Fast track your forearm growth with this strategic 6-week plan for HUGE gains in forearm size and strength.
How many times have you heard a bodybuilder with massive forearms say, “I don’t train my forearms. I just hold onto heavy weights and they grow.”? Great for them, but how has that worked out for you?
Most guys think that simply holding onto heavy weights is enough to stimulate forearm growth. And for some guys, maybe it is. But if forearms aren’t your strong point, and you want some meatier meat hooks hanging from your limbs, then you’ll need a dedicated plan-of-action to help fast-track your forearm growth.
And you’ll find that right here. In this article, we’ll cover 3 simple, rock-solid rules for explosive forearm growth, and then deliver a 6-week forearm plan that you can easily add to your current program.
3 Simple Keys to Massive Forearms
Before you jump into the program below, it’s essential to follow these 3 simple keys to maximizing forearm growth.
Forget the Weight: Going too heavy too fast on forearms will put you on the fast-track to injury, not growth. So forget about how much weight you’re using. Instead, focus first on QUALITY reps. That means flexing your forearm muscles to start the movement, and squeezing your forearms HARD at the top. Aim for 3-4 seconds.
Be Intense: To fast-track your forearm growth, you need to attack your forearms with the same intensity that you attack your chest, back, or any other major body part with.
Be Consistent: This seems like a no-brainer, but consistency is key. Forearms are a small muscle group. And just like abs, it’s easy to skip them after a tough workout. If you want your forearms to look fierce when you roll up your sleeves, be consistent with them. Even after this 6-week program.
Your 6-Week Plan to Impressive Forearm Growth
With those 3 simple keys in mind, let’s take a look at your program.
This 6-week plan is built upon two principles: Supersets and Periodization. Supersets involve doing two exercises back-to-back with no rest in between.
Periodization is a systematic approach to changing your weights and reps. And this program will use two types. Linear Periodization and Reverse Linear Periodization.
Linear Periodization: All this means is you’ll be increasing the weight and decreasing the reps you perform.
Reverse Linear Periodization: This is the opposite of Linear Periodization. You’ll be decreasing the weight and increasing your reps.
With this 6-week plan, you’ll be training your forearms twice a week. You’ll have a Workout A, and a Workout B. During Workout A, you’ll follow a linear periodization scheme. Each week, your weights will get heavier while your reps drop.
During Workout B, you’ll follow the reverse linear scheme. And each week, you’ll be using lighter weight and higher reps.
Choose any two days of the week you like. I recommend allowing 3-4 days between each forearm workout. Monday and Thursday work well. So too does a Tuesday/Friday split, or Wednesday/Saturday. Whatever works best for your schedule.
Weight Selection: Select a weight that allows you to hit the target rep range on your FIRST set. This is the weight you’ll use for all 4 sets. Don’t worry about hitting the target rep range during sets 2-4. If you’ve chosen the right weight, muscle fatigue will make sure you can’t!
Simple enough, yeah? Here’s how the program looks.
Week 1
| Workout A Superset | Sets | Rep Range |
| Barbell Wrist Curl | 4x | 9-11 reps |
| Reverse Dumbbell Wrist Curl | 4x | 9-11 reps |
| Workout B Superset | ||
| Reverse Barbell Wrist Curl | 4x | 12-15 reps |
| Dumbbell Wrist Curl | 4x | 12-15 reps |
Week 2
| Workout A Superset | Sets | Rep Range |
| Barbell Wrist Curl | 4x | 6-8 reps |
| Reverse Dumbbell Wrist Curl | 4x | 6-8 reps |
| Workout B Superset | ||
| Reverse Barbell Wrist Curl | 4x | 16-20 reps |
| Dumbbell Wrist Curl | 4x | 16-20 reps |
Week 3
| Workout A Superset | Sets | Rep Range |
| Barbell Wrist Curl | 4x | 3-5 reps |
| Reverse Dumbbell Wrist Curl | 4x | 3-5 reps |
| Workout B Superset | ||
| Reverse Barbell Wrist Curl | 4x | 21-30 reps |
| Dumbbell Wrist Curl | 4x | 21-30 reps |
Week 4
| Workout A Superset | Sets | Rep Range |
| Barbell Wrist Curl | 4x | 9-11 reps |
| Reverse Dumbbell Wrist Curl | 4x | 9-11 reps |
| Workout B Superset | ||
| Reverse Barbell Wrist Curl | 4x | 12-15 reps |
| Dumbbell Wrist Curl | 4x | 12-15 reps |
Week 5
| Workout A Superset | Sets | Rep Range |
| Barbell Wrist Curl | 4x | 6-8 reps |
| Reverse Dumbbell Wrist Curl | 4x | 6-8 reps |
| Workout B Superset | ||
| Reverse Barbell Wrist Curl | 4x | 16-20 reps |
| Dumbbell Wrist Curl | 4x | 16-20 reps |
Week 6
| Workout A Superset | Sets | Rep Range |
| Barbell Wrist Curl | 4x | 3-5 reps |
| Reverse Dumbbell Wrist Curl | 4x | 3-5 reps |
| Workout B Superset | ||
| Reverse Barbell Wrist Curl | 4x | 21-30 reps |
| Dumbbell Wrist Curl | 4x | 21-30 reps |
