Building A Bigger Engine For Grip Contests

[Scott Styles]

Building a Bigger Engine for Grip Contests

Background

My last cycle was focused on bending and included a grip contest. It can be found here:

http://www.gripboard.com/index.php?showtopic=17360&st=0

The biggest thing I'm taking away from it is I finally need to get my butt into the gym to lift some weights. I'm getting creamed at grip contests because I'm weak all over. You can't build a strong grip on a weak body.

Cycle Overview

This cycle is dedicated to building my body strength in order to improve my grip strength. The motivation is to increase my potential grip strength, so that I can spend my next cycle specializing for the Michigan Grip Champs in late summer. This cycle will be 14 weeks long. I will be weight training 4x a week, using a lower/upper split routine. My gym days will be Monday, Tuesday, Thursday, Friday. Once a week, on Saturday, I will train grip.

Lower Body Workout

Horizontal Leg Press

Back Extension Machine

Lying Leg Curl

Calf Raise

All exercises will be done for 3 sets, with the first set being a warm up. Weeks 1-4 I will use 12 reps per set, Weeks 5-9 I will use 10 reps per set, and weeks 10-15 I will use 8 reps per set. This set/rep scheme is in preperation for my next cycle, where I will spend 10 weeks doing 3 works sets of 5 reps. At some point, I will replace the leg press with back squats. I am working on learning the movement.

Upper Body Workout

Standing Dumbell Press

Supinated Pulldowns

Machine Chest Flys

Machine Row

Set and rep scheme will be the same as the lower body workout. I do not anticipate changing any exercises out.

[Scott Styles]

Please ignore this thread. I'm not sure how they got duplicated.