I decided to start making my references list more accessible by linking them according to specific topics here in the comments and in the description. So here they are: The Brachioradialis: ‣ www.ncbi.nlm.nih.gov/pubmed/19084189 Forearm Training Frequency: ‣ www.ncbi.nlm.nih.gov/pubmed/28249351 The 12 Week Baseball Study: ‣ www.ncbi.nlm.nih.gov/pubmed/15320673 Moment Arms: ‣ www.ncbi.nlm.nih.gov/pubmed/7775488 If you’d like to have everything neatly summarized in one place, complete with an 8-week training program, a chart for tracking progress, breakdowns of all weekly training variables, and a full references list, I released a Forearm Training Guide (only $7.99): www.strcng.com/forearmhypertrophyprogram Other than through buying my sponsor’s products/services and my own, the best way you can support me and the channel is by watching the video all the way to the end and leaving me a comment. Just something like, “this video was helpful” works. Thank you for the continued support!!
Nicely done! I'm sure many of us will appreciate the effort. :) Also, I hardly ever comment on background music, but I especially like your selections today. :)
Crazy how in this 5 year old video he has a dream physique, unattainable in most people's minds, and yet he looks microscopic compared to himself today. What an incredible progression. This is what consistency gets you
1:00 Perform curls with a Reverse Grip to best target Brachioradialis. Biceps activated the least in reverse grip. 1:48 Performing partial reps at the top end might help target Brachioradialis more. Hammer curls are a good exercise but like most curls they don’t isolate the Brachioradialis. 3:14 Workout: Include 1 Wrist Flexion (DB Wrist Curl), 1 Wrist Extension (Standing or Bench Wrist Extension). Also a grip focussed movement (Plate Pinches -> progressively add plates to increase weight and thickness). Also Farmer’s Walks and Heavy Barbell Holds. 4:23 10-20 reps. 2-3 exercises with 2-3 sets, 2-3 times a week. Relatively lower weights to prevent joint issues and might not maximally stimulate the smaller muscles of the forearm. Do Reverse Grip curls once per week to target Brachioradialis.
The way you explain and target the main subject on the video screen, is constantly getting better and better, it so easy to understand even being Brazilian. Congratz Jeff.
You have no idea how your videos are helping me. Thank you a lot for these videos and teaching us new exercises or how to perform the usual ones better.
I was just thinking about how to build my forearms a few days ago. I tried to find videos that would explain the functions and different workouts but I came up short. then all of a sudden, BOOM you posted this video right on time. Thank you!!
Great video as usual Jeff! I think a video on how strength relates to hypertrophy (science explained) would be very interesting for the mayority of your audience and beyond. Keep it up man!
Your videos are oddly relaxing to watch. It also helps that you give some great tips! I saw decent progress with my abs after watching your ab science video.
There's this dude in the usmc Michael Eckert who suggests doing this thing called dynamic stacking where you superset your pull ups with bicep curls first so that you exhaust your biceps forcing your back and brachioradialis to put more effort
The Science Explained Series is by far the highest quality fitness content on youtube! Can you maybe do a couple of these specifically focusing on diet? You've done a few but I'd love to see more.
i was looking for something like this, lot of people telling you what to do but not show any statistics or science behind it. love the channel subscribed immediately
Be cautious I over did forearm work at the end of my back and bicep day. And during supinated wrist curls I caused my distal bicep tendon to develop tendonitis whatever you do don't try to progressively overload it in short term like other muscles.
@@sayodhere nah man, tendinitis is more like overuse/under recovery issue. Couple weeks of rehab work gets it sorted out usually. I’ve had Golfer’s and tennis elbow and tricep tendinitis all at different points in my life. Check out Overcoming Tendinitis by Steven Low if you want to know more about healing it.
I needed this video. I'm a musician (28 years classical piano, 18 years guitar) and have found that my abilities suffer if I practice/play after training forearms and, as a result, I have neglected them. I'm not going to do that anymore, but I didn't know how to best train them outside of hammer and wrist curls. This video set me straight.
I watch a lot of Jeff Can but he is to technical for me at this point, I am a beginner, I just want to say THANK YOU for your EASY to understand vids. You are a GOD SEND!☺️☺️☺️
Im 26, 511 and weigh 139lbs. Im just starting working out. I really struggle eating. Eating 2600 calories a day is a huge challenge for me. Im also celiac. Ugh i have so much work ahead of me lol. But love the vids they are very informative.
Just started watching this channel and it's amazing based on studies and is highly scientific and I love it. Keep doing what your doing man helps me out 👍🏻
Can we just pray to or lord and savior Rich piano, who has been placed in a coma 😔 EDIT: Sadly the legend rich piana has passed away, hopefully we get rich's channel to 1 million as he is so close! Reaching 1 million can be our way of saying thank you to rich for all he's done..... Goodbye godammit....😔
I've seen you on TH-cam through robin a long time ago but never watched a video. For my first, this is a solid fucking video. Jam picked with information and explanation and isn't boring. Also makes it easy to understand. You're great at this definitely subbing for more
I've been following ur channel since before you hit 100k and it's awesome to see how your channel is constantly improving. I've been recommending you to my friends in my fraternity and they're all impressed by ur content. Congrats on all ur success so far and thanks for the quality content! I needed some forearm advice!
Another great workout I would use while racing motocross, was a PVC pipe, with a hole drilled through the middle, a 4 foot rope tied off threw the hole, and a 25 lbs weight on the other end of it. I would do an over under grip, and wind it up, then slowly let the weight down, switch hand positions, and do it again for 30- 45 minutes a day. It worked great!
My forearms are naturally thin and long because of genetics/bone structure. Years of training them hard has barely made them bigger. Stocky dudes like Jeff have it much easier.
Barbell behind the back palms facing away from body. Holding a barbell and wrist curl. Best forearm exercise Ive discovered over the years for mass and strength.
Bill Nippard well I guess walking would cause you're arms too move a little which ( I would assume ) helps slightly but it probably wouldn't change the results much
A tool I've found useful for wrist curling is a 12-18 cylindrical rod with a rope attached to it. You can attack a metal plate catch to the end or simply tie it to the weight plates. You can then hold it straight out in front of you and alternatively curl the handle until the weight reaches the top. If you need to take the shoulders out of the equation you can hold your hands at your waist, just double the reps, roughly, for the same time under tension. I actually purchased this several years ago but had homemade versions before coming across a commercial product... not sure wtf it's called but I figured it was worth sharing. Peace!
Well your proving to me that your not very smart and are assumptive for thinking that I cared about what race she is from. Just to inform you i'm not even white myself, and intelligence is quite possibly one of the most attractive things in a women so I don't know why you think I have a problem with that xD
Brian da Silva Step 1: Realize genetics play a huge role whether you like it or not Step 2: Realize some things are harder to you but at least you can reach the cookies on the upper shelf
Brian da Silva you didn’t excel in biology, or anatomy courses did you? Yes, let’s just ignore genetic makeup and DNA...no excuses right? That’s like saying someone with a mental retardation should stop blaming genetics and work hard in order to beat it. So in that case, stop blaming genetics ;) you can beat it!
Forearms science explained 1 Choose a subject who has amazing Forearm genetics 2 Make sure he taking performance enhancing drugs 3 Get a tan and use yourself a an advertising board for supplements that don't work
Tanay Agarwal I’ve actually had the opposite experience. My wrists would hurt BAD after doing curls (any kind) and a couple other exercises even though I would use good form. I started doing regular and reverse wrist curls with 20-30lb barbell (now moved up to 40lb after warm up) and I’ve completely eliminated the pain even doing much heavier curls. Also has the added bonus of creating awesome grip strength and wrist stability, which has benefited pretty much every exercise. The key, as always, is to focus on form and choose the right weight
Tanay Agarwal That is false. You need to properly warm up however, and perform the exercises properly. Same goes for the bench press, squat, deadlift, etc. anyone can denounce exercises as a high injury correlation, but that is because of improper technique and warm up, as well as recovery. Also, the wrist curl is the most effective forearm flexor exercise that almost all forearm guides use as the main staple.
I decided to start making my references list more accessible by linking them according to specific topics here in the comments and in the description. So here they are:
The Brachioradialis:
‣ www.ncbi.nlm.nih.gov/pubmed/19084189
Forearm Training Frequency:
‣ www.ncbi.nlm.nih.gov/pubmed/28249351
The 12 Week Baseball Study:
‣ www.ncbi.nlm.nih.gov/pubmed/15320673
Moment Arms:
‣ www.ncbi.nlm.nih.gov/pubmed/7775488
If you’d like to have everything neatly summarized in one place, complete with an 8-week training program, a chart for tracking progress, breakdowns of all weekly training variables, and a full references list, I released a Forearm Training Guide (only $7.99):
www.strcng.com/forearmhypertrophyprogram
Other than through buying my sponsor’s products/services and my own, the best way you can support me and the channel is by watching the video all the way to the end and leaving me a comment. Just something like, “this video was helpful” works. Thank you for the continued support!!
🎖️ hero 👌💪
Nicely done! I'm sure many of us will appreciate the effort. :) Also, I hardly ever comment on background music, but I especially like your selections today. :)
Jeff Nippard thx man been looking for a video for forearm
Jeff Nippard Your channel is the best in the business! Keeping coming
and there i was thinking this channel couldn't get any better
Crazy how in this 5 year old video he has a dream physique, unattainable in most people's minds, and yet he looks microscopic compared to himself today. What an incredible progression. This is what consistency gets you
u still think he's natty? lols
@@cerebralchaos93he’s short so his muscles looks bigger so I think he’s natty also it’s his job so all his time goes into this
@@cerebralchaos93duh
@@cerebralchaos93 he is 166 cm
1:00 Perform curls with a Reverse Grip to best target Brachioradialis. Biceps activated the least in reverse grip.
1:48 Performing partial reps at the top end might help target Brachioradialis more.
Hammer curls are a good exercise but like most curls they don’t isolate the Brachioradialis.
3:14 Workout: Include 1 Wrist Flexion (DB Wrist Curl), 1 Wrist Extension (Standing or Bench Wrist Extension). Also a grip focussed movement (Plate Pinches -> progressively add plates to increase weight and thickness).
Also Farmer’s Walks and Heavy Barbell Holds.
4:23 10-20 reps. 2-3 exercises with 2-3 sets, 2-3 times a week. Relatively lower weights to prevent joint issues and might not maximally stimulate the smaller muscles of the forearm.
Do Reverse Grip curls once per week to target Brachioradialis.
Thanks
Do YOU think forearms should be trained directly? Or are heavy compounds enough?
Should be trained directly!
rena to AGREED. Doing these. I know they'll improve my pull-ups as well.
Jeff Nippard lotion gang checking in
I usually do one forearm exercise when I do arms
I think they SHOULD be trained directly
Needed this video so bad my left forearm was out of proportion to my right forearm
Tyrion Lannister same with me, i trained only my right one for 3 months cuz im an idiot and now i have a problem
Tyrion Lannister same, and we all know why ;)
Tyrion Lannister those late night beat off session are catching up huh?
Oh, I'm sure it was the training
Tyrion Lannister op
Gotta confuse the forearms when you get a good girlfriend, right babe? 😉
Stephanie Buttermore I get the reference
Stephanie Buttermore RICH DIED TO CONFUSE THE MATERIAL BODY.
No
If Jeff wouldn't have given a heart to this comment, he would have been dead☺
NJ D she didn’t even look at him bro
The way you explain and target the main subject on the video screen, is constantly getting better and better, it so easy to understand even being Brazilian. Congratz Jeff.
You have no idea how your videos are helping me.
Thank you a lot for these videos and teaching us new exercises or how to perform the usual ones better.
So dope to see companies sponsoring you Jeff! It's so well deserved, thanks so much for another sick video, can't wait for the next one!
Honestly I’m so glad I found your channel. True body science facts based off true clinical data. Thank you.
3:17 for exercises
I was just thinking about how to build my forearms a few days ago. I tried to find videos that would explain the functions and different workouts but I came up short. then all of a sudden, BOOM you posted this video right on time. Thank you!!
Great video as usual Jeff! I think a video on how strength relates to hypertrophy (science explained) would be very interesting for the mayority of your audience and beyond. Keep it up man!
The best forearm exercise doesn't require any weight
Ryan Craig speak for yourself, your tiddly widdly probably weighs a feather
Lol at your body
Speak for yourself, my anaconda has weight
I see this dude in every fitness video comments
expect everyone to think green
Your videos are oddly relaxing to watch. It also helps that you give some great tips! I saw decent progress with my abs after watching your ab science video.
this video has been helpful. i can't believe how this free content is. when i have the capacity, i wish to support this channel. love ya Jeff
There's this dude in the usmc Michael Eckert who suggests doing this thing called dynamic stacking where you superset your pull ups with bicep curls first so that you exhaust your biceps forcing your back and brachioradialis to put more effort
That dudes a beast
Smart man all around. You put a small commercial of the product at the end. Genius 👏👏
I really enjoy the content you create Jeff. Definitely can see the effort you put in, and I really appreciate that!
Thank you for your amazing work. I really admire the way you digest these studies for us, making it pleasurable to watch and learn.
Luis Frade ok calm down lol
The Science Explained Series is by far the highest quality fitness content on youtube! Can you maybe do a couple of these specifically focusing on diet? You've done a few but I'd love to see more.
I kept looking for forearms training frequency for the last two hours and finally i found this video and gave a subscribe.
*Time to get those forearms wokring! Thanks!* ✅🙂
i was looking for something like this, lot of people telling you what to do but not show any statistics or science behind it. love the channel subscribed immediately
Be cautious I over did forearm work at the end of my back and bicep day. And during supinated wrist curls I caused my distal bicep tendon to develop tendonitis whatever you do don't try to progressively overload it in short term like other muscles.
Thank you
I have googled what is distal bicep tendon is and I am shocked really. It must be painful and lifelong pain around wrist, doesn't it?
@@sayodhere nah man, tendinitis is more like overuse/under recovery issue. Couple weeks of rehab work gets it sorted out usually. I’ve had Golfer’s and tennis elbow and tricep tendinitis all at different points in my life.
Check out Overcoming Tendinitis by Steven Low if you want to know more about healing it.
I needed this video. I'm a musician (28 years classical piano, 18 years guitar) and have found that my abilities suffer if I practice/play after training forearms and, as a result, I have neglected them. I'm not going to do that anymore, but I didn't know how to best train them outside of hammer and wrist curls. This video set me straight.
This is such quality content. The amount of reading this dude does also the animation and video editing.
one of your best vids imo. so concise, easy to understand, and educational. this is quickly becoming one of my favorite fitness channels
Thanks Jeff This Really Helped Me With My Forearm Training. Keep up the good work
Love you nipps! keep posting these science videos, I never get sick of them.
Finally a sensible Forearm video that makes sense!
I watch a lot of Jeff Can but he is to technical for me at this point, I am a beginner, I just want to say THANK YOU for your EASY to understand vids. You are a GOD SEND!☺️☺️☺️
Your channel is super helpful, I was just thinking how I wanted to get some forearm gains and like 1 day later you upload this vid
The goat of neck training has blessed us with a new vedio
How is that whenever I feel to do to some change in my body,he has a video for it coming right away 💪.Thanks bro ✌️
Thanks for being so dedicated to educating us you are the most informative trainer I’ve seen on the tube!
Thanks for the vid Jeff I'll try the things you mentioned, and the ad at the end was nice. Not too pushy and it seemed genuine
Phillip Swain thank you!
Not bad. Probably the best forearm video guide I've seen.
Great video man!
Keep it up Jeff! Videos keep getting better and better, and you have been blowing up with subscribers this past year!
Im 26, 511 and weigh 139lbs. Im just starting working out. I really struggle eating. Eating 2600 calories a day is a huge challenge for me. Im also celiac. Ugh i have so much work ahead of me lol. But love the vids they are very informative.
update?
Why the fk would you need to eat so much at only 139lbs?
man, your video editing is getting better and better
This video was helpful!! Thank you Jeff! Great information and editing as always my man
These vids are so well done and just easy to watch in general
Hit that like if u feel just a little bit smarter just by watching Jeff's videos
Honestly one of the best videos I've seen.
1:01 I see you mirin'!
Would love to see you come out with a full workout program, not just a program for one specific muscle group. Love the content, keep it up!!
Carson Stromen I am working on a full body program. Thank you for the support!
I was pretty excited about this video and you delivered, Jeff. Thank you, dope video.
No bullshit you probably have the best workout videos on the Internet
Alpha Destiny will be proud!! :D
Why didn't I find this channel sooner??? Smh af, love your channel. I just wanna keep watching and learn.
Great video, better than espn broadcast quality
Also bud u won my subscription , love all the science of videos its what I need
This video was helpful.
Just started watching this channel and it's amazing based on studies and is highly scientific and I love it. Keep doing what your doing man helps me out 👍🏻
Jeff your neck is looking alot bigger recently man keep up the good work.
Best forearm video on TH-cam.
Can we just pray to or lord and savior Rich piano, who has been placed in a coma 😔
EDIT: Sadly the legend rich piana has passed away, hopefully we get rich's channel to 1 million as he is so close! Reaching 1 million can be our way of saying thank you to rich for all he's done..... Goodbye godammit....😔
oh shit he's in a coma? I guess the years of substance abuse are catching up to him :/
and his last video on youtube was "Killing the chest"
Fuck Rich Piana.
Tatsumi Kimishima I hope he recovers well!!
Case Closed what a nice thing to say about someone who is close to death
I've seen you on TH-cam through robin a long time ago but never watched a video. For my first, this is a solid fucking video. Jam picked with information and explanation and isn't boring. Also makes it easy to understand. You're great at this definitely subbing for more
Do whatever Strongman competitors do.
Gabriel Rangel do whatever arm wrestlers competitors do
You should have some play lists based on body parts. You have one of the most informative channels on TH-cam.
Flex Wheeler should watch this video. Lmao.
Bicep training is enough to build the forar-
I've been following ur channel since before you hit 100k and it's awesome to see how your channel is constantly improving. I've been recommending you to my friends in my fraternity and they're all impressed by ur content. Congrats on all ur success so far and thanks for the quality content! I needed some forearm advice!
My forearms are huge and I've never trained them directly in my life. They've naturally developed from curls and rowing exercises
Demetre pics or you're lying 🤥
Ahmed Hmu then boi
Demetre well this is already an hit u up boi
Ahmed F hold up let me just post the pics in the TH-cam comment section boiii
Demetre we still waiting fam boiiii
You're only a Hop, Skip and Jump away from me, Gainesville,FL
Appreciate all your work bro
0:05 buff body with pencil neck,i feel u mann
Always love your breakdown bro!
can you do a video on bfr training?
Your content is always on point, extremely underrated fitness youtuber!
It also helps if you're 5'2 with dwarfish proportions.
Another great workout I would use while racing motocross, was a PVC pipe, with a hole drilled through the middle, a 4 foot rope tied off threw the hole, and a 25 lbs weight on the other end of it. I would do an over under grip, and wind it up, then slowly let the weight down, switch hand positions, and do it again for 30- 45 minutes a day. It worked great!
I was here when this video still had 0 dislikes!
Thanks for sharing your riveting story with us all.
Good info Jeff! Good to see thumbs over the bar when reverse curling.
My forearms are naturally thin and long because of genetics/bone structure. Years of training them hard has barely made them bigger. Stocky dudes like Jeff have it much easier.
Hi Jeff Nippard. Thanks for the clear, concise, and accurate description on building forearm muscles!
1:04 I see her lookin at you ;)
matthew L mirin brah
The Collector 👍👍
The Collector damn bro i just wish i could be as cool as you 😞
@@matthewl2980 shut the fuck up bro 😂😂😂
Dude, it's 1:03, not 1:04. At that point, she's already gone from view
Barbell behind the back palms facing away from body. Holding a barbell and wrist curl. Best forearm exercise Ive discovered over the years for mass and strength.
Hey great video. Question, is there any reason walking in the farmers walks actually helps or would standing still do the same thing?
liam dunnaway I was wondering same
Bill Nippard well I guess walking would cause you're arms too move a little which ( I would assume ) helps slightly but it probably wouldn't change the results much
Not sure if this is helpful, but I've seen some experienced bodybuilders do these sitting. Hold em til you drop em.
Walking makes it a good core exercise. Standing still works only grip and traps.
Stumbled upon your channel. I love everything you post on TH-cam. Helps me in class greatly :)
I think my forearm is longer than Jeff's entire arm .
The editing is so clean!
Lee priest is fucking legend
Always enjoy watching your videos. Good content, well edited and very informative. Keep up the good work.
Bailey's Health and Fitness
9545 San Jose Blvd #3, Jacksonville, FL 32257
Open 24-Hours Now
That's the one I go to! They completely revamped the place and made it bigger.
A tool I've found useful for wrist curling is a 12-18 cylindrical rod with a rope attached to it. You can attack a metal plate catch to the end or simply tie it to the weight plates. You can then hold it straight out in front of you and alternatively curl the handle until the weight reaches the top. If you need to take the shoulders out of the equation you can hold your hands at your waist, just double the reps, roughly, for the same time under tension. I actually purchased this several years ago but had homemade versions before coming across a commercial product... not sure wtf it's called but I figured it was worth sharing. Peace!
Skip to 3:16 bois
rohit sahu thanks baljeet
Thanks dude
Love the legit info Jeff! Actually helping people make progress is the goal.
Sorry Jeff but that absolutely stunning girl at 4:43 had me distracted xD
Anthony saaaaammmee
Yup, she appeared when he started doing the farmers walk too... dayummm
Stephanie is way better looking. That girl looks like a twig.
I'm not saying Stephanie isn't fit but she's not really my type...
Well your proving to me that your not very smart and are assumptive for thinking that I cared about what race she is from. Just to inform you i'm not even white myself, and intelligence is quite possibly one of the most attractive things in a women so I don't know why you think I have a problem with that xD
Well done! Always awesome to see the science! You are the best! We need a video on how to build muscle the quickest!
Step 1: Have short arms
Step 2: Have short arms
Step 1: Stop blaming things on genetics
Step 2: Work hard
Brian da Silva
Step 1: Realize genetics play a huge role whether you like it or not
Step 2: Realize some things are harder to you but at least you can reach the cookies on the upper shelf
Accurate i hate people who dont like to accept reality
Brian da Silva you didn’t excel in biology, or anatomy courses did you? Yes, let’s just ignore genetic makeup and DNA...no excuses right? That’s like saying someone with a mental retardation should stop blaming genetics and work hard in order to beat it. So in that case, stop blaming genetics ;) you can beat it!
True story...
it's refreshing to see some real science and not bro tips. thanks for the content
Forearms science explained
1 Choose a subject who has amazing Forearm genetics
2 Make sure he taking performance enhancing drugs
3 Get a tan and use yourself a an advertising board for supplements that don't work
Man this is actually VERY informative (as usual). Love from Egypt!!
It's been said that wrist curls and wrist exercises will land you in a wrist injury.
doubtful. The load is generally low
If you try to go beyond the range of motion or do not allow for proper recovery, you can get RSD.
Tanay Agarwal I’ve actually had the opposite experience. My wrists would hurt BAD after doing curls (any kind) and a couple other exercises even though I would use good form. I started doing regular and reverse wrist curls with 20-30lb barbell (now moved up to 40lb after warm up) and I’ve completely eliminated the pain even doing much heavier curls. Also has the added bonus of creating awesome grip strength and wrist stability, which has benefited pretty much every exercise.
The key, as always, is to focus on form and choose the right weight
Tanay Agarwal That is false. You need to properly warm up however, and perform the exercises properly. Same goes for the bench press, squat, deadlift, etc. anyone can denounce exercises as a high injury correlation, but that is because of improper technique and warm up, as well as recovery.
Also, the wrist curl is the most effective forearm flexor exercise that almost all forearm guides use as the main staple.
Always coming with quality videos Jeff. Appreciate all the work u put into them.
2:00
3:35
Its Main the real hero
Love the 4k camera work!
Is Incline bench Press an overall better chest developer than flat or decline.
Usama Raja decline bench is gay
PixelMinez yeap inclined for upper & Declined for lower boobs.
Decline has been shown to activate the chest best overall, so the top, middle, and bottom of it.
barbell bench tbh
flat bench is an ego exercise. Do incline and activate your chest only. Decline is... well it's bullshit. People do it cuz it's easier lol
Really like the style of this. Awesome work!