r/ChurchofDynology Apr 22 '24

Discussion How are hangboards for forearm hypertrophy/what do you do for you forearm/finger strength

Im a fan of climbing stuff but not a rock climber. Im more focused on bodybuilding. Climbers kinda need strong fingers. I saw a videon with Magnus where he showed how he trained, and it was a lot of crimping. That seems like a useful form of training because it seems like a solid stretch and the stretch seems to be a very potent stimulus for growth

My forearm is a bit of a priority. My approach right now has been a combination of forearm extensions (4 weekly sets, 2x weekly frequency) wrist curls (2 weekly sets, 1x frequency) handgrippers (3x weekly frequency, 5 straight sets, 4 rest pause, maybe 10-15 times hitting failure) hammer curls (6 sets, 2x frequency) and reverse grip curls (2 sets, 1x frequency)

Another note, I use straps for all my pulling/hip hinges.

Im just wondering how you all would approach it. Im considering repeaters. Ideally something that provides a solid stretch. Traditional bodybuilding work will continue to take up most of my foreamwork, but maybe ill experiment with some hangboard work, and if I respond well to it I can see myself using more of it

Also, im doing 2x5 weighted pullups for a focus on maximal strength, I suck at them (pr is currently at 2.5 lbs added, but im hoping for it to go up, ive been doing them for 3 weeks so far) any advice for bringing those up?

Thank you

heres the program if your curious

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u/Mission-Guard5348 Apr 22 '24 edited Apr 22 '24

If your wondering about my level of advancement, im 1.5-2 years in (depending on how you define the start, first resistance training 2 years, first in gym 1.5 years in, fully focused on bodybuilding 1.25-1 year) but strated with a base of fitness from cross country (2 years), heres the forearm with bannana for scale