Beginner Workout From The Grip Faq

[homersimpson]

i'm going to give david hornes beginner workout a go for march and april.

my goals are to have more hand and forearm endurance for kettlebell snatches i have a goal of 40/40 with a 25kg kettlebell at the moment my best is 35/35.

two hand pinch holds- 20kg 3x15sec

finger rolls- 29kg 20/20/17

wrist curls- 39kg 15/9/6

reverse wrist curls- 11kg 15/15/10

[Starkmann]

Best of luck evil homer. I have done that program and am really glad I did. It's a great way to start out. Most of us get stupid at some point, about a month in, and start adding in a bunch of gripper stuff and that kind of thing. I recommend avoiding this as much as possible.

[homersimpson]

Thanks for the encouragement starkmann.

pinch holds- 22kg 3x15sec

finger curls- 29kg 20/20/20

wrist curls- 39kg 15/10/11

reverse wrist curls- 11kg 20/11/10

[homersimpson]

two hand pinch holds- 24kg 10/7/6 seconds

finger rolls- 31kg 20/20/20

wrist curls- 39kg 15/15/9

reverse wrist curls- 13kg 15/11/9

[homersimpson]

two hand pinch holds- 24kg 15/12/9 seconds

finger rolls- 33kg 20/20/20

wrist curls- 39kg 15/15/9

reverse wrist curls- 13kg 15/12/8

forearms are pumped lol.

[homersimpson]

two hand pinch holds- 24kg 10/15/5 seconds

finger rolls- 35kg 20/20/16

wrist curls- 39kg 15/15/10

reverse wrist curls- 13kg 15/10/10

[don chi]

I give you a bunch of credit man. I'm a beginner but don't have the discipline to stick with it. Do me a big favor and make some huge healthy gains to inspire me.

[homersimpson]

Thanks for the encouragement don chi.

two hand pinch holds- 24kg 15/10/9 seconds

finger rolls- 36kg 20/20/17

wrist curls- 39kg 20/18/8

reverse wrist curls- 13kg 15/11/10

[homersimpson]

two hand pinch holds- 24kg 7/5/6 seconds (slippery? )

finger rolls- 39kg 20/20/15

wrist curls- 39kg 20/11/10

reverse wrist curls- 13kg 15/12/10

[unseenbeat]

How often are you training, Homie? Every day, or have you trained only in accordance with every time you've posted?

[homersimpson]

hello unseenbeat.

3 times per week mon/wed/fri maybe i should do pinch 2 times per week or maybe i was just having an off day.

[unseenbeat]

that makes more sense. I'd say work that pinch hard, cuz if you ask me, pinch feats are some of the most impressive feats of strength.

[homersimpson]

pinch holds- 24kg 15/15/10 seconds

finger curls- 39kg 20/20/15

wrist curls- 39kg 15/13/10

reverse wrist curls- 13kg 15/12/11

forgot to say my forearms are a lot bigger after only 8 sessions which is a bonus

Edited March 21, 2006 by homersimpson