How To Grow Forearms by Armwrestlers

[@tomg5166]

Sir, you have maybe the most complete and professional arm wrestling training channel. Thanks for your time and knowledge

[@voiceofarmwrestling]

Thank You I appreciate that.

[@jasonvoorhees8899]

That's what i always say.

[@justinkilgallon2950]

@@voiceofarmwrestling love this channel. So much excellent information - do you think it’s bad to train forearms/grip everyday?

[@BreadCrispy]

Of course we want more work outs that's what I'm talking about

[@BreadCrispy]

Looks like you enjoy making videos hope you'll get even happier

[@voiceofarmwrestling]

You will get it!

[@dario2813]

oh my god so glad that I found your channel and watched this video I was really depressed about my small wrists and what you said in the end inspired me thank you so much!!

[@voiceofarmwrestling]

Thanks awesome to hear!

[@christopherbarahona8185]

You got any results?

[@Teamshmo]

You guys have crazy huge forearms. I have seen guys with massive forearms before, but they also have massive bodies in general. you guys just look like normal fit guys, but with insanely huge forearms.

[@voiceofarmwrestling]

Because we are armwrestlers.

[@momontouthang8440]

Thank God I found you guys. I'm always in pursuit of this type of training videos.

[@voiceofarmwrestling]

Thanks man!

[@momontouthang8440]

@@voiceofarmwrestling , You're welcome! I'm always faithful in everything I do. So I hope this works in me too...

[@akosmolnar3585]

A very usefull channel guys. Respect for ur work to share ur tipps and trainings with the people. The armwrestling world should need more people like u:) Greeting from Hungary.

[@voiceofarmwrestling]

Thanks means a lot!

[@ShardzGaming]

1) Zottman Curls 4 sets of 10-12 reps 2) Reversed Cable Curls Double Drop-Set 4 sets of 7+7+7 3) Seated Barbell Wrist Curls 4 sets of 15-20 reps 4) One Arm High Wrist Cable Curls 4 sets of 8-12 reps 5) Behind the Back Wrist Curls 4 sets of 20 reps 6) Superset Seated Barbell Wrist Extensions with Plate Extensions 3 sets of 15+15 reps

[@pierrejeanes]

i want to fight you right now !

[@johncornaro2142]

@@pierrejeanes I am gonna kick your ass

[@junkyard-p1s]

Thanks for writing this out! I'm not an arm wrestler, I'm 70 and workout at home with vintage weights, and I'm always looking for new ways to train forearms and neck training!! Hope you do another forearm video! Thus one's great!!

[@iammrblue2774]

I'll do it like this 3-4 sets Zottman curls *3-4 sets behind back wrist curls* _Superset with_ *3-4 seated barbell wrist curls*

[@quapex35tr]

If your forearm is strong, you are a strong person!

[@alenvandevort1255]

It would be awesome if you guys could post more workout videos, especially forearms. I am really trying to build my forearms, maybe a part 3 video??

[@anjalivats287]

Already won 15 armwrestling matches by training according to these exercises. Thank you brother.

[@voiceofarmwrestling]

Awesome bro!

[@kylemaximusmith]

Kasper is looking huge here! 💪🏼

[@junkyard-p1s]

Great advice! Thanks for linking the sets and reps. Now I can write them down and follow it! How about some super sets for chest only using dumbells, incline bench, lat pulldown machine, ( including different cable attachments for chest only) or just the floor chest exercisesbesides pushups?

[@jasonvoorhees8899]

It's 4:28 AM here , but who gives a shit ? I can't stop my self from clicking the notification of coach Ray's.

[@voiceofarmwrestling]

😂😂😂🌎👍

[@andresforerocoral3770]

We would like to see a full routine only focused on forearms, grip and wrist that we could do weekly. No necessarily for competing in armwresteling, though. Thanks man

[@junkyard-p1s]

Great suggestion!!!! I agree!! That would be fantastic!!!

[@DARK24-7]

Really enjoying these training vids-I have incorporated a number of the movements you have demonstrated here.TY Coach Ray-have you ever thought about some power lifting vids?

[@rochellestanley9532]

Love forearm work..

[@SamKhan-rd4rs]

Tell us about the recovery ... I am natural athlete so any tips on recovery and bulking of forearms specially will be great and share us your diet please and thank you

[@Therealmisterworldwide]

How often should you train your forearms?

[@robinjardine8366]

Your videos are great, im going to like trying these workouts out

[@Element-cd9dn]

Very Informative Coach

[@voiceofarmwrestling]

👍🏻

[@RobertSmith-ub6tk]

All workout videos would be awesome

[@kellyjordan1076]

Good video you guys have impressive forearms. I have always had skinny forearms and wished I could get them bigger.

[@voiceofarmwrestling]

Work and again hard work.

[@pierrejeanes]

i want to fight you right now !

[@jasonvoorhees8899]

@@pierrejeanes who ?

[@hishamaziz3282]

Great videos. Can you maybe show what a person can possibly do if he doesn't have access to a gym.. and all he has is a couple of light dumbels and some resistance bands? Cheers from Egypt.

[@faridbabayev9092]

High quality content, amazing job guys!

[@voiceofarmwrestling]

Thanks man!

[@pablojimenez5736]

Considering the number of injuries we saw during training (Levan, Grenadi, etc) how you approach your "maximum" without risk if big damage? Regarding this question, I want to see: "approaching your limits trainning without inguries" (without tearing the biceps, breaking the forearm, blasting the shoulder, tearing the elbow, etc)

[@greggordon3594]

Thanks for posting, great Information. Can't wait to get in the gym and do this routine!

[@voiceofarmwrestling]

Awesome, let us know how you like it.

[@jacobthralow9991]

you guys have some of the biggest forearms iv seen.

[@thanostitan.infinity]

Was waiting for this!! Thanks coach :)

[@voiceofarmwrestling]

Thanks Tanos!

[@GabrielMartinsFitness]

For 21s I like doing the middle up, all of it then bottom middle. You can go heavier!

[@voiceofarmwrestling]

Hmm.... will try it.

[@pierrejeanes]

i want to fight you right now !

[@jasonvoorhees8899]

So basically Middle up first instead of bottom down ?

[@faizsk864]

Excellent content bro🔥👍

[@muslihmohammed739]

Very very helpful and needed. Thanku guys!

[@voiceofarmwrestling]

You are very welcome. More stuff coming soon!

[@frankduffy7471]

I just subscribed to your channel . Taking your advice and hopefully will show some gains to my forearms.

[@voiceofarmwrestling]

Thanks man! Appreciate that!

[@culturehorse]

outstanding ideas as per vol. 1. to follow along .. much appreciate -new subscriber .. Thx

[@voiceofarmwrestling]

Thanks man, appreciate as well!

[@damianobelliazzi2931]

I don't know if this has happened to some of you. but if I use fatz grips consistently I get severe pain in my wrist, especially if I do biceps with the straight barbell not the ez bar. For a year now I have been using grips with diameters greater than 4 cm in tractions, shrugs, hammer curls but I am experiencing severe problems with the ulnar nerve with numbness in the little finger and ulnar

[@mohamadalayli7147]

Good job

[@brocklesnarthebeastisback408]

10x for helping as

[@desperatechihuahua7035]

I heard that getting bigger in armwrestling is a disadvantage, because range of motion is getting smaller and endurance is worsen. also if I can't beat most guys in 70 kg why would I go to 80kg? also john brzenk never committed to getting bigger but still destroyed everyone even cyplenkov. whats your opinion about it?

[@TimmyTurner421]

Maybe you can do a video about rotator cuffs and how to train them?

[@voiceofarmwrestling]

All external rotations in shoulder. Its good for health benefits not for strength or power.

[@voiceofarmwrestling]

I just filmed video for rotator cuff training and will post it next week. Thanks for idea.

[@blacksupra001]

thank you, im adding these types of things to my pressing days now, trying to train safe !

[@TraceguyRune]

Shoulder press? Possible Dumbbell raise?

[@jann8490]

Awesome, very inspirational 💪💪

[@voiceofarmwrestling]

Awesome thanks!

[@danielkrome2333]

Thank u brotha 😎

[@ruslan997tt1]

Could you make video on training for increasing bicep barbel curl

[@Osianjones1000]

One day I will have forearms like all of you!

[@voiceofarmwrestling]

Without a doubt!

[@jahsidmatias3625]

Have you guys ever tried farmer's carries? It should be so heavy you can only walk about 30 seconds before you drop the dumbbells or kettlebells on the floor, how about a wrist roller?

[@SuperMerlot]

Very nice video, I like these variations very much. But Im not seeing any radial/ulnar deviation and supination/pronation excercises. Those are helpful too.

[@voiceofarmwrestling]

Those are helpful for armwrestling working with them for mass is kinda waste of time. For power sure. For mass nope.

[@ralphruhl3806]

Impressive forearms guys! Maybe you can do a video to find out who can do more reps with a 100 kg power twister bar. The youtube record is 11 by an arm wrestler from Norway named Jan Nym.

[@antaripkataki6491]

We would like to see your workout on chest, bicep, tricep back everything

[@voiceofarmwrestling]

Will happen

[@antaripkataki6491]

@@voiceofarmwrestling thanks

[@himanshugurung5189]

Sir, I loved your side press machine it was so unique wow... I saw it on your previous video may be last year... How can i get it...

[@voiceofarmwrestling]

From Mazurenko equipment

[@boyjuice3414]

I have thumb pain . Very hard to train forearms.

[@bevictorious3776]

Hello Ray . In making your forearms appear bigger . which one is victorious : Brachioradialis vs Extensors vs Flexors ?

[@voiceofarmwrestling]

Hmmm I would say all of them. Basicly work more on what you lack than what you already have.

[@bevictorious3776]

Armwrestling Training by Ray And That will be my flexors 😅

[@fleecejohnson245]

Be Victorious for pure mass flexors

[@voiceofarmwrestling]

Be Victorious!

[@bevictorious3776]

Armwrestling Training by Ray Thanks 😊

[@badnewsbittu4629]

Please make a video on how we can increase bench press....

[@TraceguyRune]

I'm hitting forearms 3 times a week. My forearms don't grow big naturally, so rather than complain, I put extra effort in them. I started training them 3x a week for the last 3 weeks and have already put nearly a quarter inch on my upper forearms. I will keep it going !

[@TheStickGarden]

Thicker wrist workout please! I have big forearms but tiny wrists im just hoping i can counter genetics

[@voiceofarmwrestling]

I will try to make something.

[@TheStickGarden]

I appretiate it bro i love the content of your videos and how you and your buds have the arms to prove your work.

[@yogeshwargoyal]

What should be the frequency of workout? How many times/week? What should be the time duration of forearm workout?

[@voiceofarmwrestling]

Hey, once a week will be fine. It should not be longer than 40-50min

[@Ulysses6806]

Great content, keep it up. Is that a special arm wrestling gym you train at? Seems to have some very specific equipment. Looks good.

[@voiceofarmwrestling]

Yes this is our national base for armwrestling training.

[@yeetspageet5679]

How do you guys prevent elbow injuries and wrist pain? Is it just keeping the muscles loose, and never letting imbalances get too large?

[@spuros1986]

Great work guys!!!your videos are very helpful!!!what about legs?I am only asking because I also do arm wrestling but I don't want to leave the rest of my body not working out....do you training legs on separate days or not at all?

[@voiceofarmwrestling]

I will post video about leg training next week and answer everything.

[@spuros1986]

Thanks Ray,your videos helped me to understand better some things about arm wrestling,great job!!!!keep up the good work!!!!!!!!!

[@voronetckii_armwrestling5266]

Очень крутая программа!))) Для новичков подойдёт ))

[@voiceofarmwrestling]

💪👍

[@dansev.9584]

Yeah!

[@voiceofarmwrestling]

💪🏻

[@avnergilon3828]

IT WAS A GREAT EXERCISE REGIMENTS. HOW DO YOU DEVELOP CHEST AND BICEPS IN BEST WAY.

[@voiceofarmwrestling]

We will try.

[@imdadullahbarbhuiya4833]

hey dude💪........ its awsm.... the way u describe the exercises..... i just have a doubt..... being a skinny guy.... how much time will it take for me to get a mascular forearm....? any idea........ will be happy to know... 😃😃😃

[@voiceofarmwrestling]

Depends how much work you can put in. Do some of these workouts 2x in week in a month you will notice changes!

[@AnandKumar-tp5kv]

How many hours did give rest for the forearm muscles

[@drygordspellweaver8761]

coach shows up: big forearms. Friend with big forearms shows up: even bigger forearms. Champion armwrestler shows up: yet even bigger forearms

[@voiceofarmwrestling]

:D

[@melihturkoglu3195]

1-Can we do it 3 times a week 2-hand gripper is useful in arm wrestling ?(10_60KG hand gripper) thx

[@voiceofarmwrestling]

Do this once a week and Vol.1 for second workout. Hand grippers are not best equipement for armwrestling

[@melihturkoglu3195]

Armwrestling Training by Ray hand gripper is there any benefit

[@jojokillerX9]

I have one question for you guys. I know your work in the gym is essentially based on the arms, shoulder and wrist. But working legs for the strengthening of the full body toproll movement, isn't that interesting for gaining power in the movement?

[@jackedkangaroo1948]

InspecteurLeBlanko You shouldnt only train your arms. People will say stuff like you only need to train specific. If you want to look good and be strong, train everything. Squats, deadlifts, presses, rows.

[@ziaarnie3694]

Nice bro. Can you tell me bro while doing wrist curl on bench with hand closed how much distance should be maintained

[@voiceofarmwrestling]

Full range.

[@SuperMerlot]

What about wrist roller excercises? Do you do any of those?

[@redcat608]

I love arm training!!!...but never skip legs...

[@DjBacto]

Song name at 3:40 ? What's the band name thanks mate , also how many day per week do u recommend training lagging forearms

[@fiftoufi2353]

Do you recommend one workout with all the exercises to get a good pump or can we use a few each workout as accessory exercise ? Thanks

[@voiceofarmwrestling]

If you have time do whole workout if no then split it in two workouts in a week.

[@shresth397]

Can you tell me the diet for it

[@voiceofarmwrestling]

No special diet!

[@nikhilchauhan7285]

Can I do daily this exercises or once or twice in week

[@voiceofarmwrestling]

Once this one and once other that I made. for best gains.

[@96816bassmeistha]

nice exercise vids, what i would really like to see is you guys running through a practice and lots of table time. thanks for content!

[@voiceofarmwrestling]

Thanks will try to do it!

[@melihsimsek346]

Is it enough for arm wrestling once a week?

[@tripaloski_6971]

Haftada bir defa yetermiş dediler

[@mdomar1641]

i need full body work out

[@johnpope3025]

Do a full bodyweight workout at the park for arm wrestling

[@voiceofarmwrestling]

kzbin.info/www/bejne/bXrbaaF8frl4es0

[@pierrejeanes]

i want to fight you right now !

[@johncornaro2142]

@@pierrejeanes what's wrong with you dude!!!!!!!

[@janismuller5926]

I personally got a LOT bigger forearms by doing: 1. Wrist curls 2. Thick grip wrist curls (heavy loads) 3. Weighted pull ups 4. Hammer curls with an MMA belt with weights attached 5. table time

[@thomasbarrett3393]

Which exercises are best for thicker wrists I'd be interested to know brilliant channel by the way do you Guy's do trap exercises?

[@voiceofarmwrestling]

For thicker wrist extensor and flexor work. No trap specific exercises just shoulder work.

[@thomasbarrett3393]

Armwrestling Training by Ray could I them with dumbbell or cable what do you think yourself and yes I would like to see your shoulder routine plus you were saying you are getting your forearms ready for competition what does your training look like when competing?

[@TYW-be8zo]

the flexor or extensor is not located around your wrist, so if you are looking to build thicker wrist then target the muscles around your wrist, and that would be wrist abduction and adduction movements. With your palm facing your body, grap the dumbell and curl up or backward slowly. I suggest you look into Alphadestiny, he has several videos teaching wrist movement.

[@jasonvoorhees8899]

T.Y WANG this channel is the best one regarding forearm training.

[@thomasbarrett3393]

T.Y WANG thank you have done this type training?

[@TimmyTurner421]

Is there really a difference between 5:00 and 7:05 ? Should I do both?

[@voiceofarmwrestling]

on 5:00 arms are supinated on 7:05 they are pronated will hit differnet parts of forearm flexors.

[@derekspipesandcigars1892]

Do you have a video on diet ?

[@voiceofarmwrestling]

Full net on diets. Eat what makes you feel good and perform well. For everyone something different

[@christopherrobinson767]

How many times a week should I do this workout?

[@voiceofarmwrestling]

Once will be good! 💪🏻

[@cosmicalmighty2000]

Triceps please sir

[@voiceofarmwrestling]

Will do!

[@DANGJOS]

Very nice workout suggestions! Did you guys do any pronation work?

[@voiceofarmwrestling]

Ofcourse we do pronation but not in this workou.

[@tomhocking5606]

These guys' forearms are bigger than my entire arm :'(

[@wraithbackup4286]

How much does your forearm and wrist measure?

[@voiceofarmwrestling]

Will have to messure.

[@manav8094]

LIAR

[@OffMikeS]

Hi Ray, what do you think about the Toproller handle, did you try it, do you used at your gym?

[@voiceofarmwrestling]

Have tried it. Like it for supination training but not for pronation.

[@OffMikeS]

Armwrestling Training by Ray that's interesting, can you explain why you didn't like it for pronation?

[@Kolevski1712]

For the record barbell curls is a forearm workout coz u actually hold the barbell with your hands 😒

[@notalexeyvoyevoda3352]

Very Informative Coach

[@snoo333]

awesome video on forearm training. thanks

[@voiceofarmwrestling]

Glad you liked it!