D
E
Train Forearms Multiple Days Each Week : Like the calves , we rely on all of the muscles in the forearms in almost every daily task we perform . Like I mentioned , this makes them very stubborn and resistant to growth . So , if your forearms are greatly undersized you may benefit from hitting them up to three ( non-consecutive ) days per week , with each session varying in some way from the last . Lagging muscle groups often need more frequent and / or more intense stimulation .
Wrap Things Up with “ Plate Hold :”
This often ignored “ exercise ” is amazing for finishing off a forearm workout with a magnificent pump . Additionally , it helps build tremendous strength in the hands and fingers , which will only serve to make you stronger during many other important exercises and daily tasks ( plus it gives you a heck of a powerful handshake ) . The movement is simple – you grab a pair 10 lb to 4 5 lb weight plates �depending on strength and fatigue levels� with only your finger tips , and hold them by your sides for as long as possible . Make sure to squeeze as tight as you can and be prepared to deal with some intense levels of lactic acid burn !
THREE-DAY-PER-WEEK- FOREARMS SHOCKER
DAY 1 SE A TE D B . B . WR IST C UR L : 1 X 13-15 1 X 10-12 1 X 7-9 STA ND ING B B R E V E R SE C UR L : 1 X 13-15 1 X 10-12 1 X 7-9
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E R :
B E H B A C K B B C
X E R : A D B B R E V E R C
A R D B H A R C X
DAY 2
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SUP |
SE T |
• ��W CA��� �����S� C��� |
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• STA ND
ING
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IND |
|
WR |
IST |
UR |
L |
2 7-9 |
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13-15 |
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|
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SUP |
SE T |
• SE TE . . |
|
SE WR |
IST |
UR |
L |
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• LTE
NA TING
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|
MME |
|
UR |
L |
2 13-15 |
7-9 |
DAY 3 SUP E R SE T :
• SE A TE D B B WR IST C UR L
• SE A TE D B B R E V E R SE WR IST C UR L 2 X 10 12 E A C H
• S�AT�� C�NC�NT�ATI�N �AMM�� C��� 2 X 4 -6
A TTITUD
ADJUSTMENT
I am continually amazed at how many people I see in the gym literally “ sleep walking ” through their workouts . I am equally astounded by how many people spend a great deal of their time j abbering on the phone , reading the paper , or gossiping with fellow members . What is the purpose of even going to the gym if this is how you plan on spending your time ? You can j ust as easily take a nap at home ( in your bed rather than a needed bench or machine ) or go to your local coffee shop and read , talk on your phone , daydream or hit on the cute waitress !
The ironic thing is that these are quite often the same individuals that complain they aren ’ t gaining any muscle or losing any fat even though they are taking the latest and greatest wonder powders , pills and potions on the market . D o they even have a clue what is really going on ? D o they realize that of the two hours they spend in the gym each day , they are probably only doing about ten minutes of honest and productive work ? A nswer … no , likely they don ’ t ! You know how I know this ? B ecause these are the very same guys that come up to me and ask me why they are not making any measurable progress . When I ask them if they are training hard and eating right they unequivocally assure me they are busting their butt in the gym and eating “ tons ” of good food . I absolutely love watching their reaction when I explain to them that I witness them each and every day wasting countless hours in the gym , barely ever breaking a sweat . A nd when it comes to their diet , upon further inspection I usually discover that what they consider tons of good food is actually not enough to feed my big toe … and that a great deal of the food they do eat is actually garbage . H ey guys , j ust because you drink a protein drink once or twice per day , this does N�T mean that you have your nutritional bases covered�
D oes it sound like I ’ m ranting ? D o I seem a bit angry ? Well , perhaps I am ! If you are going to go to the gym and expect to get 100 % out of it when you only put 10 % effort into it , than it is my advice that you shouldn ’ t even bother … and especially , don ’ t bother me , or
If you really want a better body than give yourself an attitude adjustment and put in the effort it takes , both in the gym and at the table , to make it happen !
other serious trainees , about it . Let us do our work because that is what we are there to do .
Take a good look at yourself and decide what it truly is that you wish to achieve . If you really want a better body than give yourself an attitude adj ustment and put in the effort it takes , both in the gym and at the table , to make it happen ! The best things in life do not come easy . If having an outstanding physique were something simple to manifest then almost everyone would have one . If you want a spectacular body , please understand it ’ s going to take spectacular effort ! Now stop whining and start kicking some butt in the gym ! P lan out your six high protein meals per day and consume them on a consistent basis . Take your basic supplements and stop looking for that “ magic pill ,” because it does not exist . And finally , get �-� hours of �uality sleep each night .
o j ust these things and watch your body rapidly change for the better on a daily basis . �r�go to the gym , talk on you cell and pretend you are accomplishing something . J ust do me a favor and stay out of MY way . I have some real work to do !
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