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the shizzle => diet, training and injuries => Topic started by: douglas on January 25, 2011, 10:30:27 am

Title: Will squats make my forearms bigger?
Post by: douglas on January 25, 2011, 10:30:27 am
Does anyone know anything about this?

Thanks
Title: Re: Will squats make my forearms bigger?
Post by: Serpico on January 25, 2011, 10:40:38 am
On their own, no. Coupled with a forearm exercise to take advantage of the metabolic effect, possibly. It remains controversial.

http://onlinelibrary.wiley.com/doi/10.1034/j.1600-0838.2001.110606.x/abstract (http://onlinelibrary.wiley.com/doi/10.1034/j.1600-0838.2001.110606.x/abstract)
Title: Re: Will squats make my forearms bigger?
Post by: SA Chris on January 25, 2011, 11:09:28 am
On their own they will do precisely squat?
Title: Re: Will squats make my forearms bigger?
Post by: shark on January 25, 2011, 12:31:37 pm
If you have dumbells and a fingerboard then doing both seem like a good idea anyway and if there is a metabolic effect that kicks in then that is a bonus. Currently I do some light general and wrist DB complexes to warm up and some fingerrolls and then max hangs and pulls on an edge.

Hot from the Preston laboratory is Serpico's new designed-for-climbers complex exercise he advised me on though I am a tad concerned that the reps of sticking my head up by arse may prove too challenging. I will try my best.   
Title: Re: Will squats make my forearms bigger?
Post by: Serpico on January 25, 2011, 12:35:57 pm

Hot from the Preston laboratory...

The Bolton Laboratory, I don't know why everyone thinks I'm from Preston.
Feel free to publish the new complex, it needs tweaking though.
Title: Re: Will squats make my forearms bigger?
Post by: gremlin on January 25, 2011, 12:43:34 pm
I'd be interested in seeing a new complex (currently using the Javorek Dumbell Complex No. 1), especially if it's from Bolton  :)
Title: Re: Will squats make my forearms bigger?
Post by: tomtom on January 25, 2011, 01:50:46 pm

Hot from the Preston laboratory...

The Bolton Laboratory, I don't know why everyone thinks I'm from Preston.
Feel free to publish the new complex, it needs tweaking though.
Is it head up arse with chin facing up or down?  :shrug:
Title: Re: Will squats make my forearms bigger?
Post by: rodma on January 25, 2011, 01:52:34 pm
especially if it's from Bolton  :)

Birthplace of the bolton hold  ::)

Title: Re: Will squats make my forearms bigger?
Post by: shark on January 25, 2011, 02:33:08 pm

Hot from the Preston laboratory...

The Bolton Laboratory, I don't know why everyone thinks I'm from Preston.
Feel free to publish the new complex, it needs tweaking though.

 :thumbsup:

The Bolton complex #1 ™

Military Press/ Overhead Squat x6  Curl the DB's to your shoulders, squat, do a military press, stand up, squat down, lower the DB's to shoulders and repeat.
Upright row x6
High pull snatch x6
Press ups on DBs x6 Press ups using the DB's as supports/handles
Straight arm Pullover x6 Roll on to your back arms extended (like Superman) and raise the DB's above your head with straight arms.
Bent Over rows x10

Title: Re: Will squats make my forearms bigger?
Post by: webbo on January 25, 2011, 02:55:11 pm
whata a high pull snatch
Title: Re: Will squats make my forearms bigger?
Post by: douglas on January 25, 2011, 03:10:15 pm
Thank you for the paper, Serpico. It was a good read.

Shark, do you perform the complex just once and using the same weight dumbells for all exercises? Any rest between exercises? This is new to me but seems like it could be what I'm after. I do most all my climbing training by climbing at the wall but am now thinking about a morning on the fingerboard occassionally aswell.
Title: Re: Will squats make my forearms bigger?
Post by: shark on January 25, 2011, 03:16:05 pm
whata a high pull snatch

At 2.00mins

Istvan Javorek Complex and other exercises (http://www.youtube.com/watch?v=_7iJsEUQzRU#)
Title: Re: Will squats make my forearms bigger?
Post by: webbo on January 25, 2011, 03:24:04 pm
Can't see that at work.
Title: Re: Will squats make my forearms bigger?
Post by: shark on January 25, 2011, 03:25:43 pm
Thank you for the paper, Serpico. It was a good read.

Shark, do you perform the complex just once and using the same weight dumbells for all exercises? Any rest between exercises? This is new to me but seems like it could be what I'm after. I do most all my climbing training by climbing at the wall but am now thinking about a morning on the fingerboard occassionally aswell.

I use 2 sets of dumbells at 5kg and 7.5kgs. I usually just do 1 set of the complex1 in vid above with the lighter weights and perhaps a set with the heavier weights at the end. I will probably do more now I have the Bolton Complex to play with. Weights aren't on my programme as Tommy clearly doesnt see this as a weakness (unlike for Duncan Disorderly) so its all extra-curricular for me. Last winter I did it as a warm-up into a barbell session of sets of power snatches, clean and jerk, deadlifts and curls.     
Title: Re: Will squats make my forearms bigger?
Post by: shark on January 25, 2011, 03:32:39 pm
Can't see that at work.


From standing bend over so DBs are nearly at your feet then pull the dumbells up whilst standing straight until arms are straight with DBs overhead. Its like a smooth single action clean and jerk with DB's.
Title: Re: Will squats make my forearms bigger?
Post by: douglas on January 25, 2011, 03:37:06 pm
Thanks!
Title: Re: Will squats make my forearms bigger?
Post by: webbo on January 25, 2011, 03:41:42 pm
cheers
Title: Re: Will squats make my forearms bigger?
Post by: sidewinder on January 25, 2011, 03:45:55 pm
Military Press/ Overhead Squat x6  Curl the DB's to your shoulders, squat, do a military press, stand up, squat down, lower the DB's to shoulders and repeat.
Exciting, a new complex to try, my possible confusion comes from this line, I take it the repeat doesn't include the curl the DB's to your shoulders and that that is just how you get them there to start the rep of 6, as they finish at your shoulders?
Title: Re: Will squats make my forearms bigger?
Post by: shark on January 25, 2011, 03:52:21 pm
Military Press/ Overhead Squat x6  Curl the DB's to your shoulders, squat, do a military press, stand up, squat down, lower the DB's to shoulders and repeat.
Exciting, a new complex to try, my possible confusion comes from this line, I take it the repeat doesn't include the curl the DB's to your shoulders and that that is just how you get them there to start the rep of 6, as they finish at your shoulders?

That's my take on it too
Title: Re: Will squats make my forearms bigger?
Post by: Rocksteady on January 25, 2011, 04:15:59 pm
New complex sounds good.

I notice that a lot of dudes who lift heavy weights have big forearms. You don't see people in gyms doing forearm curls much though, so I figured this was to do with simply holding/gripping the heavy weight so that your hands are loaded repeatedly - eg. during bicep curls, deadlifts or squats.

A reasonable hypertrophy strategy if you don't have access to a wall?
Title: Re: Will squats make my forearms bigger?
Post by: stevej on January 25, 2011, 04:31:45 pm
That's my take on it too
That's definitely it. Lots of vids on youtube.

Don't think I've ever been quite so humbled as I was on first OHS attempt with something I could easily military press and could easily hold and 'pistol' squat on one leg. It just wouldn't move. Pushed so hard I thought my eyes would pop and my insides would become my outsides. It's a monster of an exercise.
Title: Re: Will squats make my forearms bigger?
Post by: sidewinder on January 25, 2011, 04:53:43 pm
That's my take on it too
That's definitely it. Lots of vids on youtube.

Don't think I've ever been quite so humbled as I was on first OHS attempt with something I could easily military press and could easily hold and 'pistol' squat on one leg. It just wouldn't move. Pushed so hard I thought my eyes would pop and my insides would become my outsides. It's a monster of an exercise.
I am amazed in general at how light I need to go on the weight to complete complexes in good form, which is good as I don't have that many weight pplates with my dumbbell set!  It certainly highlights which is the weak exercise/muscle group.  From your description of the effects of the OHS sounds like I will be starting with a pretty small weight!
Title: Re: Will squats make my forearms bigger?
Post by: Serpico on January 25, 2011, 07:51:37 pm
Military Press/ Overhead Squat x6  Curl the DB's to your shoulders, squat, do a military press, stand up, squat down, lower the DB's to shoulders and repeat.
Exciting, a new complex to try, my possible confusion comes from this line, I take it the repeat doesn't include the curl the DB's to your shoulders and that that is just how you get them there to start the rep of 6, as they finish at your shoulders?


That's correct.
Just made a tweak to it: start with 6 hammer curls, that puts the DBs in the right position for the OH press/squat, and emphasizes the arms a bit more.

Title: Re: Will squats make my forearms bigger?
Post by: Serpico on January 25, 2011, 08:34:03 pm
Weights aren't on my programme as Tommy clearly doesnt see this as a weakness   

Weight training, especially hypertrophy, is still controversial with climbing coaches, but I think it's important for the more mature climber because of http://en.wikipedia.org/wiki/Sarcopenia (http://[url=http://en.wikipedia.org/wiki/Sarcopenia)] sarcopenia[/url].
We have to work harder just to stay in the same place.
Title: Re: Will squats make my forearms bigger?
Post by: shark on January 25, 2011, 08:46:06 pm
Weights aren't on my programme as Tommy clearly doesnt see this as a weakness   

Weight training, especially hypertrophy, is still controversial with climbing coaches, but I think it's important for the more mature climber because of http://en.wikipedia.org/wiki/Sarcopenia (http://[url=http://en.wikipedia.org/wiki/Sarcopenia)] sarcopenia[/url].
We have to work harder just to stay in the same place.

Good job I'm still young and buff
Title: Re: Will squats make my forearms bigger?
Post by: Paul B on January 26, 2011, 01:51:29 am
Weight training, especially hypertrophy, is still controversial with climbing coaches,

Do you think its likely to be quite body type specific as well? I seem to shed muscle faster than I lose skin on techy grit.

I havent yet been lured into joining the new gym in Sheffield, but given its ~£16 a month and has a full set of kettlebells I can't see it being long, possibly just one pulley injury away.

I notice that a lot of dudes who lift heavy weights have big forearms. You don't see people in gyms doing forearm curls much though, so I figured this was to do with simply holding/gripping the heavy weight so that your hands are loaded repeatedly - eg. during bicep curls, deadlifts or squats.

Big lifts on an olympic bar certainly hit the forearms.
Title: Re: Will squats make my forearms bigger?
Post by: webbo on January 26, 2011, 08:59:53 am
I did some of those Bolton complex exs with my ladybells to warm up for my finger board session.I then decided to do a set with 8k dumbells to finish,seemed ok on all the exs except that military press/squat thingy when I nearly managed to throw myself the length of the garage.
Is it possible for the mature gentleman to develop coordination.
Title: Re: Will squats make my forearms bigger?
Post by: duncan on January 26, 2011, 09:46:16 am
Thanks for the paper Serpico.  Is this the only study demonstrating this effect?  (I know I should just get on Scopus and looks myself).  Like Toby, I don't quite get the point of doing these "complexes" which are mainly working arm and shoulder muscles but in a rather non-specific fashion.  Is it to hypertrophy climbing agonists?  To strengthen antagonists or 'stability'  muscles?  To stimulate growth-hormone?  All of the above?

As it is useful to be able to stand-up effortlessly on one leg for rock-overs, deep single-leg squats might help stimulate growth-hormone whilst being reasonably specific to climbing.
Title: Re: Will squats make my forearms bigger?
Post by: ianv on January 26, 2011, 10:29:56 am
Dead Lifts would probably be better than squats. You get the same growth effect as you are using big muscle groups, you get to strengthen the core and you are directly training grip.
Title: Re: Will squats make my forearms bigger?
Post by: Falling Down on January 26, 2011, 10:59:28 am
I've been doing a 'fun' exercise as part of a PE workout that goes.

Load the bar or bells under the fingerboard.

30 seconds of Deadlifting @ 75-100% bodyweight (pace for good form not speed)
30 secs deadhang on different holds.

Repeat for five rounds (no rest between sets). 5 mins in total.

This is aimed at PE rather than Strength though.
Title: Re: Will squats make my forearms bigger?
Post by: Serpico on January 26, 2011, 12:30:59 pm
Thanks for the paper Serpico.  Is this the only study demonstrating this effect? 

When I googled for the study I'm sure the one I found that I posted wasn't the one I had in mind, but I may be confused...

Quote
I don't quite get the point of doing these "complexes" which are mainly working arm and shoulder muscles but in a rather non-specific fashion.  Is it to hypertrophy climbing agonists?  To strengthen antagonists or 'stability'  muscles?  To stimulate growth-hormone?  All of the above?

Because they use DBs they are a bit contrived, but the aim is to provide a supplemental full body workout that also incorporates some metabolic and cardio effects.

Quote
As it is useful to be able to stand-up effortlessly on one leg for rock-overs, deep single-leg squats might help stimulate growth-hormone whilst being reasonably specific to climbing.

The reason for the choice of OH squats was that they're an excellent core exercise as well the legs.
Title: Re: Will squats make my forearms bigger?
Post by: webbo on January 26, 2011, 01:16:32 pm
I've been doing a 'fun' exercise as part of a PE workout that goes.

Load the bar or bells under the fingerboard.

30 seconds of Deadlifting @ 75-100% bodyweight (pace for good form not speed)
30 secs deadhang on different holds.

Repeat for five rounds (no rest between sets). 5 mins in total.

This is aimed at PE rather than Strength though.
what sort of grip should you use for deadlifts.is it still one hand facing front the other facing back.
Title: Re: Will squats make my forearms bigger?
Post by: Falling Down on January 26, 2011, 01:41:29 pm
Below 75% max effort I use a straight overhand grip and above that the over/under grip.  However, I went for some Olympic lifting coaching before Christmas with Mark Clegg in Ashton and he advised using the over/under for all DL'ing to maintain proper form.  He did check out my posture though as some people can twist their shoulders accidentally.
Title: Re: Will squats make my forearms bigger?
Post by: shark on January 26, 2011, 02:25:40 pm
The reason for the choice of OH squats was that they're an excellent core exercise as well the legs.

And balance..as Webbo found out. I am presuming its normal/ok to end up on your toes ?
Title: Re: Will squats make my forearms bigger?
Post by: Serpico on January 26, 2011, 02:54:52 pm
The reason for the choice of OH squats was that they're an excellent core exercise as well the legs.

And balance..as Webbo found out. I am presuming its normal/ok to end up on your toes ?

Definitely not, squat through your heels. Try it barefoot or in flat soled shoes, don't let your heels lift. Try getting the DBs further behind you - over the shoulder blades, at the bottom of the squat.
Title: Re: Will squats make my forearms bigger?
Post by: Falling Down on January 26, 2011, 02:59:04 pm
I'm no expert but all the standard lifts should be driven from the heels.  Practising with a broom handle you should be able to wiggle your toes at any point during a lift.

Practising with air squats and facing wall squats is a great way to develop form and also improves hip flexibility and stretches the hamstrings and calves.
Title: Re: Will squats make my forearms bigger?
Post by: douglas on January 26, 2011, 04:22:21 pm
I think for added clarification we need a UKB video featuring Shark demonstrating the routine and Serpico looking on.
Title: Re: Will squats make my forearms bigger?
Post by: Serpico on January 26, 2011, 04:24:08 pm
I think for added clarification we need a UKB video featuring Shark demonstrating the routine and Serpico looking on dismayed.
Title: Re: Will squats make my forearms bigger?
Post by: webbo on January 26, 2011, 04:37:43 pm
The reason for the choice of OH squats was that they're an excellent core exercise as well the legs.

And balance..as Webbo found out. I am presuming its normal/ok to end up on your toes ?

Definitely not, squat through your heels. Try it barefoot or in flat soled shoes, don't let your heels lift. Try getting the DBs further behind you - over the shoulder blades, at the bottom of the squat.

I can't get my arms slightly behind when their straight up even pushing on a door lintel.In fact I think I can only get them straight when I hang on them.
Should I just sack it off and take up bowls.
Title: Re: Will squats make my forearms bigger?
Post by: Serpico on January 26, 2011, 04:58:56 pm

I can't get my arms slightly behind when their straight up even pushing on a door lintel.In fact I think I can only get them straight when I hang on them.
Should I just sack it off and take up bowls.

It's a much easier exercise to understand and master if you do it with a bar first, so as mentioned above - practice with a broomstick. I really rate OH squats (with a barbell) for sorting out the typical climber's hunched posture.

How to OH squat (http://gubernatrix.co.uk/2008/03/overhead-squat/)
You won't be able to get your arms that far back, or as wide, with DBs, but it gives you an idea of the balance and helps with the stretch.
Title: Re: Will squats make my forearms bigger?
Post by: shark on January 26, 2011, 05:28:26 pm
I think for added clarification we need a UKB video featuring Shark demonstrating the routine and Serpico looking on dismayed.

 :lol:

I think my problem is the same as Webbo's insofar as I cant put my arms up straight yet (at least not without effort and things cracking in my shoulders or bending my back) although after over a year of stretches, some yoga and some excellent physio advice my posture is significantly improved and my shoulders can rest against the floor when I lie on my back.

I wonder if most people (muggles) can lie down with backs flat against the floor with arms stretched out behind them in the same line and also in contact with the floor?
Title: Re: Will squats make my forearms bigger?
Post by: Krank on January 26, 2011, 09:36:44 pm
I tried a few over head squats with a barbel tonight and found getting bar behind my head ok and after a good bit of wobbling around i managed to get the weight on my heels while squatting down. I found that the move targeted the muscles in my back with very little strain anywhere else, i feel my form was ok as the weight i was lifting was very light. What I'm wondering is,

1, is this the correct target area?
2, is this showing a major weak link?
3, am i doing the exercise incorrectly?

Cheers
Title: Re: Will squats make my forearms bigger?
Post by: Serpico on January 26, 2011, 09:57:49 pm
Can't comment on your form but your experience sounds much like mine, in addition I find it really hits my shoulders as well.
More on Form (http://www.nsca-lift.org/videos/default.shtml).
Title: Re: Will squats make my forearms bigger?
Post by: Falling Down on January 26, 2011, 10:12:19 pm
If you're practising these lifts. Use a rack or props for anything overhead to save the effort involved in a clean or snatch and a 7ft Olympic bar with two 5kg plastic practice plates is plenty of weight to encourage good form.

Title: Re: Will squats make my forearms bigger?
Post by: Krank on January 26, 2011, 10:23:32 pm
cheers Serpico, i was thinking my back is probably just the weak link. FD, i was only lifting 8kg, just trying to develop some form so i don't knacker myself later on.
Title: Re: Will squats make my forearms bigger?
Post by: webbo on January 27, 2011, 08:42:05 am
If you're practising these lifts. Use a rack or props for anything overhead to save the effort involved in a clean or snatch and a 7ft Olympic bar with two 5kg plastic practice plates is plenty of weight to encourage good form.

so you wouldn't advise attempting these in a garage complete with 4bikes,bouldering mats,washer,tumble dryer,wardrobe,shelves and a couple of cats that want to get in on the action.
Title: Re: Will squats make my forearms bigger?
Post by: slackline on January 27, 2011, 09:17:49 am
Depends how big the garage is, non?
Title: Re: Will squats make my forearms bigger?
Post by: webbo on January 27, 2011, 11:28:54 am
searching all the threads for peoples not quite specific points could be ever so slightly OCD. ;)
Title: Re: Will squats make my forearms bigger?
Post by: slackline on January 27, 2011, 11:32:35 am
searching all the threads for peoples not quite specific points could be ever so slightly OCD. ;)

I don't search all the threads I just read "Unread posts since last visit" (link top right of page just to the right of your avatar), the smart way of "browsing" the forum  ;)
Title: Re: Will squats make my forearms bigger?
Post by: Rocksteady on January 27, 2011, 12:59:21 pm
RE: overhead squats/deep squat position - I'm always worried that my knees start to wobble out to the sides, which seems like a bad idea under pressure. I was under the impression that squatting under 90 degrees presented a risk of 'knee shear' and was to be avoided.

Is the knee wobble to do with poor core/flexibility? Or is it unavoidable?
Title: Re: Will squats make my forearms bigger?
Post by: Fultonius on January 27, 2011, 01:27:45 pm
Nowt wrong with deep squats if you do them right. I'd suggest knee's bowing out is indicating a muscle weakness somewhere (wild guess). I've been doing deep squats up to 60kg as rehab for my fucked knee!
Title: Re: Will squats make my forearms bigger?
Post by: esox on January 28, 2011, 12:05:59 pm

 :thumbsup:

The Bolton complex #1 ™

Military Press/ Overhead Squat x6  Curl the DB's to your shoulders, squat, do a military press, stand up, squat down, lower the DB's to shoulders and repeat.
Upright row x6
High pull snatch x6
Press ups on DBs x6 Press ups using the DB's as supports/handles
Straight arm Pullover x6 Roll on to your back arms extended (like Superman) and raise the DB's above your head with straight arms.
Bent Over rows x10

This looks good, especially the OHS/Press combination.
I've been looking for something similar to do with kettlebell(s) for overall strenght increase. Any other variations/ideas?
Title: Re: Will squats make my forearms bigger?
Post by: webbo on January 28, 2011, 12:33:31 pm
having yet again attempted those overhead squat things.I'm even more convinced they are another Lancashire myth.
Title: Re: Will squats make my forearms bigger?
Post by: chris05 on January 28, 2011, 12:37:51 pm
having yet again attempted those overhead squat things.I'm even more convinced they are another Lancashire myth.

I had a go last night, they seemed fine, even though I'm in Nottingham. ;)

Did used to do quite a bit of weight work when I was younger, I guess starting off with dumb bells rather than a bar may make a difference if you haven't done much in the way of squats, deadlifts etc. previously?
Title: Re: Will squats make my forearms bigger?
Post by: webbo on January 28, 2011, 12:44:38 pm
yes I suppose not having done much weight training with a bar might make a difference but who are you referring too.
Title: Re: Will squats make my forearms bigger?
Post by: chris05 on January 28, 2011, 12:53:58 pm
Sorry should read :

I did used to do quite a bit of weight work when I was younger (although far from an expert), I guess starting off with dumb bells rather than a bar may make a difference if you haven't done much in the way of squats, deadlifts etc. previously?
Title: Re: Will squats make my forearms bigger?
Post by: sidewinder on January 28, 2011, 01:20:17 pm
Tried the OHS with DBs, felt hard/good, struggled with the form though, going to practice with nothing, a broom handle and get my weight lifting friend to have a look.  I can confirm that the way I was doing them works very well to aggravate the arch of your foot if recently strained.
Title: Re: Will squats make my forearms bigger?
Post by: webbo on January 28, 2011, 01:41:14 pm
Sorry should read :

I did used to do quite a bit of weight work when I was younger (although far from an expert), I guess starting off with dumb bells rather than a bar may make a difference if you haven't done much in the way of squats, deadlifts etc. previously?
thats what i thought you meant.but what i was implying was i'm not just starting off weight training for the first time and only using dumbells.
Title: Re: Will squats make my forearms bigger?
Post by: chris05 on January 28, 2011, 01:46:42 pm
Sorry should read :

I did used to do quite a bit of weight work when I was younger (although far from an expert), I guess starting off with dumb bells rather than a bar may make a difference if you haven't done much in the way of squats, deadlifts etc. previously?
thats what i thought you meant.but what i was implying was i'm not just starting off weight training for the first time and only using dumbells.

Fair enough, thats why I said "if you haven't done much".
Title: Re: Will squats make my forearms bigger?
Post by: webbo on January 28, 2011, 01:57:31 pm
yes I suppose not having done much weight training with a bar might make a difference but who are you referring too.
and thats why i put this. i can cope with being inept and incompetent but not through a lack of experience. :-[
Title: Re: Will squats make my forearms bigger?
Post by: chris05 on January 28, 2011, 02:06:46 pm
Isn't lack of experience the best excuse?  :)



You can tell its friday afternoon from a conversation like this!  :kiss2:
Title: Re: Will squats make my forearms bigger?
Post by: webbo on January 28, 2011, 02:20:36 pm
not when you are my age.
Title: Re: Will squats make my forearms bigger?
Post by: Muenchener on January 30, 2011, 07:16:40 am
I wonder if most people (muggles) can lie down with backs flat against the floor with arms stretched out behind them in the same line and also in contact with the floor?

I can now lie on my back and get the backs of my hands on the floor quite easily (albeit with some lumbar arch, and only my hands not my whole arm on the floor). I couldn't do this in my twenties. I do broomstick overhead squats as part of my general warmup/mobility routine, and I think they make a significant contribution to this.
Title: Re: Will squats make my forearms bigger?
Post by: webbo on January 30, 2011, 09:07:49 pm
i suspect the only way i would get the backs  my hands on the floor would be if someone stood on my hands.
Title: Re: Will squats make my forearms bigger?
Post by: webbo on February 01, 2011, 07:53:59 pm
i have been trying to touch the back of my hands on the floor as part of my stretching regime.so far i can get the whole of my left to touch but only the finger of my right.however it now feel as though someone has been stamping between my shoulder blades.
Title: Re: Will squats make my forearms bigger?
Post by: Muenchener on February 01, 2011, 09:18:37 pm
i have been trying to touch the back of my hands on the floor as part of my stretching regime.

Things that seem to have helped me with this:
Title: Re: Will squats make my forearms bigger?
Post by: webbo on February 02, 2011, 10:42:11 am
cheers i will give those a go.but i need to be careful with adding more exs to my already seemingley spending most of my life trying get my body to work routine.
Title: Re: Will squats make my forearms bigger?
Post by: douglas on February 02, 2011, 10:51:30 am
i have been trying to touch the back of my hands on the floor as part of my stretching regime.so far i can get the whole of my left to touch but only the finger of my right.however it now feel as though someone has been stamping between my shoulder blades.

You should keep your back straight doing that stretch. Does that even things out?
Title: Re: Will squats make my forearms bigger?
Post by: sheavi on February 02, 2011, 11:24:21 am
The high snatch exercise with a flexed low back in the video looks dubious.
Title: Re: Will squats make my forearms bigger?
Post by: webbo on February 02, 2011, 12:35:16 pm
i have been trying to touch the back of my hands on the floor as part of my stretching regime.so far i can get the whole of my left to touch but only the finger of my right.however it now feel as though someone has been stamping between my shoulder blades.

You should keep your back straight doing that stretch. Does that even things out?
in order to get anywhere i start with my feet flat on the floor back arched,hands flat on the floor.i then gradually straighten my legs lowering my back to floor during which time i try like hell to stop my hand lifting.
 
Title: Re: Will squats make my forearms bigger?
Post by: shark on February 02, 2011, 01:05:44 pm
i have been trying to touch the back of my hands on the floor as part of my stretching regime.so far i can get the whole of my left to touch but only the finger of my right.however it now feel as though someone has been stamping between my shoulder blades.

You should keep your back straight doing that stretch. Does that even things out?
in order to get anywhere i start with my feet flat on the floor back arched,hands flat on the floor.i then gradually straighten my legs lowering my back to floor during which time i try like hell to stop my hand lifting.
 

How about sticking your hands under a barbell or the sofa or similar to stop them lifting. Ive tried starting in this position with my legs curled up then uncurling them whilst trying to stop my lower back arching up. Not sure how effective it is though. Another approach is have your arms out an angle so body forms a Y shape then move arms towards vertical in stages trying to relax into position with each move.

Theraband is likely to be the best way I suspect.
Title: Re: Will squats make my forearms bigger?
Post by: webbo on February 02, 2011, 02:04:23 pm
as i said somewhere higher up that i need someone to stand on my hands.however the only person who is avalible is mrs webbo who's opinon is "if these exercises are suppossed to keep you healthy and mobile.why are you always knackered and look like quasimodo"
Title: Re: Will squats make my forearms bigger?
Post by: Falling Down on February 07, 2011, 09:47:34 pm
Here's a good article by Dan John extolling the virtues of the OHS.

http://danjohn.net/the-overhead-squat-article/ (http://danjohn.net/the-overhead-squat-article/)


Title: Re: Will squats make my forearms bigger?
Post by: Krank on February 07, 2011, 10:12:16 pm
i stopped reading here

Quote
You can send your athletes to all the yoga classes in the world, but the overhead squat develops athletic flexibility.

he clearly knows nothing
Title: Re: Will squats make my forearms bigger?
Post by: Falling Down on February 07, 2011, 10:31:13 pm
FWIW,  my hip flexiblity has improved tremendously since I started squatting (with and without weights) - far more than any stretching regime that I've tried before.
Title: Re: Will squats make my forearms bigger?
Post by: reeve on February 07, 2011, 11:37:16 pm
Can anyone clarify for me please, if the intention is to create better conditions for hypertrophy of the forearm muscles, does that mean that the complexes are likely to induce hypertrophy in the shoulder muscles too? Or perhaps more accurately, a lot of hypertrophy in the shoulders? A bit of extra shoulder burl would probably benefit me, but I'd be quite paranoid about gaining a lot of muscle there.
Title: Re: Will squats make my forearms bigger?
Post by: Paul B on February 07, 2011, 11:41:14 pm
no offence but you're hardly Ronnie Coleman.
Title: Re: Will squats make my forearms bigger?
Post by: Muenchener on February 08, 2011, 06:32:47 am
i stopped reading here

Quote
You can send your athletes to all the yoga classes in the world, but the overhead squat develops athletic flexibility.

he clearly knows nothing
If you're not being ironic, then you're utterly wrong.

(a) Dan John, from the articles I've read by him, seems to very thoroughly know what he's talking about
(b) He's definitely right on this particular point. I have practiced yoga for over ten years, including five months at a yoga school in India. Having climbed for years before I started yoga - and being a western male who sits on chairs - I had almost zero hip mobility. Normal yoga exercises helped somewhat, but is wasn't until I started (bodyweight) squatting that I made real progress. My yoga teacher in India explained that the reason squatting isn't taught much in yoga schools is because it's an undignified posture no self-respecting brahmin yoga teacher would want to be seen in in public, not because it doesn't work.
Title: Re: Will squats make my forearms bigger?
Post by: Krank on February 08, 2011, 07:49:54 pm
easy now, its a joke mate.
Title: Re: Will squats make my forearms bigger?
Post by: Falling Down on February 08, 2011, 07:50:56 pm
I thought that might be the case  :)
Title: Re: Will squats make my forearms bigger?
Post by: Muenchener on February 08, 2011, 08:26:40 pm
Oops, sorry, near-total failure of my internet irony sensor.

Anyway, I like explaining that the reason squatting isn't taught in yoga much/enough is because senior Indian yoga teachers don't want to appear to be taking a crap.
Title: Re: Will squats make my forearms bigger?
Post by: Krank on February 08, 2011, 08:32:49 pm
it never comes accross well, should have stuck in one these little fella's ;)
Title: Re: Will squats make my forearms bigger?
Post by: Serpico on February 08, 2011, 08:34:34 pm
it never comes across well, should have stuck in one these little fella's ;)

I prefer the ambiguity of leaving them out.
Title: Re: Will squats make my forearms bigger?
Post by: Stubbs on February 08, 2011, 11:09:36 pm
Overhead squats, even when only performed with an 8 kg powerclub hurt a lot, thanks all for introducing me to a new weakness testing exercise!  A bodyweight overhead squat feels about as likely as an 8C...
Title: Re: Will squats make my forearms bigger?
Post by: Falling Down on February 09, 2011, 08:31:30 am
Webbo/Shark (anyone with stiff upper back) maybe try these?

Wall Squats (http://www.youtube.com/watch?v=Marb6gqCeEY&feature=related#)

I do 2 sets of 10 Air Squats and 2 sets of 5 Wall Squats regularly now as part of a warm up in the gym, before running and before climbing - they have really loosened up my hips and my shoulders/thoracic spine. 

Once you get these down the OHS starts to feel easier.
Title: Re: Will squats make my forearms bigger?
Post by: Muenchener on February 09, 2011, 09:36:34 am
Why is he only doing some kind of half squat? He should try all the way down, arse to heels, with toes touching the wall: that's really hard.

(And iirc described in Self-Coached Climber as an exercise to illustrate why climbing front-on is a bad idea in many situations)
Title: Re: Will squats make my forearms bigger?
Post by: douglas on February 09, 2011, 03:05:39 pm
Overhead squats, even when only performed with an 8 kg powerclub hurt a lot, thanks all for introducing me to a new weakness testing exercise!  A bodyweight overhead squat feels about as likely as an 8C...

Lucky you! I can't do a single overhead squat with a broomstick...
Title: Re: Will squats make my forearms bigger?
Post by: Paul B on February 09, 2011, 03:23:32 pm
I've avoided doing anything with my legs for ages (dead weight?) but recently a lot of things in my lower body have been going 'twang'. Monday being the worst yet with something hamstring related (I think) really going and hurting badly.

Would these be a good starting point (once healed) to rectify these issues? Its been 3 pulls in about a month which seems very high seeing as though I'd never suffered before!
Title: Re: Will squats make my forearms bigger?
Post by: shark on February 09, 2011, 03:26:06 pm
Webbo/Shark (anyone with stiff upper back) maybe try these?

Wall Squats (http://www.youtube.com/watch?v=Marb6gqCeEY&feature=related#)

Nice one. Can do the first variant ok and almost do the second one with hands up properly but I think Webbo might need a spotter  ;D

Edit: Now done second variant.  :thumbsup: Right down too as described by Muenchener. I think having good hip turnout and a flexible lower back helps a lot with this. Also helps to focus on your balance/weight not transferring back onto your heels.
Title: Re: Will squats make my forearms bigger?
Post by: Serpico on February 09, 2011, 07:02:15 pm
I've avoided doing anything with my legs for ages (dead weight?) but recently a lot of things in my lower body have been going 'twang'. Monday being the worst yet with something hamstring related (I think) really going and hurting badly.

Would these be a good starting point (once healed) to rectify these issues? Its been 3 pulls in about a month which seems very high seeing as though I'd never suffered before!

I'd go for prone bridge with your heels on a Swiss ball, extend and then curl your legs on the ball so that you roll the ball towards you.

(http://www.physioadvisor.com.au/assets/256/images/13539256(300x300).jpg)

Start with both heels on the ball and work up to using just one.
Title: Re: Will squats make my forearms bigger?
Post by: webbo on February 09, 2011, 08:43:57 pm
those squats might help with a stiff upper back but what if you have a stiff lower back.i suspect this is all a piss take at my expence however i will live on the past glory of once being able to squat 140k which is probably why my backs fucked.
Title: Re: Will squats make my forearms bigger?
Post by: webbo on February 09, 2011, 09:27:22 pm
yet again i fall for it.
 suckered in to trying wall squats.i wont be needing a shave for work in the morning.what i did find out was if i put a weights bar on my shoulders it was much easier and i could get my toes within an inch of the wall.
what was possibly more intresting was i found gripping the bar was causing my forearms to cramp probably due to climbing earlier but clearly holding a bar on your shoulders does strain your forearms and therefore may make them bigger.
Title: Re: Will squats make my forearms bigger?
Post by: biscuit on February 10, 2011, 09:14:34 am
Finally got round to trying the Bolton complex last night. As a lad from Bury it has taken me a while to overcome the Bolton bias and give it a go  :P

I did a couple of sets with light DB's to try the moves/form. The over head squat/press is an amazing exercise. My left shoulder and right lower back are weaker than their opposites and this pin pointed them exactly. Should be good for sorting imbalances out. What a weird feeling struggling to press just a few kg's. Proud to say that i came nowhere near falling over and squatted bum to heels  :ang:

My favourite though is the straight arm pullover. I go to a chiropractor now and then to be cracked - especially between my shoulder blades. I did my first pullover accompanied by a loud crack and instant feel good factor. It normally costs me £30 a pop.

Going to become part of a regular routine now.

Cheers Serpico  8)
Title: Re: Will squats make my forearms bigger?
Post by: Serpico on February 10, 2011, 10:16:27 am
Glad it's proving popular. Which version did you do? I'm now definitely favouring the Swiss ball version (although a bench would also do) as the push up segment of the original was a bit too easy and was never going to be progressive, and the pullover on the ball has a much greater range of motion.
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