How To Build Huge Forearms | Training Science Explained

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▹ MY ARM TRAINING SCIENCE VIDEO →

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IN THIS VIDEO ▹

▹ REFERENCES:

The Brachioradialis:

Forearm Training Frequency:

The 12 Week Baseball Study:

Moment Arms:

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If you’d like to have everything neatly summarized in one place, complete with an 8-week training program, a chart for tracking progress, breakdowns of all weekly training variables, and a full references list, I released a Forearm Training Guide (only $4.99):

Other than through buying my sponsor’s products/services and my own, the best way you can support me and the channel is by watching the video all the way to the end and leaving me a comment. Just something like, “this video was helpful” works. Thank you for the continued support!!

[JeffNippard]

I decided to start making my references list more accessible by linking them according to specific topics here in the comments and in the description. So here they are:

The Brachioradialis:

Forearm Training Frequency:

The 12 Week Baseball Study:

Moment Arms:

If you’d like to have everything neatly summarized in one place, complete with an 8-week training program, a chart for tracking progress, breakdowns of all weekly training variables, and a full references list, I released a Forearm Training Guide (only $7.99):

Other than through buying my sponsor’s products/services and my own, the best way you can support me and the channel is by watching the video all the way to the end and leaving me a comment. Just something like, “this video was helpful” works. Thank you for the continued support!!

[sulezraz]

1:00 Perform curls with a Reverse Grip to best target Brachioradialis. Biceps activated the least in reverse grip.
1:48 Performing partial reps at the top end might help target Brachioradialis more.
Hammer curls are a good exercise but like most curls they don’t isolate the Brachioradialis.
3:14 Workout: Include 1 Wrist Flexion (DB Wrist Curl), 1 Wrist Extension (Standing or Bench Wrist Extension). Also a grip focussed movement (Plate Pinches -> progressively add plates to increase weight and thickness).
Also Farmer’s Walks and Heavy Barbell Holds.
4:23 10-20 reps. 2-3 exercises with 2-3 sets, 2-3 times a week. Relatively lower weights to prevent joint issues and might not maximally stimulate the smaller muscles of the forearm.
Do Reverse Grip curls once per week to target Brachioradialis.

[tyrionlannister]

Needed this video so bad my left forearm was out of proportion to my right forearm

[rhzcpkd]

Crazy how in this 5 year old video he has a dream physique, unattainable in most people's minds, and yet he looks microscopic compared to himself today. What an incredible progression. This is what consistency gets you

[WadeWilson-]

You have no idea how your videos are helping me.
Thank you a lot for these videos and teaching us new exercises or how to perform the usual ones better.

[robbyzweesaardt]

So dope to see companies sponsoring you Jeff! It's so well deserved, thanks so much for another sick video, can't wait for the next one!

[SchoolOfMuscle]

I really enjoy the content you create Jeff. Definitely can see the effort you put in, and I really appreciate that!

[StephanieButtermore]

Gotta confuse the forearms when you get a good girlfriend, right babe? 😉

[aayerun]

Thanks Jeff This Really Helped Me With My Forearm Training. Keep up the good work

[nabilk]

one of your best vids imo. so concise, easy to understand, and educational. this is quickly becoming one of my favorite fitness channels

[fahadfreid]

Your videos are oddly relaxing to watch. It also helps that you give some great tips! I saw decent progress with my abs after watching your ab science video.

[quinguyen]

This video was helpful!! Thank you Jeff! Great information and editing as always my man

[Firmly_grasp_it]

The best forearm exercise doesn't require any weight

[MatiasStrengthCoach]

Great video as usual Jeff! I think a video on how strength relates to hypertrophy (science explained) would be very interesting for the mayority of your audience and beyond. Keep it up man!

[jamesdelaney]

Always coming with quality videos Jeff. Appreciate all the work u put into them.

[Classsikhal]

How is that whenever I feel to do to some change in my body, he has a video for it coming right away 💪.Thanks bro ✌️

[gitchfitness]

Keep it up Jeff! Videos keep getting better and better, and you have been blowing up with subscribers this past year!

[viniciuscypreste]

The way you explain and target the main subject on the video screen, is constantly getting better and better, it so easy to understand even being Brazilian. Congratz Jeff.

[JeffNippard]

Do YOU think forearms should be trained directly? Or are heavy compounds enough?

[michael_graper]

Your channel is super helpful, I was just thinking how I wanted to get some forearm gains and like 1 day later you upload this vid