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.
This channel has single handedly put me in bankruptcy with unnecessarily necessary gym equipment, I'm in the gym 10 days a week, hitting 473 different muscle groups. I don't know if my dogs ran away or I accidently ate them for protein at this point, and I'm only at home to sleep 7-9 hours. But at least I'm jacked
Mr Humiston, you are a rare combination of being an excellent orator, possessing deep knowledge, understanding engaging videography and being genuinely funny! Subscribed!
Hello, Mr. Ryan! I’m from Latvia, I’m 18, and I’ve been watching your content for about four years. I also go to the gym, and you’ve been with me throughout my two-year journey there, helping me become a better version of myself. I stopped hating myself and started to respect myself. I grew up in a household where my stepdad told me I was a piece of garbage, and I began to believe it. I was afraid to try new things, but you helped me realize that I can be better. This might sound weird, but over these four years, you’ve become like a father figure to me. I can see you have a kind heart, and I believe everything you say without a doubt. Thank you for your content; it really helps people.
As an armwrestler, I approve of this video. We didn't talk about volume which, I think is highly important. All those muscles are very small, elongated stripes of muscle. You can train everything that makes your hand close or open everyday or every workouts. You want to train bigger muscles like radio brachialis maybe twice a week just like biceps. Those forearms are sure to blow with the exercises mentioned in this video. Keep blasting them. Usually a series of let's say 5 x 20 reps will have about 10 seconds of rest between sets. The small muscles recuperate super fast and won't grow under normal load and stress. They are made to be used a LOT and so they require big effort and low rest to be stressed enough. On that note, great video !
Great comment. I have been looking for good forearm advice. I don't arm wrestle but want huge forearms. It's good to know that you have to blast them to get them to grow. I feel the same way about my side delts as they are never sore after a normal workout. Any extra advice you have I am all ears!
@@lawdog369 The most underrated muscle to train, that makes your elbow look like a knee is actually the pronator teres. It gives a lot of volume on the interior side of the elbow which, combined to the radio-brachialis, gives a very strong looking joint. Now, if you overtrain your forearm, don't skip a session. Do some blood flow workouts. Just give nutrients to the tendons and let them heal for a couple weeks. Devon Larratt has some amazing videos on the matter as the number 1 armwrestler on the planet, he has lots of pains and aches that he overcomes while getting absolutely massive.
How do you avoid tennis elbow? I started throwing in a wrist curl, reverse wrist curl, and supination forearm day twice a week, three months later had a chronic case of epicondilydis in both elbows, took 6 months of therapy and cortizone shot in one of them for it to go away.
@@Jaqenhgar222 Some people have bigger inflammatory response. I don't know what to say. Personally I was diagnosed a couple of times with epicondylitis but it was most definitly a strain on my radio brachialis just irridating near the epicondyle. Maybe it's what it is.
Overhand strict barbell curls are brutal and amazing. I used to do them all the time, Never see anyone doing them now. Also a length of wood with a rope through the centre which you tie a small plate to then hold out in front of you and twist until it hits the floor then wind it back up is a cheap and very effective tool. Essentially does exactly the same and more than that piece of equipment at the end of the video 💸
Reverse wrist curls are sheer pain, I do 200 to 300 wrist curls and always do an equal number of reverse wrist curls. Always extensors throughout the whole process. So generally 100 extensors per 100 wrist curls. For pronator, soupanator I use a small dumbbell with slow rotation speed and do 100 to 300 but stop when I feel too much strain. Also for the wrist I do what I call the "rise" and generally do 100 of those I will skip them if I'm sore because it uses a little used muscle that is always sore afterwards. Slow and steady wins the race right? Just like with static holds how they build tendon strength gradually. Static holds for 60 seconds with heavier grippers is helpful for grip strength and forearm size. I do 6 to 8 minutes on each arm. Flipping the gripper every other hold. I'm currently using a Captains of Crush gripper #3. I'm getting a #3.5 for Christmas along with new extensor bands 😅 now I just need to find out what my wife wants for Christmas 🎁 I love your channel, you have great information and your funny as hell.
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)
Hey Buddy ! In armwrestling we have those injuries many times every year. (Bicep tendonitis, epicondylitis, tears) I suggest doing some bloodflow work. You work through the movement that hurt with super light weight with high rep series (50-100). I know it may seem weird but tendons and ligaments aren't very vascularized and will only get nutrients needed through infusion, which, movements will procure. You want to have a little burning sensation and then relax. DON'T OVERSTRESS IT. As soon as you feel the "burn" let it go and count it as a serie. Hope this helps
@@AimbotSammy Awesome thanks! I've tried everything but actually training them.. which now seems obvious. I'll definitely add some daily sessions with this in mind!
@@AimbotSammy This seems to work the best for all tendon issues (atleast for arms). Alex leonidas probably took it from arm wrestling, but he solved his tricep problems by doing high reps of 50-100 for his biceps and triceps. I've had some issues with golfers elbow and high reps, getting a pump even has helped me alot.
@@lukelun It's kind of the basis of physiotherapy, but when people think about physio they think boring stuff, but exercising isn't boring, even less so healing!
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.
Great educational content with a guy who (from anatomical knowledge to personal experience) clearly knows what he is talking about, allowing his wittiness to add laughter to already great content. Whoever is editing these videos deserves some darn credit too, as the quality of the sound (for example) is 100% consistent across all the different locations where Ryan is talking from. So many things could be said, but from content quality to delivery and video editing, this is one of UA-cam's best fitness/hypertrophy channels out there rn. Keep up the great work, ya'll!
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!
Exactly what I needed. The pronated cable wrist curls to hit the flexor carpi ulnaris and thinking about the angles (flexion, pronation, ulnar deviation), and controlling the eccentric. This is a great video to help strengthen imbalances and fix injuries! Better than most physios on UA-cam tbh.
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.
I admire your effort and attitude. I had ortho surgery over 18 months ago for a completely separated left bicep tendon caused by impacting a steel corner. Tried to resume lifting too soon 5 times and was set back each time. Now I'm able to handle stupidly light weights but strength is returning and I'm increasing slowly. I'm 73 so I have different "problems" than most lifters such as Testosterone that's barely high enough to be called a male.
Oh man you might have just saved my life; I broke my wrist really bad a few years back, and while it has healed fine, according to the doctors, the long healing period pretty much ruined my arm. I have a lot of the same pain you described here in the elbow, and just doing these exercise movements; without weights, actually relieved it quite a bit. I assume the general atrophy of muscle during my injury, followed by basically just doing whatever, has caused a host of uneven muscle use. I’m going to be working on these as best I can with the equipment I have, thats for sure!
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.
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.
Don't complicate your forearms training unless you are an armwrestler. The thing that worked for me is at the end of your workout do reverse curl and superset it with behind the back wrist curl. This will completely blow your forearms. (Also forearm is a very stubborn muscle you can train it 3 to 4 times per week)
Are you even close to being near his level of skill and fitness? He is saying the forearms are overlooked, and your comment shows that you fall into this category of trainers. You wouldn't need to train forearms 3x a week if you dedicated a proper program for them. But I guess you know better than him and many other pro athletes
Sounds a lot more to me like he already over trained forearms a lot and realizes it's a mistake, I agree, it makes you very injury prone doing other things Especially of you have fingers tyat swell or get stiff or work with your hndsa@@davebottomley5161
Yeah, that hits your flexors and extensors are also missing pronation and supination. That’s like training your hamstrings and quads and then forgetting about calves altogether.
my favorite is a superset with the EZ-curl bar (narrow grip portion)... seated reverse wrist curls to failure, then immediately stand up and do standing reverse wrist curls to failure.
And I tend 2 overtrain.When I am home,I overtrain,old school thinking,more is better,at67,not good,get tennis elbo,don't know why,I don't play tennis,lighter wieghts,more reps,always try 2 keep good form,it's making me feel great but tennis elbow is painful,any thoughts on this,thanks,Jim H,67 and still rollin............
@@jimhagan697 I have tennis and golfer's elbow. I do eccentrics (negative reps). look at the link. You can do this with a hammer, a dumbbell with no weights on one side, a piece of pipe, whatever. stretch first. then do a couple sets of 15. Start light. ua-cam.com/users/shortsmuYMUmsig8k?si=efLIJjHn_HiQclYG
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'm and electrician, guitarist and I ride motocross. Couple that with a sick amount of jerking and now my right forearm looks insane compared to my left. I'm glad this vid is out there so hopefully I can balance that out a little bit.
I have cubital tunnel syndrome that I am in PT for. I had my physical therapist watch this and asked if I should add this in on a rest day with light weights, she said yes but stop if I feel any nerve triggers (that funky not fun tingle feeling). I did it today and I could feel an improvement in my wrist and elbows range of motion. Great stuff! As a bonus I now have a lighter mid week workout to add to the 30 minute workout series.
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. 😅
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.
@RyanHumiston - at 8:47 you talk about the critical nature of including finger extension into your forearm workout but it looks like they didn't make the cut for the workout summarized at 12:39. Was this omission an error? Please! I have to know!!!
05:45 I use a weighted bag (bookbag). I put my hand on my shoulder and let the bag rest on my back. I can then hold the bag by the loop and open my hand or close and curl up my wrist. Figured this out as a kid walking miles up hill both ways to get home from school with a bag full of books. Started noticing my forearms were getting huge, like even today as a older guy I still do this.
Have you considered using a sledgehammer for supination, pronation, radial deviation, and ulnar deviation? If you find the balance point of the hammer there is no load, to progress you just slowly move your hand back along the handle. Feels waaay better than trying to use a dumbell.
Why do you guys always fall back on that? Its shows how little you know, and he’s already made videos about what he uses. You just look pathetic with these comments and you show just how insecure you really are.
I start my routine with wrist curls on wire or band( 2 sets to failure). THen I used an Arm Wrestling Pronation Exercise Handle loaded with wire or band for pronation, supination, radial, and ulnar. Between each set I farmer carry for 30 seconds. I then do a wrist roller or reverse curl to failure. I like the Arm Wrestling Pronation Handle because I get a bonus torque effect and makes the shifts cleaner than a rope. Lastly I use handmaster plus which resist grip and finger expansion. I train my forearms because I am photographer and utilize heavy grip(stands/equipment).
A sideways forearm curl was easy to setup in a power rack using two pulleys and resting the forearm against the vertical bar with a yoga block to make it a bit softer.
Man, you’re preaching to me. I also have golfers and tennis elbow so I start doing a forearm workout 2x a week. This video is just what I need. I already have the app.. (Highly recommend people get it)
I really enjoy the knowledgeable information with the great sense of humor. I don't feel like I'm being talked down to but instead I'm being reasoned with.
⁉️ (@11:07) I'm not the expert here, but from my seat, when you demonstrate a hammer curl on this video you'll notice you favor extending your thumbs perpendicular to your hand, which may possibly be partial reason of limited activation to your brachioradialis (hence minimal growth) ... ❓Maybe try wrapping the thumb around the fingers like when you demonstrate a drag curl & simultaneously squeezing the life out that dumbell handle - just a guess. Still, thank you Mr. H. truly I really do appreciate these studied tutorials! You make it worth tuning into.
You can do the two handles movement 5:30 by setting up the cable from the very bottom instead. Do the same exact movement by curling your wrists inward, but now you can overload them more since you're in a comfortable position. Try it!!
Thank you for giving me this incredible advice that i will save to a playlist and assuredly come back to for future use....or I'll forget all about it and continue the cycle of watching these kinds of videos but getting overwhelmed by all the shit we gotta do to optimize our bodies 😂
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 channel has single handedly put me in bankruptcy with unnecessarily necessary gym equipment, I'm in the gym 10 days a week, hitting 473 different muscle groups. I don't know if my dogs ran away or I accidently ate them for protein at this point, and I'm only at home to sleep 7-9 hours. But at least I'm jacked
At least your jacked 😂
@@iHipHopVEVO *you’re
😂😂😂😂😂😂😂😂
Mr Humiston, you are a rare combination of being an excellent orator, possessing deep knowledge, understanding engaging videography and being genuinely funny! Subscribed!
Jeez. Fall in love much?
Yep! Him and 'Dr Mike' are two of my go-to guys for great lifting hacks!
Glaze much?
Thanks!
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.
Also helps chuck the tuffbook across the highway
i thought EMS the only thing important was being morbidly obese?
Your humour is gold.
1:35 my dumb ass amazed that they make black toilet paper...
who gon tell him
HAAHAHAHA
@@samin5871thats the spot I rub my crack on when I'm finished. So h's right
This would be bad for the day after I ate a whole thing of Oreos.
And that he sits on a toilet? 😂
your videos can't come soon enough, they are pure gold.
I must've watched 20-30 video's on Forearm Training, and THIS is by far the Best.
Hello, Mr. Ryan! I’m from Latvia, I’m 18, and I’ve been watching your content for about four years. I also go to the gym, and you’ve been with me throughout my two-year journey there, helping me become a better version of myself. I stopped hating myself and started to respect myself. I grew up in a household where my stepdad told me I was a piece of garbage, and I began to believe it. I was afraid to try new things, but you helped me realize that I can be better. This might sound weird, but over these four years, you’ve become like a father figure to me. I can see you have a kind heart, and I believe everything you say without a doubt. Thank you for your content; it really helps people.
Proud of you fella, uz kuru gym ej?
better than most standups and you get training tips for free :) what a package man!
As an armwrestler, I approve of this video. We didn't talk about volume which, I think is highly important. All those muscles are very small, elongated stripes of muscle. You can train everything that makes your hand close or open everyday or every workouts. You want to train bigger muscles like radio brachialis maybe twice a week just like biceps. Those forearms are sure to blow with the exercises mentioned in this video. Keep blasting them. Usually a series of let's say 5 x 20 reps will have about 10 seconds of rest between sets. The small muscles recuperate super fast and won't grow under normal load and stress. They are made to be used a LOT and so they require big effort and low rest to be stressed enough.
On that note, great video !
Great comment. I have been looking for good forearm advice. I don't arm wrestle but want huge forearms. It's good to know that you have to blast them to get them to grow. I feel the same way about my side delts as they are never sore after a normal workout. Any extra advice you have I am all ears!
@@lawdog369 The most underrated muscle to train, that makes your elbow look like a knee is actually the pronator teres. It gives a lot of volume on the interior side of the elbow which, combined to the radio-brachialis, gives a very strong looking joint. Now, if you overtrain your forearm, don't skip a session. Do some blood flow workouts. Just give nutrients to the tendons and let them heal for a couple weeks. Devon Larratt has some amazing videos on the matter as the number 1 armwrestler on the planet, he has lots of pains and aches that he overcomes while getting absolutely massive.
Thank you!
How do you avoid tennis elbow? I started throwing in a wrist curl, reverse wrist curl, and supination forearm day twice a week, three months later had a chronic case of epicondilydis in both elbows, took 6 months of therapy and cortizone shot in one of them for it to go away.
@@Jaqenhgar222 Some people have bigger inflammatory response. I don't know what to say. Personally I was diagnosed a couple of times with epicondylitis but it was most definitly a strain on my radio brachialis just irridating near the epicondyle. Maybe it's what it is.
5:33
5:57
6:27
6:57
7:53
8:39
9:33 10:03
10:19
10:33
11:41
Don’t forget to tren hard.
@@backagain5216 i can't tell if your making a steroids joke or you're a toddler.
Overhand strict barbell curls are brutal and amazing. I used to do them all the time, Never see anyone doing them now.
Also a length of wood with a rope through the centre which you tie a small plate to then hold out in front of you and twist until it hits the floor then wind it back up is a cheap and very effective tool. Essentially does exactly the same and more than that piece of equipment at the end of the video 💸
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.
just got my fat grips in the mail today, definitely trying this one out sooon
Word
dude yes, also putting your thumb over the bar and not holding it normal to isolate your brachioradialis even more the best pump fr
Finally a video for us armwrestlers 💪💪
Reverse wrist curls are sheer pain, I do 200 to 300 wrist curls and always do an equal number of reverse wrist curls. Always extensors throughout the whole process. So generally 100 extensors per 100 wrist curls.
For pronator, soupanator I use a small dumbbell with slow rotation speed and do 100 to 300 but stop when I feel too much strain.
Also for the wrist I do what I call the "rise" and generally do 100 of those I will skip them if I'm sore because it uses a little used muscle that is always sore afterwards. Slow and steady wins the race right? Just like with static holds how they build tendon strength gradually.
Static holds for 60 seconds with heavier grippers is helpful for grip strength and forearm size. I do 6 to 8 minutes on each arm. Flipping the gripper every other hold. I'm currently using a Captains of Crush gripper #3. I'm getting a #3.5 for Christmas along with new extensor bands 😅 now I just need to find out what my wife wants for Christmas 🎁
I love your channel, you have great information and your funny as hell.
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)
Hey Buddy ! In armwrestling we have those injuries many times every year. (Bicep tendonitis, epicondylitis, tears) I suggest doing some bloodflow work. You work through the movement that hurt with super light weight with high rep series (50-100). I know it may seem weird but tendons and ligaments aren't very vascularized and will only get nutrients needed through infusion, which, movements will procure. You want to have a little burning sensation and then relax. DON'T OVERSTRESS IT. As soon as you feel the "burn" let it go and count it as a serie. Hope this helps
@@AimbotSammy Awesome thanks! I've tried everything but actually training them.. which now seems obvious. I'll definitely add some daily sessions with this in mind!
@@AimbotSammy This seems to work the best for all tendon issues (atleast for arms). Alex leonidas probably took it from arm wrestling, but he solved his tricep problems by doing high reps of 50-100 for his biceps and triceps. I've had some issues with golfers elbow and high reps, getting a pump even has helped me alot.
@@lukelun It's kind of the basis of physiotherapy, but when people think about physio they think boring stuff, but exercising isn't boring, even less so healing!
Thank you, Heather Brooke Harmon
Hey Ryan! I know you don’t read the comments. Just wanted to say I see the hard work you put into this. Thank you
It turns out, he does in fact read the comments
Wow, the smartest trainer I’ve seen on UA-cam ! I don’t know half the words he’s saying!
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 can just literally google these people's workouts: "[influencer] workout" filetype:pdf
Week 3 you noticed what?
Where would I find this garage workout pls
terrible grift
I bought your garage program today and do e day 1. Holy shit it's not for the feint hearted , I was in pain. Worth every penny. Thanks Ryan.
The Fn scooter kills me every time 😂😂
Reminds me of the pervert dude riding the tricycle in Rowan and Martin
for me it was the blurred dick on the skeleton lmfao
Great educational content with a guy who (from anatomical knowledge to personal experience) clearly knows what he is talking about, allowing his wittiness to add laughter to already great content. Whoever is editing these videos deserves some darn credit too, as the quality of the sound (for example) is 100% consistent across all the different locations where Ryan is talking from. So many things could be said, but from content quality to delivery and video editing, this is one of UA-cam's best fitness/hypertrophy channels out there rn. Keep up the great work, ya'll!
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!
You're extremelly good at what you do. I know I will binge watch your videos.
Fisting a bag of rice did me 😂😂😂
3/4" ball bearings for me
@@post-leftluddite The blurred bone on the skeleton as well.
Did the bag of rice go to counseling after that?
@@grumpyoldman2380 chuckle
A bag of rice? Fisting it? Oh no!!
You’ve just earned yourself a subscriber, I enjoy science based training methods!!💯💯💯👌🏾
0:32 why do you have this? 😅
For after leg day
Drop set squats obviously
Why the fuck not!!!
Exactly what I needed. The pronated cable wrist curls to hit the flexor carpi ulnaris and thinking about the angles (flexion, pronation, ulnar deviation), and controlling the eccentric. This is a great video to help strengthen imbalances and fix injuries! Better than most physios on UA-cam tbh.
finally man. I needed this video. cheers bro.
What a great video, articulate, informative and funny. Thank you for this, all of this forearm training was so confusing to me
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.
wanna share what caused this?
An accident?
I admire your effort and attitude. I had ortho surgery over 18 months ago for a completely separated left bicep tendon caused by impacting a steel corner. Tried to resume lifting too soon 5 times and was set back each time. Now I'm able to handle stupidly light weights but strength is returning and I'm increasing slowly. I'm 73 so I have different "problems" than most lifters such as Testosterone that's barely high enough to be called a male.
Oh man you might have just saved my life; I broke my wrist really bad a few years back, and while it has healed fine, according to the doctors, the long healing period pretty much ruined my arm.
I have a lot of the same pain you described here in the elbow, and just doing these exercise movements; without weights, actually relieved it quite a bit.
I assume the general atrophy of muscle during my injury, followed by basically just doing whatever, has caused a host of uneven muscle use. I’m going to be working on these as best I can with the equipment I have, thats for sure!
The heather brooke joke got me in the feels
Bro I busted a nut cause of that joke ☠️😭
Thank you! I felt like I was so alone watching the comments...
I mean.. I have no idea who she is, but she sounds awesome!
@@LetsPlayCrazy Bro what?
@@LetsPlayCrazy Let's just say she also was a big advocate of full range, or rather..... depth of motion.
@@Clark_R I am well awa-... I mean... that sounds deeply interesting!
Always look forward to your videos Ryan; funny, entertaining and full of valuable info. Thanks.
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.
look me up 👍💪🔥
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.
I was waiting for this... Finally
Your videos are extremely entertaining. First video I've seen and instant subscribe !!
Don't complicate your forearms training unless you are an armwrestler.
The thing that worked for me is at the end of your workout do reverse curl and superset it with behind the back wrist curl.
This will completely blow your forearms.
(Also forearm is a very stubborn muscle you can train it 3 to 4 times per week)
Are you even close to being near his level of skill and fitness? He is saying the forearms are overlooked, and your comment shows that you fall into this category of trainers. You wouldn't need to train forearms 3x a week if you dedicated a proper program for them. But I guess you know better than him and many other pro athletes
@@davebottomley5161Dedicated a proper program how so? Like dedicate a day to them a week?
Sounds a lot more to me like he already over trained forearms a lot and realizes it's a mistake, I agree, it makes you very injury prone doing other things Especially of you have fingers tyat swell or get stiff or work with your hndsa@@davebottomley5161
Yeah, that hits your flexors and extensors are also missing pronation and supination. That’s like training your hamstrings and quads and then forgetting about calves altogether.
EVERYONE should train forearms almost everyday. Even if you aren’t an arm wrestler.
They need the daily abuse to get great hypertrophy outta’ them.
Haven’t seen a vid in a few and Ryan’s lookin jacked. Great content.
7:47 is why I follow, bro 😂😂
my favorite is a superset with the EZ-curl bar (narrow grip portion)... seated reverse wrist curls to failure, then immediately stand up and do standing reverse wrist curls to failure.
I love training forearms! The burn is like no other.
Same with the pump.
Ikr!!!
And I tend 2 overtrain.When I am home,I overtrain,old school thinking,more is better,at67,not good,get tennis elbo,don't know why,I don't play tennis,lighter wieghts,more reps,always try 2 keep good form,it's making me feel great but tennis elbow is painful,any thoughts on this,thanks,Jim H,67 and still rollin............
@@jimhagan697 I have tennis and golfer's elbow. I do eccentrics (negative reps). look at the link. You can do this with a hammer, a dumbbell with no weights on one side, a piece of pipe, whatever. stretch first. then do a couple sets of 15. Start light. ua-cam.com/users/shortsmuYMUmsig8k?si=efLIJjHn_HiQclYG
You mean I can fix my f'ed up forearms and start training them again, thank you🙏
Thank you I been looking for workouts that will grow my forearms !! 🎉
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. 👍🏽
Try his program - its in the SWOLE app also - and in 6 months report back to us by updating your comment under this video.
Excellent video. I will start doing that as part of my routine training. Thank you.
Only Ryan can make a forearm video over 12 minutes long
I'm and electrician, guitarist and I ride motocross. Couple that with a sick amount of jerking and now my right forearm looks insane compared to my left. I'm glad this vid is out there so hopefully I can balance that out a little bit.
Heather Brooke? The man's hilarious!
Awesome tips. You're the best at what you do!
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
You need to get out more
This helped me solve so much with my forearms thank you.
8:25 i thought that was a T-Rex poster on the back wall😂
Great video man - thoroughly enjoyed it!
Jedd "Napalm" Johnson is who introduced me to grip training
I have cubital tunnel syndrome that I am in PT for. I had my physical therapist watch this and asked if I should add this in on a rest day with light weights, she said yes but stop if I feel any nerve triggers (that funky not fun tingle feeling). I did it today and I could feel an improvement in my wrist and elbows range of motion. Great stuff! As a bonus I now have a lighter mid week workout to add to the 30 minute workout series.
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. 😅
do you recommend those eagle claws grips for doing finger pullups if you don't rock climb? I want strong hands and big forearms.
Videos just keep getting better!!!
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.
Thumb under the bar rather than over makes it harder and the pump and squeeze is so much more intense 👍
Is his head shrinking?
Think he's getting wider and it gives that impression 😂
Gear
He is converting into one of those bettlejuice guys
@RyanHumiston - at 8:47 you talk about the critical nature of including finger extension into your forearm workout but it looks like they didn't make the cut for the workout summarized at 12:39. Was this omission an error? Please! I have to know!!!
That 3:09 edit 😐😂
This is awesome! the thing you did with the cable stack is genius. I thought I was the only one who felt awkward doing wrist curls.
I thought the answer would simply be chronic masturbation.
Great video with a good sense of humor to boot!....lol
I’ve been watching arm wrestlers and it turns out they watch rock climbers 🤷🏼
Share the rock climbing exercises!
lol. And what do rock climbers watch?
Fappers.
@@segundacuenta726dirty dirty porn
05:45 I use a weighted bag (bookbag). I put my hand on my shoulder and let the bag rest on my back. I can then hold the bag by the loop and open my hand or close and curl up my wrist. Figured this out as a kid walking miles up hill both ways to get home from school with a bag full of books. Started noticing my forearms were getting huge, like even today as a older guy I still do this.
Can i get the inch in my donger instead
I tried, make sure you have medical insurance, end results are not cheap
My man is back with another banger. Godspeed.
I'll stick to my 3 am 2hr routine to failure on just my right arm
GET OFF THE INTERNET..NOW..!!!!!! 😂😅😂 Where is InterPol..?!?!?!
Have you considered using a sledgehammer for supination, pronation, radial deviation, and ulnar deviation?
If you find the balance point of the hammer there is no load, to progress you just slowly move your hand back along the handle. Feels waaay better than trying to use a dumbell.
You can literally see the juice
Wow you are so smart and you have.. 3 likes. It's not funny ans everyone knows already.
Awesome, you have given me so much food for thought. I will definitely try these out. Thank you
Want huge forearms? Take copious amounts of ROIDS
😂😂😂😂 yep!
Quit your bitching
Or beat it 6 times a day lmao
Why do you guys always fall back on that? Its shows how little you know, and he’s already made videos about what he uses. You just look pathetic with these comments and you show just how insecure you really are.
Spectacular video I’m impressed!!
First viewer
@@LucyyBurgess thats me capper
I use cable and rubber bands for forearm curls its works well
no views in 7 sec
300 in three minutes
Bro fell off.
I start my routine with wrist curls on wire or band( 2 sets to failure). THen I used an Arm Wrestling Pronation Exercise Handle loaded with wire or band for pronation, supination, radial, and ulnar. Between each set I farmer carry for 30 seconds. I then do a wrist roller or reverse curl to failure. I like the Arm Wrestling Pronation Handle because I get a bonus torque effect and makes the shifts cleaner than a rope. Lastly I use handmaster plus which resist grip and finger expansion. I train my forearms because I am photographer and utilize heavy grip(stands/equipment).
A sideways forearm curl was easy to setup in a power rack using two pulleys and resting the forearm against the vertical bar with a yoga block to make it a bit softer.
Always giving Pure Valur! Thank you 🙏
Man, you’re preaching to me. I also have golfers and tennis elbow so I start doing a forearm workout 2x a week. This video is just what I need. I already have the app.. (Highly recommend people get it)
I really enjoy the knowledgeable information with the great sense of humor. I don't feel like I'm being talked down to but instead I'm being reasoned with.
⁉️ (@11:07) I'm not the expert here, but from my seat, when you demonstrate a hammer curl on this video you'll notice you favor extending your thumbs perpendicular to your hand, which may possibly be partial reason of limited activation to your brachioradialis (hence minimal growth) ...
❓Maybe try wrapping the thumb around the fingers like when you demonstrate a drag curl & simultaneously squeezing the life out that dumbell handle - just a guess.
Still, thank you Mr. H. truly I really do appreciate these studied tutorials! You make it worth tuning into.
First time on your channel! It's a brilliant video!!! Thank you very much!!! Subscribed!!!
Whats the name of the yellow firearm trainer at the 7:50 mark? Who’s the manufacture ?
I like that you included a lot of dumb bell options. I am not going to a gym and I have no room for equipment at my house. I do own dumb bells though.
Brilliant video. The best by far. Thank you
thats a great haircut man, welcome to the club👊🏼
Why are they called “dumb” bells, what is it that makes them dumb?
1st time on your website and I really enjoyed your presentation, thank you
You can do the two handles movement 5:30 by setting up the cable from the very bottom instead. Do the same exact movement by curling your wrists inward, but now you can overload them more since you're in a comfortable position. Try it!!
Thank you for giving me this incredible advice that i will save to a playlist and assuredly come back to for future use....or I'll forget all about it and continue the cycle of watching these kinds of videos but getting overwhelmed by all the shit we gotta do to optimize our bodies 😂
Thanks Ryan for more gold ! Understand the anatomy of the forearm way better 💪🖖