Grip strength training

July 29, 2002

Just one tip from me. Whatever grip work you do, make sure it's " heavy "

(hard) and thus for low reps. A lot of times people train their grip and do

improve their strength but the muscles of the palm hypertrophy and negate

the strength gain or sometimes worsen the situation.

[To which muscles of the palm are you referring which can undergo marked

hypertrophy and compromise one's grip? Most structures in the hand,

other than the interossei, are tendons and ligaments. Most of the gripping of

the hands is carried out by muscles in the forearms, not the palms - and

hypertrophy

of these structures never worsens one's gripping capabilities. Mel Siff]

Dmitry Voronov

Toronto, Ontario

--------

Dennis Heimer:

I recently bought a hard rubber " donut " for training grip strength. Does

anyone have any tips for training with one of these? I already use " Captains of

Crush " grippers. I'd mostly like to hear about routines others use.

* Don't forget to sign all letters with full name and city of residence if

you wish them to be published!

July 29, 2002

Just one tip from me. Whatever grip work you do, make sure it's " heavy "

(hard) and thus for low reps. A lot of times people train their grip and do

improve their strength but the muscles of the palm hypertrophy and negate

the strength gain or sometimes worsen the situation.

[To which muscles of the palm are you referring which can undergo marked

hypertrophy and compromise one's grip? Most structures in the hand,

other than the interossei, are tendons and ligaments. Most of the gripping of

the hands is carried out by muscles in the forearms, not the palms - and

hypertrophy

of these structures never worsens one's gripping capabilities. Mel Siff]

Dmitry Voronov

Toronto, Ontario

--------

Dennis Heimer:

I recently bought a hard rubber " donut " for training grip strength. Does

anyone have any tips for training with one of these? I already use " Captains of

Crush " grippers. I'd mostly like to hear about routines others use.

* Don't forget to sign all letters with full name and city of residence if

you wish them to be published!

July 29, 2002

Just one tip from me. Whatever grip work you do, make sure it's " heavy "

(hard) and thus for low reps. A lot of times people train their grip and do

improve their strength but the muscles of the palm hypertrophy and negate

the strength gain or sometimes worsen the situation.

[To which muscles of the palm are you referring which can undergo marked

hypertrophy and compromise one's grip? Most structures in the hand,

other than the interossei, are tendons and ligaments. Most of the gripping of

the hands is carried out by muscles in the forearms, not the palms - and

hypertrophy

of these structures never worsens one's gripping capabilities. Mel Siff]

Dmitry Voronov

Toronto, Ontario

--------

Dennis Heimer:

I recently bought a hard rubber " donut " for training grip strength. Does

anyone have any tips for training with one of these? I already use " Captains of

Crush " grippers. I'd mostly like to hear about routines others use.

* Don't forget to sign all letters with full name and city of residence if

you wish them to be published!

July 29, 2002

> [i have seen many lifters with small and large hands, with prominent

> thenar

> development, with large forearms and skinny forearms all lifting extremely

> impressive loads. There does not necessarily seem to be any

> correlation of gripping strength

> with such superficial measures of gripping capabilities. It is

> apparent that individuals

> with definite deficits of hand structure can compensate for these

> deficiencies.

> The use of a hook grip also helps a great deal in this respect. I

> also know a few powerlifters

> who prefer to deadlift with only the fingers and not with a fuller

> grip, because it shortens

> the distance through which the pull has to be made. I also know

> workers with a few missing

> fingers who have very powerful grips. I also have not come across any

> research which supports

> your theory - have you? Mel Siff]

I can't say I've seen any research supporting this (or much of anything

else for that matter LOL) but this is purely common sense and from words

of experience. I haven't come across any research saying most people

have two arms and one head but I hope you're not going to ask me to

prove this as well. Common sense is a perfectly viable source in proving

a thesis.

It's not to say that this has to be the limiting factor, only the

problem area which needs extra attention for those not genetically

gifted. But you can only do so much. Brent Mikesell is missing an index

finger and he says no matter what he does, over 800 lbs there is nothing

he can do (as if we needed another, here's a good reason not to play

with guns when you're 5). But of course note, I am strictly talking

about pushing the envelope of gripping ability. I certainly agree with

Louie that there's no good reason why a man shouldn't be able to hold on

to 500 lbs.

This is what Dave Tate had to say about this (www.elitefts.com):

" I honestly have never seen any type of grip work help a dead lift grip

problem. Here is the deal; most grip problems are because of small hands

or fat hands. Now when you work your grip, what happens? Your hands get

bigger! This is really making the situation worse. My advice, wrap the

hell out of your wrists. During a meet make the tightest fist possible

and drive it into your training partners chest, Keep this tight fist and

have your partner wrap the wrist with 1/2 of an old knee wrap. Make sure

they pull it as tight as possible. This will help keep the fist closed.

The second thing is to try everything. I am sure there is something out

there to fix it but you will have to search some. "

This advice has helped me to make holding 600+ lbs a non-issue.

Dmitry Voronov

Toronto, Ontario

July 29, 2002