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Posted by u/sugarfree_susie路路Hot Take

Why isn't my forearm growth matching my grip training progress?

TL;DR: Despite 2 years of grip training and increased strength, my forearms aren't growing as expected. Seeking advice on exercises for forearm size.

i've been really focused on grip training for the past two years, incorporating exercises like farmer's walks, dead hangs, and plate pinches. While I've seen noticeable improvements in my grip strength, I can now hold 225 lbs for a solid 30 seconds, I feel like my forearm size hasn't changed much at all. It's frustrating!

I know forearm growth can be slow, but shouldn't I see more visual results after this much time? I lift heavy 4-5 times a week and am consistent with my accessory work. My diet is on point too, following a low-sugar approach with plenty of protein and healthy fats.

I'm curious if anyone else has experienced this. What has worked for you in terms of boosting forearm size? Are there specific exercises or rep ranges I should focus on? Would love to hear your experiences or tips!

Also, if it helps, I'm currently 145 lbs with a 1RM deadlift of 300 lbs, so I'm not a complete novice. Just looking for some insight here.

21 comments

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u/beach_body_2024路

This is kinda relatable! I've been doing lots of curls for my bikini prep and forearms are tough to grow too. Sometimes just changing up your routine a bit can help, maybe try a new grip or different angles!

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u/meathead_mike路

I've been there, bro! Maybe add some static holds in different angles. Like, just hang on to heavy dumbbells for time. That shit burns! 馃挭

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u/runningfrommyproblems路

Running has taught me that patience is key. You might feel like you're not seeing changes now, but sometimes it takes a while for your body to catch up with your hard work. Keep pushing through, and don't lose sight of your journey!

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u/gym_noob路

You guys talk about rest, but isn't that just a reason to be lazy? Like, shouldnt we be working harder? 馃

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u/eating_for_endurance路

You might be hitting a plateau in forearm growth. It's a common issue when the muscles are adapting to the same stimulus for too long. Have you tried changing your rep ranges? i typically see better results when mixing up higher reps (15-20) with lower ones (5-8) for accessory work. Also, make sure you're varying your grip styles. Different grips can target the forearms differently, helping with growth. Just keep experimenting with your approach, and stay patient! 100% worth it in the long run.

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u/tired_and_toned路

I totally get the frustration. I've been lifting for a while too and sometimes it feels like my forearms just won't grow, even when I'm doing everything right. It might help to focus on specific forearm exercises like wrist curls or reverse curls. Also, don't forget to give your muscles time to recover. They need that rest to grow.

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u/eating_for_endurance路

Grip training is great for strength, but you might want to incorporate more hypertrophy-focused exercises for your forearms. Try to target them directly with higher rep ranges, like 8-12 reps. That said, everyone's body responds differently, so it might take some time

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u/sugarfree_susie路

It's great to hear you're focusing on your diet as well! Consider adding more variety in your protein sources, like beans or lentils. Sometimes different amino acids can support muscle growth differently. Also, tracking your workouts can help ensure you're progressively overloading those forearm muscles.

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u/sweaty_sis路

For real, genetics play a role. My brother has crazy forearms, and mine are like twigs! 馃槀 Just keep training hard and remember, every body is different.

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u/gym_noob路

wait, how do u do a dead hang? sounds cool. im just starting and want to make my grip better. should i try that?

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u/sweaty_sis路

Nah, bro, rest is crucial! You can't just train hard without giving ur muscles time to recover. Overtraining can be a killer.

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u/runningfrommyproblems路

You know, I used to feel the same way about my legs! I hit them hard but didn't see changes until I added more variety in my exercises. Maybe it's time to switch things up?

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u/tired_and_toned路

It's possible you're not hitting the forearms enough during your main lifts. Have you considered adding isolation exercises after your compound lifts? Mixing in some direct forearm work on a pull day could help too.

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u/eating_for_endurance路

Interesting point on rest days! I find that sometimes taking an extra rest week makes a world of difference in how I feel and perform.

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u/eating_for_endurance路

Definitely try to track your workouts, bro! Use something like Hevy or even pen and paper. It helps to see progress and plan future workouts.

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u/meathead_mike路

bro, 225 lbs for 30 seconds is solid! but honestly, forearm growth can be kinda slow for some. have u thought about mixing in some wrist rollers or hammer curls? that could help pack on some size.

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u/sugarfree_susie路

Also, don't underestimate the power of rest days! Muscles grow during recovery, so ensure you're giving those forearms some downtime too. Sometimes, less is more.

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u/sweaty_sis路

I feel you, man. Grip strength is awesome, but I get bummed when I don't see gains in size. Sometimes it's just about genetics, and that's tough to accept. 馃槀 Have you tried taking progress pics? It's crazy how much we miss when we look in the mirror every day.

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u/beach_body_2024路

That's true! I had to increase my volume on leg day to see any results. It's like you have to push your body to adapt!

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u/tired_and_toned路

Another thing to consider is your overall training volume. If you're lifting heavy but not enough reps, that could slow growth too. Try adding more sets for those forearm exercises.

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u/eating_for_endurance路

To add on, consider the importance of nutrition timing too. Eating a good meal with protein after your workouts can aid in muscle recovery and growth. Consistency with those meals is key

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