For BG fitness fanatics, a question..

**Cream Soda** · 2012-12-31 02:25

In general, I suppose hypertrophy/strength; seems pointless to get larger muscles w/o also getting stronger.

For forearms/calves definitely 100% hypertrophy. Pretty disproportionate as compared to bis+tris/quads

Endurance gets covered on my cardio days since I'm running an obstacle course rather than just jogging or biking(which I do for transportation anyways, but yea lol); lots of reps in things like pull ups, dips, jumping, etc. with no rest period in between (run 2 laps non stop for 29 total stations over 1.2 miles(14 stations per lap, .6 miles per lap, 1 bonus station at the end). Takes roughly 10-12 mins per lap with stations all included)

I've never played sports in my life, and don't plan on it, so any power that comes is nice, but definitely not a priority

**Daemien** · 2012-12-31 11:25

Without access to any specialized forearm/grip/pinch training equipment, I'd say your best bet for forearm hypertrophy would be heavy finger rolls, or some variation of this exercise. I would also note that this recommendation comes from someone who is a climber first and foremost, rather than someone who focuses only on lifting.

**Cream Soda** · 2012-12-31 11:39

Originally Posted by Daemien

Without access to any specialized forearm/grip/pinch training equipment, I'd say your best bet for forearm hypertrophy would be heavy finger rolls, or some variation of this exercise. I would also note that this recommendation comes from someone who is a climber first and foremost, rather than someone who focuses only on lifting.

How do those work? only problem with finger sizes in general is that they'll bend under heavy weight. They're either double jointed or just super weird; so in a situation where it'd need to be stiff for an exercise, they'll bend (reason why I couldn't do fingertip push ups in karate and had to do knuckle push ups instead while they were doing it). And as far as specialized equip goes, I have access to this on gym days

repost but yea; 2:50-end

Spoiler: show

**RKenshin** · 2012-12-31 16:26

Personally love reverse bicep curls for forearms.

Spoiler: show

**Daemien** · 2012-12-31 16:33

Finger rolls are just extension/flexion of your fingers while holding a barbell. Video shows it a bit better.

**richardd** · 2012-12-31 17:30

thats it. im getting vibrams. i hope i can find a size big enough for my size 15 feet. my gym doesnt allow them, but i honestly dont care. i like them. i am curious if they help build an arch on your foot though lol. probably not

**Milkster** · 2012-12-31 17:37

Originally Posted by Daemien

Finger rolls are just extension/flexion of your fingers while holding a barbell. Video shows it a bit better.

You remove the s in "http" when embedding.

**Milkster** · 2012-12-31 17:38

Originally Posted by richardd

thats it. im getting vibrams. i hope i can find a size big enough for my size 15 feet. my gym doesnt allow them, but i honestly dont care. i like them. i am curious if they help build an arch on your foot though lol. probably not

I haven't noticed a difference with my vibrams and the arch in my foot, with it increasing or decreasing that is.

**Daemien** · 2012-12-31 17:44

Originally Posted by Milkster

You remove the s in "http" when embedding.

Thanks

**Teryu** · 2012-12-31 18:16

Is there any exercise that i can do instead of pull ups? I mean I'd like to do some type of pull up in my workouts but there's no area in my gym that would allow me to do it. I'd try it with a door frame but I'm worried about breaking it.

**Cream Soda** · 2012-12-31 18:17

use the smith machine, do pull ups with the bar locked

**Teryu** · 2012-12-31 18:25

No smith machine either :/

**Hushigoshi** · 2012-12-31 18:33

Buy a $20 pull up bar for your house. Best investment if you can spare the Jackson. I got the "iron bar" one from a Sports Authority that attaches to the top of the door frame an is easily removable. I'll do a set of pull ups every day I walk past it (its in the bathroom door). Best investment for the past 9 months

**Cream Soda** · 2012-12-31 18:36

I want one for my house, but none of my doors have frames, so there's nothing to mount it to

That said, I'm doing pull ups weighted ocne a week, and 3 times a week via my fossil park cardio, but still, would love to do them at home as well

**Guitarman** · 2012-12-31 18:40

If my 60 year old house can hold my 226lb frame it can hold yours. You won't break anything. Definitely get the bar for the doorframe its great.

**Cream Soda** · 2012-12-31 18:46

My doors literally have no frames, there's nothing to mount to

**Guitarman** · 2012-12-31 19:06

Oh sorry I was responding to Teryu. He mentioned being concerned about breaking his doorframes.

**Teryu** · 2012-12-31 19:51

Alrighty I'll try that, thanks guys.

**Omnipotent** · 2013-01-01 15:25

Need some good gym workouts that really attack the inner tricep area.... and the upper chest area.

**Cream Soda** · 2013-01-01 15:29

It's nothing specific, for inner tris, but weighted dips if you're not doing them.

Upper chest, incline dumbbell bench press for alllll kinds of gains.

Also, my friend has this workout he calls the printing press (his own name for it, so idk what it's called, but next time I'm in the gym, I'll take some footage), fucking awesome for triceps

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