Author Topic: Will squats make my forearms bigger?  (Read 8299 times)

Offline douglas

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Will squats make my forearms bigger?
« on: January 25, 2011, 10:30:27 am »
Does anyone know anything about this?

Thanks

Offline Serpico

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Re: Will squats make my forearms bigger?
« Reply #1 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
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Offline SA Chris

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Re: Will squats make my forearms bigger?
« Reply #2 on: January 25, 2011, 11:09:28 am »
On their own they will do precisely squat?
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Offline shark

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Re: Will squats make my forearms bigger?
« Reply #3 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.   

Offline Serpico

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Re: Will squats make my forearms bigger?
« Reply #4 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.
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Offline gremlin

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Re: Will squats make my forearms bigger?
« Reply #5 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  :)
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Online tomtom

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Re: Will squats make my forearms bigger?
« Reply #6 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:

Offline rodma

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Re: Will squats make my forearms bigger?
« Reply #7 on: January 25, 2011, 01:52:34 pm »
especially if it's from Bolton  :)

Birthplace of the bolton hold  ::)


Offline shark

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Re: Will squats make my forearms bigger?
« Reply #8 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


Offline webbo

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Re: Will squats make my forearms bigger?
« Reply #9 on: January 25, 2011, 02:55:11 pm »
whata a high pull snatch

Offline douglas

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Re: Will squats make my forearms bigger?
« Reply #10 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.

Offline shark

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Re: Will squats make my forearms bigger?
« Reply #11 on: January 25, 2011, 03:16:05 pm »
whata a high pull snatch


At 2.00mins

Istvan Javorek Complex and other exercises

Offline webbo

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Re: Will squats make my forearms bigger?
« Reply #12 on: January 25, 2011, 03:24:04 pm »
Can't see that at work.

Offline shark

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Re: Will squats make my forearms bigger?
« Reply #13 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.     

Offline shark

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Re: Will squats make my forearms bigger?
« Reply #14 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.

Offline douglas

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Re: Will squats make my forearms bigger?
« Reply #15 on: January 25, 2011, 03:37:06 pm »
Thanks!

Offline webbo

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Re: Will squats make my forearms bigger?
« Reply #16 on: January 25, 2011, 03:41:42 pm »
cheers

Offline sidewinder

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Re: Will squats make my forearms bigger?
« Reply #17 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?

Offline shark

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Re: Will squats make my forearms bigger?
« Reply #18 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

Offline Rocksteady

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Re: Will squats make my forearms bigger?
« Reply #19 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?
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Offline stevej

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Re: Will squats make my forearms bigger?
« Reply #20 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.

Offline sidewinder

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Re: Will squats make my forearms bigger?
« Reply #21 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!

Offline Serpico

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Re: Will squats make my forearms bigger?
« Reply #22 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.

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Offline Serpico

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Re: Will squats make my forearms bigger?
« Reply #23 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] sarcopenia[/url].
We have to work harder just to stay in the same place.
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Offline shark

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Re: Will squats make my forearms bigger?
« Reply #24 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] sarcopenia[/url].
We have to work harder just to stay in the same place.


Good job I'm still young and buff