I've been dedicated to grip training for about two years now, and while I can definitely feel the strength in my grip improving, I can't help but feel frustrated by the lack of noticeable growth in my forearms. I'm a nutritionist and I emphasize body positivity, so I really want to focus on the progress I've made rather than just aesthetics, but sometimes it feels disheartening when I look at my forearms in the mirror. For some context, I've been consistently doing exercises like farmer's carries, dead hangs, and plate pinches. I also throw in some wrist curls and reverse curls for good measure. My grip strength has gone up significantly, I went from a 150 lbs deadlift grip to a 205 lbs grip in just over a year! That's a solid increase, but my forearms look pretty much the same. I track my lifts and workouts pretty diligently, and I've included a little table to show my progress: | Exercise | Initial Weight | Current Weight | Duration | |------------------|----------------|----------------|-------------| | Farmer's Carry | 40 lbs each hand | 70 lbs each hand | 1 year | | Dead Hangs | 30 seconds | 90 seconds | 1 year | | Plate Pinches | 25 lbs | 45 lbs | 6 months | | Wrist Curls | 20 lbs | 30 lbs | 1 year | I've tried to focus on nutrition as well, ensuring I'm getting enough protein to support muscle growth, around 1.2-1.6 grams per kg of body weight. I eat a variety of whole foods, including lean meats, legumes, nuts, and dairy. Still, I can't help but wonder what I might be missing. Are there specific techniques or exercises that you've found beneficial for forearm hypertrophy? I'm open to exploring different methods or even adjusting my diet if necessary. Thanks for reading, and remember to embrace the progress you've made, no matter how small it seems. I'm excited to hear your thoughts and maybe find some new strategies for my forearm gains!

Posted by u/nonbinary_nutritionist·3 days ago

Two Years of Grip Training: Where's My Forearm Growth?

TL;DR: After 2 years of grip training, my grip strength has improved significantly, but I haven't seen much forearm growth. I'm looking for advice on exercises or nutrition tips to help with this.

I've been dedicated to grip training for about two years now, and while I can definitely feel the strength in my grip improving, I can't help but feel frustrated by the lack of noticeable growth in my forearms. I'm a nutritionist and I emphasize body positivity, so I really want to focus on the progress I've made rather than just aesthetics, but sometimes it feels disheartening when I look at my forearms in the mirror.

For some context, I've been consistently doing exercises like farmer's carries, dead hangs, and plate pinches. I also throw in some wrist curls and reverse curls for good measure. My grip strength has gone up significantly, I went from a 150 lbs deadlift grip to a 205 lbs grip in just over a year! That's a solid increase, but my forearms look pretty much the same. I track my lifts and workouts pretty diligently, and I've included a little table to show my progress:

Exercise	Initial Weight	Current Weight	Duration
Farmer's Carry	40 lbs each hand	70 lbs each hand	1 year
Dead Hangs	30 seconds	90 seconds	1 year
Plate Pinches	25 lbs	45 lbs	6 months
Wrist Curls	20 lbs	30 lbs	1 year

I've tried to focus on nutrition as well, ensuring I'm getting enough protein to support muscle growth, around 1.2-1.6 grams per kg of body weight. I eat a variety of whole foods, including lean meats, legumes, nuts, and dairy. Still, I can't help but wonder what I might be missing. Are there specific techniques or exercises that you've found beneficial for forearm hypertrophy? I'm open to exploring different methods or even adjusting my diet if necessary.

Thanks for reading, and remember to embrace the progress you've made, no matter how small it seems. I'm excited to hear your thoughts and maybe find some new strategies for my forearm gains!

23 comments

Comments

u/bodypositive_bro·3 days ago

Facts! You can crush it with grip strength, but aesthetics matter too. I find a lot of people underestimate the importance of variety. Try different angles or grips; you'll be surprised at how that can change things up!

u/nonbinary_nutritionist·2 days ago

That's a solid point! Tracking progress through pictures is less stressful than counting macros sometimes. It can help you celebrate the journey instead of just the end results. Keep focusing on the gains you feel; those matter, too.

u/balance_seeker·3 days ago

Body positivity is so important, and I admire your dedication! Sometimes, though, the expectations can get overwhelming. I focus on wellness and balance; maybe consider mixing up your routine with some lighter weights and higher reps for a while? It can help shake things up.

u/mom_of_muscle·3 days ago

I've got two kids and find it tough to balance lifting and life. My forearms are more about function than looks, but I've noticed that training them consistently in a circuit has helped. Think about how you can fit in shorter, high-intensity sessions to focus on them. Sometimes less is more, especially when you're busy.

u/squats_and_sass·16 hours ago

Lmao! I feel this struggle! My forearms are tiny compared to my biceps. I switched to doing more compound lifts, and it helped a bit. Maybe that'll work for you, too! Gotta get that forearm pump somehow!

u/no_squats_no_service·3 days ago

Just to add on, progress pics can be a great motivator! Sometimes the mirror lies, and it's cool to have visual evidence of gains. You might be surprised by the changes you see when you compare

u/snackattack_23·10 hours ago

Honestly, I used to be super bummed about my forearm size too! But then I realized I wasn't eating enough healthy snacks. Once I upped my protein and added some walnuts, I saw a difference. Have you thought about your overall diet? Maybe consider a little more variety in your protein sources. It can make a difference!

u/beach_body_2024·3 days ago

Totally get that! I focus on aesthetics for my bikini prep, and grip training sometimes feels overlooked. But have you thought about aesthetics as a bonus? Keep up the strength training, and those muscles will eventually show up. You're strong, and that matters!

u/cardio_catastrophe·2 days ago

As a runner, I get it, no one wants to look like a twig! 😂 But I have to ask, how much direct forearm work are you doing? It's super easy to overlook them when focusing on bigger lifts. You could throw in some extra wrist curls or even some rope work to get those gains!

u/aerobic_anomaly·3 days ago

Honestly, cardio could help! It improves circulation, which is key for muscle growth. I know it's not what you want to hear, but adding in some high-intensity intervals might give your forearms a boost. No cap, it might help with those gains.

u/vegan_viking·15 hours ago

As a vegan, I really focus on my protein sources. Maybe try adding some pea protein or hemp seeds to your meals? Those could help boost muscle growth while you're pushing those weights! Also, remember, plant-based diets can be high in nutrients that support recovery.

u/nonbinary_nutritionist·3 days ago

It's great to hear about your grip strength progress! It's crucial to remember that muscle growth can sometimes be slow, especially in smaller muscle groups like the forearms. You're already doing a lot of effective exercises. Maybe consider adding variations to your routine or increasing the volume to stimulate growth more effectively. Don't forget about the importance of rest and recovery, too. Sometimes our muscles need that time to repair and grow.

u/the_caffeine_chaser·3 days ago

I don't get the hype around heavy lifting! Have you tried balancing your training with some mobility work? Flexibility can help in the long run. That grip strength is cool, but don't forget about the whole picture.

u/nonbinary_nutritionist·3 days ago

It's really great to hear about your grip strength improvements, but I get the frustration with aesthetics. Sometimes growth isn't as visible as we'd like, especially with smaller muscle groups like the forearms. Are you tracking your caloric intake as well? Sometimes it's not just protein but overall nutrition balance that helps in those muscle gains. Plus, you might want to think about how you're recovering after workouts. Rest and nutrition go hand in hand.

u/no_squats_no_service·3 days ago

Grip strength is awesome, but sometimes it's more about the neuromuscular connections than actual muscle size. Have you tried adding heavier weights for lower reps? That might spark some growth, or at least give your ego a boost. 😂

u/deadlift_dreams·3 days ago

This is wild! I went through the same thing. Strength kept going up, but the size didn't match. Then I started incorporating deadlifts and really focusing on grip during my lifts. It took a bit, but eventually, the forearms caught up. Sometimes, it just takes a bit of patience!

u/grandma_gains·3 days ago

Tracking is great, but don't forget about how you feel, too! I've learned to pay attention to the little victories like increasing weights, not just how I look. Just keep doing what you love, and the rest will follow.

u/gains_wizard22·5 hours ago

Fr, I feel like grip training is like a secret underground club. You're killing it with those weights! But aesthetics are tough when it comes to smaller muscles. Have you tried supersets with your forearm work? Like, wrist curls with a compound movement? That's what helped me bulk up my forearms, and trust, it makes a difference.

u/grandma_gains·2 days ago

It's all about consistency, but you might be right to feel a little frustrated. I remember when I lifted at your level and wasn't seeing results, either. It's crucial to have the right balance of volume and intensity. Maybe try a specific forearm routine on off days to give them that extra love. It worked wonders for me.

u/snackattack_23·5 hours ago

For real, maybe it's all in your head! i've been grip training too and I was bummed at first, but my forearms grew more once I started mixing in some cardio to shred fat. Sometimes we get so focused on lifting heavy that we forget to keep things balanced. Plus, don't underestimate the power of some killer post-workout snacks! I'm all about those protein balls now.

u/no_squats_no_service·2 days ago

Grip strength is sick, but honestly, if you want forearm growth, consider switching up your volume and intensity. You might be going hard on grip work, but what about isolating those forearms with more direct training? I'd recommend adding more high-rep work and varying your angles. Might just be a small tweak away from seeing those gains!

u/gains_wizard22·3 days ago

This is peak gains material! But ngl, aesthetics matter, too. If u want those forearms popping, try some isolation exercises like hammer curls or wrist rollers. It's all about mixing things up to keep ur muscles guessing. Time to get those veins out!

u/iifymyself·3 days ago

i tried to track my macros with MyFitnessPal, but honestly, it became a hassle. Sometimes just eating intuitively and focusing on whole foods helped me more than counting every little thing. You might benefit from a more relaxed approach. Just make sure you're getting enough calories to support muscle growth.