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.
@@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 💪🏻
@@HouseofHypertrophy Me too and I was sure you will grow to be big channel if you just keeps on putting out quality videos. Nice to see hard work justly rewarded!
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.
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 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.
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
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 :)
00:02 Maximize forearm hypertrophy using scientific literature 02:26 Understanding the functions of forearm muscles 07:19 Direct forearm training is essential for maximizing forearm development 09:41 Training muscles at longer lengths produces greater hypertrophy. 14:02 Finger flexion wrist curls target flexor digitorum superficialis and profundus for forearm growth. 16:12 Focus on longer wrist Co variations for better growth 20:05 Different categories of grip training and their impact on muscle length 22:04 Isometric training at longer lengths may produce similar gains as dynamic training. 26:03 Perform finger curls with hand grippers for convenient forearm training. 28:04 Mass is not the most important thing for overall forearm size. 31:59 Supinated grip can lead to significant growth in forearm muscles 33:52 Experiment with different curling exercises for forearm growth 37:47 Various forearm exercises can help in building muscle mass. Crafted by hazzaaaaaaaaaaaaaaaaaaaa
One of the best videos on forearm training I've seen. I've struggled for a while to gain strength in my forearms and I'm also having some mild tennis elbow symptoms. I do workout 3 day a week and also work in construction so I think it's some kind of overuse injury. This video helped me locate the pain to somewhere in the extensor carpi radialis longus/brevis area, and also made me realise that the exercises I've been doing so far are suboptimal. I did the exercises in this video instead and today I'm sore in my forearms for the first time I can remember. 😂
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.
It's crazy how I JUST discovered this channel and it's probably my FAVORITE in just one video. Thanks for making this the best quality we could ask for.
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.
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!
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.
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
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!
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 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??
@@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 :)
Gathering this amout of info took me months and i just randomly stumbled across this video which jad literally all the info i had gathered the creator os a big w
i've started doing pronated curls and it has been sooo good. As you stated, the weight makes you use the anterior forearm muscles, in that way i train biceps, brachioradialis and those anterior. at the same time, incredible
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💪💪
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!
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.
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 🙏
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.
I experimented with myself doing reverse Curl, hammer curl and barbell Curl with supination. My brachioradialis was most pumped and activated when doing barbell curl with supinated grip. This works very well for me. It may vary for others.
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.
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.
man, I am studying medicine, even tho this has nothing to do with the career, your explanation of the muscles really helped me with anatomy, you are really great man
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 😊
In terms of lengthened partials, fatigue is another aspect that isnt considered. The studies all point to lengthened being better than shortened, but on a set by set basis. However, most lifters can easily tell you that stretch based movements tear you up a lot more, and are harder to recover from. This means in terms of programming, there are often times when shortened focused movements may be better. For example, hamstrings are an area that generally can't handle very much volume. Let's say my main hamstring movement are RDLs, which already massively stimulate the hip extension component of the hamstrings. I simply want some extra volume for the biceps femoris short head, which is only trained by knee flexion. In that case, it might make more sense for me to perform lying leg curls, as they offer equal growth for the short head while being much easier to recover from, allowing me to put more volume in. Whereas if I did the seated curls, I would be forced to do much less volume because the heads involved in hip extension are already fried from RDLs, resulting in less overall growth.
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!
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 !
I always feel a pump in my forearms post tire flips. Makes sense with the hands open and finger involvement required to get a grip and lift the tire up.
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!
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 👏🏾
@@HouseofHypertrophy appreciate you for your content. I do my master in exercise science and reading articles can be tiring/not fun but the way you show in your video makes it much more interesting, continue with the great job👏🏾
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.
I have recently also seen that using rice filled bucket and moving your fists in it can also really greatly improve forearm strenght and lead to muscle growth
This is top quality content, AGAIN. Thank you so much for this! My request for an upcoming video would be to do one about hyperplasia! I’ve always been super curious about this phenomenom! 🙏
Thank you dude! I actually have an older video on hyperplasia: th-cam.com/video/5fPsnaCMnw8/w-d-xo.html - but I know there's been a recent new study on this topic. I could try and include it in a video in some way! 🙏
I have personal experience with severe hyperplasia. When I was 12 my leg got caught in a wheel well of my moms car when she was dropping me off at football practice. She drove off and I was dragged by my right leg. My quad and hamstring muscles were almost torn completely in half. Ever since my right leg has been more muscular and in basketball I could jump way higher of my right leg. Before the accident I could jump higher off my left leg. I’m 41 now and still haven’t got my left leg to catch up to my right leg. The difference isn’t that big now but my right leg is still more explosive. I wonder if the extra muscle that was grown to heal my leg was mostly fast twitch? Just a guess.
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??
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 😊
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
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.
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.
@@I_Might_B_Wrong 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.
@@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.
Again, twins would be best to test. Here's a pretty good forearm exercise one can try...whether cables or barbells or dumbbells: with hands hanging down, knuckles forward, CURL the " weight " back then forward, hold the knuckles upward whilst doing a reverse curl. Learned that from Dante of DC Training. I added in the wrist CURL towards the back.
I prefer the Nordic hamstring curl and I like to warm it up using furniture sliders in a glute bridge, sometimes with bands around my heels but yes if you can use a seated leg curl Machine versus the lying leg curl machine, definitely use the seated. Less risk of back pain as well because you're not going to inadvertently engage your upper hip flexors, which will pull on the spine
I could personally never integrate grip trainers as a legit part of my training routine, but I ordered some and just left them on my desk (Where I watch YT all night) and I just do a few sets whenever I feel like it. And trust me if you already enjoy training you're gonna enjoy the progression and if you have even moderately low BF% (I'm around 19% according to cheap scales) you will see pretty quick visible difference in your musculature and separation.
My No.1 grip trainer tip is to learn to grip them in a way that is comfortable for your hand when the gripper is closed, instead of feeling comfortable while it's open.
I can tell you for sure that my brachioradialis is at it's most stretched and challenged when performing curls in a half pronated half neutral position and I been getting good gains that way. But this is of course just a single point of data
Arthur Jones obsessed as he was about exercising muscles hard, did not think he needed to create a machine to exercise forearms. He was of the opinion that a simple barbell was enough to work the forearms sufficiently hard.
What did I learn from this: - Keep doing wrist extensions and flexions - If training supination and pronation use uneven weight. - when training always do extra long lengthened partials - hammer curls are not needed to train the brachioradialis (I quit them a year ago already) Thanks for confirming my training approach.
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.
really need a video on abs , please , there is no video on abs yet
I do plan to create this soon!
Agreed. This is an excellent channel.
What about standing behind the back wrist curls with barbell?
I don't know how content this well produced is even free at this point
🙏
You pay with your gains
For real
@@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 💪🏻
I pay TH-cam because of channels like this
I remember when you only had a few thousand followers and now you have almost 300 thousand.
You really deserve it.
I truly appreciate your long time support! Thank you!
@@HouseofHypertrophy Me too and I was sure you will grow to be big channel if you just keeps on putting out quality videos. Nice to see hard work justly rewarded!
Same, been here since the beginning, always knew the sky is the limit for this channel.
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.
I really appreciate those kind words, they mean a lot! Thank you!
Cringe
Cringe
@@Embracemasculinity10135Until you grow up, don’t ever comment on youtube. Your username is proof that your mental maturity is at an all time low
@@Embracemasculinity10135how ironic having a name like that
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 !!!
What are the exercises you are doing? And how many times per week?
@@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.
I wish you continued gains! 💪
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
I can see why you took so long. It is a masterpiece.
Thank you my friend 🙏
No other channel that I've seen breaks down the data in as clear and concise a way as HoH. Props!
That's seriously kind of you haha, thank you!
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 :)
Thank you so much for the kind words, you are appreciated 💪
00:02 Maximize forearm hypertrophy using scientific literature
02:26 Understanding the functions of forearm muscles
07:19 Direct forearm training is essential for maximizing forearm development
09:41 Training muscles at longer lengths produces greater hypertrophy.
14:02 Finger flexion wrist curls target flexor digitorum superficialis and profundus for forearm growth.
16:12 Focus on longer wrist Co variations for better growth
20:05 Different categories of grip training and their impact on muscle length
22:04 Isometric training at longer lengths may produce similar gains as dynamic training.
26:03 Perform finger curls with hand grippers for convenient forearm training.
28:04 Mass is not the most important thing for overall forearm size.
31:59 Supinated grip can lead to significant growth in forearm muscles
33:52 Experiment with different curling exercises for forearm growth
37:47 Various forearm exercises can help in building muscle mass.
Crafted by hazzaaaaaaaaaaaaaaaaaaaa
U are god
No one is a God he's just a nice human being, that I would touch
The detail this guy gives is amazing, we need more people like him
One of the best videos on forearm training I've seen. I've struggled for a while to gain strength in my forearms and I'm also having some mild tennis elbow symptoms. I do workout 3 day a week and also work in construction so I think it's some kind of overuse injury. This video helped me locate the pain to somewhere in the extensor carpi radialis longus/brevis area, and also made me realise that the exercises I've been doing so far are suboptimal. I did the exercises in this video instead and today I'm sore in my forearms for the first time I can remember. 😂
This level of research and work is just phenomenal and even crazier it's free
I truly appreciate your kind words, thank you!
SHUT CHO MHF AHH UP DONATE SUM THEN WAAA WAA WAAA🥱
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.
Thank YOU for those kind words and checking out the content, you are appreciated!
It's crazy how I JUST discovered this channel and it's probably my FAVORITE in just one video. Thanks for making this the best quality we could ask for.
Thank you so much my friend!
I am calisthenics athlete and MBBS student this video helps me a lot for building muscles and for forearm muscles knowledge. Thanks a lot ❤❤
this is by far one of the best workout/anatomy videos I've seen, well done!
I really appreciate that, thank you!
Bro please make one for the neck and glutes. Holy crap I love THIS
Crazy production and information value for free. Holy moly what a time to be alive!
Haha, I truly appreciate those kind words! Thank you!
This channel never ceases to amaze me with how good it is.
Thank you my friend, that means a lot!
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.
Golden content.
So much value in every second that passes. Great job as always. ❤
Thank you so much my friend !
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!
Thank you so much, I really appreciate those kind words!
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.
Bro this is so high quality man congrats really. This is like an actually very valuable video man. God bless.
I'm an armwrestler. I like this video, especially that pronation is included. We love pronation lifts.
🙏🙏🙏
Lol
So cool! Didn’t think about the finger flexion curls.
Digging your work!
Thank you my friend, as always!
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
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!
i'm amazed at how valuable your videos are , if we want to make prodigious gains your channel is a must
Thank you dude, I appreciate that!
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.
Thank you so much! I am grateful for you taking your time to watch it!
WE FINALLY GOT IT 🗣️🗣️🔥🔥
Haha, this one took a while to make! I hope it helps you out in some way!
@@HouseofHypertrophy really does :)
@@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??
@@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 :)
Yep! I've been thinking about this, will have a further think about it!
Gathering this amout of info took me months and i just randomly stumbled across this video which jad literally all the info i had gathered the creator os a big w
I'm always recommending this page to everyone I know that are in their fitness journey.
I appreciate that so much, thank you!
This is the first time I've watched a 40-minute video on a muscle without clicking off, worth it!
I truly appreciate that, thank you so much!
❤❤❤❤❤❤ thanks for making it , I have been looking for this on whole Internet
Thank YOU for checking it out ❤
i've started doing pronated curls and it has been sooo good. As you stated, the weight makes you use the anterior forearm muscles, in that way i train biceps, brachioradialis and those anterior. at the same time, incredible
can you make a video about hands? can you train your hands and grow their muscles?
Bump.
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💪💪
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!
This is what you call "QUALITY CONTENT"👏
Oh man I've been waiting for this one and you delivered!!!
Thank you my friend! I wish you lots of gains 💪
Keep up the great work, you deserve all the success. This is the only fitness page I take seriously now
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.
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 🙏
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.
I experimented with myself doing reverse Curl, hammer curl and barbell Curl with supination. My brachioradialis was most pumped and activated when doing barbell curl with supinated grip. This works very well for me. It may vary for others.
Just what I was looking for. Not a lot of forearm exercise videos, especially with this depth!
This is great to hear! Thank you 🙏
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.
Do behind the back barbell static holds. Load them heavy (2-4 plates)
I appreciate that you doing a great job that doing good content and you even reacting to each and every comment
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.
the best video on youtube about forearms
Thank you so much!
Yessss! Finally a forearm video. No one wants to talk about em
Hope this helps my friend 🙏
Commenting for the algorithm. This video must have required particularly high effort. Loved it. Great job :D
Thank you so much my friend! 🙏
bro. today i decided to train my forearms and this vid came. thank you so much!
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 💪
man, I am studying medicine, even tho this has nothing to do with the career, your explanation of the muscles really helped me with anatomy, you are really great man
Thank you so much for the kind words. Best of luck with medicine, I know you'll do great!
Hope you get to 1 million subs in the next year. Well deserved if it happens.
Thank you my friend, I appreciate your support!
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.
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 😊
The goat of gym youtube!
I truly appreciate that, thank you!
In terms of lengthened partials, fatigue is another aspect that isnt considered.
The studies all point to lengthened being better than shortened, but on a set by set basis. However, most lifters can easily tell you that stretch based movements tear you up a lot more, and are harder to recover from.
This means in terms of programming, there are often times when shortened focused movements may be better.
For example, hamstrings are an area that generally can't handle very much volume. Let's say my main hamstring movement are RDLs, which already massively stimulate the hip extension component of the hamstrings. I simply want some extra volume for the biceps femoris short head, which is only trained by knee flexion. In that case, it might make more sense for me to perform lying leg curls, as they offer equal growth for the short head while being much easier to recover from, allowing me to put more volume in. Whereas if I did the seated curls, I would be forced to do much less volume because the heads involved in hip extension are already fried from RDLs, resulting in less overall growth.
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!
Best of luck! I wish you lots of gains!
Hammer curls took my forearms to the next level.
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 !
Thank YOU for the long time support my friend, I really appreciate it 🙏
THIS CHANNEL SHOULD HAVE MILLIONS OF FOLLOWERS BRUH
Haha, I appreciate that! Thank you :)
Very detailed and valuable information. Kudos👏
Thank you so much! 🙏
I always feel a pump in my forearms post tire flips. Makes sense with the hands open and finger involvement required to get a grip and lift the tire up.
Thanks a lot, i have lanky and slim forearms I will try my best to grow them .
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!
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 💪
great as always, thanks for giving us this content free. thanks a lot mate
Thank YOU for checking it out!
holy fuck the quality of this video is crazy
Was waiting for a forearms vid to drop, and we finally got it!! woooooo
Hope this is useful in some way 🙏
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 👏🏾
Thank you my friend! I appreciate you!
@@HouseofHypertrophy appreciate you for your content. I do my master in exercise science and reading articles can be tiring/not fun but the way you show in your video makes it much more interesting, continue with the great job👏🏾
@@marcusmiro2171 Thank you so much! I wish you the best of luck with your masters. I know you'll do awesome!
You can also hold something like a book with fully extended fingers and do wrist curls.
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.
One of my fav muscles. To me large forearms screams real strength and power.
I have recently also seen that using rice filled bucket and moving your fists in it can also really greatly improve forearm strenght and lead to muscle growth
FINALLY IT'S ARRIVED!!!!!
I hope the wait was worth it! Let me know if there's any further questions you might have!
This is top quality content, AGAIN. Thank you so much for this!
My request for an upcoming video would be to do one about hyperplasia! I’ve always been super curious about this phenomenom! 🙏
Thank you dude! I actually have an older video on hyperplasia: th-cam.com/video/5fPsnaCMnw8/w-d-xo.html - but I know there's been a recent new study on this topic. I could try and include it in a video in some way! 🙏
@@HouseofHypertrophy Yes, already saw that video 😏 But I mean an updated video 😁 Thanks in advance!!!
@@icejumperke Haha, I appreciate you for already seeing that one! I will see what I can do for an updated discussion on hyperplasia!
I have personal experience with severe hyperplasia. When I was 12 my leg got caught in a wheel well of my moms car when she was dropping me off at football practice. She drove off and I was dragged by my right leg.
My quad and hamstring muscles were almost torn completely in half. Ever since my right leg has been more muscular and in basketball I could jump way higher of my right leg. Before the accident I could jump higher off my left leg. I’m 41 now and still haven’t got my left leg to catch up to my right leg. The difference isn’t that big now but my right leg is still more explosive.
I wonder if the extra muscle that was grown to heal my leg was mostly fast twitch? Just a guess.
I started trainnig my forearms
And pull ups, bench press and many others are getting better.
Do forearms, kids😊😊😊
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??
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 😊
Part 1 seems to be an excellent lecture for medicine students. 👏
For all other their forearm knowledge grew before their forearms did.💡
Haha, I appreciate that, thank you my friend!
this video is amazing, I really appreciate your content. 💪🏿💪🏿💪🏿💪🏿💪🏿
Thank you! I appreciate you checking it out :)
I subbed just on this video alone,I can’t wait for more science on forearms
I wish most fitness content on TH-cam was at least close to this quality. Wow.
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
Thank you! I do indeed plan to have a video on neck training at some point :)
Neck training sounds awesome!
Hey leaving a comment to boost engagement. great video!
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.
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
Appreciating your efforts 🙏🏻 Great job 💚
Can you please talk about the optimal exercises for each muscle as a schedul to follow 😁
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.
What’s the machine you’re using for your thumb if you don’t mind my asking?
@@I_Might_B_Wrong 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.
@@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.
thanks for making anatomy class more interesting😂
Again, twins would be best to test. Here's a pretty good forearm exercise one can try...whether cables or barbells or dumbbells: with hands hanging down, knuckles forward, CURL the " weight " back then forward, hold the knuckles upward whilst doing a reverse curl. Learned that from Dante of DC Training. I added in the wrist CURL towards the back.
when did bro go from a few subs to almost 300 000 congrats
This is my all time fav science-based training channcel ❤
Thank you my friend, that is awesome to hear!
What about a press. Both the extensors and flexors are working isometrically?
Nothing built my forearms like heavy pronation-supination training.
I prefer the Nordic hamstring curl and I like to warm it up using furniture sliders in a glute bridge, sometimes with bands around my heels but yes if you can use a seated leg curl Machine versus the lying leg curl machine, definitely use the seated. Less risk of back pain as well because you're not going to inadvertently engage your upper hip flexors, which will pull on the spine
I could personally never integrate grip trainers as a legit part of my training routine, but I ordered some and just left them on my desk (Where I watch YT all night) and I just do a few sets whenever I feel like it. And trust me if you already enjoy training you're gonna enjoy the progression and if you have even moderately low BF% (I'm around 19% according to cheap scales) you will see pretty quick visible difference in your musculature and separation.
My No.1 grip trainer tip is to learn to grip them in a way that is comfortable for your hand when the gripper is closed, instead of feeling comfortable while it's open.
Wish the video also touched on the use of a roller. Its what I use the most for forearms
Really appreciate this, thanks.
I can tell you for sure that my brachioradialis is at it's most stretched and challenged when performing curls in a half pronated half neutral position and I been getting good gains that way. But this is of course just a single point of data
House Of Hyperthyroiphy...You are fabulous... Waiting for...Back, Neck, Calves, Adductors, Inner Thighs, Abs Studies you will bring on table.
Great suggestions! I do indeed plan to cover these muscles in upcoming videos at the HoH!
@@HouseofHypertrophy Glutes too...cause I wanna have big cake!
Been waiting for this one, thanks 🙏
I hope this wait was worth it haha!
Arthur Jones obsessed as he was about exercising muscles hard, did not think he needed to create a machine to exercise forearms. He was of the opinion that a simple barbell was enough to work the forearms sufficiently hard.
What did I learn from this:
- Keep doing wrist extensions and flexions
- If training supination and pronation use uneven weight.
- when training always do extra long lengthened partials
- hammer curls are not needed to train the brachioradialis (I quit them a year ago already)
Thanks for confirming my training approach.
I wish you contined gains and progression 💪