Thicker Finger Extensors

[AdriaanRobert96]

So as the title already says, how do I increase the thickness and size of my finger extensors?

Is it purely genetics that decide?

Altho I believe if it’s a muscle you should be able to increase it’s size.

I currently work my forearms 3 times/ week:

Day 1: Every wrist movement possible.

Day 2: Elbow flexion movements..

Day 3: Gripper Training.

Note: I also do a huge ammount of post workout finger extensions with bands.

Any advice is whole heartedly welcome

 

Also just to give a reference here’s a pic:

[Blacksmith513]

Just work hard, stay dedicated and focused. Whatever needs to grow will grow. 
 

it’s literally that simple. No magic or miracles… just hard work and dedication.

[AdriaanRobert96]

12 minutes ago, Blacksmith513 said:

Just work hard, stay dedicated and focused. Whatever needs to grow will grow. 
 

it’s literally that simple. No magic or miracles… just hard work and dedication.

Simple way to put it I guess, and I won’t argue that

[John Knowlton]

I always say hard work pays off 

[Blacksmith513]

3 hours ago, AdriaanRobert96 said:

Simple way to put it I guess, and I won’t argue that

Yeah, with literally everything in life.. I’ve found you get what you put into it. If you work hard and stay focused, and treat your body good you will get the results. 

[Gripperer]

The wrist extensors are the ones that really show. Reverse wrist curls or a wrist roller are good options for beefing them up. And if you wanted, you could replace your classic biceps curl with a reverse curl or Zottman curl for added stimulus. 

I'm looking to increase the size of these muscles too, and of the above I'm getting in about 10 sets of reverse wrist curls and 10 sets of Zottman every 8 days. 

Edited June 1, 2022 by Gripperer
Added text

[AdriaanRobert96]

4 minutes ago, Gripperer said:

The wrist extensors are the ones that really show. Reverse wrist curls or a wrist roller are good options for beefing them up. And if you wanted, you could replace your classic biceps curl with a reverse curl or Zottman curl for added stimulus. 

I'm looking to increase the size of these muscles too, and of the above I'm getting in about 10 sets of reverse wrist curls and 10 sets of Zottman every 8 days. 

Glad to hear that you’re beefing them up aswellGot them curls and reverse curls dialed down already

Thanks for the feedback and goodluck pal

[Gripperer]

28 minutes ago, AdriaanRobert96 said:

Glad to hear that you’re beefing them up aswellGot them curls and reverse curls dialed down already

Thanks for the feedback and goodluck pal

Thanks, and you. Make sure you hit those calories and SOME level of hypertrophy is guaranteed! I'll update my progress. 

[Blacksmith513]

They are pricy, but really worth it. Look up the Sidewinders, I got the T6, there is also one liked the Twist Yo Wrist called the Grip Twister ,that might be the one you like. 

They are essentially Wrist Rollers but you adjust the tension on them for resistance instead of adding weight, but you can do some cool stuff with it and really focus on the tendons and ligaments and individual fingers.

Edited June 1, 2022 by Blacksmith513

[matek]

I agree with everything the others said. One thing I want to add is that the size of the wrist extensors is one thing to that look, but the other is bodyfat. 

I had bigger forearms at higher bf, but my extensors are more visible now at lower bf (picture). This is probably obvious for some people, just wanted to point this out.  

And as you get closer to the wrist, how much these muscles show will be determined by your insertions.

[Gripperer]

12 hours ago, Blacksmith513 said:

They are pricy, but really worth it. Look up the Sidewinders, I got the T6, there is also one liked the Twist Yo Wrist called the Grip Twister ,that might be the one you like. 

They are essentially Wrist Rollers but you adjust the tension on them for resistance instead of adding weight, but you can do some cool stuff with it and really focus on the tendons and ligaments and individual fingers.

Oh wow, that looks so good I think I'd be at risk of overtraining, knowing me, I wouldn't be able to put it down. 

Also I'm on a self-imposed ban from buying equipment, but thanks to you this may end earlier than expected! 

[Blacksmith513]

13 minutes ago, Gripperer said:

Oh wow, that looks so good I think I'd be at risk of overtraining, knowing me, I wouldn't be able to put it down. 

Also I'm on a self-imposed ban from buying equipment, but thanks to you this may end earlier than expected! 

Haha I’ve been on a self imposed guitar buying and grip buying ban about 15 guitars ago and 10 grip grip tools ago.

at first I thought these things where useless, but I did some research and Jedd Johnson gave them great reviews. It’s a wrist roller but you can use it in different positions and really focus on individual areas for rehab. They are very well made.

[Gripperer]

3 hours ago, Blacksmith513 said:

Haha I’ve been on a self imposed guitar buying and grip buying ban about 15 guitars ago and 10 grip grip tools ago.

at first I thought these things where useless, but I did some research and Jedd Johnson gave them great reviews. It’s a wrist roller but you can use it in different positions and really focus on individual areas for rehab. They are very well made.

Fine, I'll get one, but I'm blaming you when I get moaned at for spending too much!! 

[Benedikt Farsmann]

5 hours ago, Gripperer said:

Fine, I'll get one, but I'm blaming you when I get moaned at for spending too much!! 

I'm looking forward to seeing you play smoke on the water on your guitar.

[AdriaanRobert96]

On 6/1/2022 at 11:52 PM, Blacksmith513 said:

They are pricy, but really worth it. Look up the Sidewinders, I got the T6, there is also one liked the Twist Yo Wrist called the Grip Twister ,that might be the one you like. 

They are essentially Wrist Rollers but you adjust the tension on them for resistance instead of adding weight, but you can do some cool stuff with it and really focus on the tendons and ligaments and individual fingers.

Will definitely check these out, thanks a lot pal

[AdriaanRobert96]

On 6/2/2022 at 2:59 AM, matek said:

I agree with everything the others said. One thing I want to add is that the size of the wrist extensors is one thing to that look, but the other is bodyfat. 

I had bigger forearms at higher bf, but my extensors are more visible now at lower bf (picture). This is probably obvious for some people, just wanted to point this out.  

And as you get closer to the wrist, how much these muscles show will be determined by your insertions.

Dang, someone might be cutting themselves on those ”cuts”

 

Looking sharp lad, thanks for the advice aswell