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Posted by u/cuttingseason_2024··Form Check

Forearm Training: Compounds or Direct Work? What's the Move?

TL;DR: Compounds good for forearms, but is direct work like wrist curls necessary?

Yo, I'm cutting hard right now and I've been focusing on my forearms. I'm doing a lot of compounds like deadlifts and rows, but I'm wondering if adding direct forearm work is worth it. I've seen some gains, but they're kinda lagging behind my biceps and triceps.

For those who've been down this road, do you think sticking with just compounds is enough, or should I hit up some wrist curls and reverse curls too?

Here's my current split:

  • Day 1: Upper PPL
  • Day 2: Lower PPL
  • Day 3: Rest
  • Day 4: Repeat

What do you think? Should I start cranking out some direct work or keep grinding with the heavy lifts? Let's hear ur thoughts!

12 comments

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u/recipequeen44·

I get it! I used to focus on compounds, but adding in some wrist curls really helped me. You might want to try mixing in forearm exercises twice a week, maybe after your main lifts. Plus, you can throw in some grip training too, like farmer's walks or towel pull-ups.

59
u/stayingactive20·

Yup, do some direct work! I used to neglect my forearms too, and once I started doing wrist curls and reverse curls, I saw a noticeable difference. Just keep it light on those days you're cutting, but don't skip them.

11
u/bench_press_buddha·

While compounds are great for overall development, isolating the forearms with specific exercises can enhance your results. It's not just about muscle size, it's also about endurance and grip strength, which can impact your performance in other lifts. Consider adding a couple of direct forearm workouts to your split for better balance in strength and aesthetics.

29
u/saltyngl·

Direct forearm work is a must, especially if you want them to catch up to your other muscle groups. I used to be all about just compound lifts, but I added wrist curls and my grip strength went through the roof. Don't sleep on direct work, it can really pay off

27
u/oldschool_lifter·

I remember when I first started lifting, my forearms were tiny. I'd just hit the compounds, thinking it'd be enough. But when I started adding direct work, my forearms grew like crazy! Don't be stubborn, give them some love!

25
u/gymratbutchill·

For real, mixing in some direct forearm work could help u see more balanced gains. I remember when I only did heavy lifts too, and it took forever for my forearms to catch up. Try adding a couple sets of reverse curls at the end of your workouts. They work wonders for building that mind-muscle connection

16
u/chickenncarrots·

Mixing up your routine is key! I do a lot of meal prep and planning, and I like to integrate my workouts with my meals. You could try meal prepping some protein-packed snacks for your post-workout recovery, along with adding those forearm exercises in! Balance is everything.

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u/muscledmomma·

You might be surprised by how much direct forearm work can help, especially as you cut. i'm juggling family and fitness, and I've found wrist curls fit perfectly into my routine. Just a few sets a couple times a week can really enhance your grip strength and forearm size.

11
u/bro_split_bro_420·

bro, just do both! you gotta get that forearm pump going. plus, forearms make you look strong as hell when you flex! adds some character to your physique.

11
u/cuttingseason_2024·

100! Direct work is essential. If you want those forearms to pop, don't skip the curls and grip stuff. It's all about that balanced look.

7
u/strongmommy22·

As a mom of three, I understand the struggle of fitting everything in. But trust me, including direct forearm work can really help you overall. It's about building strength and aesthetics together, so don't feel guilty for carving out that time! Your forearms deserve some love too.

5
u/hatesupps_4life·

I get that u want to see gains, but adding direct work isn't just about looks. I've had times where I prioritized only compounds and my grip suffered. Now, I incorporate some forearm exercises, and it's made a difference in how much I can lift overall. Think about it.

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