Deleted
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Post by Deleted on Dec 11, 2018 22:53:10 GMT
I like working the fingers, wrist, and forearms. I also like seeing or hearing what others do. I have a couple routines that I put together for myself because I like variety for them. I do like Jeff's idea using the cables for wrist curls. The thing he talks about with the load on the fingers is something that has helped a lot to keep problems away from the elbow. I like the hangs at the end, exactly what I've been doing for a good while now.
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Bob50
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Do what you can do, listen to your body, feel your body, drive your body.
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Post by Bob50 on Dec 12, 2018 0:26:02 GMT
KSHD might work very well for that.
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Post by gruntbrain on Dec 12, 2018 1:33:06 GMT
Using a suspension device to work the forearms may not be as effective as the video workout but it's convenient( can be done most anywhere)
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Dave Reslo
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Post by Dave Reslo on Dec 12, 2018 3:37:49 GMT
I've done a lot of different things in the past, these days it's mostly my bison m1 and farmers walks.
For grip strength, I used to do a routine from Tommy Heslep's book using the Ivanko. It's a combination of warm up reps, solid attempts at closes, and negatives. That kind of thing you can really feel fry your tendons, long before you get any kind of burn going in the rest of the forearms.
I used to really like to do one set of (aiming for) 100 wrist curls using the Hook and a band under one foot. I would change the length of the band to adjust difficulty (standing somewhere along the other end). I'd try reverse wrist curls after that, the range of motion was less because it is a more difficult exercise but I didn't worry too much about it. I'm not sure why I stopped, I think maybe it was playing up with my shoulder. I got a real good pump that way and I'd recommend giving it a try. Sometimes I'd do it after myoreps hammer curls.
I've tried 100 rep sets using adjustable grippers too, but I'd try and do two sets with the gripper held either way up and finish with a timed hold. I used a pair of the cheap kind which adjust with a screw. After a while, I lost one of the grippers and found I preferred just to alternate hands and have a break inbetween sets. It wasn't a bad routine but I think the carryover from grippers to anything else is poor, unless you are going fairly heavy and working a shorter range of motion.
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Deleted
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Post by Deleted on Dec 12, 2018 11:46:01 GMT
Dave if You get Bruce's chest expander cables(they're shorter, I think 12 inches)the wrist and reverse wrist curls are much better. Why do You think the wrist curls messed with Your shoulder?
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Post by Bruce Tackett on Dec 12, 2018 15:24:58 GMT
I view forearms as a separate food group in and of themselves, comprising the most complex set of muscles in your body. I devote a workout exclusively to those bad boys 3 days a week. I believe that for upper body muscle building, KSHD and self resistance can be pretty effective, but for building decent forearms, you really need the heavy artillery. Here are my DIY implements of destruction that I use: The Ultimate Wrist roller. The end pipes are 1 1/2" wrapped with tennis racket grip. The pipes are reduced to 3/4" so that I could use 1" fender washers to keep the webbing centered. The central pipe is plastic with a hole drilled in it to attach the webbing w/eyelet using a sheet metal screw. I use an arm blaster with this which really isolates my forearms. I have found that the most effective way of doing underhand wrist curls is with your hands behind your back, palms facing out. This easy to make device consists of a 1 1/2" x 24" pipe, wrapped with tennis racket wrap for a good grip, with 1 1/2"-3/4" reducing elbows on either end, threaded 3/4" plastic pipes (less expensive) with plates mounted on the ends with nipples and end caps. Notice I've used tees on the ends of the plastic pipes instead of straight connectors. That's because they were all I had available in my pipe bin. Why, you might ask, not just use a barbell? Leverage, friends and neighbors. The operative word here is Leverage. This device is equally effective for overhand wrist curls. Sit with the 1 1/2" pipe across your legs, grab hold of the pipe with both hands, and curl upward. Leverage Wrist Curl Leverage bars for Pronation - rotating your fists inward Supination - rotating your fists outward. Radial Deviation - rotating your fists upward / Ulnar Deviation - rotating your fists backward. For pinch strength - I imbedded a Dynaball into this mold with casting resin.
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Dave Reslo
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Post by Dave Reslo on Dec 12, 2018 16:52:35 GMT
Dave if You get Bruce's chest expander cables(they're shorter, I think 12 inches)the wrist and reverse wrist curls are much better. Why do You think the wrist curls messed with Your shoulder? Nothing about the wrist curl movement per say, I already had a kind of wobbly left shoulder. The inclination is to shrug up slightly, aggravating the issue. For a while I did it with a band help up high using the anchor door attachment and I think that was better but it was more awkward to set up. In any case I'm fairly happy with the results I've been getting from the bison, although I admit the flexion/extension moves with it seem to be the least effective.
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stuke
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Post by stuke on Dec 12, 2018 18:57:49 GMT
This is right up my street! I lobe working forearms and grip though I have had a while where I didn't lagely, just got back to it yesterday. I have used many techniques, including bolting a long piece of 4x3 wood to the garage wl and fixing climbing grips, cutting holes into it etc with the idea being to go feom one end to the other a few times. I had planned to do it just hanging, no leg support but I soon realised that was way beyond me and had to fix some very thin wood to part support my feet, like a very thin ledge.
My favoirites though are a few sets with my grippers (I forget the make but the strongest one oy is a #3 CoC which is so hard, best I can do is short range and holds.
I usually follow this with wrist curls and reverse wriat curls, medium to high repa, maybe some twists ober. Y k. Ee with a dumbell and some chin ups holding onto draped towels.
I also use fat handled dumbells for many movwments (loads of elecfrical tape around the handles)and a few yeads ago I did an asful lot of pinch grip work using a simple set up I devised. I ended up really injuring both my thumbs doing this. Tbey were so bad even things like lifting my child up or opening a car door were very painful for months. Never done pinch grips since.
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Deleted
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Post by Deleted on Dec 12, 2018 19:25:48 GMT
Style when I do pinch grip, I use two 10lb plates smooth side out. I pinch grip them for time. Just one set. Sometimes you can do to much when it comes to your fingers, anything really.
I use my hands everyday in different scenarios. Sometimes when people do pinch grip and the like, they do really hard stuff. Just my opinion, but pinch grip should be done more for endurance.
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Post by Bruce Tackett on Dec 12, 2018 19:29:40 GMT
Sometimes when people do pinch grip and the like, they do really hard stuff. Just my opinion, but pinch grip should be done more for endurance. I believe that the muscles and tendons of the forearms are delicate and you can't over burden them as you can with the bigger muscles of your body. If you do, you're setting yourself up for injury. I set resistance levels on each of my forearm exercises that enables me to do a minimum of 20 reps each.
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Deleted
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Post by Deleted on Dec 12, 2018 20:22:30 GMT
Bruce, I agree with you. I have strained fingers, thumbs and elbows in my young and dumb days. Doing stupid and crazy stuff in my early training years.
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Dave Reslo
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Post by Dave Reslo on Dec 12, 2018 20:26:07 GMT
John Brookfield always makes a big deal about not going too wide on pinch grips
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Deleted
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Post by Deleted on Dec 12, 2018 20:31:35 GMT
Dave, John's grip books are worth a look at. I have both and they have plenty of ideas.
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Post by Bruce Tackett on Dec 12, 2018 20:42:50 GMT
Bruce, I agree with you. I have strained fingers, thumbs and elbows in my young and dumb days. Doing stupid and crazy stuff in my early training years. Who hasn't?
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stuke
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Post by stuke on Dec 12, 2018 21:43:49 GMT
Probably right about the pinch grips. I was foing relayively heavy weight, short holds. I would put two plates togefhdr on one end of a dumbell, then pug a zpinlock collaf on and added anofjer plate. I could also add a plage to the other end of the bar. I also had a block connected to a chain that I could add wdight to.
The injuries wede bad, months of pain andI was still feeling the effects of it a year later, though by then the worst of it was long gone. Pretty sure with the time it took to heal fhat they must have been tendon injuries.
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