Part One:
Part Two:
Part Three:
Our story continues . . .
When last we saw our hero, the Lone Ranger and Tonto had been backed to the edge of a precipice by bad, bad cowboy men. The baddest men in the whole damn town. No. Wait. Wrong story . . .
THE ROUTINES
Power Forearms! is composed of two program levels. Both Level 1 and Level 2 routines include four supersets (two exercises, one each for each of the muscle groups in an opposing pair; the exercises are performed back-to-back, with rest).
In this program, you don't rest between supersets. In face, YOU NEVER REST AT ALL! When you finish one exercise, drop the weight, pick up the next one, and keep going. Good Luck!
HOW MUCH, HOW OFTEN
Beginners should start with the Level 1 routine. If you don't feel a "burn" at the end of the workout, next time try Level 2. Those who have been training two years or more and are now at Roy Rogers Level may start with Level 2. In either case, bear in mind that it takes about 36 hours for muscle tissue to recover from a heavy overload, so the routines SHOULD NOT BE DONE MORE THAN THREE TIMES PER WEEK! We recommend two.
If possible, arrange your overall workout so there is at least one day after Power Forearms! before working any major upper body muscle group (chest, back, or arms). Performing forearm work one day or less before working chest, back, or arms can result in overstressed wrists, due to the combination of forearm fatigue plus the heavy weights involved in working the upper body. The best time to do Power Forearms! is immediately after you work chest, back, and arms. That way, you allow your forearms maximum recovery time before your next upper body workout.
The same principle applies for martial artists and other athletes. Performing forearm work one day or less before punching the heavy bag increases your risk of wrist injury. Doing Power Forearms! immediately after a heavy bag workout allows your forearms maximum recovery time. Finish your workouts with forearm work.
Examples
If you work you whole body three days per week, do the Power Forearms! routines at the end of each of these workouts
Monday -
Whole body
Power Forearms!
Forearm stretches (optional)
Wednesday and Friday -
Same.
If you use a split routine (different bodyparts on different days), try to leave as much time between your forearm workouts and your chest, back, and arm workouts as possible.
Six-day split (each bodypart three times per week) -
Monday - lower body
Tuesday - upper body, power forearms!
Wednesday - lower body
Thursday - upper body, power forearms!
Friday - lower body
Saturday - upper body, power forearms!
Four-day split (each bodypart two times per week) -
Monday - lower body
Tuesday - upper body, power forearms!
Thursday - lower body
Friday - upper body, power forearms!
If you choose to include the optional stretch routine, do it after you finish your Power Forearms! workout.
For the amount of weight to use in each of the exercises, the proper weight will render the last two reps of a 6 to 8 rep set nearly impossible.
To observe this guideline, you will probably have to change the weight for each of the exercises within a particular superset. Using two barbells of different weights can make things a lot easier, as it minimizes the time lost (and results lost) shuffling weights in the middle of a superset.
One final note. We have mentioned two synergisms: Fatigue/Tension and Interdependency of Muscle Groups. There is a third -- Mental Focus. We can't emphasize enough the importance of a positive outlook, and belief in your goal. This is crucial for maximizing the effectiveness of your workout, maximizing results, and maximizing enjoyment. Everything in the body starts with the mind [and where did that idea in the mind start?]. Belief in what you are doing and in yourself is the key to making the whole greater than the sum of its parts.
Enjoy Your Lifting!
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