found this, it is lengthy:
How powerful is iron palm training?
TRIGGER WARNING:
True iron palm training requires knowledge of internal medicines and external medicines used daily as well as a special diet one must follow.
None of the Western iron palm pseudo masters know of these things and few of the eastern pseudo masters know either.
All of these iron palm masters on the interweb breaking coconuts cleanly in halves are decieving their viewers by using specially pre scored “Quick Crack Coconuts.”
Real coconut breaks don't break cleanly in clean lines but rather crack all jagged and ugly.
Here are photos of the “Quick Crack Coconuts” used by deceitful , pseudo , iron palm masters for evidence to my claims:
And many break bricks that are sun baked bricks and not construction grade bricks.
There's alot of deception among the on-line iron palm community and among many iron palm masters.
An extreme few are legit and among the few legit most suffer horrific arthritis because they don't know the internal medicines, external medicines and special diet required of legit iron palm training.
So it's best to avoid this type of training altogether and distrust pseudo iron palm masters.
Ask any pseudo iron palm master if he can show you how to do “Ji Lik” and if he isn't familiar with this he's a fraud.
If he uses external dit di jow lineament but doesn't know the internal medicines nor special diet, don't listen to him or he'll lead you to arthritic hands and fingers.
In the Filipino martial arts such as Escrima and Arnis which train with Filipino rattan impact weapons striking rubber tires the Filipino rattan material does not create arthritis as hard wood does upon repeated impact but rather the rattan vibrations over time stimulate bone density in the hands’ metacarpals and carpals as well as the phalanges to create much heavier hands for empty hand striking such as palm cuffs, finger jabs and edge of hand chopping into vitals.
An Escrimador has very heavy hands from impact training with rattan. But don't do impact training with hard wood or you'll develop arthritis. The rattan training is to safely simulate sword & dagger training (espada y daga) but the rattan impact training over time creates very heavy hands.
Okinawan Makiwara training striking thick bundles of rice straw wrapped in hemp rope over a flexible spring board over time creates heavy hands without arthritis.
Lifting heavy weights or performing any “zero impact” weight bearing exercises upon the hands will greatly increase bone density in the hands.
Training tendon strength in one's hand grip also increases weight of hands.
Manual labor increases the density of the bones in one's hands and tendon strength however without ingesting anti inflammatory herbs and teas regularly and massaging the hands in lineament one also develops arthritic hands over time from hard manual labor.
Very slow Push-ups on one's fists resting upon a thick cloth or pad over the floor increases bone density as well.
Full body pull-ups also increases bone density and tendon strength in the hands.
Construction workers, carpenters, farmers, some mechanics and oil field workers generally have heavy hands but lacking knowledge of anti inflammatory herbs & teas as well as massaging healing lineaments into the hands they develop arthritic hands in later years.
Striking hard objects with one's hands or fists will definitely cause injuries and lead to arthritis later on.
Hope this helps. Peace be with you. Go with God.
Sincerely,
Author N. Cognito (aka Drew)
June 2025
Author N. Cognito
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42yrsCombat Arts, Boxer, 11Hotel10, PrisonSurvivor, Author
Updated Jul 2
