This is EXACTLY why I'm watching this video lol.... I mean I consume a lot of fitness content, but I'm also an unfortunate watch guy with a thin wrist.
Another good and simple excercise: Carry heavy stuff. Simple, yet effective. Carrying heavy things in each hand improves grip, wrist and overall forearm strength + core stabilization + leg workout, all in one go. Example given: Walking - Strongman farmers walk If standing - anything heavy / challenging to pinch, grip and hold till failure (barbell, plates, blocks, bricks, stones,...) Rolling thunder. Work with thick handles. An add up could be each workout always pinching something else, so the muscles get always new activations. Lastly, these are all about gripping something / pinching. Include opposite movement - any extension excercise. (bands, rice, ...) Forearms are not used to those and it will greatly improve and stretch all the muscles in it. EDIT (Just for the sake of those "oh you cant grow that and that"): Find someone who can tell you "Hey, I have grown my wrist by half an inch" then ask him how he's done it. If you find that 1 guy in the world, good. Then you can make a comment and inspire others. Meaning many can do a lot, but still not growing. There are SO many factors and limiting factors. Everybody is different. If you care just about wrist growth excercises and doing nothing else to expect magnificent results, you are going to be dissapointed. My share was tips for excercises for overall strength for forearm to fingers, which could lead to significant improvements in your wrists, maybe even some wrist growth. You can grow the tendons in your wrists, which makes the wrist bigger, but dont expect an inch on it, unless you do something like a serious bodyweight jump. Im not a scientists, I am just sharing what helped me and many others without focus on wrist growth for your own inspiration to try. :) If you still cannot grow your wrist, just don't worry about it. Focus on something you can change, not what you can't. There are many people, who have even smaller wrists and yet still have some serious grip strength than others with much thicker wrists. Wish you a great day.
hmm.. lets see.. I carry the heavy dumb bell and also the bar when I dead lift and do every sort of exercise in the gym. I carry my entire body when I do pull ups and pull downs etc. Hell i carry myself if I have to on the stairmaster just to burn the last calories. I love the hilarious people like you who always say that doing basically farmers work is the only way to be fit. Its not. And it is not more better then going to the gym
Maybe... but this advice isn't great. Improving grip strength, either suitcase-carry or hanging, will slowly increase the muscles in your wrists. But it's a very very slow process. I'm talking something like 2 years. If you want to directly affect your wrist thickness, you need to hit the muscles that attach/pass through that region. That means doing resistance training for your pinky finger, and thumb. Those two when targetted will increase the rate of progress to more like 9 months. But doing any resistance training with your fingers, thumb, wrists, and forearm is quiet dangerous. Tendonitis is a very probable outcome if not done carefully. But the results are necessary for serious athletes.
Hanging is just really good for you in general...it helps with posture, it decompresses the spine and with enough time it actually also shifts the structure in your shoulder to allow more room for movement. This usually helps people with chronic shoulder impingement
Have been doing various hanging exercises and that really helped with forearm growth and grip strength. I like your short workout with the downward ladder, will give it a try. Watch out with the 1000 sec hanging challenge, if untrained this can be a quick way to get tendonitis. Been there, throws you back quite a bit .
What's the "pain" sensation that tells you "hey I'm your wrists and I'm spent stop working me out" vs just that sore kind of pain Admittedly never did much isolated wrist excercises so I wouldn't know But pain is usually a good signal to stop before u break something or tear it
@@thedoomslayer5863 that's the thing with tendonitis, it doesn't start during the exercise, but the day after. I got it after the best workouts I have done, feeling great, pumped, no issues during the workout at all.
@@chrissyn1099 so how could u tell u got it? just random pain out of no where one day that never went away? how did u differentiate the pain from tendonitis between just being really sore?
@@thedoomslayer5863 sore muscles, I know how that feels. Tendonitis is like tooth ache, just in your wrist, sudden, when extending and hitting a threshold, and gone again, when returning.
@@chrissyn1099 is this tendinitis: i worked out way too hard for my first real arm iron pumping sesh, the next day and some days after that i simply could not straighten my arm without it hurting
This makes a lot of sense, I started seeing Increased vascularity In my forearms after performing a lot of farmers carries. My forearms and wrist are two things I'm most Insecure about physically, I'm definitely going to give this a try! Thanks for the advice bro! 🙌🏾💯
@@jaceval3439 me too.....last night I did a forearm workout/Challenge.....Bro... my god.....its a killer....I'll be doing it more often...u want the link?
I love how basically all your videos are things that u found out along your journey like all of them are personal dicoveries from your raw experience, keep on it man,great content, and what about thoses shuffle tutorials ! I miss them!
My wrist were 7.7 inches (bigger than average). Now after 3 and half years of armwrestling my right wrist is 8.1inches and left is 8 inches, it’s all about thickening ligaments, tendons and bones, time under tension is key. Train your cup(wrist flexion, pronation, supination, riser etc , takes a lot of time but it works 100%, but requires a lot of discipline and dedication! I train everyday with armwrestling attachments in a pulley, and every 10-15 days I go to an armwrestling practice with my team. Just keep working and results will come sooner than you think
@@oxy728 don't expect a miracle, but yes. It is quite easy to distinguish fingers from a strong hand and from a weak hand. Fingers tend to be larger, hands more veiny, and everyone who has them usually either work out for a long time or work in manual-labor-intensive tasks, like farmers and builders, for a long time.
You want bigger wrists? Try getting into arm wrestling, it will make your wrists strong too, my wrists went from 6.25 in in circumference to 7 in, and heavy dumbbell lateral raises don't hurt my wrists anymore, same with bench-press.
Yeah, hanging's great for grip strength. The thing people miss with doing exercises like wrist curls is that to increase wrist strength you need to work your fingers. Grip strength = wrist strength = wrist size Also, get a squeezy hand exerciser (preferably the adjustable kind) and invert it, because you need to work your THUMBS (a tip I got from my old ninjutsu instructor). Make sure you get the pad of the thumb in play. And do some with the fingers nearly straight as well. Very important, and none of these other exercises cover it, including the hangs. If you really wanna go crazy, you can get bands that go over your fingers and allow you to work the muscles that extend instead of grip. Much weaker movement. A bit like a crocodile with tremendous jaw closing strength, but not much opening strength.
Thanks, I just got an adjustable squeezie hand exerciser. I am starting on the lowest setting. I can close easily with each hand UNTIL I invert it and squeeze with pad of each thumb. That takes more effort! I will remain consistent and gradually work up to more resistance.
I didn't check about the size, but push ups on knuckles and (if possible) fingers really improved my wrist strength significantly. This was included in my boxing training and now I can get away with wrong punches (which used to hurt my wrist for days with a single wrong punch).
there are a few muscles that can grow: m. flexor carpi radialis , m. flexor pollitis longum and maybe m. flexor carpi ulnaris. Also, if a bone is pulled or pushed for a long time it will change form (maybe not in a month unless its non-stop) , but what made it noticible are the tendents i think, maybe when youre hanging its the perfect stimulus for a tendent (maybe retinatulum extensorum/flexorum) to thicken. My guesses 🤔
Armwrestlers grow there wrists significantly throughout the years. Like very significantly because of the non stop forces on the bones everyday for years and years.
can confirm hangs increase wrist thickness dramatically and noticeably, but one thing I'd add is I have heard 3-4 sets is possibly better than 5 full sets because your finger tendons are more fragile than other thicker bulkier muscles you'd typically run 5 sets on, and are significantly more prone to injury. in my experience this has been the case for me as well, doing more than 4 sets has usually been the one to hurt my fingers, and while I've luckily not injured them yet I can feel it is likely getting close to injury each time I've tried to go too hard. They also say to only go about 75% of your max, not try hold on as long as you possibly can for dear life as that can injure your fingers easily too.
exactly what i wanted to say, i've doing the dead hangs since quite a long time and i can confirm that it's not the forearm or wrist that hurts after the hangs, it's the fingers that hurt the most after hanging. And by hurting i mean all day long.
There's basically no muscles at the top of forearm in wrist region except the one that runs along the pinkie side at the bottom. Rest is all tendons with some small, basically indirect and "unworkable" muscles deep inside. Takes months to make these grow (yes bone and tendons can also get bigger and stronger..it just takes A LOT longer than muscles to grow). Plus those "indirect impossible to directly work" small muscles deep in wrist..can be stimulated too. I had an overlap at about 6.5in, now its a solid 7 and touching..if I squeeze it..there's a small overlap. Workouts I did: pullups, forearm workouts, back/bi day in general had my forearms sore. You need a dedicated workout plan for forearms. Another killer forearm workout that actually builds tension and pump all over is just holding heavy dumbells and trying to reach..let's say a minute. 1 set should be enough at and of forearms. But if you do 3 sets...even 40s each set...your forearm will be killer size. You can make it even harder, consciously squeeze the dumbell as hard as you can. E.g. 10s normal hold. 10s squeeze etc. Or 20s..whatever floats your boat. Rest is about same time as hold length..but you can 2/3rd or half it to make it even more of a killer The pump alone temporarily makes them huge but overtime they're gonna really build. Dumbells work same as hanging pull up position I suppose, but I think its better as there's more flexibility with weight and back isn't utilised as much. Basically anything to get your hand really gripping..Will work like mad. Fingers and palms will also get bulkier.
@@connergalles7106 personally I did it after the other forearm workouts. Hold HEAVY dumbells or barbell for a solid 60s. That's one set. You'll feel your forearms struggling especially if you squeeze hard. If you got the capability, do another 2 or 3 sets. I don't expect beginners to last a solid minute if weight is heavy enough. 20s-40s is fine..build your way up. Main goal is to feel the burn to the point where you literally cannot hold the dumbell any longer..or atleast close to it. I also don't expect anyone to squeeze full pelt for full 60s. For thats why I like to squeeze as hard as I can for first 10-20s. Then just hold it same time. Then full squeeze again in intervals. It's not necessary but should really work forearms. Personally I find the forearm workouts alone not enough. I'm doing 3 workouts @ 3x8 - 3x12. 15 Reps+ is good for the burn and pump. But heavier weight is better for strength and size. Also leverage on wrist is small..so you can lift really heavy. Too heavy is risky for the joint. So no need to over do it. If you're not working out and holding dumbells alone..I'd expect a lot heavier and longer holds. With atleast 3 or 4 sets. Right now I can feel forearms during backworkouts, longer you hold the weights..the better. Drop sets twice of all of back workouts after last set.. just to really work the forearms. Bicep is literal torture by now. I did forearm+shoulder today, after the pump..there's a small gap between middle finger and thumb now.. but it's temporary. Fingers and hand in general is bulky, I used to have long girly hands before. By the end of this. It would be almost impossible for you to unclench your wrist. Or push wrist up.
@@connergalles7106 that's basically the same concept. However for that you have to walk. My gym is quite cramped so I can't do that. Also I don't intend to work core and legs etc.
I've been hanging after every workout for about 4 months to try to help my back stretch out, and I've noticed that my forearms and wrists have been growing a little.. Thanks for the extra workout idea at the end!
They grew a little bit more by just hanging. I'd add weights as you progress to keep up growth, but I didn't see any significant growth until I started carpentry (aka swinging a hammer and working more with my hands and body) about 8ish months ago. So, with that knowledge, I simply added a rubber sledgehammer/hammers with weights on my forearms, too, and Holy, what a difference that made! But my real advice is to add unconventional workouts. It may seem silly at first, but i promise you it'll work, and that comes from a slender 6'4 man with the arm span of an orangutan, lol. But I now have vascular, muscularish forearms now that my gf LOVES, lol
I found this too 3 months ago!! I went for aerial acro straps for the first time and had my wrist huge at the end of the session. I talked to the pros and they all said that their wrists had grown over the years of training(theirs were almost 2 times mine). So in this sport you place a strap around your wrist to hang. So based from your video the squeezing of your fist to hold from the bar seems to not be necessary but the stretching of that part of the wrist. It would be cool to see a comparison between just hanging with straps and holding.
Maybe the hanging stretches these muscles a lot, which is necessary for them to grow and gain strength. Like the pullover stretches the long portion of the triceps (I just destroyed mines yesterday with this exercise lol)
When your hanging brother your using every single muscle in your arm so this is actually one of the best ways to build wrist muscle. Another way is putting on a weighed vest and just keeping yourself in a push-up pose holding your body up for as long as you can . Another is also dumbell twised . Have an awesome week 😉✌️🙏
Actually this makes sense because i studied this. The bellies of the muscles that move your wrists are located further up your forearm and only their tendons cross the wrist. Whereas some of the muscles that move the fingers ( specifically the thumb extrinsic muscles) have their muscle bellies further down near the wrists. There is also a pronator muscles there that complements the action of the pronator teres so you can also work on pronation with a band or cables at the gym
Have been doing hangs to failure between every exercise for years to help stretch my back/shoulders and to strengthen my forearms. Just did the wrist test - not even close to touching haha hangs are awesome!
This is the first video I've seen of you, and you're touching on something I been trying to better about myself my whole life bra... I appreciate the video... Always had small and skinny wrist... Hopefully this helps me too man...
Up until today. I have narrow wrists, never trained forearms, but did a lot of lat pullies, rows and deadlifts, which gave me reasonable forearms and thick hands. When I do your wrist test it shows I have large wrists, but I believe that is mainly because I have short fingers. My wrists are visibly still narrower than other guys my height and strength level.
Your wrist always looks thinner from your pov because of the muscle insertions in my opinion, compare your wrist with someone with both facing the same direction in a mirror
@@darken3150 Or i have a 6ft 7 arms span and my fingers are like 4 inches long. This is exactly the kinda stuff I'm talking about. If I wasn't knowledgeable; instant body dysmorphia.
Sort of the same. If I squeeze until I start to loose feeling in my left hand, the left wrist could be considered medium. That's not possible unless I relax my left hand, of course. I've been doing a lot of gripper exercises since...forever, basically. My dad gave me a set of those cheap grippers with plastic handles way back when, and I trained with those excessively. Extreme number of repetitions, rapid repetitions, long-time presses, et cetera. Some five+ years later, I got my hands on "proper" grippers (100+ lbs) and started in on those. Currently, I'm using CoC 1.5 very much like I used to use those cheap plastic grippers - high reps, rapid reps and prolonged squeezes. I have no idea if the grippers are what's made the difference for me, but I have no idea what else could have done so - well, except for (possibly) good genetics, of course.
@@crafterrium8724 my bicep is 16 inches though, I do calisthenics and have built my arms a fairly reasonable amount. Both my parents have skinny ass wrists
This is exactly what i needed! -- and it makes sense! Above all other exercises, deadlifts would be the one where I would feel my wrists the most. In fact, similarly to yourself, I felt the pump in my wrist!
4:56 logically it makes sense: when you hang all your weight falls in your joins so the weakest joint will try to compensate by becoming larger so is more difficult to snap and thus you have less pain when hanging
@@patpatrik764 I guess my joints have been inflamed for years then... wrists do grow, at least mine did. When I was younger, I felt like I had small wrists. I started calisthenics to grow muscle and let me tell you that my forearms, including my wrists, are now way thicker than before
When you hang, take a grip with all five fingers and you will feel your forearm working as well. If you hang by only using 4 fingers without using your thumb, you won't feel forearm pump at all.
Wrists have always been something I’ve been self conscious about. Will be adding this to workouts right away. Wondering how often they should be incorporated?
@@thesauce2477 yea its dependent on how much you do at once, you could do medium volume medium frequency or high frequency low volume per session as long as you hit a minimum amount of work done
It is very simple because when you do wrist curls you are pulling the weight with the forearm which is the muscle below your wrist. Your wrist works extra if your palm grips something hard for long. This is what makes the wrist grow.
omg bruh you made a video that no ones made and i'm so thankful , i've always been wanting someone to address this problem. as soon as i saw your thumbnail i was like damn someone finally did it. 😭
i was really insecure about my wrists, people making jokes they can grab my wrist with two fingers, or bracelets as a gift that are too big for my arm i was so insecure about it but this video really helped me out, i am now able to fit perfectly brecets that didn't fit me before and my wrists are much thicker, so thank you so much this really helped!
@@akashbc007 Everyday, when I have time for myself I just do those exercises. it doesn't take much time just do it once - twice everyday when you have time.
Progress: I will edit comment. Will do for 30 days. Will check wrist every 10 days. Start - December 18. Will add a first comment to check progress after "rest period" (meaning I still do hangs, but I don't train like this), with new results from February 1st. Hanging technique: hang, hang, alternate grip 3 times. Measurement 1 - Left 16cm, Right 15.5cm. Wrist wrap test - can almost reach the middle phalanx. Day 1 - 7:40 am - 50 35 25 20 16 - Comment: do you want to kill me? I can still feel my forearm 15 minutes after I'm done. Day 2 - 7:40 am - 60 37 27 10 14 - I felt a lot more slippage. I also decided that a couple times a day, I'll redo the exercise at the lower end of my resistance to increase my endurance. I did 5 sets of 20 at 9.20 am and 3.10 pm. Day 3 - 7:35 am - 60 40 35 25 18 - This was to increase my average, the second rep wasn't that hard. Throughout the day, 5 sets of 25 at 3.35pm. Day 4 - 5:20 pm - 65 45 40 30 20 (I was busy) Day 5 - 1:40 pm - 70 50 30 20 13 (ok, I'm slipping more than usual, I couldn't hold the grip, for the rest of the arm was fine. I'll hold a day for recovery) Day 6 - 12:00pm - 20 20 20 20 20 Day 7 - Christmas Break Day 8 - 4:30pm 30 30 30 30 20 - slipping again, any tips?
Simple, short explanation. Stenght based isometric, eccentric type of exercices strenghtens and thickens your ligaments. That's all. Implemented arm wrestling and my wrists grew by 3/4" in 1 and a half year.
@@terkelalgevind529 Maybe, I do not care about such things enough to look it up Collagen, protein rich and optimal amount of fat would be the way to go most likely
@@Pp-sr4cs Collagen for sure :) I started doing amazing bonebroths recently, everyone should do that and can afford that :) But it would be interesting to know, but ya i am to lazy and i am maybe also to dumb to find the info.
Yeah man I've found that any exercise involving grip really works the fourarm, including the wrist. I usually do farmer carries ensuring to maintain a tight grip throughout the entire carry.
In my opinion you don't need some specific exercices for your wrist, but the more you workout, the more you increase your weights, the more you do bench press, pull-ups, deadlifts, the more your wrists will get thicker
Grabbing a towel hung on the pull up bar actually has helped my wrist and grip way better, too. Been doing that while I was recovering from a broken wrist in 2021.
Muscle attaches to bone, so the larger your bones are, the more muscle mass can attach. The talk about wrist thickness and the size of your build is about how large your wrist bones are and how that translates into forearm size and grip strength, which in turn will help you lift heavier weights. Basically, the larger your wrist bones are, the larger your forearm is and the stronger your grip will be, this leads to stronger lifts and a bigger frame overall, not just wrist size. The key here is bone size, not just wrist size, because increasing the thickness of the wrist, without increasing bone size is just mostly cosmetic.
@@ibrahimtall6209 Pick better parents, my guy xD. But joking aside I'm not quite sure. The mechanism by which bones grow in thickness is different from the growth in length, meaning that when you're probably not gonna grow much taller after your 18th birthday or so, you could probably keep growing wider for many years to come. Idk about your experience, but the older men I know, all have insane wrist size. If I said my dad's wrists were twice the size of mine I wouldn't be too far off and I'm willing to bet good money they weren't like that when he was my age.
@@sleshhsh there are always sports you can be great at despite your build. Shorter frames are better for bodybuilding, taller builds are better for more athletic sports. Still, if you're not that athletic, skill can take you a long way and you can always improve your athleticism. The longer you do this gym and working out thing, the less it becomes about the physique and the more it is about the person you become
Thank you so much for making this video! I haven't even started doing pull-ups yet because I workout at home and all I have right now are adjustable dumbbells. But I plan on getting a pull-up bar station and trying this out. I hope it works. My wrists are pencil skinny. And because of that people throughout life would make fun of me for being so lanky. There are also times when people think I'm a teenager when in reality I'm in my mid-20's and that frustrates me. It's like I'm seen as a weakling simply because my wrists are skinny.
@@Ninja360r They're bigger now!! Well a little bit bigger. 😅 I got the pull-up bar station delivered to me in the beginning of August and after doing some hanging pull-ups on it, my forearms have started growing!!! Although it's mostly near the elbow area and not the wrist area. But it's still better than nothing. I tried doing some regular pull-ups on it, but I could only do like 3-5 pull-ups and I wasn't seeing any progress from those anyways.
Not only is this effective for the forearms, but it is super effective in opening the gap between the shoulder girdle and the rotator cuff, keeping it free from pinching and helping make pressing movements safer. This is why monkeys have the healthiest shoulders!
I'm painfully self-concious of my wrist size (like some guys are about their downstairs snake) despite being relatively decent in calisthenics, so I'll give this one a shot :) Also, love the random sprinkles of humour in between, you earned a subscriber ;)
@@emerblob5275 Overall OK, my grip strength has improved which is a huge bonus but size-wise I don't see my wrists change at all. I still count this as a success despite failing my main goal. I will admit that I'm very sloppy when it comes to consistency
It has been proven that static muscle load is helping to increase the ligaments thickness and strength. So it’s like hypertrophy but for your ligaments
Interesting that this hanging was more effective for increasing wrist thickness for you than the impact/ handstand stuff. I know male gymnasts have really thick wrists and I always assumed it's because 4 of the 6 apparatuses they do are basically entirely on their hands, and the other 2 also include a lot of impact on the wrists. They have very messed up joints tho, so it all comes at a price.
I think they have messed up joints just cus of how hard they gotta push themselves for completions. calisthenics and gymnastics skills have high demand on joints and if you take your time you can build resilient instead of fragile joints with them
Funny you mention this because I also have super small wrists however I went rock climbing the other week and at the end I realized my wrists looked extra thick.
I do variety of squats🦵🏼 (burpee, jumpin, reverse lunge to squats etc.)over a 💯, same wit pushups 💪🏼 I do variety(clappin,1arm,1leg etc.elevated my fav btw)over a 💯. Now I'm a add dead hangs 1,000Sec. Gracias bro✅✍🏼🤝🏼
Getting thick wrists is very difficult if you have naturally thin wrists. The wrist is a joint and does not consist of muscles that you can train, but of bone. So you cannot make your wrists thicker by training them, but only by eating more so that the fat around your wrist increases.
@@vin7463 Well, so far I have not being doing it as much as recommended due to current high volume training as I have been in a peak hypertrophy training phase, but have noticed it is a great Forearm strengthener and you can really challenge your grip, and my forearms have grown slightly just from this and standard strength training (full-body 3× per week). However, I am deloading / actively resting next week then going back to lower volume and will see if I can include this at least three times a week. I will try to remember to update. 👍
What i've noticed, is that for years I'd do push and pull exercises and not include my thumbs in the process. If I did pull ups, my thumbs were next to my fingers, versus wrapped around the bar, or if I was doing a db row, I was basically hanging on to the weight with my fingers. I did almost most things hanging by my fingers vs using my full hand including my thumb (i guess it felt easier). I think the THUMB portion, including it and holding whatever it is pulling or pushing tightly, not loose at all, makes that forearm and wrist GROW. Its so easy to do very heavy movements and not have a tight grip i've noticed.
I used to be 150lbs March 2020 right before quarantine started. My wrists were approximately ~6.6 inches. Now fast forward 2 years in 2022, I am over 190lbs. My wrists are about ~7.25 inches. Majority muscle of course, I didn’t get fat or overweight 😂💪🏻
My wrists have always been weirdly thick, I have large hands and have never been able to wrap my wrists with my hands. I only suspect this is because I have worked with my father in construction since I was four. I also have grown to become very tolerant of heat and cold, as well as twelve-hour work days. Simply work in construction for 15 years, and you'll be fine!
Main Character Arc, right?! I thought only boys gets bullied. Anyway you don't need to change your build to chase away a bully. Just don't let anyone disrespect or try messing with you. Bullies are actually quite fragile creatures that tend to test grounds by messing around. If they find out you are easy to exploit they will start bulling. Do that and always keep your confidence high and never let your eye stance falter. Look them in the eyes and fight back. Good luck with that lil sis, hope it helps.
While you were uploading this video I was hanging from a bar with target of 500 seconds in aggregate.... But i succeeded in doing 300 seconds in 5 reps. My wrist is now in medium range, I now set the target of bringing it to large category.
As someone who is 5'2 and is pretty small for a individual, I've always considered myself with small hands and generally a smaller arm appendage typa guy, well after doing this test I realized that I have a large build of a wrist. Very interesting biology
Wolff's Law. Muscle, connective tissue, and bodyfat factor in, but mostly increased bone density is going to make wrists thicker. Bone increases density under heavy loading when the muscles pull on the tendonous connection with lots of force. Doing hanging loads almost all of your bodyweight (minus hands) onto your wrists, thereby stimulating increased bone density. After a certain point, when you can do deadlifts or "deadhangs" with a weight greater than your bodyweight but for the same duration as your hangs, will trigger the same adaptation and yield greater results in less time, rather than just bar hanging for longer and longer durations. Alternatively do hanging with a weight vest or other additional resistance to increase the load beyond just your bodyweight, rather than adding volume by increasing the duration (it's very boring hanging for 20 minutes, when you can hang for 5 with tons of extra weight instead for the same/better results). "Activities that put stress on bones stimulate extra deposits of calcium and nudge bone-forming cells into action. The tugging and pushing on bone that occur during strength and power training provide the stress. The result is stronger, denser bones" - Slowing bone loss with weight-bearing exercise. Harvard Health
@@avichaltrivedi7 I would rather give you a large range like that then something incorrect, ofc it depends on genetics and how u train but it could be earlier or later
