avasatu Posted October 21, 2015 Share Posted October 21, 2015 Hey guys, first post, new to grip work in general. After a few weeks of training, I can (as of this week) close to #2 CoC from credit card width, pinch grip a wide, circular rubber 25 lb dumbbell by the head, and various other things. But things obviously will be getting hard soon, so I want to know, do you guys throw in deload weeks for your grip training as powerlifters usually do with compound movements? I understand all this can be quite tough on the tendons and ligaments in the hands and forearms. Also, do you guys do myofascial release on the hands forearms and/or deep tissue work/lengthening exercises? Quote Link to comment Share on other sites More sharing options...
wobbler Posted October 21, 2015 Share Posted October 21, 2015 For off days, shot rotations (I use 2.25" ball bearings), open/closes (full open and full close your hands non stop for 60 seconds, should get 2-3 per second) and stretching after doing one of those two things. I don't like stretching cold. Ice your hands right after working grippers or right before you go to sleep on a gripper day. I like to use a wide cup full of ice water, submerge and slowly open/close one hand for 30 seconds, then the other hand for 30. The hand out of the water is open/close also to warm it up a bit. Repeat for 25, 20, 15, 10, 5, by then the ice should be melted and you will have had enough of the cold. Quote Link to comment Share on other sites More sharing options...
avasatu Posted October 21, 2015 Author Share Posted October 21, 2015 Not sure what a shot rotation is, but I do that exact thing on my off days: lots of opens and closes, then stretches. On my on days, I do soft tissue work on the forearm near the elbow and the tricep tendons, then stretches, and I do this post workout. I only do grippers once weekly, but I do forearm and hand work 4 days a week (variety of different things).Good to know I am on a decent track, though I will admit I use hot water instead of ice after a workout. I, like you, hate stretching cold, which makes warming up for my gripper day a little weird. I have been just doing opens/closes and light grippers. Quote Link to comment Share on other sites More sharing options...
wobbler Posted October 21, 2015 Share Posted October 21, 2015 Shot rotations, dexterity balls, same thing, just rotate two in your hand. Change directions, try it without them touching, squeeze hard and rotate slowly, rotate upside down, etc. Quote Link to comment Share on other sites More sharing options...
beef_supreme Posted October 22, 2015 Share Posted October 22, 2015 Programming - wise what has been working for me with grip work is relatively high frequency with up to 5 grip/forearm-oriented workouts per week and then resting for a couple of days before attempting a PR. If I'm starting to feel too beat up to have a decent grip workout I just switch to GPP type workouts for a few days. Don't really have a 5/3/1 - style deload that I plan for ahead of time. My 2c. Quote Link to comment Share on other sites More sharing options...
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