I Used A Hand Gripper Everyday For 30 Days And Grew HUGE Forearms
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- čas přidán 28. 08. 2024
- I Used A Hand Gripper Everyday For 30 Days And Grew HUGE Forearms. All I did was squeeze 10-20 times each hand for multiple sets a day and grew these bad boys around half of an inch over a month. Very simple but effective training if you have never had direct forearm training.
#forearmworkout #handgrip #bodybuilding
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Thanks for all the comments and love for the video guys!
Hand Gripper Affiliate Link : amzn.to/4ad1nTB
Hey man i recently got this kind of gripper and i was wondering how did you clean it when you were using it?
Pretty cool that training forearms is AFK. Now when people ask me in the gym what to do for forearms I can tell them to watch this video!
Good stuff Peter 💪 can't wait for these mountains of forearms
@@john-atallahnice job. What’s your rep count?
@@persadsanjay your a year late i doubt his gonna reply back but if so, its nice of him
lol I hope he sees the notification
AFK?
Insert joke about one forearm being bigger than the other.
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Video Review of multiple handgrippers:
czcams.com/video/pdGt5OQguvQ/video.html&ab_channel=JohnAtallah
lmao
Hello John Atallah!
This is GD, the developer and manufacturer of GD IRON GRIP.
We were greatly impressed by your video.
We sincerely appreciate your efforts over the past 30 days.
Your video is incredibly helpful and provides essential information for our customers.
Many people don't believe that they can increase their arm size through grip exercises with hand grip strengtheners.
However, thanks to your video, many people now realize how effective hand grip strengtheners can be.
GD believes that there is no equipment as effective as hand gripper for improving grip and forearm strength.
That's why we develop and manufacture a variety of premium hand grippers.
Thank you for using GD IRON GRIP and I hope you become stronger every day!
Thank you so much!
Thanks for you comment! I really like the hand gripper! Definitely the best one I have used. Are you still selling the GD Chest Pumper? I would love to try one of those.
Sponsor him . 🙏🏻
Yeah can confirm, been using squeezers since January and took my grip strength from 86lbs to around 175lbs, kind of plateau'd there but I really cant complain for such a passive exercise
That's how I feel.
What about your forearms? Are they bigger?
Hey, what was your routine? Did you squeeze them everyday? I’ve been using them and I haven’t gained any strength and I would love some tips. Thank you.
@@Huh-qo6rbJust use it until you get sick of it. Squeeze it in your jacket's pockets when you're going for a walk, squurze it at the computer, squeeze it when you shite , squeeze it when you're having sex and don't even think of squeezing your wifey cute boobies, SQUEEZE THE DAMN HAND GRIP!!
@@Huh-qo6rbJust squeeze it until you get sick of it, everywhere. Squeeze it in your jacket's pockets when you're going for a walk, squeeze it at the computer, squeeze it when you shite, and squeeze them while you're having $3X and don't even think of squeezing your wifey's cute b00b1es, SQUEEZE THE DAMN HAND GRIP!!
i do dedicated training for my forearms and hands with a rice bucket workout everyday. after the first couple months I not only had bigger forearms and hands, but i had eliminated pain from carpal tunnel and was able to lift all types of objects (i move a lot of furniture and landscaping stuff) with a lot more power. it makes total sense because your hands are the connection point with everything and having more power in fingers in hands is the best thing i ever did for my strength. thanks for recommending the gripper because i can't bring a five gallon bucket of rice with me everywhere i go.
😂 that last sentence made me laugh. Rice bucket training is on my list to try. Glad it helped you out!
Can u explain me how to do rice bucket forearm workout
Im having thumb pain is it okey to do rice bucket training. But I don't have carpel tunnel. Im moving a lot boxers at my work place too
Would you say devices like this make carpel tunnel worse or better
@@frogsbeatuu8582Rice bucket makes it better
I built a forearm wrist roll years ago and leave it at the gym and use it every other day 3 sets to failure with a 30lb plate on it. Have had at least 10 sets or exercisers including the one you have there and eventually busted the springs on them all and on my second set of the ones you show. They are by far the best! Do reverse curls every other workout also to failure. I have grown my forearms and have become vascular beyond anything I ever envied on other lifters. Forearms will grow if you use hand exercisers everyday and beat the hell out of them in the gym! Worth every rep imho! I have had more then a few guys ask me how to train forearms and after telling them I have NEVER seen one of them follow it and stay with it! Don't want it bad enough I guess.
Bad Ass! I've had ideas about building a stationary forearm roller as well. I am glad you completed the dream.
Just as FYI. The bigger around the pipe the better. I use 3 inch PVC and it will burn ya! Also a good thing is to make the rope (I cut tie down strap material) length long enough that you have to stand on a step or something to use it and a lot more intense reps! I have multiple lengths even one I can use when sitting at my pc watching your videos! Truth. lol @@john-atallah
I have a friend with a very strong grip strength, and very large forearms. He says that he only used hand grippers, and calisthenics, so I bought a hand gripper. Seems to be working well, I've been using mine for 2 weeks and went from repping 20kg to 30kg.
That's awesome! Big improvement in 2 weeks
Check out Alex Leonidas' video on forearm development. He says that for him, weighted pullup specialization is responsible for the bulk of his forearm gains. I have been combining weighted pullups on a thick bar, as well as grippers and expand-your-hand rubber bands (for extensor work and muscular balance). I hope to report back in a couple of months that my forearms grew considerably.
@@Sunyayanaso, did they grow?
@@SunyayanaHow'd it go? Did they get bigger?
This seems like the type of video that should have a lot more views - keep it up
Much appreciated John :)
i have that same hand squeezer and if you stay consistent it really works! i would always forget to do it at my desk but phone reminders help. reverse curls in the gym are also pretty helpful for forearms.
That's awesome! What weight do you usually use on it?
@@john-atallahhow many times a day did you do it? And like sets of 3x20 ? Or just 1x20 ?
@@ano3478 whenever I felt like it I didn't keep track
Thanks for the realistic thumbnail, very much appreciated these days❤
Thanks for your comment :)
It's great to see he is still responding to comments after 8 Months.
Man your content quality is awesome... :)
Thanks star! Still posting consistently 😁
What a nice video, not too long, every important info and you are really handsome to listen, deserve much more subs
Much appreciated ☺️
I got my bilateral inguinal hernia operated and since I can't lift more than 5kg(11 lbs) I got me a hand gripper to strenghten my forearms so they'll be in shape when I can start doing full-body exercises and it's just so convenient to be able to use it everywhere you go
Hope you heal well!
For forearms my favourite exercise are behind the back wrist curls, great range of motion and gives the craziest pumps ever
Forearm pumps are unreal
As far as total hand health goes, I would suggest that along with using grippers that you also not neglect your extensors (the muscles that open your hands). Iron Mind has small bands that you can put around your fingers and then open your hand(s) against this resistance. Again, this helps with overall hand health.
i’m at 13.4” and going to start training. bought a grip strength tester a while back and tested everyone at work and i’m a good 50% more than most of them. was always the best in school at arm wrestling so going to give it a go
rest is the most important thing i do 200 gripper now you cant and i say again cant do this evry day your are not letting your muscle recover....do a bunch of rep as manny as you want 1 days but then next day or 2 dont do it you will see way better result than evryday
Fr? Why?
@@kevinscomputercureyou do the same for every other muscle you workout in the gym; they ain’t different
That is not 100% true.
Muscles and how much rest they need varies a lot on which muscles they are. Muscles in the body which are used very often and almost all the time, even very lightly, calves are a good example, dont need that much time to recover. The 2nd point is the size. If a muscle is small, like the muscles in your forearms and calves, they dont need that much time to recover as e.g. thigh muscles.
You could also say muscles that are used very often and light, are small, but thats not the point.
Im not saying youre wrong but 1 day rest is the max of what i would take as a break
Btw im using a 250lbs gripper for over 1,5 years now. The more i trained, like everyday, the better i got. Everytime i took a break even just more than 1 day, more days or just a week bc i was on vacation i became worser at it. High intensity training on highly used muscles is essential for success.
Look up accumulative fatigue and systemic fatigue. Forearms recover incredibly fast and have low systemic fatigue. You can smash em daiky
@@Jimsmash171 i take a break until i dont feel hem hurting when it hurts it mean it did its job qnd recovering yes they do recover faster but 1 days is not enough depends on how much you train them too
If you don't have experience with grippers, I wouldn't recommend doing a 30 day challenge. Your tendons take much longer than muscles to adapt, and you can really easily burn yourself out if you go too hard too quickly. Tendons are a marathon, not a race.
Do they help ur forearms grow be honest
I do dedicated forearm training. Reverse curls, farmers walks, dead hangs
Good stuff 💪
I remember my dad having either these or a nerf ball in his hands ALL the time when i was little... his forearms were massive! I've started pole fitness classes and im going to start using these when im just sitting watching tv to help with grip and build my forearms... there's some moves i can really tell i need 2 strengthen them for. It'll be interesting to see how much and how soon it starts to help.
Hopefully these exercises help! I imagine it's a lot of grip strength.
Did your forearm grow ???
@@BuiltKD everything has lol... pole is a full body wrkout constantly... i didn't measure my forearm b4 but i can tell a difference anyway... its like a fat little fish belly muscle lol... and improved grip... however the place i was taking classes shut down about 2-3 months ago so I've slacked bad... i keep the grippers in a cubby on my couch and use them while I'm just watching tv... they will definitely grow ur forearms and strengthen ur grip if u use them
I use to do this every day after every workout and it gave me severe tendonitis, 6-8 month set back I damaged it severely due to intense close gripping for 10 minutes straight but with 200lb iron grips. know your limits and when to rest lol
Im curious on this can you elaborate a little? Tryna make sure this dont happen to me lol
@@-mugen-just do it every other day like so you will rest and progress
Muscles and tendons need TIME to recover from intense workouts. You should never do the same muscles that intense every day - that is simply OVERTRAINING.
I’ve broken 3 or 4 of different types of grippers over the years and have been using these for 20 years now. I also just bought the finger bands that work opposite of squeezing and the burn is when opening fingers. Both exercises should work good together
I just got a set for Father's Day that goes from 50lb to 350lb.
It has probably been mentioned already but Bruce Lee was very big into grip and forearm training he commented on how his punching power came from his forearm workouts, search for references to this and some of the techniques he used on CZcams.
Totally i do forearm workouts since i was a kid in wrestling and bailing hay now thats hard work gentelmen u will notice it helps with almost eveything just having a crazy hulk grip its always helped tremendously with my arm workouts back and even deadlifts etc
I started at 50 around 3 months ago and am currently at 150, though I max out at 180, I usually stick to 150 for comfort reasons (I'm doing it while sitting at the computer, like I am now, or whenever I have a free hand). People have been telling me that they feel like I destroy their hands with a normal handshake. So that is (In addition to feeling like everything sticks to my hands more easily) the only real sign I have that tells me that they are working. I currently weigh around 220-230, so my goal is to at least hit that by early next year.
Great grip strength! That's some insane progress
@@john-atallah Thank you! :-)
maybe try shaking hands a little gentler.
@@jamesrawlings5781 I don't even notice it. I just grab and shake. Not to mention that some people don't know how to shake hands properly. Sometimes I get handshakes so soft, I feel like I'm holding goo.
@@Fuerwahrhalunke It's a greeting, not a contest. I always call people out on it if they're squeezing my hand like they're trying to prove a point. I do get that some people aren't doing that, and just have massive hands and maybe not much sensitivity there. But if I think they're going for it I'll just bring it up. Same for the finger squeezers. The ones that don't even let you properly get hold of their hand before squeezing.
And no, I don't have a goo like handshake. I'm just not trying to be an alpha chimp every time I shake hands.
My forearms really let me down when I'm doing calisthenics (only pull ups yet). So, I'm gonna buy one of these and do it all the time.
Abs good, biceps good, back muscles good, only the forearm muscles need to catch up!
Hopefully this does the trick!
Try towel pullups
@@CristianSV01 I was training em hard, but now my tendons are causing problems.
I also got a ganglion cyst in my left hand that's causing some carpal tunnel effects...
Sucks. I feel old, lol
@@CristianSV01 I will
@@sashabagdasarow497 I wish you a well recovery! God bless you!
My uncle got me some hands squeezers about a year ago but i didnt really use them at all. Im gonna start using them from now on because its really not time consuming as you can do it whereever and whenever you want. Great video btw
Much appreciated! Would love to hear about your results.
Much appreciated! Would love to hear about your results.
Great stuff. I'm very overweight, (ballooned after a life threatening infection) started simple exersises to shed a lot of weight and bought some starter equipment. I bought a set of hand grippers, just for a starter like me and 'ive noticed the diff in just a week. My arms are stronger and it helps with the weight loss among other exersises. Great channel. Subbed.
Thank you! If you want to get started with lifting look at my super long video called "the big boi basics". Will have essential knowledge you need.
@@john-atallah Thank you I will do that. :)
Look into getting some 10lbs kettle bells and doing some basic swings/walks/lifts with them! Good luck dude!!
I've been using a gripper for a couple of months now. I think it can definitely increase grip strength and be a good additional exercise for your forearms while I'm on the job, but to be honest, I have better results with wrist and hammer curls. Nevertheless, I love using it because it's fun and a good additional tool to build strength and muscle for my forearms.
A suggestion while while editing the videos: Viewers tend to forget the statistics(unless they are absolutely crazy). So I forgot what your initial measurements were.
Fix: Add a picture to show before and after. Could be Side-By-Side pics of measurements or a simple table.
But I am convinced about the gains, will defiantly buy one, try and stick to it!
Thanks for the suggestion! I really appreciate it. I will do that moving forward 😁
I would definitely buy a good quality one as you recommend, simply because it will get a lot of use/stress and that's a lot of stored energy in these things.
Great video man, I appreciate your simple and thoughtful approach.
I appreciate your comment 😁
If your taking measurements for anything I suggest measuring multiple times, then just averaging them to minimize the error of either the device or user.
Set? Reps?
I use the gripper by squeezing it closed and holding closed as long as possible. I use 125 and am holding for 1 min X 3 every morning. I also hang for 3 X 1 min. Farmers walk is excellent too.
Dang man! Great work
I do have dedicated forearm workouts! Awesome video too. Very interesting and cool to see your results. The only thing that sucks about the gripper that maxes to 90lbs is that it doesent tell you the in between strength just 20 and 90
Yeah you just have to guess for that one. But for $5 I cant complain.
@@john-atallah as long as it makes me stronger. Thats all that matters.
You know you can manually measure it right?
@@ekubo1995 it doesent matter anymore. I can do 90lbs easy. I dont need to measure and waste time on a little thing.
@@ekubo1995How
Captains of crush is what you want homie
I've been training with Heavy Grip brand grippers for a relatively long time, but I'm now finding it difficult to make any further progress. I can close the Heavy Grip 250 LB completely 5 times and that's where I reach my limits. I have to take a break for 2 or 3 days afterwards to recover. I wanted to buy a Captain of Crush, but as it's hard to tell which of them I could close and which I couldn't, I decided to order the GD IRON GRIP 90, which is easy to order here in Germany. Will see!
That's awesome! Hopefully it helps you out.
Great Info...I got a Handgripper on the way and will start soon..thank for great video..
Did it work😊
Great clip, thanks John. Only just dicovered your account; will check out your other videos ✊
Welcome aboard!
Thanks for this, one of the best vids I’ve seen on this content. My only criticism is in relation to all the screen time given to that gripper device, it really distracts me from focusing on your amazing beard!!
😂 this comment made my day. Thanks!
I use a mid strength gripper, which is coc 2.5. I use that while I sit watching tv. Grip is my forte
I've tried wrist grips before and this one you got looks very good quality. I cracked a bone in my wrist about 18 years ago and my right arm is weaker than my left. It really shows when I'm doing bench presses. It's very annoying.
Might need some specialization work to get your other arm back to "normal" if it can be. And it's great quality, worth the money.
I went ahead order some rogue grippers as I don’t go to gym much anymore but rather do weighted jump rope and rock climbing. I need something to do at home when I’m relaxing lol
It works though. No extra time out of my day to improve my grip strength 💪
Yes, every morning before I go into work.
I have those same grips and they’re excellent IMO. Far better than the cheaper-end looped wire type.
I like them a lot.
My wife says i suck at measuring my body parts too. Don't feel bad
Lol. I feel that.
@Shots-Fired I see what you did there!
😂😂😂
I was watching this video while hand gripping
gripception
I'm an ex-rock climber so my forearms have stayed pretty well developed even after a c***d break from real exercise. I do the Captains of Crush system, I'm on sport doing 4x8 on each hand twice a week at the moment
That's awesome. Rock climbers have crazy grip strength.
After rock climbing, are your hands now hard enough to scrunch a burning newspaper or tea towel out, without getting blisters.?
Awesome video dude. Underrated asf. Keep it up
Much appreciated 😁 got a long way to go. Your comment made my day.
Grippers really blew up my forearms, however as people progress in weight they should be careful to listen to their tendons and take a few days off if you feel tendonosis (I only grip heavy 2x week to bypass it for me)
Do everyday is definitely not a long term plan lol.
People ask me how I got big forearms and all I say is I used both hands 🤔😮
😂
Hey man, saw your comment on a recent GVS video, and thought I'd check out some of your stuff. Totally agree on training forearms. Personally I do wrist curls with dumbells once every two weeks and have definitely noticed the difference! I've just started a personal development/fitness channel as well, so I gave you a new sub to help on your grind. Keep it up and all the best!
Much appreciated brother. I subscribed as well. Excited to see how your planche journey goes. I'm hoping to hit that front lever one day.
@@john-atallah Thanks a heap! I'm actually working on the front and back levers as well (using the same method of bands in a rack and gradually lowering the bar). I'm progressing well, but probably still a few months away from holding them properly without assistance for a significant length of time. Will definitely make another tutorial for them when I do though! Definitely give it a go if you've got the equipment available.
@@Trinsicity I got some nice bands so I'll try them out soon. Would like to start working on my handstands again.
I do it 3x/wk after my FB sessions on my drive home from the gym. I use old fashioned cheap slippery loop ones and stay with a slowish tempo with pauses & higher reps. I may attach 2 of them together when I get strong enough.
Try doing 10-25 grips per arm after every loss on COD or Fortnite. My gains are crazy 😭
Should I do everyday? How many sets and reps?
Cool.
My forearms got bigger doing farmers walks during lockdown.
I'll pick one of these up. Big forearms look badass imo.
They do look good. Help complete a physique
Thats great work !! Very good !! I did it for a few times lately!
Thank you 😁 it's crazy how much growth you can get from a simple exercise
Nice book shelve
Hand gripper arrives tomorrow will see how it will do 💪👍🏼
Great to hear Zoinks!
yo bro your beard is majestic!
Appreciate it!
I keep one in my car and just squeeze it until I cant then switch hands and repeat. By the time I get where I need to go my forearms feel like they are on fire and tight as steel
I just do hammer curls ordered a cheap one of these to try it out
Microphone looks like beard.
Damn, only 11k views, i thought a video like this would get alot more views, nice quality on the video
Thanks Daniel! The algo is slowly picking it up.
Great video man. I just got one of those grippers and I'm starting to use it. Let's see how it goes. 👍
Would love to hear about your results 😊
Did they work bro?👀
@@mrmar-que6307 absolutely, my grip is much stronger than it was. with noticeable improvement to the muscle mass of my forearms. But after a couple of months into it I did kind of injure my left forearm tendons because I was in a lot of pain near my elbow. I had to stop for a while and ease back into it. So just be careful. 👍👍
@@R-Lee- Got it, thanks for the info.🫡
My brother do it like 2000 time for one arm in one day... Do u think he overuse his strength?
That's more cardio and endurance than strength. Do it for 20-30 reps at a time and they should be challenging.
@@john-atallah I will tell him about this... Thank you
My only question is, is this an excercise which I can do everyday? or should I limit it to like 3 times a week? Asking for a fellow gymbro :)
Everything requires rest, but you can do jt everyday if on some days you're going easy
Every day, as many times as possible, and if you feel sore stop for a day. Pro tip: when you can’t do anymore reps hold it closed, insane pump. Also for grippers you can’t close yet, close them with both hands and do static holds.
thanks man i read your free book and it was enough to wash away my fear of going to gym
if you suggest any other books about weight lifting and working out i will happily read them
Glad to hear! I'm going to update it soon so be on the lookout for that. Next week I will actually start reviewing 5 weightlifting programs / books and comparing them so it'll be out soon.
If you haven't watched Jeff Nippard Fundamentals series on CZcams I recommend it. They're lecture style videos
Good video. I got the cheap Walmart grippers but like those Amazon ones ima buy it.
With these things you really can get better grip strength but the question is how you use these things. So you can push slowly and hold for a longer amount, or make more reps, both will increase grip strength but also how you hold this is important. If your wrist is straight to your forearm, it is easier. If you change the angle of your wrist, like you do in a false grip, than it gets harder and put more pressure on the inside muscle of your forearm as you already contract the muscle while you are doing a false grip.
But as for forearms goes, it is really hard to over train these muscles why you can hit them with a high frequency, so you can do as many reps you want and do a few sets each day or you can do a few sets in the morning, than over the day a few and than also at evening. I often do about 3 x 60 reps, later on about 3x40 - 50 and at the end again 3x30 reps and that's enough for me. Everybody should find their own amount of reps and sets that is achievable but still challenging.
Captains of Crush all the way! Have you tried them? Grip training is great. Thanks for sharing.
No I haven't. I like having the adjustable since I don't need more than one grip trainer
i just started using one a few days ago i hope for better grip strength 💪
Thank you for sharing your experience… let them growwww 💪🏿
GWK
I use them to train my hands for judo!
If you want to measure more consistently you can measure at the same length of the muscle every time. For example you take a ruler and measure 3 cm away from your elbow. Cool video btw.
I'll have to do that next time. I think I had issues keeping it straight as I measured as well.
The plastic ones are really crap they slip out of hands and are small compared to average hand/palm sizes.
I hate them as well. The GD company gave me a couple of their hand grippers to try out and they are far superior.
Thank you so much!
I really dig that you reply to every video. You should do the finger grip trainers for 30 days too!
You talking about the bands where you expand your fingers?
@@john-atallah yeah those are the ones. I wasn't very descriptive haha
Thank you for this video. I've never seen you before, but I'm definitely going to be digging into your previous videos. Is there a way to grow my forearm down closer to my wrist? Like where I wear my watch? Because it's seriously itty-bitty on me.
I just got those hand grippers 2 days ago. So far can't even do 10 pounds 😅
Edit: it maxes out at 130lbs
Keep going! They have a couple different editions. Mine maxes out at 80kg
@@paulsoarasjr that's awesome. How is the build?
@John Atallah good news, I've made immense progress and I'm already at 30-40 lbs consistently
@@Friendly_G that's dope. Gonna try to max yours out?
@@john-atallah Hell yea!
Where did you get that measuring tape?
amzn.to/40zkx2r
Great video, and very motivating for me to dust off the grippers and get to work again.
Great video mate definitely underrated
Much appreciated!
MY FOREARMS ARE SO SMALL....I WOULDN'T EVEN NEED A TAPE MEASURE TO SEE GROWTH......FUNNY BUT TRUE....NOT FOR LONG THOUGH...BEEN ON A WORKOUT REGIMENT, EATING HEALTHY AND PRACTICING S.RETENTION....ON ANOTHER FLOOR OF THIS LIFE MOVIE PRODUCTION....IM NOT JUST THE ACTOR BUT HAVE DISCOVERED IM ALSO THE DIRECTOR WATCHING AND DIRECTING THE ACTOR...THANKS FOR THE VID.
I do specific forearm workouts because that way you can work all parts of the forearm. I just want to beat all my friends at arm wrestling so I go hard on those forearms
😂 That's a good reason to do them.
bros forearms are bigger than my biceps 😭
💪
Great video. Love your voice, too. Kinda reminds me of Brian Posehn.
Thanks for the compliment and thanks for watching :)
I started back and went to hard next day one arm was almost useless lol pretty sore today too after 2nd and I workout forearms twice a week already but not to much grip work just db holds sometimes.
Hey Mr Atalla do you think this hand gripper is better or the carvanchy pack hand gripper
Depends if you want multiple grippers or just one adjustable
Thanks
So my forearms will get bigger right?
Yep
I got that same full metal hand squeezer and it’s amazing ngl
Glad you like it 😁
do you use it everday or do it 3 times a week
Can one use a different hand gripper to get results? I have one already, but not as detailed as this one. It's a basic one.
Of course
@@john-atallah Thank you. 👍
I like you big boss I’m subscribing! Keep dropping more content like
this💪🏽
Much appreciated 💪
Just discovered this channel, nicee ! Can we do theses exercices every day (+ Full body workout 3 days a week) ?
That's what I did. If you need a full body guide check out my "Big Boi Basics" playlist.
@@john-atallah Ok, thanks
Great video! Thanks!
Thanks mtcondie! 😁
Ive been doing my gripper two to three times a day for about a year with a day or two off here and there for recovery and people ask me all the time if Ive been working out because of forearm and hand appearance
Glad it's been working for you!