grip training.... how often?

[scottswald]

basically, I want to focus on 2 things - grip strength (i'd prefer not to rely on straps for deads) and forearm development.

I made a roller today with a thick 1.5 inch pipe and weight on a string etc. ........ i also tried doing things like pinches with plates. both were agony! roller for forearms and pinches for hands.

ovbiously my forearms/grip get worked on back/bicep day but i was wondering what is the best frequency to directly train them like i have today for:

a) improving grip strength

and

b) forearm growth

????

 

[cthompson]

I know when I started deadlifting my grip strength sucked. What helped me is I started holding the weight for as long as I could on my last rep of my deads. This helped me tremendously.
Also when I did shrugs I would let the dumbbells roll down to my fingertips and back up on my lighter sets.

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[turbobusa]

Best grip strength for me was with plate loaded gripper. One where you actually went from fingertip stretch to a closed hand. My grip was just insane from using that. For forearms a movement that contracts and stretches
forearms not so much hand work I;e down hill bb wrist rollups . You can even do some forced reps for a great pump at the end with partner working off the back of your hands. That shit HURTS!. I trained forearms 3-4 times weekly.
T

 

[scottswald]

so what would be best to increase just the grip strength quickly in terms of frequency?

once? twice? three times a week? would doing grip strength work everyday for a few weeks help me get used to gripping harder?

 

[autoimmune]

I say three times a week or so. As long as it's not affecting your other training it shouldn't be an issue. I do a ton of farmers carries for it.

 

[scottswald]

OK, so where would you fit it into this:

mon - quads, hams

tues - chest, triceps

wed - off

thurs - back, biceps

fri - off

sat - shoulders, traps, calves

sun - off

I was thinking maybe straight after back session on a thursday to fully tax them and maybe on the sunday?

 

[dalvare1]

i prefer to incorporate movements that hit the muscles im hitting that day but require a lot of grip power.

I only do 2 workouts (sort of like an upper/lower split but not exactly) and each of the days I do:

upper days
no strap barbell rows and one arm dumbell row
hammer curl and/or rope hammer curl



on leg days
Heavy dumbell Farmers walk w no straps (this is killer)
Deadlifts or rack pulls with no straps

 

[tonyk]

I used to compete in arm wrestling a little bit and I would look up some stuff by travis bagent, he always does this one exercise around 2 minute mark. I know he is talking about crossfit but thats just cause he was asked that but he is a top armwrestler. Als0 look up Devon Larratt he may have the strongest grip and forearms ever.

Travis Bagent On Grip Strength - YouTube