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

Alpha Progression App: https://alphaprogression.com/HouseofHypertrophy Z-anatomy - https://lluisv.itch.io/z-anatomy (program used for anatomy) This fantastic article from Stronger by Science by Cameron Gill - https://www.strongerbyscience.com/grip/ - was where I first learned about finger flexion wrist curls. Cameron Gill (https://www.instagram.com/dr._cameron_gill_dpt_cscs/) was also kind enough to share some further insights with me during the process of making this video! 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: - https://www.ncbi.nlm.nih.gov/books/NBK539784/ (absent in up to 26% of people) - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6440361/ (tests for palmaris longus) - https://www.youtube.com/shorts/N0afNF7GT0g (video showing tendon in one arm but not the other) Holzbaur - https://pubmed.ncbi.nlm.nih.gov/17241636/ (sizes of the forearm muscles) Gonzalez - https://pubmed.ncbi.nlm.nih.gov/9239550/ (forearm muscle leverages) Ackland et al. - https://pubmed.ncbi.nlm.nih.gov/30411350/ Maeo hamstrings leg curl study - https://pubmed.ncbi.nlm.nih.gov/33009197/ Kassiano partial long length study - https://pubmed.ncbi.nlm.nih.gov/37015016/ HoH article on stretch gains - https://houseofhypertrophy.com/stretch-gains/ Maeo triceps overhead extesions vs pushdowns - https://pubmed.ncbi.nlm.nih.gov/35819335/ Latest superset research: https://sportrxiv.org/index.php/server/preprint/view/419 Oranchuk isometric short length vs long length - https://pubmed.ncbi.nlm.nih.gov/30580468/ Isometric vs normal training 2 studies - https://pubmed.ncbi.nlm.nih.gov/13462914/ - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1192197/ Brachoradialis/Biceps EMG data - https://www.jstage.jst.go.jp/article/tjem/186/4/186_4_267/_pdf/-char/en - https://pubmed.ncbi.nlm.nih.gov/19084189/ - https://pubmed.ncbi.nlm.nih.gov/29409427/ - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4526813/ - https://onlinelibrary.wiley.com/doi/abs/10.1002/jor.1100050408 - https://academic.oup.com/ptj/article/49/7/748/4595867 - https://pubmed.ncbi.nlm.nih.gov/7270660/ - https://www.mdpi.com/2075-4663/11/3/64 - https://rc.library.uta.edu/uta-ir/handle/10106/26868 Nunes calf EMG data related to hypertrophy - https://pubmed.ncbi.nlm.nih.gov/32735428/ Plotkin squats vs hip thrust EMG and muscle growth - https://pubmed.ncbi.nlm.nih.gov/37461495/ Erksine supinated training resulted in superb brachioradialis hypertrophy - https://pubmed.ncbi.nlm.nih.gov/24610245/ Murray elbow flexor leverages - https://pubmed.ncbi.nlm.nih.gov/7775488/ Beats: 1) Home - Resonance https://open.spotify.com/artist/2exebQUDoIoT0dXA8BcN1P 2) Home - Hold 3) L'Indécis - Soulful https://chll.to/64a098ba + https://open.spotify.com/artist/5p1ichthTka1KT0iUvrlIu 4) AMBIENT CLOUD RAP TYPE BEAT "OUTER SPACE" - https://www.youtube.com/watch?v=4d5jZ-DBF5E 5) Playboi Carti x Pierre Bourne Type Beat "Different pt6" (Prod. Fedia) - https://www.youtube.com/watch?v=b58CJ69QnSc 6) Isaiah Rashad Type Beat "Away from duties" Prod.Scarim - https://www.youtube.com/watch?v=HLzcOCh-Ahg 7) Home - New Machines 8) Kendrick Lamar X to Pimp a Butterfly X Thundercat Type Beat [Beat Switch] - https://www.youtube.com/watch?v=4zlhvCazbQc 9) Sir x Isaiah Rashad Type Beat "Aesthetic" Prod. Scarim - https://www.youtube.com/watch?v=EGm2Ug6ZsLc 10) Angelic Pluggnb x Summrs x Autumn x Twinuzis Type Beat "TrenTwins" (Prod. Fedia) - https://www.youtube.com/watch?v=1FgCcegChUc 11) Home - Before the Night 12) Lakey Inspired - Better Days - https://open.spotify.com/artist/3zDGjdtoxUiH7YcTWOdtMd 13) Adrian x Playboi Carti x AdTurnUp Type Beat "Pink Castle" (Prod. Fedia) - https://www.youtube.com/watch?v=FcPB4iCkI5E