Build Your Forearms FASTER: The Most Detailed Guide on the Web
Вставка
- Опубліковано 9 лип 2024
- Alpha Progression App: alphaprogression.com/HouseofH...
Z-anatomy - lluisv.itch.io/z-anatomy (program used for anatomy)
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
References:
Palmaris Longus research:
- www.ncbi.nlm.nih.gov/books/NB... (absent in up to 26% of people)
- www.ncbi.nlm.nih.gov/pmc/arti... (tests for palmaris longus)
- • Are You Missing a Fore... (video showing tendon in one arm but not the other)
Holzbaur - pubmed.ncbi.nlm.nih.gov/17241... (sizes of the forearm muscles)
Gonzalez - pubmed.ncbi.nlm.nih.gov/9239550/ (forearm muscle leverages)
Ackland et al. - pubmed.ncbi.nlm.nih.gov/30411...
Maeo hamstrings leg curl study - pubmed.ncbi.nlm.nih.gov/33009...
Kassiano partial long length study - pubmed.ncbi.nlm.nih.gov/37015...
HoH article on stretch gains - houseofhypertrophy.com/stretc...
Maeo triceps overhead extesions vs pushdowns - pubmed.ncbi.nlm.nih.gov/35819...
Latest superset research: sportrxiv.org/index.php/serve...
Oranchuk isometric short length vs long length - pubmed.ncbi.nlm.nih.gov/30580...
Isometric vs normal training 2 studies
- pubmed.ncbi.nlm.nih.gov/13462...
- www.ncbi.nlm.nih.gov/pmc/arti...
Brachoradialis/Biceps EMG data
- www.jstage.jst.go.jp/article/...
- pubmed.ncbi.nlm.nih.gov/19084...
- pubmed.ncbi.nlm.nih.gov/29409...
- www.ncbi.nlm.nih.gov/pmc/arti...
- onlinelibrary.wiley.com/doi/a...
- academic.oup.com/ptj/article/...
- pubmed.ncbi.nlm.nih.gov/7270660/
- www.mdpi.com/2075-4663/11/3/64
- rc.library.uta.edu/uta-ir/han...
Nunes calf EMG data related to hypertrophy - pubmed.ncbi.nlm.nih.gov/32735...
Plotkin squats vs hip thrust EMG and muscle growth - pubmed.ncbi.nlm.nih.gov/37461...
Erksine supinated training resulted in superb brachioradialis hypertrophy - pubmed.ncbi.nlm.nih.gov/24610...
Murray elbow flexor leverages - pubmed.ncbi.nlm.nih.gov/7775488/
Beats:
1) Home - Resonance open.spotify.com/artist/2exeb...
2) Home - Hold
3) L'Indécis - Soulful chll.to/64a098ba + open.spotify.com/artist/5p1ic...
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7) Home - New Machines
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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.
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 UA-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!
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
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 💪
I'm an armwrestler. I like this video, especially that pronation is included. We love pronation lifts.
🙏🙏🙏
Lol
This channel never ceases to amaze me with how good it is.
Thank you my friend, that means a lot!
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!
Crazy production and information value for free. Holy moly what a time to be alive!
Haha, I truly appreciate those kind words! Thank you!
Golden content.
So much value in every second that passes. Great job as always. ❤
Thank you so much my friend !
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
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!
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!
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 🙏
Oh man I've been waiting for this one and you delivered!!!
Thank you my friend! I wish you lots of gains 💪
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!
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 💪
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 🙏
Been waiting for this one, thanks 🙏
I hope this wait was worth it haha!
So cool! Didn’t think about the finger flexion curls.
Digging your work!
Thank you my friend, as always!
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.
Keep up the great work, you deserve all the success. This is the only fitness page I take seriously now
Crazy good information provided, thank you
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.
Amazing video keep up the good work!
Thank you so much! :)
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 video is amazing, I really appreciate your content. 💪🏿💪🏿💪🏿💪🏿💪🏿
Thank you! I appreciate you checking it out :)
Yet another great video.Congrats
Thank you so much!
The goat of gym youtube!
I truly appreciate that, thank you!
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!
Very detailed and valuable information. Kudos👏
Thank you so much! 🙏
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!
great as always, thanks for giving us this content free. thanks a lot mate
Thank YOU for checking it out!
This was another great video to watch. I got a lot of useful info from this.
Thank you dude, as always haha!
Yo bro just so you know i love you for ur content and i love the content. Thx for all the concise and exquisite info just so u lnow every vid that is birthed from this channel slaps dont ever stop making good cpntent keep it up❤❤❤❤
Thank you so much for the kind words, you are appreciated!
Yessss! Finally a forearm video. No one wants to talk about em
Hope this helps my friend 🙏
THIS CHANNEL SHOULD HAVE MILLIONS OF FOLLOWERS BRUH
Haha, I appreciate that! Thank you :)
Was waiting for a forearms vid to drop, and we finally got it!! woooooo
Hope this is useful in some way 🙏
I'm always recommending this page to everyone I know that are in their fitness journey.
I appreciate that so much, thank you!
Was a really good video 👍
Hope you get to 1 million subs in the next year. Well deserved if it happens.
Thank you my friend, I appreciate your support!
FINALLY IT'S ARRIVED!!!!!
I hope the wait was worth it! Let me know if there's any further questions you might have!
Just what I was looking for. Not a lot of forearm exercise videos, especially with this depth!
This is great to hear! Thank you 🙏
Amazing video. Thank you! 🙏
Thank you for checking it out!
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.
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 💪
Superb. Thank you so very much for this!
Thank YOU for checking it out!
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.
the best video on youtube about forearms
Thank you so much!
Unbelievably great content
Thank you so much 🙏
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 😊
This is the video I searching for
I subbed just on this video alone,I can’t wait for more science on forearms
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
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!
Alright, I'm sold, you got my subscription
Welcome to the House of Hypertrophy!
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)
Banger content ❤
Thank you so much 🙏
Great work !!
🙏🙏🙏
A fantastic video.. thank you
Thank you for checking it out! 💪
Awesome, thanks brother!
Thank you for checking it out!
Great 👍🏻 I always learn new things with these videos. 😅
Awesome! Thank you!
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: ua-cam.com/video/5fPsnaCMnw8/v-deo.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.
Top tier channel and Alpha Progression is gold too
I truly appreciate that, thank you my friend!
@@HouseofHypertrophy I should be thanking you. Finally a good vide on forearms, especially wrist curls.
I've added 100s of lbs to most of my compound lifts in the 10 months since I hopped on alpha progression.
I should've listened SOONER OMG.
I now have the confidence to just try any lift because I know Alpha Progression has me covered.
This is my all time fav science-based training channcel ❤
Thank you my friend, that is awesome to hear!
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.
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 :)
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
Nothing built my forearms like heavy pronation-supination training.
This is Some Top notch content right now
I appreciate that, thank you!
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?
@@GluttonforPunishment 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.
you the best bro. GOAT
Thank you my friend 💪
What about a press. Both the extensors and flexors are working isometrically?
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!
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 😊
Finally discussing these forearms muscles🔥😁💪🏼
💪
I wish most fitness content on UA-cam was at least close to this quality. Wow.
Now we need the video covering palm muscles :)
Hey, can you make a video about all the compound exercises to target every muscle and every functional movement? That would be a good video to appeal to both bodybuilders and athletes.
Nah man, this is GOLD!!
🙏🙏🙏
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
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!
With this type of info I can be an anatomy specialist.
Wish the video also touched on the use of a roller. Its what I use the most for forearms
Finally the video i was waiting for since you began doing ultimate guide to x videos! Quality video as always but i am curious about what you think about wrist rollers. They require both flexion and extension to roll the weight up and down, so can we say it can be used for an overall forearm training?
Yep! they certainly can help grow the forearms! But some of the exercises mentioned in this video probably have better characteristics (such as reaching longer lengths)
Thank you
Hey man what do you think about wrist roller exercise i do it as my forearm exercise and it does feel like it gives decent stimulus
This was a huge omission, as this is an old school total forearm exercise which many people swear by.
Love your videos and this might be the most in depth one so far. However i was hoping you'd mention whether or not keeping your arm straight or bent had an impact on wrist curls. Also i personally think that one of the best exercises for brachioradialis is pronated preacher curl as it places the muscles involved in a more stretched postion and is sufficiently loaded in that positon.
Thank you so much! Ultimately, since we're just trying to flex at the wrist with wrist curls, so what is going on elsewhere isn't the main thing. I generally think keeping it straight (relaxed, not forcefully trying to keep it straight) is preferred to minimize any potential involvement of unwanted muscles :)
Yeeees Sir!!! 🎉🎉
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.
are wrist curls with cables fine? i find that it doesnt hurt my wrists whilst doing them. but how are they compared to regular wrist curls with dumbbells when it comes to hypertrophy?
Yep! cables can certainly be used. Any wrist curl will grow your forearms, but as mentioned in the video, it's possible if we can achieve longer muscle lengths, then it could be better. Thus, reaching an extended wrist position during the cable wrist curl (which helps to get to a longer length) might be a good idea. However, if you can't do this for any reason, don't stress about it too much, just perform it however you can :)
For some reason I've been told to do resisted pronation/supination exercises to help with a tennis elbow problem - doesn't seem to be working.
I’m about to start chemo for bone cancer in my arm with surgery to remove my ulnar and replace it with some bone from my leg. Cant wait to rehab and come back stronger
I wish you the best of luck! I know you'll come back stronger 💪
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!
My anecdotal experience regarding supinated/pronated Db curls: When I can't complete another rep with pronated grip I can still continue immidiately with supinated grip, and the same is also true with neutral(hammer) vs pronated but to a lesser extent. So to me it makes sense to train pronated anyhow bc obvs weak(er) muscles on the extension side of the arms.