How I Grew Thick Fingers (FULL GUIDE) — Transcript

Full transcript

1. 0:00Growing your fingers is possible. I
2. 0:01started with incredibly skinny fingers
3. 0:03and hands, but I managed to make them
4. 0:05thick. At first, I was only noticing
5. 0:06muscle growth, but my fingers remained
6. 0:08the same size. And by digging deeper
7. 0:10into hand conditioning methods, I
8. 0:12managed to make my fingers twice as
9. 0:13thick as they were at the start. And the
10. 0:15way I keep track of that is with this
11. 0:17ring. Back then, I was able to wear it
12. 0:18on all fingers easily, even my thumbs.
13. 0:21They were so skinny that the ring would
14. 0:22sometimes fall off on its own, but now
15. 0:24it would be impossible for me to wear it
16. 0:26again because of how much they've grown.
17. 0:27So, how did I do that? Growing your
18. 0:29fingers really require a completely
19. 0:31different approach than the other ones I
20. 0:32usually share to thicken the hand
21. 0:34muscles. The first and most efficient
22. 0:36method for me is plate wrist curls. It
23. 0:38puts immense pressure on the finger
24. 0:39joints, and you can instantly see them
25. 0:41increase in size due to the pump they
26. 0:42provide. I do six to 12 reps of those
27. 0:44using some heavy metal plates. This not
28. 0:46only is an incredible exercise to make
29. 0:48your forearm flexors and wrist bigger,
30. 0:50but at the same time, the static hold
31. 0:52you are putting your fingers through
32. 0:53will thicken their joints. If you're not
33. 0:55strong enough to finger plate curls 10
34. 0:56to 20 kilo plates, I recommend you to
35. 0:58not go for a smaller one as the
36. 1:00greatness of this exercise comes from
37. 1:02the fact that the longer the plate is,
38. 1:03the further the center of mass is, and
39. 1:05the more pressure is applied at the tip
40. 1:07of your fingers because of the leverage
41. 1:08it creates. This allows you to use that
42. 1:10exercise at its fullest potential by
43. 1:12putting all the stress directly into
44. 1:14your fingers. Using both hands at the
45. 1:16same time with a big plate would be a
46. 1:17much better idea than using a small one
47. 1:19with just one hand as now you get that
48. 1:21benefit I just talked about while making
49. 1:23the exercise affordable for your
50. 1:24strength level. If you want to make that
51. 1:26exercise easier, you need to place your
52. 1:28fingers further on the plate as it
53. 1:30reduces the leverage. But if you want to
54. 1:31make it harder, do the opposite and
55. 1:33place them as low down as you can as it
56. 1:35will make the leverage longer and harder
57. 1:36to hold. Moving on to the next exercise,
58. 1:39static holds in uncomfortable places. I
59. 1:41used to find tight spots on rocks,
60. 1:43walls, and trees near my house and hold
61. 1:45on to them until failure or until I'd
62. 1:47fall. This pumped my fingers and hands
63. 1:49like crazy, but also helped me achieve a
64. 1:51250 lbs grip strength when I was on a
65. 1:53quest to make my grip as strong as
66. 1:55possible. Now, of course, this is not
67. 1:56the only grip exercise I did to achieve
68. 1:58this, but I think it helped a lot. This
69. 2:00is just a side benefit as here what you
70. 2:02want to achieve is purely finger size. I
71. 2:04found that the greasier the surface was,
72. 2:06the more pumped and thick my skin would
73. 2:08become. So, don't shy away from places
74. 2:09that hurt slightly. To what extent
75. 2:11exactly you will have to decide for
76. 2:12yourself, but what I can tell you is
77. 2:14that sometimes after a static hold was
78. 2:16done, I would look at my hands and I
79. 2:17would have a few little bleeding spots.
80. 2:19Not saying you should hurt yourself, but
81. 2:20this is how uncomfortable I used to make
82. 2:22them. I don't think that normal pull-ups
83. 2:24will do anything for finger growth as
84. 2:26the handles are usually soft metal
85. 2:28without any imperfection, meaning that
86. 2:30they place an even pressure everywhere
87. 2:32on your hand. They usually toughen your
88. 2:33hands a little through the callus they
89. 2:35create on your palms, but that's about
90. 2:36it. I think that you will see way more
91. 2:38significant results than that by either
92. 2:40doing two and pull-ups or three pull-ups
93. 2:42as those puts much more emphasis on your
94. 2:43fingers and hands, but at the cost of
95. 2:45working your back a little bit less, of
96. 2:47course. Static holds with grip tools are
97. 2:49not a great way to make them bigger. A
98. 2:51bit more expensive than doing it on
99. 2:52trees and walls, but at least with those
100. 2:54you can do it pretty much everywhere you
101. 2:55want and develop some very specific hand
102. 2:57strength as a bonus. Like a walnut
103. 2:59breaking hand strength with this tool
104. 3:01called the thumb piston. I'm actually
105. 3:03training to break walnuts easily with my
106. 3:05thumbs and I'm mostly using hand
107. 3:06grippers and this tool, but I cannot
108. 3:08procure myself any walnuts because it's
109. 3:09not the season right now. Anyway,
110. 3:11possibilities are endless because there
111. 3:13are so many tools available, but I'd say
112. 3:15that the flat ones are the ones that
113. 3:16will work the fingers the most. Forget
114. 3:18round and conic tools for that as they
115. 3:20will put all the pressure in your palms
116. 3:22and not the fingers. If you look closely
117. 3:24here with this pinch block all the
118. 3:25pressure is going straight to my fingers
119. 3:27because it is flat. I can't use much of
120. 3:29my forearm strength like the cupping for
121. 3:31example, which makes those tools perfect
122. 3:33because I have to rely purely on
123. 3:34applying strength through the tip of my
124. 3:36fingers. Same goes for arm wrestling
125. 3:38handles. I've used those so much through
126. 3:40my training journey and they always pump
127. 3:41my fingers, especially the flatter ones
128. 3:43like the King's Cup and the anti-top
129. 3:45roll handle as they attack the tip of
130. 3:47the fingers specifically. I'm just
131. 3:49quickly listing all the tools that
132. 3:50helped me grow them, but I will talk
133. 3:52about sets, reps, and frequency at the
134. 3:54end of the video. On the cheaper side of
135. 3:56the tools I used, the rubber egg
136. 3:57definitely comes first. What makes it
137. 3:59great again is that you cannot crush it
138. 4:00like a hand gripper, but you have to use
139. 4:02the tip of your fingers to do so,
140. 4:03completely shifting the pressure into
141. 4:05your phalanx. I have mainly used that
142. 4:07tool to target my thumbs during my
143. 4:08journey. The rice bucket training can
144. 4:10also be highly efficient, but we'll have
145. 4:11to do something I haven't shown much on
146. 4:13this channel, which is the spear hand
147. 4:14method. Basically, piercing the rice as
148. 4:16hard as you can with a straight hand.
149. 4:18You will feel the instability and
150. 4:19pressure it provides inside of your
151. 4:21fingers while penetrating the rice. Out
152. 4:24of the tens of exercises possible with
153. 4:25the rice bucket, I think that this one
154. 4:27is the best to target finger size and
155. 4:29strength. Finger push-ups are also
156. 4:30excellent for that goal, but I haven't
157. 4:32done them much during my journey, so I
158. 4:34won't say more about it since I think
159. 4:35none of my gains come from it. They are
160. 4:37also pretty hard if you're starting with
161. 4:39incredibly weak and thin fingers, just
162. 4:41like I did. And they work your chest,
163. 4:42too, which sucks as I prefer being
164. 4:44completely fresh for my chest days at
165. 4:46the gym. I guess we could also just hit
166. 4:48hard surfaces with our fingers to
167. 4:49strengthen them through the shocks, but
168. 4:51again, I haven't tried it for long
169. 4:52enough, so I won't express myself on it.
170. 4:54I'll be honest with you, my fingers and
171. 4:56hands are not always that thick. If you
172. 4:58go down the same hand and forearm
173. 4:59training path as me, you will notice
174. 5:01that their size varies a lot depending
175. 5:03on a lot of factors. If it's hot, cold,
176. 5:05if you ate carbs or something before.
177. 5:07Sometimes they will be big and pumped,
178. 5:08but sometimes you will feel like they're
179. 5:10tiny. Just like your dick, you know, the
180. 5:12size changes depending on if you're cold
181. 5:13or hot, and the same thing applies to
182. 5:15hands. Like, I can have massive
183. 5:17throbbing pumped hands, turn on the AC,
184. 5:19and 20 minutes after they will
185. 5:20drastically get smaller and less
186. 5:22vascular. So, just be aware of that when
187. 5:24tracking progress as it can be
188. 5:25confusing. That being said now, let's
189. 5:27talk about the sets, reps, frequency in
190. 5:29a week, and all that good stuff. Hands
191. 5:31and forearms can be trained every day
192. 5:32like you probably know, and as fingers
193. 5:34are tied to your forearms and hand
194. 5:36muscles, the same applies to them. It's
195. 5:38just a question of can you handle it? At
196. 5:40first, I couldn't train forearms every
197. 5:41day. They would get sore for 1 to 2 days
198. 5:43when I did the rice bucket workout
199. 5:44routine, but as I kept doing it, I
200. 5:46noticed that the soreness would go away
201. 5:47much faster to the point that it
202. 5:49actually completely disappeared. I am
203. 5:51now able to handle such insane volume
204. 5:52and intensity in my forearms like for
205. 5:54example, I'm able to arm wrestle for
206. 5:56three to six hour sessions or train them
207. 5:58to failure every day because I built
208. 5:59this level of stamina in them. So it
209. 6:01will vary from person to person but the
210. 6:03rule I go by is that don't train them if
211. 6:05they're already sore. Take as much rest
212. 6:07as you need but don't work on the
213. 6:08soreness. The same thing would apply to
214. 6:10your fingers. If they still hurt after a
215. 6:12day, I wouldn't train them again. I
216. 6:13would say two to three times a week for
217. 6:14the heavy load exercises such as the
218. 6:16finger plate curls or wrist curls with
219. 6:18the handles I talked about will be a
220. 6:20minimum in my opinion. But as for the
221. 6:22less stress inducing exercises such as
222. 6:24the wrist bucket, rubber egg, thumb
223. 6:25piston, and static holds, you can
224. 6:27absolutely do them every day if you have
225. 6:29time. It is hard to say how many sets
226. 6:30and reps exactly because I have rarely
227. 6:32tracked any workouts like that. I
228. 6:34usually just do a lot because I like it
229. 6:35and I find it fun to train farms or our
230. 6:38hands while watching a video or just
231. 6:39going in my garden and doing the stuff I
232. 6:41showed in the sun. But as a minimum
233. 6:43baseline, I would say that four sets to
234. 6:44eight year is what you should reach for
235. 6:46every day. It will take time but I
236. 6:48cannot tell you lies. This is the amount
237. 6:49of volume fingers will require to grow
238. 6:51as there are no muscles in them but
239. 6:52purely tendons and bones. Take my thumbs
240. 6:55for example, they are by far my biggest
241. 6:56fingers because I have focused on them a
242. 6:58hundred times more than the rest of my
243. 7:00hands for the majority of my journey. As
244. 7:02I was doing five sets of 60 reps of
245. 7:04pronation and raising every day, they
246. 7:05had so much more stress applied on them
247. 7:07since my initial goal was just growing
248. 7:09that big meaty thumb muscle. But because
249. 7:11of the sheer amount of volume they went
250. 7:12through, my actual thumb bones grew
251. 7:14little by little and it's not only
252. 7:16because of the pronation and raising. As
253. 7:17I told you, I used tens of tools and
254. 7:19training methods to achieve that goal
255. 7:20and that for hundreds of days straight.
256. 7:22I was just always applying some kind of
257. 7:24pressure to my thumbs at all times
258. 7:25whether by arm wrestling training and
259. 7:27practice or using some specific machines
260. 7:29like the thumb more for example. I did
261. 7:31so many thousands of sets to failure
262. 7:32that I ended up with disproportionate
263. 7:34thumbs compared to my hands which is why
264. 7:36I am focusing more on fingers now to try
265. 7:38and balance everything out. If you want
266. 7:39to To my advanced forearm programs, gym
267. 7:41splits, and diet plans, you can find
268. 7:43them all in my community, first link in
269. 7:45the description. We are the number one
270. 7:47community owners to grow bigger hands,
271. 7:49forearms, and wrist, and so on. The
272. 7:50transformations you have in there speak
273. 7:52for themselves. I am far from being the
274. 7:53only one to have achieved such results.
275. 7:55Whether they are getting massive,
276. 7:57getting shredded, putting on a ton of
277. 7:58muscle, adding inches to their wrist,
278. 8:00forearms, and neck, our members have
279. 8:02done it all. Just look at their
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