how many times a week can u work forearms??

[Italian44]

hey guys, how many times a week can u work ur forearms/wrists??? I was told 2 times a week is good, but if its twice a week, how many days of rest do i give in between??? i got tiny forearms...i usually work my forearms on Monday, then Friday for like 5 minutes. Is this okay???

[rainlord]

Monday and Friday should be ok, depending on what you do the other days, remember that many workouts target biceps / triceps in one way or another (like some shoulder exercises, etc). Presuming you get enough arm-muscle-rest between Monday and Friday, that's 48h+ of rest, so doing arms again at that point should be just fine.

When you say 5 minutes, that sounds kind of odd. If you're starting out, try to do 2 different bicep exercises at 3 sets, 6 reps or 3x8 or such, and pause a minute between each set. Do them with as heavy weights as you can, (and eat right etc), and your arms should be growing just fine.

[Italian44]

im talking about forearms, not biceps. I work my shoulders on Monday, Legs on Tuesday, Back on Wednesday, Chest on Thursday, and Arms on Friday. SO i work forearms on Monday, then Friday. (I also work abs everyday for like 3 minutes)...but yeah, i was talking about forearms, and not including biceps

[Italian44]

someone recently told me this:

"forearms (like calves and abs) are slow twitch so its ok to train them regularly, ive read that its fine to do it every other day, which is what im doing at the moment."


is this true???

[jgriffith]

You work forearms everyday indirectly, if you are doing heavy pulls and deadlifts you will have no problem building your forearms. There is really no reason to target forearms directly in my opinion.

[xcjetta]

after my back workout I do biceps with hammer curls. this pumps up my forearms very well.

if i want more i do specific exercises or i will hold two 10lb weight plates together with my fingers for a long count, while my arms hang at my sides.

[PoorBoyTek]

I only specifically target my wrists once a week because they tend to get their smaller workouts when gripping the barbells, etc

[MAURER]

oh so you wanted GOOD advice? cool... alright well first of all i think you could up your forearms training to three times a week. i also suffer from skinny arms syndrom and that benefitted me more than 1 or 2 times. heres a link to a thread that will help you out:Forearm Training
be sure to check out the link that mostmuscle posts in that thread. he writes an article about the forearms and also gives some descriptions of forearms excersizes. pictures are also included. the forearm excersizes detailed should help you out. the only other one i can think of that has helped me was behind-the-back wrist curls.