Bodybuilding Simplified: Forearms
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- Опубліковано 4 жов 2024
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Another episode of Bodybuilding Simplified is here! Today we will talk about how to get big forearms!
I will tell you exactly which exercises you should do, for the best results. There are 3 different ways that you can do to build your forearms. The first one is doing wrist curls, either with a dumbbell, barbell, or cables. You can also use a wrist roller. But the only wrist curl variation that i dont recommend is the behind the back wrist curl. We will also go over why you dont need to do wrist extensions. The second way of building forearms, is by doing rice bucket training, its really amazing for getting huge forearms! And lastly, we will talk about grippers! And of course, we will also cover the proper technique, and all the things you have to pay attention to/stay away from. We will also go over the number of workouts per week, number of sets per week, and all the rep ranges like 5-8, 8-12, 12-15, 20-25/30.
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Yay! Just finished the vid, good one!
@@Sinnamon6How do you watch an eight minute video in 3 minutes
@@Sinnamon6 literally not possible for you to finish an 8 minute video a minute after it was uploaded
@@DxipNinja actually I can, with the power of: SARCASM!
Thankyou
Winny don't worry about your accent. I feel like you're trying to hide it lately, but it just makes you unique and makes your voice really distinctive which is good for your brand like your avatar and graphics style. Don't hide your accent Winny i love it and i think most people do too.
I agree
Agreed
agreed!
I love his accent
Which country he is from
I always wondered why my left brachioradialis was bigger than my right side but I realized it was compensating for my left bicep for quite a while
@@OHPancrat Same bro...
@senbei I remember seeing a short, where the guy showed how getting an ankle injury and thus losing a bit of flexibility there made some changes to his body. That 1 injury caused things like making one foot shoot further, a hip tilt, torso lit, sternum rotation, shoulder and so on. Just to make the whole body balanced. The body is an amazing machine, it would do everything in it's power to stay upright and as efficient at it as it can be.
@@straight_man
Yes. I have left shoulder and ankle injuries. My right side shoulder, tricep, quad and calf are a bit lagging. Not by much but you can tell if you look closely.
These muscle are bigger on the left as they have to harder to make up for the injuries.
We'll suffer from the same problem here, I got some mad imbalance in my arms, I'm trying some unilateral exercises but it's too soon to say if is working or not. And the extra time on the workouts is just frustrating
@lucasroberto4824 try the weak side first, and match the reps with the stronger side. That helped me fix my bicep imbalance up to a degree. They used to be nearly an inch apart now that has shrunk down to ¼ inch.
You have gotten me very big, and this new series is very helpful, thanks Winny!
Winny you truly have no idea how HELPFUL you are to us gym goers who lack the knowledge we NEED. Love ❤
As for me, I only use one exercise to explode the forearm muscle, " hanging on to the bar " ... You can start with 4 sets x 30s And when you are able to hold for 60s ... Level 2 " bar hang Using a towel or something thick" ... Then finally hold on with one hand It was recommended to me by a friend of mine who does gymnastics
That sounds like a very solid plan. I’ll try it out.
Hanging on the bar increase grip strenght, not so much gains un your forearms, only a little, but i try it this routine
@@andysuarez8943 So you want to convince me that a person who can hold on to a towel hanging from a bar with one hand and carry approximately 85 kg and do push-up on his fingers, that his hand will look very normal, but he has " grip strength" ? ... You are doing exercises incorrectly or you are not improving every time and you are repeating the same rep ... If you are doubting the method, I challenge you to hold on to a bar for a minute without falling
@@heldtkochlyse6521 He's saying it increases strength, but not hypertrophy. If you've seen rock climbers you'd have to agree, but that's alright, because you can still add wrist curls for hypertrophy and get the best of both worlds.
@@InsulinRunner my forearm muscles seem huge to me, and sometimes after exercises, they appear to be the same size as my biceps. I swear to you that I never used weights.. I only use "bar hang" with different variation and difficulty and sometimes fingers push up
I use rice to train forearms and it burns like hell, i do for BOTH forearms:
Grab rice 40 reps
extend in rice 40
grip and twist 30
rice squeeze 30
fist circles 30 secs
And this x3
Also the deeper to put your hands in the rice the harder the excercise will be, you can also just mess around trying things like grabbing something flat and slim that increases resistance.
Does your wrist get better or stronger? I got my wrist injured few years ago and when I hold something and twist, it always hurt like Twist bicep curl.
@@OTKRDDoing Wrist exercises with rice is very good for promoting joint health. Would recommend.
@@OTKRD I didn't notice anything on my wrist, maybe the fist circles work. I think there are better exercises for that
u do it twice a week?
@@AssasynZPiekla i do this alternating days, yes no yes... But i started with 2 times a week yeah
Dead hangs are actually really great for building strength in your forearms. It also has the benefit of stretching out your lats and decompressing your spine which can relieve some back discomfort for some. You won’t increase the size of your forearms with dead hangs, that’s very true. But I think it should be implemented in accessory with wrist curls to effectively add weight over a shorter time frame. Thanks for the video!
Yeah I’ve been doing these at the end of the workouts for a few sets of as close to a minute as possible. Feels good cause the strength seems to come pretty quick
I love this channel so much I actually started working out
Lol me too 😂 I'm on week 22
i tried the rice bucket training and bro, it actualy works. its been like 1 week and my forearms are big and strong and also veiny i would recoment it with my 2 years of training keep it up winny🔥
Big and veiny is all I needed to hear I gotta try this
@4:52 Hey, that's me 😁
Mom I'm on TV!
Been waiting all week for this
I wanna say thank you Vinny for helping me so much with trying to become more fit
I really appreciate what you do, Winny. I was honestly intimated to start working out but you made it seem so structured yet accessible. It’s perfect for beginners like me. I know your channel is gonna grow exponentially. Thanks again
the best trainer i ever seen❤❤❤
winny uploaded best saturday everrrr
This guy always comes in clutch
I just do behind back wrist curl has better peak contraction than seated variant and will build fast if you hold at the top.
I dont need straps on back day anymore because nothing comes close to that tension.
dawg your videos are so simple i love it
I started the rice bucket training thanks to your videos and every day I think about eating the rice 🍚 ❤
How long is your routine?
As always the type of video I just needed. Forearm exercises do not add to fatigue, but they definitely add to mental fatigue when done at the end of the workout, but you are right, there no excuse to just not to do them since they are low effort. Thank you.
Could you please do a video on what muscles recover faster than others and can be trained more often than others 🙏
Please after this series can you make something like push pull legs simplified like telling exercises and reps etc. just like in these videos
Trainer winny I’m 18 just tryna get stronger you are the only one who has actually taught me how I can build more muscle. You are on another level with these vids thank you from the bottom of my heart bro❤️
Thanks for the videos Winny! Got some additional exercises in the mix now that I was neglecting because of you
I have been using the workout routines from your website and I have to say I have made tremendous progress. Please don’t stop making the videos man 👊🏽
Broooo I have always done wrist roller straight outwards and not that way. I'm changing that starting today sheeeeeesh. Thank you.
I would love to see updated dumbbell only training plans video !!!
Plss a video on wrist strength
We love you winny!!! Thanks for the great content!
Brother, been doing the Rice Bucket training every second day, fuckign amazing, the linked 5 min follow-along is great too.. you the fucking MVP, been following you since sub 10k subs, you deserve all you get !
I’ve been waiting for this one! Thank you for sharing your knowledge and humor with us! Thanks to your advice, I’ve made appreciable gains over the course of just five months! Best fitness channel on UA-cam fr! 💪🏽💪🏽💪🏽
Well, I'm just a weightlifter looking for forearm hypertrophy work, and I know who I should head to :)
Rice bucket is goated, I’ve been doing it for years and my forearms have gotten huge, it’s also very cheap, would highly recommend
I was waiting for this video. Thank you
thank you trainer winny
I was literally WAITING for this video!
I did infact not see the tier list. I'll watch it sometime I'm more interested in the rice bucket
The tips and explanations on workout from you has got me some great gains too, really great work you're doing here, thanks
i was thinking about it , i love you man 🫶🏻🖤😃👊🏻
Thanks coach! You're the best!
love your videos just found out about and been binge watching, keep it up with this great channel big hugs from Brazil
My favorite series
since i use straps for my back, i feel like my forearms are small because of it even when i train them and even grip strength, thank you so much for this
BEST TRAINER ,I HAVE USING YOUR WORKOUT
Never heard of the rice bucket one. Very cool! Thank youuuu
As an gripsports athlete that closes the Captains of Crush #3.5 and armwrestling enthusiast...
I'd suggest starting of with grippers first and then going over to wrist curls or exercises of that nature.
The real best way to train forearms is to 🤜🥩
Nah 💀
Then why mine are small
@@ARandomShitposterBecause you beat it while you watch skibidi toilet
Make 2 muscle bigger at the same time lmao
Nu uh
This video came in clutch🔥 I was so concern about my forearms lately and tried to add more forearms exercises in my sessions, this muscle doesn't get that much attention I think
great video Winny, love your stuff
Thank you Winny! Can you make one for calves?! 🙏 love the content man
love you win, thanks for the simple secret to gains.
I had a motorcycle accident 2 years ago. I needed surgery on my left forearm. Today my right forearm is VISIBLY larger than my left.
As a BEGINNER LIFTER - I watched your beginners video, awesome, best video I've seen on the subject - should I do specific exercises for forearm growth? Or do the basic exercises capture the forearm well enough?
Hey winny, could you make simplified body weight full body workouts in the future?
i love u winny, i base my training plan around ur videos
From my experience, doing dead hangs is the way to get a gorilla grip. I do them at the end of a workout because they are quite tiring however.
grip strength =/= forearm hypertrophy
Could you please explain or make a guide about stretching and/or warming up before workout
can you make a video for calves
this is just what i needed, thanks winny
I just do
2 sets of dead hang
4 sets of wrist curl
Heavy Hammer curl X2
Reverse curl(light weight) X2
woah a new channel with a cool voice talking about my next gym objective
Going climbing or bouldering is also really effective
Yeah buddy! Another W video, King 👑
I was waiting for this
I love how cute the character looks while performing the wrist curl
Man, you need to make a video talking about calves
I was just looking for your forearms video a couple of days ago and boom🤩
I got this one covered Winny
Thank you so much
That video was needed
Thanks for the video
Your channel is soo amazing
I do 6 workouts per week with 4 sets each day
Set 1- 6kg dumbbell, 20 reps
Set 2- 6kg dumbbell, 15 reps
Set 3- 6kg dumbbell, 15 reps
Set 4- 4kg dumbbell, 15 reps
Is it ok?
I was waiting for this video 🙌
bro your content is so awesome plz NEVER QUIT >:)
thank you winny
Great video!
Thanks Winny
For me armwrestling workouts worked well on me . with karatebelts
Thanks
Very full guide, I would have added pronation and supination of the forearm, and radial and ulnar cubitation but it is not bad, and in fact yes, the brachioradialis is the largest muscle of the forearm but even so in the flexors there is a greater amount of mass, so in the extensors You do not gain as much volume as in the flexors, and finally good forearm guidance, and with the grippers you gain a certain volume but it is more the grip strength that you gain, even so to finish a direct forearm training it is very good, blessings winny
Whevener I try to train my forearms, I try holding weights without my fist and it burnssss. Deadhangs are great in my opinion because it also relaxes your spine and low back.
Just lifting weights normally has made my forearms get bigger, it’s slower but still worth mentioning
Please make video about strength imbalance and muscle imbalance
Nice!
When should you do this on ppl split ?
Trainer winny can you make a video on full body workout with resistance band
Always the last video, tyvm winny trainer
just spam wrist curls (barbell/dumbell) and EZ bar reverse curls 🎉
Hey winny, could you please rate “Gyro Balls”? I heard they are good but i trust you more than ads.
Calves next week Winny?
Yes, sir!
@@trainerwinny Are you from Sweden, by the way?
In Winny we trust❤️
My genetic advantages have set up camp in my forearms apparently. Lol. I do behind the back wrist curls, and my forearms get huge from them. And i barely train extensions at all and the tops of my forearms just grow grow grow grow
As a drummer, I've just always had forearms. My veins are always popped out and I get complimented (and sometimes stalked) for it 😂
pls do calves next winny
I did this last month ago, maybe 1 month and 20 days ago, i gain 0.5 inches size of my forearm,
My forearm size was 10.2 inches (right) and 10 inches(left),
Now my Forearm is 10.7 inches (right) and 10.5 inches (left).
I recommend you this workout from trainer winny about Weight, Reps, and sets
23 kg Barbell Wrist curl, 30 reps per 6 sets
5kg Handgripper 50-100 reps per 4-5 sets
30 minutes of Bucket training Per 1 Set
That's It
I would love to see some explanation about PUSS PULL only workout for like 4 days. It's hard for me to compress PPL into PP into 4 days and I think lots of people struggle with that as well
What about Cable Wrist Curls? Need to know if I should remove them from my workouts.
I did this last month ago maybe 1 month and 20 days ago, My forearm size was 10.2 inches (right) and 10 inches (left), So now I gain 0.5 inches, 10.7 inches on right and 10.5 inches on left,
I did this like trainer winny about this video but I use
23kg of barbell wrist curl 30 reps per 6 sets
5 kg of Handgripper for 50-100 reps per 4-5 sets
And
30 minutes of rice bucket training per 1 set
That's It
I know for a fact I will look different after this year all because of you, yet I want to make a request. I want to have Greek God physique, and I want to see a video about the neck. If you can, please do make one because I am pretty sure a lot want that type of body, and you are the perfect trainer that can help us. Please do make a video on the neck or just about Greek God physique.