Id've just started doing wrist curls, i see it working, but know my forearms are sore i stopped doing them today and also yesterday. hopefully some rest can help.
Any advice is good. thanks
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keep in mind nearly every lift you do works your forearms
so stop doing them?
quote:keep in mind nearly every lift you do works your forearms
Just because your forearms are involved in the lift doesn't mean they are "worked" by that particular lift. Also, with that mindset, why do leg curls or leg extensions? Those muscles are used in parallel squat, lunges, deadlift, cleans, etc.
Sook, what you want to do is "large muscle group" exercises like bench, clean, etc that work the forearms and then target the forearms as well. And do so for all of the different muscle groups.
I'm not an expert, but you use your forearms on every exercise, not just upper body ones. So say you work out 5 or 6 days a week..you are using your forearms 5 or 6 days a week. You don't need to stop, but you should make sure you don't go overboard. 2-3 sets should be fine.
Wrist curls won't do much for performance. But they won't hurt either. Just don't spend much time on them. 90% of training should be on compound, multi-joint movements.
so what are some of the best forearm exercises that help with performance?
A good exercise for your forearms/grip is a "Plate pinch"
Take a 45 pound plate (or lighter according to your strength) in each hand and simply hold it by pinching the sides of the plate with your fingers for as long as you can. Do timed sets until you just cannot hold on any longer. I would recommend doing 3 sets of this once, maybe twice a week.
Working on your grip will translate to more overall strength. Stronger grip=lifting heavier weights=building more strength.
Take a 45 pound plate (or lighter according to your strength) in each hand and simply hold it by pinching the sides of the plate with your fingers for as long as you can. Do timed sets until you just cannot hold on any longer. I would recommend doing 3 sets of this once, maybe twice a week.
Working on your grip will translate to more overall strength. Stronger grip=lifting heavier weights=building more strength.
Also, I totally agree with Mr. Doyle when he says that 90% of training should be on multi-joint movements. You get a lot of forearm and grip work from just performing your other lifts. I just like to work a couple sets of this plate pinch exercise in on a leg day.
Listen to Mr. Doyle, he knows the best of all!
As for soreness, take it easy in season, any huge amount of weight can aggrivate anything. KNOW YOUR LIMITS!
AS A PLAYER! here is waht i do.
My forearm days is on my cardio days and ive been doing this for about a month and have had phenominal results with my hitting!
-----My regime(Be careful on all of these because they may be tough on your arms depending on your game scheadule.):
-Reverse Curls: (BE SUPER CARFUL IN SEASON DUE TO BICEPT TENDON IRRITATION!!!!!!!) 3x12
-Rist Curls: 3x12
-Rist Rollers: 3x12
-Plate Pinches (explained above): 3: 20-30 seconds, they are tough.
-Thore Hammers: 5 X 6 (Per Side) (slow and control them) (careful here because its another one that can aggrivate your bicept tendon)
-Radial and Ulnar Flexions: 3x15 per side rest about 30 seconds.
MR DOYLE IF I AM WRONG HERE ON MY REGIME PLEASE TELL ME!!!!!!!!! THIS IS ONE THAT I HAVE CONSTRUCTED MY SELF AS A PLAYER WHO KNOWS HIS BODY!
As for soreness, take it easy in season, any huge amount of weight can aggrivate anything. KNOW YOUR LIMITS!
AS A PLAYER! here is waht i do.
My forearm days is on my cardio days and ive been doing this for about a month and have had phenominal results with my hitting!
-----My regime(Be careful on all of these because they may be tough on your arms depending on your game scheadule.):
-Reverse Curls: (BE SUPER CARFUL IN SEASON DUE TO BICEPT TENDON IRRITATION!!!!!!!) 3x12
-Rist Curls: 3x12
-Rist Rollers: 3x12
-Plate Pinches (explained above): 3: 20-30 seconds, they are tough.
-Thore Hammers: 5 X 6 (Per Side) (slow and control them) (careful here because its another one that can aggrivate your bicept tendon)
-Radial and Ulnar Flexions: 3x15 per side rest about 30 seconds.
MR DOYLE IF I AM WRONG HERE ON MY REGIME PLEASE TELL ME!!!!!!!!! THIS IS ONE THAT I HAVE CONSTRUCTED MY SELF AS A PLAYER WHO KNOWS HIS BODY!
It was good advice. The main thing being you know wha to look for/be careful of when it comes to overtraining. As long as you monitor that - and act accordingly when necessary - you'll be fine.
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