Originally posted by goldwave84: Anyone got it? My forearms will not respond to normal training. I really grip hard when I lift, yet not much difference.
Ash
Well, I could tell you, but then it really wouldn't be a secret anymore. See the problem?
Okay, here is the secret.....There is no secret!
When you hold really heavy stuff, they just grow like magic! Try it...
I don't know the name for these but recently started doing these at the end of my workout to help my grip. I grab 4 10lb plates, place the plates in pairs, smooth side out. Hold each pair in one hand with the thumb on one side and fingers on the other. I hold them for 30 seconds, rest 30 seconds and repeat for 3 sets. I like these better than the farmer's walk because it doesn't require nearly as much weight and therefore doesn't weigh on my shoulders as much (which at the end of my workouts are pretty spent).
I'll recommend the farmer's walks too. I do them a lot with 42 pound water bottles. They fry your forearms (and traps, and shoulders, and lungs). I don't worry about not having the energy after a workout, because I do these at home, hours after my "real" workout.
Another good one is pullups done by draping a towel over the bar and hanging onto either end of it.
I tried farmers walks yesterday - 40-lb dumbbells, walked 100 yards and really felt it in my forearms, traps and shoulders. Wasn't winded at all. I'm going to try to incorporate this a couple of times per week, as I'm certain it will be helpful.
Originally posted by goldwave84: Just checking, will farmers walks give you saggy shoulders, or shoulder imbalances?
Don't hunch over, and you'll be fine. In fact, consciously pinch your shoulder blades together, and you'll be working on any imbalance you may already have (a constant battle I fight).
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Originally posted by UpNorth: I don't know the name for these but recently started doing these at the end of my workout to help my grip. I grab 4 10lb plates, place the plates in pairs, smooth side out. Hold each pair in one hand with the thumb on one side and fingers on the other. I hold them for 30 seconds, rest 30 seconds and repeat for 3 sets. I like these better than the farmer's walk because it doesn't require nearly as much weight and therefore doesn't weigh on my shoulders as much (which at the end of my workouts are pretty spent).
Plate Pinches.... Those are nasty!
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