Bigger Forearms: Ranking the Best Exercises Using Science — Transcript

Full transcript

1. 0:00[Music]
2. 0:00welcome to the house of hypertrophy does
3. 0:03this text from the early 2000s reveal
4. 0:05the truth about forearm growth it says
5. 0:08and quite controversially might I add
6. 0:10the forearms are involved in all
7. 0:12exercises where you must grasp a bar
8. 0:14with the hands there is no need for
9. 0:16direct forarm work it's been said that I
10. 0:18have the best forarms in the business
11. 0:20and I never did any direct forarm work
12. 0:22who said this none other than Mike mener
13. 0:25there's no doubt people before and after
14. 0:28him share this opinion but would you say
15. 0:30it's correct undeniably the forearms
16. 0:33receive a stimulus from multiple
17. 0:34exercises already in most programs and
18. 0:37will grow from this but it's likely to
19. 0:39truly maximize and accelerate your
20. 0:41forearm gains direct forearm training is
21. 0:44needed why the literature indicates
22. 0:46achieving High muscle fiber Recruitment
23. 0:48and tension is required to optimize
24. 0:50growth this is done by ensuring the
25. 0:53forearms are the limiting factor and
26. 0:54we're training the exercise hard enough
27. 0:56to get to or close to failure direct
28. 0:58forarm training achieves this with other
29. 1:01exercises your forearms aren't typically
30. 1:03the limiting factor if they are you're
31. 1:06likely compromising the stimulus to the
32. 1:08muscles these exercises typically aimed
33. 1:10to develop so feel free to use straps if
34. 1:12needed so what are the best ways to
35. 1:15train the forearms we've ranked what may
36. 1:17be the best Forum exercises by
37. 1:19extrapolating from the current
38. 1:21scientific literature before diving in
39. 1:23some might be questioning me disagreeing
40. 1:25with Mena but remember Mena is just one
41. 1:28person with aite genetic ICS and
42. 1:30although he seemingly went without
43. 1:32direct Forum training as Arnold mentions
44. 1:35in his book other individuals with
45. 1:37impressive forarms such as Dave Draper
46. 1:39and Chuck cypes did a lot of forearm
47. 1:41training let's dive
48. 1:48in I very quickly need to mention that
49. 1:51we have a previous video on the forearms
50. 1:53but this will be a shorter video that
51. 1:55condenses the key details with rankings
52. 1:58I'll actually mention an exercise and
53. 2:00details that I didn't before I've
54. 2:02actually changed my mind on something so
55. 2:05there are 20 muscles belonging to the
56. 2:06forearm that can be divided into the
57. 2:08anterior and posterior compartments of
58. 2:10the forearm the anterior compartment is
59. 2:13larger and rist Coes effectively train
60. 2:16most of this compartment making them
61. 2:18likely an essential movement to maximize
62. 2:20forarm size there are many risk
63. 2:22variations but starting with normal
64. 2:25standing wrist Coes we can see the wrist
65. 2:27moves from a neutral to flex position
66. 2:29while fingers remain flexed on the bar
67. 2:32is this good or bad well a decent chunk
68. 2:35of evidence suggests that compared to
69. 2:37training muscles at shorter muscle
70. 2:38lengths training at longer muscle
71. 2:40lengths builds more muscle some might be
72. 2:43wondering wasn't there a recent study
73. 2:45funded by Jeff nippard suggesting longer
74. 2:47muscle length does not build more muscle
75. 2:49in trained individuals we've dissected
76. 2:52the study recently but the key is this
77. 2:54study compared to half reps while the
78. 2:56muscle is at a longer length to a 4in
79. 2:58motion both still reach the same maximum
80. 3:01long muscle lengths and when looking at
81. 3:03other research it's still possible that
82. 3:05compared to exercises that predominantly
83. 3:07move through short muscle lengths moving
84. 3:10through longer lengths still builds more
85. 3:11muscle we'll be sure to update you with
86. 3:13future research but for now it seems
87. 3:16worthwhile to factor into our analysis
88. 3:19okay all these flex and muscles are
89. 3:21going to be at longer length when the
90. 3:23wrist is in an extended position a
91. 3:25position which normal standing rist HS
92. 3:27do not reach additionally two of the
93. 3:30flexor muscles the flexor digitorum
94. 3:32superficialis and profundus can also
95. 3:35Flex the fingers so for them we must
96. 3:38factor in both wrist and finger
97. 3:39positions to know their length they're
98. 3:41going to be at longer lengths when the
99. 3:43fingers are extended so since the
100. 3:45fingers remain flexed on the load
101. 3:47they're at fairly shorter lengths
102. 3:49therefore normal standing wrist Coes
103. 3:51train the flex and muscles at shorter
104. 3:53lengths I don't want to make it seem
105. 3:55like this is terrible because we still
106. 3:57do see measurable hypertrophy with
107. 3:59shorter length training it's just
108. 4:01possibly not optimal we'll place them
109. 4:03into C tier we can modify this exercise
110. 4:07to potentially make it better by using
111. 4:09fat grip attachments these increase the
112. 4:11diameter of the bar and place our
113. 4:13fingers into a relatively more extended
114. 4:15position this will result in the flexor
115. 4:18digitorum superficialis and profundus
116. 4:20being at somewhat longer lengths but
117. 4:22since our wrist remains traveling from
118. 4:24neutral to flexed it likely won't affect
119. 4:26the stimulus to the other flexed muscles
120. 4:28anyhow this this partial Improvement
121. 4:30means I'll place them into B tier
122. 4:33alternatively instead of using fat grips
123. 4:36you could just allow your fingers to
124. 4:37extend during the lowering portion as
125. 4:39the load rolls down and then Flex during
126. 4:42the lifting of the weight this similarly
127. 4:44results in the flex of Digit arm
128. 4:46superficialis and profundus reaching
129. 4:48longer lengths again with no real effect
130. 4:50on the other Flex muscles there are some
131. 4:52differences between the fat grips and
132. 4:54finger motion variations such as how the
133. 4:57finger motion variation attains great to
134. 4:59finger extension but using fat grips
135. 5:02allows the fingers to stay at that
136. 5:04relatively more extended position
137. 5:05throughout the full movement there are
138. 5:07technical Arguments for either side but
139. 5:10I currently believe it's unclear which
140. 5:12could be superior based on the current
141. 5:13literature so I've chosen to place both
142. 5:16in the same tier Risco can be performed
143. 5:19with a forearm horizontally across a
144. 5:21surface this variation successfully
145. 5:24reaches an extended wrist position and
146. 5:26thereby lengthens all the flexing
147. 5:27muscles well I'll place them in into a
148. 5:30tier these can also be modified to
149. 5:32possibly be even better using fat grips
150. 5:35to place our fingers into a relatively
151. 5:36more extended Position will further
152. 5:38lengthen the flexor digitorum
153. 5:40superficialis and profundus to near
154. 5:42maximum alternatively you can extend
155. 5:44your fingers during the lowering portion
156. 5:46which likewise further lengthens the
157. 5:48flexid digitorum superficialis and
158. 5:50profundus to their maximum again there
159. 5:52are differences between using fat grips
160. 5:55and the finger motion variation but
161. 5:57since it's not clear what could be
162. 5:58superior I've chosen to place both into
163. 6:01s tier with these wrist Coes that have
164. 6:03your arm horizontal across the surface
165. 6:06it's possible to use a slightly inclined
166. 6:08surface how does this change things most
167. 6:11dumbbell and barbell exercises are most
168. 6:13challenging when the segment we're
169. 6:14moving is parallel to the floor when
170. 6:16wrist curling on a flat surface this
171. 6:19happens when the wrist is approximately
172. 6:21neutral while when wrist curling on an
173. 6:23incline surface this happens at a
174. 6:26relatively more extended position where
175. 6:28some may hypothesize makes it better for
176. 6:30hypertrophy yet I am skeptical that the
177. 6:33difference if any exists would be that
178. 6:36large and I would like to see future
179. 6:38research on this for now I just consider
180. 6:41these two inclined variations as
181. 6:43belonging into s tier if you like you
182. 6:46could think of these as possibly High
183. 6:48tier and the others as possibly low tier
184. 6:50but do so with
185. 6:53[Music]
186. 6:56caution the posterior compartment of the
187. 6:58forearm is smaller but it's likely still
188. 7:01worth training to truly maximize form
189. 7:03size many of these muscles are highly
190. 7:06involved during wrist extension the
191. 7:08extensive muscles are going to be at
192. 7:10longer lengths when the wrist is flexed
193. 7:13normal standing wrist extensions move
194. 7:15from neutral to Extended positions so
195. 7:17train the muscles at moderate to Shorter
196. 7:19lengths again this isn't terrible it
197. 7:22will certainly build muscle but it may
198. 7:25just not be the best I'll place it into
199. 7:27a tier wrist extensions with the arm
200. 7:29horizontally across a surface reach a
201. 7:32flex position so we'll place these into
202. 7:34s
203. 7:35tier an inclin surface can be used which
204. 7:39similar to the discussion with wrist
205. 7:40Coes places Peak tension at a relatively
206. 7:43more lengthened position but as I would
207. 7:46like to see more data I'll place them
208. 7:48alongside the other variation in s TI
209. 7:51with all these wrist extensions in this
210. 7:53case the fingers being flexed around the
211. 7:56bar is perfectly fine some of the
212. 7:58extensive muscles are at longer lengths
213. 8:00with finger flexion if you apply fat
214. 8:02grips you would partially shorten them
215. 8:04which may not be
216. 8:07[Music]
217. 8:09favorable the bracher radialis is a
218. 8:12fairly large for our muscle it's part of
219. 8:14the posterior compartment but isn't
220. 8:16involved in wrist extension rather it's
221. 8:19highly involved in elbow flexion this
222. 8:21happens in all horizontal pools vertical
223. 8:24pools and coals this section will focus
224. 8:27on coals it's widely thought in instead
225. 8:29of a supered grip using a neutral or
226. 8:32pronated grip on coals results in
227. 8:34Greater Brach your radialis activation
228. 8:36quite surprisingly however multiple
229. 8:39studies fail to find this and instead
230. 8:41find similar activation or even slightly
231. 8:44better activation with a supered grip I
232. 8:46would like to see a study directly
233. 8:48assessing Brach your radialis growth
234. 8:50after training with different grips but
235. 8:52for now I can't conclude that a certain
236. 8:55grip position is better as for whether a
237. 8:57specific exercise could be Superior
238. 9:00there's this fascinating abstract that
239. 9:02was presented at a conference recently
240. 9:04it compared incline to preacher Co and
241. 9:07notes that Brach your radialis
242. 9:08hypertrophy was better with the preacher
243. 9:10curl that's not to say incline curls
244. 9:13were bad the difference between the two
245. 9:15exercises seem to have only been
246. 9:17significantly different at the 60%
247. 9:19region so clearly incline curls produced
248. 9:22very measurable gains it's not clear why
249. 9:24the preacher Cur was better and once
250. 9:26this study is officially published in
251. 9:28full text I'll likely have a video on it
252. 9:31but it's plausible it's because preacher
253. 9:33Coes are harder at earlier elbow flexion
254. 9:35ankles where the break your radialis is
255. 9:38at a longer length if true cable Co set
256. 9:40up to provide Peak tension at earlier
257. 9:42elbow flexion angles may also join
258. 9:44preacher Coes in s tier while other
259. 9:47curling exercises that are harder at
260. 9:49later elbow flexion angles like normal
261. 9:51curls may join incline curls in a tier
262. 9:53for the break your radialis
263. 9:59some of you may be wondering about other
264. 10:01exercises such as wrist rollers and rice
265. 10:04bucket training I've decided not to
266. 10:06detail them here I've described why and
267. 10:08my thoughts on them in the pinned Comon
268. 10:10as for static holds farmer walks hangs
269. 10:13and grippers these train finger flexion
270. 10:16and will train the muscles that are
271. 10:17involved in this however we know these
272. 10:20muscles are already highly trained with
273. 10:22wrist HS therefore I don't consider them
274. 10:25essential but we have analyzed and
275. 10:27ranked the different ways to train
276. 10:28finger reflection in our more thorough
277. 10:30free forearm guide video likewise
278. 10:33pronation superation training and Radial
279. 10:35nner deviation training are probably not
280. 10:38essential since many muscles involved in
281. 10:40these are highly trained with risk holes
282. 10:42or extensions again more detailed
283. 10:44discussion can be found in our forearm
284. 10:46guide video finally in the spirit of
285. 10:49scientific accuracy it is essential to
286. 10:52make it clear that these rankings are
287. 10:54based on extrapolating the research on
288. 10:56training other muscles at longer lengths
289. 10:58we don't have studies directly measuring
290. 11:00forearm hypertrophy yet so please don't
291. 11:02consider these rankings as 100%
292. 11:05definitely true rather consider them as
293. 11:07my best guess based on the current
294. 11:09evidence we'll update you at the house
295. 11:11of hypertrophy if research confirms or
296. 11:13goes against anything said here before
297. 11:16wrapping up navigating all the fitness
298. 11:18advice out there can be challenging bad
299. 11:20information can make you confused and
300. 11:22hold your results and enjoyment back
301. 11:24Beyond these videos at the house of
302. 11:26hypertrophy if you're looking for
303. 11:28Effective muscle build building training
304. 11:29and a way to track your training
305. 11:31effortlessly our partner with over 1
306. 11:33million downloads the alpha progression
307. 11:35app is flawlessly crafted to maximize
308. 11:38your gains the app has an unrivaled plan
309. 11:41generator that can create an
310. 11:42evidence-based program completely
311. 11:44customed to your needs it has some cool
312. 11:46options such as allowing you to focus on
313. 11:48neglect and muscles with well over a
314. 11:51quadrillion input combinations on which
315. 11:53your plan is based the app has you
316. 11:55covered the app's intuitive interface
317. 11:57still allows you to swap out EX
318. 11:59exercises through looking at similar
319. 12:00options and of course you can change any
320. 12:03other variable you desire Progressive
321. 12:05overload on autopilot as the algorithm
322. 12:08analyzes your performance to suggest how
323. 12:10you may progress to optimize gains the
324. 12:12app automatically tracks your progress
325. 12:14on virtually every metric you need and
326. 12:17unlockable achievements help keep things
327. 12:19fun with an exercise database of more
328. 12:21than 600 exercises simple video and text
329. 12:25instructions give you confidence in
330. 12:26knowing you're performing the exercises
331. 12:28effectively the reviews speak to its
332. 12:30quality but you don't have to take their
333. 12:32word try out all these premium features
334. 12:35free for 14 days with a link in the
335. 12:37comments and description if you continue
336. 12:39the link also gives you 20% off I hope
337. 12:42you enjoy testing it out feel free to
338. 12:44let me know about your experience and
339. 12:46feedback thank you for making it to the
340. 12:48end feel free to check out another one
341. 12:50of the videos at the house of
342. 12:52hypertrophy