My exercise of the week: Massive forearms!

[MC-JayCore]

In homage to the regular ABC Exercise's of the Week, here is a great forearm giant set I have been using regularly to great effect. It is awesome for not only building huge, Popeye sized forearms but also developing freaky vascularity and improving grip strength.

Repeat the following giant set three times, resting 90 seconds in between:

<font color="red">Giant Set:</font> Arms extended straight in front reverse barbell wrist curls 12-15 reps
w/ heavy behind the back barbell wrist curls 4-8 reps
w/ towel chin up bar static hangs til you drop
w/ barbell static holds til you drop the bar
w/ plate pinches til you drop the plates

Just in case you are unaware of some of the exercises:
For arms extended straight in front reverse barbell wrist curls, do exactly what the name suggests: grab a barbell, hold it out straight in front like it was the top ROM of a barbell front delt raise, and perform reverse barbell wrist curls. This angle puts a different feel on the extensors.

For towel chin up static hangs, wrap two towels around a chin up bar, with a fairly wide spacing, like you were about to perform a wide grip pull up. Grab a towel in each hand, and hang for as long as you can until you drop to the ground. This might not be very long, don't worry you will improve.

For plate pinches, grap two of the fattest plates you can find and pinch the tops of them, one in each hand, for as long as you can. I say fattest because the wider the top of the plate, the wider you fingers must be to pinch them and the harder it is. I have olympic plates at my gym so even a light plate is hard to grab.

Alright that's it, have fun /forum/images/graemlins/grin.gif

[Kosta]

sounds juicy /forum/images/graemlins/laugh.gif

[Oopy Doopy]

This exercise is awesome I do it every week with the MC.

[sandspawn]

Lookin good mate, i'll throw it in next week and tell ya how it goes

[LegendaryWatcher]

Make me want to chew off my fores right here and now just thinking about it. Good one.

[IronFuji]

Forearm giant sets rule. The pump you get from them is out of this world! Awesome set MC.

[MC-JayCore]

Thanks guys... I love forearm training, and thus my forearms are my most complimented muscles... /forum/images/graemlins/smile.gif

[Kasaz]

This is sick, I'm going to try it tomorrow morning since I have Chest/Forearm day. I'll let you know what I think...well maybe not right after, but later that night when I'm able to actually type something! /forum/images/graemlins/laugh.gif

[MC-JayCore]

[ QUOTE ]
I'll let you know what I think...well maybe not right after, but later that night when I'm able to actually type something!

[/ QUOTE ]

Hahaha /forum/images/graemlins/grin.gif

[Joe Gillian]

MC &gt; Really good one bro!
Only, there are two things I don't manage to see :
How do you preform the barbell static hold ?
In what position do you pinch the plates ? Letting them vertical, with the arm beside your body or do you keep the plate horizontal (parrallel to the floor) ?

[MC-JayCore]

[ QUOTE ]
MC &gt; Really good one bro!
Only, there are two things I don't manage to see :
How do you preform the barbell static hold ?
In what position do you pinch the plates ? Letting them vertical, with the arm beside your body or do you keep the plate horizontal (parrallel to the floor) ?

[/ QUOTE ]

Thanks Joe.

A barbell static hold is simply grab a very heavy barbell with a regular, overhand shoulder width grip and hold it in front of you for as long as your grip will last.

With plate pinches, hold them vertical with your arms next to your body.

Enjoy.

[Kasaz]

Ok I did this today, and I must say...Great workout. My forearms were screaming by the end. I only had time to do 2 sets, but that was enough to do the damage. I couldnt turn the door handle in my garage to get back into the house!!!!

[Oopy Doopy]

Hey MC got a sticky nice work!! This exercise makes your forearms feel like they're gonna explode!

[MC-JayCore]

[ QUOTE ]
Hey MC got a sticky nice work!!

[/ QUOTE ]

My second one at that /forum/images/graemlins/tongue.gif But who's keeping count? It's not like I make notches on my belt or anything.... *looks down embarrassed*

Glad you like it Kasaz /forum/images/graemlins/grin.gif

[Xphstos]

Sounds good. Will have to give them a try.

[BUCKEYE]

I will give that a try and let you know how it goes. Sounds pretty good though

[bodybuilder120]

has any one here used the hammer strength equipment for you forearms, its like a big gripper.. i just used it today and it killed my entire forearm, it was great.

[Tuf]

Ouch! Nice, JC! /forum/images/graemlins/cool.gif

[littleamazon]

[ QUOTE ]
This is sick, I'm going to try it tomorrow morning since I have Chest/Forearm day. I'll let you know what I think...well maybe not right after, but later that night when I'm able to actually type something! /forum/images/graemlins/laugh.gif

[/ QUOTE ]

HAHAHAHAHA!
Only at ABC you can find such attitude...calling stuff sick and then going and doing it..LOL

Wow, this sounds intense!
Awesome!

Amazon

[MC-JayCore]

Hahaha... this has almost become "Exercise of the Month" /forum/images/graemlins/grin.gif

[sandspawn]

no longer my friend

[Oopy Doopy]

the dream has ceased!

[MC-JayCore]

All things must come to an end....



/forum/images/graemlins/grin.gif

[MC-JayCore]

Bump!

I did this giant set again for the first time in awhile, and it's still just as good!

[Edo]

This is very helpful...thanks bro....good job! /forum/images/graemlins/smile.gif

[MC-JayCore]

THanks mate, glad you enjoyed it /forum/images/graemlins/smile.gif

[i3ighead]

For the pinching plates thing, do you hold 2 plates per hand (4 plates total)? Are you pinching the smooth (no words side) or the "other" side.

[MC-JayCore]

Not quite sure what you're asking? /forum/images/graemlins/confused.gif

Basically, just grab the top of a plate in each hand, so they remain vertical the whole time. One plate per hand and the bigger and thicker the plate the better, I pinch Olympic plates due to their size.

[MC-JayCore]

Still cool

[Chiron]

Wicked routine, will have to give this a go. Need to add some thickness on forearm.

[huffytrain05]

ive done something similar but with a crazy twist.

go ahead and do the arms in front reverse curls,
then go with behind the back fingetip to wrist barball curls to failure,
then static towel holds to failure,
then farmers walk for 1 min with 70's in each hand.
WOW!!

i'll have to try your variation though too!!
sounds freakin painful, sweet!!