Help setting up a 4 week strength training programme.

[Dale]

Triceps and strong back will help you with overhead strength too believe me! What do you do for grip? Exercise schedule, how often a week?

[birdman]

Oh yeah of course mate sorry I wasn't doubting you there one bit.

Grip strength outside of the Wednesday deads is probably not the best. I would love some tips if you had any. I'm thinking about getting some captain of crush grippers. I currently do farmers walks up and down driveway (about 30m) carrying 30L water containers about twice a week (non-training days).

[Dale]

30 litre containers equates to 30kg approx...waste of time..

You get a stronger grip through lower reps maximum weight, massive component is tendon strength...you also need some serious forearm work, chalk up the hands and do barbell bench wrist curls, dumbbell wrist curls, static dumbbell holds at least once a week (preferably twice - one working sets of 15 other sets of 6-8), for the dumbbell holds challenge yourself, hit the largest set you can only hold for 30seconds max and then work up to 45 seconds, then go heavier back to 30sec and build up again. Hit the grippers once a week 5setsx5reps maximum per hand...there are several variances you can use for your entire forearm workout and I changed my monthly or even instinctively workout to workout depending on how I felt ...do all your regular training without straps...try partial deadlift with double overhand grip (chalked) and hold at top for 5-10 seconds..obviously maximum weight, teeth gritted and assh**e clenched tight!!!..dont let the grip slip, thats when you loose the calluses and there's blood on the bar...

[mr natural]

obviously maximum weight, teeth gritted and assh**e clenched tight!!!..

hahaha :pfft: :pfft: :pfft:

[Hi-Intensity]

Heavy Duty (the late, great, Mike Mentzer). Try one of his consolidated routines.

[birdman]

30 litre containers equates to 30kg approx...waste of time..

You get a stronger grip through lower reps maximum weight, massive component is tendon strength...you also need some serious forearm work, chalk up the hands and do barbell bench wrist curls, dumbbell wrist curls, static dumbbell holds at least once a week (preferably twice - one working sets of 15 other sets of 6-8), for the dumbbell holds challenge yourself, hit the largest set you can only hold for 30seconds max and then work up to 45 seconds, then go heavier back to 30sec and build up again. Hit the grippers once a week 5setsx5reps maximum per hand...there are several variances you can use for your entire forearm workout and I changed my monthly or even instinctively workout to workout depending on how I felt ...do all your regular training without straps...try partial deadlift with double overhand grip (chalked) and hold at top for 5-10 seconds..obviously maximum weight, teeth gritted and assh**e clenched tight!!!..dont let the grip slip, thats when you loose the calluses and there's blood on the bar...

Thanks for the advice Dale. I added some grip and forearm work into Monday's workout (did bench barbell wrist curls, reverse curls and dumbbell wrist curls all 3 sets 15 reps, followed up by three 1 min static dumbbell holds with the 50kgs).

Workout last night was insane, pulled 180kgs deadlift with 10s static holds at top for 5x5. No straps of course. The grip work seems to have helped but I think the major thing is that I chalked up for a change (sneakily might I add as my gym has one of those ridiculous no chalk policies!). Going to try and hit 200kg next Wed now. Captains of crush are on the way too!

[Dale]

thats awesome Birdman, keep working the forearms with the exercises I said but dont overdo the grippers when you get them, easy to overtrain and go backwards so max 2 workouts a week maybe even 1 if doing lots of forearm work heavy. Yeah a little bit of chalk can make a big difference as it gets that sweat off, use when doing the grippers also

[rotangs on]

Cheers for all help. I have flagged the strength training idea for now. But all advice in here is good. The hack squat machine at our gym is obviously different to other ones, like the weight is at a much lower point on the bar which I think is pointless, I have to load up 8 - 10 20kg plates each side and I don't even break a sweat, I get more of a workout loading it up

[Mike Zero]

I suddenly need to do some direct extra work on my grip strength...

[disasterpiece]

The hack squat machine at our gym is obviously different to other ones, like the weight is at a much lower point on the bar which I think is pointless, I have to load up 8 - 10 20kg plates each side and I don't even break a sweat, I get more of a workout loading it up

mate what the f*ck are you on