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Table of contents
• Introduction to Anabolic Xtreme’s Big Arms Guide

• Chapter 1: Add 1 Inch to Your Arms in 30 Days!

• Chapter 2: Brutalize Your Biceps into New Growth

• Chapter 3: Amassing Titanic Triceps

• Chapter 4: Forging Massive Forearms

• Chapter 5: HOT Girls Love Big Arms

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“Pain is weakness leaving the body”

Welcome to Anabolic Xtreme’s Big Arms Guide!
If you think back to the goals you set for yourself when
you first starting lifting, I’ll bet that building a massive
pair of arms was at the top of your list…aside from get-
ting more girls maybe! Let’s face it, arm development is
the quintessential marker of muscularity and personal
progress, and separates the dedicated from the faint of
heart. When someone says “flex for me”, what do you
do? You roll up your sleeves and hit a front double bi-
ceps pose! I’ve never seen someone who’s been asked
that question peel off their shirt, turn around, and hit a
lat spread! It just doesn’t happen.

No matter what stage of the game you are in, whether

you’re a beginner looking to change your physique and
the way people respond to you, or you’re more advanced
and have years of training under your belt, we all are
constantly striving to forge bigger, thicker, meatier, and
more impressive arms.

Anabolic Xtreme’s Big Arms Guide takes a profound shift

away from traditional arm training guides that already
teach you the stuff you already know. We already know
how to perform the various biceps exercises, triceps ex-
ercises, etc. We already know that perfect form is key.
So why waist more time covering topics you’re already
familiar with?

This is a guide to help you build some BIG ASS ARMS!! So

let’s get some!

Inside you’ll find some of the most brutal techniques,

programs, training principles, and shocking twists that
you can add to your programs that are guaranteed to
pack on slabs of awe inspiring, eye catching, female en-
ticing muscle mass!
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Chapter 1
Add 1 Inch to Your Arms in 30 Days!
Here’s the Strategy:
1. You will be training your arms twice per week. For ex
ample, on Monday and Thursday.
2. You will be training your biceps and triceps together in
the same workout.
3. You will alternate between performing one exercise for
triceps, then one exercise for biceps, then one exercise for
triceps, then biceps, etc.
4. Each workout will last approximately 1 hour. No longer.
Your arms for the next 30 days will take priority. You
will need to choose two days each week that you will
be training arms. For example you can choose Monday/
Thursday or Tuesday/Friday. Whichever is easiest for your
schedule. You will be training your arms and only your
arms on that day. No abs, no cardio, nothing. These two
days are reserved solely for destroying your pipes, and
you’re going to need every ounce of energy for it!

The workout itself will last precisely one hour. The goal
during this one hour time frame is to pump the living hell
out of your arms to such a staggering degree that you can-
not bend your arms to wipe the sweat off your forehead!
You want to flush as much blood into your guns as you
can within this 1 hour time frame. To achieve such a pump
though, a 1 minute rest will be taken between sets as you
alternate from biceps to triceps, biceps to triceps. With
that said, if you don’t have a stop watch, keep an eye on the
timer on your iPod, CD player, or even the gym wall clock.
Don’t lose track of time, don’t slack between sets. Growth
comes from creating a novel stimulus your muscles aren’t
use to receiving. So watch the clock, allow one minute
between sets as your move from biceps to triceps, per-
form 10-16 reps per set, and remember, the goal is pump
as much blood into your arms as humanly possible in one
hour! The number of sets you perform doesn’t matter and
neither does the weight. Use a weight with which you can
always get between 10-16 reps.
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The exercises you choose also don’t matter. What I have

found from personal experience with this program is that
it is best to choose exercises that you can easily transi-
tion into in close proximity. For example, I like to start
off with Cable Curls for biceps for 10-16 reps, rest for 1
minute, then do Cable Triceps Pushdowns for 10-16 reps,
rest 1 minute, go back to Cable Curls, rest another min-
ute and go back to Cable Tricep Pushdowns. I’ll repeat
this sequence for 15 minutes, and then move on. This way,
I don’t have to run from one machine to another. I can do
it all in one place.

Quick Recap of Execution.

• 1 hour workout.
• Alternating bicep exercise with triceps exercise.
• 1 minute rest between sets.
• Reps in the 10-16 range.
• Always stop 1-2 reps shy of failure.
• Weight used does NOT matter. Growth occurs from accu-
mulated stimulus.
• The Goal is to keep your arms engorged with blood for
one whole hour.

Bi & Tri Exercise Pairings for Easy Transition.

• Cable Curls / Cable Triceps Pushdowns

• Barbell Curls / Overhead Barbell Extensions
• Barbell Curls / Close Grip Presses
• Incline Dumbbell Curls / Incline Overhead Barbell Ex-
tensions
• Seated Dumbbell Curls / Seated Overhead Dumbbell Ex-
tensions

The pairings of bicep and tricep exercises is often depen-

dant on the location of equipment inside your gym. PLAN
AHEAD and know which pairings you will perform before
going to the gym. That way, if you show up and your space/
equipment is taken up, you can easily start with another
pairing of your choice!
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One Last Question

How do I train my other body parts throughout the week

with this routine? Excellent question! With these set
ups, you will be targeting your back before your arm
day assault. On chest/shoulders day, you will stay 100%
away from all pressing movements. No bench presses, no
shoulder presses. Performing these pressing movements
will impinge upon your arm recovery. Focus on isola-
tion movements for chest, such as cable flies and dumb-
bell flies. For shoulders, focus on lateral movements to
the front, side, and rear. Incorporate cables as well into
your routine.

There are multiple strategies that you can employ. For

those who like training 5 days a week, you can chose to
utilize this option.

• Monday: Back
• Tuesday: Biceps & Triceps Assault
• Wednesday: Off
• Thursday: Chest/Shoulders
• Friday: Biceps & Triceps Assault.
• Saturday: Legs
• Sunday: Off

For those who prefer a 4 days per week approach, you can
follow this program.

• Monday: Back (Deadlifts Only), Legs (Squats Only)

• Tuesday: Biceps & Triceps Assault
• Wednesday: Off
• Thursday: Chest/Shoulders
• Friday: Biceps & Triceps Assault.
• Saturday: Off
• Sunday: Off
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Chapter 2
Brutalize Your Biceps into New GROWTH!
“Everybody wants to get big, but ain’t nobody wanna lift
no heavy ass weight!” said one of bodybuilding’s most
iconic figures in history, Ronnie Coleman. And it’s true.
Let me ask you this? How long have you been curling the
same 40lb dumbbells, or 50lb dumbbells? Maybe on a
good day you’ve been able to hit those elusive 55’s. How-
ever, when is the last time you made a significant jump in
strength, and thus overall size in your arm development?

Bodybuilding is a mind game. You have to crave lifting

heavier weights. Before you even set foot in that gym,
you must be able to visualize and feel what it feels like to
curl 55lb dumbbells, 60lb dumbbells, 70lb dumbbells, be-
fore you even attempt it. You have to be able to actual-
ly feel yourself as being stronger. You have to feel that
sense of domination and accomplishment as if you’ve just
grinded out a set of 10 reps with 70lb dumbbells. Gaining
strength is just as much physical as it is mental. The key
is imagining, feeling, and ultimately believing that you
can walk in and curl 5lbs more than you did the last time,
as if it were nothing, as if you own that weight.

As the fitness industry has exploded over the last 20

years, many new variations on biceps exercises have
emerged. With all of the choices in exercises, how do you
know which ones to chose from? The thing to remember
is this. The arm moves through the same range of motion,
regardless of the exercise you have chosen, from exten-
sion to flexion, and back.

With that being said, if you want to stimulate the most

amount of mass development, you MUST chose the ex-
ercises that allow you to lift the heaviest amounts of
weight. It is well known that 8-12 reps is the most ideal
rep range for building raw, lean muscle mass. How-
ever, if you want to get bigger you have to get stronger.
Why? Because the stronger you get, the more weight you
can handle in the higher rep ranges of 8-12. Who’s go-
ing to have bigger biceps? Person “A” who can do dumb-
bell curls with 40’s for 12 reps, or person “B” who can do
dumbbell curls with 70’s for 12 reps?
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Ok then, you see my point! One of the most effective ways

to increase overall muscle size is to break for three to
four weeks from your standard training and focus purely
on power.

For this biceps-annihilating program, you will be work-

ing strictly in the four to six rep range, digging deep and
tearing into those fast twitch, Type IIA fibers that are
so dominant and renowned for their ability to gener-
ate explosive force. The plan is simple. All you need is
four solid reps. Any more than six reps and you’re lift-
ing too light. To keep you on track throughout this phase,
it is best to pick up a logbook so that you are constantly
pushing yourself to use more and more weight, each and
every time. No slacking allowed!!

So strap up, gear up, and let’s get ready to throw up some
big plates! It’s time to force those biceps to do that one
things your genetics don’t want to happen, and that’s
grow….and grow BIG!!

Your Iron Arsenal!

The Barbell Curl -
Barbell curls are by far the most tried and true exercise
for generating raw muscle mass and power. They are
commonly referred to as a compound exercise, wherein
multiple muscle groups assist the motion. For example,
when performing barbell curls, not only are you en-
gaging your forearms and biceps muscles, you are also
heavily recruiting fibers from you anterior deltoids and
trapezius muscles to aid in the movement. This is a good
thing however, as you will be able to lift far more weight
performing this exercise than any other biceps exercise,
thus subjecting your biceps muscles to a brutal beat
down.

But there’s another reason why the barbell curl is so

effective, and it has to do with those little 2 ½ lb plates
that you see often times collecting dust on the plate
racks in most gyms.

Curling 65lb dumbbells isn’t easy. Making that 5lb jump

to 70lb dumbbells can feel like you’re adding an extra
20lbs sometimes, regardless of how well you’ve mas-
tered handling those 65’s. However, with a barbell,
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you can easily incorporate the use of 2 1/2 lb plates.

A dumbbell jump from 65lb dumbbells to 70lb dumbbells
is really an increase from 130lbs to 140lbs between both
arms. However, if you’re using a barbell and incorporat-
ing the use of 2 ½ lb plates, you can now make the jump
from 130lbs to 135lbs with greater ease, without risking
injury, and at the same time still gaining strength. The
perceived difference in weight will be barely noticeable
and yet, you will be curling more weight than your biceps
muscles are use to handling. And one of the single best
tried and true methods to gaining mass is to force your
muscles to handle a load/stressor that they are not use
to handling.

Before you know it those 2 ½ lb plates will add up to

15lbs more, and you’ll be shattering your old lifting
records, blasting through plateaus, and on your way to
gaining more muscle!

Whether you prefer straight barbells or EZ Curl Bar-

bells, barbell curls are a sure fire way to construct new
dimensions to your biceps.
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Dumbbell Curls -
While strikingly similar to barbell curls, dumbbell curls of-
fer up a unique advantage over using barbell curls in your
routine. Simply, it requires more energy for your body to
move 140lbs in one movement than it does 70lbs in one move-
ment. Performing alternating dumbbell curls will allow you
to individually subject each biceps muscle to an overwhelm-
ingly brutal beating, as you approach each and every single
rep with more gas in your tank.

Preacher Curls -
By far one of the most effective exercises at recruiting and
igniting muscle fibers into overdrive, the preacher curl is
one of the most efficient exercises to include in your arsenal.
Whether you chose to use a barbell and add 2 1/2lb plates, or
you use a dumbbell and spot each arm with the other to bang
out two to three more reps beyond failure, this exercise, when
done properly, will ignite a massive cascade of intracellular
muscular responses, all simultaneously screaming at your
muscles to grow bigger!

Performing preacher curls with dumbbells, and thus one arm

at a time provides a huge advantage over using a barbell.
With a barbell, when you fail, you fail, and unless you have
a spotter, you’re not going to be able to get any more reps
out than what your body is capable of doing. With dumbbells
however, you can use your other arm to assist the working
arm in grinding out two to three more reps beyond failure.
Ad mentioned before, new muscle is signaled to grow when the
muscle is subjected to a stressor that it is not familiar with.
If you can fail at rep nine, force each arm to go to 12 with the
assistance of the other.
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Concentration Curls, High Cable Curls, Spider

Curls, etc -
Forget these during the power phase. You’re after raw
mass, and frankly your muscle bellies are shaped the way
your genetics have dictated they will be shaped. “Shap-
ing” exercises won’t pack on the mass, and neither will
balancing on one leg while standing on a bosu ball with
20lb dumbbells in each arm. Please, don’t misunderstand
what I am saying. Pure contraction exercises such as con-
centration curls certainly have their place in the overall
development of the biceps muscle. They are phenomenal
for creating muscle-splitting pumps, which certainly fac-
tor into the growth process. But if you are after more
mass to carry on your arms, stick with the basics as out-
lined above for the next three to four weeks. Transition
back into using concentration curls in the eight to twelve
rep range after this power phase, and you’ll be amazed
at how much more weight you’ll be able to use to really
pump those biceps up! And the more weight you use, the
more trauma you cause. The more trauma you cause, the
more muscle you stimulate to grow. The more muscle you
stimulate to grow, the faster and bigger you’ll grow!

Change it up.
While three of the most effective exercises at building
sheer power and size have been outlined above, not all
of these exercises must be incorporated into each work-
out. The traditional approach is to perform four sets of a
given exercise and to move on, typically utilizing three to
four different exercises per muscle group.

However, when was the last time you did six solid sets of
barbell curls? When was the last time you did twelve
sets of preacher curls? It is far more challenging to per-
form eight sets of barbell curls than it is to split those
eight sets up into two different exercises.

So, since we’re in the spirit of change, give this a shot.

• Big A$$ Biceps Routine #1

• DB Preacher Curls: 6x of 4-6 reps
• DB Curls: 2x of 4-6 reps
• Big A$$ Biceps Routine #2
• Barbell Curls: 8x of 4-6 reps
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While this approach is quite untraditional in accor-

dance with popular thought today, change is what yields
growth. If you keep doing what you’ve always done,
you’ll always get what you’ve always got. If four weeks
from now you’d still like to be curling those same old
45’s, so be it. If however you’re tired of going to gym,
busting your ass, and only receiving minimal growth for
all of your hard work, then it’s time for a change, and
time to start growing! After three to four weeks of pure
power training, you’ll be amazed at just how much more
weight you can handle when you transition back to the
eight to twelve rep range. More importantly, you’ll be
amazed at how fast you begin growing!!

“Failure will not overcome me so long

as my will to succeed is stronger”
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Weak Point Training for Biceps

Make your biceps BEG for oxygen. One unique trick that you can em-
ploy to ignite new growth is to flex and squeeze your biceps relent-
lessly for 20 seconds immediately following a set. HOLD the squeeze,
and don’t let up. This extends the period of time in which the muscle
is deprived of oxygen, thus creating a growth stimulus that signals
your muscles to grow bigger.

Incorporate fascial tearing. The fascia is a thin layer of tissue that

wraps around each muscle to hold its’ shape and form in place. It’s
like saran wrap wrapped around a ball of beef. Your fascia is the
saran wrap. Many advocate that in order to allow new growth
to occur, one must create tiny tears in the fascia that allow it to
stretch and expand, thus allowing your muscle cells to grow bigger.
At the end of doing incline dumbbell curls when you can no longer
move the dumbbells up even an inch, let your arms hand down there
for 30-60 seconds and feel the tremendous stretch that places on
your biceps. Be VERY CAREFUL however not to hyperextend to elbow.
You can also stand up and stretch out the biceps for 30-60 seconds
on a bench. Doing so should create tiny micro tears in the fascia that
surrounds the biceps, allowing for new room for new growth.

If you traditionally train biceps after your train back, change it up

and give biceps their own day where you start with biceps first and
hit them when they are fresh. Doing so will allow you to train them
with heavier weights and greater intensity. I don’t know about you,
but I’m beat after training back and all that heavy dead lifting, and
just don’t have the energy to put into biceps. So try giving biceps top
priority on a separate day.

Decrease your volume on biceps. If you go hard and heavy on back

day, you’re likely placing a great amount of strain already on your
biceps. So if you do train biceps on a separate day from back, stick
to using 6-7 high intensity sets. Some people respond great to higher
volume. Others do not. You need to find out where you’re at in the
spectum, so play around with different levels of volume and fre-
quency.

Throw in a high rep pump-up set for biceps a few days after train-
ing them. It could be at the end of your leg workout, or at the end of
your chest routine. Try incorporating 1-2 light, yet high rep sets of
cable curls to really pump up your biceps and flush them with blood
and nutrients. Don’t go to failure. In fact, stop 1-2 reps shy of hit-
ting failure. Performing high rep sets will surprisingly create a nice
little shock to your system, increase the blood flow to your biceps
muscles, and will add a spark of new growth to your arms.
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Chapter 3
Amassing Titanic Triceps
The triceps make up 3/5th of the entire upper arm. Being
the larger of the two muscle groups when compared to the
biceps, it is critical to develop thick and meaty triceps if
you want to stretch your shirt sleeves to the point of rip-
ping.
The triceps are largely made up of thick, powerful, fast
twitch muscle fibers. Therefore, if you want to properly
stimulate the biggest growth response from them, you’ll
need to train heavy. But to get maximum development of
the triceps muscles, we need to slaughter the triceps fibers
from 3 strategic vantage points.

POWER – STRETCH – SQUEEZE

The Power – Stretch – Squeeze (PSS) principle is based on the
notion that for any many group, there is a position for the
body in which you can 1) lift the heaviest amount of weight
via recruiting supporting muscle groups, 2) achieve the
deepest stretch for the deepest tearing of muscle fibers
possible, and 3) focus in on acquiring maximum contrac-
tion. Essentially, we are going to incorporate strategic
exercises to force our triceps to grow through using some
heavy ass weight, deep tissue stretching, and peak contrac-
tion.

POWER -
Power movements are movements that you can lift the
most amount of weight with. These are compound move-
ments that recruit support and assistance from surround
muscle groups, such as the chest, shoulders, and back mus-
cles. These compound movements for triceps include

• Close Grip Bench Presses

• Weighted Dips
• Lying Barbell Extensions

For your triceps training, chose one of the above-men-

tioned exercises. We are going to perform 3 heavy work-
ing sets of this exercise in the 4-6 rep range, following the
same power principles outlined in Chapter 2: Brutalize
Your Biceps Into New Growth. On each repetition, you will,
with control, explode on the positive and allow 5 seconds
on the negative.
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STRETCH -
Stretch position exercises for any muscle group are very
traumatic to the fibers involved. By stretching the tri-
ceps muscle fibers completely, those fibers will need to
generate greater force to reverse the motion, thereby
tearing the muscle fibers deeply. This is a fantastic way
to really maximize triceps potential for development
and sweeping shape. Below are three of the most effec-
tive stretch position movements for triceps.

• Overhead Barbell Extensions

• Overhead Dumb Bell Extensions
• One Arm Overhead Dumb Bell Extensions

Chose one of the three exercises listed above for your

next triceps exercise. We will be performing 3 sets of
this exercise in the 8-12 rep range. In fact, aim for fail-
ure at 8 reps in your first set, failure at 10 reps in your
second set, and failure at 12 reps in your third set. This
activates a greater percentage of triceps muscle fibers.
In your triceps, you have some muscle fibers that are ca-
pable of handling X weight for only 8 reps, some muscle
fibers that are capable of handling X weight for only 10
reps, and some muscle fibers that are capable of han-
dling X weight for only 12 reps before failure occurs.

SQUEEZE -
The pump is one of the greatest tools to utilize for build-
ing greater muscle mass. Not only does a wicked pump
flood the muscle with blood, oxygen, and nutrients for
repair, but the burning sensation that accompanies the
pump also triggers the release of growth hormone. And,
growth hormone does exactly what its’ name implies…it
makes you grow! But the pump is also beneficial in that
it can aid in stretching out the fascia that surrounds
your muscle tissue and maintains the integrity of the
muscle shape. Stretching out the fascia allows for mus-
cle cells to grow bigger and with greater ease. Below
you will find 3 of the most effective exercises for fully
saturating the triceps muscle with blood.

• One Arm Cable Pushdowns

• Slow Triceps Pushdowns
• Cable Kick Backs
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The goal when performing any of these exercises is to

pump as much blood into your triceps as possible. With
that said, keep your reps high in the 13-15 rep range,
and don’t worry about the amount of weight you’re us-
ing. If you’re only using a couple plates on the cable
stack, don’t worry about. In no time your triceps will be
busting out of your sleeves because you took the time to
properly utilize the weight as tool, rather than letting
your ego get in the way. Of critical importance in pump-
ing up the triceps is to pause and hold the contraction at
the very bottom for 3-5 seconds. Doing so will inflate
your triceps to the size of a balloon, yielding wicked
pumps, and will make room for the rapid new growth
spurred on by the POWER and STRETCH movements.

Weak Point Training for Triceps

If Triceps are a weak point for you, here are some tips
that are guaranteed to help you thicken those bad boys
up.

The triceps are involved heavily when you train both

chest and shoulders through the use of bench presses
and overhead presses. Take this into consideration when
constructing a triceps program. If your going hard and
heavy on benches to beef up your chest, and hard and
heavy of overhead presses to thicken up your shoulders,
take into consideration the degree of damage that your
triceps take on.

It could very well be that your triceps are simply over

trained from the heavy benching and pressing by the
time you train triceps. And it could very well be that
the work your triceps receive on chest and delt day is
ample enough to only warrant a few heavy working sets
for triceps when you directly train them.
 Page 17

Find the exercises that work best for you. I was con-
stantly told to go heavy on dips and close grip bench
presses to thicken up my triceps. I tried multiple
variations of these for years with very slow results.
But when I switched over to doing Overhead Barbell
Extensions and Rope pressdowns with a strong empha-
sis on spreading the rope completely at the bottom and
holding the contraction, my triceps BLEW UP like crazy.
Lesson to learn: What works great for most, won’t
work great for all.

Place a strong emphasis on the contraction. To often

we get wrapped up in how much weight we can press or
push down. When doing cable push downs, holding the
contraction at the bottom and really flex and squeeze
for 5 seconds on EACH REP.

Incorporate fascial tearing techniques. The fascia is a

thin layer of tissue that wraps around each muscle to
hold its’ shape and form in place. It’s like saran wrap
wrapped around a ball of beef. Your fascia is the sa-
ran wrap. Many advocate that in order to allow new
growth to occur, one must create tiny tears in the fas-
cia that allow it to stretch and expand, thus allowing
your muscle cells to grow bigger. So incorporate some
triceps stretches and hold them for 60 seconds imme-
diately following a set when your triceps are already
pumped and flush full of blood.

Use partials. When you can’t do any more cable push-

downs, pump out quarter reps that only move a few
inches. This will torch the last few remaining muscle
fibers, guaranteeing that you’ve hit them all.
 Page 18

Chapter 4
Forging Massive Forearms!
Well-developed forearms are a true sign of grip crush-
ing power. Whether you go to shake someone’s hand, or
you’re wearing a shirt that hides your upper arms, hav-
ing massive and vascular slabs of meat hanging off your
forearms is a sure fire method of communicating your
status of being the Alpha Male

Some guys don’t train their forearms at all, and can

achieve descent size and development. But to truly max-
imize the growth out of your forearms, you have to hit
them hard like every other muscle group! Doing so will
not only create a crushing vice like grip and impressive
looking forearms, but it will also help you lift and sta-
bilize heavier and heavier weights, contributing to the
overall growth of every other muscle in your body!
Let’s take a look at each of the forearm groups, and
what exercises we can use to develop dramatic size and
crushing power.

The Forearm Flexors -

By far the most noticeable portion of the forearm, the
forearm flexors rest on the underside of your forearm,
and are the biggest of the two muscle groups that make
up the forearms. The flexors are the muscle group that
truly shine when you’re wearing short sleeved shirts,
creating that look of thick, dense, muscle.

• Seated Barbell Wrist Curls

• One Arm Dumb Bell Wrist Curls
• Loaded Barbell Static Holds
• Behind the Back Barbell Wrist Curls
•
The Forearm Extensors -
To fully achieve well balanced and thick, meaty fore-
arms, training the extensors and brachioradialis is a
MUST! Having thick forearm extensors and a thick bra-
chioradialis muscle that snakes up into the biceps cre-
ates a truly wicked and powerful look to your forearms.
Below you will find the 4 most effective exercises to use
for training your extensors.
 Page 19

• Reverse Grip Barbell or Preacher Curls

• Dumb Bell Hammer Curls
• Reverse Barbell Wrist Curls
• Reverse Dumb Bell Wrist Curls

As you can see, there are a vast variety of exercises to

chose from when it comes to training forearms. My sug-
gestion to you is to find 1-2 exercises for the extensors,
and 1-2 exercises for the flexors, that you like best and
stick with them for 4-6 weeks. Some people will simply
find barbell wrist curls to be uncomfortable, due to how
their wrists are structured. Others will love them. Be-
low is one of my personal favorite forearms routines,
and is THE routine that has turned my forearms from
chicken wings into beefy slabs of mass that people con-
stantly compliment me on.

The Routine -
• *Loaded Barbell Static Holds Superset w/ Reverse Bar-
bell Curls (15-20 reps): 4X
• Seated Barbell Wrist Curls Superset w/ Reverse Bar-
bell Preacher Curls (15-20 reps): 4X

*To perform Loaded Barbell Static Holds, you will need

to utilize an Olympic barbell. I have found that the
best place to perform this is inside a cage or squat rack
where heavy dead lifts and squats can be performed.
Load the barbell with a weight that you can hold to for
almost 60 seconds. Using an over/under grip, grab the
barbell, stand up with it, and hold. Your goal is to hold
onto that barbell for 60 seconds without letting go. It
is beneficial to set the safety pins/bars to roughly mid-
thigh level, so that if you do lose your grip, you can ei-
ther quickly re-rack your weight, or the weight will
only have a short distance to drop.

“fall down seven

times.....get up eight”
 Page 20

You may have noticed that the forearm exercises are

performed either for an extended length of time, or
through the use of high repetitions. The forearms are
a unique muscle group like the calves, in that they re-
spond to very high reps. Consider for a moment the
forearms on someone who works construction all day…a
carpenter perhaps who is constantly using his hammer,
and by the end of the day has completed hundreds and
hundreds of repetitions by swinging his hammer. The
vast majority of carpenters have massive forearms and
forge them through continuous repetition. This is due to
the dominance of slow twitch muscle fibers found in the
forearms; that is, muscle fibers that are designed for
endurance. However, your forearms do contain a sub-
stantial amount of fast twitch, power oriented muscle
fibers. And, each individual will find that the composi-
tion of his fibers differs from other people. So you will
want to experiment with rep ranges when it comes to
training your forearms. Perform some sets with 15-20
repetitions, other sets with only 8 repetitions. Here is
an example of a blended rep range routine for you.

1. HEAVY Loaded Barbell Static Holds. 2 sets, each held for 15-20
seconds
2. Loaded Barbell Static Holds. 2 sets, each held for 45-60 seconds
3. HEAVY One Arm DB Wrist Curls. 1 set, 6-8 reps
4. One Arm DB Wrist Curls. 1 set, 15-20 reps
5. HEAVY Reverse Barbell Curls. 2 sets, 6-8 reps
6. Reverse Barbell Curls. 2 sets, 15-20 reps.
 PAge 21
Chapter 5 Page 21

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