FOREARM ROUTINES

I am writing to you because I need help with my forearms. I have been training them and have not made any progress. Can you suggest a routine?- Paul Beatrera, Boise, Idaho

Okay, I like the fact that you are concerned with trying to build your forearms. It means you are interested in building a symmetrical physique. I am glad you are not one of these knuckleheads who does bicep curls five days a week without any thought of developing forearms. Reverse Popeye syndrome. As a matter of fact, a lot of people don't do a specific program for forearms because they are satisfied with the gains they get from just training their upper body. Doing upper body movements like upright rows, bench presses, etc. stimulates your forearms, but they won't develop them to the extent a specific program would. The best forearms I have ever seen belong to Dorian Yates. Where did I see Dorian you might ask? In the gym doing wrist curls. I would recommend two routines for forearms. The first routine is as follows:

1. Barbell wrist curls - 3 sets of 10-12 repetitions (increase the weight on every set). 
2. Barbell reverse curls (same as above). 

This is a basic forearm routine that will help you develop a balanced and thick pair of forearms. The second routine is a shock workout. It is to be done once in a while when you feel like you are bored or have plateaued. It is as follows:

1. Barbell wrist curls (use same weight for I entire workout) 1 set of 50 (rest 30 seconds), 1 set of 40 (rest 30 seconds), 1 set of 20 (rest 20 seconds). I usually use a 45-pound Olympic bar. After this workout your forearms should feel like they're about to burst right though your skin.