Easy Way To Grow Your Forearms

Easy Way To Grow Your Forearms might not be so easy. You still have to work on it! But in race for the size please don't forget the real purpose of growing - Be better! Size DOESN'T MATTER!!! I ask a lot of people during my journey and a lot of people agree! Don't lose yourself in your appearance. Find your purpose. Be yourself!
00:00 intro
00:35 Rice Bucket
01:56 Wrist Curls
03:56 RGT Pulls
06:09 Crushing Strength test
Special thanks to lifters!
❂ Russell - / russellbeggarly
❂ Anna - / annalorelle
❂ Jay - / horse_power_pullup
❂ Anton - / fomajc
▶︎ Grip STUFFFFF: gripgenie.com
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#challenge #forearms #armwrestling #grip

[@Tarabulus]

Anton - straight up the most pleasant, charming and chill strong dude on the internet.

[@AntonFomenko]

You are charming! Thank You 🙏🔥🙃

[@Tarabulus]

@@AntonFomenko BROOOOOMANCE!

[@whipivy]

Best forearms I've seen was a waiter at Black Bear Dine in Idaho Falls. Amazing. And I was in the military, saw tons of outstanding forearms. Was around pro bodybuilders, but this guy for some reason had some insane forearms. And so I asked, "how'd you get those?" He said he was a framer in construction which reminded me of other insane forearms I've seen and those guys were also framers. When I was a kid I grew up around framers and carpenters and I used to have to stack a lot of lumber. There's something about having to handle boards that forces your grip and forearms to grow and I learned from that, that volume is key. You really can't over train forearms and calves, in my experience. The only other person I've seen that had forearms like that worked on a drilling rig and he had to handle these massive pipes of drill stem. The diameter forces you to rely on forearm movement to handle it. And again, tons and tons and tons of volume because every shift this went on and on and on, all night. My advice, lift weighted 2X4s and increase the diameter of all the grips in this video by a factor of at least two. Anything that has a smaller diameter than say 4" is probably too small if you really want to isolate the forearms muscles. Just my experience.

[@ilyaslobodkin3811]

Interesting story and observation you said about the wider 4" grip. I been working as an arborist for a few years now and my forearms grew a lot. Especially if I do calisthenics/ weights in addition. But yea I can see how a carpenters forearms would be even more jacked from handling boards all day. For me it's more gripping onto things like ropes, branches. It's funny in the off season my forearms shrink a bit.

[@TLPWRlifter]

The real wisdom to be gained is that high frequency builds forearms.

[@blebleh666]

Largest ive seen had people that used to make sculptures. There was woman around 60 woodcarver and guy similar age metalworker. Hours of folding clay and using chisels everyday. Hands are growing whole life. They both had size like bear. No gym guy ive seen couldnt compete. Same with farmers as You mentioned. 3x week some bs gym training is nothong...

[@Hnkka]

Feels like we can train forearm and calves daily, if not they probably wont grow and then you start saying "its my calv and forearm genes"

[@andylawson]

5:38 Time to superset my hugs & handshakes 🤔 😅

[@oanasimon1983]

My way to go for strong, big forarms and at the same time strong grip, is climbing. Plus, is fun 😊.

[@Hnkka]

Big forearms are awesome, mine blew up when i started construction/plumbing. you do alot of forearm "training" daily on construction sites

[@unlimiteddy5546]

I have been bouldering for 2,5 years now. My bodyweight is ~98-100kg (220lbs) and we recently got a dynomometer at the gym. I got to 77 kg (170lbs). It is really insane how you guys got the forearms of dudes weighing so much more, but it shows that weightclass is definetly a factor. Most active climbers at the gym can consistently do 2/3 of their bodyweight, and trained people can reach 3/4 of their bodyweight, but from that point it plateaus hard. Getting anything above 3/4th of bw is very strong. 1/1bw is godlike imo, almost unreachable. It is insane to me how you guys get to within 10% BW. It baffels me.

[@AntonFomenko]

In two weeks you will see over body weight crush grip performance!!! Stay tuned! And yeah! 100%+ is great result.

[@unlimiteddy5546]

@@AntonFomenko I'm looking forward to it! I love the content you put out :)

[@Benkkuful]

I think the lighter/smaller you are the better the relative strength is. I'm a boulderer too. I only weight 56kg and my PR on dynamometer is 56kg.

[@gabrielmelnik7847]

There's one japanese guy who can do more than 2 times his bodyweight. He weights roughly ~50 kg and the dynamometer registers 114kgs. One time bodyweight is very doable for strength athletes who aren't too big like 60-80kg bw..

[@patricj951]

@@Benkkuful That's correct. Smaller persons have higher relative strength because the movement is performed on shorter distance. This is how the law of physics works. For example: it's common that it is expressed fantastic that ants can lift hundred times or so their own bodyvweight. It is not fantastic. Humans would do it as well if we were such small.

[@jujimufu]

Ah yeah guys you gotta bunch and scrunch up all that meatabolic fore arm tissue against itself, all the meat'ness and such, then you half ass that measuring tape around the bulbousness of mighty meaty meat to get that 18" forearm measurement. My man Russell wasn't given a fair measurement! 😂

[@AntonFomenko]

We need to take that to the forearm court!!! And get that meaty forearm justice!!! 💪🔥

[@JenniferKitchens123]

I enjoy these videos, but my thumbs are so arthritic now that I really can’t workout too well anymore 🤷‍♀️ C’est la vie! There’s still so much out there to enjoy 😁

[@michaelpaciorek4068]

new exercises i got to try out thanks!

[@ivan09m77]

I get decent forearms from weighted pullups (bar or rings), now im starting to do isolated forearm training, lets see what happen

[@deltalima6703]

Rings will give you sick forearms, no question. 👍

[@Hnkka]

Update?

[@HughJazzDong]

Dang man. I’m 225lbs. I don’t think I will ever hit that. But I do take pride in my forearms and hand muscle after being a massage therapist for 15 years. That’s my secret technique

[@blueperseverance3912]

Early signing in!

[@unholymrdoo8852]

Looks like I'm buying myself a roce bucket

[@nathanielacton3768]

I've been doing something similar that I double with another exercise. I do barbell curls overhand. At first you will barely even get a workout from your biceps because your forearms are so weak. then they will catch up and you'll find the other cool thing about the exercise. You biceps need a certain amount of wrist twist when the load is at 90deg, and overhand gives you a good deal of this (cables might be better). But at the same time as you get to the point whre you start feeling your long head getting worked your forearms will be growing well too. For sets eps I am just using an empty bar. 100 reps mostly 15 rep sets and I clip the range to just the middle 70%, so I stop before the bottom and top the keep the load one the whole time. Excellent results. I made the approach based on a bunch of recent 'backed by science' video's. Dr Gainz was on source. Ryan Humiston was another. Give it a try for one set and see how hard it is.

[@Bevzthejcs]

Good video. Really interesting stuff lots of good advice. Arm Wrestlers are also another good source of ideas for big arms. As you'd expect there is a lot of cross-over with what the Arm Lifters do. My personal theory is that volume is the key to big forearms; if you look at anyone who trains their grip almost daily either deliberately like an Arm Wrestler or just as part of their job/sport like Climbers they have massive forearms; Climbers have crazy crazy grip strength and they all have insane forearms. The thick grip i think is key; climbers have to grip hold of rocks of all sizes and Arm Wrestlers train with multi-spinners and thick handles just like the Arm Lifters were doing here... so for me, that's the magic sauce for big arms.

[@CamQuish]

That forearm size estimation is impressive, clearly years of experience 💪

[@AntonFomenko]

It really is!😂

[@AdamCeladin]

Good stuff brother

[@AntonFomenko]

Thanks for the visit💪🔥

[@jblizzard962]

Please make a video specifcly on finger strength if possible. Thanks.

[@KanekiKen-lm1dl]

2:05 that’s an awesome tattoo. I love LOTR

[@zz94400]

Excellent vidéo.the volume comes thanks to strenght and power.i have a question.is epicondylitis is fréquent to them ?

[@Minder666]

"Superset of hugs and handshakes." Hahahahahahaha

[@1982asd]

The Wrist Curlsl aways do in your behind because in this position, only the spine and waist are heavily loaded and this can cause injury This exercise is usually done standing with the back, not the front

[@solitarymaninblack]

Farmer's carry and wrist rolls are good. Dead Hangs too.

[@squru]

YES

[@Moloch6666]

woo i have the same strength as Anton 🎉 i have the exact same grip measure tool as in the video too :D

[@AntonFomenko]

Cool 👍😎🔥

[@Moloch6666]

@@AntonFomenko the grip training videos are so much fun, i dont know why but i have a fascination of grip strength its so interesting

[@MrFredd38]

Great video Anton! Which rice gives the best pump, jasmine or basmati?

[@AntonFomenko]

Both!

[@1stcwp]

Just be sure to cook it first!

[@AlexToproll]

🔥🔥🔥🔝

[@AntonFomenko]

💪💪💪

[@joonashannila8751]

Anton secretly has the biggest arms too.. What a humble guy

[@stingingeyes]

Would be good to compare this with the strength of pro arm wrestlers, or alternatively CoC grippers. Some power-lifters close a CoC No. 2.5 (237lb) (and sometimes 3), as if it were elastic.

[@elihyland4781]

0:48 this is the funniest thing I’ve heard in a while lol “esss not coooked”

[@wesselbindt]

Yes

[@kevinlyon9501]

The rice bucket jut made me think of old Shaw Brothers martial films.

[@andrewtanczyk4009]

Bruce Lee also. He used sand buckets

[@mineland66]

I like this type of video

[@AntonFomenko]

I like this type of comments 🙃

[@panagiothsstaurou7569]

Can you do the shame exercises on the rise bucket with sand in the bucket and have the same benefits?????

[@andrewtanczyk4009]

I think I remember Bruce Lee used sand buckets to strengthen his fingers and maybe his forearms also.

[@ericrodriguez1013927]

What if you don’t have an axle bar what’s the best alternative

[@agnidas5816]

5:01 both hers and yours 5:11 looked amazing in that excercize ! Better than regular flexing. Only Forearms yes lol. Many people have gag accounts and never post nudes or even half nude - just random stuff.

[@edmundy3952]

Yay!

[@panmimex382]

Hi everyone !

[@davidhelman3045]

Anton do you feel crushing strength is really trainable? It really seems mostly genetic and training only makes marginal improvements

[@AntonFomenko]

It is. But isolated crush strength training won’t help much. Lift heavy, gain some body weight and your crush will improve for sure.

[@christianlafarciola7207]

What do you think about barbell static hold to improve grip strength?

[@AntonFomenko]

Yes

[@x-techgaming]

So what was the "easy way"? I missed it

[@gameeverything816]

Hey you should make a video about whether you can pull someone up with one hand when they are hanging off a ledge or cliff like in the movies. Just an idea 🙂

[@AntonFomenko]

Good idea!💪🔥

[@christopherspohn8071]

What country are you from Anton?

[@tjcoe]

Forearm size is an interesting metric. I don't work out or train, but I do work with my hands a lot (I'm an electrician) and I just measured my forearms at around 31 cm (bodyweight 79 kg). I'd be curious to see how my grip and crush strength are but I don't have any equipment ha ha

[@AntonFomenko]

Would be cool to see!

[@deltalima6703]

@tjcoe Your pronation and supination are decent from twisting wires with linesmans. You would have well above average grip too but nowhere near what a sheet metal guy would have from snipping. Probably around 70% of what those guys have and they are similar to what anton does, just as a guess.

[@Lexcommentyoutube]

yes

[@betty7449]

I vote yes

[@Ranius125]

Idk. I never train forearms, my wrist are ultra skinny, but when i messure my forearms like in the videos i have 34cm. (I train for 10years now and only skipped when sick, to put my training in perspective). What i am pointing at, is, that it may not be neccessary to train them isolated but idk, in the end my grip is super weak, so if you want to be grip strong, it might be a greater motivator than size :D

[@AntonFomenko]

Strength is easy to track. 💪

[@jmfm0911]

Any tips to help tennis elbow?

[@JanosErikFekete-cv2dw]

I have 37,5 cm forearm. Is that good?

[@hagenzwosta]

I just measured my forearms. They are 33cm. And I never train them. They are that big just from my regular workouts, pull ups, deadlifts etc. So whats the deal?

[@Dirk_Mcgurk]

5:15 mostly bicep and shoulders exercise

[@2xSundays]

“This how you feed your forearms, right?.” His laugh after that😂

[@zakazan8561]

calisthenics pulls, the volume is there and the tension. You also get more done than just focusing on your grip only

[@KillingfalkONroblox]

Damn he guessed the size of his arms.. 33 cm.. i guess you could say he has "an eye for arms" (fore arms)

[@kmc6506]

I can't do the rice bucket. I'm on a low-carb diet!

[@tant2003]

i want a hug

[@AntonFomenko]

Hug 🤗

[@perseusbeatkraken]

This is my second video this morning with a rice bucket in it...... Guess i gotta go get a 20# bag of rice 🤣🤣🤣🤣

[@markkelly3694]

💪🏻💪🏻💪🏻

[@AntonFomenko]

You never miss a video! Appreciate your support 💪🔥🔥🔥🔥🔥

[@markkelly3694]

It’s important to support content creators who add to people’s lives!

[@kellyfomenko]

🎉🎉🎉🔥🔥

[@AntonFomenko]

🎉🎉🎉🔥🔥🔥😋

[@felipebeltran2448]

Moldavia!!!!!!!!

[@mattarndt4452]

Can’t you just use a dumbbell? I turn my wrist while doing a concentration curl.

[@destickert1307]

Only Forearms 🔥

[@bottipoika]

this remind me something, maybe it's something important ;p

[@danrose3233]

Anton has show-worthy forearms...those other guys not so much even though they are strong from training arm lifting.

[@MsBastard91]

Мне прям интересно стало, померял свое предплечье - 37 см. Это не на пампе, но я и не сухой нифига) Жаль нет этой штуки, которая силу хвата меряет, есть эспандер 45 кг и он слишком изи, все никак новый не куплю.

[@AntonFomenko]

Здоровый!💪😬

[@valitsemllaluokanavahyvaks3556]

RGT Pulls are basicly Cupping Training for ArmWrestling.

[@aladeenmadafaka2048]

How many cm is anna's forearm, anton?

[@AntonFomenko]

All of them!💪🔥

[@aladeenmadafaka2048]

@@AntonFomenko you forgot to measure her, didn't you? 😅😅

[@rjginsburg]

“Is it a raisin?”

[@xavigarcia615]

Im 18 years old and i do 72.3 kg i want to improve it to 80kg

[@Dlisiouseverydayfrys]

First? Ps hi Anton!

[@drip369]

Anton* lol 🥇

[@AntonFomenko]

YEP! 🥇

[@gameeverything816]

I'm sure it would be worse and unpleasant but I wonder if anyone has tried a rice bucket with actual cooked rice. Might feel kinda good actually. Maybe as a cooldown 😂

[@AntonFomenko]

🤔😂

[@patricj951]

Everyone can get improvement of the strength by training. But to get beefy or supergrip forearms good genetics is required.

[@zirzow]

The easiest way to build your forearms... Work as a carpenter.

[@bullsdeephook1832]

Armwrestling is the best forearm builder 💪🏻😎

[@fstani]

Idk if Anton ever heard this, but to me he looks a lot like a character called Sportacus from a show called Lazy Town 😂

[@AntonFomenko]

Nope! First time!💪😂

[@deltalima6703]

@AntonFomenko sportacus is a calisthenics pro. That was quite a compliment, worth checking him out.

[@thecount1001]

my buddy is a tall slim 62 yr old with insane forearms. like, bigger than these guys with a big vein-y sack o meat hanging under and it's nuts. he doesn't lift anything. i mean he's athletic but it's all genetic. it's like those guys with big round shoulders who have never been in a gym. kinda makes you sick. i don't know if his grip strength is even strong, but the aesthetics are crazy.

[@andrewtanczyk4009]

Farmers carry?

[@motorhead4870]

None of them have big forearms

[@joelcowan2568]

ok big guy 😂

[@drip369]

Sheckssy

[@jjizzler9592]

These guys have smaller forearms than Anton

[@zk6er]

🇨🇵👍

[@user-xv7ne1gp9o]

Our hosts 4arms look ok, kinda, but the other 2 people? Why would anyone take hypertrophy advice from them?

[@BadHorsie1]

Arm wrestling

[@jasonfrederick5210]

Gonna be honest. I don't know anyone who would be interested in purchasing forearm content.

[@toanngo5654]

Gotta try to wash your clothes with your hands, gonna feel the burn too

[@stayontrack]

The armlifting dude with mustache doesn't have impressive forearms imo.

[@stayontrack]

Lol 13 inch, mine are same size and I don't think mine are anything special

[@wolfthequarrelsome504]

If they just shut up and talked, without the hahaha. And whats the chick doing there?

[@Jesus_LovesAndSaves]

“That if thou shalt confess with thy mouth the Lord Jesus, and shalt believe in thine heart that God hath raised him from the dead, thou shalt be saved.”

[@RebornThroughHate]

That arm looks kinda gross. Like something from a horror movie.

[@cheliospanama9786]

For the algorithm 🤩🥰💪🫶😁😎👌🥸🤓🥳🫡

[@AntonFomenko]

Appreciation 💪🔥🔥🔥

[@jennybenny7547]

you are so unfunny

[@xxacidmv]

.🦾💪🦾💪.

[@pierrot31511]

Big forearms : 33 cm 🫠

[@catedoge3206]

OnlyForearms T.T

[@AntonFomenko]

😂😂😂

[@51nt3rkl445]

YES