How I Built My Forearms (Only 2 Exercises) — Transcript

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1. 0:00I'm going to be completely honest with
2. 0:01you. For probably the first 5 years of
3. 0:02my training, I never trained forearms at
4. 0:04all. I wasn't doing wrist curls. I
5. 0:06wasn't doing dedicated forearm workouts.
6. 0:08And I also wasn't doing these things.
7. 0:10And honestly, the closest thing I done
8. 0:12to forearm training over those 5 years
9. 0:14was hammer curls. And obviously, my
10. 0:16forearms weren't getting indirectly
11. 0:17trained by doing them. But I was doing
12. 0:20things like rows, pull-ups, pull downs,
13. 0:23you know, heavy dumbbells, and basically
14. 0:24anything I had to do to grip a weight.
15. 0:26But after years of training and
16. 0:28education and actually educating myself
17. 0:30on the anatomy of the muscle group, if I
18. 0:32was to specifically start training my
19. 0:33forearms today, there are two exercises
20. 0:36that I would add on top of probably what
21. 0:38you're doing already. You don't need an
22. 0:39entire forearm day. You don't need eight
23. 0:41different exercises. You need to
24. 0:43understand what you're actually going to
25. 0:44train. And that's what I'm going to show
26. 0:45you today. But before I show you the
27. 0:47exercises, why should you care? Because
28. 0:48forearms are the most visible muscle
29. 0:50group in your entire body. Think about
30. 0:52it. You're wearing a t-shirt. Your
31. 0:53forearms are showing. You're wearing a
32. 0:54polo. Your forearms are showing. Even a
33. 0:56long sleeve shirt that rolls up, the
34. 0:58only muscle group that you can see in
35. 0:59your entire body is your forearms. So it
36. 1:01doesn't matter if you've got massive
37. 1:02biceps and triceps. If they taper down
38. 1:04to a skinny ass forearm, nobody's going
39. 1:06to know you train. So instead, if you
40. 1:08want thicker, stronger, and more
41. 1:10proportioned forearms, then this is
42. 1:12going to be good for you. You also need
43. 1:13to remember that forearms aren't just a
44. 1:15practical benefit. Your forearms are
45. 1:16heavily involved in every single
46. 1:18exercise you do, like your grip
47. 1:20strength, for an example. It will
48. 1:21increase the amount of pull-ups. You can
49. 1:22do rows. You can do pull downs or the
50. 1:25LL's. Literally anything that involves
51. 1:27you pulling the weight. You can
52. 1:28obviously use lifting straps when
53. 1:30appropriate. But if you want me to be
54. 1:31honest, I'm full natural. I don't train
55. 1:33with any lifting straps or anything like
56. 1:34that. But the point is, we're not going
57. 1:35to learn how to train them today just
58. 1:37for the how they look. Of course, it's a
59. 1:39benefit, but it's also going to be the
60. 1:40benefits that they can get in other
61. 1:42areas. You have to understand your
62. 1:43forearms are way more complicated than a
63. 1:45bicep. There are lots of muscle groups
64. 1:46involved in controlling your fingers,
65. 1:49your wrist, your forearm. But I'm not
66. 1:50going to turn this into anatomy lecture.
67. 1:52So for building your forearms, I want
68. 1:54you to focus on two basic movements,
69. 1:56which is going to bring me on to
70. 1:57exercise number one. We're going to do
71. 1:58wrist curls. Now, this is going to
72. 2:00directly train your muscles on the
73. 2:01underside of your forearm, also known as
74. 2:03your wrist flexors. And these muscles
75. 2:05contribute to overall mass of your
76. 2:07forearm. Now, the exercise itself is
77. 2:08incredibly simple, but there's one
78. 2:10mistake I see constantly. People use way
79. 2:12too much weight. You simply just want to
80. 2:14grab a pair of dumbbells or of course
81. 2:15you can use a barbell or a cable if
82. 2:17you've access to it. But personally, I
83. 2:19would just support my forearms on a
84. 2:20bench or on my legs. Have your palms
85. 2:22facing upwards. Your wrist should be
86. 2:24able to move freely over the edge. Now
87. 2:26allow the weight to lower under control.
88. 2:28You want to get a stretch through your
89. 2:29forearms. Then you want to curl your
90. 2:31wrists back towards you. Now you want to
91. 2:33focus on a big squeeze at this point and
92. 2:35slowly lower it down like this. And
93. 2:38that's it. The movement should be
94. 2:39happening at your wrist. You definitely
95. 2:41don't want to turn this into a bicep
96. 2:42crow where you start swinging your
97. 2:44shoulder back just to get a raise up.
98. 2:45Your elbows aren't moving, shoulder
99. 2:47isn't moving, your bicep isn't moving.
100. 2:49It's just this. That's it. The main
101. 2:51thing you just want to focus on is
102. 2:53controlling the weight and squeezing the
103. 2:55weight. Now, for the sets of this, I'd
104. 2:56recommend four total sets. I generally
105. 2:59go higher in reps where you could go up
106. 3:00to 20 25. I would do one warm-up set and
107. 3:03I would do three total sets until
108. 3:05failure. Now, remember, when you get
109. 3:06closer to 20 and 25 reps, you're going
110. 3:09to feel like giving up. But you just
111. 3:10need to push through it. Even if you
112. 3:11just start doing this little tiny
113. 3:13movements, you're involving all of these
114. 3:15muscle groups, which are going to be
115. 3:16gamechanging. You need to push until
116. 3:19ultimate failure. Now, for exercise
117. 3:20number two, we're going to move on to
118. 3:22the opposite. Now, we've trained one
119. 3:23side, but we're not finished. This time,
120. 3:25we're flipping our hands over. Instead
121. 3:27of our palms facing upwards, our palms
122. 3:29are now facing down. So, now we're
123. 3:31training the wrist extensors on the
124. 3:33other side. And this is something that
125. 3:34most people will neglect. Now, after
126. 3:36spending years of training biceps, but
127. 3:38never training your triceps, it doesn't
128. 3:40really make much sense, right? So, it's
129. 3:41the same idea here. If I'm specifically
130. 3:44trying to build a complete looking
131. 3:45forearm, I don't only want to train one
132. 3:47movement. I want wrist flexion, but I
133. 3:49also want wrist extension. And that's
134. 3:51why these two exercise pair together so
135. 3:53well. Now, again, you want to support
136. 3:54your forearms, but this time, you want
137. 3:56to have your palms facing down. You want
138. 3:58to let your wrist lower under control.
139. 4:00Then, you want to bring the back of your
140. 4:02hands upwards by extending your wrists.
141. 4:04You want to really focus on squeezing
142. 4:06and maybe even holding at this point and
143. 4:09then slowly control it down like this
144. 4:11and repeat. Now, you're probably going
145. 4:12to notice something immediately. You're
146. 4:14much more weaker on these ones compared
147. 4:16to the other ones. And that is going to
148. 4:18be completely normal. If you need to
149. 4:19drop the weight. Now, the thing like
150. 4:21wrist curls I want to make very clear is
151. 4:23it's not going to be the traditional
152. 4:24progressive overload like you would do
153. 4:26on your chest press. Honestly, the main
154. 4:28thing you should be focused on is using
155. 4:29a light weight and aiming for complete
156. 4:31burnout. slowly control it and really
157. 4:33spend time in the most difficult parts
158. 4:35of a movement like at the top with that
159. 4:37full squeeze and you too will have
160. 4:39forearms like me shortly. Ow! Bicep
161. 4:42cramp. Ah. Now for the sets. Ah. Now for
162. 4:44the sets of the second exercise. Since
163. 4:47you're already warmed up in your
164. 4:48forearms, you only need three total
165. 4:50sets. You're going to do three sets to
166. 4:51complete failure. Again, allow up to 20
167. 4:5425 reps if you need to. Now, I did say
168. 4:56something at the start of the video
169. 4:57which probably intrigued everybody, and
170. 4:59it's hammer curls. So, let's take hammer
171. 5:01curls training for an example. You're
172. 5:02going to hit your biceps and you're also
173. 5:04going to hit your brachiialis. And more
174. 5:05importantly in this video, I'm going to
175. 5:07try to say this as correctly as possible
176. 5:09because I always fumble on it. Your
177. 5:10brachioralis, your brachioral your
178. 5:13brachioralis.
179. 5:15Oh, [ __ ] The brochior adilus is that
180. 5:18large muscle group running along your
181. 5:20thumb all up the side of your forearm
182. 5:22here. And when it's developed, it adds a
183. 5:24lot of thickness around your upper
184. 5:25forearm and your elbow area. So, hammer
185. 5:27curls absolutely contributed to my
186. 5:29forearm development. So, you're probably
187. 5:30asking me, why is hammer curls not just
188. 5:32one of the two? Because I'm assuming
189. 5:34you're already probably doing your
190. 5:35hammer curls for your bicep training.
191. 5:37So, this is going to go handinhand with
192. 5:38these two exercises. So, keep your
193. 5:40hammer curls in your bicep training.
194. 5:42Absolutely. Then you can add your wrist
195. 5:44curls and your wrist extensions. And
196. 5:45you're probably wondering, you know,
197. 5:47what about things like this? And yeah, I
198. 5:49did fall for them, but honestly, I would
199. 5:50just go into the gym and do a proper
200. 5:52exercise because honestly, things like
201. 5:54this are not going to make you look
202. 5:56jacked, so throw it away. Now,
203. 5:58progressive overload still matters, but
204. 6:00you should just instead focus on getting
205. 6:01an extra rep every single week as
206. 6:03opposed to upping the weight
207. 6:04dramatically because that is slightly
208. 6:06unrealistic. The thing that I'm most
209. 6:07shocked by is that only 15% of people
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