ULTIMATE Guide To Bigger Forearms (My 5 Favorite Exercises)
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- Опубликовано: 5 июл 2024
- How to slap some meat on your lower arms.
Timestamperoonos
00:00 Geoff Says Hello
00:25 Very Quick Anatomy Overview
01:20 Beginners Might Not Need Direct Work
01:45 Compounds!
03:20 Exercise 1: Dumbbell Wrist Flexion
04:04 Exercise 2: Barbell Wrist Flexion
05:26 Exercise 3: Hammer Curls
06:15 Exercise 4: Wrist Extensions
07:25 Exercise 5: Reverse Grip Curls
08:18 Volume Recommendations
09:33 Other Movements
10:33 It’s Just Genetics Bro!
11:01 Measurements
12:03 Leanness Matters
12:28 Grab My Book It’s Nice
Barbell Wrist Roller Exercises for Bigger Forearms
• Barbell Wrist Roller E...
Grip & Forearm Training In The Sand
• Grip & Forearm Trainin...
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The next book is finally OUT!!!
Really proud of how it turned out. It has completely NEW information, as I've learned quite a bit about training since the first one. It's focused on improving your hypertrophy-training process and CURB STOMPING plateaus. It includes an almost SEVEN HOUR audiobook, which I decided to record myself rather than outsourcing.
Feedback has been excellent so far. I don't do sponsored videos or have ads on the channel, so I GREATLY appreciate the support. I really is YOU who keeps the channel going!
Can grab a copy below if it sounds like something you'd be interested in!
www.verityfit.com/product-page/resurrecting-your-gains-finding-your-muscle-growth-formula
GVS is a comfort character i love you man
I felt this in my soul
Truly is, guy is the most charismatic dude on fitness YT imo.
That's why he deserve my money lol
@@DreymaComposer
He is also extremely genuine.. just feels like a real person and not some fake RUclipsr persona like the rest of them
I see it... Brofist! 👊🏻
4:10 bro REALLY enjoys this exercise 🤣🤣🤣
The pump looks incredible
Omg 💀
Oh jesus 💀
Pump by association
“My forearms didn’t grow much from back training, I have bad forearm genetics” - Guy who’s never trained forearms directly
Yea especially when they use straps, I've actually had people say that to me lol. Easiest fix ever.
Reverse curls are a staple for me, I do them every arm workout. I often get complimented on the "hump" I now have on my forearms. My advice, lose the ego, lift way lighter than you would on normal curls, and use higher reps rather than heavy low reps.
4:10 the pump there is insane...
The goal is to build forearms big enough to make you look like you deadlift 250kgs while deadlifting only 150kgs 💀
Why not just actually deadlift 250kg?
@@bear.strngthbcuz getting big forearms is easier than deadlifting 250kg for most people 😂
@@str1ker_eureka Get both. Aim higher
4:10 what a thick bar
Just when I’ve been wondering if I should rotate in extra forearm work (and how to do it), you put out this video. There’s a reason your first book (and probably your second, eventually) is the only fitness related book I’ve bought. You’re the best Geoff
Forearm training definitely grows your forearms significantly. I used to have completely stick like forearms and when I started doing direct forearm work, just 2 all out sets per week, my forearms grew visibly.
Yes and leg training grows legs significantly as well
@@pokemonbacon1237 ah yes how could i been so dumb never thought forearm training grows forearms, man you need a noble award
whats ur program?
Really? I thought forearm training would grow my dick, hasn't worked yet.
@@pokemonbacon1237 You can just do chin ups for legs
“Home diggity dogs” 😂😂😂 i love this channel. You have a great sense of humor man.
YES A new Ultimate Guide video! This format are just so good, it truly coves everything! 💪
I'm a beginner (1.5 years) and everything has grown but my forearms barely so I'm still going to implement some of these
I dont know about forearms being male cleavage, but when I see a guy with thick forearms I have the same reaction when I see a V taper and broad shoulders. This guy is strong is what I assume instantly, so yeah.
This is perfect timing, i was looking for some forearm exercises just the other day and now I have a full guide from daddy geoffrey
Perfect Timing. I started to incorporate direct forearm work a few eeks ago, have already seen some improvements. I do reverse under hand curl, hammer curls, and wristr extension/flexion once a wek 4 sets each. Big fore(or five)arms are really asthetic and they are often a good indicator of strength
how many reps do u do
@@1hdjs mostly 3 sets of 10 to 15
As you said, the forearms get hit so much with compounds - all bicep work too. I do think that if people have weaknesses, they should add in some isolation work too - you gave some great exercises. Personally, farmers carries are my favourite forearm builders!
Thanks a lot for this man, been lifting for about 4 months now and even though I've seen some crazy development on my biceps/triceps my forearms have remained tiny. They've started to limit me from lifting as heavy as I normally do on lat pulldowns, rows, etc so I've started giving them some direct work. I'd buy your book if I had the money!
Another golden movement is reverse preacher curl. Keeps the elbows locked, can do a drop set starting with fat grips then false grip, then reg grip. Brutal!
Just tried this out, but I used resistance bands instead, and I gotta say, it's been 6 hours later, and I can still feel it. This is great :)
Full training routine for forearms and grip should include
Category 1: Pulls / carrys. Forearms can get decent but suboptimal stimulus from isometric contraction during heavy pulling and carrying exercises, including pullups, rows, deadlifts, shrugs, farmer walks. If you want to get more forearm stimulus out of these movements you can 1) limit use of wrist straps; 2) use advanced grips (fat grips, pinch grips, rotating grips); and 3) combine multiple pull / carry exercises into supersets or circuits. One superset I love for crearing a great forearm burn is pullups + shrugs! But the main limitation of these movements is that they mostly involve isometric contraction of the forearm muscles. That is never going to be optimal for muscle growth, especially for intermediate/advanced lifters.
Category 2: Elbow flexion. Brachioradialis will get lots of stimulus from curls and pulls using neutral and probated grip. Best exercises: hammer curls, reverse curls, close grip pullups.
Category 3: Wrist flexion/extension. Wrist curls and wrist extension exercises should be used to isolate forearm muscles. Best to perform with arms wresting on bench or table to get good resistance across the full range of motion. Standing wrist curls are a poor exercise because they only have good resistance in the shortened position. These exercises should make up most of your dedicated forearm training.
Category 4: Grip. You should use squeeze exercises to isolate gripping muscles of forearm and hand. Spring based hand grippers are very overrated because they have a resistance curve that heavily emphasizes the shortened position. The best option is some sort of plate loaded grip machine.
Category 5: Wrist pronation/supination. You should include some isolation work for muscles that rotate forearm (including biceps and Brachioradialis but also many smaller muscles like the pronation teres).
Category 6: Wrist ulnar/radial deviation. You should include some isolation work for small muscles that laterally flex wrist.
Thanks for this - is appreciated!
My forearms just seemed to grow from just picking up the barbell, I have 14 inch forearms unflexed no direct work ever. Interestingly enough I always get a forearms pump from suicide grip ohp.
Absolutely outstanding video! Highly appreciate all the great work you do. Truly excellent stuff. 🙏
I do hammer curls and reverse curls with weight plates and a towel.
It has done wonders for grip strength and forearm size.
Thank you for all the advice. 👍🏽🏋🏻💪🏽
I just love your humor and videos, your awesome man!!
I enjoy doing wrist barbell curls with elbows on bench seated. Its my favourite.
I don't currently do direct forearm work, but my preferred method of adding work for them is actually through arm "isolations" - with a focus on resisting wrist bending. My current go-tos are hammer curls and rope extensions and pullovers, with an emphasis on driving with the sides of the hand and keeping the wrist locked in place. If I do it right my wrists get fatigued right along with everything else. I've even failed heavy hammer curls because of the wrists giving in on a few occasions.
I think traditional support grip is well-worked through most exercises but the missing piece is resisting wrist bending, as well as other types of grip that involves the thumbs, which I think "isolations" can actually fill in nicely due to the different movement patterns.
Arm wrestling training is something to look into if you want more complete forearm development. Wrist flexion, radial deviation, probation, supination, plus lots of work for the brachioradialis and brachialis.
1:42 moments like this one remind me of how much I love this channel
This is the funniest video of this channel 😆...
Great info too.
Geoffrey "I don't own a dryer or Iron" Schofield dropping another gem
It's true lol
u are one of the most underrated persons out there. keep the videos flowing
Made me laugh lots whilst still informative. Legend. Keep it up.
I’ve learned that reverse curls isolate forearms a bit more than hammer curls. But hammer curls are best for heavier lifts
I saw significant improvement in my extensors from doing weighted front pull ups with front-facing rock climbing grips. Good way to fit grip work into another compound if you have access.
I like pullups/chinups with fat grips, curls and dumbell rows are good too. And a wrist roller also. Easy and cheap to DIY and gives a great metabolic fatigue.
I included fat grips on my arm day , and added exercises like towel pull ups , towel hammer curls and fat grip suitcase carry .
great exercises recommendations bro, some of those are exercises are now for me
Im glad you pointed out the difference some elbow bend could give to the forearm measurements. I thought my forearms were just small as shit.
just what i needed
Nice. Love Forearm training
4:08
Chinese person: “Ah, so beautiful”
4:10 who needs forearms when you have that Peak
Needed this
I find that doing "Thor's hammer" is great for working pronation and supination. I take a loadable dumbbell and only load one side for this. In full pronation the extensors work as supinators and in full supination the flexors work as pronators. Also both movements have some muscles that are only worked by either supination or pronation. I split my forearm training up in 2 days, one for flexion and extention and one for pronation and supination woth reverse curls on both days.
I have wrecked the connective tissue around my elbows, tennis elbow on the right and on the left the opposite inside tendon. Hammer curls and reverse preachers were some of my favorite exercises and I have not been able to do them this past month. Heck, grab some kettlebells and reverse grip curl those for your forearm muscles to switch things up if you're bored. I wish I had strengthened my forearms more before I had issues from going heavy with rows and stuff.
I had pain in those spots. Indirect grip strengthening within pain tolerance..generally sticking to the discomfort range has made is significantly better. Likely would be pain free if my work didn't aggravate it. Take about 2 years to fully resolve according to the research summary I listened to
@@whwhywhywhywhywhywhy Indirect grip strengthening? Can you elaborate? I'm down to try anything to improve the pain and get back to my normal lifting routine.
My forearms got a lot larger when I just started lifting heavier and heavier deadlifts. My forearms have luckily never been super lagging behind my arms themselves. I think most people out there unless they are already pulling really good numbers don't need much direct forearms training.
One tip: do wrist curls with arms resting on bench, preacher bench, or another platform. This adjusts resistance curve so the movement is not so biased towards the shortened position.
One of the nice things about building forearms too is that most people don't store much fat there (kind of like calves), so if you do build them, they look cut even if you're not.
Using a legit hook grip on deads rdls and shrugs has been really working my forearms can recommend
The same can be said with calves, a lot of people who train legs a lot, always train their quads and hammies but neglect their calves and their legs end up looking weird.
Good video.
I feel like a beast rn my Tuesday forearm workout is literally this
A useful tip is to stretch em out after a workout that makes them stiff.
My forearms noticeably grew after unlocking my wrist mobility
Any one handed calisthenics stuff like one arm pull ups, one arm front or back lever or just one arm hang/ bodyweight wrist curl on the bar will blow them up. Switch up the bar thickness too for slightly different stimuli
I can wrap my little finger and thumb around my wrist - but my forearms have grown a bit since I started going to the gym 3 months ago
I have really small hands and height too (168 cm, 5.7 inches?), but at least my calves, glutes and quads are blessed by the gods lol - good size and decent definition without ever having worked out or done any other training except for walking a lot at work
I'm excited to see where I can push my size and strength to in a year or so, love your content btw!
Same here brother, I am around 4 cm taller and my lower body is absolutely retarded. Quads are massive ,calves as well.
How's it goin
Ok, so for the flexors of the forearms, try hand balancing. Start with frog stands or wall handstands, doesn't matter, if you are gripping the ground and resisting tipping forward they are working hard.
For extensors, i kneel and lean on the backs of my hands (palms facing up) with straight arms and protracted shoulders. I then extend the wrists while making a fist so that i finish on my knuckles then lower back down. You need to take a lot of the weight off your arms but it works great.
Just some more fun ways of doing it that got me better results than weights (probably because i'm better at doing them consistantly)
I got respectably developed forearms just from performing a variety of pulling movements in a bodybuilding style.
With a combination of machine and free weight, with slower controlled eccentrics, 10 rep range where it’s heavy enough that form breakdown happens toward the end of the set.
My forearms are toasted by the end of my workouts.
Honestly I give a lot the credit for my forearms growing to pullups and weighted pullups. If you're advanced and can do pullups for high reps, your forearms are just constantly under tension
Love the 5 arm joke.
Good video GVS
Have chronic issues with elbow tendinitis and find certain movements such as hammer curls or reverse grip curls always lead to pain. I have to be selective when choosing forearm and bicep movements.
as a begginer i did forearm training because i'm having hard time with my deadlift. now i can easily do deadlift without giving up on holding the barbell before failure.
Has it gone back the other way yet?
I think you should reconsider your stance on beginner forearms.
As a beginner myself who has been working out fairy consistently for a little over 6 months now, it's only in the past few workouts I've started to feel anything other than my hand/forearm (grip) on my RDLs (my lats if you're curious). My forearms being the limiting factor was epitomised yesterday, when instead of doing my usual 2 plates for ~8/9 x3/4, I lowered the weight to 90(kg) for sets of 12. My forearms were on fire after 2 sets and even though I tried to complete the 3rd set, I only managed about half of it. It's he next day now and after that "lower body day", my forearms ache more than any other muscle. I think I'm going to swap out my barbell curls for reverse barbell curls and move my RDLs to my upper body day (and probably my reverse curls to my lower tbh). I should have done this sooner.
So yeah, I'd have a think about your beginner advice on this one.
I love your channel btw. I found you just a couple of days ago and have been binging your content. Fantastic stuff.
"If ladies can answer in the comments if forearms are sexy...". I looked, 0 ladies in the comments.
I just got a pair of really nice fat-grips to supplement my forearm training. Do you think fat-grips will add anything to these movements?
Man, your arms are looking so juicy, all due respect of course. Whenever I see one of your videos popping up I debate whether I should add 2 or 3 extra arm days to my routine or not. Damn impressive.
4:19 a little too excited for training eh?😂
I just love forearm training.
When doing exercises, like lateral raises, do you use a bit more "oomph" when doing it, or do you try to have perfect form?
In the past I've had fairly decent forearms. I definitely think they could use a bit of help right now (mostly brachioradialis I think). Isolations, here I come! Hoping to add an inch or so to my ~12" (arm straight) size.
Do you find the need to do a little extra volume on the extension side of things to balance out all the flexion that one would get through all the heavy compounds?
FWIW I do love a good wrist roller. I find that with a pronated grip I tend to hit the pronator more than my extensors, so I usually force myself to do it supinated (where I'm noticeably weaker on extension).
I’m trying to develop my pronation muscles like arm wrestlers got. Using straps on kettlebells. Starting with the hand supinated curling my arm up and pronating my wrist.
4:18 why bro bricked up xD
In my opinion the weighted pull up builds forearms and grip more effectively along with the lats
I've been working out for like year and a half and my 75yo grandpa puts me to shame. And he never saw a gym in his life. Just manual labor his whole life... And holly fck is he strong. When I arm wrestle him he just crushes me. Every part of his arm below elbow is insanely strong. Grip, fingers, wrist... Imo, best way to get big and strong forearms is, as the guy you mentioned said, just lift heavy shit all day everyday.
What about overhand cable curls with a straightbar? I love those for the forearms i feel the best burn in my forearms and you can stretch the forearms on the bottom and top of the movement.
@Geoffrey Verity Schofield why is it that people can get a ginormous chest doing only pushups or anything with just their body weight? Is myostatin involved and to unleash the gainz for Bodyweight do you have to train to failure all the time in order to get huge with pushups for example?
Great video as always Geoffrey. Very off topic, but what program do you use to track your lifts where you see the graphs? Been looking all over your channel and can't figure it out.
It's just microsoft excel
@@GVS Alright, thank you for all the lifting tips!
Calisthenics is all you need.
Calisthenics=small traps, small arms, chicken legs, weak upper chest, zero side delt activation or growth, overdeveloped back and lower chest compared to everything else. Muscles were meant to lift objects. Doing pullups wont get you better at carrying heavy things like a deadlift or farmer carries will.
Geoffrey what do you think of the Zottman curl?
You forgot the most important forearm exercise that gives the best weighted stretch - DB One Arm Bench Wrist Curl. I do full reps and lengthened partials only on the other day. Try it out.
I used to have skinny forearms until I incorporated many of these. This is much better advice than just "jackoff and do deadlifts" 😂
i actually like doing the dumbbell wrist flexion on the incline bench
Looking big dude
Never clicked on a video so fast
I have 11.5 inch forearms, is it over for me?
Gonna have to try some of these exercises, specifically the rolling bar one with a rope and weight. Also whenever I try to do pullups without straps, my grip always ends up tanking the quality of my sets, I end up cheating reps because my grip is failing.
I've been making delicious forearm gains with wrist curls, wrist ext, and towel curls. 9 sets of each per week plus all the other stuff the forearms do
What are your thoughts on dead-hangs?
Do a video thoughts on bro science splits
Mans has the best beard IN THE GAME!
Fat grip cable wrist curls+ fat grip cable reverse wrist curls are very good to if you know how to setup,
Dude you start to look more and more like a modern day Hercules.
nice
I respond really well to heavy Farmers carries.
This is how you can make time to train forearms, by training traps, neck, calves, hips, and your torso along with the forearms.
When your body senses that a really heavy weight is trying to pull the hand off for long periods of time it adapts by thickening the ropes that hold it on. In my experience... All of the ropes. I've actually hit several of what use to be deadlift sticking points with the farmers walk.
The best exercise for me is pull-ups with a thick bar and a narrow grip for my forearms.
High speed one-arm hammer curls for massive forearms 🔥🔥
The thing with doing the cut though (or just generally having a relatively-low body fat percentage) is that although you may see more separation and veins, your arms will inherently look skinnier than the 20%+ BF guy stood next to you. It's a problem to try and get impressive forearms if you're a small person at, say 12%/ 13% BF with a reasonable amount of muscle. I can't help feeling that short guys either need proper competing-bodybuilder levels of muscle, or a bit of muscle surrounded by plenty of fat to look beefy in the forearms, which is frustrating if your somewhere in the middle, when your forearms can pretty-much disappear in those damn gym mirrors!
Ive always wondered how people measure their limbs... I always do it cold, relaxed and make them as small as possible, because that is likely most "natural". Ie, I look like that most of the time.
And I think it gives a more consistent measurement as the pump might not be the same from day to day.
Forearms are a super important consideration in training, as you utilize them for pretty much everything. I don’t do a ton of direct work, but I’m huge into stretching and massaging. I even do a lot of finger stretches, and find that in conjunction with deadlifts, pull-ups, and curl-variations that my grip strength is mighty. Not huge, but strong. Perhaps I’ll start adding more direct work 💪🤓
I Don’t have big forearms yet, but I’ve never used straps while lifting.