Build Your Forearms FASTER: The Most Detailed Guide on the Web

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Alpha Progression App: alphaprogression.com/HouseofH...
Z-anatomy - lluisv.itch.io/z-anatomy (program used for anatomy)
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
References:
Palmaris Longus research:
- www.ncbi.nlm.nih.gov/books/NB... (absent in up to 26% of people)
- www.ncbi.nlm.nih.gov/pmc/arti... (tests for palmaris longus)
- • Are You Missing a Fore... (video showing tendon in one arm but not the other)
Holzbaur - pubmed.ncbi.nlm.nih.gov/17241... (sizes of the forearm muscles)
Gonzalez - pubmed.ncbi.nlm.nih.gov/9239550/ (forearm muscle leverages)
Ackland et al. - pubmed.ncbi.nlm.nih.gov/30411...
Maeo hamstrings leg curl study - pubmed.ncbi.nlm.nih.gov/33009...
Kassiano partial long length study - pubmed.ncbi.nlm.nih.gov/37015...
HoH article on stretch gains - houseofhypertrophy.com/stretc...
Maeo triceps overhead extesions vs pushdowns - pubmed.ncbi.nlm.nih.gov/35819...
Latest superset research: sportrxiv.org/index.php/serve...
Oranchuk isometric short length vs long length - pubmed.ncbi.nlm.nih.gov/30580...
Isometric vs normal training 2 studies
- pubmed.ncbi.nlm.nih.gov/13462...
- www.ncbi.nlm.nih.gov/pmc/arti...
Brachoradialis/Biceps EMG data
- www.jstage.jst.go.jp/article/...
- pubmed.ncbi.nlm.nih.gov/19084...
- pubmed.ncbi.nlm.nih.gov/29409...
- www.ncbi.nlm.nih.gov/pmc/arti...
- onlinelibrary.wiley.com/doi/a...
- academic.oup.com/ptj/article/...
- pubmed.ncbi.nlm.nih.gov/7270660/
- www.mdpi.com/2075-4663/11/3/64
- rc.library.uta.edu/uta-ir/han...
Nunes calf EMG data related to hypertrophy - pubmed.ncbi.nlm.nih.gov/32735...
Plotkin squats vs hip thrust EMG and muscle growth - pubmed.ncbi.nlm.nih.gov/37461...
Erksine supinated training resulted in superb brachioradialis hypertrophy - pubmed.ncbi.nlm.nih.gov/24610...
Murray elbow flexor leverages - pubmed.ncbi.nlm.nih.gov/7775488/
Beats:
1) Home - Resonance open.spotify.com/artist/2exeb...
2) Home - Hold
3) L'Indécis - Soulful chll.to/64a098ba + open.spotify.com/artist/5p1ic...
4) AMBIENT CLOUD RAP TYPE BEAT "OUTER SPACE" - • [FREE FOR PROFIT] AMBI...
5) Playboi Carti x Pierre Bourne Type Beat "Different pt6" (Prod. Fedia) - • [FREE FOR PROFIT] 💫 Pl...
6) Isaiah Rashad Type Beat "Away from duties" Prod.Scarim - • (FREE FOR PROFIT) Isai...
7) Home - New Machines
8) Kendrick Lamar X to Pimp a Butterfly X Thundercat Type Beat [Beat Switch] - • [FREE FOR PROFIT] KEND...
9) Sir x Isaiah Rashad Type Beat "Aesthetic" Prod. Scarim - • (Free For Profit) Sir ...
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13) Adrian x Playboi Carti x AdTurnUp Type Beat "Pink Castle" (Prod. Fedia) - • [FREE FOR PROFIT] 🌸 Ad...

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Опубликовано:

5 июл 2024

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Комментарии : 379

@HouseofHypertrophy 4 дня назад

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.

@Cold-e6h 4 дня назад

really need a video on abs , please , there is no video on abs yet

@HouseofHypertrophy 4 дня назад

I do plan to create this soon!

@Dane33602 3 дня назад

Agreed. This is an excellent channel.

@doggo64 4 дня назад

I don't know how content this well produced is even free at this point

@HouseofHypertrophy 4 дня назад

🙏

@465kuba 4 дня назад

You pay with your gains

@ZeAdIQ 4 дня назад

For real

@doggo64 4 дня назад

@@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 💪🏻

@Kalilloko 4 дня назад

I pay RU-vid because of channels like this

@HHH1907. 4 дня назад

I remember when you only had a few thousand followers and now you have almost 300 thousand. You really deserve it.

@HouseofHypertrophy 4 дня назад

I truly appreciate your long time support! Thank you!

@koinkorillas1692 4 дня назад

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.

@HouseofHypertrophy 3 дня назад

I really appreciate those kind words, they mean a lot! Thank you!

@dbank6107 3 дня назад

Cringe

@RP-16 3 дня назад

I can see why you took so long. It is a masterpiece.

@HouseofHypertrophy 3 дня назад

Thank you my friend 🙏

@blazinchalice 4 дня назад

No other channel that I've seen breaks down the data in as clear and concise a way as HoH. Props!

@HouseofHypertrophy 4 дня назад

That's seriously kind of you haha, thank you!

@ootakamoku 3 дня назад

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.

@HouseofHypertrophy 3 дня назад

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 🙏

@FCMorba 3 дня назад

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 :)

@HouseofHypertrophy 2 дня назад

Thank you so much for the kind words, you are appreciated 💪

@doggo64 4 дня назад

WE FINALLY GOT IT 🗣️🗣️🔥🔥

@HouseofHypertrophy 4 дня назад

Haha, this one took a while to make! I hope it helps you out in some way!

@doggo64 4 дня назад

@@HouseofHypertrophy really does :)

@Pain53924 4 дня назад

@@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??

@doggo64 4 дня назад

@@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 :)

@HouseofHypertrophy 4 дня назад

Yep! I've been thinking about this, will have a further think about it!

@drakihen 4 дня назад

This channel never ceases to amaze me with how good it is.

@HouseofHypertrophy 4 дня назад

Thank you my friend, that means a lot!

@christopherjohnblack3526 4 дня назад

I'm an armwrestler. I like this video, especially that pronation is included. We love pronation lifts.

@HouseofHypertrophy 4 дня назад

🙏🙏🙏

@TheDaddyNick 2 дня назад

Lol

@andersjensen7348 4 дня назад

Crazy production and information value for free. Holy moly what a time to be alive!

@HouseofHypertrophy 4 дня назад

Haha, I truly appreciate those kind words! Thank you!

@LevysFitness 4 дня назад

Golden content. So much value in every second that passes. Great job as always. ❤

@HouseofHypertrophy 3 дня назад

Thank you so much my friend !

@boriboribo 4 дня назад

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 3 дня назад

What are the exercises you are doing? And how many times per week?

@boriboribo 3 дня назад

@@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.

@HouseofHypertrophy 3 дня назад

I wish you continued gains! 💪

@thwahirmahammed4334 17 часов назад

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

@AmanKeshri-pb8cq 4 дня назад

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!

@HouseofHypertrophy 4 дня назад

Thank you so much, I really appreciate those kind words!

@SnakeAndTurtleQigong 4 дня назад

So cool! Didn’t think about the finger flexion curls. Digging your work!

@HouseofHypertrophy 4 дня назад

Thank you my friend, as always!

@GluttonforPunishment 3 дня назад

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.

@BuJammy 2 дня назад

Nothing built my forearms like heavy pronation-supination training.

@beardyben7848 3 дня назад

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.

@raulbest4981 4 дня назад

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💪💪

@HouseofHypertrophy 4 дня назад

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!

@colbyscott8545 2 дня назад

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.

@HouseofHypertrophy 2 дня назад

Thank YOU for those kind words and checking out the content, you are appreciated!

@herekle9320 4 дня назад

This is the type of information that i am grateful that we have for free, you are doing such wonderful work. I will for sure use this and teach others stuff in this video.

@HouseofHypertrophy 4 дня назад

Thank you so much! I am grateful for you taking your time to watch it!

@supreme_zeeyus 8 часов назад

Keep up the great work, you deserve all the success. This is the only fitness page I take seriously now

@YeaaaboiAlwin 3 дня назад

Been following you for 4 years already, always producing quality content 💪🏻 keep it up! You summarize years of learning in a single videos, it's amazing !

@HouseofHypertrophy 2 дня назад

Thank YOU for the long time support my friend, I really appreciate it 🙏

@ctestare2625 День назад

I’m super excited for the update on the brachioradialis study! I’ve been personally using preacher radial deviation with neutral wrist with the preacher directly under the brachioradialis w/ a lever bar for maximum tension at the lengthened position and using lengthened partials myoreps. Also preacher finger extensions with a finger rope looped inside a micro plate. It’s a maximum tension at the stretched position unlike the finger bands which is more shortened bias It hasn’t been studied or anything, but I’ve found great gains from it so it has been a staple for 2 years or so 😅

@romanf7316 4 дня назад

Oh man I've been waiting for this one and you delivered!!!

@HouseofHypertrophy 4 дня назад

Thank you my friend! I wish you lots of gains 💪

@user-ii7xc1ry3x 2 дня назад

Commenting for the algorithm. This video must have required particularly high effort. Loved it. Great job :D

@DominikKowalczyk762 2 дня назад

This is the first time I've watched a 40-minute video on a muscle without clicking off, worth it!

@HouseofHypertrophy 2 дня назад

I truly appreciate that, thank you so much!

@Jordan-ji7fb 2 дня назад

i'm amazed at how valuable your videos are , if we want to make prodigious gains your channel is a must

@HouseofHypertrophy 2 дня назад

Thank you dude, I appreciate that!

@ndub4014 4 дня назад

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!

@HouseofHypertrophy 4 дня назад

Thank you so much for your truly kind words, I appreciate them more than you know. I hope you have an awesome rest of the week 💪

@Muphenz 2 дня назад

This was another great video to watch. I got a lot of useful info from this.

@carlpacquing2575 3 дня назад

Just what I was looking for. Not a lot of forearm exercise videos, especially with this depth!

@HouseofHypertrophy 3 дня назад

This is great to hear! Thank you 🙏

@umangasarathchandra717 20 часов назад

the best video on youtube about forearms

@pazarskiboxbox8362 4 дня назад

The goat of gym youtube!

@HouseofHypertrophy 3 дня назад

I truly appreciate that, thank you!

@brandonoreily3718 4 дня назад

Been waiting for this one, thanks 🙏

@HouseofHypertrophy 3 дня назад

I hope this wait was worth it haha!

@marcusmiro2171 2 дня назад

Great video, especially with the introduction to terms and subjects prior to explaining the exercises that most people (apart from those who went to uni) wouldn’t have learn 👏🏾

@RipVanWinkle-bm1mb 2 дня назад

great as always, thanks for giving us this content free. thanks a lot mate

@HouseofHypertrophy 2 дня назад

Thank YOU for checking it out!

@TheVoiceofWisdom... 4 дня назад

FINALLY IT'S ARRIVED!!!!!

@HouseofHypertrophy 4 дня назад

I hope the wait was worth it! Let me know if there's any further questions you might have!

@beardyben7848 3 дня назад

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.

@aaronkeane4914 2 дня назад

They are also enough alone to build bigger forearms while also actually strengthening your grip while wrist curls are largely a complete waste of time

@AccountGoogle_ 3 дня назад

Yessss! Finally a forearm video. No one wants to talk about em

@HouseofHypertrophy 2 дня назад

Hope this helps my friend 🙏

@The1Ab0veAll 3 дня назад

Very detailed and valuable information. Kudos👏

@HouseofHypertrophy 3 дня назад

Thank you so much! 🙏

@joshuaclemente1181 3 дня назад

I'm always recommending this page to everyone I know that are in their fitness journey.

@HouseofHypertrophy 3 дня назад

I appreciate that so much, thank you!

@quertyuiopquertyuiop9906 4 дня назад

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

@HouseofHypertrophy 2 дня назад

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!

@Battker День назад

Excellent video. If you have the time, a video on neck training would also be wonderful. But honestly I'm already so pleased with this vid that I don't mind much else

@dom5648 2 дня назад

Hope you get to 1 million subs in the next year. Well deserved if it happens.

@HouseofHypertrophy 2 дня назад

Thank you my friend, I appreciate your support!

@lugli8222 2 дня назад

Unbelievably great content

@thebrotha4545 День назад

Superb. Thank you so very much for this!

@Marin-il1jp 4 дня назад

bro. today i decided to train my forearms and this vid came. thank you so much!

@HouseofHypertrophy 4 дня назад

Haha, awesome! I hope this video helps in some way. If you have any further questions, feel free to let me know. Best of luck 💪

@user-he4ef9br7z День назад

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.

@shellytanner 2 дня назад

I really needed and appreciate this vid. My forearms are lagging because I freq use straps for pulling exs. It's become a cycle, as I get stronger I have over-used straps and my grip has also suffered. Thank you for all the time you put into this. Always excellent.

@user-he4ef9br7z День назад

Do behind the back barbell static holds. Load them heavy (2-4 plates)

@rj72x28 3 дня назад

Yo bro just so you know i love you for ur content and i love the content. Thx for all the concise and exquisite info just so u lnow every vid that is birthed from this channel slaps dont ever stop making good cpntent keep it up❤❤❤❤

@HouseofHypertrophy 2 дня назад

Thank you so much for the kind words, you are appreciated!

@sergejstojanovic2518 4 дня назад

this video is amazing, I really appreciate your content. 💪🏿💪🏿💪🏿💪🏿💪🏿

@HouseofHypertrophy 4 дня назад

Thank you! I appreciate you checking it out :)

@dustman96 3 дня назад

When I was training the brachioradialis was most certainly stimulated better with the neutral grip curl. I specifically added this to my exercises for this reason and it enhanced the development of my brachioradialis.

@zyloxyoutube 3 дня назад

Amazing video keep up the good work!

@HouseofHypertrophy 3 дня назад

Thank you so much! :)

@rossy5444 День назад

This is my all time fav science-based training channcel ❤

@yashmczikes5065 4 дня назад

Was waiting for a forearms vid to drop, and we finally got it!! woooooo

@HouseofHypertrophy 3 дня назад

Hope this is useful in some way 🙏

@alexoday5224 11 часов назад

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.

@user-lj1bb1pu1w 4 дня назад

I'm going to add wrist curls on a bench to my program. I also thought about hammer curls, but I won't add them just for keeping it simple. Thanks for the quality information!

@HouseofHypertrophy 4 дня назад

Best of luck! I wish you lots of gains!

@rayyagloski2 18 часов назад

Amazing video. Thank you! 🙏

@JohnyRelax 2 дня назад

Awesome, thanks brother!

@Jari1973 3 дня назад

Was a really good video 👍

@Colorado94 День назад

Great work !!

@stephm4047 День назад

Great 👍🏻 I always learn new things with these videos. 😅

@arianthegreat4789 День назад

This is Some Top notch content right now

@Cold-e6h 4 дня назад

really need a video on abs please , there is no video on abs yet on your channel

@combatcritique 4 дня назад

Research on ab hypertrophy is very limited afaik

@HouseofHypertrophy 4 дня назад

I do plan to have content on this soon! :)

@papamegamind 4 дня назад

With this type of info I can be an anatomy specialist.

@jatt4784 3 дня назад

Top tier channel and Alpha Progression is gold too

@HouseofHypertrophy 3 дня назад

I truly appreciate that, thank you my friend!

@jatt4784 3 дня назад

@@HouseofHypertrophy I should be thanking you. Finally a good vide on forearms, especially wrist curls. I've added 100s of lbs to most of my compound lifts in the 10 months since I hopped on alpha progression. I should've listened SOONER OMG. I now have the confidence to just try any lift because I know Alpha Progression has me covered.

@Pain53924 4 дня назад

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??

@HouseofHypertrophy 4 дня назад

Thank you for those really kind words! Haha, I'm nothing special. I just enjoy making these videos,. From me doing this, I fortunately get to speak to researchers directly about there research and upcoming studies 😊

@IvanCuk19 4 дня назад

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.

@GluttonforPunishment 3 дня назад

What’s the machine you’re using for your thumb if you don’t mind my asking?

@IvanCuk19 3 дня назад

@@GluttonforPunishment 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.

@GluttonforPunishment 3 дня назад

@@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.

@akuma936 День назад

House Of Hyperthyroiphy...You are fabulous... Waiting for...Back, Neck, Calves, Adductors, Inner Thighs, Abs Studies you will bring on table.

@ivansukin721 4 дня назад

Now we need the video covering palm muscles :)

@aniketbisht2823 4 дня назад

That "diving" animation gets me every time. I am a new viewer and I realized that it's in every video. Please don't remove it.

@HouseofHypertrophy 3 дня назад

Haha, no plans on removing it! I might not have it every video depending on how I write the script, but I'll try to keep it fairly regular and perhaps play around with different animation styles for it 😊

@WahyuSaputra-jm5bb 4 дня назад

Finally discussing these forearms muscles🔥😁💪🏼

@HouseofHypertrophy 4 дня назад

💪

@jakubwyrwinski9835 2 дня назад

can you make a video about hands? can you train your hands and grow their muscles?

@user-he4ef9br7z День назад

Bump.

@ctestare2625 День назад

The anterior may be larger than the posterior, however the posterior is really the more exposed side of the forearm in a relaxed position. Compare the brachioradialis to the wrist flexors while just standing. Nobody is gonna notice the muscle on the inside of the wrist. Brachioradialis and wrist extensor muscles are much more noticeable especially from the side. However, The flexor carpi radialis would definately be a little more prominent and vascular when viewing the forearm from the back. Just in terms of exercise order I would go brachioradialis, wrist extension, then flexion

@burakmuslu3061 4 дня назад

Finally the video i was waiting for since you began doing ultimate guide to x videos! Quality video as always but i am curious about what you think about wrist rollers. They require both flexion and extension to roll the weight up and down, so can we say it can be used for an overall forearm training?

@HouseofHypertrophy 4 дня назад

Yep! they certainly can help grow the forearms! But some of the exercises mentioned in this video probably have better characteristics (such as reaching longer lengths)

@gerym341 4 дня назад

A fantastic video.. thank you

@HouseofHypertrophy 3 дня назад

Thank you for checking it out! 💪

@markuvorster82 4 дня назад

Love your videos and this might be the most in depth one so far. However i was hoping you'd mention whether or not keeping your arm straight or bent had an impact on wrist curls. Also i personally think that one of the best exercises for brachioradialis is pronated preacher curl as it places the muscles involved in a more stretched postion and is sufficiently loaded in that positon.

@HouseofHypertrophy 4 дня назад

Thank you so much! Ultimately, since we're just trying to flex at the wrist with wrist curls, so what is going on elsewhere isn't the main thing. I generally think keeping it straight (relaxed, not forcefully trying to keep it straight) is preferred to minimize any potential involvement of unwanted muscles :)

@runes7456 3 дня назад

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.

@kwerby3285 3 дня назад

Gonna watch this video every night, 2 minutes at a time and by the end my forearms will be huge

@delko-c6m 2 часа назад

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.

@BradleyZS 3 дня назад

I find the only good way to train the supinator is with a straight elbow. Otherwise, my biceps are just doing all the work (which I started this training to put less strain on the biceps in a supine grip). I do this by using a resistance band, holding my arm in front with elbow extended, and supporting my arm with the other on the tricep and fingers on the biceps (to feel that the bicep isn't contracting). My supinators get sore right away from this isolation training. I also find that the difference between concentric and eccentric failure is quite great for wrist curls and flexions. So I'll use a barbell I get about 10 concentric reps with and follow that up with another 10 eccentrics (or even increase the weight). I do this by bicep curling the bar and cheating the wrists into flexion or extension. (Although it never occurred to me that I could use my own lap while seated. It may be possible to just use momentum from a calf raises to do this).

@mikelklovac 3 дня назад

It's finally time to overcome my sub-par forearm genetics.

@HouseofHypertrophy 3 дня назад

I wish you the best of gains 💪

@asprinklingofclouds 3 дня назад

Thanks for this, I've switched from normal bar dead hangs to fat bar dead hangs. My forearms still burn like crazy but at least I don't have to endure the pain for as long as before.

@HouseofHypertrophy 3 дня назад

Awesome! If can also add some extra weight to yourself to shorten the hanging duration (be it through using a weighted belt, bag pack, etc.)

@fyen279 3 дня назад

I’m about to start chemo for bone cancer in my arm with surgery to remove my ulnar and replace it with some bone from my leg. Cant wait to rehab and come back stronger

@HouseofHypertrophy 3 дня назад

I wish you the best of luck! I know you'll come back stronger 💪

@nikidagar63 4 дня назад

Banger content ❤

@HouseofHypertrophy 4 дня назад

Thank you so much 🙏

@erikschubert9764 3 дня назад

Part 1 seems to be an excellent lecture for medicine students. 👏 For all other their forearm knowledge grew before their forearms did.💡

@HouseofHypertrophy 3 дня назад

Haha, I appreciate that, thank you my friend!

@Mmmmchocolate 2 дня назад

One of my fav muscles. To me large forearms screams real strength and power.

@NYMballislifeMLB 2 дня назад

Very great video as usual! Can you do a shorter video explaining how moment arm and joint angle changes determine which muscle is most 'active'? I like to think I understand most exercise science topics and can figure stuff out, but this just doesnt click in my head.

@piotrmaterna2353 2 дня назад

Great content! Do you plan any videos on calves?

@HouseofHypertrophy 2 дня назад

Yep! There are actually at least 2 calf studies that should hopefully be coming out soon. Once the are published, I will probably create a full video on training the calves :)

@ERVYES 4 дня назад

Nah man, this is GOLD!!

@HouseofHypertrophy 4 дня назад

🙏🙏🙏

@Chris_JG 4 дня назад

Hey man what do you think about wrist roller exercise i do it as my forearm exercise and it does feel like it gives decent stimulus

@asprinklingofclouds 3 дня назад

This was a huge omission, as this is an old school total forearm exercise which many people swear by.

@semmoney5686 4 дня назад

you the best bro. GOAT

@HouseofHypertrophy 3 дня назад

Thank you my friend 💪

@almightyurf3236 4 дня назад

Loved the video but maybe i missed it but is there rep range recommendation for forearms? I tend to move up the weight once i can do more than 20. If im stuck on a weight where i can only for 5-6 is it best to stay with it until i can do more?

@HouseofHypertrophy 2 дня назад

Thank you my friend! For muscle hypertrophy, it seems that reps between 6-35 are similar so long as those reps are to or close to failure (probably 1-2 reps from failure). So, long as you stay within that range you should be good. Although, there's a case to be made with forearms, since the movement is very small (just wrist curling/flexing), perhaps above 8 reps might be a little more suitable. As 6 reps with a very small movement will finish quicker relative to larger movements, and thus time at *high* tension may be suboptimal with the smaller movement. Note, this is not to be confused with overall time under tension, as time under *high* tension refers to the precise duration where we are at high tension. Anyhow, there's no research (at least currently) that can confirm this though, so it's your choice. My personal opinon is that to err on the side of caution, sticking to 8 reps or more might be better with smaller movements. I do have a video discussing progressive overload (increasing load VS reps) and rep ranges here if you're interested: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-l-IOxNL81O4.html

@tyagiharsh607 9 часов назад

Real gold is here.

@georgesarreas5509 3 дня назад

Ayyyyyy. We did it! I would like to ask another question then. Why do specialization phases work? Is it because we don't have time to do enough work for all muscles or some kind of systemic limit to the absolute amount of muscle we can put on in a given time frame?

@HouseofHypertrophy 3 дня назад

Right now, we don't have direct research (at least as far as I know) that confirms specialization phases work. Although, let us just assume they do for a second (and I think they could indeed work). My best guess I think there is only so much we can handle (some specialization helps us train a certain muscle or muscle group more and benefit from the more).

@adriano1309 4 дня назад

I also have another question in terms of volume. When it comes to weekly volume recommendations for forearms, should one just treat it as an overall muscle thing or separate each forearm muscle and dedicate volume towards each one? For ex., if I wanted to do say 8 sets of forearms a week, does that mean maybe 4 sets of wrist curls and 4 sets of extensions or 8 sets of wrist curls and 8 sets of extensions? Thanks again!

@HouseofHypertrophy 4 дня назад

Usually, the volume recommendations are prescribed per muscle group. In this case, I would consider wrist curls and wrist extensions as training different muscle "groups" (wrist curls train the flexor compartment, while wrist extensions train the extensor compartment). Considering this, it would be 8 sets of wrist curls and 8 sets of wrist extensions based on your numbers :) Just to be transparent, we don't have direct research on the ideal number of sets for the forearm. However, I would suspect it probably experiences better growth from higher volumes up to a point (as do pretty much all the muscles currently studied seem to). This can be quite time consuming for some people, so I would consider your goals. If forearm gains aren't high up on the list, then it's fine to train them with lower volumes (they still will grow). Also, time saving tactics like supersets, drop sets, rest pause sets are other options!

@unreactive 4 дня назад

team lengthened partials! 💪

@martinhoracek9587 4 дня назад

I've always wondered why I have two tendons visible on left forearm and just one on right forearm. I thought it's connected to how I played tennis competitively as kid or as a consequence of broken arm. But it's just a muscle missing completely! lol. Also it's interesting how the right forearm is compensating one missing tendon by making the tendon visibly bigger than on the left forearm.

@RePaperBag 4 дня назад

are wrist curls with cables fine? i find that it doesnt hurt my wrists whilst doing them. but how are they compared to regular wrist curls with dumbbells when it comes to hypertrophy?

@HouseofHypertrophy 3 дня назад

Yep! cables can certainly be used. Any wrist curl will grow your forearms, but as mentioned in the video, it's possible if we can achieve longer muscle lengths, then it could be better. Thus, reaching an extended wrist position during the cable wrist curl (which helps to get to a longer length) might be a good idea. However, if you can't do this for any reason, don't stress about it too much, just perform it however you can :)