A Simple Guide to Blow Up Your Forearms & Grip Strength
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- Опубліковано 27 чер 2024
- To grow bigger forearms, the best workouts will use exercises that train all the functions of the forearms including grip based exercises.
Train with me on my app - www.ganbarumethod.com
00:00 - Timestamps because Uncle Eugene cares
00:46 - Functional Anatomy of the Forearm muscles
02:48 - Are Lifting Straps Cheating?
03:54 - Planning Your Forearm Workouts (Sample Workouts)
07:46 - Full Training Week
This comprehensive guide unveils the secrets to developing robust forearms and a formidable grip. We begin by dissecting the functional anatomy of the forearms, highlighting the eight primary actions performed by these muscles. Understanding these movements is crucial for optimizing your training routine and preventing injury.
Next, we delve into the three key principles of effective forearm and grip training: targeting all muscle groups through their full range of motion, emphasizing strength and endurance, and prioritizing joint health and mobility. By incorporating these principles into your workouts, you'll not only build size and strength but also enhance resilience and reduce the risk of injury.
I'll explore a wide array of exercises tailored to each specific forearm action, including flexion, pronation, supination, wrist deviation, and extension/flexion. From classic movements like hammer curls to innovative techniques using cables and dowel rods, you'll discover a variety of options to challenge your forearms and maximize growth potential.
Additionally, I address the age-old debate surrounding lifting straps, emphasizing their importance for optimizing training intensity and managing fatigue. While grip strength is essential, lifting straps provide invaluable support during compound lifts, ensuring that your forearms receive adequate stimulation without compromising performance.
To help you structure your training plan, there's four main categories: size, strength, endurance, and general preparedness. Whether you're aiming to pack on muscle mass or enhance grip endurance, I provide practical recommendations and sample workout routines to guide your journey.
Finally, I offer valuable insights into managing elbow and wrist pain, emphasizing the importance of proper form, training volume, and recovery strategies. By following the recommendations outlined in this guide, you'll unlock the full potential of your forearms and grip strength while minimizing the risk of overuse injuries. - Спорт
As a physiotherapist student I would just like to express how much i enjoyed this video. From the breakdown of the functional anatomy to your suggested sample workout. This video is gold! Best spent minutes on youtube in long time. Salute!
Glad you enjoyed it!
Just when I needed help with my forearms Uncle Eugene comes in to save the day. Absolutely top tier and will be checking out the forearms section of the app!
Enjoy!
3 months to get over a forearm injury/tennis elbow, I definitely need to watch this one.
I went a bit too heavy on a new kettlebell exercise, Won't make that mistake a again!
You sir, are gold! Thank you
Appreciate your video I will follow and try sure thanx 😊
Eugene, fantastic video. Not only is quality, but the content as well. Well done on packing that much info into 9mins. Thankyou. 🤙🏼
Much appreciated!
I have an old GSW injury to the forearm, and many of these are extremely difficult for me to do. However, by gritting through it, I've still seen good results, even at the baby weight I do.
such an underrated area of training, especially for martial artists like myself. i try to do some of each of these everyday because they are very easy to train anywhere and grip recovers ultra quick! thank you for this amazing video ill be see ti check out some of these movements
Yes! Thank you! 🙏
Those weighted rods are a super cool way to train the forearms i never would have thought of that
Thanks Eugene. Crazy helpful my man
Happy to help!
Wrist Roller is humbling to say the least
i think it is worth mentioning- forearm training on the start of leg days - using straps!
thanks
Man this might be the most informative video out the in the universe
Thank you! 🙏
This is just what I needed as forearms are a weak point of mine. Thanks!
Happy to help!
@@coacheugeneteobut you are not really helping. Most of the time weak forearms are a symptom of overall lack of muscle development. Specializing in forearms for most beginners and novices is a waste of time. They should be focused on compound exercises. Isolation is great later on, but forearms land on the bottom of the list. They grow just fine with regular arm work..
Getting straps was one of those good things I did. Made me focus on the muscles I actually came to the gym to work on. Made it possible to push them quite farther.
For the forearms. Cant really find that sweet spot for the rotation movement with cables. Putting the machine below makes the movement short and stiff. On the top - better, but the cable/rope eats into the arm, making the movement painful, but not productive.
Thanks for this vid. Definitely stuff to try out.
I suggest watching TylerPath he has a video on "The only 3 Forearm exercises you need to grow your forearms faster"
He shows a method on how to use cables while holding your arm in place at the 5:15 mark into the video
I had the same problem trying to really activate forearms, I tried his method and got the best forearm workout/pump I've ever felt, it was comfortable enough to really push it a few sets until almost failure
I had the cable set at shoulder height and I pulled my wrist as close to my shoulder as I could and held it in place with my other hand, as soon as I started curling inwards I knew it was the sweet spot 💪🏼
Hope that helps let me know
@@apex9177 thanks. WIll give it a try
@@TheDeadStyxHow did you go did you find the sweet spot?
@@apex9177 in the process. Was good with the vertical movement to the point where everything hurts and the muscle cant take more. But the swirl needs work.
rice training mentioned!!!
I'm absolutely loving this new functional movements content.
I had extremely severe elbow pain for years when training, then once i started training my forearms through all of their functions, my pain went away. I also got stronger on all exercises that involve the arms in any way. Dont neglect the forearms. I learned the hard way.
Yes!
I was thinking about wachting some UA-cam to do something about my tiny arms yesterday now this video dropoed I know its 🔥 and it's all I need
Good luck 🫡
My forearms already take a pounding. They're mad at me.
You go through a lot of tissues? Repetitive movement ?
@@vincentlee7359I hope he doesn’t get an RSI from all that work
Another one please
Best coach best channel I'm a fun before you open your personal gym
Thank you! 🙏
2:06 The old kung fu films with the student (Gordon Liu) being put through hell are always winners in getting the point across.
7:25
@@Shad0wsSA Good spot, that's Jackie Chan, and I think the film is Drunken Master.
@@paulblake1164 the 🐐
I've done couple minutes of rice bucket for few weeks before the main workouts and started including some of these forearm moves (twice a week), namely the four mentioned in the beginning. Like 20x3 rep sets with a fairly light resistance band and sometimes weights instead. The pronator one blew out my right elbow. It felt jammed up during a chest workout and I just rotated the arm without any weights and it started making grinding sounds and hurting. Now I can't wash the dishes anymore and have trouble extending the arm. I started doing this stuff with the goal of having an even lower chance of injury... Worked out great, hahaha. I'm guessing all the extra stuff has created muscle imbalance where the triceps have fallen behind the forearms and biceps. Never had any trouble with my elbows before.
The quality of the videos is what makes me stay its just satisfying to watch🙄🙄
Also for the straps. 10 years is really good. Its been 4 years, and I ripped 3 pairs of leather straps already (but my back day has them used on every exercise)
Your last forearm installment helped me a ton. I’m sure this one will do the same
Hope it helps!!
Are there any structured forearm training plans on Ganbaru?
Hi Eugene!
I have been training calisthenics for almost a year, but I'm dealing with some tendonitis in my right wrist. Do you suggest any of these exercises while working through an injury, or would it be wiser to wait until recovered?
Very informative. Have you ever seen the specialized training that arm wrestlers do for hand, wrist, and forearm strength? A lot seems similar.
Yes!
Eugene, is there ever going to be a restock on some bigger hoodies on Ganbaru?!
Hi Teo where can I find a thick wooden stick like the one you have?? Series question sounds wierd😂 but its series! Im trying to find one but I cant find it anywhere!!
Imagine being so fucking jacked that when you flex in a supinated or pronated position, you can see the different parts of the forearm 😭😭
hell yah, forearms r my favorite
Do offer a one-time purchase for perpetual app access?
Hey Eugene! Could you upload a short of the Wrist Roller Extensor set up? Some people say to keep arms straight and others say a slight bend is okay. Another point is whether performing the action at almost chest level, but I noticed you have it low. Thank you.
Sure! In brief - slight bend is completely fine. Some will find it more comfortable that way. Chest vs waist height is no difference. I personally find it more comfortable at roughly chest height as opposed to standing over as I show in some clips. But again, it's personal preference
Uncle eugene this couldnt have come at a better time I had a question about wrist deviation, a year ago I fell onto my hand while running and it healed in no time once I got back into training. However I noticed I was limited for lack of better words in the wrist I fell on, constantly having an aching but not painful feeling throughout the day like something was off and the only time I felt this in training was when I did chinups on a straight bar on the palm facing up side of my forearm where it connects to my wrist which used to be easy for me. Do you have any idea what could be lacking in my wrist strength that can be addressed to fix this? its been driving me crazy youre my only hope lmao
If you have a tennis elbow, tendon rupture, or other similar issues, then there might not be many exercises you can do. So far the only somewhat forearm specific exercise I have found that I'm able to do is Bottoms-up plate press.
howd you know i was specializing in forearms this cycle?!
💪💪💪
Can I ask where you got that coffee cup on your table?
👊
What are your thoughts on flexing while moving with no weights or very light weights? Isn’t that basically Tai Chi or Qi Gong?
Doesn't do much for hypertrophy if that's your goal
My forearms seem to have atrocious recovery - to the point where it inhibits me playing sports or lifting more, which has made me largely avoid putting volume through my forearms, which has lead to my forearms being weak in proportion, but with such poor recovery its hard to train, and im stuck in a loop.
Any suggestions for recovery?
Give yourself a dedicated block where you focus more on forearms to push through and break the cycle
forearm strap link??
so towel pullups are strenght or endurance exercise?
Was looking at the thumbnail and then at my forearms. They are already wider than my upper arm and I wouldn't even know on which days to implent additional exercises
Hope the guide at the end helps!
Need a guide to deal with forearm imbalance 🙏🙏🙏
Train the unilaterally and ALWAYS do the smaller arm first and match reps with the bigger arm.
0:05 what is this exercise called? It looks really cool
How to get thick forearms:
1 ) Be short
i heard forearms heals faster so should i train them on alternate days?
You can basically train them everyday
SAVED MY FOREARMS 🥹🙏
And about opening the hand?
Edging for 3 sets of 10 minutes minute death grip style.for best results
😂
Is this called a specific programme in the app?
I can’t seem to find it 😞
They're set up as individual workouts you can add to an existing program. Head to Workouts, then Arms to find them all!
Thanks Eugene, I was looking for forearms 🤦♂️
Matt stonei
Now for calves :')
Lee Lem colab when?!
👀
The 36 chambers!!!!!!!! 😂😂😂😂💪🏾🔥🔥
😂
Not bad but i expected a bit more heavy stuff like forearm ultra training for Armwrestling.
4:44 💀💀💀
😂
Isn't the motion of supination more biceps than forearm?
No. Biceps play a role, but the supinators are the prime movers.
@@user-he4ef9br7z Okay thanks for clarifying. I wasn't sure which one played the bigger role.
It's both. Mainly forearms!
My forearms take forever to recover and forearm training really affect the next few sessions.
Interesting. Perhaps eat a little more and do a little less volume/intensity per session.
Matt stonie but he's a gym bro
He left out one of the key elements that will be really helpful: Having the short arms of a 5'2 man
First comment #nice
🫡
all physics are amazing but big forearm is just different
Truth
Lots of forearm training until we can do the strongman 25kg bumper plate flip and catch. 😵
Train like an arm wrestler, ez as that
Some ladies really like the forearms..
Yeah straps are a modern implement. Explain to my why they had better forearms/upperbody balance back when they didnt use straps..? I would rather have my entire pulling chain of muscles work in perfect balance. If i cant grip it, i cant rip it
Next video Neck Training.
Bro lower vibrance or red saturation by 3% so you dont look so orange
Or you could just go climbing like once a week
No offence but I don’t even need 8 exercises for my whole body never mind my forearms.
I disagree on the straps, if you're not growing your forearms FIRST your hands will limit what you're capable of. Think of it as a chain forearm -biceps/triceps-shoulders -chest/back etc etc in this order. If you're wearing straps you're missing out on growth potential THUS forving other muscles to help out the struggling part in the chain.
There is absolutely no reason to diminish the potential of other muscle groups by mixing workouts like that. Instead, it is far better to perform the exercise with straps and subsequently utilize dedicated forearms workouts.
If your forearms can keep up with your deadlift, you are deadlifting light as fuck.
You want the ultimate forearm guide just start busting about once every hour. I'm up to about a gallon and my forearms are the size of my head.