The Best Exercises to Blow Up Your Forearms
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- Опубликовано: 4 окт 2024
- In this QUAH Sal, Adam, & Justin answer the question “How do I get bigger forearms?"
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5 Exercises For HUGE Forearms & A STRONGER Grip (FREE Big Arms Guide) - Mind Pump TV
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“the Best Exercises to Blow Up Your Forearms"
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Wrist roller and farmer's carries remain undefeated
Buying a cow ASAP.
lmfao
Don't buy a cow. Go out at midnight and mild other people's cows. Break into the zoo and milk all the animals.
Lol
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 like that creates great forearm burn is pullups and 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.
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 resistance across full range of motion. These exercises should make up most of your dedicated forearm training.
Category 4: Grip. You should use squeeze exercises to isolate 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 ulnar/radial deviation. You should include some isolation work for small muscles that laterally flex wrist.
Category 6: 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).
Isometric contraction is never optimal for muscle growth of a specific muscle? Quite the contrary man. It is the #1 way to grow a specific muscle faster. What is your logic behind that statement?
@@BoyBlessingI think you are confusing isolation and isometric's here, also pure isometric training usually leads to stagnant growth and strength gains after a few weeks from what I've read
Fat Gripz are also a game changer
it went from a discussion about forearms to evolution of primates. nice
Thumbless grip on pulling exercises
When I became a butcher my forearms blew up. Blue collar work is great for it.
I use captain of crushers. That's all i need.
Two exercises that blew up my forearms:
Bodyweight rows holding material ie. an old duvet cover
Swimmer curls
Hand grippers are really good for building up the forearms
wrist roller, grip strengthener, hammer curls
Fat grip barbell static holds for time then I super set holding the hub ..smokes my forearms…but yes heavy farmers are great for forearms also..
Wrist curl with dumbbells is the way I do it. Thoughts
Can you build your chest with pause push ups?
yes it follows the method of pumping blood constantly in your chest doing pushups consistently that will build your chest, I'm telling you this because I've done this and seen good results
Bench.
incline pushups
Great video. I have a question for you that nobody has been able to answer my dad milked cows 2 times a day every day and his grip was crazy strong when he was 17 he could grip a bathroom scale for 300lbs and hold it I don't under how he could get so strong and have massive forarms when the resistance never changed
I've decent forearm genetics but I've pretty good development just from doing pulling exercises
Reverse Grip Curls kill my forearms and bi’s
@Manuel Vázquez Yeah, forearm muscles definitely started to pop
I think that swimmer curls are even more effective
Plate flips 💪🏼🤙🏼
Hammer curls
Years of lacrosse cradling has one of my forearms looking right lol
One😂 R.I.P.
Deadlifting specifically with both hands in a pronated grip.
Yup
Even laterall raises with your arms out and a little roll at The absolute end Will develop The forearms... The top one what ever its called The braciallis or whatever...
Pronated Curls are fucking awesome.
reverse grip curls with a barbell
So I wasn’t the only one that wrestled with my uncle? Shirts vs skins lol it sounded weird when he said it
does this counts to wrists too? My forearms are good and strong, but my wrists are practically the same size as they were when I started working out
You can’t grow your wrists but by growing your forearms it makes your wrists look bigger too
@@Aarohnn you can grow your wrist it is just very slow because you're building bone and tendon instead of muscle
Same here man. If you solely looked at my wrist, it looks like I’ve never worked out in my life 😂😂😂😂
@@ibidibi1 i grew mine a half inch since march
@@berternie6181 how? I do heavy deadlifts and rack pulls?
After video look down at my forearm... yep they lag
Want big forearms? Armwrestle, or trail like an Armwrestler
So I have 3 hearnited disks can’t load dead lift, can’t do heavy farmers walks…. I guess I can only do wrist curls???
Swimmer curls are great for growing forearms.
Another great exercise is to bodyweight row, but grip onto material, like an old duvet cover, and you will really feel it pump your forearms
Heavy weighted pull ups, chin ups, close grip V bar cable rows etc. Basically exercises where you struggle to maintain your grip before reaching failure.
0:09 thank me later
Now that’s funny
lol
We didn’t come from apes. God made us ❤️
Ha! Funny!
And God made apes sooooo......
Lies, the giant spaghetti monster made all of us.
@@Gengh13 oh yeah i like spaghetti
Man made God, check mate
Dude in the blue shirt looks out of place compared to the others lol
he doesnt train for aesthetics he trains for functionality. if u watch a lot of their form videos you’ll see him demonstrating exercises he looks like he wouldnt be able to do. but hes flexible and strong for being a chubby guy
@@rogersworld5364 he needa check his diet then stilll
Interesting how this guy speaking at the end bases all his supposition about women's views on male forearms on his religious view regarding evolution.
He didn’t mention religion
It was a series of surveys women answered
@@VwapTrader my point is he affirmed is belief in the theory of evolution, which is a faith based belief, then based on that supposition go on and on about women thinking like primates,etc.
@@morejaredwilson. Creationism is a faith based belief. Evolution is science based.