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First Workout For Beginners


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#1 OFFLINE   David Horne

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Posted 12 February 2005 - 05:47 AM

I seem to be seeing a lot of newbies jumping into all sorts of feats of strength's, including bending before they have got any real base strength in the hands and wrists.

This is what I would advise to the pure beginner to start with, for a good few months before he/she decides on the path they want to choose. I think this will stop a lot of injuries that are happening due to imbalances between certain areas.

Exercises
1. Two Hands Pinch Lift for holds, also use work gloves to protect your skin.
2. Finger curls with an Olympic Bar, overhand grip. Hold it on the last set when you can't do anymore finger curls.
3. Two Hand Wrist Curl. Normal, with a comfortable range of motion. Do not let the bar go into your fingertips like some bodybuilders do, also do them with your thumb under the bar as you are training your wrists and don't want to fight against the thumb digit on top of the bar.
4. Two Hands Reverse Wrist Curl.

Do the Pinch holds for 10-15 secs, and the other exercises for 15-20 reps.

1. How often?
I would do them 3 times a week if you can, but twice a week if struggling with this.

2. How many sets of each?
I would say 3 sets per exercise, which you should easily do quickly. If this is a struggle then go down to 2 sets.

3. What about crushing?
The 'crushing' exercise is Finger curls with an Olympic Bar, overhand grip. This is an easy exercise to learn for the beginner and doesn't have the techniques of setting, etc. Grippers can be brought in later when they want to excel at this implement.

4. Why the gloves with pinching?
You can easily tear the skin in between the index finger and thumb, which would put you out of action, especially since you will be pinching 3 times a week. This initial program for the beginners is all about strengthening, and the gloves will make it a tougher exercise, but safer for the skin.

5. Should you do all these exercises on one day?
Yes. In the order I stated.


Hope this helps,
David

Edited by Wannagrip, 12 February 2005 - 11:16 AM.

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#2 OFFLINE   Wannagrip

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Posted 12 February 2005 - 06:02 AM

I think this would be a good addition to the FAQ.

Some questions:

How often?

How many sets of each?

What about crushing?

Why the gloves with pinching?

#3 OFFLINE   Florian Kellersmann

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Posted 12 February 2005 - 06:48 AM

Should you do all these exercises on one day?

#4 OFFLINE   David Horne

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Posted 12 February 2005 - 10:21 AM

Answers to questions;

1. How often?
I would do them 3 times a week if you can, but twice a week if struggling with this.

2. How many sets of each?
I would say 3 sets per exercise, which you should easily do quickly. If this is a struggle then go down to 2 sets.

3. What about crushing?
The 'crushing' exercise is Finger curls with an Olympic Bar, overhand grip. This is an easy exercise to learn for the beginner and doesn't have the techniques of setting, etc. Grippers can be brought in later when they want to excel at this implement.

4. Why the gloves with pinching?
You can easily tear the skin in between the index finger and thumb, which would put you out of action, especially since you will be pinching 3 times a week. This initial program for the beginners is all about strengthening, and the gloves will make it a tougher exercise, but safer for the skin.

5. Should you do all these exercises on one day?
Yes. In the order I stated.

Hope this answers your questions.
David

#5 OFFLINE   gamidon

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Posted 12 February 2005 - 10:26 AM

David, I would have suffered a lot less nagging injuries if I would have done this first. It is real hard not grabbing grippers or bending bars and going full out right away. This is really good information.

#6 OFFLINE   Sean Dockery

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Posted 12 February 2005 - 11:05 AM

Outstanding! Definitely worth pinning.

#7 OFFLINE   ryaneverk2

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Posted 12 February 2005 - 12:18 PM

Excellent plan, David. Thanks for sharing your ideas. :cool

#8 OFFLINE   FrankyBoy

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Posted 12 February 2005 - 12:25 PM

Great article David.

My wrists are still my weak links especially for bending.

Its easy to hurt yourself since bends usually are max (or beyond if it doesn't move) attempts.

#9 OFFLINE   B~rad

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Posted 12 February 2005 - 06:45 PM

thanks a lot. i wish this were here before i hurt my hands lol

#10 OFFLINE   austinslater

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Posted 12 February 2005 - 07:22 PM

Great advice David. I wish I would of done something like this for 6 months to a year to develope a base. Probably not a bad idea for the more experienced lifter to go back to this type of routine after specializing on something else or after a hard cycle.

Austin

#11 OFFLINE   David Horne

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Posted 13 February 2005 - 02:37 AM

Austin,
Yes, the program could be used by an experienced lifter after he's been specializing for a certain feat or contest. Hell, I still use these exercises.

David

#12 OFFLINE   matonski

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Posted 13 February 2005 - 03:04 AM

What types of imbalances are causing injuries?

#13 OFFLINE   David Horne

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Posted 13 February 2005 - 03:14 AM

Any imbalance can be found-out when doing a tough feat of strength, this may cause an injury. Wrists seem to be getting injured recently.
David

#14 OFFLINE   OldGuy

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Posted 13 February 2005 - 10:33 AM

Possibly the best post I have ever read here. :bow

#15 OFFLINE   David Horne

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Posted 13 February 2005 - 01:57 PM

Thanks John.

Hopefully it'll save a few injuries for newbies rushing things.

David

#16 OFFLINE   foggymountainmuscle

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Posted 13 February 2005 - 05:00 PM

There is a lot of sound advice in those post. If a newbie feels that this is not enough, or they should be ripping card decks right away, they do not have the patience, persistance, and sure won't have the strength to make it very far.

I don't have the patience for people who want to jump headlong into bending, grippers, and other "cooler", visual feats of gripping because it's no different from a child's facination with anything shiney: use the sense that God gave a mule for crying out loud.

#17 OFFLINE   chuck

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Posted 13 February 2005 - 06:24 PM

David

Great post! Thanks! Question - what about levering work as Bender suggests for bending prep?

Could you include that at the beginning or add it in later or do you think it necessary at all for beginners? I found levering work to be a missing link in my own training and would like your input on it. Thanks, Chuck

#18 OFFLINE   David Horne

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Posted 14 February 2005 - 01:01 AM

Chuck,
Add levering later when you know that your goal is bending. The wrist curls are safer than a leverage exercise, because of the leverage principal, so better for beginners.

David

#19 OFFLINE   timtim

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Posted 14 February 2005 - 03:29 AM

Thanks for this post David, As a newbie this is exactly what I need. I'm going to make this my routine for the next few months. I had been using a wrist roller and sledge, but will drop them and work on this instead.

#20 OFFLINE   timtim

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Posted 14 February 2005 - 06:30 AM

Hi David, quick question - what about any thick bar work, would you recommend i drop this completely to build up a base a strength with the program you outlined, or is it ok to continue with in conjunction with the program?