If your forearms aren't too big to roll your sleeves up, you are no Man

Training forearms is very simple

You only need two exercises to train your forearms

A Thread 🧵
Forearm anatomy

There are four major muscles in your forearm

1. Flexors
2. Extensors
3. Rotators
4. Brachioradialis

Flexors are on the same side of your palm

Extensors are on the other side

Brachioradialis is a part of biceps, though it runs into your forearm
To understand the anatomy, lets see the function of these muscles

Imagine you extending your arm to take a pledge

1. Flexors- Moves your palm downwards

2. Extensors- Moves your palm upwards

3. Rotators- Used to supinate and pronate your wrist
For hypertrophy of the forearm, it is enough to train your flexors and extensors


1. Flexors


Left picture below

2. Extensors


Right picture below
Dumbbells are better than barbell because

1. The movement of your wrists will be more natural

2. You need not keep your arms parallel to each other like you do when using barbell
A note on Brachioradialis

Though this muscle forms a major part of your forearm, it actually assists the biceps in moving your elbow and not your wrist


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More from @BhavanChad

20 Nov
Unpopular opinion:

"Overhead Tricep Extensions and Bench dips are the worst ways to train your Triceps"

Your arm is at the most unnatural position in the above exercises

One effective and natural exercise is enough for triceps

The best way to train your triceps

A thread 🧵
Tricep anatomy

Triceps have three heads obviously

1. Long Head
2. Lateral Head
3. Medial Head

What is the function of triceps?

To extend your forearm at the elbow joint

That is to straighten your arm
Do you need 3 different exercises to target the 3 heads of triceps?

No, when you extend the elbow, all the 3 heads are activated at once

Any exercise that you do for triceps will activate the three heads

So, It is effective to do 1 or 2 exercises targeting all 3 heads once
Read 9 tweets
19 Nov
Lifting weights doesn't make you dumb or stupid

Lifting weights is not just about vanity

The psychological benefits from lifting weights is beyond a normie's comprehension

Here are the 5 life lessons I learnt from transforming my body

~ A thread 🧵 ~ Image
Lesson 1 : Life is a long-term game

Anybody who has ever tried to build some muscle realizes soon that it takes atleast 3-5 years to build a decent amount of muscle

Anything worthwhile takes time to build

Stop chasing short term goals

Start pursuing long-term goals
Lesson 2 : Consistency and Compounding are the two principles to crack big goals

You don't get 21 inch arms in a day

Small muscle gains made every week compound over a long period of time

You need to form daily habits and make small improvements that compound over time
Read 7 tweets
16 Oct
Overweight dude joins the gym

Trainer puts him on a treadmill

The rationale is to lose weight first and then build muscle

Our fat dude works hard on treadmill and elliptical

Most give up after few days

But our determined fat dude endures this torture

3 months later....
Our fat dude becomes skinny fat

Metabolism wrecked

Zero muscle development

Zero knowledge on how to train

But our knowledgeable trainer boasts that his client lost 15kg in 3 months and gets new clients

This is the story of most Indian gyms
How to save our fat dude?

The answer is Body Recomposition

Overweight people have the advantage of losing fat and gaining muscle simultaneously

Even though they are on caloric deficit, the fat stores in the body provide a suitable environment for muscle growth
Read 10 tweets
16 Oct
Spicy chicken curry with white rice is the recipe for weight loss

Prove me wrong!
Everyday Spicy chicken curry recipe:

1.Fry onions,green chilli, curry leaves in olive oil

2. Wash your chicken pieces and put them in the pan with the fried onions, chilli and curry leaves

3. Add salt,chilli powder and turmeric powder and mix it

4. Add some olive oil

5. Cover the pan and let the chicken boil

6. As the chicken boils, it oozes water

7. Boil the chicken till all the water evaporates

8. Now add Ginger garlic paste and Garam masala

9. Fry the chicken for 2-3 min so that the raw garam masala also gets fried

Read 5 tweets
4 Jun
Lifting weights is not just about vanity

Life lessons from lifting weights

Building a decent amount of muscle takes atleast 5 years

Lesson - Life is a long-term game

Stop chasing short term goals

Start pursuing long-term goals that take a decade to accomplish

Rome was not built in a day
Small muscle gains made every week compound over a long period of time

Lesson - Consistency is the key in achieving big goals

You need to form daily habits and make small improvements that compound over time

This is how big goals are achieved: "Consistency and Compounding"
Read 7 tweets

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