How do you add serious mass to forearms?

[BigZ]

Forearms are my weakest point.. I haven't been able to add size to them seemingly no matter what I do. How in the world do you add size and mass to your forearms, especially when you simply don't have a thick bone structure?

 

[jolt]

Man i just do 15 pounders for reverse and 30 pounder for normal grip and do as many as i can like 4 to 5 sets 2 times a week like calves

 

[LeatherHead]

They are muscles... you train them like any other muscle that is lagging. Hit it hard, heavy, and often.

 

[drtbear1967]

I really think that you have to work them every other day. I knew a guy that was a body man and mechanic, he never touched a weight but had huge forearms. Grab a screw driver and put in about 50 screws in a wooden plank, tell me how your old forearms feel after that, they will be on fire. It all comes down to function, if you use the muscle the way it was designed to, it will respond. IMO

 

[Masher59]

A lot of it is genetics like everything else brother. Try working them daily for 3 weeks and see if it helps. If I remember correctly they are a slow twitch group because they are used a lot so you should be able to pound them daily and get results.

 

[LeatherHead]

I really think that you have to work them every other day. I knew a guy that was a body man and mechanic, he never touched a weight but had huge forearms. Grab a screw driver and put in about 50 screws in a wooden plank, tell me how your old forearms feel after that, they will be on fire. It all comes down to function, if you use the muscle the way it was designed to, it will respond. IMO

My father is an optician, aka makes eyeglasses, and all day, every day, he's holding wet lenses up against a grinding wheel, and using his hands to do work. He's got Popeye forearms.

 

[Masher59]

My father is an optician, aka makes eyeglasses, and all day, every day, he's holding wet lenses up against a grinding wheel, and using his hands to do work. He's got Popeye forearms.

Yup like carpenters swinging larger hammers to sink nails with one hit. Massive forearms.

 

[yellow snow]

This is my favorite. I do up to 15lbs.

https://youtu.be/OYIemWj0MZU

 

[BigZ]

Looks like I need to increase the volume way past what I thought I needed. Thanks for the tips!

 

[Big Beef]

A lot of it is genetics like everything else brother. Try working them daily for 3 weeks and see if it helps. If I remember correctly they are a slow twitch group because they are used a lot so you should be able to pound them daily and get results.

Agree a 100%. I worked really hard for calves & still don't have much there, but I never work my forearms & they grow way faster than my bi's or tri's do. Reverse grip ez-bar curls are another good one.

 

[Iron Game]

I really think that you have to work them every other day. I knew a guy that was a body man and mechanic, he never touched a weight but had huge forearms. Grab a screw driver and put in about 50 screws in a wooden plank, tell me how your old forearms feel after that, they will be on fire. It all comes down to function, if you use the muscle the way it was designed to, it will respond. IMO

Agreed just like calfs

 

[The Survivor]

So does whacking off and alternating sides count??
Seriously I do wrist rollers using weights while elevated on a flat bench using bar on smith machine then do reverse curls using ez curl bar, then do same on cable preacher bar then do wrist curls both under and over hand using dumbells.

I believe anytime you grasp a bar, yr activating FA's, that muscle is dense and thick, like calves. I only do abt 6 sets or so several times a wk

- - - Updated - - -