The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Its no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Results 1 to 18 of 18
  1. #1
    Senior Member Meat_Head's Avatar
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    Grip workouts... power, chris, doc, paul, anyone...

    Next strength cycle I do, I really want to focus alot on grip moreso than my last one, as in giving it its own day maybe with some abs or something to.

    I was thinking of just doing a variety of grip exercises(6-10) one or at most 2 sets each, so a workout would look somethin like this:

    Wrist curls and reverse wrist curls heavy 1-5 reps, pinch gripping plates 20-40 second holds, static holds with a barbell or maybe a thick barbell 10-30 second holds, rubber or tennis ball squeezes(I have a little complex I do with these), some holds and squeezes with this little spring grip thing my grandpa had, hammer curls 1-10 reps, reverse barbell curls 1-10 reps.

    Do you think that would be good? Is once a week enough for that workout? Would another workout be better?

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  3. #2
    bone crusher
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    well it seems like a lot of grip work. Perhaps you could just pick a couple of them and rotate what you do every couple of weeks

    i think the trap bar and thick BB static holds will help greatly. Finish off with the tennis ball sqeezes

    also, dont be afraid to use straps for work at or near your 1 rm until your grip can catch up (unless you are competing soon, there is no need to be strict on your use of straps)

  4. #3
    Cardio bunny Alex.V's Avatar
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    Static holds are all I do, and the carryover, even in dynamic grip strength, has been incredible.
    "Except Belial. He knows everything. This isn't a sarcastic attack, either. He really knows everything." -----Organichu
    "Alex is all knowing and perfect"-----Jane (loosely paraphrased)
    -515/745/700 bench/deadlift/squat
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  5. #4
    Administrator chris mason's Avatar
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    Herman Goerner, a man who deadlifted close to 800 lbs way back in the 20s, had a very unique method of training his grip with regards to deadlifts. I recently purchased an old book about him and it explained this routine. I will try to post the exact routine on this site over the weekend.

    As an addtional note, Mr. Goerner was defintely drug free (duh!) and he pulled an incredible one handed deadlift of 727 lbs .

  6. #5
    Gaglione Strength Chris Rodgers's Avatar
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    I'd say stick with some form of holds during one of your regular sessions. No reason to do a separate session with all that stuff to drain your recovery.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    515 SQ 302.5 BE 585 DL

  7. #6
    Senior Member Meat_Head's Avatar
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    Originally posted by chris mason
    Herman Goerner, a man who deadlifted close to 800 lbs way back in the 20s, had a very unique method of training his grip with regards to deadlifts. I recently purchased an old book about him and it explained this routine. I will try to post the exact routine on this site over the weekend.

    As an addtional note, Mr. Goerner was defintely drug free (duh!) and he pulled an incredible one handed deadlift of 727 lbs .
    Yes I've read a little on Goerner, quite amazing! He had arms over 18 inches lean in addition to that incredible strength.

    I'd be VERY interested in seeing and possibly trying the routine.

  8. #7
    Tearing **** Up FortifiedIron's Avatar
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    I like static holds with both a barbell and a dumbbell.

    You can also work by wraping a towel or something where you grip, believe it or not i have found this works wonders for my grip and is a great replacment if you dont have thick bars.

    Another great thing is farmers walk.

    I like to only train grip on my last training day of the week. I'll pick 1-3 exercises and go after it.


    Kc

  9. #8
    As I Am Paul Stagg's Avatar
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    My first question has to be: why?

    Is your grip limiting one of your other lifts, or do you want to be a grip specialist?
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
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  10. #9
    Go Heels! MixmasterNash's Avatar
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    PS: In my summer gym, it seems like 99% of the lifters are grip limited. I've seen at most 2 other people lifting without straps, ever.

    I think weak grip strength is a pervasive problem, like "lack of squatting"-itis. Think of improving grip as a greater good/moral imperative. Plus, it's ridiculous to use straps to do pullups. Period.

    The journal / I live here.

    If I were to start from scratch as a young 13 year old again, I would do every press, squat, and perhaps deadlifts, for my entire career with chains. -- Dan John

  11. #10
    Senior Member Meat_Head's Avatar
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    Originally posted by Paul Stagg
    My first question has to be: why?

    Is your grip limiting one of your other lifts, or do you want to be a grip specialist?
    Both.

    I'm not having any problem handling the weights I'm using now, but why not get a headstart on the future? Plus bigger wrists/forearms would be nice

  12. #11
    As I Am Paul Stagg's Avatar
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    Then I'd do a bit more than just static holds.

    Have you ever seen the Ironmind catalog - it has a number of suggestions for each of several grip strengths (crushing, pinching, etc.).. it might be a good resource for you.

    I think your selection of things for your workout is fine - I htink the reverse curls, hammer curls, etc, might fit nicely on another day, and the grip specific stuff could be done pretty quickly as an extra workout on an off day, or at the end of an existing workout. I think your idea of including a number of things is reasonable.

    You might also find some things like farmers' walks to be beneficial, and work more than just your grip.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  13. #12
    Senior Member Meat_Head's Avatar
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    Originally posted by Paul Stagg
    Then I'd do a bit more than just static holds.

    Have you ever seen the Ironmind catalog - it has a number of suggestions for each of several grip strengths (crushing, pinching, etc.).. it might be a good resource for you.

    I think your selection of things for your workout is fine - I htink the reverse curls, hammer curls, etc, might fit nicely on another day, and the grip specific stuff could be done pretty quickly as an extra workout on an off day, or at the end of an existing workout. I think your idea of including a number of things is reasonable.

    You might also find some things like farmers' walks to be beneficial, and work more than just your grip.
    I may very well include farmer's walks into my next strength routine as a major exercise. I hope I can find some implements to buy or somethin, because I surpassed the dumbells in my gym as a working weight for that exercise long ago.

  14. #13
    Da Big Bad Grip Punk Sybersnott's Avatar
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    Do as much as you can for your grip. In a lot of guys, it's the one thing that's lacking... lots of ways to work your grip; farmers walk with heavy DB's, plate pinching, thick bar static holds with heavy weight, grip machine if you have access to one, wrist roller work and the grippers of course!!
    certified IRONMIND Captain Of Crush
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    certified Heavy Grips GRIPPER KING - October 2005
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  15. #14
    Administrator chris mason's Avatar
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    Being a certified captain of crush is an excellent feat Syber! Congratulations to you!


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  16. #15
    Da Big Bad Grip Punk Sybersnott's Avatar
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    chris,

    As great as it is being a certified Captain of Crush... I think becoming a certified Mash Monster was even better!! Here's the link to that:

    My Mash Monster Certification - Click Here
    certified IRONMIND Captain Of Crush
    certified GRIPBOARD Mash Monster - Level 1
    certified Heavy Grips GRIPPER KING - October 2005
    1st person to complete the Emerson Challenge

  17. #16
    Administrator chris mason's Avatar
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    I just saw it the other day on a link from Ironhistory.com.

    Good job!


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  18. #17
    Still Plugging Away -TIM-'s Avatar
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    Good lord. I thought the guy trying to open the box was the one that was going to try and squeeze the grip. It took him forever to tear into that think. I figured if he can't get into that little cardboard box, there's no way he squeezing that thing.
    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

  19. #18
    !!! TTT's Avatar
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    Yeah, that was funny Tim. ANyone have any idea how much force is required to close one of those?

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