CONTENTS
INTRODUCTION​………………………………………………………………………………………….3
HIGH-FREQUENCY TRAINING APPROACH​…………………………………………………….4
ADDITION TO YOUR REGULAR TRAINING PROGRAM……………………………………....​4
3 TRAINING BLOCKS ……………………………………………………………………………….​5
NECESSARY EQUIPMENT ………………………………………………………………………...​5
CHOOSING OPTIMAL WEIGHTS FOR DIFFERENT REP RANGES ………………………....​5
PROGRESSIVE PATTERN/PROGRESSIVE OVERLOAD ……………………………………..​5
TRAINING APPROACH ……………………………………………………………………………..​6
FOREARMS ATTACK PLAN …………………………………………………………………………...​8
UNDERSTANDING THE FOREARMS …………………………………………………………….​8
AGGRESSIVE HIGH-FREQUENCY APPROACH ……………………………………………….​9
HIGHER REPS/CHASING PUMP ………………………………………………………………..​10
EXERCISE CHOICE AND TRAINING PATTERN ………………………………………………​10
DON’T SUPERSET ANY OF THE FOREARM EXERCISES ………………………………….​11
BASIC DIET APPROACH………………………………………………………………………….​12
IMPORTANT NUTRITION ADD FOR THIS PARTICULAR SPECIALIZATION PROGRAM​. 13
WEEKS 1&2​……………………………………………………………………………………………..15
WEEKS 3&4……………………………………………………………………………………………..​17
WEEKS 5&6……………………………………………………………………………………………..​19
​QUICK NOTES​……………………………………………………………………………………....21
WEEKS 7&8(SUPERCOMPENSATION PHASE) …………………………………………………..​22
SAY WELCOME TO YOUR NEW “BEEFED UP POPEYE’S”…………………………………....​23
LET’S MAKE SOME GAINS …………………………………………………………………………..​25
2
INTRODUCTION
Big, vascular, “beefy” forearms is one of the most powerful and manliest sights you can possibly
see on a guy. Well, at least that is one of the things I notice first so it could be just me but the
very fact you’re reading this means you’re in pursuit for those admirable forearms yourself.
Beside the obvious benefit of stronger grip which will transfer to a whole bunch of other upper
body exercises, developed forearms are sight to be seen. They add to the overall arm
development and give a certain symmetry to the physique as a whole.
How often do you see someone walking around with developed biceps and triceps but having a
forearm development of kindergarten girl?! I’d say; way too often and it’s time to put an end to
this madness!
This is the exact reason why I’ve created this forearms specialization program. Oh yeah and
also my personal long year obsession with muscular, veiny forearms.
I won’t even lie to you(like most “fitness experts” do), next 6 weeks will be painful, hard and it’ll
bring your pain tolerance and willpower under question but if you stay consistent, stick to the
basic principles given to you those two sticks hanging out of your shirt sleeves will grow some
meat on them with possible addition of some new freaky veins that will pop out of these
“meatbeaters”.
Okay let’s jump to the serious stuff!
3
BASIC APPROACH
​
HIGH-FREQUENCY TRAINING APPROACH
For the next 6 weeks you’re going to attack forearms 6 out of 7 days a week so almost every
day. With adjusted training volume, intensity and considering the fact your forearms have
enormous adaptive/recovery ability training with so much high frequency is the only logical
solution. If you’re worried about overtraining you don’t even want this bad enough so there is a
high chance you’re wasting your time. Still, with smart training approach and proportional ratio
between volume, intensity and frequency chances you’ll overtrain are close to zero.
ADDITION TO YOUR REGULAR TRAINING PROGRAM
THIS IS NOT A FULL TRAINING PROGRAM BUT AN ADDITION TO YOUR CURRENT
TRAINING ROUTINE! This means for the next 6 weeks you’ll do this forearms
specialization on top of your regular training routine.
The reason is because forearms are way too small muscle group to trigger any hormonal
response from training so you need to stick to the full body training like usual in order to reap
the additional benefits of elevated hormonal response. Also protein synthesis triggered in only
one muscle group won’t impact overall muscle growth much so you’ll need the regular training
routine with addition of forearms specialization to trigger the maximal muscle growth.
Most specialization programs are based on increased training frequency in targeted muscle
group while completely decreasing training stimulus for other muscles(maintenance) but this is
not the case this time. Forearms as I mentioned are way too small muscle group to turn the
whole program toward the forearms growth.
You simply need the hormonal stimulus from full body training. This will increase the muscle
gain potential in forearms itself.
4
3 TRAINING BLOCKS
These 6 weeks are divided in 3 training blocks of 2 weeks. Each training block contains some
changes in rep/set schemes, volume, intensity and mechanical switches and differentials with
the purpose of constant muscle shock and creating those growth factors necessary for inducing
muscular hypertrophy.
NECESSARY EQUIPMENT
This program requires basic equipment: dumbbells, barbell, some weights but also a cable
machine. Don’t worry tho’ if you don’t have access to all of these because finding other similar
exercise variation and switching up is pretty easy. There is always some exercise that can
provide you with similar stimulus you just have to be a little bit imaginative.
CHOOSING OPTIMAL WEIGHTS FOR DIFFERENT REP
RANGES
Before you actually jump onto program you should read and check the program and all the
exercises it contains. You should either choose optimal weights for every rep range written
based on your previous/current experience/level on certain exercises or if you’re not sure you
should spend a week in experimenting to properly choose optimal weights/resistance.
PROGRESSIVE PATTERN/PROGRESSIVE OVERLOAD
In order to successfully progress in terms of gaining muscle mass you also need to constantly
strive to improve your performance pattern in certain way.
This is called progressive overload and it is crucial for making muscle gains. Whether it is more
weight, increased reps or shorter rest periods always strive to improve on weekly basis. Force
your body to grow stronger and it will respond with also growing bigger.
So try to improve certain lifts or exercises on weekly basis by increasing the weight, increasing
the reps or cut on rest periods between sets. For instance if it says: Seated wrist curls 3x 8-12,
strive to hit all 3 sets of 12 and when you manage to hit all sets of 12 simply next time increase
the weight or shorten the rest periods between sets.
5
TRAINING APPROACH
Biggest mistake people make when it comes to building muscle is lack of concentration. They
move the weight without putting much thought into actual muscule contraction.
MIND TO MUSCLE CONNECTION
Concentrating on the muscle you’re trying to hit is even more important that the weight you
lifting. In order to activate the most muscle fibers in targeted muscle, putting the whole
concentration and intentionally contracting the muscle is super important. Squeezing those
forearms muscles on every rep can make a huge difference on potential gains. This is
something called “mind to muscle connection” and every serious bodybuilder and muscular guy
understands the importance of this concept.
That is why you need to leave your ego at home and choose the proper weight which will
allow you full control over muscle contraction.
I’ve mentioned already and I’m going to repeat it again! ​Make sure you choose proper weight
for each rep range and exercise.
Using too much weight will force you to use bad form like partial reps, swinging, using
momentum which will ruin your ability to control muscular contraction. On the other hand using
weights that are too light will not provide sufficient resistance which will leave your muscle
understimulated and basically take away from the potential gains.
Therefore this is something you should be very smart about it. Take your time to find optimal
weights for each and every exercise in specific rep range.
ALWAYS USE PROPER/STRICT FORM
Using strict form on each exercise is more than just being “strict”. By using full range of motion
without any kip, swing and other bull* you’re going to reap all the benefits of the exercise. Our
goal is to activate the most muscle fibers inside the muscle and proper form is one of the ways
to ensure that.
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CONCENTRATE ON NEGATIVES(ECCENTRICS)
Most people are not aware of how important negative portion of any exercise is.
Most muscle damage occurs during negatives and muscle damage is one of the three most
important muscle growth factors. The whole process of protein breakdown and synthesis
depends on muscle damage so concentrate on exercise negatives.
Make your negatives slow and controlled with full concentration on squeezing the muscles.
Always make your negatives at least 2-3 seconds long. In exercises that include cables use
very long negatives like 4-5+ seconds because due to cable mechanics you’ll have tension
throughout the whole movement.
PUT ALL YOU GOT IN EVERY SET/PUSH YOURSELF
Giving almost max effort every set, really challenging your body and muscles is extra important
to make them grow. Always make sure you give your all and don’t let your mind quits before
your body.
Push through the pain and enjoy your gains!
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FOREARMS ATTACK PLAN
UNDERSTANDING THE FOREARMS
I always say; compound movements and basics will give you “most bang for your buck” and
usually I’d agree that your forearms get solid amount of stimulus through raw upper body pulling
exercises like pull ups, rows, deadlifts and they get stimulated even in curls BUT THIS WILL
ONLY GET YOU TO A CERTAIN DEGREE OF FOREARM DEVELOPMENT.
Forearm growth is proportional to grip strength but only to a certain degree!
If you’re a complete beginner your forearms will definitely benefit from raw pulling and yes some
gains will be made in the forearm department but once you “dry out” those newbie gains
forearm gains will stall.
Unless you’re a genetic freak chances your forearms will react to additional improvements in
grip strength(after newbie phase) are very low.
Reason is simple(and logical).
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Forearm muscles(flexors, extensors, brachioradialis) are actually attached to wrist tendons and
they react to the wrist motions like WRIST FLEXION and WRIST EXTENSION. In reality
forearm flexors and extensors aren’t even directly linked to gripping(especially extensors).
In order to maximize the forearms development you supposed to engage forearm muscles in
their natural mechanical pattern. Most natural mechanics for maximal engagement of forearm
muscles are ​WRIST FLEXION, WRIST EXTENSION​ and also ​ELBOW FLEXION WITH
NEUTRAL AND PRONATED HAND PLACEMENT(to target brachioradialis)​.
WRIST FLEXION will target INNER PORTION OF THE FOREARMS(FOREARMS FLEXORS)
WRIST EXTENSION will target OUTTER PORTION OF THE FOREARMS(FOREARMS
EXTENSORS)
ELBOW FLEXION(NEUTRAL/PRONATED) will target also OUTTER/UPPER PORTION OF
THE FOREARMS(BRACHIORADIALIS)
AGGRESSIVE HIGH-FREQUENCY APPROACH
I generally believe in high-frequency approach for muscle gains but this concept gets even
deeper meaning when it comes to forearms. Forearms are used everyday, all the time and
therefore their ability to recover from physical activity is high(among the calves and abs,
probably the highest of all muscles). It’s a simple logic actually that in order to finally trigger the
growth in forearms you should train them with high frequency.
Other key factor that makes high-frequency training an absolute must for forearm growth is the
fact that forearm muscles are made of high-amount of slow-twitch fibers that react well to higher
frequency but also to higher reps and concentrating on metabolites accumulation(metabolic
stress). Yeah, blabla… in short: GO FOR THE PUMP!
I bet you’re all fired up now because let’s face it; who doesn’t love insane skin-splitting pump?!
Taking muscle fibers and everyday mechanics is extremely important when it comes to picking
an exercises to target muscle group but it’s absolutely crucial when it comes to forearms.
As I already mentioned you’ll train forearms 6/7 days a week(preferably Sunday will be a day
off) and this is applied completely irrelevant of your regular training routine. If you want to make
those forearms grow you’ll have to find a way to hit’em religiously 6/7 days in a week for the
next 6 weeks.
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HIGHER REPS/CHASING PUMP
As I mentioned forearms are very slow-twitch dominant muscles which makes them react well to
higher reps and MAXIMAL PUMP.
Still we have to take into consideration that fast-twitch fibers have higher potential for growth
compared to slow-twitch fibers and just like any other muscle forearms still have a certain
percentage of those fast-twitch fibers.
That lower-rep work will be reserved for elbow flexion exercises like hammer and reverse curls.
Irrelevant of the fact you’re going to train mostly in higher rep range that doesn’t mean you won’t
chase PROGRESSIVE OVERLOAD. You simply have to give your muscles reason to grow and
forcing the adaptational ability through PROGRESSIVE OVERLOAD is the best way to do it!
Don’t forget to give your best and use little bit more weight each week, or perhaps
increase the reps on certain sets using the same weight.
EXERCISE CHOICE AND TRAINING PATTERN
The key for effectiveness in this program lies in simplicity.
You’re going to use only 3 EXERCISES FOR EACH OF THE 3 MECHANICAL MOTIONS
throughout the whole program.
Major reason why people lose the track of progressive overload or fail to keep the things on
track is because they use too many exercises and variations.
We want to put some serious “meat” on the forearms not turn this 6 weeks into “exercise
rainbow” and complete circus.
Whether you’re going to do this as a separate training session from your regular training
or you’re going to combine it with your regular training session is all up to you.
Words of warning tho’: your forearms will get probably quite sore at the beginning of the
program and there is a chance your pulling performance will suffer so I advise you to
slightly decrease the overall training volume for back and biceps over the next 6 weeks.
10
This way you’ll spare your joints, ligaments but also avoid any chance of overtraining.
On top of this the fact your grip strength will feel inconsistent and weaker than usual it is
probably the smartest thing to do; to avoid any frustrations over possible drop in pulling
performance during that period.
BASIC TRAINING CONCEPT GOES LIKE THIS:
-1 exercise per day for each motion(wrist flexion,wrist extension and elbow flexion)
-3 training blocks of 2 weeks will be different in terms of exercise choice, volume and
intensity/special techniques but each block separately is simplified and pretty much
consistent
-based on required rep range, try to pick the proper starting weight for the exercises
layed out in the program but every time you push the first set over the required repetition
range feel free to slightly increase the weight next day(next time you’re doing the
exercise).
-there is a lot of TRAINING TO FAILURE and MAXIMAL PUMP chase inside the program
DON’T SUPERSET ANY OF THE FOREARM EXERCISES
Reason for this is to avoid possible wrist irritation or injury. I’ve realized after some time of
experimenting that my wrists get badly irritated and painful if I superset wrist flexion exercise
with wrist extension exercise.
That’s just might be my case but I don’t want you to take any chances and get yourself injured
during program.
Steady gains were made without supersetting so it’s not really required or necessary.
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BASIC DIET APPROACH
Since this a muscle gain program it is only logical you’re eating according to that goal
throughout the course of the program. This means steady CALORIC SURPLUS.
I’m assuming your regular training routine is concentrated towards muscle growth and hopefully
you’re eating according to it.
In case you need quick “reminder” on how you should set up your diet here it is:
You simply have to eat to support your goal and in this case this means sufficient caloric surplus
in order to build muscle.
My advice is to stick with 400-600 calories above your maintenance range because this way
most of the gains obtained will be pure muscle. Minimizing fat gains in the process is important
so you can have a clear picture of how much actual muscle you gained.
Whatever type of diet you choose while on this training program make sure it supports your goal
which in this case is gaining muscle. Be smart about it and approach to your diet strict just like
to training itself.
Here are my nutritional tips for gaining muscle:
●
●
●
●
●
Build a base of your diet around lean protein sources(eggs, egg whites, chicken, turkey,
beef, lean pork, cottage cheese, fish, canned fish, whey protein….)
While trying to pack on muscle concentrate on eating majority of your daily carb intake
around workout time(before, during and after) and early in the day. Best carb sources
are white or brown rice, oats, pumpernickel and ezekiel bread, organic breakfast cereals,
fruits, vegetables/greens….
Eat a sufficient amount of fats because they’re essential for optimal body functioning and
also don’t avoid saturated fats since they can help you regulate your testosterone levels
which is extremely important for building muscle and fat loss. This is extremely important
for highly physically active individuals.
Make sure you’re in slight caloric surplus, sufficient enough for building muscle but not
too high so you don’t store excessive calories as body fat.
Eat clean most of the time but allow yourself a treat, some sort of cheat meal from time
to time. Make sure you cheat on your training day so all those calories are used in
muscle building process.
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●
Concentrate on raising the insulin levels around workout time since this will ensure that
most of the nutrients are used by your muscles instead of stored as a fat. Eat some
simple carbs directly before training and throw in some proteins also. This will boost your
insulin levels. Avoid unnecessary insulin spikes during the time of the day you’re not
active to avoid storing calories as a body fat.
IMPORTANT NUTRITION ADD FOR THIS PARTICULAR
SPECIALIZATION PROGRAM
All guidelines above are designed for a regular muscle gain program but since your
overall training volume will be increased due to this specialization add I advise you to
increase your calories even a bit higher just to make sure you stay in necessary caloric
surplus to build muscle.
Good starting point should be additional 300 calories on top of your regular daily caloric
intake(regular surplus for optimal muscle gain rate). This is a good way to provide the
body with all the necessary nutrients for stimulating the further muscle growth.
Track your weight fluctations and work your way from that point. If you’re gaining weight
too fast cut down calories a bit., if you’re gaining weight too slow or not at all increase
calories a bit.
13
Usually I’d lay out upon you a ton of training and dieting concepts that are related to the
program but since this is just ADDITION TO YOUR REGULAR TRAINING PROGRAM I’ll stop
myself here with a hope you got every under control; training and nutrition wise.
Let’s jump onto program!
14
WEEKS 1&2
In first two weeks you’re going to attack the forearms with absolutely minimal necessary volume.
You won’t do any special techniques nor any other type of complex stuff.
First 2 weeks are all about firing up those forearm muscle fibers with straight sets.
ELBOW DOMINANT EXERCISE FOR FIRST 2 WEEKS IS​ DUMBBELL HAMMER CURL!
-
You’ll do 3 sets of dumbbell hammer curls in reverse pyramid style
1st set is in 6-8 rep range, 2nd set is in 8-12 rep range and 3rd set is in 12-20 rep range
Use heaviest weights you can handle in each rep range
Every time you hit the upper limit for the rep range increase the weight next day
Rest 2-3 minutes between each set
WRIST FLEXION EXERCISE FOR FIRST 2 WEEKS IS ​SEATED BARBELL WRIST CURL!
-
You’ll do 3 sets of seated barbell wrist curls in 15-20 rep range
On last set go to absolute contractile failure/until you’re unable to do a single rep
Use heaviest weight you can handle for that rep range
Every time you hit the upper limit for the rep range increase the weight next day
Rest 60-90 seconds between each set
WRIST EXTENSION EXERCISE FOR FIRST 2 WEEKS IS ​SEATED REVERSE BARBELL
WRIST CURLS!
-
You’ll do 3 sets of seated reverse barbell wrist curls in 15-20 rep range
On last set go to absolute contractile failure/until you’re unable to do a single rep
Use heaviest weight you can handle for that rep range
Every time you hit the upper limit for the rep range increase the weight next day
Rest 60-90 seconds between each set
*TRY TO DO THE EXERCISES IN THAT PARTICULAR ORDER AND REST AT LEAST 3
MINUTES BETWEEN EXERCISES
*YOU’RE DOING THIS DRILL EVERYDAY EXCEPT SUNDAY! THIS MEANS YOU’RE
TRAINING FOREARMS 6 OUT OF 7 DAYS A WEEK
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*CONCENTRATE ON PROPER FORM ON EACH AND EVERY EXERCISE! FULL RANGE
OF MOTION, NO MOMENTUM OR SOME SORT OF CHEAT.
*CONCENTRATE ON SLOW AND CONTROLLED NEGATIVES(ECCENTRICS) AND
CONTROLLED BUT EXPLOSIVE CONCENTRICS.
*ALWAYS CHOOSE PROPER WEIGHT FOR THE REQUIRED REP RANGE AND DON’T
CHEAT YOURSELF IN TERMS OF PROPER FORM BECAUSE YOU’LL BE ROBBING
YOURSELF OF GAINS.
16
WEEKS 3&4
In week 3 and 4 you’re going to use special techniques on particular days and also there is
slight change in reps/sets scheme.
ELBOW DOMINANT EXERCISE FOR WEEKS 3&4 IS ​REVERSE CABLE CURL​!
-
You’ll do 3 sets of reverse cable curls in 12-15 rep range
Rest 60-90 seconds between regular sets
Every time you hit the upper limit for the rep range increase the weight next day
Use heaviest weights you can handle in each rep range
Days 3&6 of the training week you’re going to do the triple dropset on the last set
Dropset should be done to absolute failure(3rd set go to absolute failure/drop the weight
for 20%, rest for 15 seconds and do another set to failure/drop the weight for additional
20%, rest for 15 seconds and do the final set to failure)
WRIST FLEXION EXERCISE FOR WEEKS 3&4 IS ​SEATED CABLE WRIST CURL​!
-
You’ll do 4 sets of seated cable wrist curls in 10-15, 15-20, 20-25, 25-30 rep ranges
Rest 60-90 seconds between sets
Every time you hit the upper limit for the rep range increase the weight next day
Use heaviest weights you can handle in each rep range
On last set go to absolute contractile failure/until you’re unable to do a single rep
WRIST EXTENSION EXERCISE FOR WEEKS 3&4 IS ​SEATED HANGING REVERSE WRIST
CURL(USE BARBELL)​!
-
You’ll do 4 sets of seated hanging reverse wrist curls in 10-15, 15-20, 20-25, 25-30 rep
ranges
Rest 60-90 seconds between sets
Every time you hit the upper limit for the rep range increase the weight next day
Use heaviest weights you can handle in each rep range
On last set go to absolute contractile failure/until you’re unable to do a single rep
*TRY TO DO THE EXERCISES IN THAT PARTICULAR ORDER AND REST AT LEAST 3
MINUTES BETWEEN EXERCISES
*YOU’RE DOING THIS DRILL EVERYDAY EXCEPT SUNDAY! THIS MEANS YOU’RE
TRAINING FOREARMS 6 OUT OF 7 DAYS A WEEK
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*CONCENTRATE ON PROPER FORM ON EACH AND EVERY EXERCISE! FULL RANGE
OF MOTION, NO MOMENTUM OR SOME SORT OF CHEAT.
*CONCENTRATE ON SLOW AND CONTROLLED NEGATIVES(ECCENTRICS) AND
CONTROLLED BUT EXPLOSIVE CONCENTRICS.
*ALWAYS CHOOSE PROPER WEIGHT FOR THE REQUIRED REP RANGE AND DON’T
CHEAT YOURSELF IN TERMS OF PROPER FORM BECAUSE YOU’LL BE ROBBING
YOURSELF OF GAINS.
18
WEEKS 5&6
Last 2 weeks you’ll go all out! This is probably the simplest scheme to follow in the whole
program and you’ll see why;
ELBOW DOMINANT EXERCISE FOR WEEKS 5&6 IS ​ROPE HAMMER CURL​!
-
You’ll do 3 sets of rope hammer curls to absolute contractile failure/until you’re unable to
perform a single solid rep
Use amount of weight equal to your 12RM(repetition maximum)
Rest 60 seconds between sets
Every time you go above 12 reps on all 3 sets increase the weight next day
WRIST FLEXION EXERCISE FOR WEEKS 5&6 IS ​BEHIND THE BACK BARBELL HANGING
WRIST CURL​!
-
You’ll do 3 sets of behind the back barbell hanging wrist curls to absolute contractile
failure/until you’re unable to perform a single solid rep
Use amount of weight equal to your 20RM(repetition maximum)
Rest 60 seconds between sets
Every time you go above 20 reps on all 3 sets increase the weight next day
WRIST EXTENSION EXERCISE FOR WEEKS 5&6 IS ​STANDING BARBELL HANGING
REVERSE WRIST CURL​!
-
You’ll do 3 sets of standing barbell hanging reverse wrist curls to absolute contractile
failure/until you’re unable to perform a single solid rep
Use amount of weight equal to your 20RM(repetition maximum)
Rest 60 seconds between sets
Every time you go above 20 reps on all 3 sets increase the weight next day
*TRY TO DO THE EXERCISES IN THAT PARTICULAR ORDER AND REST AT LEAST 3
MINUTES BETWEEN EXERCISES
*YOU’RE DOING THIS DRILL EVERYDAY EXCEPT SUNDAY! THIS MEANS YOU’RE
TRAINING FOREARMS 6 OUT OF 7 DAYS A WEEK
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*THE KEY HERE IS TO HIT ABSOLUTE FAILURE ON EACH SET, DON’T CHEAT
YOURSELF BY LEAVING FEW REPS IN A TANK. PUSH EACH SET LIKE YOUR LIFE
DEPENDS ON IT AND DON’T STOP WHEN IT HURTS., STOP WHEN YOU REALLY CAN’T
PULL OUT A SINGLE REP ANYMORE.
*CONCENTRATE ON PROPER FORM ON EACH AND EVERY EXERCISE! FULL RANGE
OF MOTION, NO MOMENTUM OR SOME SORT OF CHEAT.
*CONCENTRATE ON SLOW AND CONTROLLED NEGATIVES(ECCENTRICS) AND
CONTROLLED BUT EXPLOSIVE CONCENTRICS.
*ALWAYS CHOOSE PROPER WEIGHT FOR THE REQUIRED REP RANGE AND DON’T
CHEAT YOURSELF IN TERMS OF PROPER FORM BECAUSE YOU’LL BE ROBBING
YOURSELF OF GAINS.
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QUICK NOTES
*WHETHER YOU’RE GOING TO DO THIS FOREARM DRILL IN COMBINATION WITH YOUR
REGULAR TRAINING SESSION OR AS A COMPLETELY SEPARATE TRAINING IT’S ALL
UP TO YOU. AS LONG AS YOU’RE ABLE TO GIVE MAXIMAL EFFORT INTO EACH SET IT
DOESN’T MATTER WHEN YOU’RE GOING TO FIT IN THE FOREARM TRAINING SESSION
IN THE DAY
*DON’T TRY TO SPLIT UP THE EXERCISES OVER THE COURSE OF THE DAY OR
CHANGE IT IN ANY OTHER WAY. DO THE WHOLE FOREARM DRILL AS A SINGLE
TRAINING SESSION.
*DON’T UNNECESSARILY CHANGE THE EXERCISE ORDER OR TRY TO CHANGE ANY
OTHER ASPECT OF THE ROUTINE(SETS, REPS, SPECIAL TECHNIQUES ETC.) BECAUSE
I CAN’T GUARANTEE YOU THE RESULTS UNLESS YOU STICK TO THE PROGRAM
EXACTLY AS IT IS WRITTEN
*DON’T SKIP THE DAY BECAUSE YOU’RE MESSING WITH THE TRAINING PATTERN
AND ONCE AGAIN I WON’T BE ABLE TO GUARANTEE YOU RESULTS
*ONLY WAY I CAN GUARANTEE YOU RESULTS IS TO STICK WITH THE PROGRAM
EXACTLY HOW IT’S DESCRIBED AND WRITTEN. FOLLOWING THE EXACT STEPS AND
TRAINING APPROACH IS THE BEST WAY TO REAP ALL THE POTENTIAL BENEFITS OF
THE PROGRAM
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WEEKS 7&8(SUPERCOMPENSATION PHASE)
You’re probably wondering; what’s this now?! Didn’t he tell program will last 6 weeks?!
Well these 2 weeks are equally important like the previous 6. This is the time period where most
growth will occur.
Only way to make the previous 6 weeks effective as possible is to go into 2 weeks of forced
recovery directly after. This is called SUPERCOMPENSATION and due to aggressive nature of
the high-frequency specialization program you basically tapped into “overtraining” zone.
This doesn’t mean you overtrained, but it means you’ve reached higher levels of “accumulated
muscle fatigue” over last 6 weeks and this is exactly what will force your muscles into massive
adaptation and basically growth.
I’m not saying you should take complete rest from training, I’m saying you should take
complete rest from any direct forearm training, avoid any excessive gripping and it would
be probably best if you keep the pulling(back, biceps) training volume just as low if not
even lower for the next 2 weeks.
This is crucial recovery phase and probably the most size gains will occur in this period.
Give those forearms chance to fully recover, adapt and grow in the process.
Eating sufficient amount of calories for growth is no brainer so don’t forget about that
part too unless you want all the hard training and painful sets go the waste.
SO TO PUT IT SIMPLE:
-
DITCH ALL DIRECT FOREARMS TRAINING FOR NEXT 2 WEEKS
AVOID EXCESSIVE HEAVY GRIPPING AND GRIP WORK
KEEP PULLING(BACK, BICEPS) TRAINING VOLUME TO A MINIMUM(HELL; I
CAN’T BELIEVE I’M SAYING THIS BUT USE FREAKIN’ STRAPS IF THAT IS WHAT
IS NECESSARY TO GIVE YOUR FOREARMS CHANCE TO RECOVER)
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SAY WELCOME TO YOUR NEW “BEEFED UP
POPEYE’S”
Hopefully you took forearms measurement at the very beginning of this program so you can
compare the results and possible improvements.
I take forearm measurement at the thickest part of the forearm(about an inch below the elbow
bony protrusions).
I use measuring tape and measure my forearms in two different ways:
-
First measurement is with arm completely straight. Your hand in combination with arm
should make a straight line and hang freely by your side. Forearms should be completely
relaxed
-
Second measurement is with my forearms flexed. Forearm should be flexed in 90
degree position compared to the upper arm with hand flexed in “gooseneck” position
So how much you gained over last 6 weeks(8 weeks)?
I tested the program myself before launching and even though I consider forearms to be my
stronger point I still managed to put on additional 1.5cm(3/5th of an inch) on each of my forearm
which is just crazy considering I have almost 10 years of consistent lifting/training behind me
and the fact this specialization lasts only 6 weeks.
If my assumptions are right I believe that is the bare minimum you should gain through this
program if you stick with the training guidelines and get your nutrition in order.
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I definitely don’t have the best forearms ever but I consider them to be quite solid and they’ll
only going to get better!
Few of mine forearm pics:
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LET’S MAKE SOME GAINS
Remember; every exercise works if you do the work so in order to make the most out of this
program you’ll have to be disciplined, smart and give all you got! Your gains depends on you
and you alone and that is your greatest power.
I wish you all the gains in the world and let the game begin. Don’t forget to enjoy next 6 weeks
and your new gains.
I really appreciate you checking this program and I can’t wait to see your progress!
Feel free to contact me anytime if you have some questions or need advice on my e-mail:
lizofs@gmail.com​ or your can contact me on one of my social media accounts anytime.
Danijel Lizačić
@lizokryptonian
@kryptonianfitfamily
Kryptonian Fitness founder
“THERE IS ALWAYS A WAY”
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