couple of exercise questions??

[The_Devil_In_Disguise]

Just a few here. I was wondering how to increase the size of your wrist and your forearms???

 

I also read in the forum that abs is 90% diet. What type of diet would you have to go on??

[Withers M.A.A.]

To build your wrists and forearms you need to either do gripping techniques such as those squeeze grippers or use dumbels or barbells and curl them with your wrists only. This will help strengthen your wrists. As for abs it is true that you need to be in a good diet and to be burning lots of calories to get them to show. You need to burn off all the fat around them.

[G95champ]

Bone size has a lot to do with this. Your wrist don't have a lot of muscle arround it. Thus your not going to make them juge by lifting or squeezing although you will gain some. You can make them strong but gaining size will be very hard if not impossible. Good luck.

[monkeygirl]

Also, remember that muscle size does not equal strength. It may look nice and intimidating, but you can be strong and still not have huge muscles.

[theswarm]

yeah but muscle mass kinda helps pad your arms when you're blocking a 6'5 human tank's punches and kicks

[hobbitbob]

yeah but muscle mass kinda helps pad your arms when you're blocking a 6'5 human tank's punches and kicks

Proper blocking technique (twisting the forearm) is better than slow, bulky masses of muscles. I do use grippers, more for their grip benefit than anything else. I have relatively thick wrists, but I owe those more to genetics than anything else. Striking a heavy bag/makiwara, and fist press-ups will build wrist strength and stability.

[BoxerScott]

It's nearly impossible to increase your wrist size, sorry, this is where genetics take over...

 

Click here for some Forearm Exercises

 

The most effective (that I have seen results from) are the barbell wrist curls and the reverse preacher curls.

 

For abs info read my 6-pack abs thread...

[theswarm]

yeah but in my school before the twist is blocking with the fleshy part of your arm - on bigger arms there's more fleshy part it's harder to miss and hit the bone.

[hobbitbob]

As one of my instructors would have said:

 

"Yosh, pain good, builds spirit. Only no-guts people not understand."

 

 

Needless to say, I don't train with him anymore.

[Neil]

What you want is coordination of muscles ie compound. You do not want to be a bodybuilder who isolates muscle groups, this will give you that pumped look but will give you no real functional strengh. Avoid things like hand grippers since they isolate your forarm. Concentrate on finger tip pushups, then using less and less fingers to add more pressure then you could try finger tip handstand pushups or simply holding a handstand on your finger tips. The other thing you could do is climbing ropes, but for this you need a gym with ropes. the alternative to this is do what I do and that is rope pull ups. Loop a rope or 2 folded karate belts around a chin up bar or tree hold on and then perorm pull ups.

 

To coordinate power you need to do exercises that hit a range of muscles at the same time. You don't just have to do bodyweight calisthenics. You could also use a lot of traditional Karate implements such as gripping jars which is 2 jars filled up with concrete. Another is this stone weight with a long peice of string attched to it with a handle at the other end, and you un wrap the string and lift it up by the handle so the stone weight is lifter off the ground and then you turn the handles which bring the stone up as the string wraps round the handle, thats the best grip exercise I have ever done using equipment. But I have found the best just using my own body and gravity. Experiment, keeping in mind that if you are using a large number of muscle groups at the same time the better.

 

Neil