3 Guys Train Forearms Everyday - Only 1 Was Worth It
These notes were generated by AI and may contain inaccuracies.
Over the next 30 days, turning left forearm into a powerhouse. After over 10 years of training, forearms didn't get jacked from normal lifting; they are the second smallest part of the body. Weak forearms noticed by others; they hold back in gym, linked to shorter life expectancy, decrease odds of being hired. Training left forearm every day with science-backed exercises. Recruited two friends to test popular forearm protocols online. By end of 30 days, determine which method and exercises build biggest, strongest forearms and wrists.
All right-handed, training left arms; right arm as control. Measurements across lower, middle, upper forearms to see differential growth.
This is the smallest one I've ever measured. Shut up.
Size matters, but grip endurance more important. Support grip test: dead hang. Beginners 10-20 seconds; 90+ seconds elite.
No, man. This is so hard. Keep going. Keep going.
Robin: 12 seconds. Narrator: 115 seconds.
Grip strength in three types: support, crush, pinch.
Crush grip: crush an apple. Results:
- Normal: 121.4
- Narrator: 99 (cannot hit three digits)
- Robin: 108.2
Average grip strength weaker than 20 years ago. Grip strength best predictor of overall strength, activity level; strong correlation with weak grip and early death.
Pinch grip: hold three 10 lb plates between fingers and thumb.
- Dennis: 0 seconds
What the. This is so embarrassing. I'm a fitness guy.
- Robin: 6 seconds
Robin: 100 reps daily with hand gripper. Dennis: daily rice bowl training (stirring rice). Narrator: science-based gym routine targeting three forearm areas.
Forearm Anatomy and Exercises
- Flexors (beefy part): wrist curls with dumbbells or cables. Already trained indirectly from lifting.
- Extensors (top, striations, help elbow pain): wrist extensions with dumbbells or cables.
- Brachioradialis (around elbow crease, most noticeable): doesn't cross wrist. Use neutral hammer grip curls; incline bench or preacher curl disadvantages biceps, forces brachioradialis harder. Also reverse grip curls. Three sets to failure daily per area.
After second workout:
My forearms have never been this sore before. Clearly, I don't train them. I don't know if I'm going to be able to do this for 30 days. Hurting here and around fingers.
Dennis follows online rice plan. New research: strong lifters bench pressed daily for 34 days (1 heavy set + 5 lighter volume sets); added average 40 lbs to 1RM (normally >1 year for trained lifters). Hypothesis: short daily forearm training safe, fastest gains.
By day 3, narrator wrist joint discomfort. Robin struggles with 100 reps daily. Dennis enjoys it.
Narrator stopped using lifting straps (increase deadlifts ~40 lbs; used on deadlifts, back, biceps; forearms underdeveloped). Now trains grip more. Tests if forearm training improves other lifts (e.g., no forearm cramps).
Day 1 incline biceps curl PB retest on day 30. Track via Built with Science Plus app.
Robin: improves left-hand piano playing.
Robin progresses to higher gripper resistance. Narrator swaps to cables for brachioradialis (better than dumbbells, less wrist/elbow aggravation). Home-friendly swaps found. Visual changes:
It actually feels like new beginnings again. Feels like I'm a beginner. Muscles growing super quickly... Even my wife shocked: Why is it so big? What do you mean? Like, is your other one miniature now? ... But it feels pretty jacked though, right?
100% bodyweight farmer carry 30 seconds (halved for one arm). Pass = good grip.
- All pass except Robin fails.
Dennis upgrades to metal bowls + wooden spoon in rice (5x harder).
Narrator: lifts horrible, forearm strength tanked, exhausted, poor recovery. But daily bench study had fluctuating strength; all stronger by end. Hopes to break plateau. Robin at hardest gripper setting. Dennis carries rice everywhere, even vacation. Narrator fits 10-min forearm work between sets, uses grip more.
- Robin: 13
- Narrator: 137.2 (from 99)
- Dennis: 86, then 6.4 (fails)
- Robin: 111.4 (from 108.2)
Narrator wins round 1.
Dead hang:
- Narrator: 112 (same as day 1)
- Robin: 5.59 (worse than 12)
- Dennis: 14 (from 5)
Hand gripper doesn't help dead hang. Dennis wins via grip endurance + regular lifting.
Biceps curl retest: left side reps increase more than right (unexpected for trained lifter). Suggests stronger forearms boost other lifts. Robin (non-lifter): no change.
Pinch grip:
- Narrator: improved slightly (+1s)
- Robin: 20 (from 6)
- Dennis: 6
Each method improves different grip types.
All struggle.
Promotes Built with Science Plus app: customized workouts for every muscle, diet tracking (photo snap), 2 weeks free at builtwithscience.com.
Average growth across three points:
- 3rd: Dennis rice (modest upper, no middle/lower)
- 2nd: Narrator (tons upper/middle, none lower)
- 1st: Robin (barely upper, highest middle/lower; newbie gains)
First time in my life I did any exercise.
Top three (added to app):
- Farmer's carries bonus for beginners.
- Hand gripper easy start, grows lower forearm.
Narrator's ongoing workout (2x/week on leg/rest days): [Specifics teased, to be shown.]
Pair with full body plan in next video.
Keep Jeremy Ethier in your library
Save the videos and channels worth coming back to, and find them again in one place.
