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

Alpha Progression App: https://alphaprogression.com/HouseofH... 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 (  / 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/NB... (absent in up to 26% of people) https://www.ncbi.nlm.nih.gov/pmc/arti... (tests for palmaris longus)    • Are You Missing a Forearm Muscle? How to T...   (video showing tendon in one arm but not the other) Holzbaur - https://pubmed.ncbi.nlm.nih.gov/17241... (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/30411... Maeo hamstrings leg curl study - https://pubmed.ncbi.nlm.nih.gov/33009... Kassiano partial long length study - https://pubmed.ncbi.nlm.nih.gov/37015... HoH article on stretch gains - https://houseofhypertrophy.com/stretc... Maeo triceps overhead extesions vs pushdowns - https://pubmed.ncbi.nlm.nih.gov/35819... Latest superset research: https://sportrxiv.org/index.php/serve... Oranchuk isometric short length vs long length - https://pubmed.ncbi.nlm.nih.gov/30580... Isometric vs normal training 2 studies https://pubmed.ncbi.nlm.nih.gov/13462... https://www.ncbi.nlm.nih.gov/pmc/arti... Brachoradialis/Biceps EMG data https://www.jstage.jst.go.jp/article/... https://pubmed.ncbi.nlm.nih.gov/19084... https://pubmed.ncbi.nlm.nih.gov/29409... https://www.ncbi.nlm.nih.gov/pmc/arti... https://onlinelibrary.wiley.com/doi/a... https://academic.oup.com/ptj/article/... https://pubmed.ncbi.nlm.nih.gov/7270660/ https://www.mdpi.com/2075-4663/11/3/64 https://rc.library.uta.edu/uta-ir/han... Nunes calf EMG data related to hypertrophy - https://pubmed.ncbi.nlm.nih.gov/32735... Plotkin squats vs hip thrust EMG and muscle growth - https://pubmed.ncbi.nlm.nih.gov/37461... Erksine supinated training resulted in superb brachioradialis hypertrophy - https://pubmed.ncbi.nlm.nih.gov/24610... Murray elbow flexor leverages - https://pubmed.ncbi.nlm.nih.gov/7775488/ Beats: 1) Home - Resonance https://open.spotify.com/artist/2exeb... 2) Home - Hold 3) L'Indécis - Soulful https://chll.to/64a098ba + https://open.spotify.com/artist/5p1ic... 4) AMBIENT CLOUD RAP TYPE BEAT "OUTER SPACE" -    • [FREE FOR PROFIT] AMBIENT CLOUD RAP TYPE B...   5) Playboi Carti x Pierre Bourne Type Beat "Different pt6" (Prod. Fedia) -    • [FREE FOR PROFIT] 💫 Playboi Carti x Pierre...   6) Isaiah Rashad Type Beat "Away from duties" Prod.Scarim -    • (FREE FOR PROFIT) Isaiah Rashad Type Beat ...   7) Home - New Machines 8) Kendrick Lamar X to Pimp a Butterfly X Thundercat Type Beat [Beat Switch] -    • [FREE FOR PROFIT] KENDRICK LAMAR x TO PIMP...   9) Sir x Isaiah Rashad Type Beat "Aesthetic" Prod. Scarim -    • (Free For Profit) Sir x Isaiah Rashad Type...   10) Angelic Pluggnb x Summrs x Autumn x Twinuzis Type Beat "TrenTwins" (Prod. Fedia) -    • [FREE FOR PROFIT] 💐 Angelic Pluggnb x Summ...   11) Home - Before the Night 12) Lakey Inspired - Better Days - https://open.spotify.com/artist/3zDGj... 13) Adrian x Playboi Carti x AdTurnUp Type Beat "Pink Castle" (Prod. Fedia) -    • [FREE FOR PROFIT] 🌸 Adrian x Playboi Carti...