How To Build Huge Forearms | Training Science Explained

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• How to Train ARMS for ...
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IN THIS VIDEO ▹
▹ REFERENCES:
The Brachioradialis:
‣ www.ncbi.nlm.nih.gov/pubmed/1...
Forearm Training Frequency:
‣ www.ncbi.nlm.nih.gov/pubmed/2...
The 12 Week Baseball Study:
‣ www.ncbi.nlm.nih.gov/pubmed/1...
Moment Arms:
‣ www.ncbi.nlm.nih.gov/pubmed/7...
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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):
shop.jeffnippard.com/product/...
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: ‣ www.ncbi.nlm.nih.gov/pubmed/19084189 Forearm Training Frequency: ‣ www.ncbi.nlm.nih.gov/pubmed/28249351 The 12 Week Baseball Study: ‣ www.ncbi.nlm.nih.gov/pubmed/15320673 Moment Arms: ‣ www.ncbi.nlm.nih.gov/pubmed/7775488 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): www.strcng.com/forearmhypertrophyprogram 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!!

[@mathewww3225]

🎖️ hero 👌💪

[@ShovelChef]

Nicely done! I'm sure many of us will appreciate the effort. :) Also, I hardly ever comment on background music, but I especially like your selections today. :)

[@shoddycast1455]

Jeff Nippard thx man been looking for a video for forearm

[@chrisplantstrongbrown5585]

Jeff Nippard Your channel is the best in the business! Keeping coming

[@icy-spoon85]

and there i was thinking this channel couldn't get any better

[@StephanieButtermore]

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

[@balaprasad68]

Stephanie Buttermore I get the reference

[@franzhaas6889]

Stephanie Buttermore RICH DIED TO CONFUSE THE MATERIAL BODY.

[@panama1942]

No

[@keval669]

If Jeff wouldn't have given a heart to this comment, he would have been dead☺

[@adolfshitler3559]

NJ D she didn’t even look at him bro

[@stefan-stocksmadesimple5241]

3:17 for exercises

[@tyrionlannister467]

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

[@user-uc9pn4gd8m]

Tyrion Lannister same with me, i trained only my right one for 3 months cuz im an idiot and now i have a problem

[@skotadi-fc]

Tyrion Lannister same, and we all know why ;)

[@skotadi-fc]

Tyrion Lannister those late night beat off session are catching up huh?

[@brianonabike4130]

Oh, I'm sure it was the training

[@meetrajsinhsolanki2608]

Tyrion Lannister op

[@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.

[@user-rh6zc2pk5d]

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

[@DronepilotofNL]

u still think he's natty? lols

[@thegamewin100]

@@DronepilotofNLhe’s short so his muscles looks bigger so I think he’s natty also it’s his job so all his time goes into this

[@flamefusion8963]

@@DronepilotofNLduh

[@tito6559]

​@@DronepilotofNL he is 166 cm

[@legitman248]

The best forearm exercise doesn't require any weight

[@ecelectro]

Ryan Craig speak for yourself, your tiddly widdly probably weighs a feather

[@TheZerberuz]

Lol at your body

[@kingquads6982]

Speak for yourself, my anaconda has weight

[@jhonnyruizz7310]

I see this dude in every fitness video comments

[@ahyonvlogs]

expect everyone to think green

[@robbyzweesaardt2039]

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!

[@JeffNippard]

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

[@renatopedro3232]

Should be trained directly!

[@HealthWithHilary]

rena to AGREED. Doing these. I know they'll improve my pull-ups as well.

[@tyrionlannister467]

Jeff Nippard lotion gang checking in

[@camelvids10]

I usually do one forearm exercise when I do arms

[@stevebendersky2056]

I think they SHOULD be trained directly

[@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.

[@nabilk8574]

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

[@SchoolOfMuscle]

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

[@aayerun]

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

[@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!

[@gitchfitness6591]

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

[@fahadfreid1996]

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.

[@quinguyen989]

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

[@felixzardan7127]

The Science Explained Series is by far the highest quality fitness content on youtube! Can you maybe do a couple of these specifically focusing on diet? You've done a few but I'd love to see more.

[@jamesdelaney762]

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

[@mattgreen1824]

I've been following ur channel since before you hit 100k and it's awesome to see how your channel is constantly improving. I've been recommending you to my friends in my fraternity and they're all impressed by ur content. Congrats on all ur success so far and thanks for the quality content! I needed some forearm advice!

[@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

[@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 ✌️

[@viniciuscypreste9607]

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.

[@nikolasdiaz5783]

Thanks for being so dedicated to educating us you are the most informative trainer I’ve seen on the tube!

[@tuts351]

This is such quality content. The amount of reading this dude does also the animation and video editing.

[@TENNESSEETRACKHAWK]

Finally a sensible Forearm video that makes sense!

[@luisfrade]

Thank you for your amazing work. I really admire the way you digest these studies for us, making it pleasurable to watch and learn.

[@TraumaER]

Luis Frade ok calm down lol

[@grantmerry573]

Love you nipps! keep posting these science videos, I never get sick of them.

[@AcidGlow]

*Time to get those forearms wokring! Thanks!* ✅🙂

[@jeremywinkler8275]

I was pretty excited about this video and you delivered, Jeff. Thank you, dope video.

[@taskerrr1988]

Always enjoy watching your videos. Good content, well edited and very informative. Keep up the good work.

[@stevenloo1471]

Hi Jeff Nippard. Thanks for the clear, concise, and accurate description on building forearm muscles!

[@phillipswain4312]

Thanks for the vid Jeff I'll try the things you mentioned, and the ad at the end was nice. Not too pushy and it seemed genuine

[@JeffNippard]

Phillip Swain thank you!

[@MarioTomicOfficial]

Great video man!

[@MichaelLewisMIkeLew]

I was just thinking about how to build my forearms a few days ago. I tried to find videos that would explain the functions and different workouts but I came up short. then all of a sudden, BOOM you posted this video right on time. Thank you!!

[@justinsullivan3983]

Love the legit info Jeff! Actually helping people make progress is the goal.

[@killerkyle9723]

Be cautious I over did forearm work at the end of my back and bicep day. And during supinated wrist curls I caused my distal bicep tendon to develop tendonitis whatever you do don't try to progressively overload it in short term like other muscles.

[@sayodhere]

Thank you

[@sayodhere]

I have googled what is distal bicep tendon is and I am shocked really. It must be painful and lifelong pain around wrist, doesn't it?

[@justinbailey2347]

@@sayodhere nah man, tendinitis is more like overuse/under recovery issue. Couple weeks of rehab work gets it sorted out usually. I’ve had Golfer’s and tennis elbow and tricep tendinitis all at different points in my life. Check out Overcoming Tendinitis by Steven Low if you want to know more about healing it.

[@XoneSpecialsGaming]

There's this dude in the usmc Michael Eckert who suggests doing this thing called dynamic stacking where you superset your pull ups with bicep curls first so that you exhaust your biceps forcing your back and brachioradialis to put more effort

[@panicinducing]

That dudes a beast

[@trahernshort9059]

Very well done video, Jeff. I love the scenes where you perform the action that the muscles can perform. Get way to teach. Also, it is good to see that you include a reference list now. keep up the amazing work!

[@lucamarziali3170]

Amazing vid Jeff, straight to the point and amazing as always. I recently also listened to Amanda bucci's podcasts you're featured on, that made me appreciate you even more than before. Thank you!

[@matthewcrawford7832]

This video was helpful.

[@00GHeroes]

Great video, better than espn broadcast quality

[@zainerikat4704]

I kept looking for forearms training frequency for the last two hours and finally i found this video and gave a subscribe.

[@LQBify]

Honestly I’m so glad I found your channel. True body science facts based off true clinical data. Thank you.

[@BGstefchoARS]

1:01 I see you mirin'!

[@charly40fication]

Alpha Destiny will be proud!! :D

[@pougemahon1]

These vids are so well done and just easy to watch in general

[@MrPradtube]

This is an incredibly well made video! Is that what all your "Training Science Explained" videos are like? I love the combination of science as well as the workout footage. Definitely earned yourself a fan.

[@HotFrags]

Jeff your neck is looking alot bigger recently man keep up the good work.

[@phillylgnd22]

Hit that like if u feel just a little bit smarter just by watching Jeff's videos

[@balanced_barrister]

this video has been helpful. i can't believe how this free content is. when i have the capacity, i wish to support this channel. love ya Jeff

[@natedog4561]

Just started watching this channel and it's amazing based on studies and is highly scientific and I love it. Keep doing what your doing man helps me out 👍🏻

[@max2beuz]

Im 26, 511 and weigh 139lbs. Im just starting working out. I really struggle eating. Eating 2600 calories a day is a huge challenge for me. Im also celiac. Ugh i have so much work ahead of me lol. But love the vids they are very informative.

[@steviejrr]

update?

[@matthewl2980]

1:04 I see her lookin at you ;)

[@pullupparker6110]

matthew L mirin brah

[@aytug6808]

The Collector 👍👍

[@matthewl2980]

The Collector damn bro i just wish i could be as cool as you 😞

[@EastTie]

@@matthewl2980 shut the fuck up bro 😂😂😂

[@phil_matic]

Dude, it's 1:03, not 1:04. At that point, she's already gone from view

[@robertjusic9097]

This is so detailed and specific with cited sources amazing!!! thank you man:)

[@cartoon983s]

Another amazing science explained as expected. Amazing job Jeff.

[@lohckm]

Flex Wheeler should watch this video. Lmao.

[@bobjenkins4925]

Bicep training is enough to build the forar-

[@IvanKrappenchitz]

can you do a video on bfr training?

[@vincentlee7359]

Stumbled upon your channel. I love everything you post on KZbin. Helps me in class greatly :)

[@dombusby6117]

Your content is always on point, extremely underrated fitness youtuber!

[@frenchbastard3869]

Zottman curls with the thumb over the bar (with the fingers) was never mentioned. This is the king of forearms and arms exercise. Hits everything. Great brachialis and forearms builder.

[@benllewellyn1887]

French Bastard, I agree he seems to make a habit leaving the " best " exercises out of his videos.

[@frenchbastard3869]

True, didn't even mention the roulette stick with the weight hanging from a cord either...

[@ItsMainyourbro]

2:00

[@ItsMainyourbro]

3:35

[@baloo1522]

Its Main the real hero

[@oviecrosby1152]

You the homie Jeff, keep up the awesome content!

[@mark81953]

Man this is actually VERY informative (as usual). Love from Egypt!!

[@gabrielrangel956]

Do whatever Strongman competitors do.

[@TheEx77]

Gabriel Rangel do whatever arm wrestlers competitors do

[@PreparedResistance]

Bailey's Health and Fitness 9545 San Jose Blvd #3, Jacksonville, FL 32257 Open 24-Hours Now

[@Kevn3000]

That's the one I go to! They completely revamped the place and made it bigger.

[@daniel__emil]

Really enjoyed this one. Super nice work, my man. Keep it up.

[@steffanhappydog]

i was looking for something like this, lot of people telling you what to do but not show any statistics or science behind it. love the channel subscribed immediately

[@shuntarofurukawa4807]

Can we just pray to or lord and savior Rich piano, who has been placed in a coma 😔 EDIT: Sadly the legend rich piana has passed away, hopefully we get rich's channel to 1 million as he is so close! Reaching 1 million can be our way of saying thank you to rich for all he's done..... Goodbye godammit....😔

[@ScrubsTheNewcomers]

oh shit he's in a coma? I guess the years of substance abuse are catching up to him :/

[@mauiciogonzalez5623]

and his last video on youtube was "Killing the chest"

[@caseclosed1160]

Fuck Rich Piana.

[@JeffNippard]

Tatsumi Kimishima I hope he recovers well!!

[@evang655]

Case Closed what a nice thing to say about someone who is close to death

[@anabolicjesus6717]

Lee priest is fucking legend

[@loganoleary3653]

Always looking forward to your new videos! Great work!

[@mbarcco]

Smart man all around. You put a small commercial of the product at the end. Genius 👏👏

[@QuineMD]

I think my forearm is longer than Jeff's entire arm .

[@scoutisabelle]

My forearms are naturally thin and long because of genetics/bone structure. Years of training them hard has barely made them bigger. Stocky dudes like Jeff have it much easier.

[@kungfuman82]

I needed this video. I'm a musician (28 years classical piano, 18 years guitar) and have found that my abilities suffer if I practice/play after training forearms and, as a result, I have neglected them. I'm not going to do that anymore, but I didn't know how to best train them outside of hammer and wrist curls. This video set me straight.

[@timothygraf5163]

Well done! Always awesome to see the science! You are the best! We need a video on how to build muscle the quickest!

[@liamdunnaway2358]

Hey great video. Question, is there any reason walking in the farmers walks actually helps or would standing still do the same thing?

[@billnippard6242]

liam dunnaway I was wondering same

[@liamdunnaway2358]

Bill Nippard well I guess walking would cause you're arms too move a little which ( I would assume ) helps slightly but it probably wouldn't change the results much

[@JeffO-]

Not sure if this is helpful, but I've seen some experienced bodybuilders do these sitting. Hold em til you drop em.

[@alpolacci]

Walking makes it a good core exercise. Standing still works only grip and traps.

[@nilstarlight]

I was here when this video still had 0 dislikes!

[@AsILayDyingBFMV]

Thanks for sharing your riveting story with us all.

[@HeLLBenDr]

Love the reverse grip curl. Besides I have seen my bench and deadlift improve since I started working out my forearms specifically. Thanks Jeff.

[@SDR619]

Not bad. Probably the best forearm video guide I've seen.

[@Thomas_basiv]

My forearms are huge and I've never trained them directly in my life. They've naturally developed from curls and rowing exercises

[@ahmedo8928]

Demetre pics or you're lying 🤥

[@Thomas_basiv]

Ahmed Hmu then boi

[@ahmedo8928]

Demetre well this is already an hit u up boi

[@Thomas_basiv]

Ahmed F hold up let me just post the pics in the KZbin comment section boiii

[@ahmedo8928]

Demetre we still waiting fam boiiii

[@tabber87]

It also helps if you're 5'2 with dwarfish proportions.

[@dwinosam]

Very interesting and well done channel. I enjoy the emphasis on the science. Thanks!

[@PayneDeathz]

Love the production quality!

[@aj_austin22]

Step 1: Have short arms Step 2: Have short arms

[@briandasilva2146]

Step 1: Stop blaming things on genetics Step 2: Work hard

[@nonachyourbusiness1164]

Brian da Silva Step 1: Realize genetics play a huge role whether you like it or not Step 2: Realize some things are harder to you but at least you can reach the cookies on the upper shelf

[@jacquesflame4238]

Accurate i hate people who dont like to accept reality

[@justinballard8139]

Brian da Silva you didn’t excel in biology, or anatomy courses did you? Yes, let’s just ignore genetic makeup and DNA...no excuses right? That’s like saying someone with a mental retardation should stop blaming genetics and work hard in order to beat it. So in that case, stop blaming genetics ;) you can beat it!

[@michaelpitchford1367]

True story...

[@tanayagarwal6670]

It's been said that wrist curls and wrist exercises will land you in a wrist injury.

[@evangodbee2425]

doubtful. The load is generally low

[@SteelBlueVision]

If you try to go beyond the range of motion or do not allow for proper recovery, you can get RSD.

[@Spaceman2484]

Tanay Agarwal I’ve actually had the opposite experience. My wrists would hurt BAD after doing curls (any kind) and a couple other exercises even though I would use good form. I started doing regular and reverse wrist curls with 20-30lb barbell (now moved up to 40lb after warm up) and I’ve completely eliminated the pain even doing much heavier curls. Also has the added bonus of creating awesome grip strength and wrist stability, which has benefited pretty much every exercise. The key, as always, is to focus on form and choose the right weight

[@ryanturner8577]

Tanay Agarwal That is false. You need to properly warm up however, and perform the exercises properly. Same goes for the bench press, squat, deadlift, etc. anyone can denounce exercises as a high injury correlation, but that is because of improper technique and warm up, as well as recovery. Also, the wrist curl is the most effective forearm flexor exercise that almost all forearm guides use as the main staple.

[@morphee9398]

Your content is so great in quality, it s crazy

[@Pattymallany34]

Another awesome vid jeff! Killin the game brother

[@PixelMinez]

Is Incline bench Press an overall better chest developer than flat or decline.

[@robertmilak5425]

Usama Raja decline bench is gay

[@rph_redacted]

PixelMinez yeap inclined for upper & Declined for lower boobs.

[@TuckerLlime]

Decline has been shown to activate the chest best overall, so the top, middle, and bottom of it.

[@tyrionlannister467]

barbell bench tbh

[@gpolenik]

flat bench is an ego exercise. Do incline and activate your chest only. Decline is... well it's bullshit. People do it cuz it's easier lol

[@Anthony-jt2kh]

Sorry Jeff but that absolutely stunning girl at 4:43 had me distracted xD

[@jeremywinkler8275]

Anthony saaaaammmee

[@Spaceman2484]

Yup, she appeared when he started doing the farmers walk too... dayummm

[@SheenaT73]

Stephanie is way better looking. That girl looks like a twig.

[@Anthony-jt2kh]

I'm not saying Stephanie isn't fit but she's not really my type...

[@Anthony-jt2kh]

Well your proving to me that your not very smart and are assumptive for thinking that I cared about what race she is from. Just to inform you i'm not even white myself, and intelligence is quite possibly one of the most attractive things in a women so I don't know why you think I have a problem with that xD

[@Jason32Bourne]

Really like the style of this. Awesome work!

[@EmadGohari]

dude your videos are gold. thanks

[@jackedbyrohit3236]

Skip to 3:16 bois

[@inmei5194]

rohit sahu thanks baljeet

[@user-pr4ur5mo9v]

Thanks dude

[@censorshipBS]

Forearms science explained 1 Choose a subject who has amazing Forearm genetics 2 Make sure he taking performance enhancing drugs 3 Get a tan and use yourself a an advertising board for supplements that don't work

[@louiswalker1722]

Honestly one of the best videos I've seen.

[@TailoredTechnique]

Always love your breakdown bro!

[@GinoBrouwers]

Inb4 fap comments

[@TraceguyRune]

#MadWorld

[@vinniedeluca2188]

Is he 4'11 or 5 feet?

[@1MSubsNovideos]

Vinnie DeLuca I think that he’s 5’5.

[@Emsyaz]

TheObserver he look shorter though

[@Govy42]

Good Sir, your videos are incredibly informative and awesome quality. Thank you for having such a high standard. I was curious as to when you will be releasing a back focused routine on your website? I am currently going through the arms one and enjoying it very much. Thanks!

[@eddiesaldana8921]

Amazing as always Jeff.