Why do strength trainers immediately forget the training common sense when making a grip training plan? If you only do a few sets of barbells to bend your wrists at the end of the training class, but expect to get forearm muscles with blood vessels exploding, it is a big mistake.
I know some people are as serious as Einstein's theory of relativity when making chest and back training plans, but when it comes to grip strength training, it's like a fraternity boy meeting Pamela after drinking beer in an Australian club? Anderson, I'm not interested.
I grew up on a farm in the hilly areas of the Midwest. This experience taught me a lot about grip strength. /kloc-when I started strength training at the age of 0/4, I knew nothing about the "high-tech" equipment used by urban boys, such as wristbands and rope machines. I can only train without equipment.
When you pull hard, you can only rely on your own grip. When I practice pull-ups on the wooden beam in the garage, my forearm will get tired before my back and biceps. However, soon, my grip strength caught up with the strength of my back and biceps brachii. In summer, I fork hay on the farm and work with my friends. This is the best way to improve my grip strength and forearm strength. Unconsciously, I have a muscular and powerful forearm. If you keep reading, city boy, you can be like me.
First of all, I want you to quit your job in the city and move your family to the farm. No, I'm just kidding. First, we need to remember how to become strong. Vladimir Zatsiorsky, a famous strength researcher, believes that there are three ways to develop strength:
Doing actions with extreme weight is called extreme exertion.
Use the weight below the limit to do the action and make maximum use of the explosive force, which is the so-called dynamic force method.
Do the action with the weight below the limit until you are exhausted. This is the so-called repeated effort method.
Therefore, in order to have a world-class grip, we need to adopt these three methods. Most people only use one of these methods, such as holding plastic for a million times (this is an example of repeated application of force), which is not difficult for my grandmother. That kind of grip has only 30 pounds of resistance, which is not helpful for developing forearm muscles. Don't worry, as long as you use the method I introduced to you, you will be happy to wear short-sleeved shirts at any time, even in northern Siberia in winter! But let me expose some rumors first.
Myth 1: You have to do a lot of training every day.
This myth is as old as the abdominal muscle training law that prevailed in the 1980s. The problem is that if you train a lot every day, you can only stimulate type I slow muscle fibers. You must stimulate high-threshold type II sports units, especially type II b, which have the greatest potential in growth and extreme strength development. There is no point in doing high-frequency training every day.
Myth 2: Gripper is the best tool to develop forearm strength.
I can cite many examples to prove that this statement is wrong, but I want to say something here that I saw with my own eyes.
Most weekends, I will go to my friend's potato farm. His father Bill is a farmer and a mechanic. Bill has never been to a gym or seen a grip, but his forearm is so thick that Popeye will envy him.
Bill moves things on the farm every day, turning huge wrenches and screwdrivers and moving vats.
On a snowy day, the potato accidentally drove the truck into the ditch. Bill is very angry. He grabbed the potato by the neck and lifted it (weighing about 300 Jin) off the ground! This is called functional power.
In other words, a strong forearm is inseparable from various types of training.
Myth 3: Bodybuilders have strong forearms.
If the forearm muscles are frequently trained with high frequency, muscle hypertrophy will also occur. The problem is that this kind of training can only make the sarcoplasmic hypertrophy, but not make the sarcomere of muscle fiber strong and functional. If you want a muscular forearm to have real strength, you must find a way to make the real muscle fibers hypertrophy, instead of making the extracellular space bigger.
In addition, bodybuilders always use wristbands in the training from hard pull to thong pull. What's the point of moving a heavy object that you can't hold? In my opinion, if you can't pull 600 Jin without braces, you can't say you can pull 600 Jin!
Now that we have debunked some myths, let's go back to the principle of strength training. As mentioned above, we must adopt three types of training. The details are as follows (below is a table):
The rhythm of load groups in training methods
95- 100% extreme effort 1RM 3-5 1-3 30x0
55-65% of power consumption1RM 6-102-410x0.
75-85% of repeated efforts 1RM 4-6 4-8 3020
I suggest one method, rest for 3-5 days, and then adopt another method. In other words, on the day of 1, the extreme effort method was adopted. Rest for 3-5 days. The second training adopts the method of dynamic effort. Rest for 3-5 days. In the third training, the method of repeated efforts was adopted.
Repeat this "loop" three times, and then change to a new action. See below for specific operations. You can always use this method. After completing three cycles, you can change your movements until you have a huge forearm.
The following is an example of a loop (below is a table):
Number of times of training action group by daily training method
Monday Extreme Hard Rough Bar Barbell Training 3-5 1-3
Friday Power Elastic Belt Elastic 6- 10 2-4
On Tuesday, the American alligators made repeated efforts to beat their opponents 4-6, 4-8.
Do this for 3 cycles, and then change to a new action.
The Great Western Barbell Club will adopt two training methods in each training class. For developing forearm strength, I think it is better to use one training method in each training class; If you use two methods, the training amount will be too large, because strength training other than your grip strength training will also stimulate the grip strength muscles.
Now, let's talk about the real thing-training movements. If you waste all your time on plastic grip and wrist bending, you will never have a world-class grip. The muscles of the hands and forearms can perform many types of movements, so they can't stop themselves in two movements. Here are some options you can consider; Now, you can choose one of the three exercise types to form your own training cycle:
Training extensor
This seems simple to me, but I still want to say that extensor is the most easily overlooked in grip strength training. In order to develop the final grip strength, it is necessary to train the extensors of hands and forearms. Can't you just practice biceps and not triceps? I don't think so. Remember, if the antagonistic muscles are weak, your body will limit your strength potential to protect your joints. Therefore, training hand/wrist extensor muscles will surprise you. Here are some training moves to choose from:
Finger elastic belt Stretching-Find a rubber band (ring), the thicker the better, and put your fingers in the rubber band. Pinch the rubber band with your fingers, then open it as far as possible and return to its original position. You can also put your hands in the rubber band.
In order to improve the resistance, the number of rubber bands can be increased. People with wrist and carpal tunnel problems need to practice this movement more, which can help you relieve symptoms. If you are strong and can't find a rubber band with enough elasticity, you can go to a sporting goods store to buy a finger elastic belt. This training action is suitable for all three training methods.
Sand stretching-find a 5 gallon bucket and fill it with sand. Put your fingers together hard and put your hands in the sand. Next, the fingers spread out quickly. Put your hand out. Say it again. Depending on your strength level, this method may be your extreme hard training action (if your strength is poor), or your motivation and repeated hard training action (if your strength is strong).
Besides sand, you can also use pebbles, mud and cereal (if you are very curious about the effect of cereal). If you are worried that your nails will break, you don't have to look at them. This article is not suitable for you. )
Stretch the weight plate-hold a light weight plate (such as 10 lb) in front, with four fingers on one side and thumb on the other. Keep your arms straight in front of your body, bend and extend your wrists a certain number of times. After the strength is improved, you can take several weight plates at a time, and the smooth side of the weight plates faces outward. Start with a light amount and treat it as a repetitive hard training action; When your strength improves, you can use more weight and use it as motivation to train your movements hard.
Open your hands a little.
If you are training without equipment, it is good to complete hard pull, pull-ups and other actions only by your own grip strength. However, you still need to do some training movements (stretching) with your hands open a little more. Here are a few options:
Lift the dumbbell vertically with one hand-stand the dumbbell upright, spread your legs and stand astride the dumbbell. Grab the top of the dumbbell with your hands and lift it to waist height like a baseball. Put it down. Say it again.
To improve the difficulty, you can lift the dumbbell to chest height. Dumbbell pieces should not be too big, and the extension of fingers should not exceed 80% of the maximum extension. In other words, the hand is slightly bent. Otherwise, it will lead to excessive fatigue of wrist and hand tissues. Dumbbell pieces can be round or diamond.
Hard pull of thick barbell-you can buy a pair of EZ grips and install them on ordinary barbells, or you can wrap a towel in the middle of barbells to make the actual diameter of barbells reach 2.5-3 inches. Because the towel is elastic, the diameter of the towel is larger than 2.5-3 inches when it is just wrapped (before grasping). You can also make your own rough barbell, put a steel pipe with a diameter of 2.5-3 inches on the ordinary barbell bar and weld it together.
Install a pair of small barbell pieces (10 or 25kg). When you try a new move, you should start with a light weight to avoid injury. Put the barbell on the ground in front of your body, grab the middle of the barbell bar with your right hand and do traditional hard pulling. Repeat 3 times and then do it with your left hand. You can also put the barbell on the side and do luggage-type hard pulling.
This action is especially suitable for extremely hard training.
Walking with one arm cart-this is an advanced training action I created. Maybe someone else thought of this action, but I don't know such a person. ) find an empty cart. Grab the handle (semi-reverse grip) and walk on the cart. Is it easy? Here's the hardest part: slowly loosen the grip, one finger at a time (loosen the little finger first). Push the cart with your right hand only until your left hand is completely released. The trolley must be completely horizontal.
You may only be able to loosen two or three fingers at first, but stick to it. Push the cart forward for 30 seconds and then do it with your left hand. Maybe one day you will be among the best, pushing a cart with only one hand.
Explosive training of grip strength muscles
Above, we learned the hand and forearm extensor training and isometric contraction training. Now, let's do some dynamic training of flexors. Here are some training moves to choose from:
Colonel Gripper.-Go to ironmind.com and order professional grips. According to your strength level, it can be used from trainer (resistance 100 pounds) to No.4 (resistance 365 pounds). The grip strength used should be enough for you to complete dynamic efforts and repeat hard training as many times as necessary. If you don't know your own strength, you can buy the grip of 1 In dynamic hard training, squeeze the grip with explosive force. In repeated hard training, squeeze the grip with proper muscle strength. In extremely hard training, use a grip with greater resistance.
Grasping the sand-I learned this action from John brookfield's excellent book Mastering Hands. Find a 5 gallon bucket and fill it with sand, pebbles, steel balls or other substances that can provide resistance. Put your hand in and grab it with explosive force. Put your hand out. Say it again. People who are afraid of rough hands can wear a pair of thin gloves. This kind of training action is suitable for dynamic effort and repeated effort training.
Crocodile squeezing-take a piece of foam, hold it with your fingers straight, put four fingers on one side of the foam, and put your thumb on the other side. Thumb and four fingers squeeze each other. Think about the action when you manipulate the puppet to open its mouth. This training action is suitable for all three training methods.
If the grip strength and circumference of your arms are always very different, there may be something wrong with the nerves in the C6-T 1 region of your spine. You can ask a chiropractor to help you make a definite diagnosis. Another possibility is that the muscles of the forearm and hand are injured. In daily activities, our grip muscles are often injured unconsciously. You can turn to the initiative publishing technology studio.
These methods will help you gain muscular forearms and world-class grip strength. In the future, if a bad boy bothers you on the beach, kicks the sand in your face and grabs your girlfriend, you can put one hand around his neck, treat him as a puppet and practice crocodile crushing!