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Some people naturally have very large forearms. These people usually also have about the same amount of fat as, lets say... A COW!!! No, not really, but my point is that the forearm structure is determined greatly by the genetics you inherited. Someone people don't need additional forearm work, deadlifts, curl, etc. are enough for these people. The other type, which I will honestly say I am a part of, is the type of people who require some additional assistance work in addition to their normal workouts. This is the program is suggest to add some beef, no wait I mean muscle, to your forearms:

  • 2 sets - Wrist Curls - 15-30 reps
  • 2 sets - Reverse Curls - 10-20 reps
  • 2 sets - Reverse Wrist Curls - 15-20 reps

    I suggest you perform these exercises in rapid succession. If the forearm had a lower body equilvalent, it would definitely by the calves. These muscle groups have so much in common. They are both greatly influenced by one's individual genetics. Both respond best to high sets, high reps, and little rest between sets. That is why I suggest a higher-set protocol for training the forearms.