Did I Keep My Wrist Gains After Cutting — Transcript

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1. 0:00I gained 2.8 cm on my wrists after
2. 0:02hundreds of days of hand growth
3. 0:04exercises, but after losing 15 kilos and
4. 0:06getting back to my pre-bulk body fat
5. 0:08levels, did my wrist go back to their
6. 0:10original size? So, I started this whole
7. 0:12journey as a very skinny guy. I had no
8. 0:14muscle mass and a thin frame, but after
9. 0:16finding out about arm wrestling, I
10. 0:17started training and gaining weight
11. 0:19little by little. With all that forearm
12. 0:21and hand training I was doing, I noticed
13. 0:22that my wrists were getting thicker. I
14. 0:24had went from 16 cm to 18.8 cm in 300
15. 0:28days, but I might have taken the bulk
16. 0:30too far and ended up fatter than I
17. 0:31should have. So, during the journey to
18. 0:33reach the day 400 of growing my hands, I
19. 0:35started cutting and here we are now. I
20. 0:37am 15 kilos down and the results are
21. 0:39shocking. My wrists kept their size even
22. 0:41though I've lost so much fat. My tendons
23. 0:43have become so thick that they make up
24. 0:45for the weight loss and I think that it
25. 0:46makes sense when you look at the feats
26. 0:48of strength I have developed. I am now
27. 0:49able to do wrist flexions with 50 kilos
28. 0:51for about six reps, do 60 kilos reverse
29. 0:54curls for four sets of 12, and when you
30. 0:56combine those heavy loads feats of
31. 0:57strength with all the other high reps
32. 0:59and high volume hand exercises I do, I
33. 1:01think it makes sense why my wrist
34. 1:02tendons have become so thick. You see,
35. 1:04before the cut, my forearms would just
36. 1:06be big overall and measured in at 41 cm
37. 1:09at their thickest point. Now, they still
38. 1:10measure in at 41 cm, but I've lost all
39. 1:13the extra fat near the wrist and on the
40. 1:15brachioradialis. So, they look smaller
41. 1:16than before, but the highest point
42. 1:18measurements remain the same. Now, you
43. 1:20can notice that my forearm muscles and
44. 1:21wrist tendons make my wrist much
45. 1:23thicker. When I clench my fists, you can
46. 1:25see that my tendons pop outwards, and
47. 1:27when I relax my hands, the muscle
48. 1:29bellies of my wrist extensors go up,
49. 1:30making them look even thicker than they
50. 1:32are. A lot of people had been telling me
51. 1:34that my wrist gains were just from the
52. 1:35fat I put on, but this closes the debate
53. 1:37and proves that it is possible, just
54. 1:39like finger and hand growth, which I
55. 1:41have also achieved. I have defied my own
56. 1:43skinny genes and completely transformed
57. 1:45my thin frame and lanky arms into an
58. 1:47hybrid physique. I built the neck and
59. 1:48traps of a wrestler, the forearms of an
60. 1:50arm wrestler, the biceps of a gymnast,
61. 1:53and the hands of a farmer. And after
62. 1:54hundreds of days of dedicated hand
63. 1:56growth exercises, this This what you
64. 1:57will be capable to achieve in terms of
65. 1:59wrist growth. And if you still don't
66. 2:01understand why I'm saying that hand
67. 2:02training will cause wrist, fingers, and
68. 2:04forearm growth, it's because all of
69. 2:05those are tied. Forearms are so complex
70. 2:07and contain over 20 muscles on their
71. 2:09own. Now you add to that the muscles of
72. 2:10the hand and you get hundreds of
73. 2:12training possibilities. But this doesn't
74. 2:14need to be overwhelming. I have done
75. 2:15four main lifts during this journey that
76. 2:17in my opinion gave me the most wrist
77. 2:19growth. The first and most important for
78. 2:21me is wrist flexions. This puts so much
79. 2:23pressure on the wrist that over a long
80. 2:24time they have to adapt to the weight.
81. 2:26At first it was super painful for me to
82. 2:28do those because of how skinny and weak
83. 2:29my wrist were. But I pushed through the
84. 2:31pain and adapted and now I'm able to
85. 2:33wrist curl 50 kilos whereas before 20
86. 2:35kilos would have hurt me. It is just a
87. 2:37question of adaptation. Prior to me
88. 2:39starting arm wrestling, I wasn't putting
89. 2:40my wrist through any kind of work so
90. 2:42they remained fragile. I was just
91. 2:44spending my days playing Minecraft and
92. 2:45GTA so yeah, getting into this barbaric
93. 2:48sport was a sudden change and required a
94. 2:50lot of adapting. But yeah, this exercise
95. 2:52is the one that will make your tendons
96. 2:53really pop out and thick. And there are
97. 2:55so many ways of doing wrist flexions.
98. 2:57You got plate wrist curls, landmine
99. 2:58wrist curls, pulley wrist curls. You can
100. 3:00do them with a dumbbell or a loading pin
101. 3:02and so many more. But you can just start
102. 3:04simple with a thick grip on a dumbbell.
103. 3:06And if you do not have a thick grip yet,
104. 3:08you can wrap a towel around it. Or if
105. 3:10you want to know the best one that
106. 3:11exist, I recommend you to watch this
107. 3:12video. The second exercise will be
108. 3:14reverse curls. It will put the same
109. 3:16amount of pressure on the wrist but this
110. 3:18time in the opposite direction. It is
111. 3:20more of a forearm exercise but the
112. 3:21static load it will put your wrist and
113. 3:23extensor through will make them
114. 3:24unfathomably stronger which means
115. 3:26thicker in the long term. The heavier
116. 3:28the barbell is, the stronger they will
117. 3:29get as they're the one who have to hold
118. 3:30that amount of weight straight. And
119. 3:32since I'm reverse curling 60 kilos, it
120. 3:34is especially true for me. But if you
121. 3:36feel like your wrists are weaker than
122. 3:37your forearms and biceps and they start
123. 3:39to give up during your sets, you can
124. 3:41change this exercise into wrist
125. 3:42extensions isolations either using a
126. 3:44dumbbell or this tool called the forearm
127. 3:46finisher which I think is the single
128. 3:48best tool on earth to grow ultra defined
129. 3:50forearm extensors giving them those
130. 3:51piano strings on the back. It is the
131. 3:53only tool I've been using to get this
132. 3:55amount of definition besides the reverse
133. 3:57curls. The last two exercises are
134. 3:59pronation and rising. Now those are
135. 4:00crucial and the exercises I've been
136. 4:02doing for the longest. They are the ones
137. 4:04that introduced me to this whole hand
138. 4:06and wrist growth journey and the ones I
139. 4:07did and documented for 300 days
140. 4:09straight. They also put an insane amount
141. 4:10of pressure on your wrist while not
142. 4:12involving the main tendons that will
143. 4:14activate while doing wrist extensions.
144. 4:16Those movements target the bones and
145. 4:17joints themselves, which is why so many
146. 4:19guys feel pain when they first try them
147. 4:21or are much weaker than they thought. I
148. 4:23haven't been using usual rep ranges for
149. 4:25this exercise. I have been doing five
150. 4:26sets of 60 reps for both with 10 kilos
151. 4:29since the beginning. As I wasn't trying
152. 4:30to target muscle hypertrophy but purely
153. 4:32hand, wrist, and tendon thickening,
154. 4:34which worked. I have made a full guide
155. 4:36on how to set those up if you still
156. 4:37don't know. You can use a judo belt, an
157. 4:39elastic band, any kind of strap, or a
158. 4:41backpack. Put a low weight on the other
159. 4:43end and you're good to go. You will want
160. 4:45to do those movements every day if you
161. 4:46want to see wrist growth. It is a
162. 4:48commitment, but I've seen my first
163. 4:50centimeter of wrist growth at the day
164. 4:52100 of doing both of those daily and
165. 4:54other men in my community have as well.
166. 4:56So, if you want to replicate those
167. 4:57results, you can with enough dedication.
168. 4:59Now, a very important point. If you're
169. 5:01going to do both of those every day, I
170. 5:03also highly recommend you to implement
171. 5:05their antagonist movements to avoid
172. 5:07imbalance and any potential elbow pain.
173. 5:09If you do pronation, you also need to do
174. 5:11supination. If you do rising, which is
175. 5:13also known as radial deviation, you need
176. 5:15to do ulnar deviations too. I have only
177. 5:17started doing those recently, which is a
178. 5:19big mistake as I've grown massive
179. 5:20pronators and never trained the
180. 5:22supinators, which left me with pretty
181. 5:24consequent elbow pain and the inability
182. 5:26to do a hook during an arm wrestling
183. 5:28match. So, I am now doing light
184. 5:29supination and ulnar deviations on the
185. 5:31side of my training to be more balanced.
186. 5:33This setup is pretty simple. Here is how
187. 5:35you wrap your hand around an elastic
188. 5:36band for the supination movement.
189. 5:41And here is how you set it up for the
190. 5:43ulnar deviations. You can either wrap
191. 5:45the band around your hand or hold it
192. 5:46from your pinky finger. Now, I wouldn't
193. 5:48say that you need to do the same amount
194. 5:50of volume as pronation and rising. I
195. 5:52would just advise you to not completely
196. 5:54ditch those exercises like I did and who
197. 5:56knows, maybe if I had been doing those
198. 5:58exercises for hundreds of days as well
199. 6:00besides the other two, maybe my wrist
200. 6:01transformation would have been even
201. 6:03thicker. I most likely left some wrist
202. 6:05gains on the table by not doing those
203. 6:07and got some elbow pain, too. So, it is
204. 6:09in your interest to do those as well.
205. 6:11Now, of course, I cannot make a wrist
206. 6:12comparison video without redoing the
207. 6:14test of the watch. So, in my 300 days
208. 6:16video, I showed that I couldn't put this
209. 6:18watch on anymore because my hands had
210. 6:20gotten too large for it to even go past
211. 6:22them. So, I went to the same spot with
212. 6:23the same watch to try again, and I ran
213. 6:26into the same problem. My hands are
214. 6:28still too thick for it to fit, and I
215. 6:29guess that it wouldn't even fit on my
216. 6:31wrist anyway. You see, my right hand and
217. 6:33wrist have always been a little slimmer,
218. 6:34and I also had to go months without
219. 6:36training that side due to multiple
220. 6:37injuries with her elbow, shoulder, and
221. 6:40even back injuries. So, I think that it
222. 6:41would be possible for me to put it on my
223. 6:43right wrist if I managed to get it past
224. 6:45the hand, but it would be super tight as
225. 6:47I ran into that problem already on day
226. 6:49200 when I was still high body fat. I
227. 6:51was still able to wear it, but I was
228. 6:53restricted in my movements. And although
229. 6:55my hands definitely got slimmer with
230. 6:56that weight loss, they are still no
231. 6:58match for my watch. All of my programs
232. 7:00are in my school community, first link
233. 7:02in the description. I have multiple
234. 7:03tiers in there with different programs
235. 7:05for each. If you're on low budget, you
236. 7:06can get the standard tier for just 25
237. 7:08bucks a month, which will give you a
238. 7:10full day-by-day four weeks hand, neck,
239. 7:12and forearm growth program, a bonus
240. 7:14calisthenics course, and access to me.
241. 7:16Now, if you have higher budget, you can
242. 7:17get the VIP tier, which will grant you
243. 7:19access to my full diet plan with 14 plus
244. 7:22meals, all of my advanced hand, forearm,
245. 7:24and neck programs and gym splits. And of
246. 7:26course, weekly group calls to answer all
247. 7:28of your questions.
248. 7:29>> And look, I got an instrument right
249. 7:30here. This is
250. 7:33I got an instrument. Do you want to make
251. 7:35a mashup?