Grip training
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You are currently reading a thread in /fit/ - Fitness
Which Captains of Crush strength should I start with? My grip is pretty fucking weak, but I know that you can train it fairly quickly and I don't want to buy a lower-strength one and have to replace it very soon.
>>37531815
If you are short on money you might consider doing wrist-curls.
If you are already going to a gym, do deadlifts, and hold them.
Also, fatgrips.
Also, there's a chinese version of grippers which can be adjusted.
http://www.aliexpress.com/item/10-40-Kg-Adjustable-Heavy-Grips-Hand-Gripper-Gym-Power-Fitness-Hand-Exerciser-Grip-Wrist-Forearm/32524814883.html?spm=2114.01010208.3.60.3ufyxa&ws_ab_test=searchweb201556_0,searchweb201602_1_10037_10017_507_10032_401,searchweb201603_6&btsid=f47e948f-986f-4ff6-9cc3-9cbf9875c801
>>37531850
Fugg, I meant wrist-rolling.
Also, buy two of those chinese grippers, they are of bad quality.
Also, reverse curls.
There's so much stuff you can do without these meme-grips, even without access to a gym. Buying stuff is nice, but you could spend it on other stuff. Protein.
>>37531850
>>37531865
I'm planning on eventually adding grip-centric exercises when I go to the gym, but I'm a new lifter so I can't handle much more volume than what I'm already doing
Fat Gripz won't work for me because I have insanely small hands (proportional dwarfbro) so I don't think I'd be able to hold them well at all
>>37531941
If you're a new lifter, you don't need specialised grip-centric exercises. Really, believe me, I've been there. Just do those things, which you are already supposed to do: deadlifts and chin-ups. If you really need grip gains fast, hold onto your chin-up-bar until you can't anymore. Progess on time, not on Captains of Crush.
>PS: SGDL is a personal favorite of mine.
Can you post your program? I'm interested.
Farmer walks. Get some callus on those hands, OP
>>37532007
I do a variant of a linear progression PPL I found on reddit because 1) the YMCA I go to is shit, 2) I run out of energy pretty quickly, and 3) until I fix my back problems, I can't do barbell rows or regular deadlifts
Push:
5x5 DB press or OHP (alternate every time)
3x8 of whatever I didn't do first
(3x8 incline DB press is also in here, took this out until I can handle it)
superset 3x8 overhead tricep extensions + 3x15 lateral raises
superset 3x8 tricep kickback or tricep pushdowns + 3x15 lateral raises
Pull:
3x8-10 pullups
5x5 DB rows (this is where my grip fucks my shit up, see bottom)
3x8 seated row
3x8 DB curls
3x8 hammer curls
Legs:
3x5 squat
3x8 Romanian deadlift
3x8 leg press
3x8 leg curls
5x8 calf raises
PPLPPLx
I'm seeing definite progress on my push days and I'm still working at being able to do everything on leg day. I saw progress on my pull days until I reached 65 lbs on my DB rows--I can pull that weight for more reps than 5, and I'm able able to pull more weight, but my grip fucks it up. It's not that I just drop the weight, it's that after a few reps I can't hold it tightly enough, so it tips back and the weight ends up pressing against my hand while I pull. Hurts like a bitch, so I have to put it down at 5 reps. Haven't seen any progress for a few weeks now.
![deadlift-grip[1].jpg](https://i.imgur.com/XKuYESL.jpg "deadlift-grip[1].jpg")
>>37532152
> 1) the YMCA I go to is shit
What's got that to do with your routine? You've got a squat rack, that's all you need ;-)
> 2) I run out of energy pretty quickly
Eat more, sleep more, do cardio to get stamina. Post size, weight, caloric input and the cardio you do.
> 3) until I fix my back problems
What's your back problem? Why can you do squats, but no DLs?
>I'm seeing definite progress
Post your stats on OHP, BP, SQ please. How long do you go to the gym?
>I can't hold it tightly enough, so it tips back and the weight ends up pressing against my hand while I pull
I don't know what you mean, my English is too bad. Your grip is a bit opened up, like pic related?
>>37532477
>What's got that to do with your routine?
I have to use dumbbells for the most part so I can't move as much weight at one time as I'd like to
> Post size, weight, caloric input and the cardio you do.
I'm 4'6" and 106 lbs right now, I've been gaining at over 1 lb a week at a little over 2000 cal a day (started puberty late + I'm a dwarf = pretty easy to gain weight, even if I'm light). I don't really do much intense cardio, I just walk during the day for usually at least 1-2 hours. I'll be on my feet more soon, though, as I'll be a carpenter apprentice
>What's your back problem? Why can you do squats, but no DLs?
I have pretty bad lordosis. It's a lot easier for me to have good form on squats and RDL for some reason, but with heavy DLs I don't think I could keep my back in a good enough position to avoid taking a trip to snap city
>Post your stats on OHP, BP, SQ please. How long do you go to the gym?
I only use dumbbells, so OHP is 35 lbs in each hand for 5 reps and 30 for 8 (started at like 20 for 8), BP is 45 in each hand for 5 and 40 for 8 (I think I started at 25 for 8), squat is 50 in each hand for 5 but I think I can do more. Those are probably mostly just late puberty gainz accelerated from lifting. I'm at the gym for about an hour, a little less
>Your grip is a bit opened up, like pic related?
I grip it the way the pic suggests, but it tilts back like pic related. The issue is that I can't hold it tightly, so while it tips back, it also slides back in my hand and the weight presses against the back of it. If you still don't understand I can maybe try to sketch it
>>37532661
4'6"
>King of the manlets
>>37532711
Damn straight
I saw a 5'8" guy call himself a turbomanlet earlier tho, maybe I need a better title
>>37532738
Wait
You mean 5ft6, right
>>37531815
Also interested in getting coc(k) grippers
Does anyone know if they lose resistance over time?
(If the "spring" gets weaker, etc)
>>37532661
The forearm should be more in a 90° angle to the ground. The back should be more parallel to the horizon. Elbow, wrist, DB in a straight vertical line, DB always parallel to the horizon. Then it won't slip.
Your pic related has shoulder and wrist in a plumbline. DB slips, is out of balance, there's a lever arm on the wrist.
>it's not a curl
Just watch some more Youtube videos, forearms are mostly vertical until top of ROM.
Do you get what I mean?
>>37532823
No sir, four and a half feet. I'm very literally a proportionate dwarf. Even found the gene that mutated to make me this way.
Interestingly, a lot of people (even tall people, at over 6 ft) say I don't "act" as short as I am--something about having presence. So I'm not really as affected by my height as insecure 5'6" men seem to be.
>>37532838
I'll try that next time, thanks
