I’ve been reading alot of threads about how people can’t get their forearms to grow. So, I decided to tell you why and what to do about it. I left some basic tips in some other threads, but here is the meat and potatoes recipe.
#1 Reason your forearms won’t grow? BECAUSE YOU LIFT LIKE A PUSSY! You lift the amount of weight that someone who owns a pussy would lift.
#2 Reason your forearms won’t grow? BECAUSE YOU ARE A PUSSY! Your forearms probably look like they belong to someone who owns a pussy.
That’s it, clear as day. Plain & simple. If you want forearms that look like a mans and distinguish themselves from a womans forearms, then you better learn to lift like a man and be a man.
Forearms are the most difficult muscle to grow because of genetics. Even that matters none. They are also the most painful because of the high latic acid build up, and that matters none.
The secret. Which its really not. HEAVY WEIGHT + HIGH REPS Use UNBEARABLE amounts of weight with LOTS of reps. This will hold true for any muscle. You DO NOT HAVE TO COMPLETE A FULL REP. If you learn how to just use weights that are to heavy for your normal use; WITH GOOD FORM, your body will be threatened and be forced to grow to adjust to these new extremes.
Anything less than 100 lbs is just pussy weight and should only be used by someone that owns a pussy. YOU DO NOT NEED TO COMPLETE A FULL REP. IN FACT, IF YOU CAN DO A FULL REP at the begineer level, THE WEIGHT IS TOO LIGHT.
There are 2 basic exercises that everyone knows.
EXERCISE 1- EXTENSOR REVERSE WRIST CURLS
EXERCISE 2- FLEXOR WRIST CURLS
You do this exercise standing or sitting once you get strong enough, or even behind the back fror the wrist curls. It doesn’t matter. The only thing that matters is how much weight you are using. It doesn’t matter as long as you can barely hold the weight in your hand and you can’t complete a full rep. You will do PARTIAL REPS OF ABOUT AN INCH OR SO OF THE MOVEMENT. USE YOUR MUSCLES TO FORCE THE WEIGHT TO MOVE. DO NOT USE A SWING RHYTHM. YOU ARE PRACTICING GRIPPING AND CURLING EXTREMELY HEAVY WEIGHT SIMULTANEOUSLY HERE.
4 SETS of 20 to 30 reps, adjust weight to go to complete failure every set
Begineers use anywhere from 100 to 150 lbs or 100 to 200% of your 1RM for Reverse wrist curls and increase that weight for wrist curls. Intermediates and advanced will obviously be using 200, 300, 400, 500, 600 lbs and so on. If you can hold it in your hands without dropping it and you can budge the weight 1 inch and do 20-30 reps, you have the right amount. If you can’t hold 100 lbs in your hands, please exit the building, and come back when you can effectively hold 100 lbs in your hands. Maybe masturbate for one month, then try again.
INTERMEDIATE 70 TO 100% OF YOUR 1RM
ADVANCED 70% OF YOUR 1RM
ALWAYS USE A THUMB ON TOP GRIP, NEVER PUT YOUR THUMB UNDER THE BAR.
Now how often?
Answer… depends on how your genetic recovery time is and if you have supplimental aids or use AAS. Idealy anywhere from 1 workout of 8 total failure sets every 5 to 7 days. Along with your normal training of heavy compound gripping exercises and no extra direct forearm work. This is a complete failure and breakdown program. Results are immediate. You can get results after the first workout. Your body will adapt to this tremendous threat and be forced to grow bigger. The only question is, will you be forced to change the way you train and grab some man weights and go through some painful reps.
YOU DON’T GET TO HAVE POWERFUL MAN FOREARMS BY BEING A PUSSY AND NOT EXPERIENCING A LITTLE PAIN AND ACHES.
A 20 to 60 lb bar for 3 sets of 12 seated wrist curls isnt going to do a thing but give the guy with 19 inch forearms a chuckle as he watches you flex your pussy muscles.
Grab a bar with 225 to 405 lbs on it and do some wrist curls until the pain becomes so unbearable that it falls out of your hands… the ladies will finally notice your manly forearms and decide you might be the man she wants protecting her, not the pussy over there with the pink leg warmers, GQ haircut, and doing wrist curls with 20 lb dumbbells.
Have a nice day.