This guide was uploaded in my community first but I decided to share it on my channel for everyone to see, if you have any questions write a post here : www.skool.com/the-honored-few
For the muscles on the back of the hands, I can’t remember what forum I read it from but this guy was saying he was doing pull-ups with thick towels and over time it made those little muscles pop out like he’s never seen before from any other grip exercise he’s ever done.
I've been doing this stuff for 18 years. Its 100% genetic or just get on steroids because its not going to make significant gains.. It will however give you the ultimate ulnar and radial nerve impingement and all kinds of pain. Good luck.
@@Kxvito it sounds like belgian to me actually. a combination of a french and a german accent. ever watch a jean claude van damme movie? his accent sounds like this.
I had a classmate in uni. He was doing A LOT of hand excercises with rubber espander during his high school years. But then he stopped. And his hand kept it's size but became extra soft and squishy like it was made of some sort of foam or sponge. Dude had weirdest handshake i've experienced in my life.
Great guide! You will grow your fingers if you start bouldering, since there is alot of crimping. Sooner or later to progress in the sport or in certain climbs you will have to start train on fingerboard (or moonboard). It does take alot of time thought because its all tendon strength.
Roger, when I first saw your thumb exercising machine, I thought, I need one. I basically made one with wood, brackets etc. Works great, and only took an hour to make or so. Doesn't look as good as yours, but does the job.
Hey Roger, you spoke a little bit about bone structure... Did your bones actually remodel/get bigger with all the exercise that you do? How can somebody with tiny wrists and fingers remodel their bone to get them thicker and stronger? Wrist smashing? wrist bending with a tool or maybe apply pressure or a weight as you go to sleep? hammer tapping? Look up wolf's law and bone remodeling... I think a lot of us wanna know about that... Btw I was at a tire shop yesterday and there was this guy working at a tire shop and he had a skinny build like an ectomorph but because of all the manual labor (like you said in the video) I saw he had quite thick wrists and HUGE fingers for his size... He was shorter than me and he had an ectomorph type of build so it was shocking when I saw his wrists and fingers..
Ey bro I also know a lot of it , I think repititive stress on the hands in general on emphasis on the wrist really beef it up , if you’re still going through puberty like me , your bones are still growing and you will get results much faster , I personally create microfractures in my wrist like doing rice bucket training , punching bags for a long time , or anything which uses wrists a lot , that combined with a high protein diet , you will for sure grow a bigger build in general , and thicker wrists . But remember wrist bones take a long time to grow , maybe like a year to see some good growth , so don’t give up easily bro .
@@lordronin6090 not necessarily. bones have a significant amount of porous and hollow space inside them which can be filled without changing the outer structure of the bone
@cvspvr if you train for a long enough time, you will surely see thicker bones, they don't just keep getting endlessly more dense, eventually they will increase in size.
Your hands reached a level of thickness that you said you can't have your thumb and pinkie touch, I wonder if that affected you irl with finger mobility, the ability to close your fingers, form a fist, etc. How did you deal with that?
Yes, when pumped it's complicated to connect thumb to pinky but in everyday life I have no problems, especially when it's cold and the hands get thinner
High reps, not high weight. If you build up that kind of tolerance, you won't get tendinitis. Some armwrestlers train multiple times a day, every day. The hands and forearms are built to handle a lot of work, they can be conditioned to unbelievable capacity.
10:29 i never used my gripper like that before, damn. good movement, theres more to that gripper than just maxing it out and spamming whole hand in every orientation. very cool pickup. I had been using bands for my thumbs but i think this is easier to setup and maybe better. this also trains the thumb knuckle flexion without the risk of a band taking out my eye lol
In my early twenties I worked for almost a year with a team of guys that were building stone fences, and because I was unqualified to do anything else my main responsability was to dig the ditches with a pickaxe where they would lay the concrete foundation. I remember that my hands got freakishly massive after just a few months. Thing is if you stop that activity they won't stay that way forever.
My current forearm routine is: 3 sets 12-7 wdh(60kg) hand gripper, 3-4 sets reverse wrist curls 15-10 wdh (17,5 kg) and behin the back barbell wrist curls 3-4 sets. I cant do normal wrist curls, they feel terrible, probably because how my wrist and elbow is constructed. Although i already bought an rice bucket, i didnt start training with it, because i want to keep using hand grippers and reverse wrist curls. So is doing sets of hand grippers first and then rice bucket a good idea?
ok so in this case I recommend wrist curls over the other option, even though they feel weird u can do them on ur leg, on a elevated surface, on a slightly inclined bench, just find something that works, and also include some brachioradialis work and don't forgot to always start the workout with the gripper.
You ever try finger curls with a dumbbell or EZ bar for your finger flexors? I've been implementing your advice for forearm training and have been adding 0.35+ inches per month on a slow bulk. I'm doing 5 sets of wrist curls, 5 sets of finger curls, 3 sets of reverse wrist curls, and 5 sets of spider reverse curls every other day. Thanks for helping me blow up my forearms
My fingers have gotten thicker from 4/5 years of armwrestling training, so yes the fingers can grow. Bit odd to suggest that the thumb and hand muscles can grow but not the fingers. Granted, it IS slower since it's tendon and bone growing in the fingers, not muscle, but nevertheless, gains can be made.
Roger you are a huge inspiration and I love what you are doing. I just have one question. Are those amazing gains all natural? People on 4chan fitness are always accusing you of steroid abuse... And it made me curious.
This is one of the only cases where I would not recommend training hands, playing piano requires total hand flexibilty and have such huge thumbs would not help
probably, but if you wan tto be able to do that without pinching the apple with the tip of your fingers the interossei training would be the best (the one where you grip but with straight fingers)
How significant are the finger muscles responsible for spreading the fingers apart? And are they as essential for hand growth as the muscles you mentioned in this video?
Women are attracted to healthy men, which varies from woman to woman. However, there are similarities across the board. They like veins but not too thick, they like hair but not too much, they like muscle but not too much. The ideal physique the majority of women are attracted to are lean. I've noticed that a lot of working out channels focus on the extreme spectrum of size. It depends on what you want, but if you want women id say focus on your inner health first and then build on that from my own successful experience attracting women. Whatever you add that detracts from personal health is not to be taken to the extreme or implemented further.
You'd be better to split the training throughout the week, so you can hit the chosen movements with proper intensity. Doing all your exercises in one session will mean the later exercises will suffer and you get less from them. Choose 1 or 2 functions of the forearm to train at a time, and hit them 3 or so times per week.
Patience. The number one ingredient that makes these things work is time. The slow way is the shortcut because it's the only thing that will actually work. Also, have good expectations. You can make progress in any direction, but it's very unlikely that you will change into a completely different type of human through basic exercises and diet. The goal should be the habits that get you stronger and the progress that comes with them, not a transformation that makes you not you anymore. Be a skinny lad but become a skinny lad who over several years got strong ass hands through basic exercises and super hard-core dedication. The intensity of the change is rarely the issue, the dedication is what gets results. Kobe was the greatest because he was dedicated to the basics, not because he trained harder than anyone else at any given time.
I was unwittingly doing this when training grip strength and had to stop because the veins in my hand became so vascular and would move like worms under the skin. Any way to avoid this?
yes, but I recommend for those not going to ABSOLUTE failure, like stop when u can't go anymore but don't spam myo reps or drop sets on those, just once u feel like u can't move the weight let's say half of the range of motion u stop
what is the resistance on that gripper or like the weight I guess Ive been stuck at the 200lbs one do you have any tips on progressing should I do them everyday
I bet that could increase finger size over the years. I have just started doing them. The strains is interesting I quite like it because it makes that old pushup so hard again.
@@FactsWithActs well don't worry just train them less often and they won't be THAT huge, just drop the interossei work and just do thumbs and pinky pad, maybe once a week that shouldnt give u monstrous results
This guide was uploaded in my community first but I decided to share it on my channel for everyone to see, if you have any questions write a post here : www.skool.com/the-honored-few
Can you give me a guide on how to attach a karate belt on a kettle bell for pronation exercises
@@ScaryGhostyy wrap it around and grab both ends, done.
rest day?
One of these days I swear I'm going to see a video on this channel teaching me how to lift weights with my eyelids
I have always had small hands. Even now. Starting this routine TODAY, I am so sick and tired of having skinny hands. Thank you Roger C
For the muscles on the back of the hands, I can’t remember what forum I read it from but this guy was saying he was doing pull-ups with thick towels and over time it made those little muscles pop out like he’s never seen before from any other grip exercise he’s ever done.
Interesting thank you for sharing
probably because towels offer a less curved grip which means straighter fingers which means more of those muscles
this guy is a gem. i mean there are only quite a few peoples who shares this level life hack secrets
Or just.. work with your hands and do manual labor
@@Nerfherder-oo7iv мужик, который устанавливал мне межкомнатные двери - его подушка большого пальца в обхвате была больше моего запястья
I've been doing this stuff for 18 years. Its 100% genetic or just get on steroids because its not going to make significant gains.. It will however give you the ultimate ulnar and radial nerve impingement and all kinds of pain. Good luck.
yea idk im split on him cause no way this is naturally achievable
@@Nerfherder-oo7ivlol. Always a smartass
Your accent is kinda cool
Thanks man, I struggle when making voice overs for videos so I'm glad it is appreciated at least
@@RelentlessRogerWhat accent is that?
@@Kxvito I assume its french
@@drexar123 its russian bro
@@Kxvito it sounds like belgian to me actually. a combination of a french and a german accent. ever watch a jean claude van damme movie? his accent sounds like this.
I had a classmate in uni. He was doing A LOT of hand excercises with rubber espander during his high school years. But then he stopped. And his hand kept it's size but became extra soft and squishy like it was made of some sort of foam or sponge. Dude had weirdest handshake i've experienced in my life.
😂
nothing is free in this world
Brother tenderized his hands. 😂
Ogremaxxing
The lengths sub5s have to go to lmfao
Long time no see!! Pom pa man!!! 🗿
POM PA POM PA🗿
Going to parris island in 3 days so I’m really excited to see the channel growth after I get back. Keep it up Roger, love the content man
Straight down to it. Love the format. Never thought I would hear the words ".. of all the ways to grow thumbs" but I am here for it!😆
Dude i fucking love this guy
FR like idk why but he seems so awesome compared to these other influencers
thank you your channel is so good i fell in love training my forearms !
Great guide! You will grow your fingers if you start bouldering, since there is alot of crimping. Sooner or later to progress in the sport or in certain climbs you will have to start train on fingerboard (or moonboard). It does take alot of time thought because its all tendon strength.
Roger, when I first saw your thumb exercising machine, I thought, I need one. I basically made one with wood, brackets etc. Works great, and only took an hour to make or so. Doesn't look as good as yours, but does the job.
im only 14 years old and you are my inspiration
Same
You are my go to arm and hand guy. Appreciate the Hell out of ya, brother.
I love whenever you post videos thank you!
goat comme toujours
Merci gigachad
Thats cool im always looking for unique workouts like this. Subscribed!
This guy became a monster in a year.
Thanks for your videos It has helped me a lot and got my forearm pumped and helped me in arm wrestling
You're my favorite youtuber
Hell yeah new video 💪💪💪
Also, good to see you get mentioned on Old School Strength.
For some reason, after exercising every day, I only have gains on my right hand.
Now if you enlarge the knuckles through striking, look at Jiri Prochazka's hands for example, you'd have some right next level clubs on you 💪🏻
Iron fist training is risky however
black belt is a flex in itself
This is such a Roger video
CHRISR SAVES!❤
Do u mean Christ?
Thanks for another video!
Incredible work brother. You might need to add lotion or moisterize after workouts if your skin keeps cracking
Great guide, thank you!
Hey Roger, you spoke a little bit about bone structure... Did your bones actually remodel/get bigger with all the exercise that you do? How can somebody with tiny wrists and fingers remodel their bone to get them thicker and stronger? Wrist smashing? wrist bending with a tool or maybe apply pressure or a weight as you go to sleep? hammer tapping? Look up wolf's law and bone remodeling... I think a lot of us wanna know about that... Btw I was at a tire shop yesterday and there was this guy working at a tire shop and he had a skinny build like an ectomorph but because of all the manual labor (like you said in the video) I saw he had quite thick wrists and HUGE fingers for his size... He was shorter than me and he had an ectomorph type of build so it was shocking when I saw his wrists and fingers..
Ey bro I also know a lot of it , I think repititive stress on the hands in general on emphasis on the wrist really beef it up , if you’re still going through puberty like me , your bones are still growing and you will get results much faster , I personally create microfractures in my wrist like doing rice bucket training , punching bags for a long time , or anything which uses wrists a lot , that combined with a high protein diet , you will for sure grow a bigger build in general , and thicker wrists . But remember wrist bones take a long time to grow , maybe like a year to see some good growth , so don’t give up easily bro .
your bones will get denser and stronger, but i have my doubts that they'll actually grow thicker
@@cvspvr bro when your bones become denser , they also become thicker
@@lordronin6090 not necessarily. bones have a significant amount of porous and hollow space inside them which can be filled without changing the outer structure of the bone
@cvspvr if you train for a long enough time, you will surely see thicker bones, they don't just keep getting endlessly more dense, eventually they will increase in size.
Great work 👊🔥👊💪👍
Your hands reached a level of thickness that you said you can't have your thumb and pinkie touch, I wonder if that affected you irl with finger mobility, the ability to close your fingers, form a fist, etc. How did you deal with that?
I think he meant only during the pump while exercising but could be mistaken.
Yes, when pumped it's complicated to connect thumb to pinky but in everyday life I have no problems, especially when it's cold and the hands get thinner
Muchas gracias por poner subtítulos en españo👌
bro's voice is someting else🗿
How do i grow my finger thicker?
Impressive 💀💀
If you do it everyday, how do you not get tendinitis?
High reps, not high weight. If you build up that kind of tolerance, you won't get tendinitis. Some armwrestlers train multiple times a day, every day. The hands and forearms are built to handle a lot of work, they can be conditioned to unbelievable capacity.
@RDS_Armwrestling thanks man, how much weight would you recommend starting out in the lifts?
10:29 i never used my gripper like that before, damn. good movement, theres more to that gripper than just maxing it out and spamming whole hand in every orientation. very cool pickup. I had been using bands for my thumbs but i think this is easier to setup and maybe better. this also trains the thumb knuckle flexion without the risk of a band taking out my eye lol
In my early twenties I worked for almost a year with a team of guys that were building stone fences, and because I was unqualified to do anything else my main responsability was to dig the ditches with a pickaxe where they would lay the concrete foundation. I remember that my hands got freakishly massive after just a few months. Thing is if you stop that activity they won't stay that way forever.
My current forearm routine is: 3 sets 12-7 wdh(60kg) hand gripper, 3-4 sets reverse wrist curls 15-10 wdh (17,5 kg) and behin the back barbell wrist curls 3-4 sets. I cant do normal wrist curls, they feel terrible, probably because how my wrist and elbow is constructed.
Although i already bought an rice bucket, i didnt start training with it, because i want to keep using hand grippers and reverse wrist curls.
So is doing sets of hand grippers first and then rice bucket a good idea?
ok so in this case I recommend wrist curls over the other option, even though they feel weird u can do them on ur leg, on a elevated surface, on a slightly inclined bench, just find something that works, and also include some brachioradialis work and don't forgot to always start the workout with the gripper.
Título en español, así llega a más público, grande Roger, de paso aplicar todo esto🗿
that is just mad,congrats fr will this work when im cutting btw ?
do you not have a problem with your hands becoming numb, fall asleep, so you cant feel them anymore?
Go fast and violent with your hand to get a big pump👀
Please make video on tendonitis broo like elbows for example
Google "Tms" and "tendonitis". It will cure it easily.
You ever try finger curls with a dumbbell or EZ bar for your finger flexors?
I've been implementing your advice for forearm training and have been adding 0.35+ inches per month on a slow bulk. I'm doing 5 sets of wrist curls, 5 sets of finger curls, 3 sets of reverse wrist curls, and 5 sets of spider reverse curls every other day. Thanks for helping me blow up my forearms
They're good with dumbbells for sure, big pump
what regulated hand grippers do you recommend?
are the cheap, temu ones any good?
Maybe for the light weight ones, but if you want quality grippers that last a lifetime, invest in the more expensive branded ones for sure.
My fingers have gotten thicker from 4/5 years of armwrestling training, so yes the fingers can grow. Bit odd to suggest that the thumb and hand muscles can grow but not the fingers. Granted, it IS slower since it's tendon and bone growing in the fingers, not muscle, but nevertheless, gains can be made.
Roger you are a huge inspiration and I love what you are doing. I just have one question. Are those amazing gains all natural? People on 4chan fitness are always accusing you of steroid abuse... And it made me curious.
2:25 my current sand bucket routine as I have sand instead of rice
did you lose finger flexibility? im playing piano and curious if training my hands too much will cause me to lose it
This is one of the only cases where I would not recommend training hands, playing piano requires total hand flexibilty and have such huge thumbs would not help
He replied to another comment saying when they're not pumped, his hands are OK for flexibility.
accent français un peu non ? sinon merci pour les exercices
What about the grip strength gains? Can you do that crazy stuff like crushing an apple in your hand after all this?
probably, but if you wan tto be able to do that without pinching the apple with the tip of your fingers the interossei training would be the best (the one where you grip but with straight fingers)
what can i do instead of the belt and a kettlebell
Bro all these days while training your hands , how many calories did you consume?
Any rough figure?
I ate 4K calories for most of the bulk
@@RelentlessRoger but how much cardio do you do? (even light) and do you have a high NEAT
I use the Larry Wheels death grip technique
Where do You buy Your dumbell and barbells from?
How significant are the finger muscles responsible for spreading the fingers apart? And are they as essential for hand growth as the muscles you mentioned in this video?
Who is here for armwrestling
👇
Let’s goooooooooo🎉🎉🎉🎉🎉
Is five reps of 30 good
Women are attracted to healthy men, which varies from woman to woman. However, there are similarities across the board. They like veins but not too thick, they like hair but not too much, they like muscle but not too much. The ideal physique the majority of women are attracted to are lean. I've noticed that a lot of working out channels focus on the extreme spectrum of size. It depends on what you want, but if you want women id say focus on your inner health first and then build on that from my own successful experience attracting women. Whatever you add that detracts from personal health is not to be taken to the extreme or implemented further.
Maybe you can focus on yourself instead of thinking what a woman wants. You can better do what you want yourself and then get a partner.
how much time do you spend per day on the entire routine?
How often you should train forearms, like 3 days a week?
And is it enough if i do all exercises one day per week?
You'd be better to split the training throughout the week, so you can hit the chosen movements with proper intensity. Doing all your exercises in one session will mean the later exercises will suffer and you get less from them. Choose 1 or 2 functions of the forearm to train at a time, and hit them 3 or so times per week.
bro im just 49kg andd 6'1 , and also have pectus exclavatum what should i do im trying my best but nothing is working
Eat bro
@ eating brothaa
Patience. The number one ingredient that makes these things work is time. The slow way is the shortcut because it's the only thing that will actually work.
Also, have good expectations. You can make progress in any direction, but it's very unlikely that you will change into a completely different type of human through basic exercises and diet. The goal should be the habits that get you stronger and the progress that comes with them, not a transformation that makes you not you anymore. Be a skinny lad but become a skinny lad who over several years got strong ass hands through basic exercises and super hard-core dedication.
The intensity of the change is rarely the issue, the dedication is what gets results. Kobe was the greatest because he was dedicated to the basics, not because he trained harder than anyone else at any given time.
Also, steak and eggs for breakfast. Just add that to any normal healthy diet at a slight surplus. Never skip a day.
@@dylanmorgan5589 thank you so much brothaaa to motivate me i appreciate your efforts
Poor guy can never put his hands in the pockets of his trousers.
I was unwittingly doing this when training grip strength and had to stop because the veins in my hand became so vascular and would move like worms under the skin.
Any way to avoid this?
I must have missed it but, do you train it every day or with rest days?
he trains 5 days a week
LOVE FITNESS LOVERS 💪💪
if ur insecure about the size of yer hands the size of yer hands ain’t the issue you need to address
Whats your record on the grip dynometer?
Do you go to failure on exercises such as pronation supination and rising?
yes, but I recommend for those not going to ABSOLUTE failure, like stop when u can't go anymore but don't spam myo reps or drop sets on those, just once u feel like u can't move the weight let's say half of the range of motion u stop
Starting this routine so I can give my girlfriend better foot and shoulder massages. I love her.
How many hours a week do you train on average?
Merci mon Roger j'ai acheter un gros pot et 10kg de riz :D
Get it my friend :)
Le petit poucet 😂
Thats what I need
what is the resistance on that gripper or like the weight I guess Ive been stuck at the 200lbs one do you have any tips on progressing
should I do them everyday
fingertip pushups??
I bet that could increase finger size over the years. I have just started doing them.
The strains is interesting I quite like it because it makes that old pushup so hard again.
it can def make ur tendons and stuff stronger and more resistant but it's more of it's own thing.
So umm, hypothetical question, would it this work for any other body part?:>
Gooner final boss
bro's hands have biceps
goat
I wonder how strong is your grip on handgrippers like Captains of Crush? Did you ever try closing n2 or n3?
Ok, I don't know if I necessarily want hands like that...
why not? you want to have delicate ladylike hands?
@cvspvr I never said that.
Just not huge ones, your hands still gotta be flexible.
I've bone hardened them for years.
@@FactsWithActs well don't worry just train them less often and they won't be THAT huge, just drop the interossei work and just do thumbs and pinky pad, maybe once a week that shouldnt give u monstrous results
This is so fucking sigma
Différence between bigger and thicer
Oh my god NOBODY LOOK! NOBODY LOOK! NOBODY LOOK!
On dirait j’suis dans l’avion avec ton accent
Hands are a good way to tell how old you are. If anything, anyone should try to achieve a younger look and not a thick, mature one.
Not sure it will look okay when I drink a cup of tea.
Your thumb will dwarf the cup
U literally ruined those gorgeous hands!😂😂
Congrats
You tell it, man... longer, slimmer hands would have been more attractive ig, but thicker??
What's yo working weight bench press
I don't do bench press but 32kg dumbells incline 4x14
@RelentlessRoger you also don't squat?
Nope I leg press
@@RelentlessRoger how much kg bro
Encontramos o Bases Viriato
complete BS. You can not get bigger wrists or hands without gear
La respuesta es ponerse a chambear