4/29/2008 8:53am, #81
- Join Date
- Oct 2005
- Porcupine/Hollywood, FL & Parmistan via Elbonia
- creonte on hiatus
Don't take it too hard. Your back and legs are strong enough for the romanians but your grip is not. So a simple solution is to use what's called pause/reset sets. It works like this:
The moment, your grip fails, put the bar down, wait about 15-20 seconds (no more than that), then grip the bar again and resume the set until you complete the number of reps you were planning to do. If your grip fails again, repeat. Do this until you get the prescribed number of reps to complete the set.
For example, if you were shooting for 5 reps and your grip fails on the third, stop for 15 seconds, resume for the third set and possibly the fourth. Stop and reset until you complete your five reps.
Your grip will adapt very quickly if you do this 2-3 times a week. Don't do it more often, though. Also, if you decide to work your grip with additional means, then you should do these pause/reset sets no more than twice a week.
You can also do your deadlifts by looping towels on the bar and lifting the loaded bar by the towels. Keep in mind that you will have to use a lot less weight. Aim to do 6-8 reps like that regularly, perhaps at the end of your workouts (not at the start, you'll nuke your grip that way.)
Also, get a tennis ball and squeeze the living crap out of it - doesn't matter if you cannot squeeze it significantly, just squeeze it with all your might for 10 seconds. That's one isometric set. Wait 10-20 seconds, and repeat 4 to 5 times twice a week. You'll notice that your grip will begin to fade while you squeeze the ball. Don't mind that, just give it your best effort.
Also, get a bunch of rubber bands and work your hand/finger extensors 2-3 sets every other day religiously, 15-20 reps per set as shown here. This is very important to avoid carpal tunnel syndrome, specially if you work with a keyboard for hours.Read this for flexibility and injury prevention, this, this and this for supplementation, this on grip conditioning, and this on staph. New: On strenght standards, relationships and structural balance. Shoulder problems? Read this.
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4/29/2008 2:11pm, #82
Thank you, Teh El Macho!!! I will def put your suggestions into practice. I admit that I perused this thread before i started doing deadlifts and never thought I would benefit in training teh grip. I figured that i am a lady and i do lady things. Silly me...
BTW - last night my fingers on my left hand kept on curling up on their own...weirdest thing ever. I had to slowly pull them straight to uncurl them
Last edited by dinnerpig; 5/01/2008 10:59am at .