H B F .

HOW TO BUILD BIG FOREARMS IN RECORD TIME.
By Rob Maraby
The Fat-Loss and Muscle Building Guru
Published By Rob Maraby Publishing
58 Corning Road
North York, Ontario
M2J 2M1 Canada
(416) 493 4793
Fax (905) 607 5422
Legal Notices
The training and nutritional advice presented in this book are based on the training,
personal experience, and research of the author. Because everyone is physically different,
the author and the publisher urge you to consult a health physician or professional before
you embark or use any suggestions contained in this book.
Not all exercises or diets are suitable for everyone. The publisher does not advocate the
use of any particular diet and exercise program, but firmly believes that the information
presented in this book works.
Because of the inherent risks involved in undertaking any physical or nutritional
program, the author and the publisher are not responsible for any adverse effects or
consequences resulting from the use of any of the suggestions, preparations, or
techniques taught or suggested in this book. Please do not use this book if you are
unwilling to assume this risk.
If for any reason you should feel any discomfort or pain when you exercise, please do not
continue. The instructions and advice presented are in no way intended as a substitute for
medical counseling.
Consult your physician before you embark on the program. It is a sign of true wisdom
and not cowardice, to seek a second or third opinion
This publication should not be used as a substitute for professional medical advice.
© 2001 by Rob Maraby
For mail orders, write Rob Maraby Publishing, 58 Corning Road, North York, Ontario
M2J 2M1, Canada
All rights reserved. The text of this publication, or any part thereof, may not be
reproduced in any manner whatsoever without written consent from the publisher.
FastMuscles program: ISBN 0-9730480-0-X
Maximum Muscle Mass in Minimum Time: ISBN 0-9730480-1-8
Maximum Fat Loss in Minimum Time: ISBN 0-9730480-2-6
How you can Lose 30 lbs of Body Fat Watching TV: ISBN 0-9730480-3-4
Publishers Note:
There may be typos in these manual and other errors of a grammatical nature.
When I write, I write as I speak and in a straightforward, non-technical way. I am often
very excited as I write, but I don’t have a degree in English, so I ask you to bear with my
literary style. You might find it unconventional and maybe annoying. But if it is realistic
and cutting edge information you are looking for, this manual will give it to you.
The information contained in this book will change your life like it changed mine. In just
12 weeks you can have a tight, lean and attractive body without diets, daily exercises and
supplements.
Disclaimer:
The training and nutritional advice presented in this book are based on the training,
personal experience, and research of the author. Because each individual and their
situations are different, the author and the publisher urge you to consult a physician or
health professional before you embark or use any suggestions contained in this book.
Not all exercises or diets are suitable for everyone. The publisher does not advocate the
use of any particular diet and/or exercise program, but firmly believes that the
information presented in this book works and should be presented to the public.
Because of the inherent risks involved in undertaking any physical or nutritional
program, the author and the publisher are not responsible for any adverse effects or
consequences resulting from the use of any of the suggestions, preparations, or
techniques taught or suggested in this book. Please do not use this book if you are
unwilling to assume this risk.
If for any reason you feel any discomfort or pain when you exercise, please do not
continue. The instructions and advice presented are in no way intended as a substitute
for medical counselling.
Consult your physician before you embark on the program. It is a sign of true wisdom
and not cowardice to seek a second or third opinion.
By Rob Maraby
The Fat-Loss and Muscle Building Guru
How to build huge forearms
FOREARM TRAINING
A lot of us hate how scrawny our forearms look, some of us have decent biceps and
triceps, but the lack of forearm development just blows our “arm” gains out of the water..
We try all the hammer curls , and wrist curls but we get nothing .Some of us workout
long with countless number of sets and repetitions. The problem as you will soon
discover is that we cannot carry nearly enough weight(when we use a conventional
training system) that is needed to beef up the forearms fast.
The forearms are one of the most difficult muscles to build. Simply either you have it or
you do not . They are involved in almost every upper body exercise. Simply put,the
forearms muscles work constantly. Any time you flex your elbows or wrists you are
involving the forearms.
You need strong forearms if you ever hope to build a decent upper body. Strong forearms
allow you to train with heavy weights for chin-ups , pull-downs. In these exercises the
forearms are essentially the weak link in the movement. If you have weak forearms you
cannot go beyond failure or take a set to full positive failure thereby reducing potential
gains in your upper body.
As with any other body part , when it comes to your forearms you are limited by your
genes . Quite simply, if you have long forearms, you essentially have lots of room to
build muscle . On the other hand if you have short muscle bellies on your forearms you
are more limited by how large you can build them. However by using hyperplasia
workouts we can stimulate wide increases in muscle mass regardless of how limited you
are when it comes to your genetic potentail.
Understand that the forearms are very similar to the calves , they are essentially
composed of red muscle fibers . As such, they require three things to grow:
1. High repetitions.
2. Extremely heavy weights.
3. Good form.
There is a price to pay for massive forearms
Quite simply you have to indulge in super intense workouts if you ever wish to get
massive forearms, but contrary to what conventional training theories insist or advocate.
you do not have to use:
o High volume workouts : i.e. lots of sets.
o High frequency- lots of training days.
o Neither do you need lots of calories to grow big Forearm muscles.
The opposite is actually true. A properly executed forearm workout can take up to 6
months to fully recover. This is a fact and not some estimate. For those who train
forearms twice a week(without drugs), is it any wonder you have made no progress in
your forearm development for ages? And a great forearm workout need not take longer
than 10 minutes. 30 minutes is just too much and it usually means you are not training
hard enough.
Meeting the Demands of forearm training
Forearm Demand #1
You need heavy weights and high repetitions to make your forearms grow
. If you are currently using 50 pounds for your wrist curl exercise (don’t expect much
change) , you will need close to 150-250 pounds to make those pipes grow like weeds.
You might say easier said than done! You know it will be next to impossible to use those
kinds of weights if you follow a conventional "weight gain" program and it will take you
years(assuming you are moderately successful in stimulating muscle mass) to reach that
level.
But that is where the FastMuscles program comes in. Using a revolutionary technology
that I am about to show you, FastMuscles not only allows you to use the weights you
need, it also allows you to use them for high reps. Furthermore it subjects the forearms to
a threat which literally forces the muscles to grow. When muscles are faced with a threat
to their survival they must respond! They really have no choice!
Conventional training DOES NOT subject your muscles to such threats. What is a
threat? A threat is subjecting the body to weights that it is not accustomed too, this is not
a mere 10 percent more than your current 1MR(Maximum repetition), rather it is 70-200
percent of your 1MR. Furthermore that alone is not sufficient to threaten the muscles, the
muscles must be threatened often enough for it to recognize the overload as a threat.
This however does not mean you need to lots of sets or that you need to train forearms
more often . Actually the two(high frequency and high volume ) will actually hamper
results and will actually lead to a breakdown of the forearm muscles.(the exact opposite
of what you are after). In short not even pre-exhaustion or negative only training does the
job. These principles don’t stimulate muscles on a consistent basis and they do not apply
enough overload to the forearm muscles. They may give you a sudden muscle “shock”
stimulus to your forearm muscles , but results as you may verify are short lived. In short
the technology that lies in the FastMuscles Program will allow you to threaten the body’s
muscular system defenses, forcing it to produce the desired results ---massive forearms .
Forearm Demand #2
Train to absolute positive failure.
Many hard gainers have trouble going to positive failure let alone absolute positive
failure, and who would not? Carrying 50 pounds is scary and painful enough, let alone
taking 250 pounds to the point where completing another repetition is impossible. There
are two obstructions here; Fear and mental inhibition. Fear limits you and your progressthat is why a partner and a power rack is essential for your success- for it eliminates the
fear that keeps you from generating the effort needed to attain massive forearms. The
Fastmuscles Program gives you a sep-by-step procedure that will show you how to go to
failure on your sets. On the very first day you poundage’s will go up by at least 70
percent. The forearms like the calves generate too much lactic acid and you have to learn
to be a masochist if you want great forearms.
The mental inhibition is what stops you from giving it your utmost. How many times
have you thought that you gave your sets of wrist curls all you had but you knew deep
inside that you did not?(too much pain) You deceive yourself and you are rewarded with
mediocre forearms as a result. With forearms you can always give one more repetition,
no matter how fatigued you are. That is because mentally you are holding a lot back-Due
to fear and negative programming. Fastmuscles shows you how to break through these
obstacles without the guesswork or limitation..
Massive forearms Demand #3
Use Good form
Failure to use good form is another reason people fail to get the results they deserve ,
they bounce, they jerk and use all sorts of methods to cheat and end a set early-to pretend
that they are strong and have reached positive failure. Good form ensures that all the
stress is sent to the targeted muscles. It is just like shooting a rifle, use the scope and you
will hit your target. Shoot without it and you will most likely miss your target.
Massive forearms Demand #4
Extremely heavy weights and high reps
A paradox no doubt for those that don’t have the knowledge. But here is another dilemma
high repetition usually mean high lactic acid build up and lots of mental as well as
physical pain. Physical pain can easily be beaten with sheer will, but mental pain is the
hardest to beat. Because it is tricky and uses deceit to fool you into thinking that you have
reached positive failure-when in reality you have not reached that level. Also there is the
fact that if you use extremely heavy weights your form suffers. This is true only if you
use conventional programs.
But a good forearm workout leaves you feeling invigorated and full of raw power , your
forearms swell and look like they are going to explode , you feel indestructible. You
actually feel you could smash a walk down with no injuries(do not do it)
The feeling of power comes from the rush of blood that usually accompanies a good
workout.-although this is not always true for you could have an efficient workout
without getting a pump.
There are a few tricks when it comes to performing forearm exercises. Many of which
differ dramatically from those usually depicted in magazines.
Tricks for effective forearm training
o Your thumbs should always be underneath the bar not wrapped around the bar.
This allows you to place the strength of your thumbs to help you generate more
force on the exercise-you get more out of the exercise as you push harder
o You need only perform the wrist curls partially. That is there is no need to roll the
weight off your fingers and roll them back up as you curl the weights up. Only
the top to middle parts of the movement are essential
o When performing the wrist curl your hips should be lower than the forearms, if
you use a regular bench you will not achieve this effect- an adjustable DECLINE
bench can be used or a cushioned board for the forearms, are healthy alternatives
o use your knees to secure your forearms
Summary
Heavy weights are needed to stimulate these muscles.
You need lots of weight, a tremendous amount. These muscles are like calves and they
are used every day without complaint. Therefore only extreme heavy weights can make
them grow to a significant degree. But you must balance this increase in weights with
adequate rest time to allow full recuperation and muscle growth to occur.
Forearm size is based on genetics this is true more than any body part and because they
tend to grow slower than most body parts. You have to concentrate on them when
specializing to get the most effect for your effort. Forearms are probably the most painful
muscles to train and the reason you may lack forearm development is simply because you
do not train them hard enough. You either don’t train them at all or you train them halfheartedly
The truth remains that a well performed routine such as the Fastmuscles program does
not require foramen training. The heavy loads uses in back training provide all the
stimulus needed. It is only when you use conventional training programs do you never
develop great forearms results from back training..
High intensity principles used :
Rest-Pause (RP) - Rest-Pause is a way of overloading a muscle using the
maximum amount of weight possible over a high number of repetitions. As you
know by now, the greater the overload, the greater the muscle stimulation. The
key concept is that you can recuperate about 50 percent of your muscle strength
and endurance with a 10-30 second rest period between repetitions or sets. In
conventional heavy lifting, you can only perform a rep or two with your
maximum weight. Rest-Pause eliminates this limitation. Here is how we do it.
Partial Repetitions (PARTIALS)
Partial repetitions are only half or quarter movements done either on the
contracting part of a movement or on the stretching part. Partial repetitions rank
number one as far as growth stimulation is concerned
Conditions for the program
o Take a two week lay-off period from all training to derive maximum results from
this program. Remember that no muscle building program will work if you are
even slightly over trained
o consume more calories than your BMR(Basal Metabolic Rate )-you don’t have to
have 5-8 meals a day if you don’t want to, but total calories should be 300-400
calories above BMR.
o Research shows that it takes an average of 3-4 weeks to recover from a properly
executed high intensity set, in fact in some cases it can take months to recover. So
do not do more exercise than what is indicated and prescribed. You may add more
rest days if you feel that the allocated rest periods are insufficient to provide
complete recovery.
o Use partials to up your poundage’s. You don’t need full repetitions to pack on
mounds of muscle. Performing full range repetitions limits your pace of growth
and slows down progress.
o Use NLP technologies to increase strength by 50% the very first workout. Using
NLP techniques as found in the FastMuscles Program at www.FastMuscles.com
o Take a lay off after using the FastMuscles Program before you use this
specialization program before you try this. This is important to avoid overtraining
and to refresh yourself and mindset.
o Do not train other body parts with this program.
o
o
o
o
o
o
o
o
o
o
o
You should apply strong massage on the forearms in between mini-workouts to
prevent acute soreness and possible injury. Stretching your forearms will also help
alleviate soreness.
You need to create abnormal threat levels and this is accomplished by training the
same body part with the same or heavier weights repeatedly every hour for 12
hours straight
You must train to absolute positive failure each and every set. This is crucial and
it is hard to achieve with forearms because of the lactic acid produced as a self
defense mechanism. You must ignore the burn and perform as many repetitions as
humanly possible.
Mental fortitude is key
Form is crucial. Target the muscle not the weight.
You must mentally give it all. This is the most difficult thing to do, because your
body is going to be exhausted the whole day during and after these mini-sets.
Use mental visualization to physic yourself up for the sets.
Massage the area after each mini set and get into the shower and alternate with
hot and cold water on the muscle worked on
You need to do this the whole day, so if possible perform this routine at home or
spend the whole day at the gym. There is nothing wrong with sacrificing a day
for an inch or two or more veins that will give you that rock hard look.
You need to determine the heaviest amount of weight you can use on the partials
before beginning, there must be no guesswork when the set begins. So take the
morning to figure how much weight you need. Perform all the repetitions
possible and if by mistake you underestimate your strength , you must still
perform all the repetitions possible even if it is 100 reps.
Do not train any other body part during this program and do not train any body
part for 2 weeks after. You need the rest for the size to remain permanent
Make sure you are not combining foods on this day; you don’t have much time
between hourly workouts to clog up your digestive system with mixing foods.
That is do not mix carbohydrates and proteins. Alternate between the two during
the day.
You need to take the whole day off to implement this workout; the other option is to use
half hours workouts for a period of 4-5 hours straight.
You must take each rest pause set to the point of absolute failure, you should not be able
to perform a single repetition at the end of each mini-set. Even so, try to push/pull the
weight until the weights just won’t budge despite your greatest effort. You should try to
get as many partials as possible until you can no longer “nudge ” the weight. This is very
important, if you perform repetitions half-heartedly, you wont get results.
o As with fast muscles you need to use the same weights on each and every mini
workout. You will see a decrease in strength and thus the number of repetitions
AFTER EACH mini-workout but you must retain your resolve to try to give your
utmost.
o There are times you may find that your reps may go slightly higher in the middle
of the workout and then drop sharply. This is natural –and it occurs mainly due to
increases in motivation and adrenaline.
Use emotional music when you workout, this is music that elicits some strong emotional
response to your mind, stimulating adrenaline. I encourage you to use music that reminds
you of a love you wanted but never had or a long lost love. See the Mind n’ Muscle Book
for full details.
Weight selection: use a weight that is 70-200 percent of your IMR, you will find that
with time you will be able to use 200 percent. This takes confidence but it is well within
your means. So if you can use 100 pounds on the WRIST CURL use 200 pounds. You
may need help in getting to the top position and this is fine , but you forearms are capable
of lifting 70-200 percent of your 1MR. You will see how fast they grow when you
subject them to an overload they are not use too. Use the same weights all through a
given workout. Do not perform drop sets (where you lighten the load to get extra
repetitions)
Remember Hyperplasia occurs when an abnormal but constant load is placed on a
muscle repeatedly. Weights should increase the next workday cycle (in 12 days etc )
These routines use Hyperplasia and the T.S.M technologies. Please exercise caution since
these exercises like all exercises can be dangerous. The way the forearms are built, they
are relatively weak muscles and are more susceptible to tears and injuries.
To summarize T.S.M. technologies(see the Fastmuscles Manual for more details)
1. A muscle has to be placed under intense maximum overload-This extreme
overload when repeated causes an immediate response from the body’s survival
mechanism-the body therefore stimulates the growth of new muscle cells. If you
have significant muscle mass (full hypertrophy) results should be quick
2. The stress has to be repeated and constant. Performing more sets than what is
recommended will lead to the production of cortisol, which leads to the
subsequent breakdown of muscle cells. That is your muscles begin to atrophy.
3. Enough rest has to elapse between min-workouts and between actual workout
days. This is to allow the damaged muscles a chance to recover and then grow
4. To derive optimum results you need only one Rest pause mini- workout(Can be
composed of 2-5 Rest Pause sets) per hourly workout or for every 30 minutes.
The major exercises for huge forearm
You need two forearm exercises only
Barbell wrist curls and reverse grip curls are really the only exercises you need. You do
not need many sets for your forearms. In fact over working your forearms will adversely
affect your back and bicep development and your whole upper body development
because they are the weak link when we use our upper body.
Reverse grip wrist curls
This develops the outside of the forearm muscles.
Grab a barbell –load it with 70 percent of you 1MR. Keep you hands about 9 inches
apart, put your forearms on top of your thighs so that they remain parallel to the floor and
that you wrist and hands are free and unconstrained., now lift the bar using forearm
strength , lift the bar as high as possible. keeping the forearms firmly in place. Now lower
only half to one inch and get as many reps as you can . You may need a spotter to help
you get the weight to the fully contracted position as the beginning of he movement
houses the weakest range of motion
Barbell wrist curls
This exercise is used to develop the inside of the forearms.
Garb a heavy barbell with 70-200 percent of your 1MR. Take a hold of the barbell with
an underhand grip and sit on a bench. Keep your hands close together. Straddle a bench
with your forearms resting on the bench but with your wrist and hands hanging over the
bench . your elbows and wrist should be the same distance apart. You may want to lock
your knees on your elbows to give them more stability and top prevent cheating. Grasp
the bra hard and curl the weight up , contract the forearms and lift the weight as high as
possible without letting your forearms lose their stable position. You should lower it
down only half to one inch and quickly curl it back up . perform as many repetitions as
possible
I have giving you the exercises and how to perform them , if you combine these with the
methods found in the Fastmuscles program , you will drastic changes in minimum time.
T.S.M technologies forces change. Giving the muscle no choice but to grow. How to use
T.S.M. is given below.
WHEN you have completed as many repetitions as possible, rest pause 35 seconds and
repeat the movement, the goal is to perform as many repetitions to positive failure as
possible. Make sure your partner is there with you all the way. Without a spotter you will
injure yourself. Let me stress this again, you should perform each rest pause set to the
point where you cannot, despite your greatest effort move the weight. In fact, the weight
should come crushing down due to inability of the muscles to control or lift the
weight.(Make sure your partner or some safety mechanism is available to prevent injury)
If you use the 30 minute workout alternative system . The same principles apply as above
. Use the same concepts and the same high intensity principles. Do not lower the
weights(as in perform drop sets). Bare in mind that, because you have less time between
mini-workouts , you can expect your rest pause sets to decline. In fact on the very last
mini-workout, you might not even be able to perform a straight partial set.
Repeat the workout above every hour for 10-12 hours or if you can’t afford the time.
Repeat the workout every 30 minutes for 4-5 hours. Expect your numbers to decrease as
described below.
Here is an example of how your rest pause repetitions and sets may register as you
progress through the set.
WORKOUT 1
30 repetitions
20 repetitions
10 repetitions
07 repetitions
02 repetitions
Rest Pause 30 seconds
Rest Pause 35 seconds
Rest Pause 35 seconds
Rest Pause 40 seconds
Rest Pause 45 seconds
WORKOUT 5
10 repetitions Rest Pause 30 seconds
05 repetitions Rest Pause 35 seconds
03 repetitions Rest Pause 45 seconds
Note that the rest pause sets have dropped from 5 to 3, furthermore repetitions have also
decreased. But weight remains the same all through the daily workout.
The next workout (12-16 days) you have to increase weights-or else you are overtrained
and need to take extra days off.
THE ROUTINE
CHEST
WRIST CURLS
SETS
1
REPS
30 reps
Rest pause 20 seconds
27 reps
Rest pause 35 seconds
12 reps
Rest pause 35 seconds
7 reps
Cycle 1
Day1
Forearms
Day 17
Forearms
Day 9
Forearms
Rest 11 days and move to cycle 2
Cycle 2
Day28
Forearms
Day 52
Forearms
Day 40
Forearms
Rest 3 days and move to cycle 3
Cycle 3
Day 67
Forearms
Day 95
Forearms
Day 81
Forearms
Rest 17 days and move to cycle 4
Cycle 4
Day 112
Forearms
Day 127
Forearms
Day 142
Forearms
When I say forearms in the above cycle I mean that you will use both exercises. You will
perform the reverse grip writs curls followed by the regular wrist curls done with the
T.S.M. So it would be wrist curls done with the partials and rest pause and then you will
rest 2- minutes and perform the regular wrist curls. Then you would rest an hour or half
and hour and then repeat
What if I made no gains?
If you don’t see a rep increases or a weight increase after each workout do the following:
1) Increase rest day’s between workouts, take 3 days between cycles rather than one
E.g. day 1 and day 11 no strength increase adds a day of rest or two.
2) Check intensity level- Are you taking each set to the point of absolute positive failure,
without abusing forced reps?
3) Are you consuming enough calories to sustain the growth you have stimulated?
Remember that there are 600 calories in a pound of muscle, if you stimulated 3-5 pounds
of muscle a week, you would need 600*5= 3000 calories above BMR. That is 430
calories a day above BMR. Bare in mind that as you get bigger and weigh more, you
require more calories to sustain your development. If you weighed 200 pounds in phase 1
and weighed 220 in phase 2, your BMR is different. Have you compensated and added
more calories to ensure continued growth?
4) Are you performing too many recreational sporting activities or aerobics, these eat into
your recovery system and take away valuable units of energy best used for recovery and
muscle growth
Nutrition
What is needed for this program is a well balanced diet .A diet high in protein and
calories but low in fat .Not so low that you must watch whatever you eat. Good ways of
eating sensibly is to eat mums cooking but serve yourself more of the clean stuff. For
example, eat more rice than the stew or more baked potato than the stew and exclude the
butter or fatty gravy. You have to remember that training with the right intensity as well
as taking the necessary days of is only part of the growth puzzle; nutrition is the other.
As stated above, your calories have to be above 300-600 calories above BMR and they
should increase gradually as you get stronger and bigger. I will not state exactly how
much calories you should consume but you should increase it progressively with the
intensity of the program.
The Key is not to combine foods, this allows for faster digestion.
Each meal should be composed primarily of one macronutrient, like carbohydrates,
which are derived from such foods as baked potato, yams, rice etc. Or proteins, derived
from meats, fish, and beans.
Also recommended is to supplement your diet with a high calorie muscle building shake;
a lot of these can be found on the market, choosing one that states whey protein as its
main ingredient is a sure bet. A shake taken between meals is all you need if it is spaced
out nicely.
P.S You don’t need supplements to derive success from this program!
Congratulations for completing the program .You deserve it! The victory lies with you
and the results should be evident. Only a deeply committed individual could go through
this successfully.
How to maintain the rest of your body whiles specializing
There are many individuals who get scared with these specialization routines. They fear
that they will lose any muscle they have already built using the Fastmuscles Program The
fear of losing muscle size and mass is exaggerated because any loss in size will quickly
be reestablished within a very short period of time-this is called muscle memory.
Furthermore because fastmuscles uses extreme stress to stimulate and build muscle ,
results are longer lasting. That dense hard look is going to stay with you for a very long
time if not forever(provided you do not get obese).
I know for a fact that after a full month lay-off , you will most likely make your best
gains ever. Countless clients have confirmed this , over and over. It is true that a very
long lay -off while reduce your size but it is quickly reestablished. I provide the routine
below for those who still want to train despite my warnings. I feel that it is better to guide
you than abandon you to the teachings of worthless theories. So if you chose to train
other body parts to maintain the size and strength you built, this is the way you do it.
Use only Straight sets for the chest , back and legs .You may use partials but do no more
than one set e.g perform only one set(after a warm-up) of incline barbell presses to the
point of full muscular failure-use partials but stick to one set. No rest pauses or no
multiple sets / workouts Make an effort to increase weights each and every workout and
take all sets to the point of full positive failure.
Cycle 1
Day1
Forearms
Day 17
Forearms
Day 9
Forearms
Day 1
Chest* First thing in the morning
Rest 11 days and move to cycle 2
Cycle 2
Day28
Forearms
Day 52
Forearms
Day 40
Forearms
Day 28
Back**
Rest 3 days and move to cycle 3
Cycle 3
Day 67
Day 95
Forearms
Forearms
Day 81
Forearms
Day 67
Legs***
Rest 17 days and move to cycle 4
Cycle 4
Day 112
Forearms
Day 142
Forearms
Day 127
Forearms
*First thing in the morning. Perform only one set using an exercise such as incline
dumbbell flys or Barbell presses. All sets must be taken to failure using the strictest
form.
** First thing in the morning perform only one set using an exercise like chin-ups. All
sets must be taken to the point of full muscular failure using the best of form.
*** First thing in the morning perform only one set using an exercise like Leg extensions
.All sets must be taken to the point of full muscular failure using the best of form.
CONCLUSION
After a short while using this program IN COMBINATION with T.S.M. technologies
people will be unable to get their eyes off your forearms muscles. Huge forearms are
truly scary , they tell on-lookers to back off. To have respect and when you shake a man's
hand, he feels the strength transfer to his body. And when you hold a ladies hands she
feels the raw strength , that primal energy that women so desire.. With built forearms you
can wear short sleeved shirts, Lets face it : huge chunks of meat on arms with snake veins
that run from elbow to fingers leave onlooker breathless