Build Your Forearms FASTER: The Most Detailed Guide on the Web

Рет қаралды 88,816

Күн бұрын

Alpha Progression App: alphaprogression.com/HouseofH...
Z-anatomy - lluisv.itch.io/z-anatomy (program used for anatomy)
Timestamps:
0:00 Intro
0:30 Part 1: Enhance Your Forearm Knowledge
5:50 Part 2: Do You Really Need Direct Forearm Training?
8:02 Part 3: Is This the Best Forearm Exercise?
18:14 Part 4: What About the Extensors?
19:26 Part 5: Grip Training
26:16 Part 6: Radial and Ulnar Deviation?
27:07 Part 7: Pronation and Supination Training?
28:52 Part 8: The Brachioradialis
37:21 Part 9: Final Thoughts
References:
Palmaris Longus research:
- www.ncbi.nlm.nih.gov/books/NB... (absent in up to 26% of people)
- www.ncbi.nlm.nih.gov/pmc/arti... (tests for palmaris longus)
- • Are You Missing a Fore... (video showing tendon in one arm but not the other)
Holzbaur - pubmed.ncbi.nlm.nih.gov/17241... (sizes of the forearm muscles)
Gonzalez - pubmed.ncbi.nlm.nih.gov/9239550/ (forearm muscle leverages)
Ackland et al. - pubmed.ncbi.nlm.nih.gov/30411...
Maeo hamstrings leg curl study - pubmed.ncbi.nlm.nih.gov/33009...
Kassiano partial long length study - pubmed.ncbi.nlm.nih.gov/37015...
HoH article on stretch gains - houseofhypertrophy.com/stretc...
Maeo triceps overhead extesions vs pushdowns - pubmed.ncbi.nlm.nih.gov/35819...
Latest superset research: sportrxiv.org/index.php/serve...
Oranchuk isometric short length vs long length - pubmed.ncbi.nlm.nih.gov/30580...
Isometric vs normal training 2 studies
- pubmed.ncbi.nlm.nih.gov/13462...
- www.ncbi.nlm.nih.gov/pmc/arti...
Brachoradialis/Biceps EMG data
- www.jstage.jst.go.jp/article/...
- pubmed.ncbi.nlm.nih.gov/19084...
- pubmed.ncbi.nlm.nih.gov/29409...
- www.ncbi.nlm.nih.gov/pmc/arti...
- onlinelibrary.wiley.com/doi/a...
- academic.oup.com/ptj/article/...
- pubmed.ncbi.nlm.nih.gov/7270660/
- www.mdpi.com/2075-4663/11/3/64
- rc.library.uta.edu/uta-ir/han...
Nunes calf EMG data related to hypertrophy - pubmed.ncbi.nlm.nih.gov/32735...
Plotkin squats vs hip thrust EMG and muscle growth - pubmed.ncbi.nlm.nih.gov/37461...
Erksine supinated training resulted in superb brachioradialis hypertrophy - pubmed.ncbi.nlm.nih.gov/24610...
Murray elbow flexor leverages - pubmed.ncbi.nlm.nih.gov/7775488/
Beats:
1) Home - Resonance open.spotify.com/artist/2exeb...
2) Home - Hold
3) L'Indécis - Soulful chll.to/64a098ba + open.spotify.com/artist/5p1ic...
4) AMBIENT CLOUD RAP TYPE BEAT "OUTER SPACE" - • [FREE FOR PROFIT] AMBI...
5) Playboi Carti x Pierre Bourne Type Beat "Different pt6" (Prod. Fedia) - • [FREE FOR PROFIT] 💫 Pl...
6) Isaiah Rashad Type Beat "Away from duties" Prod.Scarim - • (FREE FOR PROFIT) Isai...
7) Home - New Machines
8) Kendrick Lamar X to Pimp a Butterfly X Thundercat Type Beat [Beat Switch] - • [FREE FOR PROFIT] KEND...
9) Sir x Isaiah Rashad Type Beat "Aesthetic" Prod. Scarim - • (Free For Profit) Sir ...
10) Angelic Pluggnb x Summrs x Autumn x Twinuzis Type Beat "TrenTwins" (Prod. Fedia) - • [FREE FOR PROFIT] 💐 An...
11) Home - Before the Night
12) Lakey Inspired - Better Days - open.spotify.com/artist/3zDGj...
13) Adrian x Playboi Carti x AdTurnUp Type Beat "Pink Castle" (Prod. Fedia) - • [FREE FOR PROFIT] 🌸 Ad...

Пікірлер: 466

@HouseofHypertrophy 14 күн бұрын

Hey all! This one took a while to make - Feel free to check out the Alpha Progression App: alphaprogression.com/HouseofHypertrophy Timestamps: 0:00 Intro 0:30 Part 1: Enhance Your Forearm Knowledge 5:50 Part 2: Do You Really Need Direct Forearm Training? 8:02 Part 3: Is This the Best Forearm Exercise? 18:14 Part 4: What About the Extensors? 19:26 Part 5: Grip Training 26:16 Part 6: Radial and Ulnar Deviation? 27:07 Part 7: Pronation and Supination Training? 28:52 Part 8: The Brachioradialis 37:21 Part 9: Final Thoughts See the description for references and the name of the beats used throughout the video.

@Cold-e6h 14 күн бұрын

really need a video on abs , please , there is no video on abs yet

@HouseofHypertrophy 14 күн бұрын

I do plan to create this soon!

@Dane33602 12 күн бұрын

Agreed. This is an excellent channel.

@doggo64 14 күн бұрын

I don't know how content this well produced is even free at this point

@HouseofHypertrophy 14 күн бұрын

🙏

@465kuba 14 күн бұрын

You pay with your gains

@ZeAdIQ 14 күн бұрын

For real

@doggo64 14 күн бұрын

@@HouseofHypertrophy I usually use an adblock but I especially disabled it for this one and spent a solid 10 minutes watching ads because the quality of the content is just too good to skip ads 💪🏻

@Kalilloko 14 күн бұрын

I pay KZfaq because of channels like this

@HHH1907. 14 күн бұрын

I remember when you only had a few thousand followers and now you have almost 300 thousand. You really deserve it.

@HouseofHypertrophy 14 күн бұрын

I truly appreciate your long time support! Thank you!

@filipcza2 5 күн бұрын

@@HouseofHypertrophy Me too and I was sure you will grow to be big channel if you just keeps on putting out quality videos. Nice to see hard work justly rewarded!

@koinkorillas1692 14 күн бұрын

The fact that you put your references in your description alone sets you in a tier above 99.9% of other creators. Yes your content is relatively rigorous, but it's unique and extraordinarily useful. I've learned a lot from your channel, and no doubt many creators in this space can also learn from you.

@HouseofHypertrophy 13 күн бұрын

I really appreciate those kind words, they mean a lot! Thank you!

@dbank6107 13 күн бұрын

Cringe

@Embracemasculinity10135 7 күн бұрын

Cringe

@tanks4dying 7 күн бұрын

@@Embracemasculinity10135Until you grow up, don’t ever comment on youtube. Your username is proof that your mental maturity is at an all time low

@Nehauon 3 күн бұрын

@@Embracemasculinity10135how ironic having a name like that

@FCMorba 13 күн бұрын

40 min vid on forearm hypertrophy, stacked with great information easily broken down. I’m all for it! How on earth is this free content? Thank you, fantastic content as always :)

@HouseofHypertrophy 12 күн бұрын

Thank you so much for the kind words, you are appreciated 💪

@RP-16 13 күн бұрын

I can see why you took so long. It is a masterpiece.

@HouseofHypertrophy 13 күн бұрын

Thank you my friend 🙏

@blazinchalice 14 күн бұрын

No other channel that I've seen breaks down the data in as clear and concise a way as HoH. Props!

@HouseofHypertrophy 14 күн бұрын

That's seriously kind of you haha, thank you!

@christopherjohnblack3526 14 күн бұрын

I'm an armwrestler. I like this video, especially that pronation is included. We love pronation lifts.

@HouseofHypertrophy 14 күн бұрын

🙏🙏🙏

@TheDaddyNick 12 күн бұрын

Lol

@boriboribo 13 күн бұрын

I've ALWAYS had skinny forearms...and i hate it. Recently started focusing them in my training routine and i see a huge, fast growth. Never been happier. And your videos are so on point. THANK YOU !!!

@sajith2957 13 күн бұрын

What are the exercises you are doing? And how many times per week?

@boriboribo 13 күн бұрын

@@sajith2957 1- Behind back barbel wrist curls 2 - pronated grip barbel curls 3 - dumbbell wrist twists 3 times a week in the gym i do Push, Lower body and Pull, at the end of every session i do forearms 3-4sets till failure ( it's amazing how quickly the forearms recover) And i do elastic band curls and twists at home.

@HouseofHypertrophy 13 күн бұрын

I wish you continued gains! 💪

@thwahirmahammed4334 10 күн бұрын

Bro I'm having a pair of 6kg dumbbells what i can do it to grow my forearms??? I normally do wrist curls thrice a week could you enlighten me with experience???@@boriboribo

@doggo64 14 күн бұрын

WE FINALLY GOT IT 🗣️🗣️🔥🔥

@HouseofHypertrophy 14 күн бұрын

Haha, this one took a while to make! I hope it helps you out in some way!

@doggo64 14 күн бұрын

@@HouseofHypertrophy really does :)

@Pain53924 14 күн бұрын

@@HouseofHypertrophy Your way of making these videos is extremely smart. Dividing the video in parts means that you can publish it in parts later the topics of which are specific. Very useful for people in a hurry. I haven't seen a more neutral approach on the internet. Animations are bang on. You're skeptical of everything. How do you know so much about the studies which are yet to be published? Who are you??

@doggo64 14 күн бұрын

@@HouseofHypertrophyI'm not sure but I speculate that using clips from videos into short form content ,consistently might improve channel analytics even further as it may reach a wider audience :)

@HouseofHypertrophy 14 күн бұрын

Yep! I've been thinking about this, will have a further think about it!

@ootakamoku 13 күн бұрын

Curling doesn't allow reaching full extension as the dumbell will fall as you mentioned. Therefore a better choice is to do hold knee push up position and just push up with your fingers so the palm leaves the ground and repeat that movement. Increasing distance between hands and knees increases the load. There is plenty of finger strength training research in climbing context and the related exercises that could have been used.

@HouseofHypertrophy 13 күн бұрын

That can be a pretty solid option, thank you! Of course, it is tough to know if that slight extra lengthening causes more growth (there's also some research coming out about this some time), but even still, I like what you've described. I'll be sure to check out more bodyweight variations and what climbers may do. if I figure anything is worth sharing, I can create some content on that. Much appreciated 🙏

@drakihen 14 күн бұрын

This channel never ceases to amaze me with how good it is.

@HouseofHypertrophy 14 күн бұрын

Thank you my friend, that means a lot!

@AmanKeshri-pb8cq 14 күн бұрын

This channel is a hidden gem! The scientific approach to fitness is refreshing and incredibly informative.I can understand how much effort it takes to make these kind of videos.Keep up the great work!

@HouseofHypertrophy 14 күн бұрын

Thank you so much, I really appreciate those kind words!

@andersjensen7348 14 күн бұрын

Crazy production and information value for free. Holy moly what a time to be alive!

@HouseofHypertrophy 14 күн бұрын

Haha, I truly appreciate those kind words! Thank you!

@LevysFitness 13 күн бұрын

Golden content. So much value in every second that passes. Great job as always. ❤

@HouseofHypertrophy 13 күн бұрын

Thank you so much my friend !

@seemarehab1259 Күн бұрын

I am calisthenics athlete and MBBS student this video helps me a lot for building muscles and for forearm muscles knowledge. Thanks a lot ❤❤

@GluttonforPunishment 13 күн бұрын

Reverse curls blew up my Brachioradialis. This was a major part of rehabbing my tennis elbow which plagued me for over 2 years. I had been doing plenty of curls in supination prior to the tennis elbow. Doing more reverse curls did a ton to help, and the Brachioradialis was clearly the limiting factor. The best variation for me was with an EZ bar which placed the Brachioradialis in direct opposition to the weight being moved and it would get a huge pump in this position. Definitely also hit some other extensor muscles, which sometimes became a limiting factor.

@raulbest4981 14 күн бұрын

I've been waiting for this video for a while. I've had a pretty bad day and seeing this appear in my feed really cheered me up! Keep up the great content💪💪

@HouseofHypertrophy 14 күн бұрын

Oh, bad days are the worst. I hope that whatever went wrong will resolve, and things get better! I hope you enjoy the video, and if you have any further questions about anything I will do my best to help!

@colbyscott8545 12 күн бұрын

Wow, I'm once again bewildered at how you can take such a complex topic with so many details to discover and present the information so clearly and concisely. Thank you for doing this.

@HouseofHypertrophy 12 күн бұрын

Thank YOU for those kind words and checking out the content, you are appreciated!

@simonchris5426 8 күн бұрын

One of the best videos on forearm training I've seen. I've struggled for a while to gain strength in my forearms and I'm also having some mild tennis elbow symptoms. I do workout 3 day a week and also work in construction so I think it's some kind of overuse injury. This video helped me locate the pain to somewhere in the extensor carpi radialis longus/brevis area, and also made me realise that the exercises I've been doing so far are suboptimal. I did the exercises in this video instead and today I'm sore in my forearms for the first time I can remember. 😂

@herekle9320 14 күн бұрын

This is the type of information that i am grateful that we have for free, you are doing such wonderful work. I will for sure use this and teach others stuff in this video.

@HouseofHypertrophy 14 күн бұрын

Thank you so much! I am grateful for you taking your time to watch it!

@supreme_zeeyus 10 күн бұрын

Keep up the great work, you deserve all the success. This is the only fitness page I take seriously now

@romanf7316 14 күн бұрын

Oh man I've been waiting for this one and you delivered!!!

@HouseofHypertrophy 14 күн бұрын

Thank you my friend! I wish you lots of gains 💪

@SnakeAndTurtleQigong 14 күн бұрын

So cool! Didn’t think about the finger flexion curls. Digging your work!

@HouseofHypertrophy 14 күн бұрын

Thank you my friend, as always!

@ndub4014 14 күн бұрын

Excellent! H.O.H This is the one I have been waiting for. and you did not disappoint. Thank you for all your hard work. You are making workouts and the world a better place my dude!

@HouseofHypertrophy 14 күн бұрын

Thank you so much for your truly kind words, I appreciate them more than you know. I hope you have an awesome rest of the week 💪

@YeaaaboiAlwin 13 күн бұрын

Been following you for 4 years already, always producing quality content 💪🏻 keep it up! You summarize years of learning in a single videos, it's amazing !

@HouseofHypertrophy 12 күн бұрын

Thank YOU for the long time support my friend, I really appreciate it 🙏

@quertyuiopquertyuiop9906 13 күн бұрын

Great video. I can't wait to watch a video about Neck muscles and lower leg (calves, tibialis etc..). A video about the 2 types of heart hypertrophy would be interesting too

@HouseofHypertrophy 12 күн бұрын

Thank you! I do plan to cover the neck and cavles at some part. I'm a little less sure about the tibialis and heart hypertrophy, but I will at least consider them and see what's out there in the research!

@user-he4ef9br7z 11 күн бұрын

For radial/ulnar deviation, grip onto on end of a barbell. If you don't have access to uneven dumbbells For pronation/supination, do what armwrestlers do, use cables, attach it to the thumb and twist your wrist. Even though the pronator may be small in volume, it is superficial, therefore adds a lot of detail to the forearms (size isn't everything when it comes to aesthetics.) Same goes for a lot of other muscles, especially in the forearms.

@beardyben7848 12 күн бұрын

For adding more focused supination resistance than an alternating bicep curl, try a rope pulley curl. You start neutral to slightly pronated grip, and as you lift, turn your thumbs outward and pull rope apart in the top of the lift. Maintain the resistance as you twist and separate the ropes. It's nice to have more than one option to train for the same goals.

@brandonoreily3718 14 күн бұрын

Been waiting for this one, thanks 🙏

@HouseofHypertrophy 13 күн бұрын

I hope this wait was worth it haha!

@dustman96 13 күн бұрын

When I was training the brachioradialis was most certainly stimulated better with the neutral grip curl. I specifically added this to my exercises for this reason and it enhanced the development of my brachioradialis.

@Jordan-ji7fb 12 күн бұрын

i'm amazed at how valuable your videos are , if we want to make prodigious gains your channel is a must

@HouseofHypertrophy 12 күн бұрын

Thank you dude, I appreciate that!

@carcosarift 4 күн бұрын

Amazing video, very well put together!

@RipVanWinkle-bm1mb 12 күн бұрын

great as always, thanks for giving us this content free. thanks a lot mate

@HouseofHypertrophy 12 күн бұрын

Thank YOU for checking it out!

@avxway 5 күн бұрын

great video man! awesome stuff!

@dextnevil2255 3 күн бұрын

This is what you call "QUALITY CONTENT"👏

@sergejstojanovic2518 14 күн бұрын

this video is amazing, I really appreciate your content. 💪🏿💪🏿💪🏿💪🏿💪🏿

@HouseofHypertrophy 14 күн бұрын

Thank you! I appreciate you checking it out :)

@yashmczikes5065 13 күн бұрын

Was waiting for a forearms vid to drop, and we finally got it!! woooooo

@HouseofHypertrophy 13 күн бұрын

Hope this is useful in some way 🙏

@carlpacquing2575 13 күн бұрын

Just what I was looking for. Not a lot of forearm exercise videos, especially with this depth!

@HouseofHypertrophy 13 күн бұрын

This is great to hear! Thank you 🙏

@nevinstorie6838 5 күн бұрын

I subbed just on this video alone,I can’t wait for more science on forearms

@neco5740 8 күн бұрын

Crazy good information provided, thank you

@Muphenz 11 күн бұрын

This was another great video to watch. I got a lot of useful info from this.

@HouseofHypertrophy 7 күн бұрын

Thank you dude, as always haha!

@Marin-il1jp 14 күн бұрын

bro. today i decided to train my forearms and this vid came. thank you so much!

@HouseofHypertrophy 14 күн бұрын

Haha, awesome! I hope this video helps in some way. If you have any further questions, feel free to let me know. Best of luck 💪

@creativeupdate7932 7 күн бұрын

This is the video I searching for

@user-lj1bb1pu1w 14 күн бұрын

I'm going to add wrist curls on a bench to my program. I also thought about hammer curls, but I won't add them just for keeping it simple. Thanks for the quality information!

@HouseofHypertrophy 14 күн бұрын

Best of luck! I wish you lots of gains!

@The1Ab0veAll 13 күн бұрын

Very detailed and valuable information. Kudos👏

@HouseofHypertrophy 13 күн бұрын

Thank you so much! 🙏

@joshuaclemente1181 13 күн бұрын

I'm always recommending this page to everyone I know that are in their fitness journey.

@HouseofHypertrophy 13 күн бұрын

I appreciate that so much, thank you!

@AccountGoogle_ 12 күн бұрын

Yessss! Finally a forearm video. No one wants to talk about em

@HouseofHypertrophy 12 күн бұрын

Hope this helps my friend 🙏

@rj72x28 12 күн бұрын

Yo bro just so you know i love you for ur content and i love the content. Thx for all the concise and exquisite info just so u lnow every vid that is birthed from this channel slaps dont ever stop making good cpntent keep it up❤❤❤❤

@HouseofHypertrophy 12 күн бұрын

Thank you so much for the kind words, you are appreciated!

@TheVoiceofWisdom... 14 күн бұрын

FINALLY IT'S ARRIVED!!!!!

@HouseofHypertrophy 14 күн бұрын

I hope the wait was worth it! Let me know if there's any further questions you might have!

@pazarskiboxbox8362 13 күн бұрын

The goat of gym youtube!

@HouseofHypertrophy 13 күн бұрын

I truly appreciate that, thank you!

@zyloxyoutube 13 күн бұрын

Amazing video keep up the good work!

@HouseofHypertrophy 13 күн бұрын

Thank you so much! :)

@shellytanner 11 күн бұрын

I really needed and appreciate this vid. My forearms are lagging because I freq use straps for pulling exs. It's become a cycle, as I get stronger I have over-used straps and my grip has also suffered. Thank you for all the time you put into this. Always excellent.

@user-he4ef9br7z 11 күн бұрын

Do behind the back barbell static holds. Load them heavy (2-4 plates)

@Jari1973 12 күн бұрын

Was a really good video 👍

@dom5648 12 күн бұрын

Hope you get to 1 million subs in the next year. Well deserved if it happens.

@HouseofHypertrophy 12 күн бұрын

Thank you my friend, I appreciate your support!

@user-ii7xc1ry3x 12 күн бұрын

Commenting for the algorithm. This video must have required particularly high effort. Loved it. Great job :D

@HouseofHypertrophy 7 күн бұрын

Thank you so much my friend! 🙏

@rayyagloski2 10 күн бұрын

Amazing video. Thank you! 🙏

@HouseofHypertrophy 7 күн бұрын

Thank you for checking it out!

@kortex1762 8 күн бұрын

THIS CHANNEL SHOULD HAVE MILLIONS OF FOLLOWERS BRUH

@HouseofHypertrophy 7 күн бұрын

Haha, I appreciate that! Thank you :)

@BuJammy 12 күн бұрын

Nothing built my forearms like heavy pronation-supination training.

@thebrotha4545 11 күн бұрын

Superb. Thank you so very much for this!

@HouseofHypertrophy 7 күн бұрын

Thank YOU for checking it out!

@IvanCuk19 14 күн бұрын

Excellent video, I personally found grippers and 2 inch fat grip wrist curls to help the most with growth of my flexors. I would do grippers on Fridays and wrist curls on Mondays. I also include some isometric pinch training along with a grip machine that I use for my thumb.

@GluttonforPunishment 13 күн бұрын

What’s the machine you’re using for your thumb if you don’t mind my asking?

@IvanCuk19 13 күн бұрын

@@GluttonforPunishment it’s a standard grip machine at my gym, but it’s horizontal instead of vertical. So I use it for my thumbs instead, doing dynamic pinch motion.

@GluttonforPunishment 13 күн бұрын

@@IvanCuk19 Oh nice, I've been using an arm assassin plate loaded grip device that has both regular handles and pinch plates built in. It gets awkward trying to use it specifically for thumbs but I can make it work.

@umangasarathchandra717 10 күн бұрын

the best video on youtube about forearms

@HouseofHypertrophy 7 күн бұрын

Thank you so much!

@beardyben7848 12 күн бұрын

I know this isn't a deep dive into carries but, an important factor to consider with carries is that the load shifts and changes against your grip, changing it from a strict isometric hold to a dynamic exercise, albeit over a short range. Essentially, the various muscles have to flex more or less at different times to control the orientation of the weight relative to your body, gravity and changes in directional momentum. You are stressing the muscles differently from a static hold, and your results will be different. One possibility is more work by the extensors as they resist the load and the typically stonger flexors. Heavy carries involve your core in bracing and anti-rotation which develop stability strength, and best of all, heavy carries train your traps at length as they resist stabilize the weight. If you heavy carry regularly(and eat and recover) you will not have small traps, and you might not need specific ab work unless you are going to compete in a show, or you cross train.

@aaronkeane4914 12 күн бұрын

They are also enough alone to build bigger forearms while also actually strengthening your grip while wrist curls are largely a complete waste of time

@Mmmmchocolate 12 күн бұрын

One of my fav muscles. To me large forearms screams real strength and power.

@Battker 11 күн бұрын

Excellent video. If you have the time, a video on neck training would also be wonderful. But honestly I'm already so pleased with this vid that I don't mind much else

@HouseofHypertrophy 7 күн бұрын

Thank you! I do indeed plan to have a video on neck training at some point :)

@abdallahbresam9669 2 күн бұрын

Appreciating your efforts 🙏🏻 Great job 💚 Can you please talk about the optimal exercises for each muscle as a schedul to follow 😁

@lugli8222 11 күн бұрын

Unbelievably great content

@HouseofHypertrophy 7 күн бұрын

Thank you so much 🙏

@ivansukin721 13 күн бұрын

Now we need the video covering palm muscles :)

@bigby1530 5 күн бұрын

Wish the video also touched on the use of a roller. Its what I use the most for forearms

@danielcordeiro6003 8 күн бұрын

Yet another great video.Congrats

@HouseofHypertrophy 7 күн бұрын

Thank you so much!

@Pain53924 14 күн бұрын

Your way of making these videos is extremely smart. Dividing the video in parts means that you can publish it in parts later the topics of which are specific. Very useful for people in a hurry. I haven't seen a more neutral approach on the internet. Animations are bang on. You're skeptical of everything. How do you know so much about the studies which are yet to be published? Who are you??

@HouseofHypertrophy 14 күн бұрын

Thank you for those really kind words! Haha, I'm nothing special. I just enjoy making these videos,. From me doing this, I fortunately get to speak to researchers directly about there research and upcoming studies 😊

@stephm4047 10 күн бұрын

Great 👍🏻 I always learn new things with these videos. 😅

@HouseofHypertrophy 7 күн бұрын

Awesome! Thank you!

@mikael660 7 күн бұрын

Alright, I'm sold, you got my subscription

@HouseofHypertrophy 7 күн бұрын

Welcome to the House of Hypertrophy!

@benjaminchen4367 8 күн бұрын

In terms of lengthened partials, fatigue is another aspect that isnt considered. The studies all point to lengthened being better than shortened, but on a set by set basis. However, most lifters can easily tell you that stretch based movements tear you up a lot more, and are harder to recover from. This means in terms of programming, there are often times when shortened focused movements may be better. For example, hamstrings are an area that generally can't handle very much volume. Let's say my main hamstring movement are RDLs, which already massively stimulate the hip extension component of the hamstrings. I simply want some extra volume for the biceps femoris short head, which is only trained by knee flexion. In that case, it might make more sense for me to perform lying leg curls, as they offer equal growth for the short head while being much easier to recover from, allowing me to put more volume in. Whereas if I did the seated curls, I would be forced to do much less volume because the heads involved in hip extension are already fried from RDLs, resulting in less overall growth.

@papamegamind 14 күн бұрын

With this type of info I can be an anatomy specialist.

@gerym341 13 күн бұрын

A fantastic video.. thank you

@HouseofHypertrophy 13 күн бұрын

Thank you for checking it out! 💪

@icejumperke 7 күн бұрын

This is top quality content, AGAIN. Thank you so much for this! My request for an upcoming video would be to do one about hyperplasia! I’ve always been super curious about this phenomenom! 🙏

@HouseofHypertrophy 7 күн бұрын

Thank you dude! I actually have an older video on hyperplasia: kzfaq.info/get/bejne/a8yAptGSqLPSp2w.html - but I know there's been a recent new study on this topic. I could try and include it in a video in some way! 🙏

@icejumperke 7 күн бұрын

@@HouseofHypertrophy Yes, already saw that video 😏 But I mean an updated video 😁 Thanks in advance!!!

@HouseofHypertrophy 7 күн бұрын

@@icejumperke Haha, I appreciate you for already seeing that one! I will see what I can do for an updated discussion on hyperplasia!

@samfolkestad1726 6 күн бұрын

I have personal experience with severe hyperplasia. When I was 12 my leg got caught in a wheel well of my moms car when she was dropping me off at football practice. She drove off and I was dragged by my right leg. My quad and hamstring muscles were almost torn completely in half. Ever since my right leg has been more muscular and in basketball I could jump way higher of my right leg. Before the accident I could jump higher off my left leg. I’m 41 now and still haven’t got my left leg to catch up to my right leg. The difference isn’t that big now but my right leg is still more explosive. I wonder if the extra muscle that was grown to heal my leg was mostly fast twitch? Just a guess.

@Whatzz111 7 күн бұрын

Hey, can you make a video about all the compound exercises to target every muscle and every functional movement? That would be a good video to appeal to both bodybuilders and athletes.

@hazza402 6 күн бұрын

00:02 Maximize forearm hypertrophy using scientific literature 02:26 Understanding the functions of forearm muscles 07:19 Direct forearm training is essential for maximizing forearm development 09:41 Training muscles at longer lengths produces greater hypertrophy. 14:02 Finger flexion wrist curls target flexor digitorum superficialis and profundus for forearm growth. 16:12 Focus on longer wrist Co variations for better growth 20:05 Different categories of grip training and their impact on muscle length 22:04 Isometric training at longer lengths may produce similar gains as dynamic training. 26:03 Perform finger curls with hand grippers for convenient forearm training. 28:04 Mass is not the most important thing for overall forearm size. 31:59 Supinated grip can lead to significant growth in forearm muscles 33:52 Experiment with different curling exercises for forearm growth 37:47 Various forearm exercises can help in building muscle mass. Crafted by hazzaaaaaaaaaaaaaaaaaaaa

@rossy5444 10 күн бұрын

This is my all time fav science-based training channcel ❤

@HouseofHypertrophy 7 күн бұрын

Thank you my friend, that is awesome to hear!

@marcusmiro2171 11 күн бұрын

Great video, especially with the introduction to terms and subjects prior to explaining the exercises that most people (apart from those who went to uni) wouldn’t have learn 👏🏾

@HouseofHypertrophy 7 күн бұрын

Thank you my friend! I appreciate you!

@marcusmiro2171 7 күн бұрын

@@HouseofHypertrophy appreciate you for your content. I do my master in exercise science and reading articles can be tiring/not fun but the way you show in your video makes it much more interesting, continue with the great job👏🏾

@HouseofHypertrophy 7 күн бұрын

@@marcusmiro2171 Thank you so much! I wish you the best of luck with your masters. I know you'll do awesome!

@LitaeDe_Luca 2 күн бұрын

I have recently also seen that using rice filled bucket and moving your fists in it can also really greatly improve forearm strenght and lead to muscle growth

@JohnyRelax 12 күн бұрын

Awesome, thanks brother!

@HouseofHypertrophy 7 күн бұрын

Thank you for checking it out!

@shyless6526 7 күн бұрын

I wish most fitness content on KZfaq was at least close to this quality. Wow.

@alexoday5224 10 күн бұрын

Try taking a close, supinated grip at a lat pulldown, and focus on using your arms (not pushing your elbows down, like you would to train your lats), squeezing your forearms once fully flexed and extending your fingers at the top (similar to what is described in the wrist curl section of this video). This demolishes my forearms. Of course, this may not work for everyone, but it has been far more effective for my forearm growth than any other exercise I've tried. High rep scheme of about 20-30.

@petepan1330 7 күн бұрын

Again, twins would be best to test. Here's a pretty good forearm exercise one can try...whether cables or barbells or dumbbells: with hands hanging down, knuckles forward, CURL the " weight " back then forward, hold the knuckles upward whilst doing a reverse curl. Learned that from Dante of DC Training. I added in the wrist CURL towards the back.

@nikidagar63 14 күн бұрын

Banger content ❤

@HouseofHypertrophy 14 күн бұрын

Thank you so much 🙏

@WahyuSaputra-jm5bb 14 күн бұрын

Finally discussing these forearms muscles🔥😁💪🏼

@HouseofHypertrophy 14 күн бұрын

💪

@Colorado94 11 күн бұрын

Great work !!

@HouseofHypertrophy 7 күн бұрын

🙏🙏🙏

@jatt4784 13 күн бұрын

Top tier channel and Alpha Progression is gold too

@HouseofHypertrophy 13 күн бұрын

I truly appreciate that, thank you my friend!

@jatt4784 13 күн бұрын

@@HouseofHypertrophy I should be thanking you. Finally a good vide on forearms, especially wrist curls. I've added 100s of lbs to most of my compound lifts in the 10 months since I hopped on alpha progression. I should've listened SOONER OMG. I now have the confidence to just try any lift because I know Alpha Progression has me covered.

@DominikKowalczyk762 12 күн бұрын

This is the first time I've watched a 40-minute video on a muscle without clicking off, worth it!

@HouseofHypertrophy 12 күн бұрын

I truly appreciate that, thank you so much!

@arianthegreat4789 10 күн бұрын

This is Some Top notch content right now

@HouseofHypertrophy 7 күн бұрын

I appreciate that, thank you!

@aniketbisht2823 13 күн бұрын

That "diving" animation gets me every time. I am a new viewer and I realized that it's in every video. Please don't remove it.

@HouseofHypertrophy 13 күн бұрын

Haha, no plans on removing it! I might not have it every video depending on how I write the script, but I'll try to keep it fairly regular and perhaps play around with different animation styles for it 😊

@luizgabriel3388 14 күн бұрын

Yeeees Sir!!! 🎉🎉

@neco5740 8 күн бұрын

I can tell you for sure that my brachioradialis is at it's most stretched and challenged when performing curls in a half pronated half neutral position and I been getting good gains that way. But this is of course just a single point of data

@MattiaMMM 13 күн бұрын

Thank you

@fyen279 13 күн бұрын

I’m about to start chemo for bone cancer in my arm with surgery to remove my ulnar and replace it with some bone from my leg. Cant wait to rehab and come back stronger

@HouseofHypertrophy 13 күн бұрын

I wish you the best of luck! I know you'll come back stronger 💪

@fabchi4597 8 күн бұрын

The guide was great I would say, and if I had to choose a single exercise for wrist flexion I would go for the one you mentioned. However there's an other important piece of the puzzle which is how often the forearms could be trained for maximum development? At this point isn't the perfect exercise but instead about a good reasonable programme that is oriented towards the goal. If we have a programme of 15/20 total sets per week of forearms than we could treat it like treating a bicep. There's a shorten bias exercise, there's mid range bias and lenghen bias. Probably a programme that does it all is good