New Member With A Few Questions

[mauvespoon]

hi I'm new here, my name is Liam, I'm 19 and a college student, i have been lifting for a while but recently became serious with it this semester. I very recently became interested in grip training and then I found this board. I'm about 5'11 195lbs and I am very close to closing the #1 CoC.

I wrestled my senior year in high school and had a great time. I have an interest in joining my school's wrestling club and I had a few questions I hope someone can answer.

1) Other than crushing grip what other grip/forearm training would be helpful for wrestling?

2) Any idea what the average athlete's grip strength is? (what should my goal be if i would like to compete)

3) I understand that everyone is different, but if I am very close to closing the #1 what is a realistic time frame for closing the #2?

4) Is the Powerball good for strength training or more for endurance and fun?

5) What are some other exercises to help with crush grip other than the grippers?

6) Finally, I lift MWF, chest/triceps on Monday, legs/shoulders on Wednesday, back/biceps on Friday, how often and what days should I train my grip because I am finding it difficult to fit into these days?

I realize that some of these questions have probably been answered somewhere else but since I had a couple that probably weren't I figured I'd ask all at once. Thanks a lot for your help.

[mwinsl01]

hi I'm new here, my name is Liam, I'm 19 and a college student, i have been lifting for a while but recently became serious with it this semester. I very recently became interested in grip training and then I found this board. I'm about 5'11 195lbs and I am very close to closing the #1 CoC.

I wrestled my senior year in high school and had a great time. I have an interest in joining my school's wrestling club and I had a few questions I hope someone can answer.

1) Other than crushing grip what other grip/forearm training would be helpful for wrestling?

2) Any idea what the average athlete's grip strength is? (what should my goal be if i would like to compete)

3) I understand that everyone is different, but if I am very close to closing the #1 what is a realistic time frame for closing the #2?

4) Is the Powerball good for strength training or more for endurance and fun?

5) What are some other exercises to help with crush grip other than the grippers?

6) Finally, I lift MWF, chest/triceps on Monday, legs/shoulders on Wednesday, back/biceps on Friday, how often and what days should I train my grip because I am finding it difficult to fit into these days?

I realize that some of these questions have probably been answered somewhere else but since I had a couple that probably weren't I figured I'd ask all at once. Thanks a lot for your help.

I would probably have to say the average lifter could close the 1 or come close. The average hand strength is around 112 pounds, and a lifter or someone who does construction would be about 20 pounds more in my opinion.

Some people could close the #2 a few weeks later others a few years. I think the best way to increase your grip strength quickly is the kta program. This program will make your hands stronger. Other exercises that help with crushing grip are taking crappy wire cutters and cutting wire, or taking two sledge hammers and moving them by the end of the handles and squeezing, or you could do heavy thick bar training which works the grip to a lesser degree. Alot of these exercises and more are listed in mastery of hand strength, or you can go to ironminds website and look at grip training ideas by john brookfield.

in terms of lifting, how long do you work out a week with your split? I for one use the method outlined in brawn by stuart mcrobert. Basically i do 5 lifts once a week and this works good for me.

20 rep squats

stiff leg deads

bench

long bar cable rows

seated shoulder press

takes me about an hour and i increase the weight 5 lbs each week. when i hit a plateau i cycle with 85 percent and cycle back to 100 percent and then some, etc.

mike

[mauvespoon]

I would probably have to say the average lifter could close the 1 or come close. The average hand strength is around 112 pounds, and a lifter or someone who does construction would be about 20 pounds more in my opinion.

Some people could close the #2 a few weeks later others a few years. I think the best way to increase your grip strength quickly is the kta program. This program will make your hands stronger. Other exercises that help with crushing grip are taking crappy wire cutters and cutting wire, or taking two sledge hammers and moving them by the end of the handles and squeezing, or you could do heavy thick bar training which works the grip to a lesser degree. Alot of these exercises and more are listed in mastery of hand strength, or you can go to ironminds website and look at grip training ideas by john brookfield.

in terms of lifting, how long do you work out a week with your split? I for one use the method outlined in brawn by stuart mcrobert. Basically i do 5 lifts once a week and this works good for me.

20 rep squats

stiff leg deads

bench

long bar cable rows

seated shoulder press

takes me about an hour and i increase the weight 5 lbs each week. when i hit a plateau i cycle with 85 percent and cycle back to 100 percent and then some, etc.

mike

thanks for the input, i really appreciate it, very helpful

I usually spend about an hour and a half lifting each of the days. Monday I do dumbell press and dumbell flyes both flat and incline, then some tricep extensions and kickbacks. Wednesday I do dumbell shoulder press, shoulder press extension machine (not sure of the actual name), lateral raises, leg press, leg extensions, 1 legged squats on a total gym (laying at an angle so its no where near as hard an normal). Friday I do deadlifts, pulldowns, 1 armed rows, bicep curls and hammer curls, pullups on the total gym, longbar rows. Each day I do abs and grip work after main exercises. However, I am often very tired towards this point and this is why I'm wondering if I should split it up, but then will that effect my regular lifting because of tired hands and forearms?

Edited December 9, 2006 by mauvespoon

[nickr104]

There is some good stuff in this thread for ya. http://www.gripboard.com/index.php?showtopic=12608

Great stuff for somone just starting out with Grip wrok.

Edited December 9, 2006 by nickr104

[mwinsl01]

thanks for the input, i really appreciate it, very helpful

I usually spend about an hour and a half lifting each of the days. Monday I do dumbell press and dumbell flyes both flat and incline, then some tricep extensions and kickbacks. Wednesday I do dumbell shoulder press, shoulder press extension machine (not sure of the actual name), lateral raises, leg press, leg extensions, 1 legged squats on a total gym (laying at an angle so its no where near as hard an normal). Friday I do deadlifts, pulldowns, 1 armed rows, bicep curls and hammer curls, pullups on the total gym, longbar rows. Each day I do abs and grip work after main exercises. However, I am often very tired towards this point and this is why I'm wondering if I should split it up, but then will that effect my regular lifting because of tired hands and forearms?

Remember that if you do heavy deadlifts, and heavy curls your grip work will be weaker that day. You should really consider an abreviated workout where you do less exercises 5 hours of lifting and grip work sounds like overtraining to me unless your an advanced bodybuilder. Not trying to hurt your feelings but usually people make better gains on less exercises, big basic lifts and resting. Go to the closest library and see if you can reserve brawn, beyond brawn by stuart mcrobert, this will save you alot of wasted effort. In my opinion if you spend too much time in the gym, you will get stale, and your gains will be less.

mike

[Revtor]

For wrestling specific grip needs, I would get yourself a 2.5" diameter dumbell handle or make one and work heavy one-hand lifts with it. Strong thumbs will help you keep your grip once you grab the guy. Crushing strength doesn't translate over as directly for wrestling. . When you wrestle youre grabbing ankles and wrists, not trying to pulverize the guys bones. I'd still work on being able to crush your #2 though, all grip strength helps. Also work your wrists alot (lever bars, or sledgehammer work) because once you have a grip on the guy you need to be able to control him! We all work our backs, chests biceps, etc, but in wrestling you have to be able to apply this power to your opponent, and this means channelling the power of your core, arms, and legs through your wrists, and then your hands. (hopefully youve got a good hold on him - grip!) If you've got a hold on a guys arm and he can't peel you off, and he feels the pressure building, its a demoralizing thing. yay! : )

~Steve

Edited December 10, 2006 by Revtor

[Crotchulla]

I'm a grappler (jiu-jitsu) and thickbar work really helps. You could try block weights also, those help open hand strength a lot.

[mauvespoon]

For wrestling specific grip needs, I would get yourself a 2.5" diameter dumbell handle or make one and work heavy one-hand lifts with it. Strong thumbs will help you keep your grip once you grab the guy. Crushing strength doesn't translate over as directly for wrestling. . When you wrestle youre grabbing ankles and wrists, not trying to pulverize the guys bones. I'd still work on being able to crush your #2 though, all grip strength helps. Also work your wrists alot (lever bars, or sledgehammer work) because once you have a grip on the guy you need to be able to control him! We all work our backs, chests biceps, etc, but in wrestling you have to be able to apply this power to your opponent, and this means channelling the power of your core, arms, and legs through your wrists, and then your hands. (hopefully youve got a good hold on him - grip!) If you've got a hold on a guys arm and he can't peel you off, and he feels the pressure building, its a demoralizing thing. yay! : )

~Steve

thanks for the input guys, youve been really helpful

what exactly do you mean by heavy one-hand lifts, like deadlifts? and if so is it worth buy the rolling thunder?

also any ideas or links on how to make a 2.5 db myself? i already have adjustable dumbells with screw on locks. all the 2.5 dbs i have seen online are pretty expensive but i am willing to get the rolling thunder if this is similiar or would work the same.

finally, what exactly is open hand strength? closing your hand with straight fingers? and what are some examples of using open hand strength?

thanks a lot for all the help

[gerryg]

FBBC has a nice price...

http://www.fatbastardbarbellco.com/BELLS1.html

[mwinsl01]

For wrestling specific grip needs, I would get yourself a 2.5" diameter dumbell handle or make one and work heavy one-hand lifts with it. Strong thumbs will help you keep your grip once you grab the guy. Crushing strength doesn't translate over as directly for wrestling. . When you wrestle youre grabbing ankles and wrists, not trying to pulverize the guys bones. I'd still work on being able to crush your #2 though, all grip strength helps. Also work your wrists alot (lever bars, or sledgehammer work) because once you have a grip on the guy you need to be able to control him! We all work our backs, chests biceps, etc, but in wrestling you have to be able to apply this power to your opponent, and this means channelling the power of your core, arms, and legs through your wrists, and then your hands. (hopefully youve got a good hold on him - grip!) If you've got a hold on a guys arm and he can't peel you off, and he feels the pressure building, its a demoralizing thing. yay! : )

~Steve

thanks for the input guys, youve been really helpful

what exactly do you mean by heavy one-hand lifts, like deadlifts? and if so is it worth buy the rolling thunder?

also any ideas or links on how to make a 2.5 db myself? i already have adjustable dumbells with screw on locks. all the 2.5 dbs i have seen online are pretty expensive but i am willing to get the rolling thunder if this is similiar or would work the same.

finally, what exactly is open hand strength? closing your hand with straight fingers? and what are some examples of using open hand strength?

thanks a lot for all the help

the cheapest way is to go to home depot or lowes buy a 2 or 2.5 inch pvc pipe and cut a piece a little past handles so it goes about a 1/4 inch past grip both sides that way when you put weight on each side the plates along with the screw on locks will hold it in place.

[Revtor]

yes, you can buy a piece at the home depot or lowes in the plumbing section for a few bucks called a pipe nipple, get a 5 or 6" long one, wrap it with some tape, and it will be a perfect size for your needs. Grab a tape measure while you're there and pick the correct size to give you a grip diameter of around 2.5". Either metal or pvc will do.

FatBastard makes nice dumbell handles if you want a "real" one (it is nice to have the real thing) they're cheaper than other companies. The rolling thunder is also nice, but I'd go for either a dedicated dumbell or the cheaper sleeve idea - more versatile.

put this over your dumbell handle, load it up heavy and work with heavy rows.. This will really work the grip and thumb strength. along with all your pulling muscles.

open hand strength is what we call pinch strength and its where your hands are grasping something but without them being clenched around the object. For example if you were carrying a 10 foot 2x6 in each hand without them touching the ground, you'd have to pinch them in the middle somewhere. This strength is pretty width-specific, so you'd train at the width you need the strength at. I don't see as much carryover for your needs, but the more muscle the merrier. maybe throw it in once a week..

have fun feel the burn no one will escape your grasp!

~Steve