I did not even know brachialis muscle existed and is the main flexor of the forearm

[Panzram]

Wtf this nigger muscle was just hiding under biceps the entire time and is more powerful than the biceps yet I never knew it existed?

 

[WKW]

Omg you just found out?

And you call yourself a looksmaxxer

I had no clue either

 

[Panzram]

Omg you just found out?

And you call yourself a looksmaxxer

I had no clue either

It's a pretty major muscle of the upper arm and I was oblivious to it's existance ofc I am shocked.

 

[isegrim314]

When the brachialis is big it pushes the biceps out even more. Hammer curls are mandatory imo

 

[Panzram]

When the brachialis is big it pushes the biceps out even more. Hammer curls are mandatory imo

It's how I found out about it. I got beaten in arm wrestling by three young gypsy gymcels the last summer and I am training now to get my revenge. They barely beat me anyways, once I get my pronation strength up together with rising I will humiliate them like the did me.

 

[NordicLeonhard]

You cant really isolate them sadly but if you already did exercises like hammer curls for bicep youll be fine

 

[isegrim314]

It's how I found out about it. I got beaten in arm wrestling by three young gypsy gymcels the last summer and I am training now to get my revenge. They barely beat me anyways, once I get my pronation strength up together with rising I will humiliate them like the did me.

I do armwrestling style training as well lots of hammer curls, heavy wrist curls, wrist extensions etc. though I dont train rising directly. I think I could beat most guys.

 

[Panzram]

You cant really isolate them sadly but if you already did exercises like hammer curls for bicep youll be fine

It is important in arm wrestling, it's how I found out about it. Hammer curls are a must.

 

[isegrim314]

What is your workout routine for AW?

 

[Panzram]

I do armwrestling style training as well lots of hammer curls, heavy wrist curls, wrist extensions etc. though I dont train rising directly. I think I could beat most guys.

This is my main armwrestling exercise, stolen from Devon himself. 20 kg pronation, weak asf I know but I have to start somewhere. My friend did 35 easy and asked for more, the back pack can not hold more lmao.

 

[Panzram]

What is your workout routine for AW?

Besides heavy pronation close grip partial pull ups, rising, backpressure work, wrist curls and extension, hammer curls. That is all I do.

 

[isegrim314]

This is my main armwrestling exercise, stolen from Devon himself. 20 kg pronation, weak asf I know but I have to start somewhere. My friend did 35 easy and asked for more, the back pack can not hold more lmao.
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View attachment 3735461
View attachment 3735462

Fuark I also use a mortar sack inside a bag for my home setup, also books. I go to a gym but do a few specific exercises at home with it. I remember telling a guy on /fit/ to do that maybe it was you? 20kg is not bad as long as you're using proper form, I recommend training wrist curls + extensions since radial deviation/rising is controlled by these muscles

 

[isegrim314]

Besides heavy pronation close grip partial pull ups, rising, backpressure work, wrist curls and extension, hammer curls. That is all I do.

Try this routine out if you get a barbell. The volume is kinda crazy though I recommend doing less sets.

TARAS IVAKIN TOPROLL TRAINING PROGRAM

TARAS IVAKIN TOPROLL TRAINING PROGRAM Taras Ivakin is a European and world champion, winner of numerous tournaments. Devon Larratt c...

redditarmwrestling.blogspot.com

 

[Panzram]

Fuark I also use a mortar sack inside a bag for my home setup, also books. I go to a gym but do a few specific exercises at home with it. I remember telling a guy on /fit/ to do that maybe it was you? 20kg is not bad as long as you're using proper form, I recommend training wrist curls + extensions since radial deviation/rising is controlled by these muscles

It was not me I don't use /fit/. All my training is improvised and I just sterted AW specific work. I will beat those gypsies this summer for sure. They gymcel but don't do this, pronation is a very specific strength that needs developing. I can barely lift 25 but feel my wrist is gonna buckle and sometimes pain so 20 kg it is for now.

 

[Panzram]

Try this routine out if you get a barbell. The volume is kinda crazy though I recommend doing less sets.

TARAS IVAKIN TOPROLL TRAINING PROGRAM

TARAS IVAKIN TOPROLL TRAINING PROGRAM Taras Ivakin is a European and world champion, winner of numerous tournaments. Devon Larratt c...

redditarmwrestling.blogspot.com

Gonna get a barbel the first money I can spare. All I earn now goes to the fucking bills.

 

[grungymallard97]

Wtf this nigger muscle was just hiding under biceps the entire time and is more powerful than the biceps yet I never knew it existed?
View attachment 3735414
View attachment 3735416

Have u ever even done a hammer curl cross body vro

 

[isegrim314]

It was not me I don't use /fit/. All my training is improvised and I just sterted AW specific work. I will beat those gypsies this summer for sure. They gymcel but don't do this, pronation is a very specific strength that needs developing. I can barely lift 25 but feel my wrist is gonna buckle and sometimes pain so 20 kg it is for now.

You will beat them with this specific training. Most gymcels have weak forearms and wrists because they skip them. Use proper form and be careful not to snap their humerus

 

[Panzram]

Have u ever even done a hammer curl cross body vro

No I have seen them on yt, I am a total noob to this shit bhai

 

[Panzram]

You will beat them with this specific training. Most gymcels have weak forearms and wrists because they skip them. Use proper form and be careful not to snap their humerus

I have this friend of the same height and build as me but he has these massive forearms just by genetics. He did 35 kg pronation like its nothing and asked for more. He does not ever train and has always been an AW god in the village. His wrists are the same size as mine but forearms are popeye tier with long muscle bellies. Genetics man, fuck genetics why can't I be blessed like that lmao?

 

[isegrim314]

Gonna get a barbel the first money I can spare. All I earn now goes to the fucking bills.

There are some hollow barbells from temu/aliexpress that are very cheap, they weigh 1kg but you can place two backpacks with 20kg at each side, so around 40kg, and thats honestly a good weight for most of these exercises.

 

[grungymallard97]

No I have seen them on yt, I am a total noob to this shit bhai

I do them all the time and my arms r now thick asf u should do them

 

[Alias!]

Wtf this nigger muscle was just hiding under biceps the entire time and is more powerful than the biceps yet I never knew it existed?
View attachment 3735414
View attachment 3735416

We shouldn’t know it exists. Exercise is for slaves

 

[Panzram]

There are some hollow barbells from temu/aliexpress that are very cheap, they weigh 1kg but you can place two backpacks with 20kg at each side, so around 40kg, and thats honestly a good weight for most of these exercises.

That sounds neat tbh. Have you ever done fat gripz pull ups? They say they are godly for forearm development and I will order a bar and gripz too so I can include them.

 

[isegrim314]

I have this friend of the same height and build as me but he has these massive forearms just by genetics. He did 35 kg pronation like its nothing and asked for more. He does not ever train and has always been an AW god in the village. His wrists are the same size as mine but forearms are popeye tier with long muscle bellies. Genetics man, fuck genetics why can't I be blessed like that lmao?

Does he work a manual labour job though? God tier genetics if he is this strong while rotting

 

[Panzram]

Does he work a manual labour job though? God tier genetics if he is this strong while rotting

He is a carpenter tho, but still abnormal even for tradies. He is not big otherwise at all.

 

[isegrim314]

That sounds neat tbh. Have you ever done fat gripz pull ups? They say they are godly for forearm development and I will order a bar and gripz too so I can include them.

No but I will buy fat gripz too. I just do regular pullups and chins.

Right now for developing grip and finger strength I mostly do finger deadhangs hanging off a steel staircase, and do farmer carries with two sacks of dog food filled with 30kg of sand

 

[Panzram]

No but I will buy fat gripz too. I just do regular pullups and chins.

Right now for developing grip and finger strength I mostly do finger deadhangs hanging off a steel staircase, and do farmer carries with two sacks of dog food filled with 30kg of sand

I bought two 30 liter fuel canisters for farmers carries but don't ever do them jfl. Did it the first week and then forgot about it. Gotta include them too, good you reminded me tbh.

 

[It'snotover]

You will beat them with this specific training. Most gymcels have weak forearms and wrists because they skip them. Use proper form and be careful not to snap their humerus

True same for me ngl. Should i start to have a forearm day rn or when I will bulk after the summer? I am on a cut.

 

[isegrim314]

I bought two 30 liter fuel canisters for farmers carries but don't ever do them jfl. Did it the first week and then forgot about it. Gotta include them too, good you reminded me tbh.

This thorough arm training has had a very positive impact in my "fuctional" fitness. A few weeks ago we had some renovations around the house but my mom didn't pay the workers to clean after all the construcion debris so I had to do it, took me 3 hours, had to carry some 20-30kg bags filled with debris downstairs and not once did my forearms burn or feel weak.

A few years ago I was a complete twink and would never have done that lmao

 

[isegrim314]

True same for me ngl. Should i start to have a forearm day rn or when I will bulk after the summer? I am on a cut.

I have two dedicated forearm days, but you can spread the exercises out throughout the week if you want. Its up to you

 

[Panzram]

This thorough arm training has had a very positive impact in my "fuctional" fitness. A few weeks ago we had some renovations around the house same but my mom didn't pay the workers to clean after all the construcion debris so I had to do it, took me 3 hours, had to carry some 20-30kg bags filled with debris downstairs and not once did my forearms burn or feel weak.

A few years ago I was a complete twink and would never have done that lmao

That is awesome bhai, not getting sore after a day of hard work is like a superpower. I know when I am not in shape and have to do stuff like that I will be sore for days. But once in shape no normal manual labor makes me sore anymore, I have to try hard to get sore lmao.

 

[isegrim314]

That is awesome bhai, not getting sore after a day of hard work is like a superpower. I know when I am not in shape and have to do stuff like that I will be sore for days. But once in shape no normal manual labor makes me sore anymore, I have to try hard to get sore lmao.

Indeed, thankfully with this style of training our muscles end up developing insane fatigue resistance and strength, stay consistent with it and you will never have sore muscles again

 

[kazama]

When the brachialis is big it pushes the biceps out even more. Hammer curls are mandatory imo

tbh it will be activated normally, unfortunately it is not possible to "isolate" it or increase the activation.

 

[isegrim314]

@Panzram You can put a towel through the handle of your backpack and do this exercise for hitting your pronators directly

 

[Panzram]

@Panzram You can put a towel through the handle of your backpack and do this exercise for hitting your pronators directly

Shit that looks clever, gonna give it a try for sure.