Heavy Lifting And Armwrestling Combination

[djukac]

So guys I've been thinking how to incorporate armwrestling along with my lifting schedule and I came up with a routine that I think will enable me to lift heavy and armwrestle. I will try this routine and see how it will work and I want to share it with you guys just to see your responses and opinions.

I will have two arm days i.e bicep days where I'll train them specifically for armwrestling. The first one will be arm strength day and it will consist of the following exercises-strict curl, hammer curl, table curl, locked arm preacher curls(

).

The second arm day would be about endurance. So my plan is to just curl for high reps, sometimes full ROM sometimes armwrestling ROM or some static work. Also I'll do some grip workouts.

1. Monday- rest

2. Tuesday- front squat

3. Wednesday- bench press, incline bench press, lateral raises, skullcrushers, tricep pushdowns, arm strength, grip

4. Thursday- deadlift, shrugs, rear delt, abs

5. Friday- back(lats, rhomboids), arm endurance, grip

6. Saturday- standing press, incline bench press

7. Sunday- squat(at least 4-5 hours before table time), table time(30 minutes and with time as my tendons get used to this kind of torture longer workouts), abs

And if my recovery prevents me from doing this routine then I'll look for another way or I'll just lift and rarely armwrestle.

Edited May 22, 2012 by djukac

[Broly]

Are you currently pulling on a table with other arm wrestlers or anything like that during the week or is this strictly a gym routine? Training for arm wrestling in the gym can be done but it's difficult to simulate the movements and pressure associated with pulling. Maybe I read it too fast but it doesn't look like you have any wrist/forearm exercises in there. Biceps workout are bicep workouts and really won't aide in training for AW too much. To train the biceps for AW you'll have to do more static movements, Heavy negatives, 1-3 rep range curls, hammer curls, etc.

Where you really need to focus on the training for AW is in the hand, wrist/forearm. Wrist is #1 priority in AW (other say the hand and fingers and they are not wrong either). Train your forearms extensively in all positions and work the wrist to develop the strength for AW. If you have so so wrist strength then everything else won't matter. You can have the strongest biceps but if your wrist is weaker than your opponents, he is going to dominate you every time, flop your wrist back and pin your arm. If your wrists are weak you can try and work the hook more but once you meat a good top roller it'll be all over.

[djukac]

Are you currently pulling on a table with other arm wrestlers or anything like that during the week or is this strictly a gym routine? Training for arm wrestling in the gym can be done but it's difficult to simulate the movements and pressure associated with pulling. Maybe I read it too fast but it doesn't look like you have any wrist/forearm exercises in there. Biceps workout are bicep workouts and really won't aide in training for AW too much. To train the biceps for AW you'll have to do more static movements, Heavy negatives, 1-3 rep range curls, hammer curls, etc.

Where you really need to focus on the training for AW is in the hand, wrist/forearm. Wrist is #1 priority in AW (other say the hand and fingers and they are not wrong either). Train your forearms extensively in all positions and work the wrist to develop the strength for AW. If you have so so wrist strength then everything else won't matter. You can have the strongest biceps but if your wrist is weaker than your opponents, he is going to dominate you every time, flop your wrist back and pin your arm. If your wrists are weak you can try and work the hook more but once you meat a good top roller it'll be all over.

Yes on Sunday I'll practice armwrestling and I have 2 grip workouts(wrist, pinch, crushing, supporting) on Wednesday and Friday.

[djukac]

P.S Thanks for the tips