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We all heard about the famous "Add one inch to your arms in one day" consisting of doing endless sets for biceps and triceps during the whole day.... Whether it works remains questionable, and if it works we should at least let our fore-arms and wrist catch up otherwise they would look like the end of a baseball bat...
So I decided to post one of my most productive forearms routine and it did add .5 inch to my forearm in one day, but it could be just muscle memory cause i did lay off on my forearms for a while due to wrist injury....
So I will NOT guarantee it will add .5 " to your cones, Hey it could be even more than that!
ok here goes:
4 * 15-12 reps reverse barbell curls on the scott bench
4 * 15-12 reps reverse cable curls
4 * 15-12 reps hammer curls with triceps bar on scott bench
4 * 15-12 reps Y-rope overhead curl (hehe you didnt know this 1)
4 * 10 towel chins on the chinning station (lower the resistance each set to complete the 10 reps)
4 * 15-12 reverse barbell curls using the ez bar on incline bench
4 * 15-12 bb wrist curl
4 * 15-12 rev dumbewll wrist curls
4 * 15-12 dumbell wrist curls
That equals 36 sets!
...Destroy any remaining fibre with a few minutes on the wrist rolling device...
I firmly believe that you can kill biceps with 9 sets only but that forearms need OR very lagre weights (like deadlifts and farmers) OR very large volume to shred the dense fibres....
The reverse barbell curl is preferebly done with a straight bar, however change to EZ should it make your wrist feel uncomfortable
The overhead Y-rope curl..... well, you know the overhead triceps extension using the Y-rope? Well this one works exactly in the opposite direction, you pull the Y rope from above you head to behind your ears, notice the peak contraction in the biceps as well.....
To increase muscle tone/shape in YOUR WHOLE arm you should try to TENSE you biceps and triceps simultaniously while you perform the barbell and dumbell wrist curl.
Plz don't come complaining to me next day that your fore-arms feel like ripped appart by barbwire
So I decided to post one of my most productive forearms routine and it did add .5 inch to my forearm in one day, but it could be just muscle memory cause i did lay off on my forearms for a while due to wrist injury....
So I will NOT guarantee it will add .5 " to your cones, Hey it could be even more than that!
ok here goes:
4 * 15-12 reps reverse barbell curls on the scott bench
4 * 15-12 reps reverse cable curls
4 * 15-12 reps hammer curls with triceps bar on scott bench
4 * 15-12 reps Y-rope overhead curl (hehe you didnt know this 1)
4 * 10 towel chins on the chinning station (lower the resistance each set to complete the 10 reps)
4 * 15-12 reverse barbell curls using the ez bar on incline bench
4 * 15-12 bb wrist curl
4 * 15-12 rev dumbewll wrist curls
4 * 15-12 dumbell wrist curls
That equals 36 sets!
...Destroy any remaining fibre with a few minutes on the wrist rolling device...
I firmly believe that you can kill biceps with 9 sets only but that forearms need OR very lagre weights (like deadlifts and farmers) OR very large volume to shred the dense fibres....
The reverse barbell curl is preferebly done with a straight bar, however change to EZ should it make your wrist feel uncomfortable
The overhead Y-rope curl..... well, you know the overhead triceps extension using the Y-rope? Well this one works exactly in the opposite direction, you pull the Y rope from above you head to behind your ears, notice the peak contraction in the biceps as well.....
To increase muscle tone/shape in YOUR WHOLE arm you should try to TENSE you biceps and triceps simultaniously while you perform the barbell and dumbell wrist curl.
Plz don't come complaining to me next day that your fore-arms feel like ripped appart by barbwire
lol