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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  1. #1
    teh Chuy. Frozenmoses's Avatar
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    A couple questions regarding legs and grip.

    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.

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  3. #2
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    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.
    Lifting Journal
    Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)

    Quote Originally Posted by fatrb38
    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

  4. #3
    teh Chuy. Frozenmoses's Avatar
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    Quote Originally Posted by Frozenmoses
    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.
    Dunno if you missed this part of my post, but I'm a broke ass foo' right now. Need something I can do with standard gym equipment.

  5. #4
    Lifting For Strength
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    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...

  6. #5
    Fury Divine RickTheDestroyer's Avatar
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    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.

  7. #6
    teh Chuy. Frozenmoses's Avatar
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    gcs - We've got one of those at the gym. They seem to help forearm strength, but I'm taking more about static strength.

    Denim - Dude, that sounds perfect. Excellent idea bro, I'll give that a try.

  8. #7
    Still Plugging Away -TIM-'s Avatar
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    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

  9. #8
    Administrator chris mason's Avatar
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    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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  10. #9
    teh Chuy. Frozenmoses's Avatar
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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?

  11. #10
    Canucks Fan Hockey66's Avatar
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    Quote Originally Posted by Frozenmoses
    Okay, and my second question. Seeing as I cannot do any deadlifting (or rack pulls for that matter).
    Stupid question, whats a rack pull?
    Age: 18
    Height: 5'10
    Weight: 205

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