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Old 03-12-2010, 04:38 PM   #11 (permalink)
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What do you guys believe is most effective for forearm strength and mass, hammer curls, static holds, or a combo of both?
A combo of hammers for the hard to train inner forearm(lower chunk of meat between thumb and elbow pit) and wrist curls for the larger outer part.
When I do perform wrist curls i kind of have a hybrid movement of curl and extension (normally done with a high cable attachment and arm pointed straight up, bending wrist in both directions) I throw in the extension movement because i like the serrated look of the finger flexors on the outer forearm.
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Old 03-12-2010, 04:53 PM   #12 (permalink)
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heard good things from numerous people about this exercise for forearms
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Old 03-13-2010, 03:40 AM   #13 (permalink)
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Do you train your forearms directly? Why or why not? If you do what are your favorite excersies? I haven't trained my forearms in over two months might start again
I use my COC crusher often, as well as the grip unit they have at my gym (thing is great!). I also add in towel pullups every so often, those are amazing for grip development!! I also rip 1-1.5" phone books whenever I get my hands on them, and practice ripping the 2" thick book... almost there... almost there.
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Old 03-13-2010, 10:06 AM   #14 (permalink)
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I use my COC crusher often, as well as the grip unit they have at my gym (thing is great!). I also add in towel pullups every so often, those are amazing for grip development!! I also rip 1-1.5" phone books whenever I get my hands on them, and practice ripping the 2" thick book... almost there... almost there.
try unbending a car hood by hand, it makes for an awesome little grip move
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Old 03-13-2010, 07:29 PM   #15 (permalink)
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Do you train your forearms directly? Why or why not? If you do what are your favorite excersies? I haven't trained my forearms in over two months might start again
Nope, never will. I will also never work traps directly.
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Old 03-13-2010, 07:47 PM   #16 (permalink)
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Nope, never will. I will also never work traps directly.
Why?
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Old 03-13-2010, 08:20 PM   #17 (permalink)
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Exactly, why?

There is not reason to hit them directly, my opinion. I think if your training is hardcore enough, the intensity level is unbelieveably high, your grip is strong, doing hammer curls, db curls. bb curls, shoulder work, delt work, deadlifts....this all is enough work for my forearms and trap. I have tried working them out seperately but noticed nothing. As a result, I took the time I took that I was hitting them and spent that time on an extra set of heavy ass deadlifts or curls.
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Old 03-14-2010, 08:29 AM   #18 (permalink)
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Regarding traps...heavy overhead pressing and deadlifting hit them pretty hard. I enjoy supplementing that work with higher (10+) rep heavy shrugs. I liek the look of thick traps, so I'm a bit obsessive about them.
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Old 03-15-2010, 11:40 PM   #19 (permalink)
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I work the forearms..I do wist curls up and in about 4 sets, I also work my hand gripper
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Old 03-16-2010, 02:10 AM   #20 (permalink)
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