Bernie Hunt Posted June 10, 2003 Share Posted June 10, 2003 I need some guidance on where to get started. After many years of life abuse, I'm on the path to getting back into shape. I started weight training a couple of months ago and I want to add some grip training also. I got a mailing from Iron Mind which led me to here. There seem to be a lot of guys with a lot of knowledge here so I'm hoping for some help, hahahaha. I need to set up a basic training program for all around grip improvement, crushing, pinching, forearm, etc. I have a COC trainer and #1. What addition equipment do I need and what exercises and sets should I do. Sorry to ask such a basic questions, but the information I've found is a bit overwhelming when you are just starting out. Thanks, Bernie Quote Link to comment Share on other sites More sharing options...
Sybersnott Posted June 11, 2003 Share Posted June 11, 2003 Bernie, PLEASE get the book, "Mastery Of Hand Strength" by John Brookfield. It will lay out a basic beginner's grip routine for you as well as explain some of the terminology that we use right here on the forum. It is sold on the IronMind website. The book is considered mandatory reading on this forum, so it would be wise of you to get it, read it, THEN you can proceed to ask us questions without looking like a goober newbie! All kidding aside, welcome to the GripBoard!! 1 Quote Link to comment Share on other sites More sharing options...
Guest gripmaster316 Posted June 11, 2003 Share Posted June 11, 2003 First things first. How are you with the T and #1. If you can close the 1 forget about the T. Work on the one by doing singles, reps, negatives, strap holds. That should get you started. Some people on the board dislike the way I train. For example I am training for the three and for my grip workout I do nothing but work on it (even for a warmup). Of course my training is subject to opinion (lots of it) but I have been training for about 7 months now and am getting near with the three. Best of luck with training!!! Quote Link to comment Share on other sites More sharing options...
Jonathan McMillan Posted June 11, 2003 Share Posted June 11, 2003 Bernie, I'll back what Sybersnott says get Brookfield's book!!! Even if you never do any of the training he lists in the book, it'll get you thinking creatively about training. And for long term commitment to training I think this is an essential component of your mindset!!! The other thing I'd reccomend is pick 1-3 main grip goals and work in other stuff along the way. But be careful grip training can become highly addictive Jon@han Quote Link to comment Share on other sites More sharing options...
Bernie Hunt Posted June 14, 2003 Author Share Posted June 14, 2003 OK, I read MOHS and let is digest for a couple of days. I'm still at a loss of where to begin. The three exercises that I seem to be equipped for now are: Grippers Plate curling Pinch gripping Now is the part where I'm completely ignorant. What kind of sets and how many reps. For example am I looking for low rep counts and high exertion or high reps to reach exertion? For some specifics, Grippers; How may sets/reps for closure and how may set/reps for negatives. Plate curling; My current regular workouts are 6 sets, 12, 10, 8, 6, 12, 12, with the final two combined. Should I try to follow this same pattern? Pinch Gripping; This one is different, how many seconds of hold count as a set? Then the obvious quesiton, how many sets. Sorry for so many questions, but I'm having a hard time coming up with a concrete plan for a workout. Without a solid plan, then I know I won't really get anything done. Thanks for any help you can give, Bernie Quote Link to comment Share on other sites More sharing options...
mittz Posted June 14, 2003 Share Posted June 14, 2003 Hi bernie, If you read chapter nine in MOHS it tells you plans,sets & reps. read it again its all there for rounded programs. Good luck with the program you choose. Mittz Quote Link to comment Share on other sites More sharing options...
Bernie Hunt Posted June 15, 2003 Author Share Posted June 15, 2003 If you read chapter nine in MOHS it tells you plans,sets & reps.read it again its all there for rounded programs. Good luck with the program you choose. I just reread chapter nine. It was helpful in selecting the exercises that help match my goals. The problem is what is is missing. It says to use 5 sets for crushing strength, but doesn't say how many reps. It says, for pinching, to hold for 5 to 10 seconds, but doesn't say if this is one rep or one set and also doesn't say how many reps/sets. Combining in chapter three, it doesn't say anything about negitives and when to use them instead of positives. Its this missing information that I'm trying to find out. Bernie Quote Link to comment Share on other sites More sharing options...
Patrik_F Posted June 15, 2003 Share Posted June 15, 2003 Dont take anything in there as written in stone. When you are just beginning, questions such as "how many sets/reps", "how often" etc is very common. The simple answer to them is that you have to figure it out yourself. I know it has been said before but its really the only way. Nobody trains exactly the same and everybody has different goals, there are no real secrets. If you want strength, train with lower reps. How low? Find out what you like and what you respond best too. For how many sets? As many as you find neccessary for your particular program. Train as often you feel fresh. Or you can try to actually overtrain a little bit and then take 1-3 days of complete rest to recover. I try to train my hands at least 5 times a week. But I dont push myself to the max everyday. On many days I stop one rep short. Instead I do many sets spread out on the day. I have found that it seems to be very effective for me. And it doesnt seem to tire me out so I can use a higher volume. Summed up, take a look at my quote at the bottom of my post. Have fun and stay motivated, that is what matters. Quote Link to comment Share on other sites More sharing options...
Rick Walker Posted June 15, 2003 Share Posted June 15, 2003 To the grip newbie-this can all be very confusing. I know you are eager to jump right into grip work-and thus newbies have a tendancy to overtrain. From your current rep/set scheme for your regular workouts-it looks like you are doing "Body For Life". I would not train your grip this way. Here is the grip workout I followed for the first few months of training: first grip routine This took me pretty far-but like anything else, you have to change. My routine now is MUCH more intense, but I think it would have just killed me in the begining. Good luck- Rick Walker Quote Link to comment Share on other sites More sharing options...
Bernie Hunt Posted June 15, 2003 Author Share Posted June 15, 2003 Rick, Thanks for the info! Just the guidance I was looking for. I have no background in training, so I appresiate guidance from you guys with more experience. Bernie Quote Link to comment Share on other sites More sharing options...
Guest ms316 Posted June 25, 2003 Share Posted June 25, 2003 I too copied that routine when I first started and have only varied it slightly. If you liked that, take a look through the rest of Jason Keen's site. There's some really good info on there. http://www.tc.umn.edu/~keen0018/home.htm 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.