**Guys Tell me Which is the best exercise to gain some mass on Thighs and Forearms??
I know about Squat though for Thighs**
Re: Best Exercises for Thighs and Forearms
For legs, another is the leg press.
Fro forearms, wrist curls. Do 5-6 sets of 8-12 reps. Lot's of people will tell you yo do lots of reps like 20-30. But don't listen to these ametuers; forearms, like all body parts consist of muscle and there's no reason why they shouldn't follow the rules of hypertrophy.
In fact, forearms are used all the time so if anything, you need to use greater weights to really "push" the body into building muscle.
On a different note, if you are interested in arm wrestling, use weights with which you can only do 4-6 reps. Although if you do that, the size increase will be a little slow. Remember, the size of the muscle isn't proportional to the strength.
Re: Best Exercises for Thighs and Forearms
Reverse wrist curls, reverse preacher curls, reverse barbell curls and hammer curls also target the forearms.
Re: Best Exercises for Thighs and Forearms
Well i only know about wrist curls right now so i just do it like 3 sets of 10 reps thrice per week.......rest of the exercises ur telling about i have to search about them on youtube
Re: Best Exercises for Thighs and Forearms
Speaking of Leg press i dnt know about it either ......the only exercise i knew about leg was squat and im doing it too
Re: Best Exercises for Thighs and Forearms
This is the leg press:
And do it like this guy. Even if you do only 10 kg, coz form always trumps weight.
Hammer Curls:
Reverse Barbell:
Reverse Preacher:
**Remember, don’t do the same routine every week. For example, if you do wrist curls and reverse barbell one week, do wrist curls and reverse preacher the next week. **
Re: Best Exercises for Thighs and Forearms
Thank you Ice Soul for the videos .........
Interesting ......So means i have now four exercises to do for forearms ......
and speaking of Leg Press its not that tough i will give it a try on this friday
Re: Best Exercises for Thighs and Forearms
Start doing dead lifts, works your entire posterior chain: glutes, hamstrings, calves, back as well as your forearms and grip. Lunges are also good for legs but dead lift and squat are the best.
I like wrist curls for forearms but IMO "farmer walks" are the best. Basically, pick a dumbbell weight which you can only lift for about 30 seconds and walk around with it. You should barely be able to get to 30 seconds, after you can do 30 seconds easily then lift heavier dumbbells.You get massive forearms as well as improve your grip. An improved grip helps all your lifts.
Re: Best Exercises for Thighs and Forearms
Start doing dead lifts, works your entire posterior chain: glutes, hamstrings, calves, back as well as your forearms and grip. Lunges are also good for legs but dead lift and squat are the best.
I like wrist curls for forearms but IMO "farmer walks" are the best. Basically, pick a dumbbell weight which you can only lift for about 30 seconds and walk around with it. You should barely be able to get to 30 seconds, after you can do 30 seconds easily then lift heavier dumbbells.You get massive forearms as well as improve your grip. An improved grip helps all your lifts.
Agree with the deadlift thing, it's one of the "Big Three" of weight lifting exercises.
However, I've tried farmer walks and didn't see much benefit from them. A better exercise to improve grip strength it to open the fingers during wrist curls, when you bring down the barbell/dumbbell and let the weight slip to your fingertips before bringing it back up.
Also, grippers work wonders!
Re: Best Exercises for Thighs and Forearms
Squats are the king of any leg exercises. However you must have proper form to prevent injuries
Your forearms are getting worked out when you lift anything, especially when doing your biceps - simple barbell curls, or dumbbell curls.
Re: Best Exercises for Thighs and Forearms
Waleed bhai for legs as everyone says it’s gotta be squats. Though running and push kicks are also very good in helping to tone them unless you want legs like a grenadier.
Heres some other basic leg excercises if you dont have access to a gym. You can always try balance curls and lifting wieghts balanced on the back of your legs. Tying wieghts or even filling your soocks with sand is another good one… brutal but it’s good.
If you want to try push kicks mark a blob on a wall roughly as high as your wasit and then stand as far as the sole of your raised foot can touch the wall. Then try repetitions of the move, aim to snap your leg out and impact the wall with the sole of your foot, carefull not to impact with your toes! If you kkep it up you will then be able to progress to increase your range further by aiming only the ball of your foot agains the point on the wall… try it and if you get to that stage do sets of 100 with each foot. It will improve your balance and give you stonger legs all round as well is give you a lethal kick. 
For forearms I dont like bulky muscles becuase they slow you down and ruin your speedy game plans, bulky arms are also a problem with bowlers becuase it again reduces your speed somewhat. If you want to bulk up then by all means rolling wieghts is the way to go but for strength I use the Powerball. Its basically a Gyroscope that spins inside a ball and creates a hell of a lot of force you can pick one up for less than $10. The basic ones are just fine aim to spin the ball in your hand as fast as you can with a firm grip… then roll your arms and try various strech excercises. It will tone your arms and give them a very good level of strength and resilience without the bulky muscle that slows you down.
Another forearm excercise I dont recomend for beginners is wrist press ups they are a quick way to a broken arm but coupled with the Iron forearm Kung Fu that is not something that anyone would beat easily.
Another forearm excercise suitable for all people is swimming and beating at standing water with your arms… if you dont have access to a pool simply fill a bath tub with water and place light wieghts inside… then reach in quick as you can and pull em out. It makes a lot of splashing and mess but it’s really very good excercise and if you want to take it to the next level try salty water… then muddy water… then more mud, then progress to sand. Its ruthlessly effiecent but you might not notive much of an external change in your forearms the strength is all very subtle. 
Re: Best Exercises for Thighs and Forearms
Start doing dead lifts, works your entire posterior chain: glutes, hamstrings, calves, back as well as your forearms and grip. Lunges are also good for legs but dead lift and squat are the best.
I like wrist curls for forearms but IMO "farmer walks" are the best. Basically, pick a dumbbell weight which you can only lift for about 30 seconds and walk around with it. You should barely be able to get to 30 seconds, after you can do 30 seconds easily then lift heavier dumbbells.You get massive forearms as well as improve your grip. An improved grip helps all your lifts.
Can u plz explain Framer walks ?? :)
Agree with the deadlift thing, it's one of the "Big Three" of weight lifting exercises.
However, I've tried farmer walks and didn't see much benefit from them. A better exercise to improve grip strength it to open the fingers during wrist curls, when you bring down the barbell/dumbbell and let the weight slip to your fingertips before bringing it back up.
Also, grippers work wonders!
From many friends i heard about Dead lifts but never tried it though.......
Squats are the king of any leg exercises. However you must have proper form to prevent injuries
Your forearms are getting worked out when you lift anything, especially when doing your biceps - simple barbell curls, or dumbbell curls.
Yeah ur right even when u do bench press ur forearms are getting worked out
Re: Best Exercises for Thighs and Forearms
Yeah Faris Bhai Ur right Squat are the basics for Leg …Well i have access to the gym and today i have to do squat too so lets see how it goes
and speaking of forearms even i dont like and want bulky forearms or neither bicep just want to get them in shape so i do light exercise and slowly slowly i will increase the weight …
And this water exercise never heard about it and im confused how to do it …a video explanation would be better let me search on youtube
Thank you Bro 
Re: Best Exercises for Thighs and Forearms
This guy is doing it with a bar but you can use dumbbells. Basically anything heavy enough that you can only carry it (walking) for about 20-30 secs. Once you can do 30 secs then up the weight. Simple and it will work your forearms and improve your grip as well. And a stronger grip will improve all of your lifts.
Re: Best Exercises for Thighs and Forearms
Oh thank you so much man :)…
And what do u mean by stronger grip? do u mean i have to hold the barbell or dumbell tightly for stronger grip?
Re: Best Exercises for Thighs and Forearms
Oh thank you so much man :).........
And what do u mean by stronger grip? do u mean i have to hold the barbell or dumbell tightly for stronger grip?
For this exercise, you will HAVE to grip strongly because the exercise is hard and the weight should be heavy for you (about 20-30 seconds like I said above).
I meant that by doing this exercise, your grip as well as your forearms, will become stronger. And having a stronger grip will help you lift heavier weights for deadlift, bench press etc. I initially started doing farmer walks for a stronger grip to improve my deadlift. The amount I could grip was not heavy enough for my legs.
Oh and you're welcome :)
Re: Best Exercises for Thighs and Forearms
Thank you once again…
Oh i didnt went to gym on sat i missed squat 
Re: Best Exercises for Thighs and Forearms
Curls are good for forearms.
Re: Best Exercises for Thighs and Forearms
Curls are good for forearms.
Thank you Arshad
Re: Best Exercises for Thighs and Forearms
Lunges: Front Thigh Exercise.
Starting Position: – Assume a standing position with your feet slightly less than shoulder width apart. Grasp a barbell with a wider than shoulder width grip and place it across your shoulders. Movement: – Inhale, keeping your back vertical and slightly arched, slowly step forward with one leg making a long stride, lowering your body down slowly until your rear knee lightly touches the floor (if you cannot go as low as this, then work your way up to it over 2-3 weeks). Exhale and shift your weight backwards, taking one step (or 2-3 small steps if that sounds difficult) to return to the starting position. Repeat on the other side. Remember to consult your doctor before this or any other knee exercises if you have had any knee trouble!
Lying Face Down: Front Thigh Stretch.
Starting Position: Lie on your stomach on a matt with your legs together. Movement: Reach behind you and grasp your right ankle with your left hand. Pull your right heel up as far as you can. Hold this position for thirty seconds. Repeat as required on other side. Please remember to hold for 10 seconds for this stretch.
Seated Split Stretch: Inner Thigh Stretch.
Starting Position: Sit on an exercise matt and spread your legs as far as you can. Movement: Lean to your right side and reach for your toes. Rest your hands on your toes or at your ankle. Hold this position for thirty seconds. Repeat as required on other side.
Seated Butterfly: Inner Thigh Exercise.
Starting Position: Sit on an exercise matt with your back straight. Movement: Bring the soles of your feet together and pull them in as close to your body as you can. Allow your hands to rest on your feet or to apply light pressure to your thighs. Hold this position for thirty seconds. Hold this position for 10 seconds. You will find this most effective if you gently push your knees down using your hands, be careful not to push too much.
Seated Hip Twist: Outer Thigh And Rear Thigh Exercise.
Starting Position: Sit on an exercise matt with your legs straight out in front of you. Movement: Bend your right knee and place your right foot over your left leg. Wrap your arms around your right knee and gently pull it in towards your left shoulder. Hold this position for thirty seconds. Repeat as required on other side. Remember to hold for 10 seconds.
Lying Leg Pull: Total Thigh Exercise.
Starting Position: Lie on your back on an exercise matt with your knees in the air and feet flat on the floor. Movement: Bring your right heel to rest on your left thigh. Loop your hands around your left thigh and pull it towards your chest. Hold this position for thirty seconds. Repeat as required on other side. Remember to hold for 10 seconds in each set.