Hey all! This one took a while to make - Feel free to check out the Alpha Progression App: alphaprogression.com/HouseofHypertrophy Timestamps: 0:00 Intro 0:30 Part 1: Enhance Your Forearm Knowledge 5:50 Part 2: Do You Really Need Direct Forearm Training? 8:02 Part 3: Is This the Best Forearm Exercise? 18:14 Part 4: What About the Extensors? 19:26 Part 5: Grip Training 26:16 Part 6: Radial and Ulnar Deviation? 27:07 Part 7: Pronation and Supination Training? 28:52 Part 8: The Brachioradialis 37:21 Part 9: Final Thoughts See the description for references and the name of the beats used throughout the video.
@@HouseofHypertrophy I usually use an adblock but I especially disabled it for this one and spent a solid 10 minutes watching ads because the quality of the content is just too good to skip ads 💪🏻
@@HouseofHypertrophy Me too and I was sure you will grow to be big channel if you just keeps on putting out quality videos. Nice to see hard work justly rewarded!
The fact that you put your references in your description alone sets you in a tier above 99.9% of other creators. Yes your content is relatively rigorous, but it's unique and extraordinarily useful. I've learned a lot from your channel, and no doubt many creators in this space can also learn from you.
I've ALWAYS had skinny forearms...and i hate it. Recently started focusing them in my training routine and i see a huge, fast growth. Never been happier. And your videos are so on point. THANK YOU !!!
@@sajith2957 1- Behind back barbel wrist curls 2 - pronated grip barbel curls 3 - dumbbell wrist twists 3 times a week in the gym i do Push, Lower body and Pull, at the end of every session i do forearms 3-4sets till failure ( it's amazing how quickly the forearms recover) And i do elastic band curls and twists at home.
Bro I'm having a pair of 6kg dumbbells what i can do it to grow my forearms??? I normally do wrist curls thrice a week could you enlighten me with experience???@@boriboribo
00:02 Maximize forearm hypertrophy using scientific literature 02:26 Understanding the functions of forearm muscles 07:19 Direct forearm training is essential for maximizing forearm development 09:41 Training muscles at longer lengths produces greater hypertrophy. 14:02 Finger flexion wrist curls target flexor digitorum superficialis and profundus for forearm growth. 16:12 Focus on longer wrist Co variations for better growth 20:05 Different categories of grip training and their impact on muscle length 22:04 Isometric training at longer lengths may produce similar gains as dynamic training. 26:03 Perform finger curls with hand grippers for convenient forearm training. 28:04 Mass is not the most important thing for overall forearm size. 31:59 Supinated grip can lead to significant growth in forearm muscles 33:52 Experiment with different curling exercises for forearm growth 37:47 Various forearm exercises can help in building muscle mass. Crafted by hazzaaaaaaaaaaaaaaaaaaaa
@@HouseofHypertrophy Your way of making these videos is extremely smart. Dividing the video in parts means that you can publish it in parts later the topics of which are specific. Very useful for people in a hurry. I haven't seen a more neutral approach on the internet. Animations are bang on. You're skeptical of everything. How do you know so much about the studies which are yet to be published? Who are you??
@@HouseofHypertrophyI'm not sure but I speculate that using clips from videos into short form content ,consistently might improve channel analytics even further as it may reach a wider audience :)
Reverse curls blew up my Brachioradialis. This was a major part of rehabbing my tennis elbow which plagued me for over 2 years. I had been doing plenty of curls in supination prior to the tennis elbow. Doing more reverse curls did a ton to help, and the Brachioradialis was clearly the limiting factor. The best variation for me was with an EZ bar which placed the Brachioradialis in direct opposition to the weight being moved and it would get a huge pump in this position. Definitely also hit some other extensor muscles, which sometimes became a limiting factor.
40 min vid on forearm hypertrophy, stacked with great information easily broken down. I’m all for it! How on earth is this free content? Thank you, fantastic content as always :)
Great video. I can't wait to watch a video about Neck muscles and lower leg (calves, tibialis etc..). A video about the 2 types of heart hypertrophy would be interesting too
Thank you! I do plan to cover the neck and cavles at some part. I'm a little less sure about the tibialis and heart hypertrophy, but I will at least consider them and see what's out there in the research!
Curling doesn't allow reaching full extension as the dumbell will fall as you mentioned. Therefore a better choice is to do hold knee push up position and just push up with your fingers so the palm leaves the ground and repeat that movement. Increasing distance between hands and knees increases the load. There is plenty of finger strength training research in climbing context and the related exercises that could have been used.
That can be a pretty solid option, thank you! Of course, it is tough to know if that slight extra lengthening causes more growth (there's also some research coming out about this some time), but even still, I like what you've described. I'll be sure to check out more bodyweight variations and what climbers may do. if I figure anything is worth sharing, I can create some content on that. Much appreciated 🙏
One of the best videos on forearm training I've seen. I've struggled for a while to gain strength in my forearms and I'm also having some mild tennis elbow symptoms. I do workout 3 day a week and also work in construction so I think it's some kind of overuse injury. This video helped me locate the pain to somewhere in the extensor carpi radialis longus/brevis area, and also made me realise that the exercises I've been doing so far are suboptimal. I did the exercises in this video instead and today I'm sore in my forearms for the first time I can remember. 😂
In terms of lengthened partials, fatigue is another aspect that isnt considered. The studies all point to lengthened being better than shortened, but on a set by set basis. However, most lifters can easily tell you that stretch based movements tear you up a lot more, and are harder to recover from. This means in terms of programming, there are often times when shortened focused movements may be better. For example, hamstrings are an area that generally can't handle very much volume. Let's say my main hamstring movement are RDLs, which already massively stimulate the hip extension component of the hamstrings. I simply want some extra volume for the biceps femoris short head, which is only trained by knee flexion. In that case, it might make more sense for me to perform lying leg curls, as they offer equal growth for the short head while being much easier to recover from, allowing me to put more volume in. Whereas if I did the seated curls, I would be forced to do much less volume because the heads involved in hip extension are already fried from RDLs, resulting in less overall growth.
For radial/ulnar deviation, grip onto on end of a barbell. If you don't have access to uneven dumbbells For pronation/supination, do what armwrestlers do, use cables, attach it to the thumb and twist your wrist. Even though the pronator may be small in volume, it is superficial, therefore adds a lot of detail to the forearms (size isn't everything when it comes to aesthetics.) Same goes for a lot of other muscles, especially in the forearms.
Unless I've missed something, the brachioradialis will also be stretched with a supinated grip. My reasoning for this is the brachioradialis can perform both pronation and supination depending on the forearm position. When moving the forearm from pronated to neutral, the brachioradialis assists in supination. When moving the forearm from supinated to neutral, the brachioradialis assists in pronation. Considering this, the brachioradialis can be at a longer length when the forearm is pronated and supinated.
@@HouseofHypertrophy It's stretched more while pronated. Just pronate as much as you can. You will feel the stretch like u feel in ur hams doing a good morning or SLD. It hurts too. Can't feel that level of stretching while supinating. One should measure the length of Brachioradialis in both positions.
Arthur Jones obsessed as he was about exercising muscles hard, did not think he needed to create a machine to exercise forearms. He was of the opinion that a simple barbell was enough to work the forearms sufficiently hard.
I prefer the Nordic hamstring curl and I like to warm it up using furniture sliders in a glute bridge, sometimes with bands around my heels but yes if you can use a seated leg curl Machine versus the lying leg curl machine, definitely use the seated. Less risk of back pain as well because you're not going to inadvertently engage your upper hip flexors, which will pull on the spine
Wow, I'm once again bewildered at how you can take such a complex topic with so many details to discover and present the information so clearly and concisely. Thank you for doing this.
We've hit the point where grip and forearm are the weak point in my training so off to wrist curling we go! Also, maybe it doesn't give more hypertrophy, but I would swear that adding static increases functional real world strength
This channel is a hidden gem! The scientific approach to fitness is refreshing and incredibly informative.I can understand how much effort it takes to make these kind of videos.Keep up the great work!
I can tell you for sure that my brachioradialis is at it's most stretched and challenged when performing curls in a half pronated half neutral position and I been getting good gains that way. But this is of course just a single point of data
I always feel a pump in my forearms post tire flips. Makes sense with the hands open and finger involvement required to get a grip and lift the tire up.
Gathering this amout of info took me months and i just randomly stumbled across this video which jad literally all the info i had gathered the creator os a big w
I could personally never integrate grip trainers as a legit part of my training routine, but I ordered some and just left them on my desk (Where I watch YT all night) and I just do a few sets whenever I feel like it. And trust me if you already enjoy training you're gonna enjoy the progression and if you have even moderately low BF% (I'm around 19% according to cheap scales) you will see pretty quick visible difference in your musculature and separation.
My No.1 grip trainer tip is to learn to grip them in a way that is comfortable for your hand when the gripper is closed, instead of feeling comfortable while it's open.
For adding more focused supination resistance than an alternating bicep curl, try a rope pulley curl. You start neutral to slightly pronated grip, and as you lift, turn your thumbs outward and pull rope apart in the top of the lift. Maintain the resistance as you twist and separate the ropes. It's nice to have more than one option to train for the same goals.
Hey, can you make a video about all the compound exercises to target every muscle and every functional movement? That would be a good video to appeal to both bodybuilders and athletes.
Amazing videos, i have learnt so much about anatomy and training, has helped me. Regarding the forearms, would farmers walk work out all the muscles in the forearms? I found that these has helped my grip strength.
They really do. ESPECIALLY if you’re doing light enough rounds of farmers to where you do a couple sets of distance carries with forearms in full flexion and likewise a couple sets of full extension.
So this is why us climbers have huge forearms compared to other muscles. When you crimp, the wrist is at an angle that lengthen flexers. By the way, I fully recommend climbing to anyone wanting to train back and forearms on the same day.
What climbing does for your hand, forearm, AND foot strength is incomparable. I’ve seen the littlest buggers over the years that whey literally half as much as me, but could out-grip me. When I was light enough to climb my forearms were exceptionally impressive.
It's crazy how I JUST discovered this channel and it's probably my FAVORITE in just one video. Thanks for making this the best quality we could ask for.
I've been waiting for this video for a while. I've had a pretty bad day and seeing this appear in my feed really cheered me up! Keep up the great content💪💪
Oh, bad days are the worst. I hope that whatever went wrong will resolve, and things get better! I hope you enjoy the video, and if you have any further questions about anything I will do my best to help!
I have recently also seen that using rice filled bucket and moving your fists in it can also really greatly improve forearm strenght and lead to muscle growth
I know this isn't a deep dive into carries but, an important factor to consider with carries is that the load shifts and changes against your grip, changing it from a strict isometric hold to a dynamic exercise, albeit over a short range. Essentially, the various muscles have to flex more or less at different times to control the orientation of the weight relative to your body, gravity and changes in directional momentum. You are stressing the muscles differently from a static hold, and your results will be different. One possibility is more work by the extensors as they resist the load and the typically stonger flexors. Heavy carries involve your core in bracing and anti-rotation which develop stability strength, and best of all, heavy carries train your traps at length as they resist stabilize the weight. If you heavy carry regularly(and eat and recover) you will not have small traps, and you might not need specific ab work unless you are going to compete in a show, or you cross train.
I experimented with myself doing reverse Curl, hammer curl and barbell Curl with supination. My brachioradialis was most pumped and activated when doing barbell curl with supinated grip. This works very well for me. It may vary for others.
I am from the school of thought that 100% of us should ABSOLUTELY implement exercises that properly annihilate ALLL twenty forearm muscles! Not only that, but I think that at least men should also put an emphasis on isolating your hand muscles, too. Having massively meaty hands and forearms commands respect from both sexes.
Now we need the following videos: 1.) ALLL muscles of the hands. 2.) Gluteal muscles 3.) Lower leg muscles with extra emphasis on the unsung hero known as the tibialis anterior
Excellent video, I personally found grippers and 2 inch fat grip wrist curls to help the most with growth of my flexors. I would do grippers on Fridays and wrist curls on Mondays. I also include some isometric pinch training along with a grip machine that I use for my thumb.
@@I_Might_B_Wrong it’s a standard grip machine at my gym, but it’s horizontal instead of vertical. So I use it for my thumbs instead, doing dynamic pinch motion.
@@IvanCuk19 Oh nice, I've been using an arm assassin plate loaded grip device that has both regular handles and pinch plates built in. It gets awkward trying to use it specifically for thumbs but I can make it work.
Again, twins would be best to test. Here's a pretty good forearm exercise one can try...whether cables or barbells or dumbbells: with hands hanging down, knuckles forward, CURL the " weight " back then forward, hold the knuckles upward whilst doing a reverse curl. Learned that from Dante of DC Training. I added in the wrist CURL towards the back.
So much unnecessary yap. Tldr do hammer curls and wrist curls and pronation with judo belt every 3 days so hard your teeth break and eat at burger king and sleep 10 hours a day and look at ladies with a big bum for hormonal boost. Add weight or reps every time, if you can't do it try harder
Wrist curls are absolutely NOT the best exercise. They will cause overuse injury of the wrists. I love your channel but I think you are way off the mark this time.
Try taking a close, supinated grip at a lat pulldown, and focus on using your arms (not pushing your elbows down, like you would to train your lats), squeezing your forearms once fully flexed and extending your fingers at the top (similar to what is described in the wrist curl section of this video). This demolishes my forearms. Of course, this may not work for everyone, but it has been far more effective for my forearm growth than any other exercise I've tried. High rep scheme of about 20-30.
My forearms blew up from playing drums, guitar, bass guitar, and bicep curl ups to failure. Once I hit failure I hang from the bar with my grip until failure.
18:44 This becomes quite confusing, "extended" and flexed muscle lengths only apply relative to the actual muscle, if you're talking about the wrist, say flexion/extension. Saying "the extensors of the forearm flex during wrist extension, and extend during wrist flexion" would be better, extension and flexion is not exactly extended and flexed in the view of muscles, as theres opposing muscles which are always either extended or flexed, so it becomes hard to know what you're talking about
My anecdotal experience regarding supinated/pronated Db curls: When I can't complete another rep with pronated grip I can still continue immidiately with supinated grip, and the same is also true with neutral(hammer) vs pronated but to a lesser extent. So to me it makes sense to train pronated anyhow bc obvs weak(er) muscles on the extension side of the arms.
Too bad most gyms don’t have Nautilus style wrist extension/flexion machines anymore. No grip required. Would make supersetting with free weights nice for forearms. You can pinch train with pvc piping and 2x4s too. Isometric training is excellent once you get it the point in life where you can’t do heavy compound lifts anymore. And even before that point it is way easier to hit failure on iso machines than it is on iso free weight exercise while at the same time reducing chance of injury.
Just be careful, your bicep may be strong enough, but your brachiosaurus and brachialus may not, so don't force it, don't start too heavy even if you can curl it regular!! You could sprain them!! Trust me, learn from my mistake!
the younger generation has the biggest problems with this because there is no physical work now days all sit in front of pc or phone, forearms and grip strength, quite complicated to train, many movements needed to get big forearms+strong grip
Up until this year I've had nothing but manual labor jobs. Most jobs that most people have access to are physical, or at least way more than sitting at a desk all day. This ain't inherently a generational problem.
30:20 For the studies that displayed better brachioradialis hypertrophy in supinated curls, did they have inferior muscle growth for the biceps in comparison to neutral grip curls, or did supinated curls simply provide better results for both?
The point on isometric training vs concentric only or eccentric only training and looking further into it is pointless. It just shows that even 30 years ago, the common sense conclusion has been reached: Concentric+Eccentric>Isometric. All of the nuance to this could be unnecessary beyond knowing how much of the rep you’re throwing away if you don’t milk the eccentric
the video only shows wrist curls in a pronated position. ive found that doing wrist curls in a supinated position is much better at activating the forearm "belly". also, just doing towel pull ups should be enough to grow the forearms.
Excellent! H.O.H This is the one I have been waiting for. and you did not disappoint. Thank you for all your hard work. You are making workouts and the world a better place my dude!
Best forearm training noone ever heard of: Get an EMS device put one electrode on a metal bar and another one arround your forearm and hold the metal bar. This is pretty much the only thing those EMS things are really useful This will train pretty much every muscle in the forearm at once but it will hurt like hell.
great video. One question tho, does it make wrist curls far worse if you do them with the cables with the finger extension? I find that my wrists always get fucked with normal wrist curls
I'm sorry, this video is very well researched but it comes across as too much paper knowledge and doesn't come across as created by someone who cares about their own forearm training. You have no opinion of your own on what works and what doesn't. The video was a straight-line process to create, which isn't what I want to watch.
