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Forearm not growing, Any advise?
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TSExCrIpT
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 May 6 2015, 03:07 PM, updated 11y ago
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Hi guys, I've been lifting for quite some time but my forearm and wrists have been the same size or have been growing veryslowly and they're small compared to ppl who' doesn't even lift. I weight about 83kg with 17 percent body fat and and have been benching 130 lbs(65 lbs each side) for a long time and not able to increase my poundage Cuz I'm unable to bring the dumbbells in position with my weak wrist.
I've been doing dumbbell curls(14kg each side) and hammer curls (12 kgeach side) and usually it's my wrists that give up first.
As for lower body and back workout, I am able to increase my poundage.
Any advise on this on how I can make my forearm grow?
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TSExCrIpT
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May 6 2015, 03:43 PM
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QUOTE(degraw1993 @ May 6 2015, 03:31 PM) Define your some time to me maybe u just workout for few weeks only Been doing 3 days split routine for like 2 years but bad growth due to bad diet didn't follow calorie intake properly so been resetting quite a few times Cuz gain/lose weight too fast. Then been following a strict diet for a year and there's growth but my weights for benches have been stagnant for a year where my back and and lower body poundage have been increasing steadily at a slow pace except for my bench which I have been stuck at 65 lbs for a year. I couldn't hold 70 lbs dumbbell in place without someone assisting me as my forearm gives out instantly |
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TSExCrIpT
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May 6 2015, 03:45 PM
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QUOTE(lazybum @ May 6 2015, 03:30 PM) squeezing tennis ball would help or stress ball or those thing with the spring. most of the muscle that control your fingers ar at the forearm. i used to have a broken broomstick, tie it with a rope in the middle. at the other end of the rope hang a 1.5l(make it 2 bottles if u dont feel the burn) bottle filled with dirt. in standing position hold the stick infront with your hands straight forward. twist the stick forward/backwards to pick up the bottle. when the bottle reached the top do reversal. Crap, I have totally forgotten bout the stick with rope workout for a long time. Thanks for bringing it up |
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TSExCrIpT
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May 6 2015, 10:59 PM
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QUOTE(Miracles @ May 6 2015, 10:44 PM) Sounds like you dont deadlift. I'll let other pinpoint your plateau (which could be due to your workout routine). Make your forearm stronger by doing the Farmer's Walk. It helped me with my grip strength and slightly bigger forearm. Ur right, I don't and I should include it in my routine. ur suggestion for doing farmers walk is a good one. Thank you alll |
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