Reverse Curl x Hammer curl
- Thread starter cgutcu
- Start date
My personal opinion is that for grip strength and forearm training, static holds at max weights is the best way to go. If you want to do a curl movement you may want to alternate the two weekly...I'm sure they each have their own slight advantage due to the different angles. I think both would be overkill. Good luck.
Who's stats are you asking for FatMan? Other than the OP asking for advice as to which curl to continue (he was currently doing 2), I don't see any recommendations to start a curling routine.
Also, is this a new prerequisitite of the forum??? To give advice regarding isolations you have to have a certain size or strength?
Also, is this a new prerequisitite of the forum??? To give advice regarding isolations you have to have a certain size or strength?
Well, I am doing deadlifts, chins, one-arm dunbell rows whit no straps, and still my forearms are not growing like chest and back, and this is not good for me.I have a decent chest and back, but poor arms and forearms, and I do isolations at the end of the workout, and sometimes, if the compounds takes all my energy, I dont do isolations, I just leave the gym.
Sounds like you've got it pretty well wrapped. Since your arms are your weak point, keep logs at least on them and compounds using them. Eventually you may see a trend that creates growth, but the problem with that is that the body adapts to just about everything eventually and you have to change to something else...so what was the shizzit is now the nizzit.
QuantumPositron
New Member
For the brachiordialis the hammer curls cause the greatest activity:
Link to abstract
As part of forearm training, a hammer curl or reverse curl is only one part of the picture. There are also the wrist flexors and the wrist extensors, as well as the supinator and pronator groups, in addition to others. When you train arms do you just do dips? Do you just do dumbell curls? No of course not. You do at least one lift for each muscle group: curls for biceps/brachialis, and some kind of extension or pressing lift for the triceps. So if you do foreams, does it make sense to only work the brachiordialis? No, it doesn't make sense. To get larger forearms you need to understand the forearm muscles and how to work them - and then do it.
For the wrist flexors, I have found static holds to work very well. Do a static wrist curl for 20-30 seconds, 2 - 3 times with 1 minute rest in between. This has always worked well for me. If you try this give it 2 - 3 weeks before deciding if it is any good for you.
I do not think the brachialias is likely to respond to multiple angle training. Multiple angle training seems to work best for muscles that have multiple heads, that articulate more then one joint, or that can articulate a joint in more then one plane (sagittal, transverse, coronal). The brachiordialis is not a prime mover in any lift. It is a pure syngergist working only to assist the brachialis in arm flexion when the wrist is in the neutral or pronated position.
Link to abstract
As part of forearm training, a hammer curl or reverse curl is only one part of the picture. There are also the wrist flexors and the wrist extensors, as well as the supinator and pronator groups, in addition to others. When you train arms do you just do dips? Do you just do dumbell curls? No of course not. You do at least one lift for each muscle group: curls for biceps/brachialis, and some kind of extension or pressing lift for the triceps. So if you do foreams, does it make sense to only work the brachiordialis? No, it doesn't make sense. To get larger forearms you need to understand the forearm muscles and how to work them - and then do it.
For the wrist flexors, I have found static holds to work very well. Do a static wrist curl for 20-30 seconds, 2 - 3 times with 1 minute rest in between. This has always worked well for me. If you try this give it 2 - 3 weeks before deciding if it is any good for you.
I do not think the brachialias is likely to respond to multiple angle training. Multiple angle training seems to work best for muscles that have multiple heads, that articulate more then one joint, or that can articulate a joint in more then one plane (sagittal, transverse, coronal). The brachiordialis is not a prime mover in any lift. It is a pure syngergist working only to assist the brachialis in arm flexion when the wrist is in the neutral or pronated position.
QuantumPositron, thank's very much.I already do wrist curls and reverse wrist curls too.I do for arms curls and triceps extensions.I dont do dips because when I work whit more than 88 lbs, the hope that i use to put the weigth on my waist start to dont work's.I will buy a dip belt in the future.
Yours post are very informative.
Yours post are very informative.
QuantumPositron
New Member
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I already do wrist curls and reverse wrist curls too.</div>
In that case, try doing your chins up with a towel: Put a towel over around the bar and use the towel as a handle. You could also try to increase the thickness of the bar when you are doing curls or chins. I've not tried this myself but it seems to come up a lot in forearm training articles/threads. Maybe someone else has tried thick bars or towels? I'd be interested in hearing how well it works.
In that case, try doing your chins up with a towel: Put a towel over around the bar and use the towel as a handle. You could also try to increase the thickness of the bar when you are doing curls or chins. I've not tried this myself but it seems to come up a lot in forearm training articles/threads. Maybe someone else has tried thick bars or towels? I'd be interested in hearing how well it works.