How to increase wrist size?

M

mike_mck2

Joined
May 19, 2005
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301
What is a reasonable expectation for increasing wrist size?

My wrists measure 2 3/4", but my forearms measure 8.5". Looks a bit lopsided.

Any suggestions?
 
if this was W&C you would get some creative answers:D

but I dont think you can do much, sounds like a reverse-popeye look you have going there.:thumbup:
 
Bodybuilders consider that an advantage -- it makes the muscles look bigger....
 
Morbid obesity will increase your wrist size satisfactory.

Or you could try the opposite, anorexia, to decrease your forearms.

:D
-Bob
 
Depending upon your age you may want to see a doctor about human growth hormone, and seriously consider weight training.

If you are a young teenager your proportions will probably get better as you get older. In any case weight training will definitely build bone density and muscle mass.
 
Well, you can do the basic hand strength excersizes (one day heavy, next day high rep). Those affect wrist size.

Also, there are the wrist curl and extension movements, and again do them regularly (heavy/low rep and high rep/low weight).

Eventually, wrists will get bigger. When I work mine, my watch band gets tight (sometimes have to loosen it). Thats a nifty way to see affect of excersize. When I go heavy (for me) with any excersize that requires holding a bar, I often get a pump; though not as good as specific work.

I recomend high weight/ low rep alternated with high rep/low weight due to the differences in potential. Some people respond better to one or the other.

Once your past the early 20s, your stuck with structure (bone size). Once into the late 30s or early 40s, muscle size seems to be relatively fixed without using enhancments. (I've run into very few people who have broken the mold in those observations.)

Also, beware of pain (should be obvious, but ...). If occurs, try a different angle of "sweep" in the movement. Sometimes helps.
 
orthogonal1 said:
Once your past the early 20s, your stuck with structure (bone size). Once into the late 30s or early 40s, muscle size seems to be relatively fixed without using enhancments. (I've run into very few people who have broken the mold in those observations.)
Click to expand...

The key words here are "relatively fixed." I believe that it is true that, at this age, you are not going to transform from the proverbial 90 pound weakling into a monster. However, this should not dissuade anyone in their 40's or older from taking up weight training. I started at age 52, am now 59, lost 65 pounds of fat and added 20 pounds of muscle. The only supplement I have used is whey protein. Not earth-shaking gains by a younger man's standards, but enough to gain noticeable muscle size and definition, dramatically improve appearance, and make significant increases in strength. Another weight training benefit for older men is an increase in libido.

It is possible to add significant muscle and strength after 50, but not the huge increases of young bodybuilders. If you are older and considering taking up weight training for the first time, I highly recommend it.
 
Hi All-

There is no way that a normal adult has 2.75" wrists. Are you certain you're measuring correctly? I have waterpipe in my basement with a larger diameter than that.

~ Blue Jays ~
 
Blue Jays said:
Hi All-

There is no way that a normal adult has 2.75" wrists. Are you certain you're measuring correctly? I have waterpipe in my basement with a larger diameter than that.

~ Blue Jays ~
Click to expand...

That's what I was thinking when I posted about growth hormone. If 2.75" is correct I would definitely see a doctor about possible hormonal problems or even some othe medical problem. The missing key here is height and weight. Without that information it's hard to judge what's going on.
 
Hi digdeep-

My best guess is that mike_mck2 is using a tape measure and simply laying it across the flat back portion of his wrist. A person would still need to be in grammar school to truly have a 2.75" diameter wrist...or there are some severe growth-related medical issues occuring.

~ Blue Jays ~
 
I think we are confusing diameter with circumference... My wrists are a little more than 6.5" around and are small. Just wrap a string around your wrist and then measure it with a ruler.
 
MikeH - Oh, I agree with adding strength and muscle, but the gains are not as great as could be accomplished earlier in life.

I've lifted on and off most of my adult life. The best gains I've had was when I was in my mid-twenties.

Recently tried to get back to that strength level. A full year of effort (Heavy lifting mostly with 1 gram protein/pound body weight/day), didn't even get to 3/4 of the strength I had. My max level took less than 6 months back then. Size wise, well I didn't even get close.

Frustrating, but it was the most fun I'd had in a while too.

But, I recommend working out to everyone. It's not a contest, it's just doin' the best you want to do (as the NIKE ad goes, "just do it." whether it's 1 day or 7 days a week, etc.).
 
It takes 10-15lb weight gain to add 1" to an upper arm, so I'd hate guess how much you'd have to add to see a noticible change in wrist size.

A 50lb gain netted me less than 1/2"(7 3/4 to just under 8 1/4").

Hammer curls, leverage bar, static holds, & deadlifts are good for this type of stuff.
 
Back in the 70's and 80's there was a black guy fron France named Serge Nubret. Serge, comparatively speaking, had tiny wrists, big forearms and massive upper arms, nearly 20". The guy had a stunningly impressive physique, overall. And those tiny wrist made the rest of his arms look amazing. I wouldn't worry too much about your wrists, as long as they work alright.
 
You're really not going to be able to achieve any sort of astounding increase in your wrist size -- there's just not that much muscle there (it's mostly in your forearms) to increase in size. After 30+ years of weightlifting, I'm about 50 lbs. heavier than when I started, my coat size has gone from a 39 to a 46, my shirt collar from 15 1/2" to 18 1/2", and my wrists have grown by probably just about that same 1/2" Bob Bowie mentioned.
 
Well, if the original poster needs a comparision:

I'm 6'1", 155 lbs.

Wrist circumference: 6 3/8"
Wrist diameter: 2 1/4"

Forearm circumference: 9 1/2"
Forearm diameter: 3 5/8"
 
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