Want Huge Forearms? I Gained 1 Inch Using THIS Science-Backed Method!
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- Опубліковано 6 жов 2024
- Ready to finally build MASSIVE Forearms?!
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I spent some serious time researching the most effective ways to train your forearms and the biggest takeaway that can help you in your own training is that the forearm is a very advanced group of 20 muscles all with very specific functions. You can't just do a few wrist curls or reverse grip curls and think your forearms are going to blow up, and in fact focusing on some of the smaller muscles can make a huge difference in terms of appearance as well as function. My new goal is to get massive pronators so it looks like I have some weird growth...
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Also here's the IG for the Vet who makes the forearm machine:
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#forearms #hypertrophy #biggerarms
As an armwrestling pro and a big jerker. This video is exactly what I have been waiting for.
Alizhan vs. Ivan who you got?
Lol. Arm wrestling pro. Bet that pays well.
I want to say Alizan. But it really depends on the day, the refs, and the ruleset.
But I got my money on Alizan, the way his arms are made and his shoulders. I hope his skills can match the power he looks like he has.
It quiet literally hurts me financially
I challenge you to a duel in the latter, I ain't much good in armwrestling.
This book ‘You Are Stronger Than You Think’ by Borlest really helps you understand how to naturally boost testosterone and improve overall health. Highly recommend it to anyone looking to enhance their lifestyle.
Fisting a bag of rice did me 😂😂😂
3/4" ball bearings for me
Another no nonsense workout routine. This is the person who's videos I watch and I truly understand what he is saying, so I bought the 30 day garage routine. Yes it works, just on week 3 and there is a noticeable difference. Worth every penny. Thank you. P.S. I have tried other programs and wasted my money, until now.
Same, though I bought it some time ago. I only do it every couple months to change up my normal (light) routine, and it kicks my ass every time.
You have no idea how muchy ass lit up when a notification about forearms popped up on my phone. Bricked up
what
Ok dude pause
Str8 Chubbed
So you were already hitting forearms
Your humour is gold.
Nobody makes me erupt into laughter like this dudes sarcasm, its too good, he always comes out with the most pertinent content too.
#1 Fitness "Scientist" on the Tube, but rly he is a professor of workouts hell yeah!
Loving this video bruv.
I am still, after 27 years, trying to grow my left forearm having zero, usable fingers on the left hand. Thumb only. The 3 fingers, palm and knuckles I had rebuilt are stuck in a unusable semi-closed, abnormal position, plus I am not supposed to put more than 5lbs of pressure on them... I do all the time but it hurts a lot. I must use hooks for nearly all pulling exercises. No finger rolls really kills forearm development and before my hand injury my forearms were literally close to the size of my genetically, small calves. Part of that was from being a commercial floor installer for several years. Now, I purposely neglect my right forearm to appear more evenly proportioned. This means my grip strength on the good hand has suffered massive loss. No heavy lifts for biceps curls either. I still get so much out of your videos, Ryan. I can definitely attribute my lat and back growth of the last couple of years, partially to some of your variations that activated the muscles in a way they'd never felt prior...
Rant over (This is what happens after being stuck at home still, 8 wks after Rotator cuff Supraspinatus repair and Biceps tenodesis, injuries were nearly 2 years old). Keep em' coming.
Dupuyten's Contracture in my right hand from psoriatic arthritis with my hand 60% closed and the 345 fingers all bent outward I use lifting wraps and hooks all the time. I use rubber weight bands for rehabbing the hand as well.
HOLY SHIT! I actually have the same golfer and tennis elbow issues currently!!! Gonna follow your advice (drop the straps, ease into the smaller muscles, then go for the big stuff)
1:35 my dumb ass amazed that they make black toilet paper...
who gon tell him
The Fn scooter kills me every time 😂😂
Working in EMS, grip strength is so important for carrying people out of all kinds of situations. However, have bigger forearms is nice as well.
I used to have Popeye forearms when I was in my late teens and 20's (probably for my own personal "Heather Brook" reasons). I only have some limited variation in dumbbells, a pull up bar and a bench. I tried the supination exercises with my 5lbs (I am nowhere near your size... yet) and WOW! I felt those. The first 5 reps were me saying, come on Ryan, this is nothing and then I hit 7 and started swearing. Getting to 15 was a struggle with pain. I am going to work these into my routines from now on.
I love your channel. You are extremely informative. I love that you support your exercises with the anatomical, biological, just freakin' logical science behind the selection of one exercise over another. I also enjoy your content for keeping it real and humourous. Subscribed a while ago and will continue follow what you do and how you do it for your no nonsense style and also because I generally see your body type as being similar to my own, just slightly bigger. In fact, we could practically be brothers by looks as well... just I am the smaller one... for now.
Thank you. Keep up the amazing content.
You mean I can fix my f'ed up forearms and start training them again, thank you🙏
I’ve been watching arm wrestlers and it turns out they watch rock climbers 🤷🏼
I was waiting for this... Finally
This video is so comprehensive. I am super impressed with it and I’m halfway in. Had to go on my phone and comment. Well done man.
The one forearm exercise I've hit that i thought was amazing, and has stayed a staple of my pull day routine, is a reverse grip EZbar curl.
Been using your tips for back and shoulders, and I'm the strongest and biggest I've ever been. Can't wait to try this tomorrow. Gotta watch more of the older videos. Love the videos and the advice.
3 years of climbing 6 days a week will also grow your forearms a ton.
Plus, it's a nice flex to do a bunch of pullups with only a couple of fingers on a little ledge. 😅
finally man. I needed this video. cheers bro.
Heather Brooke? The man's hilarious!
The heather brooke joke got me in the feels
Jedd "Napalm" Johnson is who introduced me to grip training
The facial expression on the rubber donut part had me 🤣🤣🤣🤣
would love to see more of your weirdass meals. egg whites, rice, and pb? what a maniac
Always look forward to your videos Ryan; funny, entertaining and full of valuable info. Thanks.
Bro i swear to god i was thinking today when will you upload an forearm video or a biceps and triceps video you came in clutch thanks for the awesome videos you do i always learn alot from them and develop my self from them
Only Ryan can make a forearm video over 12 minutes long
such an overlooked muscle group, thanks for all the info.
Finally a video for us armwrestlers 💪💪
I'm working on being an adult with fully functioning forearms now! thanks Ryan!!!!
Thanks Ryan for more gold ! Understand the anatomy of the forearm way better 💪🖖
Here's a fun ex: take a ketterbell, grab it with one hand by the side of the handle with the weight up and roll it on it's top part of the handle on a flat surface from side to side...
Awesome, you have given me so much food for thought. I will definitely try these out. Thank you
Great advice with great humor, thanks Ryan
I have terribly small forearms. I can bench 275 for 7-8 reps, but struggle to deadlift 275 at 5 reps. My grip strength is terrible. I appreciate the vid. I hope to utilize these exercises to increase grip strength and then increase my deadlift.
For the wrist rotations, grab a strait pulldown bar and use that instead of a weight.
The curve is exactly where you want it, and you progress by moving where you grab closer to the end of the bar.
Finger extensors and flexors I have found a small exercise you can do with no equipment.
Place your fingerprints of your left hand onto the fingernails of your right. Try to close the left hand while you try to open your right hand
5:50 imagine walking into gym and seein a T-Rex working out 😂 couldn't stop laughin if i saw that.
Sulek does them religiously.
Ryan you have to try the wrist roller on the end of a barbell. It works wonders on the extensors and also the flexors too if you lower the weight slowly. I'm surprised it didn't make the list but it is a pretty slept on exercise.
I need to portion this video. It's just too much. Great as always!
frickin insta-subscribed the moment you randomly swagged into the cut on that geezer-mobile
5:40 lol love it
Suspension trainer, only forearm equipment needed 💯
Wish I knew if this works for those of us not on PEDS . In my martial arts days I’d do an interesting exercise: crumple a newspaper from one corner into a ball (with one hand), flatten it ..rinse and repeat. Thank you for your video. 👍🏽
I was waiting for this video
Thanks man, love your 1/2hr workout, I can get it done in an hr 😂
My favorite and also most hated is take a band step on it and then insert this iron conduit pipe wrapped in duct tape then proceed to murder my flexors by doing reverse wrist curls till it feels like my forearms are filled with lightning. My golfers elbow always feels better after those.
Thanks for adding the bag of rice, that was always a boxing training method.
Take a stick about 8 inches long, tie and 18 inch long string in the middle and add a 5 oz fishing weight to the end. Now, grab either side of the stick and roll the weight up, and down. Try it, you'll be very surprised.
Thee underlooked training methods for forearms; be a paino teacher, rock climb, be single for 5 years.
Crying doesnt help but I've found its a natural byproduct to lengthened stimulus
Thanks for the info. I used the fat grips only on the weights for farmers carry only after a month my forearms blew up! I will try these other exercises.
I added an inch an a year with Only doing all back days (pull) and bicep curls. Best on Hammers. BUT my main thing was to everytime I gripped on my workouts I'd squeeze it so fkn hard regardless if the weight was heavy or not.
Genes may play some stuff here and if u feel like your genes won't allow them to grow much. This video definitely is good. Thanks my dude
We need a science focused back workouts video plsssss
At the beginning of the year I started weight training on a regular basis. I've had a history of tennis elbow in my left arm so I watch a few Athlene X videos to help prevent getting tennis elbow again. Lots or forearm exercises, many exactly like you show. And so I did them religiously every week. And guess what? I got tennis elbow in my right arm. I'd facepalm, but it hurts to do so. LOL.
Thanks Ryan, great info.
Important video 100% rehab
I don't work my forearms anymore. I had grip strength -- could pick up 45 pound plates by their hubs with one hand. If you actually work on cars, and work your forearms a ton, you'll enjoy them seizing up, cramping up, especially in the cold, when you're trying to turn those wrenches.
After spending about an hour trying to stick......😂
Was 100% my first thought when you pulled that bad boy out.
See, the trick is to run around with your arms in the T-rex position while you do your best dinosaur voice impression. F*cking Science!!
Pretty cool, you might want to try the Atlantis multi-forearm machine if you have the space
Ryan's gonna turn up in a video one day lookin' like he stepped out of Meat Canyon's Sam Sulek video lmao
@RyanHumiston I’ve been away a couple of months but since then you have grown humongous homeboy…
Copenhagen 🇩🇰still supports
Didn’t expect this guy to be subtly hilarious.
You better not be lying to me. I need this inch that you are talking about...
Did Ryan just casually reference the late 2000s throat goat? Accurate forearm assumption too. Men in their 30s will get it 😆
When I was in middle school I duct taped some 8” 2x4s to a bat and did the same pronater thing while resting elbow on thigh. Idk why I thought this was such an important thing for me to do in middle school.
I've liked the Handmaster Plus exerciser.
I thought farmers carry was just part of my core activation warmup.
Also, deep cut on the heather brook reference. Pun intended!
Jay cutler recommend those fat groups and since I started I've been getting that 3 day burn ... been fantastic
This shit is toight. Those dumbbell carries with heavy kettle bells probably work different muscles. How many different muscles in there? Dang. I gotta get the lead out! Thanks Ry
Good. I have golfers elbow and it sucks so much. I’m typing this has I’m watch and pray your telling us how to cure it
I was expecting to see Devon Larratt in here.
Behind back straight bar curls will make them grow faster.
I put my hand in a bucket of 3/4" ball bearings and squeeze while Im watching movies
Bro I'm always getting pumped throw my natty routine everyday
Great info…thanks 😊
yeah guys now we need to do a forearm day in this shit
Cant help but laugh when i see the scooter enter the videos
Don't forget to Eat Your Spinach boys
Hagagagaga
-Popeye
How about one using one of those grocery produce rubber bands for finger extension. The rubber band used on cauliflower.
Your exercise where you were having to flex bicep for pronation you can fix this by using low row machine with single arm just brace elbow on your leg and pronate also works good for flexors on the straight bar.
Here for the comedy. Stay for the knowledge 👍
"....and it's glorious." 🤣
I’ve been seeing huge forearm gains and all I did put fat grips on my pull-up bar.
Thanks for another highly informative and highly hilarious video. You are truly the best fitness "influencer" (even though ur way more than that). Question, though??? Can I start this routine while dealing with tennis elbow in one arm and golfers elbow in the other? Or should i let them heal as much as humanly possible till I break and try the routine??
Having good forearm genetics is a blessing and a curse. Great information for me to look like a fucked up action figure who super power is = fingers someone to death.
Nothing can destroy brachioradialis as sledgehammering something at elbow height ( a pole for a fence for example)..
24 sets of 7 exercises for forearms? Yeah right, I'll get on that right away.LOL.
I used to train them because my forearms looks like chopsticks, but some guy said that it's pointless and I could hurt my wrists and stuff, and because Im a beginner at the gym I believed in him
I am genetically gifted with regard to forearm size. They've always been big. I have 17" biceps and 16" forearms. They've always been just a bit smaller than my biceps. I make no special effort to work them in the gym. I work everything ELSE instead.
What are your thoughts on Deer Antler Velvet spray ?
Great video !!!!!
I've literally been struggling with tennis elbow and my right and golfers on my left too, almost a year now 😢
I bet your OL likes your finger flexures.
@6:29 min Dave Draper used to do exactly those!
Good video
12:27 - coming up and pulling out at the same time
I'm a confused and broken both my wrists and writing a this with voice.
you could of just bought some bands and tied some weights, and used your 40lb barbell spin collars to do the same thing as that machine you bought