The video dives into an intense 30-day challenge focused on training forearms, a muscle group often neglected 💪. Jeremy Ethier undertook this journey believing that normal weight training would yield big results, only to find his forearms lagging behind. To combat this, he trained exclusively his left arm, following a science-backed regiment while also enlisting two friends, Dennis and Ravin, to test different popular protocols.
The three training plans each had a distinctive approach:
1. Jeremy’s gym plan targeted the three main forearm areas: flexors (wrist curls), extensors (wrist extensions), and brachioradialis (reverse curls).
2. Dennis utilized the “rice bucket protocol,” which has gained popularity online.
3. Ravin committed to executing 100 reps each day using only a hand gripper.
Throughout the first two weeks, all participants felt the intensity of the workouts, providing early warnings that forearms were indeed under-trained. By day 15, performance tests like the farmer carry showed varying results, with Jeremy and Dennis performing well while Ravin struggled.
The final results showed different growth areas based on the methods used. Jeremy’s gym routine yielded growth particularly in the upper forearm, while Ravin’s gripper work excelled in the lower part. Dennis’s rice bucket approach resulted in the least growth overall.
Key takeaways revealed that the best training method depends on individual goals. Daily training showed potential, but joint pain also emerged as a factor that required attention. Despite the challenges, the study concluded that forearm training is beneficial, regardless of the primary lifting style.
Jeremy’s top three recommended forearm exercises after the challenge include:
1. Dumbbell wrist curls for flexors
2. Dumbbell wrist extensions for extensors
3. Cable reverse curls for the brachioradialis
Additionally, he continues to incorporate these movements in his routine along with farmer carries and grippers for beginners.
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By Jeremy Ethier