Esseff
Junior Member
Posts: 67 
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Post by Esseff on Jul 31, 2014 15:21:31 GMT -5
My grip is currently the weak link in my deadlift chain. I know there many ways to train grip strength but I'm not not sure often one should do so. Every training session or only once a week? And while I'm on the topic are any exercises that you find especially effective?
Currently my grip training is pretty basic. I don't straps ever so there are a lot deadlifts and rows to work them. Farmer walks once a week too.
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Post by osu122975 on Jul 31, 2014 16:34:13 GMT -5
Deadlifts and shrugs for higher reps
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Post by 3speed on Jul 31, 2014 17:08:45 GMT -5
I got this from Hatfield back in the early 90s and it worked well for me and everyone I have relayed it to.
After your regular deadlift, load 75% of your max, lift it and hold it at lockout for 30 seconds. Do this once at the end of each training session. You will not succeed on the first attempt or the second one and probably not the 5th either. However, when you finally manage to hold 75% for the entire 30 seconds, your grip problems will be a thing of the past.
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Esseff
Junior Member
Posts: 67
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Post by Esseff on Jul 31, 2014 17:14:37 GMT -5
Thanks guys.
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Post by osu122975 on Jul 31, 2014 18:24:56 GMT -5
I guess what we're both trying to say is, hold the bar longer  |
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Esseff
Junior Member
Posts: 67
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Post by Esseff on Aug 1, 2014 0:16:33 GMT -5
lol... got it!  |
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Esseff
Junior Member
Posts: 67
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Post by Esseff on Aug 4, 2014 5:06:55 GMT -5
Just rereading this thread and I realize my initial question wasn't answered i.e. how often (as in how many time per week) should grip be trained?
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Post by bighawgfsu on Aug 4, 2014 17:37:19 GMT -5
KILL IT...YOU WILL GET STRONGER...TIME NOW!!!
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Post by Ryan on Aug 5, 2014 8:16:50 GMT -5
Just rereading this thread and I realize my initial question wasn't answered i.e. how often (as in how many time per week) should grip be trained? I believe this is a personal preference kind of thing because grip ability is largely derived from forearm strength, and forearms -like calves and abs- can be trained multiple times per week since they are accustomed to being used thousands of times in daily life anyway. With that said, as a powerlifter, I have never noticed a benefit from training any specific muscle group more often than twice a week (if I'm even targeting a particular muscle group on its own, which is a rarity to begin with...). I am lucky enough to have a forearm/grip machine at the gym I belong to, but in lieu of that, I would just echo what others have said above: static stand-and-hold of weight at or above the 75% range ought to get your strength to increase. I don't believe it will happen quickly, but it will happen. -Ryan |
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Esseff
Junior Member
Posts: 67
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Post by Esseff on Aug 5, 2014 10:02:19 GMT -5
Cheers.
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Post by 3speed on Aug 5, 2014 19:15:43 GMT -5
Just rereading this thread and I realize my initial question wasn't answered i.e. how often (as in how many time per week) should grip be trained? From above... I got this from Hatfield back in the early 90s and it worked well for me and everyone I have relayed it to. After your regular deadlift, load 75% of your max, lift it and hold it at lockout for 30 seconds. Do this once at the end of each training session. You will not succeed on the first attempt or the second one and probably not the 5th either. However, when you finally manage to hold 75% for the entire 30 seconds, your grip problems will be a thing of the past. |
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