FOREARM MASS BUILDING 12 WEEK PROGRAM ( GUARANTEED TO ADD SIZE ) 💪

12 week program aimed to build Grip, Wrist and overall Forearm strength and size 💪

[OldSchoolStrength]

* STANDARD FAT GRIPZ
* EXTREME FAT GRIPZ
* BARBELL

PHASE 1 ( 4 WEEKS )
* 5 SETS
* 20 REPS ( DEADLIFTS )
* 12 REPS ( BEHIND BACK WRIST CURLS)

PHASE 2 ( WEEK 5, 6, 7, 8 )
* FAT GRIPZ EXTREME
* 20 REPS ( DEADLIFTS )
* 12 REPS ( BEHIND BACK WRIST CURLS)

PHASE 3 ( WEEK 9, 10, 11, 12 )
* BACK TO STANDARD GRIPZ
* ADD MORE WEIGHT
* 20 REPS ( DEADLIFTS )
* 12 REPS ( BEHIND BACK WRIST CURLS)

DO THIS AFTER A ARM / BACK WORKOUT FOR BEST RESULTS.

ANY QUESTIONS REGARDING ANYTHING FEEL FREE TO ASK 👍

[abdulsheikh]

That's what I am waiting for brother.

[bonefrancois]

I JUST DID THE FIRST WORKOUT
My advice, I don't think Tom realizes how undertrained most peoples wrist flexors are.
I knew 135lbs (about 60kg) would be too much at first, so I thought I'd just do 95lbs, a 25 on each side, and the result was that the first set went alright, but the 2nd set my grip and flexors were giving out, couldn't even hold on to the weight for the rdls.
I had to drop it down to 65lbs, maybe a bit too big a drop, but I had 4 more sets.
My flexors were toast after this.

For reference, I have over 13 inch forearms and can fairly easily double overhand deadlift 315, I know this isn't remarkable but my point is my grip isn't incredibly weak and I STILL had to drop to about half of 60 kg.

Other than that great workout, just don't start with 60kg unless you've already been training a lot of forearm flexors. I will be doing this and the other flexor program with the partials both once a week for at least the next 3 weeks. Plan to do the whole 12 weeks first half of 2023.

Anyway, Thanks Tom! Merry Christmas from America 💪💪💪

[yenderbejarano]

Thank you very much for the routine, greetings.

[bicepxual]

I got to do a follow along video for this some day after 12 weeks :)

[Milk_Man_-]

back with yet another great video. all i need is fat grips and im set. thanks for the advice man, stuff like this is hard to find

[nuggetoftruth]

Gonna be giving your workout a try thanks bro 🤠🦾

[anshulgupta]

Bro i am from india thanks for showing us best of forearms

[jameshilton]

good tips im close to ccs on coc 3.5 ive done variations of what your teaching over the years it does pay in the long run ..ty bro.

[theaestheticgodzyzz.]

Cheers mate, been waiting for one of these!

[CrusaderMuscle]

Bro good advice. Seriously impressive forearms, youve done excellent work. I need to get some of the fat gripz

[swoleinvictus]

Hey man! I got my Fat Gripz. Im currently training in a Strongman-Mass Gaining or maybe Bodybuilder Heavy Weights fashion since I want to gain more mass.
In terms of Grip strength Currently doing you 8 Week Mass Gasining Routine 2x a week +Finger Curls+ Plate Pinches + CoC 2 for reps + ofcz heavy Dumbbell Rows and Deadlifts. Hitting forearms overall 3x per week. Progressing nicely. I

Ill try this routine afterwards. Thanks for the info man!

[shaunboyle]

Rip Earnie shavers I know you spoke fondly of him 😔

[jackedsouls]

I think I'll be giving this a go, thanks man and I'll report back.

[Bagpuss-The-Great]

5 sets of 20 rep deadlifts will fry the grip for sure, plus the behind back wrists curls will roast the wrists, people are going to see some serious gains mate, 💪💪💪👍🔥

[inigoke]

My man i gonna follow this exactly as you say...but i have a friend who wants to join to this program too but has low back issues...i think if he changes deadlifts to traps shrugs or even time holds it would not affect too much to the results...what do you think?

Another thing...rope climbings with extra weight (20kg back pack) have done wonders to my forearms (1'5 cm more without change my body weight)

Saludos!

[nelwalsh]

Looking huge lad 💪, what is your max bicep curl? Thanks again mate

[MK-zfor]

Starting this today at 12.6inch forearms (14.9 arms), will update

[Christopher_Stead]

Might just have to give this one a go! How would you say this compares to the barbell wrist roller with the kettlebell? That's been my go-to for a while!

[ballypoo]

Will definitely go for this, does behind the back wrist curls have any secret benefit? I do them just in front of me at the moment