How to Get Jacked Forearms (CONTROVERSIAL!)
ฝัง
- เผยแพร่เมื่อ 1 มิ.ย. 2024
- If you want to get jacked forearms and you aren’t sure what forearm muscles to concentrate on, you’re going to want to watch this video. Here I show you that one of the biggest muscles in the forearm, responsible for a major portion of the size, is not even technically a forearm muscle. The brachioradialis is a powerful elbow flexor that also has abilities to pronate the forearm. Many will focus all of their forearm workouts and exercises on wrist curls and wrist extensions. This is a mistake when trying to build up mass in the forearm muscles.
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To start, it helps to revisit the anatomy of the lower arm. The brachioradialis starts on the upper arm bone, the humerus, and inserts on the distal end of the radius (the bone on the thumb side of the forearm). This muscle does not cross the wrist joint and therefore has no action on the wrist. This means that the brachioradialis does not extend or flex the wrist like the other forearm muscles does.
In order to work it the most you need to spend your time focusing on the actions of the elbow, specifically flexing the elbow. The position with which you do this matters however. If you do it with the forearm supinated you will instantly place most of the load on the biceps rather than the brachioradialis. To get the brachioradialis you will want to have your forearm either in neutral or pronated. Here is where some controversy comes in.
Many will point to the fact that the brachioradialis is strongest in the neutral position of the forearm. This is true. That does not mean however that the muscle is most fully shortened or activated in this position. It can achieve a greater level of contraction when it is both flexed at the elbow and pronated at the forearm. Does this mean that you should not train it out of the neutral position? No. It means that you can choose exercises that allow it to be trained heavier for progressive overload in this position but that you still need to include forearm exercises that allow it to be trained from a pronated position.
The most classic forearm exercise when it comes to this is the reverse barbell curl. Here, you can do it with either a straight bar to achieve the fully pronated position or with an EZ bar to get a more neutral position. Remember to adjust your weights accordingly to stimulate the muscle as discussed above. Also, the amount of brachioradialis activation is higher with elbow flexion above 90 degrees so remember not to cut the range of motion short on any rep.
You can also do this with dumbbells. As shown, you can hold the dumbbell with an offset grip which will help you to overload pronation at the same time that you can flex the elbow to train the brachioradialis optimally. The version shown here is good at accomplishing both and can be done with most dumbbells at the gym.
The lat pulldown variation is another great option for achieving a reverse curl and training the brachioradialis to get bigger forearms. The key is to keep the bar moving behind the head and not just to the head to take advantage of the greater activation with greater elbow flexion.
When it comes down to it however, if you want to get jacked forearms one of the easiest things you can do is remember to pick up the weights when you’re done with them. Yes, the position of carrying plates and racking them is one of the best ways to activate this muscle and get it to grow with the additional volume you achieve by doing this repeatedly during the workout week. Not just that, you’ll be more liked at the gym for not being that guy who never picks up his weights.
If you’re looking to get bigger forearms and want to build your entire body at the same time, be sure to head to athleanx.com at the link below. Start training like an athlete and get ripped forearms and a strong athletic body in just 90 days by using the ATHLEAN-X Training System that matches your exact goals.
For more videos on how to build big forearms and a stronger grip, be sure to subscribe to our channel here on youtube at the link below and don’t forget to turn on your notifications so you never miss a new video when it’s published. - แนวปฏิบัติและการใช้ชีวิต
*NEW “FAST ACTION” Q&A* - After giving away more than 10,000 programs, it’s time to switch it up! Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (as a separate comment!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
ATHLEAN-X™ abdul can you see me
.
hello
How to do barbell rows?
H
Her: You're moving too fast.
Jeff: I'm trying to loosen my hip flexors
Lol
😂😂😂
Doomboy 117 🤣🤣🙌🏽
There you go, muscle marker did its job
Hahahahahha
Jeff's top favorite leg exercise: Facepulls.
Gotta confuse the body
@@cheeweez7873 RIGHT BABE?
@@klorgmakthesmasher6446 I made a mistake, but I won't fix it because I must live with it as if it were a scar.
😂😂😂😂😂😂😂😂😂😂😂
🤣🤣🤣🤣🤣
One of Jeff's veins popped out today we know him as Jesse
Lol
The only comment that made me chuckle, LOL
@@Jacob_Overby same 😂
Came from his left nut
Nah it was two veins to stay balanced
*Me when I see a normal guy without a shirt- “Hey, why does he have no shirt?”
Me when I see Jeff with a shirt - “wait, why is Jeff wearing a shirt?”
Hahaha so true
@@artemiihh7713 delete pls
Jeff wears a shirt when he goes out only so people don't see all the magic marker lines.
"You can actually probably feel it. If you grab hold of that lot of muscle right there"
404 muscle not found
😂😂😂😂😂
LMAO
Yeah big rip
😂😂
Try rebooting
When he showed “that’s not a good looking forearm” that’s exactly what my forearms look like
🙋🏻♂️
That's what my legs look like
One of my forearms looks like that. The other looks like Popeye. Before you ask yes I am single.
@@deckacards Legend 😂
His forearms don't look good either
"All muscles matter"
- Jeff Cavaliere
#OnlyFacepullsMatter
No, Is was BRUCE LEE.😭😭😭
Bruce Lee's Quote was "Train Every part of your body"
I walked in my local gym, every body was in a line to do facepulls...
I'm seeing facepulls getting really popular
No way.
"Everybody was face pull fighting....."
Really? Been at my local gym a year and only seen someone doing facepulls once. with bad form too.
Vinny probs was me
Lmao when he said "controversial", i really thought he was gonna talk about beating it😂😂😂
Same 😂 I think that's what they were going for
That can't work, you two clicked on
Don Abrahamson oh shiiiiit....
Maybe it's a clickbait but we all clicked anyways 😂
I would be walking around looking like thanos if it was
4:23 first exercise
5:49 second exercise
6:33 third exercise
7:33 fourth exercise
Thank me later... ✌✌✌
Thanks
Thanks
ye
I will thank you now
Thank you!!
I swear Jeff’s doctors must be the happiest people on this Earth. Whenever he has to get his blood drawn, there’re so many veins to choose from 🤣
Its like a kid chosing a toy lol
Or they are probably mad because jeff is so healthy that the doctors cant make any money off of him.
@@Raysun-The-One exactly. He probably doesn’t even have one because he probably doesn’t need one
*Brief summary of the video :-*
0:35 Brachioradialis (muscle that connects forearm to biceps) makes your forearms stronger and look much bigger.
1:08 It is technically not a forearm muscle because it does not control the wrist.
3:16 Brachioradialis is best targeted with neutral wrist position.
3:50 Reverse curl options - Straight/EZ bar
4:54 Reverse grip Lat pulldown
6:10 Battle ropes
7:10 Dumbbell offset curls
8:05 Re-rack the plates
Hope this helps 😄
Watch the video for full info...
It's crazy how much Jeff knows 🙏🏻
*I make fitness videos on my channel. Show some support if you like my content* 🙌🏻
So that's how you spell that word
The best summary yet
God bless
3:16 Brachioradialis generates more force in a neutral position, but it is best targeted in a supinated position (muscle activation).
Made my life so much easier when working out👍
3:13 please add more of these “nerdy” tips, they’re great!
Yes please! Nerdy shit is where it's at.
Exsanguinate definitely agree!
Yes ofcourse
Nerdy tips are the best tips
This!!!!!!
I know nurses who’d sell their souls to put an IV in Jeff’s arm.
Lmao idk why this funny
they would have no problems
Jeff's arms would break every needle.
nurse porn (hand with a lot of visible veins) 🤣🤣
@DCED yeah...that lady doesn't sound very smart. Time to ditch, bro.
TH-cam: Why Face-pulls are killing your gains!
Jeff: Wait... thats illegal
Jeff: why saying that face pulls is killing your gains is killing your gains
I love what Jessie has become for this channel. Gone from unseen, unheard, cameraman to comedic relief and enthusiastic inspiration for the viewers.
Exactly what I love about the videos lately. They must’ve been working on their videography.
Jessie is all of us
If Jessie leaves this channel I am out too
Just eat a can of spinach*
*Note effects are temporary.
Ironically spinach has apigenin in it which is a anabolic flavonoid
@casbott you nailed in bro
Popoye the sailor . I always thought he looked like Donkey Kong.LOL
@@mr.j7864 You mean Donkey Kong always looked like Popeye (since Popeye came first :)
That makes no sense. Popeye has big forearms because he has to rip the spinach can open BEFORE he can experience it's effects.
Jeff's first day on earth.
parents: so what are we gonna name him?
*Jeffcavaliereathleanx.com*
Good one😂
Paramdeep Singh ok Paramdeep
First comment I’ve laughed at in a while😂😂
🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣
Does anyone else crack up when the heavy metal music starts playing as Jeff begins any physical activity?
Sounds like borderline porno music.
Thagerty that shit makes me cringe 🥴
@@krisryan9181 nah early 2000s dragon ball games opening
Yes. now he just just needs to play James Bond theme songs
Yeah haha. No need for that
This man must look like one big vein when he’s lifting.
Indeed he does.
Also, He is only 1% of his True power.
HAH!
@@KaeganThornhillTheCyberRaven he throws hands with shaggy and jiren
@@liamgaming2020 really😱
Jeff: New forearms video with absolutely new beneficial exercises.
Other channels two days later: The most science based forearms exercises you’re not doing.
Gironda was doing this in the 1950s!!!!!
Jeff didn’t invent these he just picks the good stuff
Anand Vaid Never seen anyone uses two ropes to train forearms but Jeff, atleast on camera.
Also, I never knew that the braker-eyaleses or whatever its name never crosses the hand to the fingers.
Dude is an in-lighter.
@@MrMarch90 need to look harder.. also get off the net and do em! Best one he hasn't even included!!
MrAbwab it’s called brachialis LMFAO you said “braker eyeglasses” 🤣💀
When you realise Jeff’s veins are bigger than my biceps...
🤣😂 🤘🤘
😧😧😂😂
3:16 “And if you like the nerdy shit like I do here’s a fun fact” had me dying
Joseph Robles for real he’s the best nerd
5:39 look at him he is proud of that joke.
😂
“Jacked” forearms.
I believe the best technique for that is quite self-explanatory.
💥😂😂😂😂
and dont forget to work your other arm too!!
@@vedrantometic3252 u gotta be some true legend if u can do it with both arms
"Self" explanatory.
@@justmehere_ i got that power once i completed NNN
I'd feel safe having this guy go through every supplement out there and telling us what is healthy vs very bad for us to consume.
Ryan Harvey creative caffeine and protein, unless you’re talking about the other “supplements” ;)
He is a physiotherapist, though. You could use Examine.com to read accurate information about supplements.
I believe that a 50/50 blend of pea protein and brown rice protein is one of the best bioavailable proteins you can get in the market, and it is SUPER cheap. Even the organic stuff is cheaper than the most garbage whey protein.
pretty sure he covered that in an earlier video 😁
metallica4169 lol gtfoh with that!
6:49 For my dumbell crew
Thanks bro
Thank you.
Thanks!!!
When your wife tells you that " you're starting to look like that Jeff guy you watch"......😀💪🎊🎈🎉😁💪........( I mean , I'm not but it's the best compliment I've ever had😂😂)
She is a keeper.
@@jahimuddin2306 👍
She's probably fantasising about him
Glem Suarez lmao jeff isnt really the one to fantasize about
@@nzgkilla delete or Jeff is gonna internally rotate your shoulder
Jeff took his markers
ME: Shit Just Got Serious
+1 for the “nerdy shit”. Loved the animation. I actually FELT the brachioradialis working the way you showed it. Hoping to see more animations in your upcoming videos!
Not only is Jeff watching out for our health, he's also helping us get a better gym experience by encouraging people to stop leaving plates all around.
I've recently viewed some other weight lifter's TH-cam channel who rants and raves but I haven't found anyone yet who can compare to Jeff's knowledge and application of his knowledge.
Everyone at the gym going to be cleaning up after themselves now.
Thanks Jeff!
Yeah, right. lol
Question: Would you ever consider doing a Perfect Push and Perfect Pull workout, you know for the Push-Pull-Leg Split.
And love your videos by the way.Thanks.
Just tryna bump this comment up a bit
Read my last comment
Read the first one
Ok now read the last one
@@greenpigking6974 Appreciate the effort. This video needs to be made
Jeff “The Fact Is” Cavalier
Dudes so ripped he struggles to even draw a circle on his muscles lmao
The workout is not complete, until all plates and weights are put back neat.
6:35 I don't feel comfortable taking advice from a man who still has his Christmas tree up in March
Maybe he's preparing early for Christmas 2020 :-D
Dang I posted the same comment 😂
@@christianmacintyre5453 😂
Hahaha.. Or, he coulda made the video in December and posted it today..
A 9 min vid on anatomy and the fixation is on a stupid Xmas tree??
Been a sub since you were around 200k, I love the fact that you haven't "changed" on how you provide the information.
Yes the addition of Jesse is a good change to lighten up the mood of the videos, but you are still very clear and detailed to what you're trying to get at, at EACH of your videos.
Literally best informational channel on youtube, fitness/wellness related love you Jeff!!!!!!!
your unique instructive “muscle markers” makes understanding how your muscles work and how to work them effectively. i always recommend all my friends to watch your channel. 10/10 would recommend!
The new video format is very high quality. Great job Jeff.
Agree
you mean Jessie xD
two rope lat machine curl man: walks into the gym
two rope face pull guy: finally, a worthy opponent
You really get into the science of what happens with every movement. Clear, concise, specific, perspective, innovative, articulate, and logical. No nonsense. You can't find a better trainer.
The straight-man/funny-man dynamic works incredibly well between Jeff and Jesse, it's hard to imagine an Athlean-X video without it. I wonder if they discovered their comedic dynamic first and then decided to put Jesse on his workout program or it just came as an accident once Jesse started showing up in front of the camera.
Me: I haven't been doing my facepulls.
Jeff: Say no more.
*Does face pull with lat pull down machine*
Pls stop
I bet loads of people checked how their forearm looks straight after the comparison pictures flexing the same way
Just want to say, I'm type 1 diabetic from the UK, England. I started doing the gym on & off a year ago, but since last October, started being consistent 3x a week. I even took up the services of a couple of sessions with a personal trainer at the gym & it just made me more inclined to give up than keep going. But I started to watch your video's & I have to say thank you. I quickly spotted some of the mistakes I was making, made adjustments & still felt I wasn't being confined to a routine of someone else's making by my own. It kept my gym workouts enjoyable & I felt good every time I finished.
Although I didn't take up your workout program myself, I have recommended it to others who are in more dire need of help who have taken up your program themselves.
So again, fantastic video's & keep up the amazing work you do.
P.s. Is there any alternative to the inclined dumbbell press I could do on a machine, say on the Functional Trainer or something? It's just I've found that I can press weights I can barely get into position to do the workout.
Thanks in advance :)
Love how the frames are cutting and the angles are changing. The production quality is notably higher in this video. Good job Jesse
"[Calves are] the hardest place to add mass" - Milhouse van Houten.
What is the best way to make gains on your calves?
Go skiing :D
Just work them out a lot with progressive overload. Remember that your legs are all working muscles; you use them every day and they're meant for it.
Honestly man, if you are born with skinny calves like me , you will never have big calves. I jump rope every day and they definitely look better, but it’s more definition rather than size
Heavy ass weights and healthy food bro
Tip toes on your Jordan
I actually really like the depth, breakdown, and formatting of this video. Thanks for the information
The progress in your filmmaking and production is quite visible! Keep up the good work man, we will always be grateful for your contribution!
I like how you dive into anatomy, most channels just say: lift like this, to build x. U go into how/why it works, helps me to improvise when I don't have the necessary equipment. Thx, keep it up please!
Dom’s “controversial method” gets people in trouble with the DEA
Djdmd Mdmd he’s natty
SUPASET
Better that than look like the Make-A-Wish Foundation Girl Bradley Martyn
I read “controversial” and my mind went to a place that I didn’t want it to go ( ͡ ° ͜ʖ ͡ °)
Ooooo you naughty boy
I remember my first beer.
"What's up guys! Jeff Cavaliere, Athlean-XNXX.com"
Mark Keller underrated lmfaoo
@@1MarkKeller I-
I haven't seen your videos in a while (1 year). Glad you still give simple explanations with a bit of humor. 💪
Edit: no markers this time? Sad, I'll wait for the next video
That dumbbell exercise is great. I just saw your interview on London Real. Great to see you getting even more exposure.
Thanks Jeff
Me : Jeff how many hours you go to the gym in a week ?
Jeff : Yes.
hahhahhahaahahhahahah literally
Working out every day doesn't mean anything. Jeff is using his body the way god intended giving it life. Sitting down, not moving, or boredom is a weak but body.
To get jacked forearms I use an exercise called 'The Jack Off'. Now one of my forearms is huge.
Unfortunately I've been doing that for 6 years and my forearms are the same
@@thenoobreturnz8968 You gotta start adding some extra sets
@Watch TH-cam LMAOOOOO
😂😂😂
@@thenoobreturnz8968 😆😆😆
A fan from the beginning. Got from looking skinny to lean & muscular. It's one of the reasons why i chose you among all other fitness channels. I truly appreciate & honor you a lot!
This channel is such a gold mine. I love it.
you keep on delivering high quality videos, year after year, and they just get better. I hope youtube pays you well because you deserve it more than most youtubers out there.
Over $400,000 a month apparently! He totally deserves it. I watch so much of his content daily
@@ryandavinci2087 Source?
@@dannybans23 just googled it
Jeff’s videos always give more information than needed 💯💪🏽
Videos have never looked better and very entertaining while keeping it real. great job Jeff and team
the best content out there i could find is always on this guy channel . thank you for the great videos .you are the best .
1:05 "If you grab hold of that wad of muscle"
Me: ....I... I don't have that... (yet!)
I was just thinking of my forearms a minute ago. Jeff truly has superhuman abilities.
I needed this video! I suffered a herniated disc in my C5, C6 4 months ago and it has left me with deficits in my brachial radiallus as well as my rear delt. I am working on getting my strength back my right arm is at 2/3 the strength of my left. Thanks Jeff always value the content you give us!💪🏼
I learn a lot when I watch your vids...I tend to geek out on anatomy, and take a ton of notes...so not only are you helping me level up, but I’m getting an education on the body. Hands down the best vids! Keep it up, Jeff!(and Jesse, with the comedy)
5:39 - Where the memers at?
All off doing face pulls.
Amazing production quality and content Jeff!
Also it's quite sad that you have to tell people to put gym equipment back after using it.
I get an urge to do more facepulls whenever I see that.
I love the new video format and side angle cut aways. Keep it up, Jeff and Jesse!
Jeff. I am only a couple weeks younger than you and have trained on and off (more on than off) since I was 13. I have learned so much since subscribing to your channel nearly 2 years ago. From my mid 30s to early 40s, I lost all of my gains from my high school college years from stupid/careless training and poor nutrition. I've had a multitude of injuries over the years the worst of which was herniating my l4/l5 in sept 18. After clearing 3 months of PT at the end of 2018. I went back to the gym, and thanks to the post-therapy workout plan my PT gave me and largely to your workout videos I have regained a lot of my pre-injury strength and put on 15 lbs of muscle I lost and I haven't had any more injuries and minimal aches and pains. I am actually lifting somewhat heavy again. At least my upper body. I can't do full back squats with much weight, but I can leg press 545 lbs for a few reps (much prefer the Bulgarian split squats though). Your videos are not only informative but have taught me to be more analytical about my training and consistent and diligent with eating clean. I am born again thanks to your videos.
My one request...please write a Athlean X Training encyclopedia or several books comparable to Arnold's. I'm old school.
I LOVE this new video format where Jeff shows himself doing the workout directly after explaining it.
Does anybody know the name of the rock music that plays over his demonstration clips?
You know it’s gonna be a good one when “CONTROVERSIAL” is in the title 😂
Everything about this video is great. Thanks Jeff!
Quality content, filming, humor, practical advices
Thank you so much
"that's not a good looking forearm"
meanwhile that photoshop looks way better than my forearm, why musty you hurt me jeff
I really like how the editing and color grading of these vids have gotten so much better lately. Great job there!
I LOVE all these different cuts!!
Jeff, you always have such awesome content! Thank you!
Thanks for this, I need to get my imbalanced forearms to become balanced, my right forearms for some reason is a lot bigger than my left....
jerk with your left
The banter between the two of you is brilliant! 😂
The look at the very end was of genuine concern for Jesse and it was gold. 9:17
The camera turn at 3:12 was like an afternoon special. I loved it.
Wtf i literally just said "i need to work on my forearms"
Yea same haha
Bro like 2 days ago i said the same shit, hes a mind reader.
Jsjsj Ssjsjsj I just said that shit too I’m watching this vid between sets at the gym lmao
this is funny, cuz 1 min (no kiddin) before this vid uploaded i said "jeff hasnt uploaded for a while"
I was in the middle of a forearm workout when this popped up
5:37..facepulls🙂that look into our soul🙂
That bone graphic is really cool! Really helped me to understand that bit. Top notch content as always 👌
Between your shoulders video and this one I'm pumped to get into the gym this next week! Thanks Jeff!!
People, the way how Jeff creates his videos is new in this decade.
How to get jacked forearms: Rock climbing. It's always forearm day. Every. Damn. Day. :D
Ya but then you have to be a douchebag hippie. I just wanna train my forearms, not eat trail mix and listen to rap music
Or formula 1
@@alexxxender1258 what 😂😂
EveryDamnDayFitness??? Goddamn XD
@@hdjghasgaj He isn't wrong. Lots of douchebag hippies picking up that sport.
love the new format of the videos!! also love the dynamic between jeff and jesse
My fav vid this far!!!!! It felt like you were really having a conversation with us. Thanks for all you do.
"When you grap it you can actually feel it"
Realizing that i dont feel anything
We bigfoots get big forearms by grabbing uprooting lots of small trees to clobber people who sneak into the woods
Most specific TH-cam comment ever
Thanks for your insights, learning alot through your videos and glad to see all the variables of the forearm muscle group.Keep up the solid work,hagwo!!!
Just what I was looking for. Thank you Jeff
I was nervous to look at my forearm when he said “this is what a good forearm looks like”. but then I looked and thought “ nice”
5:35 i feel proud by the fact i actually bought these ropes since my gym doesnt have. Indeed for doing facepulls everyday
I don’t feel like carrying stuff in so I usually do the cable cross over instead.
Charlie Tekautz that’s actually a good idea. Thankfully in my case the gym staff just save me the ropes. I go 6/7 days so i guess they know me at this point haha
Andrès O College student here and we have 1 thing of ropes.
@@iT3K have you tried asking your gym to buy it, when we feel like things are missing in the gym we just ask them to buy it
New lift ideas, amazing Jeff cutaway and quality humor. This video has it all.