Check out Bill Pearl's fabulous forearms book or search it up on YouTube. I bought it a couple years back and did what he said and it blew up my forearms. But I learned a few things from it that may be beneficial for you guys looking to get some popeye forearms.

Bill Pearls Basic High Rep Hypertrophy Method:
Superset:20 reps seated forearm/wrist curl and 20 reps seated reverse forearm curl
Set amount:6 total supersetted sets
Time:Add 5 reps each week
Stop:Once you reach 40 reps per exercise per set
Off-Days:Light massage work and things like squeezing a rubber ball or crushing a newspaper

Yes the last week you do 40 reps pronated wrist curl, and 40 reps reverse wrist curl FOR ONE SET. Do 6 sets.


My advice for best results:
1. Use fat grips on pronated wrist curl with thumbs underneath instead of closed around.
2. Use knees for base for reverse wrist curl
3. When doing the pronated wrist curl, let your wrists hang off the bench you're sitting on, and make sure your knees keep your elbows in further than your wrists. Do not have your wrists close for the grip with your elbows flared out. Good night elbows if you do.

Otherwise enjoy blowing up your forearms. Mine blew up. My tendons got stronger and thicker. I have run this 3 different times now. In between I just mess around with other forearm work. You can then do a strength cycle the same as above, just add weight instead of reps each week.

I didn't measure them before and after. But visually it was unreal. People irl actually noticed and commented.

Before covid I was doing very similar to you. Zottomans with fat grips supersetted with hammer curls. I did heavy farmers with trap bar without fat grips, but would sometimes do it with dbs with fat grips for distance or time.

Forearm training is fun as fuk to me. Bill Pearls method isn't fun, but it is the most effective thing I have ever done. It's brutal though 3x a week because it takes like 20 min each time at the end of the workout.

Yea dude I feel you. I used to have pencil arms and forearms. It wasn't until I did this routine where I realized how hard I wasn't training my foremarms lol. You have to make sure every rep is full ROM. I the first time I did this I used a 50lb straight bar weight for pronation, and 20 or 30lb straight bar weight for the reverse seated curl. I could probably do 80lb and 50lb pre covid no problem for 40 reps each. The pain is unreal. You just have to fight through the lactic acid. People thought I was crazy with the faces and sounds I was making just to get through some of the sets.

But now my forearms have shrank quite a bit from not lifting so I need to get back on them.

Any tendonitis or issues running this program ?

How many reps from failure are you though if you can add 5 reps each week? Seems like the first week you would be like 15 reps from failure.

I always thought forearms were mostly genetics.

Forearms as wide as biceps but never train them crew (srs)

I like towel pull ups.

They are mostly genetic but they can grow. So do fingers. People who take up rock climbing notice their ring size increasing.

Yes the first time I did it BUT that was because I had my elbows flared out wider than my wrists when doing the pronated wrist curls. Once I kept my elbows tucked in more than my wrists, no tendonitis.First week should basically be failure. You do that 3x a week remember. You basically abuse your forearms to get used to it and force them to grow. I looked it up and my first time doing this I used a 60lb straight bar for pronated wrist curls, and 30lb straight bar for reverse wrist curl actually. I could barely get through all 6 sets every time I did it, every week.

But you have to want it. You want badass forearms? You're going to get those fukking reps. This isn't for the brosplit basic pussies in the gym that barely get a sweat going. This is man work.Similar to calves. I know some guys with big forearms that don't even workout. Not fair. But mine are way bigger now. Well precovid they were huge. Now they're a little deflated haha.

I wasn't as lucky as you with forearm genetics.

I wish I could. I tried them for a while, same with towel lat pulldowns, but it doesn't do it for me. I'll use 3 gym towels and make a thick towel, and loop it in a heavy kettle bell at my gym and just do the slowest full ROM curls with them. My fingers blow the fuk up doing that without the pain from towel pull ups.

huh...no before and after pics....

nice op, needed good forearm advice

I rarely took any pics the past year, but had a sick forearm one. Of course my old phone took a **** so I lost them all. All I have are some older pics and then one from the other day of me not doing **** for 5 months.No problem. Figured I'd share some golden tidbits of stuff I learned and mistakes I made. Hope it works out for you

Does this actually work, is anyone house and can confirm?