Gaygymmaxx
The Poet.
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timeline 2-3 month, time actually hitting this shit hard, 1 month. Thats the just only pics i have of my forearm from before. Most of the progress was in the last month tbh.
lighting is better in the second one tbf, but first one i was legit in the gym doing forearm curls and wrist curls to failure hard asf, for the second one i just pumped up real quick with a grip trainer to make a post on looksmax jfl.
my hands have gotten kinda goblin tho so mind ur bf percentage if ur a wristcel/handcel like me. too much muscle makes it looks strange. and prioritize the grip trainer not the finger extender.
forearm definition was worth it tho, and ive only just got consistent with this stuff.
Routine:
Use this finger extension trainer or something similar
Amazon product ASIN B09MNPL377
Max Resistance with clean reps you can until ur fingers are done, then dropset it at 2 tiers lower. quality of reps matters more here dont be snapping ur knucles to pull our the last reps, should be controlled, shouldnt be popping in and out of place as you extend.
i do 21lb for 30-40 reps, slow asf and curling my fingers as i extend them to make a smooth movement, if ur fingers are popping back and forth youre doing it with too much weight or wrong form (you'll know what i mean, not literal popping, just snapping back and forth)
then like 16lb or some shit for 30 i forgot the increments tbh
Switch hands after a set and do 2 dropsets per hand total
Grip Trainer, same thing, fucking easy innit, max weight x 25-30, drop it a bit then 25-30 more
2x each hand.
Gym (if you go) (beyond this point i dont do that often but its worth doing, heavy wrist curls atleast once a week)
Lower the singluar cable machine to the bottom, put a flat small bar and do what this guy says
i only do the first one he mentions, and the inverse of it (curling wrist up not down) i dont do the rest.
at home i do weighted twists, grab a 10-15lb barbell thats grabbable in your hand, and twist it while you curl it up. I sometimes finish these sets by holding it out in front of me and just twisting my hand back anf forth (not enough to be popping tho dont do that, small ROM)
i use the home grip trainers every day, you might want to do EOD to start but youll adjust quickly. just dont brutalize yourself on the first day.
lighting is better in the second one tbf, but first one i was legit in the gym doing forearm curls and wrist curls to failure hard asf, for the second one i just pumped up real quick with a grip trainer to make a post on looksmax jfl.
my hands have gotten kinda goblin tho so mind ur bf percentage if ur a wristcel/handcel like me. too much muscle makes it looks strange. and prioritize the grip trainer not the finger extender.
forearm definition was worth it tho, and ive only just got consistent with this stuff.
Routine:
Use this finger extension trainer or something similar
Amazon product ASIN B09MNPL377
Max Resistance with clean reps you can until ur fingers are done, then dropset it at 2 tiers lower. quality of reps matters more here dont be snapping ur knucles to pull our the last reps, should be controlled, shouldnt be popping in and out of place as you extend.
i do 21lb for 30-40 reps, slow asf and curling my fingers as i extend them to make a smooth movement, if ur fingers are popping back and forth youre doing it with too much weight or wrong form (you'll know what i mean, not literal popping, just snapping back and forth)
then like 16lb or some shit for 30 i forgot the increments tbh
Switch hands after a set and do 2 dropsets per hand total
Grip Trainer, same thing, fucking easy innit, max weight x 25-30, drop it a bit then 25-30 more
2x each hand.
Gym (if you go) (beyond this point i dont do that often but its worth doing, heavy wrist curls atleast once a week)
Lower the singluar cable machine to the bottom, put a flat small bar and do what this guy says
i only do the first one he mentions, and the inverse of it (curling wrist up not down) i dont do the rest.
at home i do weighted twists, grab a 10-15lb barbell thats grabbable in your hand, and twist it while you curl it up. I sometimes finish these sets by holding it out in front of me and just twisting my hand back anf forth (not enough to be popping tho dont do that, small ROM)
i use the home grip trainers every day, you might want to do EOD to start but youll adjust quickly. just dont brutalize yourself on the first day.
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@Xangsane
@Lihito
@Growth Plate
@rupert Pupkin
@8pslcel
@printerandfaxmachin
@rooman
@predeterminism
@FailedNormieManlet
@FreakkForLife
@Predeterminism
@FailedNormieManlet
@the BULL
@Vermilioncore
@Xangsane
@Lihito
@Growth Plate@Erik-Jón
@Manchild
@8PSLcel
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