My Sat. grip/forearm workout

[KillahBee]

I recently decided to use Sat's as my grip/forearm day. Today was my first day of this and i couldn't be more pumped after a workout!

Plate pinches (hold until failure):
2 10's ~30 secs
2 10's ~ 30 secs
2 10's ~ 30 secs
2 10's, 1 5 ~ 2 secs
2 10's, 1 2.5 ~ 6 secs
2 10's, 1 2.5 ~ 6 secs

Held the plates together so the smooth sides were facing out. The 2 10s weren't bad. The 2 10s with the 1 5lber was real tough. Did these with each hand.

DB Holds (til failure):
75 ~ 20 secs
75 ~ 20 secs
75 ~ 25 secs
60 ~ 25 secs

Rack deads hold (til failure):
185 ~ 25 secs
185 ~ 20 secs
185 ~ 15 secs

I alternated my deads grip on this. It was very evident that my when my left hand is overhand, it is very weak (not the way I usually do deads).

Forearm BB curls:
40x15
40x15
50x10

Reverse DB curls:
10x10
10x10

Behind the back BB curls:
40x15
50x20

Love these.

COC Gripper (trainer):
3 reps negatives (hold til failure)
3 reps squueze and hold (til failure)
Reps:
x12
x10

Tearing cards:
10

Tearing cards is a lot harder than you would think! Especially with the friggin glossy texture of these damn cards.


All in all - great fucking workout! Loved every second of it. And I was never one to get "the pump" that peeps talk so much about. Until today. After the DB holds, my forearms felt like they were going to explode!

 

[bignate73]

youre mean to yourself.....


hehehe. i think today i will do some farmer's walks outside, that should pretty much kill me.

 

[KillahBee]

youre mean to yourself.....


hehehe. i think today i will do some farmer's walks outside, that should pretty much kill me.

lol - I love it though! Farmers Walks are the best! Go for it.

 

[Vash]

Love these.

COC Gripper (trainer):
3 reps negatives (hold til failure)
3 reps squueze and hold (til failure)
Reps:
x12
x10

Tearing cards:
10

Will have to try some plate pinches and static holds. The other stuff I do except for what I left in quotes up there. COC Gripper (Trainer) dosn't sound appealing

 

[Loner]

My forearms are insignificant compared to the rest of my stature. If you could explain how to do and what are plate pinches, db holds, and rack dead holds it would be helpfull. and forearm BB curls you mean reverse curls right? Thanks

 

[KillahBee]

My forearms are insignificant compared to the rest of my stature. If you could explain how to do and what are plate pinches, db holds, and rack dead holds it would be helpfull. and forearm BB curls you mean reverse curls right? Thanks

for plate pinches - google "plate pinch bodybuilding.com" and you'll come up with some great reads.

DB holds - simple: just hold a dumbbell in each hand to your side until your grip fails.

rack dead holds - basically I just set the pins high on the squat rack so I don't really have to deadlift the bar much and just hold the bar til my grip gives.

forearm Bb curls: I sit on the edge of a flat bench with a barbell and lay my forearms across my quads so that just my wrists are hanging off and curl the bar.

These explanations might be shit - hope they help.

 

[KillahBee]

http://www.bodybuilding.com/fun/par15.htm

plate pinches

 

[psychedout]

Thats quite the forearm/grip workout I must say.

 

[KillahBee]

Thats quite the forearm/grip workout I must say.

most fun I have had in a gym in a while, bro.

 

[Loner]

Thanks for your help man!

 

[KillahBee]

Thanks for your help man!

You got it, bro.

 

[Backlash]

Looks like a great workout. I need to get back into working on my grip strength; I haven't done crap for it for months, other than heavy shrugs (i.e. static holds).

 

[Vash]

Damn Bee I worship your arm workout before. Having trouble typing

Did 2 10 pinches for 45 seconds x 3 sets.
Did 65lb DB static holds for 30's. Would of done more but after my normal bicep/tricep/forearm work I didn't have enough left in me

5x5 on behind the back wrist curls at 110 for all 5 sets.
5x5 Palms facing away BB curls at 50lbs (lost good form on last 2 of final set = ( )
5x5 DB wrist curls with 30s
5x5 palms down DB wrist curls with 25's failed last rep.

 

[mekannik]

To really strengthen your pinch grip (and wrists) - pinch grip curls. Can even utilize a preacher curl bench to isolate even more. Not much of a bicep workout due to lighter load, but the grip effects are staggering. Great for grapplers, climbers, etc.

Have some other ideas if you are interested. I followed some of the routines/excercises in John Brookfield's "Mastery of Hand Strength" off of Ironmind.

 

[KillahBee]

Damn Bee I worship your arm workout before. Having trouble typing

Did 2 10 pinches for 45 seconds x 3 sets.
Did 65lb DB static holds for 30's. Would of done more but after my normal bicep/tricep/forearm work I didn't have enough left in me

5x5 on behind the back wrist curls at 110 for all 5 sets.
5x5 Palms facing away BB curls at 50lbs (lost good form on last 2 of final set = ( )
5x5 DB wrist curls with 30s
5x5 palms down DB wrist curls with 25's failed last rep.

Glad to hear you liked it my man! I can't wait to do my second round tomorrow morning!

 

[KillahBee]

To really strengthen your pinch grip (and wrists) - pinch grip curls. Can even utilize a preacher curl bench to isolate even more. Not much of a bicep workout due to lighter load, but the grip effects are staggering. Great for grapplers, climbers, etc.

Have some other ideas if you are interested. I followed some of the routines/excercises in John Brookfield's "Mastery of Hand Strength" off of Ironmind.

Thats a great read. Pinch curls is definitely something that I wanted to work into my routine - great exercise.