Most of my workouts to date have been about trying different exercises for the first time and getting an idea what my starting strength levels are, so I haven't been following any type of real program or doing much volume per se. I've looked at the workouts that I've done and along with all of my research, I think I've come up with a well-rounded basic program for myself to follow and to build from going forward.
- Choose 5 exercises per workout, one from each of the 5 categories below
- Don't perform the same exercise more than two workouts in a row to guard against accomodation
- Always work the grip category exercises in a different sequence in your workout to guard against accomodation
- Generally perform 3-5 sets per exercise, reps will vary
- Try to improve in either weight, reps or time from one workout to the next for each particular exercise
- Perform 3 dedicated grip workouts per week, but a minimum of two if a rest day is otherwise needed
- Crushing Grip (grippers, grip machine)
- Static or Dynamic Pinching (SH or DH plate pinches, pinch blocks, pony clamps, TTK)
- Open Hand (rolling thunder, thich bars, block weights)
- Forearm (leveraging, wrist roller, wrist curls)
- Extensors (rubber bands, sand bucket)
I probably won't be posting many updates here...I'll be doing that on my blog (listed in my sig). However, I really welcome any suggestions or comments you have on what I've outlined...thanks!