Okay, a couple q's for ya'll.
I injured my back 2 years ago deadlifting. During a test for my 1 rep max, I ended up achieving an annulus tear, and herniation of my L3, L4, and L5 discs. My neurosurgeon said this was due to an inherited degenerative spinal condition (thanks a f*ckin' lot, mom!). Essentially what this means is that I can't squat, deadlift, or do anything that exerts a significant amount of axial pressure on my spinal column.
So, my first question is regarding my leg routine. I'd just like a critique from a bodybuilding perspective.
DB Lunges: 2-3 sets, 10-12 reps/set.
Hyperextensions: 2-3 sets, 10-15 reps/set
Seated Leg Extensions, 2-3 sets, 10-12 reps/set
Lying Hammie Curls, 2 sets, 8-12 reps/set
Donkey Calf Press: 4 sets, 8-15 reps/set
After reading some of the stuff from the pros over at professionalmuscle, I've been giving higher rep ranges a try. From a bodybuilding standpoint, does this scheme look effective?
Okay, and my second question. Seeing as I cannot do any deadlifting (or rack pulls for that matter), can anyone recommend some good grip enhancing exercises that can be performed at the gym? I don't have the cash to invest in a grip trainer right now, so if anyone knows anything I can do with freeweights without putting my back at risk, please let me know.
I dunno if this works well, but my dad bought these two little squeezy things for your hands. I just squeeze them over and over and it works my forearms and I think my grip also. They sort of look like these:
Last edited by fixationdarknes; 11-20-2004 at 03:36 PM.
Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)
Originally Posted by fatrb38
To work on your grip, you can try holding heavy dumbbells for a while, or doing heavy shrugs works your forearms, too. Wrist curls help out your forearms and grip. But if you want total obliteration of your forearms, you can make something for very cheap. You need a stiff rod, like a part of a broom handle, tie a rope to it, hook some weights on the bottom of say a 5' rope, and holding it in front of you, only turn your hands to wind it up then down. Sorry if that doesn't make sense...
I don't know if it would hurt you to this, but maybe throw some weight on a belt and hang from something. It seems to me like compression of your spine is the problem, right?
So then maybe hanging wouldn't do you any harm... I'm pretty sure that dangling from some P-Grips with 150lbs or so under your balls would help the grip.
It's been mentioned, but I second the DB shrug suggestion. Doing wrist curls will help out as well. Have you ever done the opposite motion of a wrist curl? Where you hold a DB and lay your forearm on a bench face down. Then you move your wrist back working the top of your forearm. This really seems to help grip because your forearm gets very tired and grip is intensified. I highly recommend this one.
Best way to cheat on deadlifts...
Stand there for a few minutes, then pace back and forth a lot, huff and puff, wait until everybody's looking. Approach the bar. Back off. Approach it again. Back off. Get some water. Chalk up. Approach the bar again. Then spray some more chalk around. Wait until people start losing interest. When nobody's looking, pick it a little off the floor, and slam it down. Jump up and yell "LIGHT WEIGHT BABY". Then give high fives all around. - Belial
You can practice pinch grip exercises. You can do this with standard Olympic plates which you place together with the smooth ends out. You then grip them and try to pick them up from the ground. A pair of 25s is very good. If you can do 2 35s you are really doing something and 2 45s is rather awesome!
You can also try hold several 10 lb plates together (you may need to start with 2) and performing a curling motion with them. This is quite difficult and if you can hold 4 or more you are a complete stud!
There are many, many exercises you can do. Sybersnott recently joined these forums and he is a grip strength specialist. He posts in the powerlifting section. I suggest you PM him.
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Tim - Thanks man. Good suggestions, but I already do a fairly decent amount of arm work. I should've been more specific in my post in saying that I'm looking to build static strength rather than crushing strength. Thanks for the tips regardless.
chris - Those sound like some excellent exercises. I'll check out Syber and some of his posts. Thanks for the recommendations. Could you comment on my leg routine if you have the time, seeing as you're just about as expert as it gets?
Stupid question, whats a rack pull?Originally Posted by Frozenmoses