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larsvonthreat

Pullups from rattlers and farmer's walk for me.
They actually are bigger/more defined since I dropped isolation exercises.

A word of caution,it's easy to overwork grip and especially to create inbalance between flexors and extensors.
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Ray200

dhitquinn wrote:
Ray200 wrote:
dhitquinn wrote:
Ray200 wrote:
dhitquinn wrote:
hdlifter wrote:
dhitquinn wrote:
For forearms i rely on dumbell wrist curls as opposed to the commonly used barbell wrist curls. I feel this is a better exercise as it allows the wrists freedom of movement and you can lift the weight higher up for a better contraction.

For lower forearms and also hand musculature i have been doing timed holds with a rolling thunder recently and im very impressed with the feel of this exercise

That sounds solid! If it works then by all means, more power to you buddy.

Ive never tried thick bar holds or pinch lifts mate but im beginning to See why stuart Mcrobert raves about them. I didnt use a lot of weight as i was just starting out only around 50kgs but my hands were so tired afterwards and my hand muscles were very sore the next day as were the forearm muscles

Have you tried 'fatgripz'? I bought a pair c.2 months ago and whilst the claims on the fatgripz web-site are excessive it is a great addition to training, should last a lifetime and is cheaper than buying a thick bar.
Expect to reduce the weight of any timed hold by c.60%. A huge difference.
Incidentally, if anyone in the UK wants a pair, buy directly from fatgripz in America: one pair costs c.25 GBP. Buy here in the UK from amazon and it's 37 GBP; buy from Pullum and it's 38 GBP. P&P isn't much different between them.

Ray

I seen those myslf Ray

At one point about every website i went on had an ad for them in the corner claiming that the reason you werent gaining is because its too easy to grip a regular bar lol

I wouldnt mind getting a pair to try out, your right the ones here in the UK (shock horror) are insanely expensive

Hi Dave,
Yes, the claims made for fatgripz are ludicrous but thick bar training has a great history (Brooks Kubik, I think, writes a lot about it) and these are a relatively cheap way to mimic the training.

Do they work? Well, I've only used them sporadically but the 'pump' is incredible. I use an embarrassing 110kgs for barbell holds and that suffices. I seem to recall Drewe Baye talking about reducing the TUT to about 10-15 seconds as being ideal. Might give it a try.
Growth: since using them I've had c.1/2" increase so they seem to work.

Also, they're good for dips and presses as they alleviate a little bit of the strain on the wrists. Again, they're not a panacea but a nice addition to your training.
fatgripz in the USA were excellent, the items arrived in 4 days.

Best,
Ray



110kgs is not bad Ray. Id say that the thickness reduces grip strength to around 40% maybe even 30% in some cases. Id imagine folk with hands like Cleve Dean would be less affected

What site did you get those from again Ray?


Hi Dave
I got mine from the fatgripz web-site: http://www.fatgripz.com/.../index-oct.html
It's a simple matter to register and order. You also get a free ebook which is of little use; it's an arm routine for you to implement with the fatgripz.

I'd agree with you on the reduction of strength. I expected to hold c.80% of my normal barbell poundage but I wasn't even close. 40% is about right. Despite being 6' 1" I have fairly small hands so 110kg is more than enough.

I've also got a set of Captains of Crush grippers. Whether they build any forearm mass is something I'm unsure of. Still, one set after the barbell hold is more than enough to cover things. Great superset.

Best,
Ray

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dhitquinn

larsvonthreat wrote:
Pullups from rattlers and farmer's walk for me.
They actually are bigger/more defined since I dropped isolation exercises.

A word of caution,it's easy to overwork grip and especially to create inbalance between flexors and extensors.


Thats true!

I believe that may have been the reason for my tennis elbow that i had for 4 and a half months this year
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dhitquinn

Ray200 wrote:
dhitquinn wrote:
Ray200 wrote:
dhitquinn wrote:
Ray200 wrote:
dhitquinn wrote:
hdlifter wrote:
dhitquinn wrote:
For forearms i rely on dumbell wrist curls as opposed to the commonly used barbell wrist curls. I feel this is a better exercise as it allows the wrists freedom of movement and you can lift the weight higher up for a better contraction.

For lower forearms and also hand musculature i have been doing timed holds with a rolling thunder recently and im very impressed with the feel of this exercise

That sounds solid! If it works then by all means, more power to you buddy.

Ive never tried thick bar holds or pinch lifts mate but im beginning to See why stuart Mcrobert raves about them. I didnt use a lot of weight as i was just starting out only around 50kgs but my hands were so tired afterwards and my hand muscles were very sore the next day as were the forearm muscles

Have you tried 'fatgripz'? I bought a pair c.2 months ago and whilst the claims on the fatgripz web-site are excessive it is a great addition to training, should last a lifetime and is cheaper than buying a thick bar.
Expect to reduce the weight of any timed hold by c.60%. A huge difference.
Incidentally, if anyone in the UK wants a pair, buy directly from fatgripz in America: one pair costs c.25 GBP. Buy here in the UK from amazon and it's 37 GBP; buy from Pullum and it's 38 GBP. P&P isn't much different between them.

Ray

I seen those myslf Ray

At one point about every website i went on had an ad for them in the corner claiming that the reason you werent gaining is because its too easy to grip a regular bar lol

I wouldnt mind getting a pair to try out, your right the ones here in the UK (shock horror) are insanely expensive

Hi Dave,
Yes, the claims made for fatgripz are ludicrous but thick bar training has a great history (Brooks Kubik, I think, writes a lot about it) and these are a relatively cheap way to mimic the training.

Do they work? Well, I've only used them sporadically but the 'pump' is incredible. I use an embarrassing 110kgs for barbell holds and that suffices. I seem to recall Drewe Baye talking about reducing the TUT to about 10-15 seconds as being ideal. Might give it a try.
Growth: since using them I've had c.1/2" increase so they seem to work.

Also, they're good for dips and presses as they alleviate a little bit of the strain on the wrists. Again, they're not a panacea but a nice addition to your training.
fatgripz in the USA were excellent, the items arrived in 4 days.

Best,
Ray



110kgs is not bad Ray. Id say that the thickness reduces grip strength to around 40% maybe even 30% in some cases. Id imagine folk with hands like Cleve Dean would be less affected

What site did you get those from again Ray?


Hi Dave
I got mine from the fatgripz web-site: http://www.fatgripz.com/.../index-oct.html
It's a simple matter to register and order. You also get a free ebook which is of little use; it's an arm routine for you to implement with the fatgripz.

I'd agree with you on the reduction of strength. I expected to hold c.80% of my normal barbell poundage but I wasn't even close. 40% is about right. Despite being 6' 1" I have fairly small hands so 110kg is more than enough.

I've also got a set of Captains of Crush grippers. Whether they build any forearm mass is something I'm unsure of. Still, one set after the barbell hold is more than enough to cover things. Great superset.

Best,
Ray



Thats great Ray thanks mate

Ive got those grippers myself mate, they are very good. A few years back i was close to closing the 2.5 but i lost interest and found that they got in the way of my forearm exercises in the gym so they went by the wayside. I planned to close a number 3 this year however i developed tennis elbow and that plan was scuppered for the year.
Open User Options Menu

Ray200

dhitquinn wrote:
Ray200 wrote:
dhitquinn wrote:
Ray200 wrote:
dhitquinn wrote:
Ray200 wrote:
dhitquinn wrote:
hdlifter wrote:
dhitquinn wrote:
For forearms i rely on dumbell wrist curls as opposed to the commonly used barbell wrist curls. I feel this is a better exercise as it allows the wrists freedom of movement and you can lift the weight higher up for a better contraction.

For lower forearms and also hand musculature i have been doing timed holds with a rolling thunder recently and im very impressed with the feel of this exercise

That sounds solid! If it works then by all means, more power to you buddy.

Ive never tried thick bar holds or pinch lifts mate but im beginning to See why stuart Mcrobert raves about them. I didnt use a lot of weight as i was just starting out only around 50kgs but my hands were so tired afterwards and my hand muscles were very sore the next day as were the forearm muscles

Have you tried 'fatgripz'? I bought a pair c.2 months ago and whilst the claims on the fatgripz web-site are excessive it is a great addition to training, should last a lifetime and is cheaper than buying a thick bar.
Expect to reduce the weight of any timed hold by c.60%. A huge difference.
Incidentally, if anyone in the UK wants a pair, buy directly from fatgripz in America: one pair costs c.25 GBP. Buy here in the UK from amazon and it's 37 GBP; buy from Pullum and it's 38 GBP. P&P isn't much different between them.

Ray

I seen those myslf Ray

At one point about every website i went on had an ad for them in the corner claiming that the reason you werent gaining is because its too easy to grip a regular bar lol

I wouldnt mind getting a pair to try out, your right the ones here in the UK (shock horror) are insanely expensive

Hi Dave,
Yes, the claims made for fatgripz are ludicrous but thick bar training has a great history (Brooks Kubik, I think, writes a lot about it) and these are a relatively cheap way to mimic the training.

Do they work? Well, I've only used them sporadically but the 'pump' is incredible. I use an embarrassing 110kgs for barbell holds and that suffices. I seem to recall Drewe Baye talking about reducing the TUT to about 10-15 seconds as being ideal. Might give it a try.
Growth: since using them I've had c.1/2" increase so they seem to work.

Also, they're good for dips and presses as they alleviate a little bit of the strain on the wrists. Again, they're not a panacea but a nice addition to your training.
fatgripz in the USA were excellent, the items arrived in 4 days.

Best,
Ray



110kgs is not bad Ray. Id say that the thickness reduces grip strength to around 40% maybe even 30% in some cases. Id imagine folk with hands like Cleve Dean would be less affected

What site did you get those from again Ray?


Hi Dave
I got mine from the fatgripz web-site: http://www.fatgripz.com/.../index-oct.html
It's a simple matter to register and order. You also get a free ebook which is of little use; it's an arm routine for you to implement with the fatgripz.

I'd agree with you on the reduction of strength. I expected to hold c.80% of my normal barbell poundage but I wasn't even close. 40% is about right. Despite being 6' 1" I have fairly small hands so 110kg is more than enough.

I've also got a set of Captains of Crush grippers. Whether they build any forearm mass is something I'm unsure of. Still, one set after the barbell hold is more than enough to cover things. Great superset.

Best,
Ray



Thats great Ray thanks mate

Ive got those grippers myself mate, they are very good. A few years back i was close to closing the 2.5 but i lost interest and found that they got in the way of my forearm exercises in the gym so they went by the wayside. I planned to close a number 3 this year however i developed tennis elbow and that plan was scuppered for the year.


Closing the 3 is quite an achievement. I'm only on the 2 and haven't progressed as I'd have liked.

What I've read seems to suggest that grip work does exactly that, it works the muscles and tendons of the hand with little carry over to the musculature of the forearms. Seeing as they're linked I'm unsure how this is the case but it might have some basis in fact.

You have my sympathies re the tennis elbow. I caused mine by following a Chad Waterbury pullup routine and have regretted it ever since. (Going by the comments in T-Nation's forums, so are many.)

Ray

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simon-hecubus

Texas, USA

Ray200 wrote:
Hi Dave
I got mine from the fatgripz web-site: http://www.fatgripz.com/.../index-oct.html
It's a simple matter to register and order.


Dig that crazy Chain BB the dude is using in the video. Is that manly or what?!
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simon-hecubus

Texas, USA

Ray200 wrote:
...You have my sympathies re the tennis elbow. I caused mine by following a Chad Waterbury pullup routine and have regretted it ever since. (Going by the comments in T-Nation's forums, so are many...


Someone has a problem with The Chad? Say it isn't so.
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dhitquinn

Ray200 wrote:
dhitquinn wrote:
Ray200 wrote:
dhitquinn wrote:
Ive got those grippers myself mate, they are very good. A few years back i was close to closing the 2.5 but i lost interest and found that they got in the way of my forearm exercises in the gym so they went by the wayside. I planned to close a number 3 this year however i developed tennis elbow and that plan was scuppered for the year.

Closing the 3 is quite an achievement. I'm only on the 2 and haven't progressed as I'd have liked.

What I've read seems to suggest that grip work does exactly that, it works the muscles and tendons of the hand with little carry over to the musculature of the forearms. Seeing as they're linked I'm unsure how this is the case but it might have some basis in fact.

You have my sympathies re the tennis elbow. I caused mine by following a Chad Waterbury pullup routine and have regretted it ever since. (Going by the comments in T-Nation's forums, so are many.)

Ray



I found that cheat closing a level above what you were training to close against your thigh then doing static holds worked well ray, so to close a 2.5 you would need a 3 to train with and for a 3 youd need a 3.5.

I agree with your assesment that grip os mainly hand musculature and not as much forearms (certainly with the coc grippers anyway) as the guy who closed the 4 joe kinney didnt look like he even touched weights. My uncle has fingers like sausages im sure despite his lack of strength elsewhere he would be able to close a fairly high gripper and protest that he is strong purely because of his grip.
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Ray200

simon-hecubus wrote:
Ray200 wrote:
...You have my sympathies re the tennis elbow. I caused mine by following a Chad Waterbury pullup routine and have regretted it ever since. (Going by the comments in T-Nation's forums, so are many...

Someone has a problem with The Chad? Say it isn't so.


Oooooooooh yeah! Traumatised beyond redemption.
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Ray200

dhitquinn wrote:
Ray200 wrote:
dhitquinn wrote:
Ray200 wrote:
dhitquinn wrote:
Ive got those grippers myself mate, they are very good. A few years back i was close to closing the 2.5 but i lost interest and found that they got in the way of my forearm exercises in the gym so they went by the wayside. I planned to close a number 3 this year however i developed tennis elbow and that plan was scuppered for the year.

Closing the 3 is quite an achievement. I'm only on the 2 and haven't progressed as I'd have liked.

What I've read seems to suggest that grip work does exactly that, it works the muscles and tendons of the hand with little carry over to the musculature of the forearms. Seeing as they're linked I'm unsure how this is the case but it might have some basis in fact.

You have my sympathies re the tennis elbow. I caused mine by following a Chad Waterbury pullup routine and have regretted it ever since. (Going by the comments in T-Nation's forums, so are many.)

Ray



I found that cheat closing a level above what you were training to close against your thigh then doing static holds worked well ray, so to close a 2.5 you would need a 3 to train with and for a 3 youd need a 3.5.

I agree with your assesment that grip os mainly hand musculature and not as much forearms (certainly with the coc grippers anyway) as the guy who closed the 4 joe kinney didnt look like he even touched weights. My uncle has fingers like sausages im sure despite his lack of strength elsewhere he would be able to close a fairly high gripper and protest that he is strong purely because of his grip.


Yes, I've tried static holds too Dave. I've gone fairly high in reps to try and get something out of them but I think I'm more comfortable with low-rep work.

The guy to look to for advice on grip strength is John Wood (Kim Wood's son). He even has a web-site called functionalhandstrength.com/index.html
Joe Kinney is mentioned on there too.
I'm trying to recall the name of the person who did parallel-grip pullups from a pair of roof beams whilst holding on with just his fingers.

That's probably as good an example of grip strength as I've read. Whether it transfers to muscular forearms is another thing.

Best,
Ray

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Tony Williams

More than 40 years ago, when I was a teen in high school, I attached a 10-lb. plastic Sears weight plate to a dumbbell handle with clothes line (like mothers used to hang and dry clothes outdoors.)

A homemade wrist roller although I had never heard of the device before. I called it my wrist rollup.

I held my arms out front at shoulder level with the weight almost touching the ground. I rolled the weight up and down as many times as I possibly could with my wrists and forearms.

Remarkably to me, the clothes line never broke. I could really feel a pump and lactic acid buildup afterward.

In fact, I still have the little device in my home gym although I almost never use it now although I did a few years ago when I was doing more isolation exercises.

In the past, I've also done a lot of dumbbell and barbell wrist curls without seeing a lot of results.

Although I have never tried it, I would think the Farmer's Walk with adequate weight might work well.

However, I frankly saw my best gains in my calves and forearms when I finally dropped the isolation exercises two years ago and started doing a full-body, all compound routine ... and even better results when I used heavier weight with lower reps.

At least for me, it seems the so-called "indirect work" via heavier compound exercises over time was more effective than direct work with lighter weights.

When you look at a young Casey Viator, I find his forearms unbelievable. He obviously worked hard. However, his at muscle is so long that his muscular advantage in forearms against many other bodybuilders was much like a sprinter in a 100-yard dash who is given a 25-yard headstart.

Tony
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