Theories on WRIST-MAXXING: Wolff's Law, Bone remodelling
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I have been theorizing about exercises/ways I could increase my wrist size. Obviously there are the arm wrestling training exercises so Im not referring to those. I want to find new ways.
It goes without a saying that increasing Vitamin K2 is necessary. Many people here have reported wrist and other bone growth from taking a lot of it.
Currently my wrists are 7.5" (all bone there is no meat/fat there), not bad as the average male is 7", but I want to reach 9" naturally without getting really fat. My forearms are lacking girth and tonnage too. Here are some examples of some big thick wrists.
Wolff's law is real and by it we know that that the more you work them the thicker and stronger your bones get. So from my understanding we want to maximize the load on the wrists and forearms in order to increase size.
Here is UFC Fighter Sean Stricklands leg compared to a normal persons leg:
Here is another example:
My first idea for working wrists and forearms directly is simple. Go to a store, load up a cart as heavy as you can manage, then push around, taking as many turns as possible. I think the constant load on the bones and the need to control the cart with them would work them very well. It would be important that you use your forearms and wrists to do all the work so keep your arms next to your body at a 90-degree angle between your upper and lower arms. I have tried this at Costco and felt my bones working hard. Granted, I just used a normal load of food that Momfoid put in there. Many people say that arm wrestling is the best exercise because of the 100s of pounds of force it generates, so this is supposed to replicate that.
Pushing a sled would also be great, but I think you could get more done with constant pressure from the cart. If you are europoor with no big supermarkets, you could also fill a wheelbarrow with firewood and walk around with it.
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Nice project.
More calcium intake, more sunlight, more CO2 endogenously produced, as well as exogenously supplied would aid a lot.
This presupposes that you are running on optimal mitochondrial oxidation and have good acid-base balance that osteoblastic processes are maximized and osteoclastic processes minimized.
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Very interesting, been thinking about wrist growth too recently.
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I got an adjustable grip trainer that works pretty well at strengthening my twink arms. Could possibly grow wrist size.
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@Kilgore said in Theories on WRIST-MAXXING: Wolff's Law, Bone remodelling:
It goes without a saying that increasing Vitamin K2 is necessary. Many people here have reported wrist and other bone growth from taking a lot of it.
Am sure it's been mentioned before but caution with K2 MK7 type. It has a long half-life and "high dose" is measured in mcg. Days long breaks must be taken or else complications can arise, potentially serious ones too.
The K2 variety that can be taken in higher dose is MK4. It's half life is measured in hours. The highest dose i recall seeing in pills and studies is 45mg. That being said even 5mg daily is considered a therapeutic dose and there's two or three brands available at that strength. Since the half life is so short then the dose can be split to twice a day 2.5mg x 2 for example.
Also, Yerrag brings up good points about other factors at play including minerals involved in bone growth (Boron, Mag etc). It's a topic worth researching to maximize results but as usual take note of dose size, sometimes less is more, especially with Boron.
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@BioEclectic said in Theories on WRIST-MAXXING: Wolff's Law, Bone remodelling:
Am sure it's been mentioned before but caution with K2 MK7 type. It has a long half-life and "high dose" is measured in mcg. Days long breaks must be taken or else complications can arise, potentially serious ones too
You are right. We discuss this here: Why K2 mk4 instead of mk7?
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@Sugar said in Theories on WRIST-MAXXING: Wolff's Law, Bone remodelling:
I got an adjustable grip trainer that works pretty well at strengthening my twink arms. Could possibly grow wrist size.
Just be careful with those. They only work one muscle in the forearm so if you dont train the others using other methods you will end up with a big ball of muscle near your elbow and nothing else anywhere.
There are also good ways to use grippers to improve hand size: https://www.youtube.com/watch?v=zg12jVlMilk
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There is an individual on Youtube with I believe nearly 9" wrists that was already genetically gifted. This person however also has grown his wrists over time and has lots of content on it. Take a look at this video, where he specifically discusses Wolff's law: https://www.youtube.com/watch?v=kZ0G_kpEbvY
He has many other videos for wrist and forearm training. He also discusses some anecdotes of tradesmen that use hammers to hit things all day and hypothesizes the vibrations in the bone of the wrist and hand can thicken these bones.
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@otbrother said in Theories on WRIST-MAXXING: Wolff's Law, Bone remodelling:
Yes I have seen another video of his on this topic.
He also discusses some anecdotes of tradesmen that use hammers to hit things all day and hypothesizes the vibrations in the bone of the wrist and hand can thicken these bones.
Yes. These vibrations would create microfractures which in return would force the bone to grow and thus thicken.
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Martial arts videos:
https://www.youtube.com/results?search_query=karate+hand+conditioning -
Clubbell figure 8's.
https://youtube.com/shorts/Q4EkUrNTbNA?si=8ljHhCYcesLRlTik“All things are poison and nothing is without poison; only the dose makes a thing not a poison.” - Paracelsus (c. 1493–1541)
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@BioEclectic What brands have 5mg of K2 strength?
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@DavidPS This one could work. There was another post where a person mentioned this.
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@RayPeatFan Idealabs (Kuinone) and Thorne.
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@RayPeatFan
Carlson and another brand i'm not seeing at the moment. I used to divide the 5mg pill and take it once or twice a day. Am using a lower strength brand at this moment.I see Life Extension brand has 45mg capsules at a decent price (Amazon) Heck a person can divide that capsule into 4 or 5 doses and still maintain decent strength.
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@BioEclectic Carlson has silicon dioxide.
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@RayPeatFan Life Extension has silica.
Danny recommends Relentless Improvement brand of K2Mk4.
"They provide the COA, which looks good, and my fingernails have never been this thick before. It also makes me tired, which VK2 has historically done, and I haven't noticed any bleeding, even with very large amounts of aspirin. Lastly, it doesn't upset my stomach in large doses like a lot of other VK2 products I've tried."
It is clean with 15 mg per dose.
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@RayPeatFan said in Theories on WRIST-MAXXING: Wolff's Law, Bone remodelling:
Danny recommends Relentless Improvement brand of K2Mk4.
This looks good. I'll try it out.
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@Kilgore I ordered some too.
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@RayPeatFan
Good catches, am not as picky with certain excipients if it's only a bottle or two (1/2 price discount)Relentless Improvement looks like a good find!
