May 6 2015, 03:23 PM
QUOTE(ExCrIpT @ May 6 2015, 03:07 PM)
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?
Wrists don't become bigger, it's a bone and no/less muscle wrapping around them. Forearm on the other hand can be trained. 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?
For me, I trained the 'not so important' bodypart such as calves, forearm and traps twice a week (still not training abs, grip and obliques yet) training them just like another important bodypart. If you skim your training on them, they'll skim on growing for you.
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everytime look at mirror. chest ok still need to grow. arms ok. legs ok. abs still need work. then forearm 
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