Easy Way To Grow Your Forearms

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  • Опубликовано: 15 янв 2025

Комментарии • 151

  • @Tarabulus
    @Tarabulus 11 месяцев назад +132

    Anton - straight up the most pleasant, charming and chill strong dude on the internet.

    • @AntonFomenko
      @AntonFomenko  11 месяцев назад +21

      You are charming! Thank You 🙏🔥🙃

    • @Tarabulus
      @Tarabulus 11 месяцев назад +8

      @@AntonFomenko BROOOOOMANCE!

  • @whipivy
    @whipivy 11 месяцев назад +69

    Best forearms I've seen was a waiter at Black Bear Dine in Idaho Falls. Amazing. And I was in the military, saw tons of outstanding forearms. Was around pro bodybuilders, but this guy for some reason had some insane forearms. And so I asked, "how'd you get those?" He said he was a framer in construction which reminded me of other insane forearms I've seen and those guys were also framers. When I was a kid I grew up around framers and carpenters and I used to have to stack a lot of lumber. There's something about having to handle boards that forces your grip and forearms to grow and I learned from that, that volume is key. You really can't over train forearms and calves, in my experience. The only other person I've seen that had forearms like that worked on a drilling rig and he had to handle these massive pipes of drill stem. The diameter forces you to rely on forearm movement to handle it. And again, tons and tons and tons of volume because every shift this went on and on and on, all night. My advice, lift weighted 2X4s and increase the diameter of all the grips in this video by a factor of at least two. Anything that has a smaller diameter than say 4" is probably too small if you really want to isolate the forearms muscles. Just my experience.

    • @ilyaslobodkin3811
      @ilyaslobodkin3811 10 месяцев назад +3

      Interesting story and observation you said about the wider 4" grip. I been working as an arborist for a few years now and my forearms grew a lot. Especially if I do calisthenics/ weights in addition. But yea I can see how a carpenters forearms would be even more jacked from handling boards all day. For me it's more gripping onto things like ropes, branches. It's funny in the off season my forearms shrink a bit.

    • @TheStrengthScholar
      @TheStrengthScholar 10 месяцев назад +2

      The real wisdom to be gained is that high frequency builds forearms.

    • @blebleh666
      @blebleh666 10 месяцев назад +4

      Largest ive seen had people that used to make sculptures. There was woman around 60 woodcarver and guy similar age metalworker. Hours of folding clay and using chisels everyday. Hands are growing whole life. They both had size like bear. No gym guy ive seen couldnt compete. Same with farmers as You mentioned. 3x week some bs gym training is nothong...

    • @Hnkka
      @Hnkka 9 месяцев назад

      Feels like we can train forearm and calves daily, if not they probably wont grow and then you start saying "its my calv and forearm genes"

    • @crescendo5594
      @crescendo5594 5 месяцев назад

      I think it’s from gripping hammers. Swinging sledge hammers, or even framing hammers, all day, will work your forearms like crazy. Gripping anything all day, really.

  • @jujimufu
    @jujimufu 11 месяцев назад +62

    Ah yeah guys you gotta bunch and scrunch up all that meatabolic fore arm tissue against itself, all the meat'ness and such, then you half ass that measuring tape around the bulbousness of mighty meaty meat to get that 18" forearm measurement. My man Russell wasn't given a fair measurement! 😂

    • @AntonFomenko
      @AntonFomenko  11 месяцев назад +26

      We need to take that to the forearm court!!! And get that meaty forearm justice!!! 💪🔥

  • @AlexToproll
    @AlexToproll 11 месяцев назад +21

    🔥🔥🔥🔝

  • @andylawson
    @andylawson 11 месяцев назад +21

    5:38 Time to superset my hugs & handshakes 🤔 😅

  • @oanasimon1983
    @oanasimon1983 11 месяцев назад +14

    My way to go for strong, big forarms and at the same time strong grip, is climbing. Plus, is fun 😊.

  • @AdamCeladin
    @AdamCeladin 11 месяцев назад +6

    Good stuff brother

    • @AntonFomenko
      @AntonFomenko  11 месяцев назад +1

      Thanks for the visit💪🔥

  • @unlimiteddy5546
    @unlimiteddy5546 11 месяцев назад +27

    I have been bouldering for 2,5 years now. My bodyweight is ~98-100kg (220lbs) and we recently got a dynomometer at the gym. I got to 77 kg (170lbs).
    It is really insane how you guys got the forearms of dudes weighing so much more, but it shows that weightclass is definetly a factor.
    Most active climbers at the gym can consistently do 2/3 of their bodyweight, and trained people can reach 3/4 of their bodyweight, but from that point it plateaus hard. Getting anything above 3/4th of bw is very strong. 1/1bw is godlike imo, almost unreachable.
    It is insane to me how you guys get to within 10% BW. It baffels me.

    • @AntonFomenko
      @AntonFomenko  11 месяцев назад +14

      In two weeks you will see over body weight crush grip performance!!! Stay tuned! And yeah! 100%+ is great result.

    • @unlimiteddy5546
      @unlimiteddy5546 11 месяцев назад +4

      @@AntonFomenko I'm looking forward to it! I love the content you put out :)

    • @Benkkuful
      @Benkkuful 11 месяцев назад +3

      I think the lighter/smaller you are the better the relative strength is. I'm a boulderer too. I only weight 56kg and my PR on dynamometer is 56kg.

    • @BigBobby7847
      @BigBobby7847 11 месяцев назад

      There's one japanese guy who can do more than 2 times his bodyweight. He weights roughly ~50 kg and the dynamometer registers 114kgs. One time bodyweight is very doable for strength athletes who aren't too big like 60-80kg bw..

    • @patricj951
      @patricj951 11 месяцев назад

      @@Benkkuful
      That's correct. Smaller persons have higher relative strength because the movement is performed on shorter distance. This is how the law of physics works.
      For example: it's common that it is expressed fantastic that ants can lift hundred times or so their own bodyvweight.
      It is not fantastic. Humans would do it as well if we were such small.

  • @JenniferKitchens123
    @JenniferKitchens123 11 месяцев назад +4

    I enjoy these videos, but my thumbs are so arthritic now that I really can’t workout too well anymore 🤷‍♀️ C’est la vie! There’s still so much out there to enjoy 😁

  • @Hnkka
    @Hnkka 9 месяцев назад +4

    Big forearms are awesome, mine blew up when i started construction/plumbing. you do alot of forearm "training" daily on construction sites

  • @ivan09m77
    @ivan09m77 11 месяцев назад +10

    I get decent forearms from weighted pullups (bar or rings), now im starting to do isolated forearm training, lets see what happen

    • @deltalima6703
      @deltalima6703 11 месяцев назад

      Rings will give you sick forearms, no question.
      👍

    • @Hnkka
      @Hnkka 9 месяцев назад

      Update?

  • @HughJazzDong
    @HughJazzDong 10 месяцев назад +3

    Dang man. I’m 225lbs. I don’t think I will ever hit that. But I do take pride in my forearms and hand muscle after being a massage therapist for 15 years. That’s my secret technique

    • @josephchouihni6805
      @josephchouihni6805 Месяц назад

      Lol i would be terrified if my massage therapists youtube name was HughJazzDong lmfaoo.

  • @nathanielacton3768
    @nathanielacton3768 11 месяцев назад +3

    I've been doing something similar that I double with another exercise. I do barbell curls overhand. At first you will barely even get a workout from your biceps because your forearms are so weak. then they will catch up and you'll find the other cool thing about the exercise. You biceps need a certain amount of wrist twist when the load is at 90deg, and overhand gives you a good deal of this (cables might be better). But at the same time as you get to the point whre you start feeling your long head getting worked your forearms will be growing well too.
    For sets
    eps I am just using an empty bar. 100 reps mostly 15 rep sets and I clip the range to just the middle 70%, so I stop before the bottom and top the keep the load one the whole time. Excellent results.
    I made the approach based on a bunch of recent 'backed by science' video's. Dr Gainz was on source. Ryan Humiston was another. Give it a try for one set and see how hard it is.

  • @CamQuish
    @CamQuish 11 месяцев назад +5

    That forearm size estimation is impressive, clearly years of experience 💪

  • @joonashannila8751
    @joonashannila8751 11 месяцев назад +3

    Anton secretly has the biggest arms too.. What a humble guy

  • @markkelly3694
    @markkelly3694 11 месяцев назад +1

    💪🏻💪🏻💪🏻

    • @AntonFomenko
      @AntonFomenko  11 месяцев назад +2

      You never miss a video! Appreciate your support 💪🔥🔥🔥🔥🔥

    • @markkelly3694
      @markkelly3694 11 месяцев назад

      It’s important to support content creators who add to people’s lives!

  • @elihyland4781
    @elihyland4781 10 месяцев назад +1

    0:48 this is the funniest thing I’ve heard in a while lol “esss not coooked”

  • @blueperseverance3912
    @blueperseverance3912 11 месяцев назад +3

    Early signing in!

  • @michaelpaciorek4068
    @michaelpaciorek4068 11 месяцев назад +1

    new exercises i got to try out thanks!

  • @kevinlyon9501
    @kevinlyon9501 11 месяцев назад +3

    The rice bucket jut made me think of old Shaw Brothers martial films.

  • @solitarymaninblack
    @solitarymaninblack 11 месяцев назад +4

    Farmer's carry and wrist rolls are good. Dead Hangs too.

  • @1982asd
    @1982asd 10 месяцев назад +1

    The Wrist Curlsl aways do in your behind because in this position, only the spine and waist are heavily loaded and this can cause injury
    This exercise is usually done standing with the back, not the front

  • @Minder777
    @Minder777 11 месяцев назад +4

    "Superset of hugs and handshakes."
    Hahahahahahaha

  • @Bevzthejcs
    @Bevzthejcs 10 месяцев назад

    Good video. Really interesting stuff lots of good advice. Arm Wrestlers are also another good source of ideas for big arms. As you'd expect there is a lot of cross-over with what the Arm Lifters do. My personal theory is that volume is the key to big forearms; if you look at anyone who trains their grip almost daily either deliberately like an Arm Wrestler or just as part of their job/sport like Climbers they have massive forearms; Climbers have crazy crazy grip strength and they all have insane forearms. The thick grip i think is key; climbers have to grip hold of rocks of all sizes and Arm Wrestlers train with multi-spinners and thick handles just like the Arm Lifters were doing here... so for me, that's the magic sauce for big arms.

  • @agnidas5816
    @agnidas5816 11 месяцев назад +2

    5:01 both hers and yours 5:11 looked amazing in that excercize ! Better than regular flexing.
    Only Forearms yes lol. Many people have gag accounts and never post nudes or even half nude - just random stuff.

  • @jblizzard962
    @jblizzard962 11 месяцев назад +1

    Please make a video specifcly on finger strength if possible. Thanks.

  • @panmimex382
    @panmimex382 11 месяцев назад +4

    Hi everyone !

  • @Moloch6666
    @Moloch6666 11 месяцев назад +2

    woo i have the same strength as Anton 🎉 i have the exact same grip measure tool as in the video too :D

    • @AntonFomenko
      @AntonFomenko  11 месяцев назад +2

      Cool 👍😎🔥

    • @Moloch6666
      @Moloch6666 11 месяцев назад +2

      @@AntonFomenko the grip training videos are so much fun, i dont know why but i have a fascination of grip strength its so interesting

  • @stingingeyes
    @stingingeyes 10 месяцев назад +2

    Would be good to compare this with the strength of pro arm wrestlers, or alternatively CoC grippers. Some power-lifters close a CoC No. 2.5 (237lb) (and sometimes 3), as if it were elastic.

  • @2xSundays
    @2xSundays 10 месяцев назад

    “This how you feed your forearms, right?.” His laugh after that😂

  • @BrakeForLoop
    @BrakeForLoop 22 дня назад

    Awesome!

  • @tjcoe
    @tjcoe 11 месяцев назад +2

    Forearm size is an interesting metric. I don't work out or train, but I do work with my hands a lot (I'm an electrician) and I just measured my forearms at around 31 cm (bodyweight 79 kg). I'd be curious to see how my grip and crush strength are but I don't have any equipment ha ha

    • @AntonFomenko
      @AntonFomenko  11 месяцев назад +1

      Would be cool to see!

    • @deltalima6703
      @deltalima6703 11 месяцев назад +1

      @tjcoe Your pronation and supination are decent from twisting wires with linesmans. You would have well above average grip too but nowhere near what a sheet metal guy would have from snipping. Probably around 70% of what those guys have and they are similar to what anton does, just as a guess.

  • @MrFredd38
    @MrFredd38 11 месяцев назад +2

    Great video Anton! Which rice gives the best pump, jasmine or basmati?

    • @AntonFomenko
      @AntonFomenko  11 месяцев назад +4

      Both!

    • @1stcwp
      @1stcwp 11 месяцев назад

      Just be sure to cook it first!

  • @51nt3rkl445
    @51nt3rkl445 11 месяцев назад +1

    YES

  • @zz94400
    @zz94400 11 месяцев назад

    Excellent vidéo.the volume comes thanks to strenght and power.i have a question.is epicondylitis is fréquent to them ?

  • @panagiothsstaurou7569
    @panagiothsstaurou7569 11 месяцев назад +2

    Can you do the shame exercises on the rise bucket with sand in the bucket and have the same benefits?????

    • @andrewtanczyk4009
      @andrewtanczyk4009 10 месяцев назад

      I think I remember Bruce Lee used sand buckets to strengthen his fingers and maybe his forearms also.

  • @cheliospanama9786
    @cheliospanama9786 10 месяцев назад +2

    For the algorithm 🤩🥰💪🫶😁😎👌🥸🤓🥳🫡

    • @AntonFomenko
      @AntonFomenko  10 месяцев назад +1

      Appreciation 💪🔥🔥🔥

  • @wesselbindt
    @wesselbindt 11 месяцев назад +1

    Yes

  • @mineland66
    @mineland66 11 месяцев назад +1

    I like this type of video

    • @AntonFomenko
      @AntonFomenko  11 месяцев назад +2

      I like this type of comments 🙃

  • @Dirk_Berserk
    @Dirk_Berserk 11 месяцев назад +1

    5:15 mostly bicep and shoulders exercise

  • @T_RyanRain
    @T_RyanRain 11 месяцев назад +1

    Idk. I never train forearms, my wrist are ultra skinny, but when i messure my forearms like in the videos i have 34cm. (I train for 10years now and only skipped when sick, to put my training in perspective). What i am pointing at, is, that it may not be neccessary to train them isolated but idk, in the end my grip is super weak, so if you want to be grip strong, it might be a greater motivator than size :D

    • @AntonFomenko
      @AntonFomenko  11 месяцев назад +3

      Strength is easy to track. 💪

  • @gameeverything816
    @gameeverything816 11 месяцев назад +1

    Hey you should make a video about whether you can pull someone up with one hand when they are hanging off a ledge or cliff like in the movies. Just an idea 🙂

  • @zakazan8561
    @zakazan8561 10 месяцев назад

    calisthenics pulls, the volume is there and the tension. You also get more done than just focusing on your grip only

  • @kmc6506
    @kmc6506 10 месяцев назад +2

    I can't do the rice bucket.
    I'm on a low-carb diet!

  • @Lexcommentyoutube
    @Lexcommentyoutube 8 месяцев назад

    yes

  • @betty7449
    @betty7449 11 месяцев назад +2

    I vote yes

  • @christopherspohn8071
    @christopherspohn8071 10 месяцев назад +1

    What country are you from Anton?

  • @perseusbeatkraken
    @perseusbeatkraken 11 месяцев назад

    This is my second video this morning with a rice bucket in it...... Guess i gotta go get a 20# bag of rice 🤣🤣🤣🤣

  • @davidhelman3045
    @davidhelman3045 11 месяцев назад +1

    Anton do you feel crushing strength is really trainable? It really seems mostly genetic and training only makes marginal improvements

    • @AntonFomenko
      @AntonFomenko  11 месяцев назад +2

      It is. But isolated crush strength training won’t help much. Lift heavy, gain some body weight and your crush will improve for sure.

  • @carlogozzoli1332
    @carlogozzoli1332 Месяц назад

    Anton, you have the best looking forearms, how do YOU grow them?

  • @x-techgaming
    @x-techgaming 11 месяцев назад +2

    So what was the "easy way"? I missed it

  • @edmundy3952
    @edmundy3952 11 месяцев назад +1

    Yay!

  • @destickert1307
    @destickert1307 11 месяцев назад +3

    Only Forearms 🔥

    • @bottipoika
      @bottipoika 10 месяцев назад

      this remind me something, maybe it's something important ;p

  • @christianlafarciola7207
    @christianlafarciola7207 11 месяцев назад +1

    What do you think about barbell static hold to improve grip strength?

  • @TheFenrirulfr
    @TheFenrirulfr 10 месяцев назад +2

    Damn he guessed the size of his arms.. 33 cm..
    i guess you could say he has "an eye for arms"
    (fore arms)

  • @hagenzwosta
    @hagenzwosta 10 месяцев назад +1

    I just measured my forearms. They are 33cm. And I never train them. They are that big just from my regular workouts, pull ups, deadlifts etc. So whats the deal?

  • @danrose3233
    @danrose3233 11 месяцев назад +2

    Anton has show-worthy forearms...those other guys not so much even though they are strong from training arm lifting.

  • @tant2003
    @tant2003 11 месяцев назад +1

    i want a hug

  • @gameeverything816
    @gameeverything816 11 месяцев назад +2

    I'm sure it would be worse and unpleasant but I wonder if anyone has tried a rice bucket with actual cooked rice. Might feel kinda good actually. Maybe as a cooldown 😂

  • @valitsemllaluokanavahyvaks3556
    @valitsemllaluokanavahyvaks3556 11 месяцев назад +1

    RGT Pulls are basicly Cupping Training for ArmWrestling.

  • @patricj951
    @patricj951 11 месяцев назад +1

    Everyone can get improvement of the strength by training. But to get beefy or supergrip forearms good genetics is required.

  • @kellyfomenko
    @kellyfomenko 10 месяцев назад +1

    🎉🎉🎉🔥🔥

    • @AntonFomenko
      @AntonFomenko  10 месяцев назад

      🎉🎉🎉🔥🔥🔥😋

  • @r.giuliano
    @r.giuliano 11 месяцев назад +1

    “Is it a raisin?”

  • @ericrodriguez1013927
    @ericrodriguez1013927 10 месяцев назад +1

    What if you don’t have an axle bar what’s the best alternative

  • @fstani
    @fstani 11 месяцев назад +1

    Idk if Anton ever heard this, but to me he looks a lot like a character called Sportacus from a show called Lazy Town 😂

    • @AntonFomenko
      @AntonFomenko  11 месяцев назад +2

      Nope! First time!💪😂

    • @deltalima6703
      @deltalima6703 11 месяцев назад

      @AntonFomenko sportacus is a calisthenics pro. That was quite a compliment, worth checking him out.

  • @jmfm0911
    @jmfm0911 11 месяцев назад

    Any tips to help tennis elbow?

  • @xavigarcia615
    @xavigarcia615 10 месяцев назад

    Im 18 years old and i do 72.3 kg i want to improve it to 80kg

  • @JanosErikFekete-cv2dw
    @JanosErikFekete-cv2dw 10 месяцев назад +1

    I have 37,5 cm forearm. Is that good?

  • @thecount1001
    @thecount1001 10 месяцев назад +1

    my buddy is a tall slim 62 yr old with insane forearms. like, bigger than these guys with a big vein-y sack o meat hanging under and it's nuts. he doesn't lift anything. i mean he's athletic but it's all genetic. it's like those guys with big round shoulders who have never been in a gym. kinda makes you sick. i don't know if his grip strength is even strong, but the aesthetics are crazy.

  • @mattarndt4452
    @mattarndt4452 10 месяцев назад

    Can’t you just use a dumbbell? I turn my wrist while doing a concentration curl.

  • @aladeenmadafaka2048
    @aladeenmadafaka2048 11 месяцев назад +1

    How many cm is anna's forearm, anton?

    • @AntonFomenko
      @AntonFomenko  11 месяцев назад +1

      All of them!💪🔥

    • @aladeenmadafaka2048
      @aladeenmadafaka2048 11 месяцев назад

      @@AntonFomenko you forgot to measure her, didn't you? 😅😅

  • @felipebeltran2448
    @felipebeltran2448 10 месяцев назад

    Moldavia!!!!!!!!

  • @andrewtanczyk4009
    @andrewtanczyk4009 10 месяцев назад +2

    Farmers carry?

  • @Celldweller455
    @Celldweller455 6 месяцев назад

    For some reason my right forearm is much bigger than my left...

  • @Dlisiouseverydayfrys
    @Dlisiouseverydayfrys 11 месяцев назад +3

    First? Ps hi Anton!

  • @jjizzler9592
    @jjizzler9592 11 месяцев назад +1

    These guys have smaller forearms than Anton

  • @Tamarack_Barbell
    @Tamarack_Barbell 11 месяцев назад +2

    Armwrestling is the best forearm builder 💪🏻😎

  • @JoshuaHumphries-c9f
    @JoshuaHumphries-c9f 11 месяцев назад

    Our hosts 4arms look ok, kinda, but the other 2 people? Why would anyone take hypertrophy advice from them?

  • @zk6er
    @zk6er 11 месяцев назад +1

    🇨🇵👍

  • @LatimusChadimus
    @LatimusChadimus 11 месяцев назад +2

    Sheckssy

  • @jasonfrederick5210
    @jasonfrederick5210 11 месяцев назад +1

    Gonna be honest. I don't know anyone who would be interested in purchasing forearm content.

  • @BadHorsie1
    @BadHorsie1 11 месяцев назад +1

    Arm wrestling

  • @motorhead4870
    @motorhead4870 10 месяцев назад +35

    None of them have big forearms

  • @toanngo5654
    @toanngo5654 11 месяцев назад +1

    Gotta try to wash your clothes with your hands, gonna feel the burn too

  • @stayontrack
    @stayontrack 10 месяцев назад +1

    The armlifting dude with mustache doesn't have impressive forearms imo.

    • @stayontrack
      @stayontrack 10 месяцев назад

      Lol 13 inch, mine are same size and I don't think mine are anything special

  • @Kitiwake
    @Kitiwake 10 месяцев назад

    If they just shut up and talked, without the hahaha.
    And whats the chick doing there?

  • @RebornThroughHate
    @RebornThroughHate 10 месяцев назад

    That arm looks kinda gross. Like something from a horror movie.

  • @michaelderenne9838
    @michaelderenne9838 5 месяцев назад

    No offense to the bald guy but he looks hella average

  • @jennybenny7547
    @jennybenny7547 10 месяцев назад +1

    you are so unfunny

  • @xxacidmv
    @xxacidmv 11 месяцев назад +1

    .🦾💪🦾💪.

  • @pierrot31511
    @pierrot31511 11 месяцев назад

    Big forearms : 33 cm 🫠

  • @catedoge3206
    @catedoge3206 11 месяцев назад +2

    OnlyForearms T.T

  • @squru
    @squru 11 месяцев назад +3

    YES