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Volume training and feeder workouts.


Bartosz Robert

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Bartosz Robert

Hi guys!

What do you think about workouts with many reps?

Workouts that focus on metabolic stress not on strength. 

With about 30% - 40% of RM. 

For example I can close COC #2,5, so I take a COC Sport or Trainer and do 100 reps. Propably a workout to failure. 

What do you think about programming your trainings one day for strength and another one as a feeder workout? 

Is volume good? 

What about training in a 2 to 1 system? One day strength, one day volume, one day rest. 

Hope you guys doing good. 

I would appreciate all your answers 

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Hopefully

I don't see the potential benefit. Like, what is the purpose? 100 reps wont lead to anything apart from endurance 

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Bartosz Robert

I was thinking about the pump. You know the good feeling. When I train for strength I can't feel it. But with a good amount of reps I can finally reach it. No pain, no gain, with that I think about fatigue. 

I remember one video of Jeff Cavaliere about Metabolic stress. 

Do you @Hopefullyremember Rich Piana and his claims that feeder workouts are good?

Those big drop sets:

https://growthatmuscle.com/rich-piana-feeder-workout/

 

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Hopefully

Well, if you enjoy a good pump you would certainly achieve that. 

I remember him yes, but I don't really find advice from guys in his category that valuable. 

I would personally skip the 100 reps thing and concentrate somewhere around 15-20. You would get your pump and also greater strength and hypertrophy adaptations. 

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wobbler

The only high volume stuff I do involves dexterity, been real into sledgehammer fingerwalks lately, dexterity balls for a long time now. I guess extensor bands don't require much dexterity and I do those all the time with pretty high volume.

You'll need some sort of active recovery and bloodflow work, but 100 reps on a trainer isn't really the best way to go about it. Wrist roller would be better than that, and I'm not a fan of wrist rollers.

Not that I'm super strong, but I've been through the "doing grippers too often" phase immediately followed by the "my elbows won't stop hurting" phase, and the stuff I mentioned above will help you stay healthy.

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bruce1337
Posted (edited)

On my training days (3 times a week) I do up to 12 single reps on my heaviest grippers. My days off I have a trainer like gripper that I rep out for about 50 reps on the day (5 rep max each set with long breaks) just to promote blood flow into the hands and aid recovery. Mix this with some banded extensor work and basic stretching of the hands and wrists.

You will get a little stronger by just pumping out reps, but by far the best method of getting stronger crush strength is to close/attempt heavier grippers.

Edited by bruce1337
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Bartosz Robert

@Hopefullythe problem with heavier grippers is that my skin and calluses get easily irritated or torn for example: I can easily go 30 reps on #1 or my rb130; I can without a problem do 15 reps on #1,5. The problem with this are my hands, they end up red and shaking. 3 sets of 15 is a sure thing that my hand ends up with a burning sensation sometimes a blister. But my forearms don't get a pump.

@bruce1337 on my better days I do 5 reps with a #2 or a single #2,5 isn't really a problem. Sometimes I do cheated reps with the help of the other hand. 

I don't want the pump to get me stronger. I'm just curious if the pump will get me a bit bigger in the long run.

@wobbler

I like the dexterity work I play with rubberbands and plasticine. I also play guitar daily. I do stretching every day. 

I must confess before the coronavirus pandemic I worked out in the gym almost everyday, also occasionally I've done cardio twice a week. Now I do pull ups since March 20 (almost every day I pull up 3 sets - 14or12 - 10or8 - 8or6) 

Never had an injury or tendinitis. Just blisters from time to time. 

Those pump workouts is a fresh idea of mine. I've done 5 of them and I consider if it can benefit me. 

Pump in my forearm is something I felt rarely in my life. I like the pump from wrist flexion exercises and I find the pump from 100 reps similar. 

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Hopefully

It would probably make you a little bigger, but it is not the most effective way to get hypertrophy. It's important you go near or to failure if that is the goal 

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Bartosz Robert

@Hopefully 

@wobbler

@bruce1337

What about RB adjustable is this a good supplement for gripper workouts? 

If it could help me add volume to the workouts, I will blow the dust of that thing. 

Wish more people would add their opinions here. 

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Hopefully
28 minutes ago, Bartosz Robert said:

@Hopefully 

@wobbler

@bruce1337

What about RB adjustable is this a good supplement for gripper workouts? 

If it could help me add volume to the workouts, I will blow the dust of that thing. 

Wish more people would add their opinions here. 

Just do some fingercurls with a barbell, it will give you more of a pump than grippers ever will anyway, and are probably better for strength and hypertrophy 

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Bartosz Robert

I do them already. :) :) :)

Wrist curls and  mazurenko armwrestling implement (something like a rolling thunder). 

 

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wobbler
Posted (edited)

Adjustable grippers are good, if you're having skin/blister problems consider changing the handles somehow (athletic tape, or something a little smoother) and be sure to file down any calluses.

P.s. this section tends to be a little dead, mostly for just logging workouts. You'll get more response in "general."

Edit: in "gripboard" section, didn't it used to be named "general" ?

Edited by wobbler
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slazbob

Ivanko super gripper always gave me a great pump! I don’t have the one with gripper handles...just the original. My coc grippers never give a pump.

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Bartosz Robert
Posted (edited)

@wobbler I got all the adjustable versions of the RB 

Even these without knurling and those  with knurling. Rb deluxe. 

 

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Edited by Bartosz Robert
As a prove of my words
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Bartosz Robert

Today I made my 7th feeder workout, I thought I going to up the volume. I wanted to see if I can feel the pump multiple times. I've have done 400 reps with a 50 pound gripper. 4 sets 120 - 120 - 60 - 100. My hand, wrist, elbow are OK. Basicly nothing happened.

Could I feel the pump more than once?

The answer is yes and no, I felt the pump 3 times in the 120 and 100 reps. The 60 reps session was just a muscular failure. After this workout my forearm looks like a map and I must add that vascularity isn't my strong point. 

Was it tiring? No. 

I came to a conclusion: that even a feeder workout needs a progression (sorta progressive overload method) with adding weight form time to time. 33% RM is sorta good, but after 3 or 4 weeks gets kinda light.

Even if the 1RM doesn't go up. It's still worthy to have a pump here or there. 

WHAT DO YOU THINK ABOUT THE "PUMP"? 

How many times have you experienced the "pump"? 

Is it good in your opinion? 

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Hopefully

Experienced it many times. 

Don't really like it. Makes me weaker and it's hard to move. 

As I see it my opinion doesn't matter, only facts, and afaik there is some theories that it promotes hypertrophy and is good for recovery. But it's marginal. 

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monstrosity
Posted (edited)
8 hours ago, Bartosz Robert said:

Today I made my 7th feeder workout, I thought I going to up the volume. I wanted to see if I can feel the pump multiple times. I've have done 400 reps with a 50 pound gripper. 4 sets 120 - 120 - 60 - 100. My hand, wrist, elbow are OK. Basicly nothing happened.

Could I feel the pump more than once?

The answer is yes and no, I felt the pump 3 times in the 120 and 100 reps. The 60 reps session was just a muscular failure. After this workout my forearm looks like a map and I must add that vascularity isn't my strong point. 

Was it tiring? No. 

I came to a conclusion: that even a feeder workout needs a progression (sorta progressive overload method) with adding weight form time to time. 33% RM is sorta good, but after 3 or 4 weeks gets kinda light.

Even if the 1RM doesn't go up. It's still worthy to have a pump here or there. 

WHAT DO YOU THINK ABOUT THE "PUMP"? 

How many times have you experienced the "pump"? 

Is it good in your opinion? 

If your looking for forearm pump I find supination, pronation, ulnar/radial deviation, and flexion/extension plate curls to be the most effective... not sure they are all named correctly but bss has a good video under the wrist mace product. Do 10 reps of each of these as 1 set and it can get almost uncomfortable like my skin is going to tare from too much blood flow.

I don’t know of a hand pump go to exercise, maybe finger walks on a sledge.

Edited by monstrosity
Renamed bbs to bss
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Bartosz Robert

@Shal9097

I made a deadlift with 180 kg, squat with 150 kg and bench with 115 kg. 

Can I show you this? No. 

Why?  Because I don't do those exercises anymore, I'm not in training that way anymore, I cannot bench more that 100-95 kg now. (last time I wanted to do more than 100 it was a complete disaster.). My squat went down to 120 kg. My deadlift to 140 kg. 

I've closed the RB adjustable with the heavy spring on 5th notch, COC 2,5, RB 210, GHP 5 and those Chinese heavy grip 250. 

Can I do this any time? No 

Can I show you this? No. 

Why not? 

It's a parallel situation to other lifts. I can close a 2,5 only when I'm actually in a good shape and mood. Now I'm doing a comeback, I'm totally out of shape. I can send you a video, where I close a #2 and that's max for today. 

I'll upload it.  Because I don't want to dissapoint you ;)

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Bartosz Robert

I have closed a #2 but I couldn't close a weak #2,5 there was about a 1 centimeter left to close it completely. 

It's simply not my day. 

The harder ones won't even bugde. 

 

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Hopefully
Posted (edited)

You should improve your set technique a lot, it looks very awkward. Have a lot to gain there. 

Edited by Hopefully
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Bartosz Robert

@Hopefully 

My technique is crappy. I will try harder to improve in that matter. My set technique is lacking because untill now I don't needed to set my grippers for example: I've done a no set 1,5. 

My English is bad too. I learn new words and grammar everyday.I will do my best to improve my pronunciation. 

My dream is to close the #3 before 2021.

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Bartosz Robert

Here is an another one: 

It's a "no set" I simply lay a gripper on my hand, place it properly and close it, without choking it with another hand. 

I know that "credit card set", "ghp certification set", "parallel set" exist. But I never tried them. 

 

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Hopefully

Yeah. Learn those sets and practice them even on the grippers where they arent needed. I think your performance is decent considering your bad technique and questionable workout routine. You seem to have big hands too. 

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Bartosz Robert

@Hopefully

Is training 2 times a week for strength and 2 times for pump bad? Should I train grippers less often but more for strength? 

What should I change? 

So I  closed a #2,5 without any technique, and it's not a bad thing. :)

So maybe my dream will come true and I will close the #3 before December 31st. 

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