I'm having a few issues working out my back. I've been doing weightlifting on and off for about 4-5 years and this has definitely been a problem for much of the time although I have recently started training hard again after a 4 month break and it seems to be worse than ever (I have been working out again for 2 months, 3 days a week).
My back workout consists of a mixture of four of the following followed by two bicep/forearm isolation exercises:
Machine equivalents of the above
Generally on the third exercise I find my forearms and biceps are giving way even though my back can easily continue, and on the fourth exercise it becomes a real problem. For example, my forearms get so weak I have trouble maintaining grip. I always leave bicep/forearm isolation till the end so I'm not sure how about to fix this other than concentrating more on strengthening forearms/biceps before trying more for back.
Does/Has anyone else had this kind of issue? How did you get around it? Any advice to offer?
05-03-2011, 02:12 AM #1
Back workout - forearms and biceps give out too earlyi'm a real boy!
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05-03-2011, 02:22 AM #2
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05-03-2011, 02:29 AM #3
05-03-2011, 02:35 AM #4
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I used to have the same issue, back giving out before grip/forearms, but after doing doing fat bar work for a bit over a month now, I've seen astounding progress in grip strength, to the point where grip is no longer a limiting factor when I go for 1 and 2 rep max deadlifts.
Prior to fat bar work, I did static holds, which can help, but I feel that far bar work is king when it comes to increasing grip strength (also has the added advantage of working out and increasing your forearm thickness too)
05-03-2011, 02:39 AM #5
05-03-2011, 02:40 AM #6
Make sure your form isn't emphasizing secondary muscles too much.
Keep doing it for a month or two and see if your bis and forearms naturally catch up.
Use wrist straps.
You can try doing a forearm and bicep only day with 10 sets of iso exercises each. Rep range your choice but I'd recommend 8-12. You can also try a 4-6 rep range 6-8 sets/muscle group program. The idea being that you have developed a weak spot and now have to work it out more to force it to catch up.
05-03-2011, 02:49 AM #7
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