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What to do for Weak Wrists?
- Thread starter ScottK345
- Start date
DaPit26
New member
weak wrists? my specialty. I tore ligaments in both wrists and had surgery on one so i actually hit forearms and wrists on a day by them selves.
First of all, stretch em out (if lifting heavy on bench, presses, curls, etc..) 1. put your palm against a wall and your arm strait outand push into the wall, putting weight more on the tips of your fingers. 2. put your arm strait out, hand as if the palm was agianst a wall and pull your fingers back towards you while keeping your arm strait. Find stretches on line!
Get your self some hand squeezers or get yourself a "forearm flexor" and do like a thousand of those bitches.
here's my routine:
hand squeezers
grip training (hold on to a heavy dumbell and just hold it down to your side) 4 sets of 85 pounds for 30 secs
wrist curls (variations) behind the back curls, side curls, seated wrist curls, reverse wrist curls (try doing the curls with like a 45 pound plate rather than a dumbell, since by holding the outer rim of the plate will cause you to constantly pinch the weight)
Bar Hang- just hang on a pull up bar for as long as you can. i was up to 41/2 minutes and that shit kills.
Just think of anything that requires you to use your wrists and forearms. Oh yeah and ALWAYS wear wraps, avoid punching walls or other objects you hit when you're pissed, and if something hurts--- fuckin quit.
First of all, stretch em out (if lifting heavy on bench, presses, curls, etc..) 1. put your palm against a wall and your arm strait outand push into the wall, putting weight more on the tips of your fingers. 2. put your arm strait out, hand as if the palm was agianst a wall and pull your fingers back towards you while keeping your arm strait. Find stretches on line!
Get your self some hand squeezers or get yourself a "forearm flexor" and do like a thousand of those bitches.
here's my routine:
hand squeezers
grip training (hold on to a heavy dumbell and just hold it down to your side) 4 sets of 85 pounds for 30 secs
wrist curls (variations) behind the back curls, side curls, seated wrist curls, reverse wrist curls (try doing the curls with like a 45 pound plate rather than a dumbell, since by holding the outer rim of the plate will cause you to constantly pinch the weight)
Bar Hang- just hang on a pull up bar for as long as you can. i was up to 41/2 minutes and that shit kills.
Just think of anything that requires you to use your wrists and forearms. Oh yeah and ALWAYS wear wraps, avoid punching walls or other objects you hit when you're pissed, and if something hurts--- fuckin quit.
i train m-w-f (5x5) and on saturday i do grip training, i start with:
static barbell holdes 3-5x30s-1min
wrist curls
coc gripper - trainer 3x failure
homemade pinch grip (3x6 brick and chain+weights) 3xfaiure
on wed i do some girp work, the deadlift, some coc gripper level 1, and wrist curls.
my overall grip strenght, and forarm size has changed dramatically in the past month, give it a try
static barbell holdes 3-5x30s-1min
wrist curls
coc gripper - trainer 3x failure
homemade pinch grip (3x6 brick and chain+weights) 3xfaiure
on wed i do some girp work, the deadlift, some coc gripper level 1, and wrist curls.
my overall grip strenght, and forarm size has changed dramatically in the past month, give it a try
Illuminati
New member
ScottK345 said:
your wrist pops out of joint?!? are you sure about this, or is it that you just get a sharp pain in your wrist and forearm?
ScottK345
New member
sorry it took so long for me to reply ive been busy. dapit26 & theoak84 thanks for the advice my wrist have been driving me crazy so hopfully doing some grip training will help out. and to illuminati I guess my wrist doesn't pop out of joint it just sometimes feels that way when i try to do heavy weight. they have gotten better, today I didnt have any problems with my forearm workouts but then other days my wrists hurt so I have to stop and hope it doesnt hurt the next time. How do you do wrist curls with a 45lb plate? just pinching the outer rim with your finger tips?
C
curgeo
Guest
Buy some inzer wrist wraps to help.
The bones grow from heavy weight training. I myself have very small wrists, but they are getting used to the pounding and are growing stronger. When bone senses that weight is bearing down on it that it is not used to it will grow because of the tension....it just takes longer than muscle growth.
If you feel like the pain is bad, make sure to stop. It's a sign that your body is not ready yet for that load.
Make sure when you press, your wrists are straight and the weight is being held directly over your forearm instead of bending the wrists back.
The bones grow from heavy weight training. I myself have very small wrists, but they are getting used to the pounding and are growing stronger. When bone senses that weight is bearing down on it that it is not used to it will grow because of the tension....it just takes longer than muscle growth.
If you feel like the pain is bad, make sure to stop. It's a sign that your body is not ready yet for that load.
Make sure when you press, your wrists are straight and the weight is being held directly over your forearm instead of bending the wrists back.
Illuminati
New member
curgeo said:
C
curgeo
Guest
I wasn't referring to long bone formation, but bone density. I should have explained that better.
Acute effects of moderate intensity resistance exercise on bone cell activity.
Whipple TJ, Le BH, Demers LM, Chinchilli VM, Petit MA, Sharkey N, Williams NI.
Department of Kinesiology and Noll Laboratory, Pennsylvania State University, Hershey, PA, USA.
Resistance exercise has positive effects on bone mass, but little is known about the mechanisms by which this occurs. The purpose of this study was to determine if a single bout of moderate intensity resistance exercise alters biochemical markers of bone cell activity. Indices of bone turnover were measured in nine healthy, untrained men (21.9 +/- 1.2 yrs old), before and following a single 45 minute session of resistance exercise, and during a control trial. A cross-over design was used so that all participants performed both trials in random order. Blood samples were collected immediately before, immediately after, and at 1, 8, 24, and 48 hours post exercise and analyzed for bone-specific alkaline phosphatase (BAP), type I collagen propeptide (PICP), and type I collagen N-telopeptide (sNTX). Urine from the second morning void was collected over four days (day before, day of, and two days following exercise) and analyzed for type I collagen N-telopeptide (uNTX). Exercise resulted in a significant increase (p < 0.05) in the ratio of biochemical markers of bone formation to bone resorption eight hours post exercise, largely due to a decrease in sNTX. Markers return to baseline within 24 hrs. These data suggest that moderate intensity resistance training acutely reduces bone resorption, leading to a favorable change in overall bone turnover, for at least 8 hours post exercise in untrained young men. Further work is needed to determine if long-term benefits to bone strength follow with persistent training.
When the bone is stressed, it also adapts to the stress put on it.
Here is another article on adaptations to resistance training.
Performance and physiologic adaptations to resistance training.
Deschenes MR, Kraemer WJ.
Department of Kinesiology, The College of William and Mary, Williamsburg, VA 23187-8795, USA.
Weight lifting, or resistance training, is a potent stimulus to the neuromuscular system. Depending on the specific program design, resistance training can enhance strength, power, or local muscular endurance. These improvements in performance are directly related to the physiologic adaptations elicited through prolonged resistance training. Optimal resistance training programs are individualized to meet specific training goals. When trained properly (i.e., similar intensity and volume), these functional and physiologic adaptations are similarly impressive among women and the aged as they are among young men. Yet, in contrast to relative measurements, sex and age differences exist in the absolute magnitude of adaptation. Of equal importance, perhaps most notably among the elderly, are the important health benefits that may also be derived from resistance training. For example, bone density, insulin sensitivity, and co-morbidities associated with obesity can be effectively managed with resistance exercise when it is conducted on a regular basis. The extent of the functional and health benefits to be accrued from resistance training depend on factors such as initial performance and health status, along with the specification of program design variables such as frequency, duration, intensity, volume, and rest intervals
Here is a decent article about bone density in relation to young powerlifters.Effects of high versus low-intensity resistance training on bone mineral density in young males.
Tsuzuku S, Shimokata H, Ikegami Y, Yabe K, Wasnich RD.
Body Design Medical Institute, Ikuno, Osaka, Japan.
The purpose of this study was to investigate the effect of high-intensity and low-intensity resistance training upon bone mineral density (BMD) by comparing the BMD of young male powerlifters (n = 5), recreational trainees (n = 5), and controls (n = 5). Lumbar spine (L2-L4), proximal femur, and whole body BMDs were measured using dual-energy X-ray absorptiometry (DXA). The high-intensity group showed a significantly greater BMD when the whole body and trochanter regions were measured than the low-intensity and control group. The BMD of the lumbar spine, femoral neck, and Ward's triangle was greater in the high-intensity group compared with the control group. There was no significant BMD difference between the low-intensity and control group except at the trochanter region. These results suggest that high-intensity resistance training is effective for increasing BMD, but low-intensity resistance training is not.
Acute effects of moderate intensity resistance exercise on bone cell activity.
Whipple TJ, Le BH, Demers LM, Chinchilli VM, Petit MA, Sharkey N, Williams NI.
Department of Kinesiology and Noll Laboratory, Pennsylvania State University, Hershey, PA, USA.
Resistance exercise has positive effects on bone mass, but little is known about the mechanisms by which this occurs. The purpose of this study was to determine if a single bout of moderate intensity resistance exercise alters biochemical markers of bone cell activity. Indices of bone turnover were measured in nine healthy, untrained men (21.9 +/- 1.2 yrs old), before and following a single 45 minute session of resistance exercise, and during a control trial. A cross-over design was used so that all participants performed both trials in random order. Blood samples were collected immediately before, immediately after, and at 1, 8, 24, and 48 hours post exercise and analyzed for bone-specific alkaline phosphatase (BAP), type I collagen propeptide (PICP), and type I collagen N-telopeptide (sNTX). Urine from the second morning void was collected over four days (day before, day of, and two days following exercise) and analyzed for type I collagen N-telopeptide (uNTX). Exercise resulted in a significant increase (p < 0.05) in the ratio of biochemical markers of bone formation to bone resorption eight hours post exercise, largely due to a decrease in sNTX. Markers return to baseline within 24 hrs. These data suggest that moderate intensity resistance training acutely reduces bone resorption, leading to a favorable change in overall bone turnover, for at least 8 hours post exercise in untrained young men. Further work is needed to determine if long-term benefits to bone strength follow with persistent training.
When the bone is stressed, it also adapts to the stress put on it.
Here is another article on adaptations to resistance training.
Performance and physiologic adaptations to resistance training.
Deschenes MR, Kraemer WJ.
Department of Kinesiology, The College of William and Mary, Williamsburg, VA 23187-8795, USA.
Weight lifting, or resistance training, is a potent stimulus to the neuromuscular system. Depending on the specific program design, resistance training can enhance strength, power, or local muscular endurance. These improvements in performance are directly related to the physiologic adaptations elicited through prolonged resistance training. Optimal resistance training programs are individualized to meet specific training goals. When trained properly (i.e., similar intensity and volume), these functional and physiologic adaptations are similarly impressive among women and the aged as they are among young men. Yet, in contrast to relative measurements, sex and age differences exist in the absolute magnitude of adaptation. Of equal importance, perhaps most notably among the elderly, are the important health benefits that may also be derived from resistance training. For example, bone density, insulin sensitivity, and co-morbidities associated with obesity can be effectively managed with resistance exercise when it is conducted on a regular basis. The extent of the functional and health benefits to be accrued from resistance training depend on factors such as initial performance and health status, along with the specification of program design variables such as frequency, duration, intensity, volume, and rest intervals
Here is a decent article about bone density in relation to young powerlifters.Effects of high versus low-intensity resistance training on bone mineral density in young males.
Tsuzuku S, Shimokata H, Ikegami Y, Yabe K, Wasnich RD.
Body Design Medical Institute, Ikuno, Osaka, Japan.
The purpose of this study was to investigate the effect of high-intensity and low-intensity resistance training upon bone mineral density (BMD) by comparing the BMD of young male powerlifters (n = 5), recreational trainees (n = 5), and controls (n = 5). Lumbar spine (L2-L4), proximal femur, and whole body BMDs were measured using dual-energy X-ray absorptiometry (DXA). The high-intensity group showed a significantly greater BMD when the whole body and trochanter regions were measured than the low-intensity and control group. The BMD of the lumbar spine, femoral neck, and Ward's triangle was greater in the high-intensity group compared with the control group. There was no significant BMD difference between the low-intensity and control group except at the trochanter region. These results suggest that high-intensity resistance training is effective for increasing BMD, but low-intensity resistance training is not.
DaPit26
New member
ScottK345 glad i can help. I have way more workouts for the wrists and forearms but they're complicated to explain. What i mean about using a plate instead of db's: instead of hammer curls with a dumbell do them with a plate. you hold a plate different than a dumbell. Also try putting your hands and wrists in warm to hot water and stretching them out. That works good for me. Good luck
