used a rigid bar for pulldowns, I struggled to get a "just right" feel where I felt it clicked. At a gym shop closure sale recently I bought a revolving bar attachment for my lat machine, at a bargain price of $20. As soon as I used it I felt an improvement to my pulldowns...the bonus being a 1/2" gain on my forearms!



I always read your posts with much interest. Very few people in this forum know what they are talking about, you being one of them.

This idea of yours regarding forearms is very interesting. What does this revolving attachment look like, do you have any pictures of it?

To echo Dave's idea, those wrist rotation with DB are really good and do work forearms thoroughly as well as your biceps.

What about Hammer Curls, those are said to develop brachioradialis [when doing them in a good form and heavy]?
Open User Options Menu

simon-hecubus

Texas, USA

I never got the idea of DB rotations, unless you use DBs with weight on only only end. Otherwise, the weight is counterbalanced and you're not doing much work at all.

I know some swear by heavy grip work. These are probably the same folks that get by w/o any direct arm work. Good for them, but I ain't one 'em.

I believe dynamic forearm work is needed for most, but it should be cycled and infrequent.

I usually do direct forearm work every 3rd workout. Reverse curls are my favorite right now. Usually 2-3 sets of 3-5 with 7-8 breaths between sets.

For HIT purests, try a pre-fatigue superset of Reverse Wrist Curls (aka Forearm Extensions) followed by Rev Curls with the same bar.

IMO much of your direct forearm work should focus on the extensors, as the flexors are worked so much in back and biceps stuff. However, every 3rd or 4th forearm workout, I do a set or two of Standing Wrist Curls as heavy as I can. I let the bar roll down as close to the first joint of my fingers as I can; then roll-up (close) my fingers and then roll the wrist up.

I believe seated wrist curls are a biomechanically disadvantaged exercise, to say nothing of not being very nice on the joints. At the very least you should be doing these with your forearms angled at about 45 degrees down towards the floor.

Scott
Open User Options Menu

simon-hecubus

Texas, USA

kulitsa wrote:
...What about Hammer Curls, those are said to develop brachioradialis [when doing them in a good form and heavy]?


Agreed. I do them sometimes on an incline for great stretch of biceps, but mostly as pinwheels, alternating across the chest for great contraction of the brachialis, as well as the occlusion effect on the brachiradialis and other forearm muscles.

Full contractions, kids. None of these BS half-hammers that all the ass clowns on YouTube do.

"Look at me, I can heave an 80-lb DB through a 70-degree arc." Bullshit.
(actually, geometry is probably more math than they could handle). That goes for so-called idols like Dave Henry too.
Open User Options Menu

perrymk

I rotate my forearm work. Currently I am doing supported wrist roller. That is, the roller itself is supported so one only has to focus on gripping and turning the roller.

I have a Sorinex grip machine, but instead of one perpendicular handle, I have two. This was my special request and it didn't cost too much extra to have done.

Other times I like using a wrist curl bar of my own design.
Open User Options Menu

J-son

simon-hecubus wrote:
kulitsa wrote:
...What about Hammer Curls, those are said to develop brachioradialis [when doing them in a good form and heavy]?

Agreed. I do them sometimes on an incline for great stretch of biceps, but mostly as pinwheels, alternating across the chest for great contraction of the brachialis, as well as the occlusion effect on the brachiradialis and other forearm muscles.

Full contractions, kids. None of these BS half-hammers that all the ass clowns on YouTube do.

"Look at me, I can heave an 80-lb DB through a 70-degree arc." Bullshit.
(actually, geometry is probably more math than they could handle). That goes for so-called idols like Dave Henry too.


I do belive Bill DeSimone have some interesting views how to train the forearms most effective.

It is not by doing wrist curls in his opinion. Also, Vince Gironda had the 70 degree wrist curl as his preferred exercise along with reverse body drag curls and Hammer curls.

Just food for thoughts.

//jonas
Open User Options Menu

Ray200

dhitquinn wrote:
hdlifter wrote:
dhitquinn wrote:
For forearms i rely on dumbell wrist curls as opposed to the commonly used barbell wrist curls. I feel this is a better exercise as it allows the wrists freedom of movement and you can lift the weight higher up for a better contraction.

For lower forearms and also hand musculature i have been doing timed holds with a rolling thunder recently and im very impressed with the feel of this exercise

That sounds solid! If it works then by all means, more power to you buddy.

Ive never tried thick bar holds or pinch lifts mate but im beginning to See why stuart Mcrobert raves about them. I didnt use a lot of weight as i was just starting out only around 50kgs but my hands were so tired afterwards and my hand muscles were very sore the next day as were the forearm muscles


Have you tried 'fatgripz'? I bought a pair c.2 months ago and whilst the claims on the fatgripz web-site are excessive it is a great addition to training, should last a lifetime and is cheaper than buying a thick bar.
Expect to reduce the weight of any timed hold by c.60%. A huge difference.
Incidentally, if anyone in the UK wants a pair, buy directly from fatgripz in America: one pair costs c.25 GBP. Buy here in the UK from amazon and it's 37 GBP; buy from Pullum and it's 38 GBP. P&P isn't much different between them.

Ray
Open User Options Menu

hdlifter

natemason5 wrote:
Congratulations on your gain hdlifter.

I've always thought that calves and forearms were the hardest to gain on.

Nate


Thanks. It came as quite the surpise, as I have always struggled on forearms. They have always kept around 13". Now at 13 1/2", to go with my 17 1/2" arms, I am rapped!

Best of luck with your success.
Open User Options Menu

hdlifter

kulitsa wrote:
I always read your posts with much interest. Very few people in this forum know what they are talking about, you being one of them.

This idea of yours regarding forearms is very interesting. What does this revolving attachment look like, do you have any pictures of it?

To echo Dave's idea, those wrist rotation with DB are really good and do work forearms thoroughly as well as your biceps.

What about Hammer Curls, those are said to develop brachioradialis [when doing them in a good form and heavy]?


Thanks. I am here for one reason, and one reason only, to share information. To me, that is what this forum is all about - or should be. Not to post merely because I happen to have Net access and like to see my name posted.

I managed to track down a pic which is similar (but mine has big rubber stoppers at each end). The rotation allows a more natural movement, unlike the rigid bar I used for years/decades.

I got hooked on hammer curls/pinwheel curls via DC training. Despite slaving away on them for months I can't say my forearms looked any different.
Open User Options Menu

hdlifter

dhitquinn wrote:
hdlifter wrote:
dhitquinn wrote:
Yet again a training related thread getting rated 1 star! We know who you are you pathetic wee poofs get a fucking grip of yourselves!

LOL What else is expected...this is a debate forum, more so than a training related one. But at least some of us keep trying.

Its a bitching forum for a number of them! Id bet my testicles 80% dont even train!


LOL I guess that's what happens when the "iliketoknit.com" forum is full.
Open User Options Menu

backtrack

I find my forearms need a lot of variety to grow whereas with my biceps I can pretty much do one exercise such as a barbell curl.

For forearms:

Wrist curls dumbell or barbell
Thick bar wrist curls
Reverse wrist curls
Reverse barbell curl
Armory
Grippers
One arm deadlift
Dumbell twist

If I was to pick one exercise it would be a tough call, in terms of strength I would have to say the one arm deadlift works wonders. I don't know if its the fact its just one arm, or the extra effort required to stop the weight see-sawing but this is definately a great forearm exercise. I could say this definitively from the fact I always struggled to hold my weight by one arm when handing in the chin-up position and after a few weeks of single arm deadlifts I found I was able to swing by one arm like an orangutang.

Danm
Open User Options Menu

Turpin

hdlifter wrote:
As a teen I marvelled at Mike's forearms, which, like his calves, grew quite easily (having seen both up close and personal I can tell you they were both mega-freaky!). Mike always downplayed forearm training, stating HIT back work sufficed. It made sense then, as it does now, yet it never quite panned out for me as hoped.

But recently I discovered the "trick". Having always used a rigid bar for pulldowns, I struggled to get a "just right" feel where I felt it clicked. At a gym shop closure sale recently I bought a revolving bar attachment for my lat machine, at a bargain price of $20. As soon as I used it I felt an improvement to my pulldowns...the bonus being a 1/2" gain on my forearms!


Seated Bi-lateral dumbell curls , where the grip rotates during the movement from neutral in the hang position to supinated upon contraction has benefited my forearm development over the past year , as has heavy d/bell deadstop rows performed in single rep fashion ( resting d/bell on the floor at the completion of each rep and releasing/re-tensioning grip before each pull )

http://www.youtube.com/...ture=plpp_video

T.
Open User Options Menu

dhitquinn

Ray200 wrote:
dhitquinn wrote:
hdlifter wrote:
dhitquinn wrote:
For forearms i rely on dumbell wrist curls as opposed to the commonly used barbell wrist curls. I feel this is a better exercise as it allows the wrists freedom of movement and you can lift the weight higher up for a better contraction.

For lower forearms and also hand musculature i have been doing timed holds with a rolling thunder recently and im very impressed with the feel of this exercise

That sounds solid! If it works then by all means, more power to you buddy.

Ive never tried thick bar holds or pinch lifts mate but im beginning to See why stuart Mcrobert raves about them. I didnt use a lot of weight as i was just starting out only around 50kgs but my hands were so tired afterwards and my hand muscles were very sore the next day as were the forearm muscles

Have you tried 'fatgripz'? I bought a pair c.2 months ago and whilst the claims on the fatgripz web-site are excessive it is a great addition to training, should last a lifetime and is cheaper than buying a thick bar.
Expect to reduce the weight of any timed hold by c.60%. A huge difference.
Incidentally, if anyone in the UK wants a pair, buy directly from fatgripz in America: one pair costs c.25 GBP. Buy here in the UK from amazon and it's 37 GBP; buy from Pullum and it's 38 GBP. P&P isn't much different between them.

Ray


I seen those myslf Ray

At one point about every website i went on had an ad for them in the corner claiming that the reason you werent gaining is because its too easy to grip a regular bar lol

I wouldnt mind getting a pair to try out, your right the ones here in the UK (shock horror) are insanely expensive
Open User Options Menu

Ray200

dhitquinn wrote:
Ray200 wrote:
dhitquinn wrote:
hdlifter wrote:
dhitquinn wrote:
For forearms i rely on dumbell wrist curls as opposed to the commonly used barbell wrist curls. I feel this is a better exercise as it allows the wrists freedom of movement and you can lift the weight higher up for a better contraction.

For lower forearms and also hand musculature i have been doing timed holds with a rolling thunder recently and im very impressed with the feel of this exercise

That sounds solid! If it works then by all means, more power to you buddy.

Ive never tried thick bar holds or pinch lifts mate but im beginning to See why stuart Mcrobert raves about them. I didnt use a lot of weight as i was just starting out only around 50kgs but my hands were so tired afterwards and my hand muscles were very sore the next day as were the forearm muscles

Have you tried 'fatgripz'? I bought a pair c.2 months ago and whilst the claims on the fatgripz web-site are excessive it is a great addition to training, should last a lifetime and is cheaper than buying a thick bar.
Expect to reduce the weight of any timed hold by c.60%. A huge difference.
Incidentally, if anyone in the UK wants a pair, buy directly from fatgripz in America: one pair costs c.25 GBP. Buy here in the UK from amazon and it's 37 GBP; buy from Pullum and it's 38 GBP. P&P isn't much different between them.

Ray

I seen those myslf Ray

At one point about every website i went on had an ad for them in the corner claiming that the reason you werent gaining is because its too easy to grip a regular bar lol

I wouldnt mind getting a pair to try out, your right the ones here in the UK (shock horror) are insanely expensive


Hi Dave,
Yes, the claims made for fatgripz are ludicrous but thick bar training has a great history (Brooks Kubik, I think, writes a lot about it) and these are a relatively cheap way to mimic the training.

Do they work? Well, I've only used them sporadically but the 'pump' is incredible. I use an embarrassing 110kgs for barbell holds and that suffices. I seem to recall Drewe Baye talking about reducing the TUT to about 10-15 seconds as being ideal. Might give it a try.
Growth: since using them I've had c.1/2" increase so they seem to work.

Also, they're good for dips and presses as they alleviate a little bit of the strain on the wrists. Again, they're not a panacea but a nice addition to your training.
fatgripz in the USA were excellent, the items arrived in 4 days.

Best,
Ray

Open User Options Menu

simon-hecubus

Texas, USA

Dave,

Just for shits, I thought I'd check FatGripz costs on Amazon.uk vs Amazon.us. Looks like 37 pounds vs. 28 ps.

Wow. I'm actually as surprised at our costs as much as yours.

I would think some piping insulation from the home supply store would get you in the ballpark to duplicate the effect.

Best,
Scott
Open User Options Menu

dhitquinn

Ray200 wrote:
dhitquinn wrote:
Ray200 wrote:
dhitquinn wrote:
hdlifter wrote:
dhitquinn wrote:
For forearms i rely on dumbell wrist curls as opposed to the commonly used barbell wrist curls. I feel this is a better exercise as it allows the wrists freedom of movement and you can lift the weight higher up for a better contraction.

For lower forearms and also hand musculature i have been doing timed holds with a rolling thunder recently and im very impressed with the feel of this exercise

That sounds solid! If it works then by all means, more power to you buddy.

Ive never tried thick bar holds or pinch lifts mate but im beginning to See why stuart Mcrobert raves about them. I didnt use a lot of weight as i was just starting out only around 50kgs but my hands were so tired afterwards and my hand muscles were very sore the next day as were the forearm muscles

Have you tried 'fatgripz'? I bought a pair c.2 months ago and whilst the claims on the fatgripz web-site are excessive it is a great addition to training, should last a lifetime and is cheaper than buying a thick bar.
Expect to reduce the weight of any timed hold by c.60%. A huge difference.
Incidentally, if anyone in the UK wants a pair, buy directly from fatgripz in America: one pair costs c.25 GBP. Buy here in the UK from amazon and it's 37 GBP; buy from Pullum and it's 38 GBP. P&P isn't much different between them.

Ray

I seen those myslf Ray

At one point about every website i went on had an ad for them in the corner claiming that the reason you werent gaining is because its too easy to grip a regular bar lol

I wouldnt mind getting a pair to try out, your right the ones here in the UK (shock horror) are insanely expensive

Hi Dave,
Yes, the claims made for fatgripz are ludicrous but thick bar training has a great history (Brooks Kubik, I think, writes a lot about it) and these are a relatively cheap way to mimic the training.

Do they work? Well, I've only used them sporadically but the 'pump' is incredible. I use an embarrassing 110kgs for barbell holds and that suffices. I seem to recall Drewe Baye talking about reducing the TUT to about 10-15 seconds as being ideal. Might give it a try.
Growth: since using them I've had c.1/2" increase so they seem to work.

Also, they're good for dips and presses as they alleviate a little bit of the strain on the wrists. Again, they're not a panacea but a nice addition to your training.
fatgripz in the USA were excellent, the items arrived in 4 days.

Best,
Ray



110kgs is not bad Ray. Id say that the thickness reduces grip strength to around 40% maybe even 30% in some cases. Id imagine folk with hands like Cleve Dean would be less affected

What site did you get those from again Ray?
Open User Options Menu

dhitquinn

simon-hecubus wrote:
Dave,

Just for shits, I thought I'd check FatGripz costs on Amazon.uk vs Amazon.us. Looks like 37 pounds vs. 28 ps.

Wow. I'm actually as surprised at our costs as much as yours.

I would think some piping insulation from the home supply store would get you in the ballpark to duplicate the effect.

Best,
Scott


Its funy Scott i was thinking the same thing myself. Might take a trip to B&Q see what they have

I had another idea regarding pinch grip lifting. I was going to buy a sturdy wooden block, say roughly a kitchen worktop thickness and screw two hooks into it so that it could support a bar in them to do timed holds with those?
Open User Options Menu
1 | 2 | Next | Last
H.I.T. Acceptable Use Policy