Build Your Forearms FASTER: The Most Detailed Guide on the Web

Alpha Progression App: https://alphaprogression.com/HouseofH...

Z-anatomy - https://lluisv.itch.io/z-anatomy (program used for anatomy)

Timestamps:
0:00 Intro
0:30 Part 1: Enhance Your Forearm Knowledge
5:50 Part 2: Do You Really Need Direct Forearm Training?
8:02 Part 3: Is This the Best Forearm Exercise?
18:14 Part 4: What About the Extensors?
19:26 Part 5: Grip Training
26:16 Part 6: Radial and Ulnar Deviation?
27:07 Part 7: Pronation and Supination Training?
28:52 Part 8: The Brachioradialis
37:21 Part 9: Final Thoughts

References:
Palmaris Longus research:
- https://www.ncbi.nlm.nih.gov/books/NB... (absent in up to 26% of people)
- https://www.ncbi.nlm.nih.gov/pmc/arti... (tests for palmaris longus)
-    • Are You Missing a Forearm Muscle? How...   (video showing tendon in one arm but not the other)

Holzbaur - https://pubmed.ncbi.nlm.nih.gov/17241... (sizes of the forearm muscles)
Gonzalez - https://pubmed.ncbi.nlm.nih.gov/9239550/ (forearm muscle leverages)
Ackland et al. - https://pubmed.ncbi.nlm.nih.gov/30411...
Maeo hamstrings leg curl study - https://pubmed.ncbi.nlm.nih.gov/33009...
Kassiano partial long length study - https://pubmed.ncbi.nlm.nih.gov/37015...
HoH article on stretch gains - https://houseofhypertrophy.com/stretc...
Maeo triceps overhead extesions vs pushdowns - https://pubmed.ncbi.nlm.nih.gov/35819...
Latest superset research: https://sportrxiv.org/index.php/serve...
Oranchuk isometric short length vs long length - https://pubmed.ncbi.nlm.nih.gov/30580...

Isometric vs normal training 2 studies
- https://pubmed.ncbi.nlm.nih.gov/13462...
- https://www.ncbi.nlm.nih.gov/pmc/arti...

Brachoradialis/Biceps EMG data
- https://www.jstage.jst.go.jp/article/...
- https://pubmed.ncbi.nlm.nih.gov/19084...
- https://pubmed.ncbi.nlm.nih.gov/29409...
- https://www.ncbi.nlm.nih.gov/pmc/arti...
- https://onlinelibrary.wiley.com/doi/a...
- https://academic.oup.com/ptj/article/...
- https://pubmed.ncbi.nlm.nih.gov/7270660/
- https://www.mdpi.com/2075-4663/11/3/64
- https://rc.library.uta.edu/uta-ir/han...

Nunes calf EMG data related to hypertrophy - https://pubmed.ncbi.nlm.nih.gov/32735...
Plotkin squats vs hip thrust EMG and muscle growth - https://pubmed.ncbi.nlm.nih.gov/37461...
Erksine supinated training resulted in superb brachioradialis hypertrophy - https://pubmed.ncbi.nlm.nih.gov/24610...
Murray elbow flexor leverages - https://pubmed.ncbi.nlm.nih.gov/7775488/


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