I've been training grip and forearm since the quarantine started

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FaceandHFD

Zephir
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Brb wrist is 1cm thicker(19cm)
Brb bigger palm
Brb aesthetic forearm
Brb strong handshake
1585638575100
 
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post Before/after
 
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post routine brah
 
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its all so tiresome
 
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Neutral grip pull-ups legit made me go from Auschwitz candidate to semi-jacked forearms. Veins popping like mad.
 
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Neutral grip pull-ups legit made me go from Auschwitz candidate to semi-jacked forearms. Veins popping like mad.
lol pullups don't build forearm muscles a lot
 
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lol pullups don't build forearm muscles a lot
Pullups made my grip strength wayyyyy better. I can do maybe 9 pull ups, but I can hold onto the bar for probably a whole minute. I used to have to stop doing pull ups just because I couldn't hold on any longer. Now I can hold on for as long as I like, just not do as many pull ups as I would like.
 
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lol pullups don't build forearm muscles a lot
Low IQ. The brachioradialis (occupying a large part of the forearm) is very important during the pull-up. Main driver of elbow flexion when the arm is pronated.
 
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I've been doing wrestling/bjj since I was a kid. I gripmog this whole forum to death
 
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getting your fap arm stronger (high IQ)
 
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post routine
 
Gotta crush the windpipes of foids right babe?
 
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i went climbing today and fuck my hands and forearms are so burnt that shit is such a good workout for grip strength
 
I have been training grip as a 10min afterburner of each session for almost 5 months now.

4 types of grip strength you should target:
Crushing Strength - Use grippers. Not much carryover to your main lifts though but should give you a firm handshake at least

Pinching Strength - Strengthen thumb and fingers. Useful if the bar is slipping from your hand and you need to hold for the final reps during a set. The pinch plate exercise should work for this. Hold at the top of a rep for 20 seconds bring back down. Do for 3 sets.

Supporting Strength - One armbar hangs or weighted hangs or farmer walks

DL grip - Supporting and pinch strength should help indirectly. The best method for DL is specificity. Use double overhand without straps for all your warmup sets. Use fat gripz or a grip implement to increase the diameter of the bar with a much lighter weight after your main set.

For general forearm hypertrophy...
Wrist and reverse curls for isolation (15 reps x 3 sets) - Can't go wrong here

Indirect forearm exercises that help...
Pull-ups
Hammer Curls
 
I have been training grip as a 10min afterburner of each session for almost 5 months now.

4 types of grip strength you should target:
Crushing Strength - Use grippers. Not much carryover to your main lifts though but should give you a firm handshake at least

Pinching Strength - Strengthen thumb and fingers. Useful if the bar is slipping from your hand and you need to hold for the final reps during a set. The pinch plate exercise should work for this. Hold at the top of a rep for 20 seconds bring back down. Do for 3 sets.

Supporting Strength - One armbar hangs or weighted hangs or farmer walks

DL grip - Supporting and pinch strength should help indirectly. The best method for DL is specificity. Use double overhand without straps for all your warmup sets. Use fat gripz or a grip implement to increase the diameter of the bar with a much lighter weight after your main set.

For general forearm hypertrophy...
Wrist and reverse curls for isolation (15 reps x 3 sets) - Can't go wrong here

Indirect forearm exercises that help...
Pull-ups
Hammer Curls

I do failure holds on my DLs on every final rep. I think it helps if you pull double overhand (at least does for me).
My forearms look good with an after gym pump but are absolutely incel tier when I don't have that pump.
 
I do failure holds on my DLs on every final rep. I think it helps if you pull double overhand (at least does for me).
My forearms look good with an after gym pump but are absolutely incel tier when I don't have that pump.

Yh holding that last rep on the main pulling set helps strengthen your DL grip. I agree with you that double overhand > mixed grip but grip becomes the bottleneck if you exclusively pull with double overhand. I can't pull more than 75% of my 1 rep DL max with double overhand despite the intensive grip training.

For some reason, I get some imbalances when using mixed grip though so I am making an effort to make a permanent switch to hook grip for heavier sets. It just hurts the thumb like a bitch though...
 
Rep farmer, stop commenting cause it's cope and you can't increase wrist size.
And he'll never post pics anyways
 
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i do rows with an axel bar which has helped

still have pansy wrists tho, only forearms are bigger.
 

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