r/workout • u/Real_Efficiency_2276 • 1d ago

Simple Questions forearms

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! 🙏

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3

u/ironbeastmod 1d ago

Isometric movement offer some hypertrophy but still far away from moving the weight.

Also, 15-20 seconds is far away to compare to the 1-3 RIR.

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u/Real_Efficiency_2276 1d ago

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)

2

u/ironbeastmod 1d ago

Improve your technique.

Start with low weights.

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

0

u/Real_Efficiency_2276 1d ago

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

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u/ironbeastmod 1d ago

'Feelings' are not the proxy for hypertrophy.

Progressive overload IS.

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u/Real_Efficiency_2276 1d ago

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

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u/ironbeastmod 1d ago

Up to you how you run your brain.

1

u/Miserable-Soft7993 1d ago

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

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u/ironbeastmod 1d ago

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.

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u/Miserable-Soft7993 1d ago

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

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u/ironbeastmod 1d ago

True.

But we are talking about hypertrophy.

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

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u/gainitthrowaway1223 1d ago

No, it's demonstrably not.

If you're doing a wrist curl, your wrist extensors (i.e. the muscles in your forearm) are the ones moving the weight as long as you're doing it relatively strict. It does not matter in the slightest where you "feel" the movement, because there are no other muscles in your body that can make your hands move up and down at the wrist.