Researched
and Composed by
Jacob Wilson, BSc. (Hons), MSc. CSCS
Introduction
I
can
spot
a
bodybuilder
immediately
just
by
looking
at
their
forearms.
They
are
the
calling
card
of
each
participant
in
this
sport.
Their
condition
is
a
sure
sign
of
how
many
countless
hours
they
have
labored
in
the
gym!
Today
in
your
hearing,
I
will
present
the
ultimate
forearm
growth
enhancer!
And
with
it
I
will
discuss
secrets
that
can
bust
you
out
of
a
biceps
plateau
faster
than
you
ever
thought
possible!
So
take
out
that
notebook,
cause
class
is
in
session!
Plan
of
Attack
Optimal
results
come
from
a
clear
understanding
of
exactly
what
your
goal
is
and
then
finding
the
quickest
way
to
get
there.
In
this
way
bodybuilding
is
similar
to
other
sports,
you
simply
don't
walk
out
onto
a
football
field
without
a
game
plan,
neither
should
you
walk
into
the
gym
without
one!
With
this
in
mind
we
will
attack
the
coveted
forearm
muscles
for
the
next
8
weeks
with
several
advanced
techniques.
These
include
incorporating
them
more
throughout
your
everyday
training
sessions,
understanding
their
anatomy,
and
finally
using
this
information
to
target
what
is
most
significant
in
appearance!
I
will
also
break
down
exactly
what
you
will
gain
from
this
program
and
in
fact
prove
that
by
concentrating
on
this
small
muscle
group
you
will
be
targeting,
quite
possibly
the
most
important
aspect
of
your
body!
Anatomy
Lesson
"
The
Essence
of
This
Program!
"
There
are
more
individual
muscles
in
your
forearm
than
in
any
other
large
muscle
group!
However,
as
vast
as
this
muscle
group
is,
we
will
focus
primarily
on
the
most
important
aspects
of
it.
When
I
say
important
I
am
referring
to
the
sections
of
the
forearm
that
create
the
most
dramatic
appearance!
What
you
need
to
understand
is
that
the
forearm
consists
of
both
flexors
and
extensors.
When
the
palm
is
turned
up,
the
forearm
flexors
are
seen;
in
the
palms-down
position,
the
forearm
extensors
are
visible.
Both
the
flexors
and
the
extensors
control
the
hand
and
some
even
control
lifting
the
forearm
itself(
elbow
flexion),
and
in
order
to
develop
huge,
freaky
big
forearms,
you
need
to
constructively
work
of
these
muscle
subgroups!
A
brief
picture
of
each
subgroup
of
the
forearms
and
how
they
are
recruited
1.
Flexors
-
The
main
job
of
the
flexors
is
to
bend
your
wrist
downward,
and
move
your
fingers
inward.
Any
exercise
that
simulates
this
will
induce
growth
in
your
forearm
flexors.
An
example
of
this
would
be
the
basic
wrist
curl,
it
causes
your
flexors
to
have
to
bring
your
hand
inward
while
fighting
against
resistance.
You
can
also
see
why
forearm
grip
devices
work
so
well,
as
they
force
the
movement
of
your
fingers
inward
to
be
met
by
resistance.
2.
The
Extensors
- 
This
muscle
subgroups
main
job
is
to
pull
the
wrist
backward
and
also
control
the
fingers.
An
example
of
this
would
be
the
reverse
wrist
curl
in
which
your
extensors
must
raise
your
wrist
backwards
under
resistance,
thus
causing
them
to
adapt
to
a
greater
stress.
The
Two
Aspects
of
Forearm
Training
we
will
concentrate
on!
As
stated
above
we
must
have
a
game
plan
when
attacking
a
muscle
group.
My
plan
during
this
8
week
program
will
be
to
attack
the
2
largest
and
most
dramatic
looking
forearm
muscles
in
the
region.
By
concentrating
specifically
on
these
muscles
you
will
reap
the
reward
of
much
quicker
gains,
as
far
as
looks
are
concerned!
And
being
that
looks
are
everything
in
our
sport
I
believe
that
this
is
justified!
These
two
muscles
also
go
beyond
looks,
they
improve
the
function
of
the
forearm
more
dramatically
than
all
the
others!
You
will
still
work
the
other
forearm
muscles,
but
again
the
focus
are
the
two
I
will
discuss
in
the
following
paragraphs.
A. brachio-radialis
The
brachio-radialis
is
the
most
prominent
of
the
forearm
muscles.
When
the
palm
is
down,
the
brachioradialis
is
the
muscle
that
dramatically
pops
up
and
over
your
elbow
joint.
It
flexes
the
forearm
at
the
elbow
joint
and
is
best
trained
with
the
hammer
curl,
reverse
curls
and
by
holding
heavy
objects
or
crushing
movements
such
as
gripping
heavy
weights. top
exercises: 1.
Hammer
curls
-
The
brachio-radialis
is
best
worked
in
a
neutral
position.
Which
means
when
your
palms
are
neither
down
or
up,
but
rather
in
the
middle.
This
makes
hammer
curls
the
exercise
of
choice
when
working
the
brachio-radialis. 2.
Reverse
barbell
curls
-
This
would
be
the
second
best
exercise
for
this
area.
It
places
great
stress
on
it
and
allows
you
to
work
in
an
excellent
range
of
motion. 3.
reverse
seated
wrist
curls
-
This
exercise
works
the
entire
extension
unit
from
top
to
bottom.
One
of
the
all
time
best
mass
builders
due
to
the
extreme
range
of
motion
it
allows!
4.
Gripping
Heavy
weight
stresses
the
entire
forearm
complex,
with
extreme
poundages
compared
to
other
exercises.
B.
Digitorum
Superficialis
The
second
most
prominent
in
appearance
is
the
flexor
known
as
the
digitorum
superficialis.
This
makes
up
much
of
the
mass
of
your
forearm
flexors,
as
you
can
plainly
see
by
the
picture
above!
With
this
in
mind
you
can
see
the
importance
of
understanding
its
exact
function!
This
muscle
moves
your
hand
in
and
is
also
responsible
for
closing
your
fingers.
Therefore
the
most
prominent
way
to
work
this
muscle
group
and
all
flexors
would
be
exercises
that
strengthen
your
grip
and
of
course
also
bring
your
hand
inward.
top
exercises:
1.
Holding
heavy
weights
-
This
is
of
great
benefit
to
the
digitorum
superficialis,
because
it
places
a
tremendous
amount
of
stress
on
your
ability
to
keep
your
fingers
closed.
It
also
stresses
all
other
flexors.
And
it
will
increase
your
gripping
strength,
which
means
that
no
matter
what
exercise
you
do,
you
can
benefit!
2.
Behind
the
back
wrist
curls
-
This
exercise
allows
you
to
directly
stimulate
all
the
forearm
flexors
and
is
also
the
heaviest
wrist
curling
exercise
available
to
us.
Therefore
it
will
stimulate
growth
in
our
larger
white
fast
twitch
muscle
fibers!
(
note:
fast
twitch
muscle
fibers
are
larger
than
slow
twitch
red
fibers
and
are
stimulated
by
heavy
or
explosive
movements
)
3.
Seated
easy
curl
bar
wrist
curls
-
this
again
isolates
the
entire
flexor
region.
You
cannot
go
as
heavy
as
you
can
with
behind
the
back
wrist
curls
but
you
can
get
a
more
fuller
range
of
motion.
In
turn
allowing
you
to
work
the
muscles
closer
to
your
wrists
and
create
a
more
fluent
appearance
in
your
forearms.
It
will
also
increase
your
range
of
motion
and
flexibility,
all
of
which
cannot
be
understated!
The
brachioradialis
fully
developed
is
absolutely
awe
inspiring
as
is
the
digitorum
superficialis.
Our
main
concentration
will
be
on
these
and
we
will
use
the
exercises
above
to
target
them.
In
edition
using
all
five
of
the
angles
listed,
you
will
greatly
increase
the
entire
forearm,
from
top
to
bottom!
Benefits
You
Will
Receive
From
This
Program!
Size
Gains
As
you
can
see
I'm
not
playing
any
games.
I
am
targeting
the
workhorses
of
the
forearms.
The
precise
areas that
have
the
most
potential
for
growth.
Well
developed
forearms
in
our
sport
are
invaluable.
The
reason
for
this
is
that
absolutely
no
pose
hides
them.
If
they
are
week
then
your
whole
body
can
be
thrown
off
while
onstage!
Absolutely
nothing
is
more
intimidating
than
a
pair
of
huge
bowling
pin
forearms.
If
you
think
you
are
the
center
of
attention
now,
wait
till
you
fully
develop
this
muscle
group.
They
are
essentially
impossible
to
hide
and
unlike
biceps
you
don't
have
to
roll
up
your
sleeves
for
people
to
see
them!
Forearms
are
almost
always
visible.
They
can
be
your
greatest
ally
or
your
most
dreadful
foe.
Blast
Your
Biceps
Into
New
Found
Growth!
Everyone
hits
a
plateau
in
arm
size,
and
when
this
occurs
panic
sets
in
with
it.
When
this
takes
place
I
recommend
taking
a
look
at
the
basics
of
this
sport.
One
of
these
basics
has
to
do
with
the
maximum
amount
of
weight
you
can
lift.
For
example,
lets
say
your
biceps
are
stuck
and
wont
grow.
Perhaps
you
currently
can
curl
115
pounds
10
times.
If
you
can
increase
your
strength
so
that
you
can
lift
135
or
even
125
10
you
will
grow
and
that
is
guaranteed!
What
most
people
neglect
however,
are
the
muscles
that
support
the
biceps
main
function,
which
is
to
lift
the
forearm
upward.
You
see
there
are
certain
muscles
in
your
forearms
that
also
contribute
to
this
and
by
strengthening
them,
you
can
dramatically
increase
the
weight
that
you
curl
with.
One
of
these
muscles
which
I
did
not
mention
above
is
the
bracialis.
The
responsibility
of
this
muscle
is
to
assist
in
flexing
or
lifting
the
forearm,
similar
to
our
bicep's
function.
By
strengthening
this
muscle
you
will
increase
your
ability
to
lift
heavy
poundages.
Like
the
bracioradialis
this
muscle
is
best
stimulated
when
the
biceps
function
is
hindered.
When
this
takes
place
the
bracialis
is
called
on
to
perform
more
work.
Fortunately
for
you,
the
two
absolute
best
exercises
for
this
are
the
hammer
curl
and
reverse
curls!
In
edition
it
will
add
a
3rd
dimension
to
your
arms!
Here
is
an
illustration
of
it
to
clarify
my
above
statements.
As
you
can
also
see
by
the
position
of
the
brachioradialis,
it
also
flexes
the
elbow!
Thereby
performing
the
movements
I
am
stressing
in
this
program
you
will
increase
your
curling
strength
twofold
in
one
fail
swoop!
Improve
Every
one
of
Your
Lifts!
How
many
times
have
you
set
a
weight
down
due
to
grip
failure,
rather
than
the
target
muscle
group
reaching
failure?
It
is
the
absolute
worst
feeling
in
the
world
in
my
mind.
Your
forearms
come
into
play
in
literally
everything
you
do
in
the
gym.
From
bent
over
rows
and
pull-ups
to
parallel
bar
dips.
On
most
exercises
it
is
unacceptable
for
your
grip
to
give
out
on
you,
before
your
target
muscle
does.
If
you
train
correctly
you
will
develop
a
vice
like
grip
and
tasks
you
did
in
the
gym
before
will
be
a
piece
of
cake
in
the
future.
Rather
than
concentrating
on
the
overwhelming
burn
in
your
hands
and
forearms
while
performing
pull-ups,
your
full
focus
will
be
on
your
lats.
Can
you
imagine
just
how
much
more
muscle
you
will
be
able
to
build
with
this
added
weapon!
In
edition
I
have
already
covered
how
increased
elbow
flexion
can
improve
your
curling
strength,
it
can
do
the
same
for
any
other
exercise
that
requires
this
motion!
Note:
I
believe
that
straps
should
only
be
incorporated
by
extremely
advanced
bodybuilders
and
even
then
I
would
use
them
sparingly.
Try
and
use
your
forearms
as
much
as
possible,
if
you
are
not,
you
will
inevitable
slow
serious
growth
in
this
area!
Remember
gripping
heavy
poundages
stresses
the
entire
forearm!
I
can
go
on
and
on
about
the
benefits
of
forearm
training,
but
suffice
it
to
say,
these
babies
are
absolutely
vital
in
our
line
of
business.
So
now,
without
further
delay
here
is
your
8
week
ultimate
forearm
blitz!
8
weeks
to
bigger
forearms
explained
My
goal
is
to
completely
destroy
both
the
Brachioradialis
and
Digitorum
Superficialis,
while
at
the
same
time
thoroughly
stimulating
hypertrophy
in
the
other
sections
of
the
forearms.
The
workout
will
be
sectioned
off
into
two
distinct
parts.
A.
Heavy
and
Compound
Movements:
The
first
half
of
the
workout
will
use
compound
movements
to
blast
the
specified
area.
Compound
movements
incorporate
the
use
of
supporting
muscle
groups.
With
this
in
mind
you
will
be
able
to
lift
with
maximum
poundage's,
thereby
stimulating
growth
in
as
many
fast
twitch
fibers
as
possible.
B.
Pure
Isolation
Movements:
The
second
half
will
focus
on
stretching
the
target
area
and
isolating
it
to
the
max.
This
will
allow
you
to
work
the
forearm
subgroup,
be
it
flexor
or
extensor
with
100
percent
concentration. Concentration
is
a
vital
aspect
in
this
sport
as
it
allows
one
to
hone
in
on
the
essence
of
the
exercise.
For
example
on
a
squat
I
may
lose
concentration
and
reach
mental
failure
before
true
muscular
failure.
But
on
a
leg
extension
machine,
I
can
more
easily
measure
true
failure
because
all
I
have
to
concentrate
on
is
the
quadriceps.
Isolation
exercises
also
allow
a
fuller
range
of
motion
and
enable
us
to
get
a
full
stretch
at
the
bottom
and
a
full
contraction
at
the
top
of
the
exercise,
while
purely
blasting
the
"
targeted
"
area.
Shocking
Methods
Used
1.
Supersets
-
to
target
a
maximum
amount
of
muscle
fibers
and
flush
the
designated
area
with
life
giving
blood.
2.
Peak/Static
Contraction
-
To
strengthen
and
blast
the
designated
area,
in
the
position
it
is
used
to
its
highest
potential.
3.
Strip
Sets
combined
with
Isolation
training
-
This
will
allow
us
to
target
a
maximum
amount
of
fibers
and
flush
a
tremendous
amount
of
blood
into
either
the
forearm
flexors
or
the
extensors
with
complete
isolation
and
total
concentration.
4.
Partial
Repetitions
-
The
use
of
this
shocking
method
will
allow
you
to
thoroughly
flush
the
muscle
with
blood
and
stimulate
hypertrophy
in
more
muscle
fibers.
5.
Isolation
Training
-
See
reason
above.
6.
Rest
Pause
Training
-
One
of
the
best
ways
known
to
man
to
increase
both
strength
and
recruit
new
fibers.
Weeks
One
and
Two
For
this
time
period
we
will
apply
the
use
of
heavy
compound
movements
to
the
bracioradialis
and
use
strict,
isolation
movements
on
the
Digitorum
Superficialis.
objectives
1.
To
stimulate
maximum
hypertrophy
in
the
bracioradialis
by
flushing
the
area
with
blood
and
targeting
as
many
muscle
fibers
in
the
area
as
is
possible.
2.
To
improve
flexibility,
room
for
growth
and
build
the
flexors
completely
from
the
bottom
of
your
forearm
to
its
ending.
3.
To
improve
your
ability
to
curl
by
strengthening
both
the
bracioradialis
and
bracialis.
4.
Improve
Grip
strength
and
create
maximum
hypertrophy
by
utilizing
static
contraction
on
hammer
curls
when
they
are
in
their
most
stressful
and
beneficial
position.
Workout
Phase
One
and
Hammer
Curls
Reverse
Barbell
Curls
Our
mission
is
to
blast
the
bracioradialis
so
thoroughly
that
it
won't
know
what
hit
it,
and
will
compensate
with
a
growth
spurt
of
unmatched
proportions!
As
stated
above
this
muscle
group
is
best
worked
with
hammer
and
reverse
barbell
curls.
Therefore
we
will
combine
them,
one
after
the
other,
in
one
of
the
best
supersets
known
to
man!
Warming
up:
Too
many
people
go
through
the
motions
on
their
warm
ups.
This
is
a
time
for
you
to
not
only
warm
and
prepare
your
muscles,
but
to
prepare
yourself
mentally
for
the
task
at
hand
as
well.
Imagine
yourself
with
huge
mind
boggling
forearms,
or
grasping
weights
that
you
are
now
intimidated
by.
Create
a
mind
muscle
connection.
Make
sure
to
pyramid
up
on
your
warm
up
so
as
to
prevent
injury.
For
example,
say
you
can
curl
the
40's
for
10
reps
on
hammer
curls.
Start
by
curling
the
15's
for
12
reps,
followed
by
the
30's
for
10.
This
will
warm
the
muscle
group
completely
and
prepare
your
neural
system
as
well.
First
Working
Set:
You
will
begin
by
choosing
a
weight
on
reverse
barbell
curls
that
you
can
handle
for
10
strict
repetitions.
It
should
take
one
second
to
raise
the
weight
and
two
seconds
to
lower
it.
The
key
here
is
to
keep
your
wrist
flexed
backward
as
far
as
possible
so
as
to
apply
an
optimal
amount
of
stress
on
your
extensors.
When
you
reach
failure,
without
rest
choose
a
pair
of
dumbbells
that
you
can
hammer
curl
for
another
10
repetitions.
The
key
here,
and
I
must
stress
this,
is
the
full
stretch
at
the
bottom.
No
half
reps!
You
need
to
keep
your
wrist
flexed
upward
as
to
maximally
stress
the
bracioradialis
as
well.
Here's
the
brutal
part!
When
you
reach
failure,
using
momentum
swing
the
weights
half
way
up
and
hold
them
there
in
a
state
of
peak
contraction
for
a
total
of
30
seconds.
I
find
that
even
after
failure
I
am
able
to
still
hold
the
dumbbells
in
a
state
of
contraction.
However,
if you
are
not
able
to
do
this,
then
use
a
slightly
lighter
pair
of
dumbbells.
The
peak
contraction
must
be
right
in
the
middle
of
the
movement,
where
gravity
is
at
its
strongest,
this
way
you
face
constant
tension
for
the
remainder
of
the
set!
note:
I
prefer
to
do
hammer
curls
on
a
slight
incline
so
as
to
heighten
the
stretch.
rest
Second
Working
Set:
With
the
same
amount
of
weight
try
and
perform
8
repetitions
and
repeat
the
exact
same
pattern
as
set
one
rest
Sets
Three
and
Four:
Lighten
the
weight
so
that
you
can
again
get
a
total
of
10
repetitions
on
set
3
and
8
on
set
four.
rest
Sets
Five
and
Six:
Same
Pattern
as
sets
3
and
Four
I
guarantee
when
you
finish
these
6
sets
that
your
forearms
will
be
absolutely
fried!
However
the
pump
you
will
receive
from
this
will
be
from
another
planet!
Note
Concerning
Sets: If
not
accustomed
to
working
forearms,
you
may
want
to
limit
this
to
3-4
total
sets.
Note
On
Curling
Strength:
Again,
this
stresses
several
elbow
flexors
which
will
increase
your
strength.
The
bracioradialis
and
bracialis
in
particular.
Phase Two
Seated
Easy
Barbell
Wrist
Curls
Warm
Up:
Same
as
phase
one
Final
Working
Set!
After
stage
one
you're
tired,
the
adrenaline
has
subsided
and
you
are
running
purely
on
mental
strength.
It
is
this
point
that
separates
you
from
the
rest
of
society.
It
literally
makes
you
elite
rather
than
average.
The
exercise
will
be
seated
easy
curl
bar
wrist
curls.
However
the
difficulty
will
present
itself
in
both
form
and
concentration.
Absolutely
no
bouncing
is
allowed!
You
need
to
concentrate
heavily
on
all
three
portions
of
each
repetition.
a.
When
you
are
at
the
bottom
of
the
exercise
concentrate
on
the
stretch
heavily.
I
personally
allow
the
muscle
to
stretch
for
a
minimum
of
1-2
seconds!
Important:
This
will
stretch
the
connective
tissues,
known
as
fascia
and
allow
more
room
for
growth
in
the
forearm
flexors.
b.
At
the
top
of
the
exercise, you
need
to
peak
and
squeeze
your
flexors
for
at
least
one
second.
c.
Focus
on
the
negative
repetition.
Do
not
and
I
repeat
do
not
allow
gravity
to
take
the
weight
down,
fight
it
with
all
of
your
might!
It
should
take
a
minimum
of
2
seconds
to
lower
it.
Remember
much
of
the
damage
done
to
the
muscle
is
in
this
area,
take
advantage
of
the
full
potential
of
the
rep!
First
you
will
choose
a
weight
that
allows
you
to
get
a
total
of
12
repetitions.
When
you
reach
failure,
set
the
weight
on
your
lap
and
rest
pause
for
about
10
seconds.
The
forearms
recover
quickly
so
this
should
allow
you
to
get
at
least
3
extra
repetitions.
At
this
point
you
will
begin
to
notice
the
blood
flowing
into
your
flexors,
it
will
feel
warm
and
almost
soothing.
After
you
have
reached
failure
again,
immediately
strip
enough
weight
off
so
that
you
can
get
an
additional
12
repetitions,
followed
by
a
10
second
rest
pause.
At
this
point
the
warmth
of
blood
will
have
turned
into
unbearable
heat,
hang
on
because
you've
got
one
strip
left!
Lower
the
weight
once
more
in
the
same
previous
fashion,
but
once
you
reach
failure
give
me
a
full
30
seconds
of
partial
reps
and
then
set
the
weight
down!
Talk
about
being
in
the
pain
zone!
That's
it,
go
home,
eat
and
hit
the
sack
so
you
can
start
growing!
Weeks
Two
and
Three
Roles
will
reverse
during
this
time
period.
The
focus
will
be
complete
isolation
and
range
of
motion
in
the
extensors
and
heavy
compound
movements
which
improve
both
grip
strength
and
mass
in
the
flexors,
namely
the
Digitorum
Superficialis.
objectives
1.
To
stimulate
maximum
hypertrophy
in
the
bracioradialis
by
flushing
the
area
with
blood
and
targeting
as
many
muscle
fibers
in
the
area
as
is
possible.
2.
Our
next
goal
will
be
to
create
a
vise
like
grip!
This
alone
is
a
proven
method
for
huge
forearms.
The
stronger
your
grip
the
larger
your
forearms
will
be.
3.
To
improve
the
flexibility,
room
for
growth
and
build
the
extensors
completely
from
the
bottom
of
your
forearm
to
its
ending.
4.
Improve
your
ability
to
curl
by
strengthening
key
flexors.
Phase
One
Behind
The
Back
Wrist
Curls
and
The
Holding
of
Heavy
Weight
(
Do
Seated
or
Standing
)
Warm
Up:
Same
conceptual
warm
up
as
before.
Working
Set
One:
Begin
by
choosing
a
weight
that
you
can
curl
behind
the
back
for
12
strict
repetitions.
When
you
reach
failure add
an
additional
15
seconds
of
partial
repetitions
to
stimulate
as
many
fibers
as
possible
with
the
set.
Set
the
weight
down
and
immediately
pick
up
two
heavy
dumbbells
that
you
can
only
hold
for
a
total
of
30
seconds. This
will
produce
one
of
the
most
amazing
pumps
that
you've
ever
experienced!
Once
the
30
seconds
are
over,
set
the
weight
down
and
pick
up
two
slightly
lighter
dumbbells
and
hold
them
for
a
total
of
30
seconds.
This
superset
stimulates
more
fibers
in
the
Digitorum
Superficialis
than
any
other
on
earth
and
in
edition
thoroughly
flushes
and
stresses
your
other
flexors!
Note:
When
you
choose
a
pair
of
dumbbells
to
hold,
pick
a
weight
that
you
would
probably
fail
on
around
35
seconds,
this
way
you
can
set
them
down
under
control.
The
key
is
to
squeeze
the
living
daylights
out
of
the
dumbbells
and
do
not,
and
I
repeat,
do
not
rest
them
on
your
sides!
Its
important
to
have
them
about
an
inch
away
from
your
thighs,
so
that
your
hands
and
forearms
take
the
entire
force
of
the
weight!
Working
Set
Two:
Stay
with
the
same
weight
as
set
one,
you
should
be
able
to
get
10
repetitions.
Repeat
pattern
Working
Sets
Three
&
Four:
Lower
the
barbell
weight
so
that
you
can
again
get
12
repetitions
on
behind
the
back
wrist
curls.
Repeat
same
pattern
as
sets
one
and
two.
Working
Sets
Five
&
Six:
Repeat
Pattern
Note
On
Gripping
Strength:
You
will
find
that
your
gripping
strength
on
all
exercises
will
have
improved
dramatically
following
this
8
weeks.
This
will
allow
you
to
lift
heavier
on
almost
every
exercise!
And
heavier
means
more
muscular
hypertrophy!
Phase
Two:
Reverse
Easy
Curl
Bar
Wrist
Curls
Final
Working
Set!
As
with
weeks
one
and
two,
you
will
repeat
the
exact
same
pattern.
The
difference
however
will
be
the
exercise.
You
will
use
reverse
easy
curl
bar
wrist
curls,
rather
than
traditional
wrist
curls.
That's
it!
Go
Home
and
ask
your
significant
other
to
bake
some
friggin
high
protein
cookies
for
you!
Conclusion
My
intention
today
was
to
go
beyond
giving
you
the
ultimate
forearm
workout
(
although
It
will
give
you
bad
ass
results!
).
It
was
to
cover
the
most
important
functions
of
forearm
anatomy,
development,
and
how
they
effect
almost
every
other
aspect
of
our
training!
Take
this
muscle
group
serious,
for
if
you
don't
I
guarantee
their
weakness
will
haunt
you
down
the
road!
Sincerely
Jacob
Wilson
jwilson@abcbodybuilding.com
President,
Abcbodybuilding/Beyond
Failure
Magazine
© ABC Bodybuilding Company. All rights reserved. Disclaimer
|
