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  1. #1
    Registered User Darkseidd21's Avatar
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    Question Grip strength is a problem

    Finally I found out my grip strength is like very weak, and its holding me on almost all lifts, especially on the pull day, so what are ur opinions what's helped u a lot with grip strength, I was thinking of farmers walk and dead hangs, any other exercises or opinions would be welcomed.
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  2. #2
    Registered User BeginnerGainz's Avatar
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    Just use straps on your working sets. Why let your back be limited by your grip?
    Age: 30

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    Registered User Darkseidd21's Avatar
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    Originally Posted by BeginnerGainz View Post
    Just use straps on your working sets. Why let your back be limited by your grip?
    Not just my back mostly all of my lifts.. Weighted chins suffer a lot, rows, even my bench I tried farmers walk with like 55lbs in both hands and I got I think 20m and my forearms got really sore and couldn't finish my set..maybe I will try in the future but not for now trying to built that popeye grip strength
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    Registered User BeginnerGainz's Avatar
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    Do you do any forearm work?
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  5. #5
    Registered User Darkseidd21's Avatar
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    Originally Posted by BeginnerGainz View Post
    Do you do any forearm work?
    No I don't, I'm doing 80-90% compound exercises, the isos are for rear side delts and some arms and calves
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    Unregistered User MyEgoProblem's Avatar
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    Chalk Is the first port of call.
    Sweat n slipping is frequently the cause of 'bad grip'

    Past that...
    Hold on properly/not hgh in your hand.
    Hold on tighter/especially pinky&ring fingers

    Exercises that can help once you squared away the first things are indeed, dead hangs, holding your deadlift last Reps, doing as much double over as possible.

    Don't sleep on straps, they can help keep your back growing while your mitts catch up.
    FMH crew - Couch.

    'pick a program from the stickies' = biggest cop out post.
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  7. #7
    Registered User Darkseidd21's Avatar
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    Originally Posted by MyEgoProblem View Post
    Chalk Is the first port of call.
    Sweat n slipping is frequently the cause of 'bad grip'

    Past that...
    Hold on properly/not hgh in your hand.
    Hold on tighter/especially pinky&ring fingers

    Exercises that can help once you squared away the first things are indeed, dead hangs, holding your deadlift last Reps, doing as much double over as possible.

    Don't sleep on straps, they can help keep your back growing while your mitts catch up.
    bought some chalk ball today, also I'm not squeezing hard enough on the exercises could be the problem for my grip I think, I'll try it tomorrow 4sure,what about farmers walk any success with it?
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    Registered User TheShadowMan's Avatar
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    Farmer's walk is very good for grip strength, as are bar hangs - you're on the right track with those.
    Back to basics full body routine: https://pastebin.com/5BgKgrMv

    Training journal: https://forum.bodybuilding.com/showthread.php?t=178059671&p=1598034261#post1598034261
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    Registered User Darkseidd21's Avatar
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    Originally Posted by TheShadowMan View Post
    Farmer's walk is very good for grip strength, as are bar hangs - you're on the right track with those.
    okay thanks I'll start with them tomorrow and see where it will take me
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    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    Originally Posted by Darkseidd21 View Post
    Finally I found out my grip strength is like very weak, and its holding me on almost all lifts, especially on the pull day, so what are ur opinions what's helped u a lot with grip strength, I was thinking of farmers walk and dead hangs, any other exercises or opinions would be welcomed.
    Sounds like you're on the right track with both of those.
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  11. #11
    Han shot first! TolerantLactose's Avatar
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    On the last rep of last set, hold the bar/handles for an additional 5-10 seconds before unloading. You can do this for each set if it doesn't affect your subsequent sets.
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    Registered User Darkseidd21's Avatar
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    Thx 2 all, I tried farmers walk max effort today 45s per hand 3 sets of 45 seconds and I felt I Wass gonna throw up, is this normal? Like my traps, neck triceps, forearms everything was shaking and sore,..

    Also I'm new to this forum l, what are those red bars under my name??
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    OCB Pro smokinal's Avatar
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    Originally Posted by BeginnerGainz View Post
    Just use straps on your working sets. Why let your back be limited by your grip?
    I Concur!!
    On recharge sir

    Lot's of posts about this. I would never let any bodypart suffer because of grip.
    Use straps when you want to hit a particular BP hard...then train grip/wrist strength separately
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    Registered User Darkseidd21's Avatar
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    Originally Posted by smokinal View Post
    I Concur!!
    On recharge sir

    Lot's of posts about this. I would never let any bodypart suffer because of grip.
    Use straps when you want to hit a particular BP hard...then train grip/wrist strength separately
    never used straps but I'll give it a try.. Thanks
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    Registered User Darkseidd21's Avatar
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    Originally Posted by Pterodactyl314 View Post
    Ou forgot about this one, I saw Larry wheels using them.. I'll definitely take this into consideration, thanks
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    Registered User Manik1515's Avatar
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    I actually have this same issue, on pull days my forearms get so much of a pump I cant close my grip all the way. anyone else?
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    Registered User bearondiet's Avatar
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    My grip is weak too, but i have never had grip problems. I just do pull ups for forearm and grip. I don’t overload my body but just maintain muscles everyday while losing weight on calorie deficit, but even if i were to do pull ups till exhaustion, my arms and shoulders and back would probably be spent before my grip. I am happy with my weak grip. Got enough grip for any exercise i do.
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