How I Grew My Wrists Thicker

Summary

In this video, the creator shares a personal journey of wrist growth, focusing on how to improve wrist size and forearm strength. After trying various methods, including wrist curls and grip training, the creator discovers that hanging from a bar for 1,000 seconds a day led to noticeable wrist growth. They introduce a simple 5-set protocol for improving grip and wrist size through dead hangs, explaining the descending set method for maximum effectiveness. The creator also promotes their bodyweight training program and encourages viewers to try this technique at the end of their workouts for better results.

Takeaways

• 😀 The speaker had small wrists despite regular cardio and weight training early on in their fitness journey.
• 😀 A wrist test showed that the speaker had a small wrist build when their thumb and middle finger overlapped.
• 😀 The speaker experimented with calisthenics and gymnastics moves, which involved more hand and wrist use, helping stimulate forearm and wrist growth.
• 😀 Despite forearm muscle growth, wrist size remained unchanged for a long time.
• 😀 The speaker attempted the 1000 Second Hang Challenge, hanging from a bar for 1,000 seconds a day, which led to wrist size improvement.
• 😀 After completing the challenge for a week, the speaker noticed their wrist size had increased at the skinniest portion.
• 😀 The growth in wrist size through hanging exercises defied expectations, as wrist size is often seen as genetically determined.
• 😀 The speaker incorporated regular dead hanging into their routine, which helped achieve 'large build' wrist status after a few months.
• 😀 The dead hang protocol involves hanging from a bar for as long as possible, resting the same amount of time, and repeating for five sets.
• 😀 Dead hanging specifically targets the forearms and wrists, providing better hypertrophic results for the upper wrist area compared to other forearm exercises.
• 😀 The speaker emphasizes the importance of focus and consistency for achieving wrist and forearm growth through this method.

Q & A

What is the wrist test mentioned in the video?

The wrist test is a method to determine your body type by measuring the smallest part of your wrist. You wrap your middle finger and thumb around your wrist: If your middle finger overlaps your thumb, you have a small build; if your fingers touch, it's a medium build; and if there's a gap, it's a large build.

How did the speaker feel about their wrist size before they started focusing on wrist training?

The speaker was self-conscious about their wrist size, feeling that their wrists were puny and smaller compared to their forearm muscle growth.

What exercises did the speaker do in their earlier training that involved their wrists?

The speaker engaged in cardio, weight training, and later, gymnastics-inspired moves such as breaking (B-boying), and calisthenics, which involved heavy use of their hands and wrists.

What change did the speaker notice after incorporating wrist-intensive exercises into their routine?

The speaker noticed that their wrists became more pumped and gained some size after practicing exercises that put pressure on the hands, such as breaking and calisthenics, leading to improved wrist girth over time.

What specific challenge helped the speaker increase their wrist size?

The speaker's wrist size improved after participating in the '1000-second hang challenge,' where they attempted to hang from a bar for 1000 seconds a day, breaking the time into sets.

How did the 1000-second hang challenge affect the speaker’s wrist size?

After completing the 1000-second hang challenge for a week, the speaker noticed a visible increase in wrist size, with the wrist test showing a significant reduction in finger overlap, indicating an increase in wrist girth.

What is the protocol for the hanging exercise recommended by the speaker?

The protocol involves hanging from a pull-up bar for as long as you can, then resting for the same amount of time. This is done for five sets, with each set aiming to match or exceed the duration of the previous one.

How long should the speaker rest between each set of hangs?

The speaker recommends resting for the same amount of time you hung during the previous set. For example, if you hung for 60 seconds, you should rest for 60 seconds before starting the next set.

What makes the hanging exercise more effective for wrist growth compared to other forearm exercises?

The hanging position seems to specifically target the muscles in the upper wrist region, creating a hypertrophic response that is not as prominent in other wrist exercises like wrist curls or squeezing movements.

What advice does the speaker offer to those who want to try this wrist-training method?

The speaker advises being consistent with the exercise, focusing on the time you hang, and incorporating the protocol at the end of your workout. They emphasize that focusing and being dedicated will lead to better results.