Upper Arms work out question

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punk

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"edited" FOREARMS work out question

I was doing some work out with a barbell behind my back (you know the one exercise to work out your Forearms)

and since I sort of realized that doing that sort of work out I was able to increase the wieght I put in it as oppose to do it the arms in my kneex and my hand holding the barbell.

But I was wondering if it was ok for me to do this work out every 2 days?

exemple : I do it monday then the other day off then I do it again...etc??? or is it to much??????
 
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punk said:
I was doing some work out with a barbell behind my back (you know the one exercise to work out you upper arms)

and since I sort of realized that doing that sort of work out I was able to increase the wieght I put in it as oppose to do it the arms in my kneex and my hand holding the barbell.
QUOTE]

Im really not sure what exercise your talking about.

Are you only doing this one exercise and nothing else. Perhaps you could go to www.exrx.net and go to the weight traing page and find out the name of this exercise. You will also find some helpful stuff here.
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Thanks manofkent for the link!

Ohhh my I was not talking about the upper arm but actully about the Forearms:rolleyes:

Wrist Curls Behind The Back: These are performed by holding a barbell behind your back with your palms facing backward. It helps to have the bar on a rack to start or to have a training partner place the bar in your hands. The heavy bar will naturally hang down and your wrists will be in a relaxed position.

Use your forearm muscles to power the weight up by bending your wrists. You can use a lot more weight on this exercise than you think you can. Go heavy -- don't worry about getting a full range of motion. Perform one set of eight reps, rest 30 seconds, then increase the weight 10% and perform as many reps as you can
 
I think that if you do the kind of workout where you work your whole back in the same day then you'll prob work them enough already. If you want more then try it. You soon find out if its too much for your body cos you'll struggle with your grip next time you work your back.
Personaly I dont bother but there is no reason why you cant try.

However a better exercise is to sit down as if you were going to do a single bicep curl, with your thighs paralell to the floor - Rest your forearm on your leg with your wrist over hanging your knee - palm facing up with dumbell in hand - bring your wrist down to its most open angle and raise up to the highest point. You'll have better range of movment like this.

You can also turn your hand over and work the tops of you forearm.
Anyone would advise you to work both sides so you dont get a muscle imballence. Note - you'll need a lighter weight working the tops of your forearm.
 
manofkent said:
However a better exercise is to sit down as if you were going to do a single bicep curl, with your thighs paralell to the floor - Rest your forearm on your leg with your wrist over hanging your knee - palm facing up with dumbell in hand - bring your wrist down to its most open angle and raise up to the highest point. You'll have better range of movment like this.

You can also turn your hand over and work the tops of you forearm.
Anyone would advise you to work both sides so you dont get a muscle imballence. Note - you'll need a lighter weight working the tops of your forearm.
Click to expand...

I did that one for almost a year and it gave me great result but I was sort of stuck with the same weight and got somehow bored with it.

Someone showed me the one you do with hand on your back and was able to put more weight w/o having any probleme and it really burn and makes it a new way to work the forarms.

However I am wondering if the one in the back gaves you the full work out as the one where you seat and do both side of your forarm?
 
punk said:
Someone showed me the one you do with hand on your back and was able to put more weight w/o having any probleme and it really burn and makes it a new way to work the forarms.
Click to expand...

The only reason you can put more weight on is because its an easyer exercise. Your wrists are not going out past the weak point.

As evo said. compound would be better.
 
I will incorporate those 2 in my forearms workout!

However the deadlifts wont do it for me and I have no clue on what the farmers walks workout is!

How many days a week (7 days) should I work out my forearms????
 
Firstly I think its a bad Idea to have weekly plans. each muscle needs 3days rest, but that dont mwan you should go to the gym once every 3days. This is why you need a good flexable program.

The 7day week programs are very easy to mess up due to ingury and out of gym appointments that can throw you off track.

Try doing 3 diff workouts so that you can go to the gym every 2 days and work diffrent muscle to the last and next workout.

Do you forearm exersises on the workout furthest away from your next back/pulling workout. If your fore arms ache during your back/pulling workout you'll be under training your back and suffer from muscle imballence.
 
punk said:
biceps-exercises-drag-curls.gif
Click to expand...

His arms look so weird...like...nasty, kinda.
 
manofkent said:
Firstly I think its a bad Idea to have weekly plans. each muscle needs 3days rest, but that dont mwan you should go to the gym once every 3days. This is why you need a good flexable program.

The 7day week programs are very easy to mess up due to ingury and out of gym appointments that can throw you off track.

Try doing 3 diff workouts so that you can go to the gym every 2 days and work diffrent muscle to the last and next workout.

Do you forearm exersises on the workout furthest away from your next back/pulling workout. If your fore arms ache during your back/pulling workout you'll be under training your back and suffer from muscle imballence.
Click to expand...

My program is not really a 7 days work out,

I do my arm and foreams + cardio on monday

Tuesday shoulder, chest and back

Wednesday cardio

Thursday same as monday but no cardio

Friday same as tuesday + cardio (sometime the cardio goes on saturday)

and on Saturday I do a little mix of the week if I feel on doing it! (this day help me to work out stuff I had no time on working out during the week/ if I miss one day)

Sunday nothing

I trow some abs work out and push up in the morning (before washing my face and etc) for 5 to 6 days

The way my workout works is exemple : Monday I know I will be working out my arms and forearms but I dont know until the day comes the work out I will be using.

Cardio is the only one that stays the same .
 
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