Q: I’m using your X-Rep version of the Power/Rep Range/Shock Workout. It’s great so far, and doing something different each week is making things interesting and getting me sore. But I’ve been skipping the exercise listed as Rockers because I don’t know what that is. Can you explain it?
A: It’s simply holding a dumbbell in each hand at arm’s length at the sides of your thighs. You curl your hands in and up to contract the forearm flexors (underside of the forearms); then you lower and curl them out and up to contract the forearm extensors (top of the forearms). You just rock back and forth in a controlled fashion…
Stronger forearms can improve your strength in other lifts, which will translate into more muscle. For example, curl and even bench press poundages will improve as your forearm power goes up. That can mean bigger biceps and pecs.
Most trainees don’t train forearms directly, usually because they think they don’t have time. But with rockers, it only takes a few extra minutes. Just grab a pair of dumbbells and rock till the burn is unbearable. We like drop sets—two sets back to back, the second set with lighter dumbbells.
You’ll not only improve your curling and pressing power along with the size of your forearms, but if you keep the reps in the 15-to-20 range, you’ll soon have roadmap vascularity streaking from biceps to wrists—if your bodyfat is low enough. [Note: Rockers are included in several routines, including The Ultimate Fat-to-Muscle Workout and the Power/Rep Range/Shock Workout (P/RR/S) in 3D Muscle Building.]
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
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