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  1. #1
    HeMB's Avatar
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    Wrist extensions plateau

    I have been directly training my forearms for ~3 months, 3x a week, 12 total sets, 15-20 reps, as lower reps cause wrist pain.

    And I cannot increase the weight on wirst extensions for good. I have stalled on the same weight for a few times, obviously took a deload. Usually I cannot increase the reps for a few workouts and then I even start losing the reps.

    What would you suggest to do? Add more volume? Or is it the nature of forearm training?
    Meatheads, reading the above

    please be more open-minded (of course if you have the mental capability)
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    HeMB's Avatar
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    NO one?
    Meatheads, reading the above

    please be more open-minded (of course if you have the mental capability)
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    Registered User hardyboysare's Avatar
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    Have never trained my forearms directly so probably not the best person to answer on this front but here goes.

    What wrist extension are you doing? Is it dumbbell or barbell?

    What forearm exercises are you doing other then wrist extensions?

    You could try just failure training as similar to calves they can take a lot of volume so possible drop sets but remember your wrists are likely to ache like hell.
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    Registered User Oleg1975K's Avatar
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    Do you have 12 sets a week or every training session?
    bench press 167.5 kgx1, 125 kgx13, 100 kgх24
    standing press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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    Have you tried other direct or indirect exercises that might not bother your wrist as much? Maybe wrist rollers or farmers walks?
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    HeMB's Avatar
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    Originally Posted by hardyboysare View Post
    Have never trained my forearms directly so probably not the best person to answer on this front but here goes.

    What wrist extension are you doing? Is it dumbbell or barbell?

    What forearm exercises are you doing other then wrist extensions?

    You could try just failure training as similar to calves they can take a lot of volume so possible drop sets but remember your wrists are likely to ache like hell.
    DB extensions. And for wrist extensors, nothing more. I do wrist curls tho but they progress fine.

    Originally Posted by Oleg1975K View Post
    Do you have 12 sets a week or every training session?
    a week.

    Originally Posted by air2fakie View Post
    Have you tried other direct or indirect exercises that might not bother your wrist as much? Maybe wrist rollers or farmers walks?
    No, I haven't but for wrist extensors there's not much that could be done, it's the same movement pattern so..
    Meatheads, reading the above

    please be more open-minded (of course if you have the mental capability)
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    Registered User Heisman2's Avatar
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    You can actually try with a barbell or EZ bar if you haven't; the fixed wrist position will change the movement a decent amount.
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    Registered User Oleg1975K's Avatar
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    Hemb
    How to organize a progression? We fix the weight and volume in training Monday and Friday.
    On Wednesday, we build training as follows
    (this is just an illustration of the method) -
    Week 1 4 sets of 20
    Week 2 4 sets of 20+ 1 set of 15-20
    Week 3 4 sets of 20+ 2 sets of 15-20
    Week 4 4 sets of 20+ 3 sets of 15-20
    Week 5 4 sets of 20+ 4 sets of 15-20
    Week 6 Deloads
    Week 7 (Week 1) you add weight weights (somewhere by 5%) again 4 sets of 20 and a weekly progression in volume.
    bench press 167.5 kgx1, 125 kgx13, 100 kgх24
    standing press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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  9. #9
    Registered User hardyboysare's Avatar
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    Originally Posted by Heisman2 View Post
    You can actually try with a barbell or EZ bar if you haven't; the fixed wrist position will change the movement a decent amount.
    This would be my advice. You will be able to use progression easier.

    Other exercises you can try for isolation include:-

    Reverse curls for the brachioradialis
    Plate pinch
    Wrist Roller (you will need to be creative for this one) - they f**king hurt after a few cycles
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  10. #10
    Weak and foolish OldFartTom's Avatar
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    Originally Posted by hardyboysare View Post
    This would be my advice. You will be able to use progression easier.

    Other exercises you can try for isolation include:-

    Reverse curls for the brachioradialis
    Plate pinch
    Wrist Roller (you will need to be creative for this one) - they f**king hurt after a few cycles
    If you don't have a wrist roller, maybe this will be "fun" to try. It's more a climbing thing than weights. One of those things that sounds easy but isn't

    Hold empty barbell and shuffle it round with hands/wrist to continuously rotate it - 1 minute
    10 seconds rest
    Hang from pull-ups bar -1 minute
    10 seconds rest
    Rotate empty barbell in hands opposite direction to before - 1 minute
    10 seconds rest
    Hang from pull-ups bars 1 minute

    Enjoy if you can...
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  11. #11
    Registered User hardyboysare's Avatar
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    Originally Posted by OldFartTom View Post
    If you don't have a wrist roller, maybe this will be "fun" to try. It's more a climbing thing than weights. One of those things that sounds easy but isn't

    Hold empty barbell and shuffle it round with hands/wrist to continuously rotate it - 1 minute
    10 seconds rest
    Hang from pull-ups bar -1 minute
    10 seconds rest
    Rotate empty barbell in hands opposite direction to before - 1 minute
    10 seconds rest
    Hang from pull-ups bars 1 minute

    Enjoy if you can...


    You just want us to be in pain don't you.
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