Nitro Posted July 9, 2005 Share Posted July 9, 2005 I have been trying to one rep max on my supergripper on a higher resistance then my last one rep max and I come closer then 1/8 of an inch of closing it. It's been like that for the past 3-4 weeks. My gripper routine looks like this: 1st set- 10 reps 2nd set- 8 reps 3rd set- 6 reps 4th set- 4 reps 5th set- 2 reps (all sets increasing resistance of course) Then negatives and timed holds Then overcrushes Then I do my forearm excercises and other grip training.When I'm done with that I rep the supergripper to complete failure. Is there anything I should change,add or modify to my routine that will increase my crushing grip and help me close that last 1/8 of an inch? Quote Link to comment Share on other sites More sharing options...
Bearcat 74 Posted July 9, 2005 Share Posted July 9, 2005 You could back off for a week or two. Or if your main goal is to just see where you're at with the SG, warm up with grippers first, then hit the ISG. The 2nd idea is the most logical if the 1 rep test is your goal on the ISG. Warm up good with the grippers or the ISG and then test. After that, then you can finish your workout. Looking at your gripper workout, I would drop the negatives and times holds, and do negatives and overcrushes in alteration. Neg/OC/Neg/OC. 5-7 secs on the OC. How any times a week are you doing this workout? Quote Link to comment Share on other sites More sharing options...
Nitro Posted July 9, 2005 Author Share Posted July 9, 2005 You could back off for a week or two. Or if your main goal is to just see where you're at with the SG, warm up with grippers first, then hit the ISG. The 2nd idea is the most logical if the 1 rep test is your goal on the ISG. Warm up good with the grippers or the ISG and then test. After that, then you can finish your workout. Looking at your gripper workout, I would drop the negatives and times holds, and do negatives and overcrushes in alteration. Neg/OC/Neg/OC. 5-7 secs on the OC. How any times a week are you doing this workout? ← I do this workout once a week. I was having good strength increases with my grip training once a week but lately I've been stuck.However, my forearm strength and size has continued to increase with the once a week training. Quote Link to comment Share on other sites More sharing options...
Vice Posted July 10, 2005 Share Posted July 10, 2005 (edited) If your progress has slowed, its time to change up your routine. Maybe train your grip for a few days in a row and then take a few days off, or even try the new high volume kick that everyone is on lately. If you havent seen it yet, you can find a thread in the main gripboard forum, under the title "High Volume, Madness Explained", or give KTA a try if you haven't already. Edited July 10, 2005 by Vice Quote Link to comment Share on other sites More sharing options...
Bearcat 74 Posted July 10, 2005 Share Posted July 10, 2005 I am training grippers 5 days a week right now and sledge levering on two of those days. Like Vice said, time to change something. Train your grip specific on a certain few days and then go with the forearm specific. If your forearm size has increased faster than your grip and you are wanting a stronger grip, have forearms take a back seat for awhile and work grip only. Quote Link to comment Share on other sites More sharing options...
Nitro Posted July 10, 2005 Author Share Posted July 10, 2005 (edited) I came up with this new routine. Sun- regular grip routine and pinching Mon-forearms Tues-grip high volume Wed-grip high volume Thur-forearms Fri-rest Sat-rest Sunday I will do my regular grip routine that is stated above.Low reps,negatives,timed holds and overcrushes.Along with some pinching. Monday I will do the wrist roller,plate wrist curls,levering,hammer curls etc... Tuesday and wednesday I will do high volume training.How many reps should I do in a day? 500-1000 reps throughout the day? Thursday I will do the wrist roller,plate wrist curls,levering and hammer curls again. Friday and saturday is rest days. So what do you think? Edited July 10, 2005 by Nitro Quote Link to comment Share on other sites More sharing options...
Nitro Posted July 11, 2005 Author Share Posted July 11, 2005 Or do you think I should only train forearms once a week and go by this routine... Sun- regular grip routine and pinching Mon-rest Tues-Forearms Wed-grip high volume Thur-grip high volume Fri-rest Sat-rest What is your opinion? Quote Link to comment Share on other sites More sharing options...
Bearcat 74 Posted July 11, 2005 Share Posted July 11, 2005 Looks good. Another variation would be to work Sun-Wed, Rest Thurs, work Fri, Rest Saturday. That day in the middle is real nice. Quote Link to comment Share on other sites More sharing options...
porkchop Posted July 11, 2005 Share Posted July 11, 2005 Looks good. Another variation would be to work Sun-Wed, Rest Thurs, work Fri, Rest Saturday. That day in the middle is real nice. ← I agree. I have used this in the past and that day in the middle has usually allowed me to post a PR or two. Not every week mind you, but not too far off from that. I worked from closing the #2 to the BBSM in about 5 weeks using this schedule. About a week after that almost closed the BBGM 1/4" from close. A week and a half later and I'm at 1/8" from close. I figure, 2 more weeks and I should hear the handles go click. I'm going to stick with that routine for a few more weeks or until the PRs stop coming. pc Quote Link to comment Share on other sites More sharing options...
Muscle Turtle Posted July 11, 2005 Share Posted July 11, 2005 Try out a few dif programs, see what works best for you and learn your body. Quote Link to comment Share on other sites More sharing options...
Vice Posted July 12, 2005 Share Posted July 12, 2005 Looks good. Another variation would be to work Sun-Wed, Rest Thurs, work Fri, Rest Saturday. That day in the middle is real nice. ← I agree. I have used this in the past and that day in the middle has usually allowed me to post a PR or two. Not every week mind you, but not too far off from that. I worked from closing the #2 to the BBSM in about 5 weeks using this schedule. About a week after that almost closed the BBGM 1/4" from close. A week and a half later and I'm at 1/8" from close. I figure, 2 more weeks and I should hear the handles go click. I'm going to stick with that routine for a few more weeks or until the PRs stop coming. pc ← Damn, porkchop, thats some seriously quick progress... maybe I should give this schedule a try. Quote Link to comment Share on other sites More sharing options...
Nitro Posted July 12, 2005 Author Share Posted July 12, 2005 (edited) I decided to do forearms twice a week. Should I do one day hard and the other day easy? I want to train both days hard but want to know your opinions first. Edited July 12, 2005 by Nitro Quote Link to comment Share on other sites More sharing options...
Bearcat 74 Posted July 12, 2005 Share Posted July 12, 2005 It all depends on what you can handle and how smart you are about it. You can try high and heavy, but over an extended time you will falter. I have grown up and I now see that when you go nuts out the whole time you are gonna suck and working harder on days you suck gets you hurt. Now I go hard and when my workout is not where it should be, or my head isn't in it, I scrap it until next time. Trial and error grasshopper. It would be great if we could lay out a plan and how to do it, but for you to gain you have to find what works for you. Reps, sets, volume, frequency, time, whatever, all you. Lay out a plan, and work with it, if and when it stops working, it's time to work on it. Quote Link to comment Share on other sites More sharing options...
dadams Posted July 12, 2005 Share Posted July 12, 2005 heath is the man to listen to Quote Link to comment Share on other sites More sharing options...
Nitro Posted July 12, 2005 Author Share Posted July 12, 2005 (edited) It all depends on what you can handle and how smart you are about it. You can try high and heavy, but over an extended time you will falter. I have grown up and I now see that when you go nuts out the whole time you are gonna suck and working harder on days you suck gets you hurt. Now I go hard and when my workout is not where it should be, or my head isn't in it, I scrap it until next time. Trial and error grasshopper. It would be great if we could lay out a plan and how to do it, but for you to gain you have to find what works for you. Reps, sets, volume, frequency, time, whatever, all you. Lay out a plan, and work with it, if and when it stops working, it's time to work on it. ← I decided to try one day heavy with low heavy reps along with negatives. Then the other day train with light weight but high reps. I was wondering though what if I train my forearms hard on my heavy day and I'm still a little sore when my light day arrives? Do I still follow my routine and workout light or not workout at all? What about traing grip with the gripper if my forearms are sore from wrist curls,wrist roller etc.? I'm used to training once a week and getting plenty of rest and recovery before my next grip/forearm workout.I'm just trying to make sure that I wouldn't be overtraining or anything. Edited July 12, 2005 by Nitro Quote Link to comment Share on other sites More sharing options...
Vice Posted July 12, 2005 Share Posted July 12, 2005 Personally I would still do the light workout if my forearms were a little sore because you wont be stressing your muscles a whole lot. I wouldn't worry about overtraining. As Heath said, he works grip 5 days out of the week, and I have made great progress working grippers 6 days a week. Quote Link to comment Share on other sites More sharing options...
Bearcat 74 Posted July 12, 2005 Share Posted July 12, 2005 Personally I would still do the light workout if my forearms were a little sore because you wont be stressing your muscles a whole lot. I wouldn't worry about overtraining. ← Nothing like a good light workout to help ease the soreness. Quote Link to comment Share on other sites More sharing options...
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