Quote: (05-28-2014 05:23 AM)Wreckingball Wrote:  

So, I've been doing Stronglifts for a while (similar to SS).
I've got my DL up to 105Kg, but I don't have enough grip strength to hold the bar anymore. Any tips? I'm 75kg
Im planning on incorporating some Deadlifts at 60 or 70Kg (and work on form) on my trainings to get a stronger grip or hanging from a bar (i can't hold it for 30s).

Bar hangs, chinups, and unilateral rows (you should be using at least fifty pound dumbbells) will aid in grip. One death set of farmer's carries with the largest kettlebells at the gym will help too.

Sometimes having "grip endurance" will carry into more grip strength. Maybe six months ago I could deadlift 365# with straps but barely hold on to it before my hand would open. I started adding a few sessions per week of bodyweight rows on the rings to my workouts, the protocol being five sets of fifteen with a rest period just long enough to stretch out the lats (maybe a minute). My grip got better, unbelievably.

You're 6'0 and 180 lbs. and confident in your looks... I am somehow failing to register the problem here.

If you're working out hard and it's not a nutrition issue, it can all be calculated to genetics. Ever thought about hormone replacement therapy. Test or HGH?

Stay hard. Workout hard and be confident. Eat a balanced diet and push in the gym.

If it's a confidence issue try doing combative sports. Jiu Jitsu or Thai Boxing will push you over the edge. Nothing brings you back to earth like getting punched in the face or getting tossed around like a ragdoll... Improve your athleticism and be prepared for violent conflict.

Also, don't "rest" in the gym... Instead of talking on your cell phone or bullshitting with the blonde in tights, do a 300m row or jump on the treadmill for a 1/4 mile, while you are catching your breath.

The gym is work. It's not time to reflect or bullshit. Do work, Son! Work and pay--pay like you've never payed before. Plenty of time for all those other things when you're not in the gym.

Stay hard. Stay focused. Eat clean and you'll be a monster.....

Quote: (06-01-2014 04:07 PM)Hades Wrote:  

Quote: (05-28-2014 05:23 AM)Wreckingball Wrote:  

So, I've been doing Stronglifts for a while (similar to SS).
I've got my DL up to 105Kg, but I don't have enough grip strength to hold the bar anymore. Any tips? I'm 75kg
Im planning on incorporating some Deadlifts at 60 or 70Kg (and work on form) on my trainings to get a stronger grip or hanging from a bar (i can't hold it for 30s).

Bar hangs, chinups, and unilateral rows (you should be using at least fifty pound dumbbells) will aid in grip. One death set of farmer's carries with the largest kettlebells at the gym will help too.

Sometimes having "grip endurance" will carry into more grip strength. Maybe six months ago I could deadlift 365# with straps but barely hold on to it before my hand would open. I started adding a few sessions per week of bodyweight rows on the rings to my workouts, the protocol being five sets of fifteen with a rest period just long enough to stretch out the lats (maybe a minute). My grip got better, unbelievably.

That's the problem, I can lift the bar, but not hold it.

So far, I've been doing some hanging, more chinups and just hold the bar (total65kg) for 10s. I'm feeling the power of the calluses even more!

Quote: (06-02-2014 04:52 PM)Wreckingball Wrote:  

That's the problem, I can lift the bar, but not hold it.

So far, I've been doing some hanging, more chinups and just hold the bar (total65kg) for 10s. I'm feeling the power of the calluses even more!

Make sure you are actually gripping the bar correctly, most people do it wrong. If your skin/callouses are pinched against the bar, your grip strength will grow at a slower pace.






You may need to drop the weight after modifying the grip and work your way back up.

Next, make sure that you don't bounce the deadlift. Start every rep from a dead stop, reset the grip if necessary. This ensures that your are lifting the full weight every single rep, minimizing premature weaknesses.

I also recommend swapping out barbell rows with power cleans for a couple of weeks. At the beginner level, it is by far the best exercise for rapidly improving grip strength. Just work your way up to a 60kg power clean for 5 set of 3 and you shouldn't have grip problems for a while.

My deadlift was stalling for a while, so I switched from regular to mixed grip and started advancing again, real fast. Is there any reason why I shouldn't keep using a mixed grip? I don't know much about how this all works.

Around 360 to 370 or so I switched to the alternating grip. Helps a lot, as does chalk.

I also hold up the last rep as long as possible.

Quote: (06-02-2014 09:31 PM)Deluge Wrote:  

My deadlift was stalling for a while, so I switched from regular to mixed grip and started advancing again, real fast. Is there any reason why I shouldn't keep using a mixed grip? I don't know much about how this all works.

The primary reason for switching to mixed grip is because you're not longer able to hold the bar with DOH grip for the duration of your work set.

Keep utilizing DOH grip until you can't make your prescribed work sets, then switch to mixed. Even if the transition needs to happen mid-set (i.e 3 reps DOH, 2 reps AG), it's OK. Completing the work set to drive the stress response is the primary goal.

I'm posting here since SS emphasizes the big 3 barbell exercises.

I started having some wrist pain when I do bench press 2 weeks ago. I feel a mild pain in one wrist even when just using the bar. So I have stopped with bench press for now to allow my wrist to heal (hopefully, I've heard it's one of the hardest parts of the body to heal). I have two questions related to this:

First question is that is this due to perhaps bad form when benching? I did some search online and it seems I might be putting the bar too close to my fingers instead of more towards the pad of the thumb. I will have to check my form when I get back to benching.

Second question is: what alternatives can I do that uses similar muscular groups? In my last workout, I replaced the bench press with weighted dips. I did not notice the pain when doing the dips.

GOMAD:

Quote: (06-05-2014 05:13 PM)Pacific Wrote:  

I'm posting here since SS emphasizes the big 3 barbell exercises.

I started having some wrist pain when I do bench press 2 weeks ago. I feel a mild pain in one wrist even when just using the bar. So I have stopped with bench press for now to allow my wrist to heal (hopefully, I've heard it's one of the hardest parts of the body to heal). I have two questions related to this:

First question is that is this due to perhaps bad form when benching? I did some search online and it seems I might be putting the bar too close to my fingers instead of more towards the pad of the thumb. I will have to check my form when I get back to benching.

Second question is: what alternatives can I do that uses similar muscular groups? In my last workout, I replaced the bench press with weighted dips. I did not notice the pain when doing the dips.

Overhead press but that is also a similar wrist position. Dips are excellent, just make sure you do them to proper depth if you want to activate chest.

Keep your wrists straight when you press. It's very easy to let them roll back. It can also help to change the angle that the bar runs through your hand. You basically want to the opposite of the grip demonstrated in the Rippetoe video above when you're pressing because the bar is going to naturally want to slide down your hand. I have the bar run from the nook of my thumb down at an angle across the meaty part of my palm. That angle keeps my wrist straighter and helps me engage my lats more.

For the dudes with poor grip strength. Rather than going to alternating hands on the deadlift learn how to use the hook grip.


If done properly the bar is not coming out.

Quote: (08-09-2014 11:20 AM)Ensam Wrote:  

For the dudes with poor grip strength. Rather than going to alternating hands on the deadlift learn how to use the hook grip.

If done properly the bar is not coming out.

...and also helps with blood shooting from under your nails.
I jest of course, but whenever I try it, it seriously hurts like hell. The nail on the thumb hurts, and I end up scraping the skin on the inside of the thumb.

^^ grow your thumb nails out, and don't overgrip the thumb (just the first knuckle).

Using chalk will do far more. It is pretty much mandatory above 150kg.

I remember my grip failing around the 360-370 lb. range. Chalk and switching to the mixed grip solved that.

Quote: (05-17-2014 02:03 PM)Hades Wrote:  

Look at all the ... Blown up asses, quads, man-tits, and traps, practically nothing anywhere else - no shoulders, no biceps, everyone crying out for help "getting a V-taper" - all this on a diet of basically lower body exercises. With all that natural HGH they're getting from GOMAD and squatting every workout they should look like bodybuilders up top, but not a single one actually does. So what if they can squat 300 pounds? They all look like shit.

For me, this is an uncomfortably accurate description...

I do have some shoulder/chest development but my thighs are like 28" while my arms are 16". To be fair to SS my legs were always kind of big.

Isn't it inevitable that a lot of the first year's size gains will go into back/core etc.?

Quote: (05-17-2014 02:03 PM)Hades Wrote:  

Look at all the ... Blown up asses, quads, man-tits, and traps, practically nothing anywhere else - no shoulders, no biceps, everyone crying out for help "getting a V-taper" - all this on a diet of basically lower body exercises. With all that natural HGH they're getting from GOMAD and squatting every workout they should look like bodybuilders up top, but not a single one actually does. So what if they can squat 300 pounds? They all look like shit.

I think you will be alright with upper body:

Squat anatomy:


Deadlift anatomy:


Overhead press anatomy:


Bench press anatomy:


Pull up and Chin up:

Squat: 240 lbs
BP: 180 lbs
Deadlift: 250 lbs
Standing Press: 85 lbs
Pendlay Row: 100 lbs

Started back in May. Think I'm stalling. Especially on bench press, I just can't seem to go past 180 lbs without compromising form. The fourth lift rep is always SO hard.

Pretty certain that my technique is fine because I don't have any pains. I also deload monthly just to be on the safe side.

Planning on eating more protein and maybe incorporating some other upper body exercises because I don't have the neck, upper back, and shoulder size that I want yet. Suggestions on excercises? I'm thinking weighted pull-ups might be the way to go.

At the end of the day, what I want is optimal health...the amount of weight I lift does not matter. Am I overthinking things?

Edit: This is the starting strength program by the way

Quote: (08-12-2014 04:40 PM)BasketBounce Wrote:  

Started back in May. Think I'm stalling. Especially on bench press, I just can't seem to go past 180 lbs without compromising form. The fourth lift rep is always SO hard.

Pretty certain that my technique is fine because I don't have any pains. I also deload monthly just to be on the safe side.

I've been there...just reset by 10% (20 lb.) and work your way back up. You'll probably pass it no problem. The presses seems to stall easily on SS.

You can also get some 1.25 lb plates mentioned earlier in this thread. They help.

How many "routines" do you do at the gymn? General question here, I do about 7 with 3 sets of 8 reps each. I know it all depends on what you are trying to accomplish. I'm trying to loose weight and build muscle mass.

Well Basketbounce, if you're stalling out then increasing the volume usually helps. You can do your three 'money sets' of five and then another four or five sets of something lighter.

Like press, for instance, you can do your 85 pounds for three sets of five, then maybe 65 pounds for four or five sets of five (or whatever you want).

Or you can come in on the weekends and do a bunch of sets if you're sticking to the M/W/F scheme.

Quote: (08-12-2014 04:40 PM)BasketBounce Wrote:  

Pretty certain that my technique is fine because I don't have any pains. I also deload monthly just to be on the safe side.

Those are pretty low numbers - how much do you weigh?

Poor form doesn't always result in discomfort or pain. Sometimes it just means you're lifting with weaker muscles. In the crossfit thread there's a great video on improving your squat. They improve a guys PR by 40 lbs in one training session just by fixing his squat form. I think you'll see even larger gains by getting proper form on the BP.

Ensam, I weight 207 pounds.

Thanks for the advice all; I'll try out the suggestions

Quote: (08-12-2014 11:14 PM)ColSpanker Wrote:  

How many "routines" do you do at the gymn? General question here, I do about 7 with 3 sets of 8 reps each. I know it all depends on what you are trying to accomplish. I'm trying to loose weight and build muscle mass.

I generally do a 5x5x5 full body every time with a warm up set and one bro-workout in the end like curls or delt raises. That's 5 exercises with 5 sets and 5 reps. Otherwise, I try to get two compounds in, like squat or front squats, cleans or deadlifts, then I do some pressing, some pullups etc. I don't feel like I need a fixed program while cutting anyway, because I know enough from lifting for several years and also because strength gains don't really happen on a cut.

Last workout:

1x8 + 5x5 overhead press
5x5 pullups
5x5 powercleans + a couple of max single attempts
3x8 flat bench
3x10 bicep curl
3x8 lat delt raises
30 mins walk/running

Another workout, I substitute cleans with deads and do front squat, while doing 5x5 bench. Mix it up a bit.

Quote: (08-13-2014 02:39 PM)berserk Wrote:  

I know enough from lifting for several years and also because strength gains don't really happen on a cut.

This is very frustrating to me as a former strength at all costs guy.

For instance, my deadliest has just about ground to a halt at 330lbs.

I'm just telling myself that 1.5x bodyweight is ok during cutting and not to worry about it…it's still annoying as hell not whacking on the extra plates each week!