Need Some Help....

[livedevil]

Age: 18
Male
5'10"
155-160lbs

alright so ive been workin out at the gym for about a month now and i gotta admit you really feel the difference and see it too, body wise i mean, it's way better than working out at home in my opinion....anyway, i guess im on the tall side...is my weight in the range where it's supposed to be for my height? well here are some things that i need some advice on...i think im shape, im not buff or anything, but i would say im toned up...here are some things i am working on ...chest, biceps, back, and thighs...i got the chest and biceps covered pretty well, they're not that hard...when you're as slim as i am, it's not too long before you notice some muscle starting to build....after how long at the gym doing free weights and some benching should you really notice changes in body mass?...also one last question...what's the best/ most efficient way of adding mass to forearms and wrists...i hate the fact that i have really long arms but my arms are kind of on the skinny side and also my wrists...my wrists are pretty much bony.....any help on that would be really appreciated..thanks guys

 

[matt182]

Your body after about 2weeks will start growing, the period before this experiences neural gains, strength etc.

To make your forearm bigger try working on your brachiradialis which is the biggest on your forearm. To do this, using the biceps curl technique, but instead point your hands inwards instead of upwards. Theres not to much you can do about your wrist as its pretty much tendon but try doing wrist extensions with light weights, even wear a watch or braclet to kind of "hide it"

 

[Starcraftmazter]

I do 3 things for forearms.
- Reverse Curls (what matt described)
- Wrist Curls
Put your wrist on the end of a bench or lounge or something, holding a dumbbell, move your wrist up and down slowly.
- Squeeze those squeezy things.

They all work pretty well, though the reverse curls put the most strain on your forearms I would say. Love reverse curls, by the end my wrists are hanging down, because I can't keep 'em straight with the rest of my arm hehe. So it also improves tension and grip. Very good exercise.