🚨 Superset Your Biceps and Forearms
✅ How many times in the past week can you say you’ve committed 15-20 minutes to your forearms? Sure, they may not have the same alluring attractiveness as bicep training, but well developed forearms will make a huge difference to your overall physique. It’s worth investing the time into forearm training.
✅ One For Bicep, One For Forearm
One of the ways I found best to ensure I would fully commit to training my forearms was by super-setting them after a set of biceps. It was kind of like sweetening the palette before taking the medicine. By finishing a set of grueling bicep curls and then immediately proceeding to perform a set of wrist curls, I was not only devoting practically half my training time to my forearms, but I there were already primed and full of blood that I was experiencing an intense pump in my forearms and biceps immediately after just the first set.
✅ By the end of the first working superset (shown in the program below), my entire arm looked and felt like it had been put through an entire workout. Towards the end of my routine, I was getting such a pump going in my arm, and flexing and posing it after every superset, that I was finding I couldn’t manage the same weight as I could if I was simply committed to training only the biceps – but I didn’t care. How my arms we’re looking, and the feeling I was getting from it, was far greater than the satisfaction of being able to move a fraction more weight.
🚨 Variation Is The Key
✅ There may be times when you simply want to perform barbell curls until you can hardly lift the lightest of weights. This approach I’ve found to be a great shock to the muscles every now and then, but as far as a continued commitment towards progress, I find that a consistent approach towards a variation of angles, movements, and training methods, works best.
✅ If you keep track of your workouts in a notebook (I say notebook as opposed to your phone, simply because I find it to be much more effective at flicking back between workouts and seeing exactly what your last weights and any shocking principles used may have been, allowing you to constantly use a different approach to continue pushing the arms to adapt and grow), you can also write notes as to how the movement and technique made you feel. Sometimes I’ll incorporate a drop-set at the end of an exercise and got such an intense pump that I wanted to be sure I did that again at the same point in the workout to see if it yielded the same result.