korneliusz Posted September 14, 2009 Share Posted September 14, 2009 im falling into gripping, adding new activities, and met one problem, if do roller, cant do gripper ect .....cant fing good resolution. Now my week trainng is (trying to keep balance, gripper is only "one of all") 1. grippers + sand of bucket(extensors) ( like do one musce and oposit in one - biceps+triceps) - warm up in sand, next normall gripper training till my goal (1-2x HG 250 negatives), when fill gripping strength finish, again 3-5x sand till death CANT MORE it last even 1h 2=free 3. roller 2,8inch (everything i can - hand vertical(20-25kg) and horizontal(4-8kg) (supported), rolling both direction, + "wirst curls with roller [for me better than normal] - new for me - so it takes mi 30-45 min, and cant do anything else - hands down, even cant type (THANKS FOR THAT ADVICE - i realli fill how wirst-around muscel grows) 4=free 5. as warm up - short biceps+triceps+shoulders (each 3-4x) main = maces long(all around) and short (laverage work) + light gripper (max HG 200, but as many i can - for building palm structure) - last 1-1,5h, mace also downs hands 6=free 7=free + light ectensor (gum on finger) in short "hand killers" -GRIPER -ROLER -MACE and how u can see i do max in one of them, only 1 time per week MAYBE BETTER is combine some of them in 1 training ??? -short roller + short gripper ...or any other combination ??? how do u combine PS sorry foer english almost 40y.old - dont want learn more Quote Link to comment Share on other sites More sharing options...
Joefrey Posted September 14, 2009 Share Posted September 14, 2009 To give you an example, here is my current training routine : Monday : Morning : grippers Evening : kettlebells swing, clean & jerk and snatch (alternative 1) or pecs and back (alt 2) Tuesday : Evening : wrist curls or wrist roller or lever lifts (I train hard) Wednesday : Morning : IMTUGS 5 & 6 : pinkies and ring fingers Evening : kettlebells swing, clean & jerk and snatch (alternative 1) or pecs and back (alt 2) Thursday : Evening : wrist curls or wrist roller or lever lifts (I train light) Friday : Morning : grippers Saturday : Kettlebells swing, clean & jerk and snatch (alternative 1) or pecs and back (alt 2) Sunday : Morning : Wrist curls or wrist roller or lever lifts (I train medium) To summarize, within a week, I train : 1) Wrist curls or wrist roller or lever lifts : 3 times per week but I alternate (1 exercice per workout) 2) Grippers : 2 times a week + 1 time with IMTUGs 3) Kettlebells or pecs and back : 3 times per week so I alternate Quote Link to comment Share on other sites More sharing options...
Magnus Posted September 14, 2009 Share Posted September 14, 2009 (edited) This is how my routine usually goes: Monday - Biceps, chest, grippers later in the day Tuesday - Upper back, triceps, no/little grip Wednesday - Deads, wide/thin pinch TTK earlier in the afternoon (before deads) Thursday - shoulders, misc. stuff no/little grip Friday - thickbar, misc. messing around stuff Saturday - nothing Sunday - nothing The reason I have no/*little* is because I almost always end up doing a few gripper closes on off days. Can't help it. Edited September 14, 2009 by Magnus Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.