Forearms giving up early?

[groovy]

Hi all, When ever i do the cable rows (back), or biceps exercises, pull ups with barbells and so on, it seems like my forearms give before the actual muscle.

Also my grip strength is weak when performing deadlifts over 80kgs, the bar keeps slipping. While for these im doing some grip strength exercises though.

I think im performing the exercise correctly :pray: :pray:

Is it because my forearms are weak and need to trained?

Or is it because of lactic acid somehow builds up more on forearms?

Any suggestions. Thanks.

[deeepsouth_nz]

The spaces between the tendon sheaths and muscles is comparatively small in the foream compared to other muscles (hence alot of overuse related carpal tunnel injuries etc)....so when they engorge with blood they get tight and restricted and often quite uncomfortable quickly. Can they be trained - YES. Look at the forearms of climbers, bloody massive and they dont conk out on them halfway through a climb.

[Matrix]

Can try wrist curls and reverse curls, plate winds(winding up a plate with a rope and small bar) plate grips, chins, farmers walks.

In general strongman training is great for improving grip strength.

Grip strength is also goal specific, to Powerlifters and stronman competitors it is vitally important, to bodybuilders less so as they can use straps as there grip fails(on back and trap exercises).

Prioritizing your goals should decide how much you need to work on grip strength.

[orange]

Straps are a good option. They help you keep control of the bar to hit the target muscle without worrying about losing your grip.

Are you using a one palm facing forward and one palm facing backward grip for deadlift?

[groovy]

Straps are a good option. They help you keep control of the bar to hit the target muscle without worrying about losing your grip.

Are you using a one palm facing forward and one palm facing backward grip for deadlift?

I always try to keep the both palms over the barbell. But when it gets too tired or slipping i try the alternative hands.

not really keen on straps yet, as im still a beginner and want to use the straps when i into more heavy weights.

Ya i was also reading other posts regarding the forearms, but some people have mentioned that, training them separately is like "overtraining" the forearms. Umm. little confused. :think: :think:

I do try and go heavy as i can generally.

[musclenz]

Hook a few forearm exercises onto your bicep routine to specifically target the forearms & increase strength & endurance - hammer curls in front of the body, reverse barbell curls, all sorts of wrist curls & DB wrist flippers.

[vegas_warrior_nz]

Im a small guy and im deadlifting 120kg now and i use an overhand and underhand grip and alternate. I would not be able to hold on otherwise.

[AlBundy]

Bah nothing but holding onto weights makes you better at holding onto weights, straps are stupid unless you are already a beast trying to build the biggest possible back for the purpose of bodybuilding. Basically you have to tough it out, just believe me when I say that your arms will adapt. It might be quickly, it might be slowly but if you are consistent and by consistent I mean at least 3 solid months or longer spent sweating in the gym then I'm sure you will see improvements.

Hell when I started my forearms gave out real fast I still remember the aching pumps and trouble clenching my hand into a fist, but it seems the body does adapt as was mentioned above about climbers forearms, if I had to attribute the best exercise for getting your forearms use to holding things I'd say pullups.

[rodger]

tried using some chalk? try not to revert to straps as then ur grip will never be strong. Def move to alternating grip on deadlift it stops the bar twisting out of ur grip.

[groovy]

tried using some chalk? try not to revert to straps as then ur grip will never be strong. Def move to alternating grip on deadlift it stops the bar twisting out of ur grip.

Thanks guys. I guess ill just keep lifting heavy weights. I tried chalk ones, when my hands got really sweaty and couldnt hold onto the bar at all, it was good.

Just gotto harden the F**K up... :x :x

[SamWelly]

Bah nothing but holding onto weights makes you better at holding onto weights, straps are stupid unless you are already a beast trying to build the biggest possible back for the purpose of bodybuilding. Basically you have to tough it out, just believe me when I say that your arms will adapt. It might be quickly, it might be slowly but if you are consistent and by consistent I mean at least 3 solid months or longer spent sweating in the gym then I'm sure you will see improvements.

Hell when I started my forearms gave out real fast I still remember the aching pumps and trouble clenching my hand into a fist, but it seems the body does adapt as was mentioned above about climbers forearms, if I had to attribute the best exercise for getting your forearms use to holding things I'd say pullups.

Finally some decent advise. Straps are not the best things in the world, I've lost pretty much all my wrist strength from over using them for the past 6 months. Back to basics I guess :doh:

[groovy]

Thanks guys, will go hard as i can. Also as I workout in mornings at about 6.15 to 7.15am. (also take a protein shake in the night before bed and eat OK). Also been training for about 4 months or so regularly.

I was thinking about taking RPM preworkout caps (good reviews and cheap Not trying to make this another pre-workout post at all :pfft: :pfft:

What do you guys suggest? will taking pre-workout supplements 4months in to the gym hinder my progress?

Or do i wait longer and try it later on?

Cheers.

[JAFA]

Also check out captains of crush grippers, and monster mash grippers, they are super tough, come in a variety of different weights. If you ever end up being able to close the number 4 COC gripper you will never need to worry about your forearm/grip strength again.

[Mr_Krabs]

If your forearms are getting sore on the cable row and biceps exercises try not to sqeeze/crush the bar too hard, also make sure on your curls that your wrists arent curling aswell this will tax forearms real fast.

[rose]

Train your grip. I found these kinda useful:

One

Two

You don't have to buy anything. Just finish a weight session with a few sets of standing in one spot gripping some heavy dumbbells as hard as you can for 60 seconds. Squeeze the bar as hard as you fucken can. Guaranteed success (and fucked arms, so do it last :pfft: )

:grin:

[Daniil]

Or, to remove the load from your spine, you can just hang (like when you do Pull-Ups, but without doing them).

[trainharder]

straps do have a purpose

if im training back and going heavy ie over 220kgs deads i use straps

or on very heavy tbar rows

its not my wrists that are weak its the grip on the bar finger wise.

i want to feel the exersize where im targeting it and not worry because im loosing grip on the bar so loose focus.

sure some guys will say go lighter but why????? thats not going to target the area im supposed to be working the way i want to.

but theres no reason straps should be used with lighter weights.

[TGD]

straps do have a purpose

if im training back and going heavy ie over 220kgs deads i use straps

or on very heavy tbar rows

its not my wrists that are weak its the grip on the bar finger wise.

i want to feel the exersize where im targeting it and not worry because im loosing grip on the bar so loose focus.

sure some guys will say go lighter but why????? thats not going to target the area im supposed to be working the way i want to.

but theres no reason straps should be used with lighter weights.

I completely agree with this.

[Laver]

Chalk and hook grip if required, end of discussion.

[trainharder]

Chalk and hook grip if required, end of discussion.

end of discussion for you i think people have a choice of using straps if they want

like i said for me if im training back and need straps because my fingers wont take the extra weight i will

if you are able to hold 220kgs and above in a hook grip then good for you

what about shrugs on olympic bar after 5 plates a side i need straps

if i was to limit the weight to what my fingers can handle then i wont get benefit to the bodypart im working

so i think everyone has a choice if they want to use them or not

if your trying to get better wrist forearms or grip strength exersize them accordingly

[trainharder]

Chalk and hook grip if required, end of discussion.

i also think it depends on what ones goals are

if your power lifting then possibly no straps im not a power lifter so i wouldnt know

but for bodybuilding working specific parts then i find straps a neccessity on heavier weights for some bodyparts.

[agent86]

My best bodypart is back and I use straps always. I want to concentrate on lifting heavy weights not on improving wrist strength. This could be useful if I was playing tennis or squash. If you want to increase wrist strength then there are lots of specific exercises for this.

The other reason would be if you were a weightlifter or powerlifter as they are not allowed to use straps for their lifts.

Ignore straps and get a strong grip but forever have a narrow back,your choice.End of story?

[1day]

:-s man, on my back workouts, my straps dont leave my wrists, and my forearms dont lack anymore than any other part of me does :roll: but also in saying that, my back is prob my best bodypart too :shifty:

[ozmista]

Also i suggest hanging from a bar that will increase the blood pressure to the forearms.

...OZMISTA OUT...

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[chickenman]

heres something i bought a year or so ago it has sat in my drawer most of that time untill i read this thread and i have been using it lately...it is great for working out forearms and wrists...

check them out they are well worth it....

i brought ine from avanti plus bike shop but ive seen them in rebel sport also

http://www.powerballs.com/?gclid=CMXTsM ... agodlWxx5Q

has anyone else tried these????