That arm is my goal. You may have different preferences but that is what i prefer. I want my forearms bigger than my biceps. According to the gym clerks, focusing on forearms itself doesn't work. They say it has to be all but i don't want my biceps to grow any bigger because i'm fine of the way it is now otherwise it is impossible but is it? What about that guy in the pic how does he do it? And don't even try the fap joke. It's really predictable someone will say that.
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By the way i'm not trying to look like popeye here. I'm not even a fan of him. However i'm a fan of forarms. I just think it is good looking.
I guess you just have to do a lot of forearm-specific work and there are exercises for that (google Athlean-X perfect forearm workout, guy gives really good info in general, I feel).
One exercise I feel is really good for forearms, is a weighted walk:
Basically grab a heavy weight in each hand, put your shoulders back and walk with them. You can put them down and re-adjust, before going again, because I have heard that just pulling with your fingers like that, causes elbow pain, not something you want. Plus it also builds grip strength and should help you with your other lifts too, but if nothing else, definitely give your forearms a nice pump and help develop them.
The thing is, you naturally kind of work them anyway e. g. when you're holding something heavy or gripping onto something, they're being worked and I do think they're muscles that can be worked often and when you work out in general, they're being worked too, like if you're benching, you're still using the forearms to help control the bar.
If you want them to be more veiny, you'd have to lose body fat and that can only really be obtained through nutrition and when you have less body fat, you'll see the muscles more and they can actually look bigger, due to being more shaped out- removing body hair from the area will also bring out definition and help you see them more too, if you've got a lot of hair on your arms.
Just lots and lots of forearm and grip training as I see it. I think your goto to add the majority of the bulk would be wrist flexion against resistance, although I wouldn't neglect extension either as well as things like farmer's carry and towel hangs.
Maybe also check out the forearm training of elite arm wrestlers. They usually have some serious forearms:
Generally, I think you need a whole lot of volume for the forearms to respond. They're muscles designed to handle a great deal of load, and it's usually people used to doing manual labor all day long like construction workers that seem to have the most forearm muscles (without necessarily getting as much in bis, tris, delts).
Well I’m no bodybuilder but it seems silly to say that you get big forearms by working on other parts of your body. I think your gym people are just not grasping what you are wanting to do. But don’t fckin listen to me cuz I’ve never tried to do body building or even have a remote interest in it
I have a bartender friend with pretty jacked forearms who performs a twisting motion like this all the time. He actually suspends a heavy weight all the way from the second floor down to the first and twists the bar to pull it back up.
2) Probably not going to happen. Your upper arm is naturally bigger, so other than just 24/7 wrist curls you will work out your upper arm as well
3) Big forearms are mostly related to grip strength, most of the guys I know with massive forearms like that are older guys that spent decades doing hard manual labour.
First it depends on your genetics. If you have a long forearm tendon, you’ll never look like that guy, ever! He has a short tendon, and his forarms start close to his wrist. Exercises that help grow forarms? Levering with a sledge hammer, wrist curls.. Look to see what arm wrestlers do, that have huge forarms.
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