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

Itís 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
    Senior Member MonStar1023's Avatar
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    My New FOREARM/GRIP Routine....

    I just received my Ironmind order that I have been anxiously awaiting and my grip routine is going to be the following.. I have decided to do it every other day, just like John Brookefield recommends. However, if I feel sore in my forearms, or hands, Ill obviously wait until I feel okay to train my hands/grip/forearms again.

    3 sets with CoC Gripper #1 reps to failure
    2 sets with CoC Gripper #2 timed-holds to failure
    2 sets of plate-pinching to failure
    2 sets of thick-bar wrist roller to failure



    Help me out guys how does this look. This is very similar to John Brookefields' beginner routines, in "Mastery of Hand Strength."

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  3. #2
    Senior Member MonStar1023's Avatar
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    BUMP

    I am actually considering maybe doing this routine just ONCE per week with back, traps, etc.


  4. #3
    Gaglione Strength Chris Rodgers's Avatar
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    If you haven't been doing a lot for grip, I would start with less. That sounds like it would be pretty damn painful and draining. Or you could do it 2 days per week and only use 1-2 exercises each time.
    Best Meet Lifts(Raw w/wraps):
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  5. #4
    Player Hater PowerManDL's Avatar
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    You said you can't even close the #1 all the way yet. Start working on that before you hit the #2 at all.
    Vin Diesel has a fever.. and the only prescription is more cowbell.

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  6. #5
    Senior Member MonStar1023's Avatar
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    I was thinking about maybe changing it up..

    5 sets of timed-holds.. with CoC
    5 sets of repped failure with CoC
    2 sets of pinching plates
    2 sets of heavy thick wrist-roller


  7. #6
    Banned Reinier's Avatar
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    how come most of those are static things, no reps, no movement.

  8. #7
    Senior Member MonStar1023's Avatar
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    Thats what recommended for seriously increasing the strength of your grip. According to grip experts, and John Brookefield himself.

    My grip/forearm routine will be..
    4 sets of timed-holds with the #1, or #2 CoC Gripper
    2 sets of pinching plates to timed-failure
    2 sets of thick-bar wrist roller
    2 sets of reps with the CoC #1
    (until I can handle #2)

    I will be doing this routine every 3 days more or less... like the following split..
    day1- back, traps, biceps, forearm/grip
    day2- rest
    day3- quads, hamstrings, calves
    day4- rest
    day5- chest, delts, triceps, forearm/grip
    day6- rest
    day7- back, traps, biceps
    day8- rest
    day9- quads, hamstrings, calves, forearm/grip
    day10- rest
    day11- chest, delts, triceps
    day12- rest


    And just repeat this 12 day cycle.. my grip/forearms well end up being trained approximately twice per week. With substantial recuperation time in between workouts..

    Last edited by MonStar1023; 12-30-2001 at 12:29 PM.

  9. #8
    Senior Member MonStar1023's Avatar
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    ~bump

  10. #9
    . Delphi's Avatar
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    Is this from Mastery of Hand Strength?

  11. #10
    Senior Member MonStar1023's Avatar
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    DelphiDoc-
    Yeah it is.. well not word-for-word but pretty much. The timed holds and the reps with the gripper. Its also from a grip board. The thick-bar wrist roller is exactly what John Brookefield recommends though in Mastery of Hand Strength though.

    Its one thick damn wrist roller! Around 2-2.5" in diameter which comes out to around 7-8 inches in circumference!!


  12. #11
    . Delphi's Avatar
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    Seems like a whole lot of volume- 10 sets 3 times a week. You also got to keep in mind the sets of other exercises that involve gripping- shrugs, deads, rows, curls, pulldowns. I guess if it's too much volume you'll find out soon enough.

    I made a roller out of a piece of PVC pipe 2" in diameter. Drilled a hole in the center, passed a rope through it, tied a big knot at the end, and pulled the rope through the hole so the knot is inside the pipe.

    IronMind has some cool looking grip machines. One of them's almost $100, though. What do you think of that book?

  13. #12
    Senior Member MonStar1023's Avatar
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    DelphiDoc-
    The book is EXCELLENT. Great read, cheap price. John explains all aspects of grip strength. Its basically 8 total sets. Around twice a week. Hehe I revised the routine @ the beginning of this thread. Also John recommends 3x a week, which a lotta volume. I personally am going to hit my grip/forearms twice a week, with 8 total sets. And the timed-holed are more of static contractions which arent too taxing, for me at least.

    Also.. yeah I make a wrist roller too its around 2.15" in diamter. Around 6.75" around. Damn that thick grip makes a hell of a difference! If I feel like I am overtraining my grip/forearms. Ill cut it down from twice a week to once a week. Everyone @ the grip board totally disagreed with the idea of training forearm/grip just once a week because of the fast recovery time of your hands etc.


    Do you have CoC Grippers?

  14. #13
    Wannabebig Member
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    Hey MonStar1023 its endpoint from elite fitness.....changed my name to fit my nature.

    try some negatives.....maybe instead of the holds.

    Regarding hand strength:
    also you wont feel much pain.....just tired ness........and your hand strength will go backwards if you over train

    do a few weeks of trails......whos to say you cant handle the volume.
    give it a burl if you go backwards........you know what to do.

  15. #14
    . Delphi's Avatar
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    Got a Trainer and a #1 for Christmas. I can almost close the #1 with my right hand, but I'm only using the Trainer until I can do 12+ reps with my left hand. Check the last couple of posts in my journal about it. I ordered that book along with two others, last night. Hope I get my order sooner than you did. What's the grip board?

  16. #15
    Senior Member MonStar1023's Avatar
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    http://www.grippage.com/cgibin/ib3/i...d535a65d8ffff&http://www.grippage.com/

    Thats the grip board... damn grip experts over in that place. Lol.. good luck. Your forearms pretty jacked?


  17. #16
    . Delphi's Avatar
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    I've only done one routine with the grippers so far (yesterday). Haven't had time to be sore from them yet. I bought a bunch of Olympic plates today and carried them upstairs by their edges. 45's get pretty heavy going from the garage to upstairs. I imagine my forearms are going to be pretty sore tomorrow.

  18. #17
    Senior Member MonStar1023's Avatar
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    Hehe yeah I know what your saying. Try pinching plates thats a killer for your hands...

    CoC Grippers are top-notch devices though for really thickening up your forearms.

    A thick-bar wrist roller is also GREAT...


  19. #18
    Senior Member MonStar1023's Avatar
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    bumpZ


  20. #19
    Senior Member MonStar1023's Avatar
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    Damn doing a 15 minute grip/forearm workout.. I gotta admit training grip as HARD as f*ck! Jesus...


  21. #20
    Senior Member MonStar1023's Avatar
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    Does this look like too much?

    My grip/forearm routine will be..
    4 sets of timed-holds with the #1, or #2 CoC Gripper
    2 sets of pinching plates to timed-failure
    2 sets of thick-bar wrist roller
    2 sets of reps with the CoC #1 (until I can handle #2)

    I will be doing this routine every 3 days more or less... like the following split..
    day1- back, traps, biceps, forearm/grip
    day2- rest
    day3- quads, hamstrings, calves
    day4- rest
    day5- chest, delts, triceps, forearm/grip
    day6- rest
    day7- back, traps, biceps
    day8- rest
    day9- quads, hamstrings, calves, forearm/grip
    day10- rest
    day11- chest, delts, triceps
    day12- rest

    ... I cant decide whether or not this is too much or not. I mean from the bodybuilding point of view it seems like too much. But when I think about it your hands/grip recover pretty quickly. Maybe I should drop some sets off?

    Maybe 1 set timed-holds CoC, 1 set pinching plates, 1 set wrist roller, 1 set wrist curls, 1 set reverse wrist curls, 1 sets reps with CoC. This would make the entire forearm/grip routine total sets 6 sets.. which would be less demanding. Include more angles to hit my forearms and grip from as well..


  22. #21
    "COUNT CRACKULA" Bam Bam's Avatar
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    i jsut do deads and heavy shrugs with no wraps for for arms
    Blocka Blocka

    I am AMINAL

  23. #22
    Senior Member MonStar1023's Avatar
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    Bam Bam-
    Whatsup bro? Yeah I am seriously really trying to focus on my lower arms and grip.. like I want to dramatically increase the size and development of my lower-arms, while at the same time really increase my grip strength..


  24. #23
    Senior Member MonStar1023's Avatar
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    Workout A.
    1 set CoC timed-holds
    1 set pinching plates
    1 set thick-bar wrist roller

    Workout B.
    1 set CoC reps
    1 set wrist curls
    1 set reverse wrist curls


  25. #24
    Senior Member MonStar1023's Avatar
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    bump~

  26. #25
    Senior Member MonStar1023's Avatar
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    Someone over on the Grip Board recommended something this..

    CoC Gripper for reps
    Wrist Curls with low reps
    Pinching Plates :10 or less


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