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JC Forearms

The document provides guidance from Jay Cutler on how to optimize training for forearm growth. It recommends including full range of motion, short rest periods between sets, training forearms after back and biceps to take advantage of muscle pump. Advanced tips include using secondary muscle stimulation by including hammer curls and reverse grip curls in bicep workouts, high volume of 9-12 sets, adjusting rep tempo from slow to fast, and using fat gripz to increase forearm activation. Top exercises include wrist curls, behind-the-back wrist curls, reverse barbell curls, and hammer curls. The goal is to incorporate isolation work and select bicep exercises to stimulate forearm growth.

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Piyush
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1K views

JC Forearms

The document provides guidance from Jay Cutler on how to optimize training for forearm growth. It recommends including full range of motion, short rest periods between sets, training forearms after back and biceps to take advantage of muscle pump. Advanced tips include using secondary muscle stimulation by including hammer curls and reverse grip curls in bicep workouts, high volume of 9-12 sets, adjusting rep tempo from slow to fast, and using fat gripz to increase forearm activation. Top exercises include wrist curls, behind-the-back wrist curls, reverse barbell curls, and hammer curls. The goal is to incorporate isolation work and select bicep exercises to stimulate forearm growth.

Uploaded by

Piyush
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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JAY CUTLER'S

PRO GUIDE TO
TRAINING FOREARMS
THE PRO GUIDE
SERIES
The Pro Guide Training Series is to
help members of JayCutler.Club
learn how to optimize muscle
growth for each body part, utilizing
all of my best kept training secrets
to get faster results.

Using my approach to training I


overcame other elite bodybuilders
who had superior genetics, and I
want to share this information
with you to make sure you’re no
longer getting average results.

Each guide is dedicated to


highlighting the native
characteristics of the muscle
group and showing you how to
avoid mistakes while doing
things the optimal way. You
should take the time to absorb
the information from each
instalment of the Pro Guide
Training Series so every time you
train, you know there is nothing
holding you back.
Just to quickly get you up to speed on some terminology
so you can make use of all of this information, checkout
below:

Concentric = This is the part of the rep where you lift the
weight. It is important that the muscle fibers can
become activated during the concentric which is down
to weight selection, technique and rep speed. 

Eccentric = This is the part of the rep where you resist the
weight. The eccentric is where the muscle is strongest
and can be utilized to create a lot of tension, causing
more sarcoplasmic swelling (hypertrophy) when done
right. 

Isometric = This is the part of the rep after the concentric


and eccentric. Both can be used to pause sometimes,
just to create more tension and remove momentum. 

Range of motion = This describes the available range of


flexion and extension at a joint. Sometimes it is smart to
use the full range of motion other times it is better to
shorten it, depending on the muscle group mainly. 

Repetition tempo = This describes the time taken to


perform each rep. Changing the speed can create a
totally different response from the muscle, which is
awesome for building size!

In this specific guide we are focusing on forearm training!

Jay Cutler - 4 Times Mr. Olympia


INTRODUCTION TO FOREARM
TRAINING
Forearm training isn’t something everybody does but I
felt that to make sure my body had perfect balance I
needed to. With 22” upper arms it would be easy to have
forearms which looked out sized which would effect my
overall symmetry and proportions. Let’s discuss forearm
training to help you pack on some thickness.
TRAINING FOREARMS FOR
OPTIMAL GAINS
There are  many things you can to make your forearms
grow faster, even if they are a stubborn muscle group
for you. The forearms get a lot of stimulation from back,
chest, shoulder and of course arm training - but this
doesn't mean isolating them isn’t a good idea. Here are
3 things you can do to enhance your forearm training.

FULL FLEXION & EXTENTION:

The range of motion you have got with the wrist isn’t
huge so you need to use full reps, if you cut them short
then you’re really limited the stimulating you achieve.
Make sure you don’t try and use too much weight which
stops you from using a full range of motion.

SHORT REST PERIODS:

You can really get your forearm work done fast by


keeping the rest periods to 30-45 seconds, to really burn
them up. If you’re using exercises which already hit the
forearms, 9-12 fast isolation sets is enough, twice per
week.
TRAINING FOREARMS FOR
OPTIMAL GAINS CONT.
TIMING MATTERS:

It is smart to hit your forearms after muscle groups like


back and biceps because they will already have a pump
- the stimulation will already be partially done, you just
have to go that bit further with some isolation exercises.
Wait until the end of a workout to hit your forearms
otherwise your grip strength will drop, which will effect
the rest of your workout.
ADVANCED TRAINING TIPS FOR
FOREARM TRAINING
Advanced training is always about thinking smarter,
sometimes breaking the rules and doing what is
needed to make the muscle you’re training become
more stimulated. Here are some awesome advanced
training tips for the forearms.

1) SECONDARY STIMULATION

Don’t just focus on isolating your forearms to make


them grow, you have the chance to hit them hard when
training other muscle groups too. Especially biceps!
Using hammer curls and reverse grip curls are an
awesome way to hit the biceps while also targeting the
forearms.

2) GO HIGH VOLUME

The forearms are resistant to breakdown because they


have to do a lot of work every day, therefore they
become conditioned to fatigue. Hit them with 9-12 sets
after training biceps, and maybe do the same again
after another upper body workout 4-5 days later.

3) ADJUST REP TEMPO

For forearms I like to start with slower rep tempo to get


that tension, then move into faster reps to really burn
them out. This is a technique which I find works really
well for stimulating the forearms and getting a crazy
pump!
ADVANCED TRAINING TIPS FOR
FOREARM TRAINING CONT.
4) FAT GRIPZ

For years I have used Fat Gripz, they increase the area
your hand has to grip which works the forearms more.
From experience I know they really work and if your
forearms are lagging behind, I think they will help you.
JAY CUTLER'S TOP 5
FOREARM EXERCISES
Forearm training doesn't have to be over complicated,
you just need to do it! There are some great isolation
exercises you can use, but there are also exercises for
other body parts which will add thickness to your
forearms.

1) WRIST CURLS
Use a bench to rest your forearms on and then use a
barbell to perform wrist curls - hang your hand over the
edge of the bench so you're able to get a full extension
and flexion on every rep. You can do this unilaterally
with dumbbells as well!

2) BEHIND THE BACK WRIST CURLS

My favorite forearm exercise is doing wrist curls behind


the back on cables with a straight bar. This gives me the
freedom to use a full range of motion and the cables
give even more time under tension - this really burns
the forearms up!

3) REVERSE BARBELL CURLS

Although this is also a bicep exercise it really hits the


flexor on the top of your forearm, making it a great
addition for mass in this muscle group. You can hit 3-4
sets of this as part of your bicep routine to get
secondary forearm work done at the same time, aiming
for 8-12 repetitions per set.
JAY CUTLER'S TOP 5
FOREARM EXERCISES CONT.
4) HAMMER CURLS

Hammer curls are also another bicep exercise which are


awesome for working the top portion of the forearm -
keep your form tight so there’s no momentum taking
away tension from your muscles, hit 8-12 reps per set.
SUMMARY OF FOREARM
TRAINING
Forearm training isn’t too complicated, you just need to
use some isolation exercises following the guidelines I
have given, and select some of your bicep exercises for
secondary stimulation. Soon enough you will have
jacked veiny forearms! 

Go and kill it! 

Jay Cutler - 4 Times Mr. Olympia

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