Digging In The Attic

[climber511]

I was digging around in some old boxes of books and found one called “Power ForeArms!” by Health for Life. (copyright 1984) I have several by this company but this was the one I thought this board might find interesting. A few people have asked for routines for size or mass – this might be considered one of those. This program is done non stop, no rest is allowed between sets or movements. It’s a pumper!

· Wrist twists with pipes – arms straight

· Wrist twists with pipes – arms bent

· Wrist Curls

· Reverse wrist curls

· Wrist Curls

· Reverse wrist curls

· Behind the back Wrist Curls

· Reverse curls

· Behind the back Wrist Curls

· Reverse curls

· SED Wrist Abductions

· SED Wrist Adductions

· SED Wrist Twists

Notes: Wrist twists with pipe are a simple warm up exercise. SED means single ended dumbbell or what we call lever work. Done to the front, rear; then lay your arm on a bench and do lever twist or rotational work.

Additional sets of each are done for what they call level II. I can add more details if anyone cares.

This same company put out a rotator cuff book I think called “The 7 Minutes Rotator Cuff Solution” or something similar that I would like to find some time - or at least get the routine from if anyone might have it.

The titles I have are

Secrets of Advanced Bodybuilders

Power Forearms

Maximum Calves

Legendary Abs

Legendary Abs II

[austinslater]

I would be interested in level 2. ALso what type of frequency did they recomend with the above routine and also reps per set?

[climber511]

Austinslater

More Power ForeArms info

No more than three times a week – two is better.

Level II

· Wrist twists with pipe

· Wrist Curls – 8 reps

· Reverse Wrist Curls – 8 reps - do 4 super sets

· Behind the back wrist curls – 8 reps

· Reverse Curls – 8 reps - do 4 super sets

· SED Abductions – 8 reps

· SED Adductions – 8 reps

· SED Wrist Twists – 8 reps

In Level 1 the reps were 6 on the Wrist Curls and Behind the Back wrist curls – 8 on the rest.

[austinslater]

Thanks!

[Guest Albert]

The health for life series was my first intro to lifting programs back in high school. I learned a lot, but in retrospect I wish I had found "Dinosaur Training" instead

[Steve B.]

That's funny climber55 i was just looking at that book a couple of days ago.I had'nt looked at it in years how ironic.

[climber511]

Does anyone have the rotator cuff book by Health for Life? I'm in need of it right now. Thanks

[Cunny]

Climber

just found this by diggin around.

Have you any info on the ab workout ?

[33wes]

I have The Seven minute Rotator Cuff Solution. Good book.

I bought the forearm course when it came out in print. I have no idea what I did with it, but it was interesting.

[Scott Styles]

While out of print for the longest time, Ironman finally secured exclusive rights to sell the 7 minute rotator cuff solution. I haven't purchased it yet, but I though others might be interested:

http://shop.store.yahoo.com/homegym/7rocu.html

[axolotl66]

Dimmers mentioned this thread so I had a look. I have the rotator cuff book, and came up with this routine from it as a basic beginner "maintainance" type of thing:

Exercise - Reps x Sets

Internal rotator curls (low cables) - 10-12 x 3

Lying flyes - 10-12 x 1

Lying L flyes - 10-12 x 1

Pec stretch parallel - 5-10 secs x 1

Pec stretch angled up - 5-10 secs x 1

External rotators stretch - 5-10 secs x 1

Hope it helps! The book is very good at explaining why the rotator cuff breaks and how to avoid injuries to it.

aXe