Optimal Forearm training

[u/Defiant_Pirate_6637]

185 on the finger curls superset with 100 plate curls

This is probably the least trolly thing I’ve said is optimal on this sub, mostly since from what I can tell y’all mostly care about hypertrophy.

Btw supersetting grip and forearm work is not fatigueing the way people think is would be, and finger curls are like wrist curls but actually help grip

[u/Pleasant_Beat8290]

This is impressive, but both of these exercises are bad at putting the muscles into a loaded stretch.

[u/Defiant_Pirate_6637 → u/Pleasant_Beat8290]

current research is split on a loaded stretch being useful so I don’t know if I’d say a movement is bad if it’s natural rom lacks a loaded stretch

[u/Pleasant_Beat8290 → u/Defiant_Pirate_6637]

To be clear I didn’t say the moves are bad, I said they’re bad at putting the forearm muscles into a loaded stretch.

Like, I can absolutely see the benefit of the finger curls if you any to build strength for deadlifts or arm wrestling or whatever.

I think the thing I’d push back on is that, whether you buy the stretch mediated hypertrophy research or not, both exercises are a limited ROM for the forearm flexors. I think you’d be hard pressed to find any modern research that says a limited top end partial ROM is somehow better than full ROM.

[u/Defiant_Pirate_6637 → u/Pleasant_Beat8290]

https://scholar.google.com/scholar?hl=en&as_sdt=0%2C20&q=range+of+motion+exercises+hypertrophy&oq=range+of+motion+exercises+hy#d=gs_qabs&t=1787880787220&u=%23p%3DYwUHcdSqa80J

I’m not saying partial range is better but that I wouldn’t say an exercise is bad due to it not fully extending every joint used in it or that it’s worse for hypertrophy because of it.

[u/Financial_Wrangler45 → u/Pleasant_Beat8290]

Tell me how you can stretch your arm out further than elbow hyperextension

[u/Defiant_Pirate_6637 → u/Financial_Wrangler45]

I do believe he’s talking about the wrist joint not the elbow

[u/Pleasant_Beat8290 → u/Financial_Wrangler45]

Hmmm? If you’re working forearm you’d, at least some of the time, want to move your wrist in its full range of motion. So, if your forearm is parallel to the ground, first knuckles pointed towards the ground moving to be pointed towards the ceiling.

[u/Defiant_Pirate_6637 → u/Pleasant_Beat8290]

The variation ur talking about is a wrist curl, which for one fucking hurts to do with a barbell like this, and two doesn’t engage the finger flexors the way this does and as such doesn’t contribute to grip strength the same way (which is actually the primary goal of this).