Wrist roller for forearm hypertrophy

BigPecsPeter

BigPecsPeter

BigPecsPeter

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Okay, bizarrely I think this is the first thread I've started on these boards.

Alright, so here's the thing. For a while, my gym's had one of these:

NO HOTLINKING IMAGES - Davey

Traditionally, for forearm isolation work I've just done wrist curls (pronated and supinated) on a bench. Here and there, I've picked up the roller based on countless recommendations, but I always got the feeling it lends itself more to endurance work, or at least given the way I see most people using it (roll the weight all the way to the top, unroll, roll up again, unroll, until exhausted - and rarely ever with insanely heavy loads.

My question to anybody who either likes or has experience with this device is this: is there any way you know of to use it in the traditional hypertrophy method? I.e. some way to use it in good ol' 6-10 rep fashion with sets lasting 30-45 secs or so?

I'm out of ideas.
 
I actually think forearm isolation work can be beneficial if you're a tart like me and want to bring up forearms a bit quicker than just doing heavy grip work or deads etc

But as for that, it's ****
 
Steedie said:
I actually think forearm isolation work can be beneficial if you're a tart like me and want to bring up forearms a bit quicker than just doing heavy grip work or deads etc

But as for that, it's ****
Click to expand...
Tell ya what then, be grateful if you could post here whatever forearm stuff has given you the best results, also rep ranges etc. My forearms are lagging behind biceps and I'm damn sick of it.



And as for anybody else who DOES like the wrist roller, please tell me of your experiences.
 
I actually don't think there really is a quicker way of bringing up your forearms than gripping the stuff your lifting, and possibly supplementing static holds and similar.

I've seen a few people use wrists rollers, one was a really big chap. I'd definitely pick them over wrist curls, which are a pile of ****, but your forearms should be getting enough stimulus from lifting.
 
icecold said:
I actually don't think there really is a quicker way of bringing up your forearms than gripping the stuff your lifting, and possibly supplementing static holds and similar.

I've seen a few people use wrists rollers, one was a really big chap. I'd definitely pick them over wrist curls, which are a pile of ****, but your forearms should be getting enough stimulus from lifting.
Click to expand...
How about "Fat Gripz" on the lifts, ever tried those? Any good?

NO HOTLINKING IMAGES - Davey
 
BigPecsPeter said:
Tell ya what then, be grateful if you could post here whatever forearm stuff has given you the best results, also rep ranges etc. My forearms are lagging behind biceps and I'm damn sick of it.



And as for anybody else who DOES like the wrist roller, please tell me of your experiences.
Click to expand...

I didn't post the helpful stuff right away as I had to abort mid post due to my manager :p

Fat Gripz are quite good to be fair

But although it's not isolation work, I do a lot of hammer movements on arm day, as well as reverse grip curl movements, which will ruin your forearms
 
Chin ups totally butcher my forearms.
Static hangs
Cleaning with a suicide grip

I have FatGripz but don't use them much, they are good and a fun challenge. I couldn't pick up 80KG on a BB with fatgripz but was good to hold 160/170KG + without straps, this was a few years ago.

I saw the biggest improvement with static hangs, tough too as your arms are overhead, dat pump.
 
FatGripz.

Never done wrist roller stuff but did have wrist curls spec'd by my physio. He then proceeded to fall in love with the FatGripz after they completely totalled his forearms just by holding Dumbells with them.

If you can get through a set without serious discomfort, you'll be doing well! :)
 
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