The one on:
http://www.t-nation.com/findArticle.do? ... 2-training
So, what I want to hit with this are foreams - I need those muscles to grow a lot more than other ones.
Could you please give me some major guidelines of what exercizes to work in order to successfully implement this routine to making forearms improve.
It however says to perform different exercize every week, but maybe you could tell me what exercizes should be in the loop, and in what order? Thanks
Ok swanso, you gave me the 9 Week programme...
Moderators: Boss Man, cassiegose
Ok swanso, you gave me the 9 Week programme...
Last edited by Dado on Wed Aug 09, 2006 7:04 pm, edited 1 time in total.
Oh and yeah - I'd really appreciate a clarification on this:
DAY 1
Sets: 6
Reps: 3
Rest: 70s (70 seconds)
Load: 6RM (6 reps max)
Now it says, Reps:3. What is the "load" thing's role then. Why does it say 6 reps max? If there are already 3 reps up there? guess is that I need to take up a weight that I could repeat in warm-up for not more than 6 times. Am I correct or this RM thing is something else?
DAY 1
Sets: 6
Reps: 3
Rest: 70s (70 seconds)
Load: 6RM (6 reps max)
Now it says, Reps:3. What is the "load" thing's role then. Why does it say 6 reps max? If there are already 3 reps up there? guess is that I need to take up a weight that I could repeat in warm-up for not more than 6 times. Am I correct or this RM thing is something else?
i would say you need them to get stronger not neccesarily bigger...your best bet is to list all the forearm exercises you can think of and that you have the equipment to do them with (search exercise guide here and exrx.com is good as well)...now you will need to pair up difficult exercises with lower rep days i.e. reverse preacher curls would be used for say 8 reps and below where wrist curls might be used for higher rep sets...basically for the lower rep days you want to use the heaviest exercises you can...here's a sample week from it for forearms:
WEEK 1
Addendum for Weeks 1-4: Perform for one or two body parts. Choose one exercise for each body part, each day. Stretch after each session.
DAY 1 - reverse preacher curl
Sets: 6
Reps: 3
Rest: 70s (70 seconds)
Load: 6RM (6 reps max)
DAY 2: Off
DAY 3 - wrist curl
Sets: 3
Reps: 10
Rest: 120s
Load: 12RM
DAY 4: Off
DAY 5 - db hammer curl
Sets: 5
Reps: 5
Rest: 90s
Load: 8RM
DAYS 6 & 7: Off
see how it works?...what i want you to do is to search as many exercises as you can for forearms and that you can do and post them and i'll allocate them for the whole program if you like
DAY 1
Sets: 6
Reps: 3
Rest: 70s (70 seconds)
Load: 6RM (6 reps max)
* this is how chad does all his programs...because your training with high frequency, you can't go to absolute failure as the next workout will suffer so what he does is prescribe certain reps (in this case 3 per set for 6 sets) but instead of using a wt where you can just get 6 on the 1st set (and less reps each set there after) you will use a slightly lightwer wt that will enable you to get all the reps and let the volume take care of muscle growth instead of intensity...if you read the article with it you'll know what i mean
WEEK 1
Addendum for Weeks 1-4: Perform for one or two body parts. Choose one exercise for each body part, each day. Stretch after each session.
DAY 1 - reverse preacher curl
Sets: 6
Reps: 3
Rest: 70s (70 seconds)
Load: 6RM (6 reps max)
DAY 2: Off
DAY 3 - wrist curl
Sets: 3
Reps: 10
Rest: 120s
Load: 12RM
DAY 4: Off
DAY 5 - db hammer curl
Sets: 5
Reps: 5
Rest: 90s
Load: 8RM
DAYS 6 & 7: Off
see how it works?...what i want you to do is to search as many exercises as you can for forearms and that you can do and post them and i'll allocate them for the whole program if you like
DAY 1
Sets: 6
Reps: 3
Rest: 70s (70 seconds)
Load: 6RM (6 reps max)
* this is how chad does all his programs...because your training with high frequency, you can't go to absolute failure as the next workout will suffer so what he does is prescribe certain reps (in this case 3 per set for 6 sets) but instead of using a wt where you can just get 6 on the 1st set (and less reps each set there after) you will use a slightly lightwer wt that will enable you to get all the reps and let the volume take care of muscle growth instead of intensity...if you read the article with it you'll know what i mean
6RM means your 6 repetition maximum which is the mosat wt you can do 6 perfect reps with...not 5, not 7 but 6...this would be you use...obviously where it says use a 12rm you'd need a lighter wt...if you can test each exercise...it's probably easier to teast you 4 - 6RM as u won't tire as much during the testing part...then find a rep max table that you can run through and get the different maxes at different rep numbers
Ok I went through the exercizes, but hey - stupid me - I can only do dumbbell and barbell exercizes, and for forearms I made that wrist roller thing, so I can do that one as well. But the other exercizes (no gym around here) are not available here. So I'd be grateful if you devised exercize forearm routine for that 9 week programme for me.