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grip routine

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Robert
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2003/11/15 20:40:17 (permalink)

grip routine

whats your grip routine look like mate? on fridays i do grip work and want to have more direction, could do with some help.

rob
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    bigmac
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    RE: grip routine 2003/11/16 10:40:16 (permalink)
    robert a good basic gym based grip routine would be something like this.

    deadlift hold in a rack pick a weight and then go for max time say 100kg x minute longer if poss. x 3 sets

    plate grab grip 45lb plate smooth side out for a timed hold x 2sets

    chin bar max time weight attatched if possible.

    now bear in mind these are similar you could start with 2 exercises. another good purchase are the CoC grippers last you for ever and build some good hand and grip strength mate.

    please dont use the weight as a guideline it was just an example use whatever feels right and then gradually increase.

    there are loads of other great grip exercises weaver sticks etc but these few should build some good power and forearm size in no time
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    JayavarmanVII
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    RE: grip routine 2003/11/16 10:41:49 (permalink)
    Some may disagree but I reckon you can train your grip 2 or 3 times a week. Get yourself an Ivanko supergripper or some CoC grippers. I've found static dumbell holds really beneficial and apparently farmers walks are the bollox, though I don't have the space in my gym to do them.
    #3
    Robert
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    RE: grip routine 2003/11/16 14:44:37 (permalink)
    thanks guys, buy what are or how do oyu perform plate curls?

    that aside, thanks very much for the advice, i think i will up my grip training to two times a week and see if ican mange 3.

    thanks again
    rob
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    Robert
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    RE: grip routine 2003/11/16 17:36:40 (permalink)
    thanks man, will try those and keep you posted. [if you want]

    rob
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    bigmac
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    RE: grip routine 2003/11/16 18:13:28 (permalink)
    J5 a question you say do static holds for no more than 10 seconds. why is that bro
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    MikeyFive
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    RE: grip routine 2003/11/16 19:34:25 (permalink)
    quote:
    J5 a question you say do static holds for no more than 10 seconds. why is that bro

    I personally don't do any grip exercises for more than 10 seconds because thats the longest a deadlift will ever last. Someone competing in strongman will need more endurance in their grip.
    #7
    rapoZa
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    RE: grip routine 2003/11/19 11:25:09 (permalink)
    quote:
    Originally posted by JohnnyFive

    quote:
    J5 a question you say do static holds for no more than 10 seconds. why is that bro

    What Mikey said, and also because if you holding for a minute or more it becomes more of a test of how much pain you can withstand, rather than how strong you are.


    My set of deadlifts takes more than 10s: 30s more like. My grip is giving up and my forearms take a beating by the last two or three reps. Are you talking about 'resetting' after each lift? I've never understood what that means...
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    Scourge_of_God
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    RE: grip routine 2003/11/21 13:20:45 (permalink)
    Mmmmm... Everyone here seems to think that grip work is v. important, which in my personal experience (I'm not saying that my experience is a model for all powerlifters everywhere, so don't even start) doesn't make a huge amount of sense. I'm 158lb, maxing 484lb on the d/lift and I've never done any grip-specific work in my life, nor do I train the d/lift heavy v. often. What is with that? Is it just that everyone is pulling more than me and therefore needs to worry about grip more or what?
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    MikeyFive
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    RE: grip routine 2003/11/21 16:39:49 (permalink)
    quote:
    Mmmmm... Everyone here seems to think that grip work is v. important, which in my personal experience (I'm not saying that my experience is a model for all powerlifters everywhere, so don't even start) doesn't make a huge amount of sense. I'm 158lb, maxing 484lb on the d/lift and I've never done any grip-specific work in my life, nor do I train the d/lift heavy v. often. What is with that? Is it just that everyone is pulling more than me and therefore needs to worry about grip more or what?

    Couple of reasons. Some people are pulling more than you, some people don't have a naturally strong supporting grip (which you appear to have) and some people enjoy working grip.

    If you don't need to work grip, or feel you don't want to work grip, then fair enough.
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    Scourge_of_God
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    RE: grip routine 2003/11/21 16:47:27 (permalink)
    Fair enough... I was just wondering I had missed something i.e. if grip training would have any positive effects on maxes in exercises other than the d/lift.
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    Scourge_of_God
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    RE: grip routine 2003/11/22 00:39:39 (permalink)
    Wow... In which case, I might want to start looking at grip workouts. Thanks for the tip.

    But wait a sec... I notice that you mention 'wrist strength', as opposed to 'grip strength' - Why is that? Are we still talking about the same thing?
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    MikeyFive
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    RE: grip routine 2003/11/22 00:48:50 (permalink)
    quote:
    But wait a sec... I notice that you mention 'wrist strength', as opposed to 'grip strength' - Why is that? Are we still talking about the same thing?

    Wrist strength is one aspect of grip strength.

    Grip comprises:
    * Wrist strength
    * Supporting grip
    * Pinching grip
    * Crushing grip

    As a powerlifter you need to concentrate on the first 3, crushing strength doesn't have much carryover to powerlifting in my opinion.
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    Scourge_of_God
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    RE: grip routine 2003/11/22 01:06:41 (permalink)
    Fair enough... But does your grip get strengthened by wrist work or do your wrists get strengthened through grip work? i.e. can I use the grip exercises mentioned above to improve my bench or do I need to use 'wrist exercises'?
    #14
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