How the f--- do you build bigger forearms?

[Verstyle]

Arm wrestling?

[elfag]

Don't do the roll up exercise where you've got a bar and a weight tied together with a string and you roll the weight up by twisting the bar around, you'll give yourself carpal tunnel if you do it enough.

Where did you get that from?

Carpal tunnel is usually from months and years of repetitive motion, like something someone does all day at work for 8 hours. Say you did the string thing (which I have one built, I know what you are talking about) 5 times on two days a week, how could that be nearly enough to cause carpal tunnel?

Im not trying to argue, I just dont see it happening. Id be interested to know why you brought it up or if you seen it happen.

[Two Fisted Piston]

I do wrist curls with 16kgs..

15 x 4

[TrainingTrainer]

Where did you get that from?

Carpal tunnel is usually from months and years of repetitive motion, like something someone does all day at work for 8 hours. Say you did the string thing (which I have one built, I know what you are talking about) 5 times on two days a week, how could that be nearly enough to cause carpal tunnel?

Im not trying to argue, I just dont see it happening. Id be interested to know why you brought it up or if you seen it happen.

Carpal tunnel syndrome in athletes occurs from repeated wrist flexion. This repeated flexion causes an inflammation in the tendons and synovial sheaths that pass through the carpal tunnel in the wrist. Enough inflammation compresses the median nerve and voila you have carpal tunnel syndrome.

I don't recommend the roll-up exercise because first of all it's not a natural movement for the wrist to be doing; which is why i recommended the stick exercise since it involves forearm and upper arm structures in the storage and transfer of elastic energy and reduces a lot of the loading on the wrist while still working the relevant musculature. Second of all, what usually happens is people get that forearm roll-up exercise and then go all gung-ho with it standing there for an hour rolling that weight up. Doing it at a frequency where you described is probably not going to result in carpal tunnel syndrome, but not everybody (especially those people who have a desire to get bigger forearms) is going to control themselves to only doing that exercise a couple reps twice a week.

Bottom line, doing the stick exercise, and maybe varying with others is going to allow you to work the forearms more often with less risk of injury.

[vein]

u ********** like 5000x5 reps a day!

[Kendo]

Anyone know?

I play baseball and I really work my forearms out. Do preacher curls thats helps than do them with your palms down. Also get the barbell and do curls again so your palms are down holding the bar. Also this will help your wrist aswell. Get a 10-15 pound dumbell. Put your hand on your knee so your hand is hanging off. Than raise up. Than do it with your hands to the side. Than again with your palms down. It really helps your wrist and forearms. Also doing hammer curls helps alot too. I've been doing it alot lately for baseball and Im hitting bombs in BP and scrimmage game. Also my forearms have really gotten bigger.

[Piggu]

u ********** like 5000x5 reps a day!

I do that now.

Thanks for all the advice everybody. I'll check some of em out.

[Danny Gunz]

lots of curls, specifically preacher curls and concentration curls, or incline curls... im sure you can fine some stuff on google about it

[timtak]

Wrist ball giro thing for boxing forearm strength

Has anyone tried one of the wrist ball giro things, not mentioning any brands? I have one weighing 400 grams on order, that claims to be able to generate the equivalent of 100 times that in weight if you can spin it up fast enough, revolving your wrist. It only cost 16 USD and, being cricket ball size, I can take it to work and back.



Background, in case anyone is interested. I had a karate match lately. I was advised to get in close, then use my knees but my short strong opponents punches hurt my ribs and it was he who kept advancing, so I ended up jabbing to keep him off, and because I could lock my arms. I had been watching Tyson videos to put myself in the mood for a fight on the inside but, it seemed to me, as well as my lack of technique, my opponent's forearms were thick and strong, and he was far far more Iron Mike Tyson than I was.

[I know that the thread is old. I see threads as repositories of useful information. This one is high on the Google search for boxing forearms]

[Boxfan83]

Anyone know?

Forearm curls and reverse bicep curls.

Also carrying hand weights. When I need to get a quick workout in before work, I hop on the treadmill and lift weights while I walk up an incline. My forearms are burning after.