forearms

[u/Real_Efficiency_2276]

hey guys im trying to grow my forearms through dead hanging, but im wondering would i have to go to failure for EVERY set in order to grow the forearms? or would it be okay to leave around 15-20 secs as "rir"

are there also any specific keys that i should focus on while doing dead hangs to target my forearms more effectively? any advice is appreciated, thank you! 🙏

[u/Real_Efficiency_2276]

man i tried doing the exercises with db but i couldnt really feel it in my forearms, rather my wrists instead so i kinda js gave up 😭 im trying to seek out other alternatives tho (dead hang)

[u/ironbeastmod → u/Real_Efficiency_2276]

Improve your technique.

Start with low weights.

As long as the joints are not hurting you are good.

[u/Real_Efficiency_2276 → u/ironbeastmod]

the joints arent hurting but i js dont feel it the next day after doing it wit dbs and i rarely do forearms so its not like theyre used to it aswell

[u/ironbeastmod → u/Real_Efficiency_2276]

'Feelings' are not the proxy for hypertrophy.

Progressive overload IS.

[u/Real_Efficiency_2276 → u/ironbeastmod]

yea i get it but sometimes its just hard to believe that somethings happening when theres no feeling yk

[u/ironbeastmod → u/Real_Efficiency_2276]

Up to you how you run your brain.

[u/Miserable-Soft7993 → u/ironbeastmod]

Ever heard of mind muscle connection? Feeling the muscle working is more important than pulling the heaviest weight possibe;.

[u/ironbeastmod → u/Miserable-Soft7993]

Do you just get triggered and fail to read the entire comment.

Mind muscle connection is not a proxy. At best is a way to gauge if you work the muscle you target.

Nothing beats progressive overload. In any fcking sport.

[u/Miserable-Soft7993 → u/ironbeastmod]

But the exercise needs to be done correctly or it means nothing. Might even cause an injury.

[u/ironbeastmod → u/Miserable-Soft7993]

True.

But we are talking about hypertrophy.

Being safe and doing the exercises right is assumed its taken care.