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Follow this 4 week cycle to get bigger forearms…

Week 1:

Do the Farmers walk for 1000 feet or 300 yards 1-to-2x a week or do the week 2 or week 3 workout instead if you don't have heavy enough weights.

Week 2:

Do workout A or B below using a Wrist roller 1-to-2x a week or do the week 1 or week 3 workout instead if you don't have a Wrist roller.

Workout A:
If you have the equipment to use heavy weights with your wrist roller - do 5-to-7 sets of rolling weights up and down 1-to-5 times.
Workout B:
If you can only use light weights with your wrist roller - do 5-to-7 sets of rolling weights up and down 5-to-20 times.

Week 3:

Do 3-to-5 sets of wrist curls for 8-to-20 reps and then…
Do 3-to-5 sets of reverse curls for 8-to-20 reps and then…
Do 2-to-4 sets of Reverse Curls for 8-to-12 reps to finish.

Week 4:

Rest

Week 5:

Repeat & start over from week 1 until you reach your goal and…

To get bigger forearms faster with this workout…

1. Beat your last forearm workout (do better than your last forearm workout)

When you're doing this workout for bigger forearms it's VERY IMPORTANT that you keep a training log to keep up with things like…

How far you walked in the Farmers walk & how much weight you carried &…
How many times up rolled the weight up & down with the Wrist roller &…
How much weight you're using along with how many sets & reps you're doing in week 3 because…

Your forearms can't get bigger if you keep using the same weights, reps and sets every workout so You want to make each of these forearm workouts tougher than the last workout by walking farther and/or carrying more weight, rolling the weights Up & Down more times and using heavier weights and doing more reps &/or sets in week 3 and just remember this…

The fastest way to get bigger forearms is to keep beating your last workout by pushing yourself more each time even if it's only by an inch!

2. If you can't beat your last forearm workout - Let your forearms rest & grow

If you ever end up using the same amount of weights, reps and sets for 2-to-3 forearm workouts in a row then you need to take some time off to allow your forearms to rest long enough to get bigger & stronger for you to use more weight, do more reps and/or sets and usually…

You'll need to take 1-to-2 weeks off from your forearm workouts after doing them 2-to-10 weeks in a row.

3. Don't use weights that are TOO light or TOO heavy

If you use weights that are too heavy then you'll just end up using bad technique and you'll end up working the weight instead of actually working your forearm muscles and…
If you use weights that are too light then you will not be using enough intensity to build bigger forearms so…

This is very Important: You only want to use weights that are heavy enough to allow you to do the recommend number of reps so for example…

If you're supposed to do 5-to-10 reps on a set and you can do more than 10 reps then that does not count as a set because the weight you picked was too light and vice versa…
If you can't do more than 5 reps then that means the weight is too heavy so you need to either use lighter weights or…
You can do more reps (using good form) with a heavier weight by doing Drop sets, Rest-Pause reps or any of these other fast muscle building techniques here which will all make you have a much more intense workout to help you get bigger biceps faster but…

To truly get bigger arms - You also need to…

If you need more help Building Muscle To Look Good Naked then…

Leave me a comment here but Look at the FAQ on how to build muscle first and if you don't believe I can make you Build Muscle Fast Enough To Look Good Naked…

Look at these people here and then Get your Free Workout DVD Adrian Bryant so you can look good naked.

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There are 4 comments

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Thanks Adrian,

I don't have much of an appetite so stuffing my face is out of the question, plus i'll just get fat...but in the wrong places!

Do you have any advice on what supplements to take? Shakes or bars? preferred brands etc?

Thanks again.

December 03, 2011