On my Chest/Tri's/shoulders day my grip is giving out during my shoulder super set. I know I need to train for grip strength but my qestion is when should I train them. My split looks like this:
Monday: Chest Tri's Shoulders
3x6 Decline bench
3X6 Incline DB
3xfail BW straight dips
3X6 tri extension (alternating close grip bench)
3x Shoulder super set (side raises 6 reps, shrug 8-10 reps, front raises 6 reps.....repeat x3)
Squats-warmup set, 2X6 heavy, 3X20 moderate weight
3X6 Hammy curls
3X6 Ankle extensions
3X6 Ankle flex (shins)
Friday: Back bi's
3x6 T bar row
3xfail BW close grip chins
3x6 wide grip pull downs
3x6 underhand grip rows
3x10 spinal errector machine
3x6 preacher curls (alternating reverse grip)
I am thinking it would be best to work grip on friday since my grip is already basically to failure on monday. Only thing is my friday workout sometimes happens on saturday but monday is always on monday. I dont want to make the problem worse by having my forearms still recovering on monday. Should I train forearms on monday even though they are worked very hard after shoulders? What do you guys think? I work long hours on tues/thurs so doing any work those days is not an option.
I appreciate any input as far as forearm work or anything on my split in general. Thanks.
Originally Posted by FivePointOJoe
Far too much shoulder work. I count 33 sets per week. Overtraining/shoulder injury is highly likely on this program...and sooner rather than later. Chest and back work both involve the shoulders to a very high degree. Also you have far too much upper body work and too little lower body work.
Drop the flies and tris extension on Monday. For shoulders do one super set(three is too much). Add in leg extensions and leg press on Wednesday. Drop the pulldowns and spinal erector work on Friday. Put in deadlifts.
You should find your forearms and grip improving on this program. As it stands now, you are simply doing far too much work.
Try putting your back workout after your chest workout
How is your grip failing on pressing exercises? Grip should be much of an issue. Wrist stability is in play, but not much grip.
Stats: Age: 34 Weight: 205 Height: 5'6"
Gym PRs: Squat:635 Bench:560 Deadlift:495
Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220
I was doing some reading and I think the same thing is happening to me as is discussed in the "tight forearm" thread. Carrying the weights accross the gym and clenching weights for extended periods of time is causing an "incredible" pump in my forearms, restricting blood flow and causing a loss in strength. This seams like a reasonable explination based on what is happening.Originally Posted by MixmasterNash
Thanks for the input on my split Extreme. Making changes to incorporate less shoulder work and more lower body work.
Last edited by FivePointOJoe; 06-22-2004 at 06:46 PM.
Ah... that makes perfect sense. As the very least, you should definately carry the weights over and put them down, shake out your arms, and rest for 10-15 seconds before you lift.Originally Posted by FivePointOJoe
As a climber, I am very familiar with bad forearms pumps and how quickly they can happen! You grip definately needs to be warmed up too.