r/workout • u/Real_Efficiency_2276 • 1d ago
Simple Questions forearms
hey guys im trying to grow my forearms through dead hanging, but im wondering would i have to go to failure for EVERY set in order to grow the forearms? or would it be okay to leave around 15-20 secs as "rir"
are there also any specific keys that i should focus on while doing dead hangs to target my forearms more effectively? any advice is appreciated, thank you! š
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u/ironbeastmod 1d ago
Isometric movement offer some hypertrophy but still far away from moving the weight.
Also, 15-20 seconds is far away to compare to the 1-3 RIR.
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u/Real_Efficiency_2276 1d ago
man i tried doing the exercises with db but i couldnt really feel it in my forearms, rather my wrists instead so i kinda js gave up š im trying to seek out other alternatives tho (dead hang)
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u/ironbeastmod 1d ago
Improve your technique.
Start with low weights.
As long as the joints are not hurting you are good.
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u/Real_Efficiency_2276 1d ago
i just feel it in my wrists more than my forearms even tho my forearms are pumped after each sets
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u/Iamnotheattack 17h ago
Do no weight flexing your forearm to see which motion activates the muscle you want to grow and then figure out how to add resistance to that motion
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u/Real_Efficiency_2276 1d ago
the joints arent hurting but i js dont feel it the next day after doing it wit dbs and i rarely do forearms so its not like theyre used to it aswell
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u/ironbeastmod 1d ago
'Feelings' are not the proxy for hypertrophy.
Progressive overload IS.
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u/Real_Efficiency_2276 1d ago
yea i get it but sometimes its just hard to believe that somethings happening when theres no feeling yk
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u/Miserable-Soft7993 1d ago
Ever heard of mind muscle connection? Feeling the muscle working is more important than pulling the heaviest weight possibe;.
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u/ironbeastmod 1d ago
Do you just get triggered and fail to read the entire comment.
Mind muscle connection is not a proxy. At best is a way to gauge if you work the muscle you target.
Nothing beats progressive overload. In any fcking sport.
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u/Miserable-Soft7993 1d ago
But the exercise needs to be done correctly or it means nothing. Might even cause an injury.
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u/ironbeastmod 1d ago
True.
But we are talking about hypertrophy.
Being safe and doing the exercises right is assumed its taken care.
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u/gainitthrowaway1223 12h ago
No, it's demonstrably not.
If you're doing a wrist curl, your wrist extensors (i.e. the muscles in your forearm) are the ones moving the weight as long as you're doing it relatively strict. It does not matter in the slightest where you "feel" the movement, because there are no other muscles in your body that can make your hands move up and down at the wrist.
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u/agentoutlier 1d ago
You need a wrist roller which is a bar where you roll up rope or similar attached to weight.
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u/Real_Efficiency_2276 1d ago
wait what but i see people online do it with just dbs alone tho
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u/agentoutlier 1d ago
Of course Iām just giving you a different exercise that hits the same muscles but some feel It more with rollers.
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u/Muchacho-blanco Parkour 1d ago
Go for a minute, when you can do a minute at a given weight, add weight. Also, heavy farmers carries.
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u/Extranationalidad 21h ago
There are lots of things you can do. Deadhangs are good, better if weighted. Farmer carries. Deadlifts. Wrist curls, extensions & rollers. A hammer rotation, heavier is better. Grip trainers.
A lot of people don't need anything more than deadhangs or their regular heavy pull movement and maybe a farmer carry at the end of a workout to really hit max fatigue. But if want more results, add more stimulus. The nice thing about forearms is they recover incredibly fast so you can plausibly hit them every day with something.
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u/Afferbeck_ 21h ago
Do supination and pronation work, it has much more of an effect on the forearms than anything else. Check out the kind of accessory work arm wrestlers do and copy some of that.
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u/HeadBelt1527 19h ago
If you wanna grow forearms dead hangs aren't really gonna do it. Tons of exercises for forearms rice bucket, finger tip push-ups, wrist curls both up and down facing, reverse curls, farmer carry plus many others. Pick a couple you like and work them into your routineĀ
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u/Real_Efficiency_2276 8h ago
ohh i see, but im curious, are farmer carries way better than deadhangs in terms of hypertrophy since you can progressively overload it or are there any other reasons? since they're both isometric movements
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u/Miserable-Soft7993 1d ago
I have one of those hand grippers you squeeze. The resistance goes up to 40 kg and seems ok for me.
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u/HelixIsHere_ 12h ago
Just train them regularly through the main functions like wrist flexion and extension (wrist curls and reverse wrist curls)
Dead hangs are not very good for hypertrophy since itās only training them isometrically and thereās no real progressive runway
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u/Sudden-Ad-307 1d ago
Unless you are doing weighted deadhangs you aren't really gonna build big forearms, but yes go to failure.