Building Forearms in routine?

Question

I'm looking to do seperate forearm exercises to build mass. Should I be doing these the same days as biceps? Or is there a better muscle group to pair these up with. Thanks.

Answer 1

I tend to do forearms on one of my cardio days.  I just find that if you want to work your forearms properly then there isn't enough time to do them with upper arms.

Another problem is that by the time you hit your forearms you have very little left.

If you do want to do them with biceps then go for it.  There's nothing wrong with it.  I've just never found it to work.

I change between 2 routines every 4 weeks.

Monday - Chest/Triceps

Tuesday - Abs/Cardio

Wednesday - Back/Biceps

Thursday - Forearms/Abs/Cardio

Friday - Legs/Shoulders

and

Monday - Chest/Biceps

Tuesday - Abs/Cardio

Wednesday - Back/Triceps

Thursday - Forearms/Abs/Cardio

Friday - Legs/Shoulders

Some muscles are mainly slow twitch and some are fast twitch.  that determines what reps to use.  People tend to use the same rep range for all muscles.  That's why they have issues with others.

Perform 5-7 reps for the chest, lats, biceps, triceps, shoulders and thighs.

Perform 10-12 reps for the calves, abs, forearms and upper traps.

Answer 2

Do it on the same days as biceps. I do whole arm and chest on the same day. Possibly even abs if I have enough energy left.