Marty Lynden
Level 4 Valued Member
I´m looking for advice on how to best incorporate grip and lower arm work into my current routine? I have transitioned a bit from doing pure bodyweight training to adding barbells as well in the occasional deadlift. I´m currently using a full body work out 3 times per week with a light/medium/heavy schedule which I have interchanged with periods of "easy strenght style training" 5 times per week, or doing the fighter pull up program a few times a year.
Basically a normal session consist of
Warm up including 1 minute of RTO support hold
Weighted chin ups
Ring rows
One arm push up (done from an inclination where I can do 5 with good form, my 1 rep max is one good rep from the floor)
Pistol squats
dead lift
Skin the cat/german hang on bar with a pause and hold in the tucked back lever position
In addition to this at the end of each session I do some bodybuilding style lower arm work for flexors, extensors. radial and ulnar deviation and pronation/supination and finish of with hanging from the pull up bar 3x20 seconds weighted. Lower arm work is helping me keeping my wrist/arms healthy as I had some problems with that in the past.
I´m making steady progress and don´t feel like the total volume is to much, however doing all this in one session bring total time spent in the gym to over 2 hrs, which is inconvenient for a number of reasons.
I´m toying with the idea of putting the lower/arm grip work on 2 of my off days and keep doing the rest 3 times per week, however not sure if this will be too much? I don´t feel like the lower arm/grip work takes to much out of me at the time, but that is with 4 days of rest per week which will now be cut down to 2 full rest days. Any advice is appreciated.
cheers
Marty
Basically a normal session consist of
Warm up including 1 minute of RTO support hold
Weighted chin ups
Ring rows
One arm push up (done from an inclination where I can do 5 with good form, my 1 rep max is one good rep from the floor)
Pistol squats
dead lift
Skin the cat/german hang on bar with a pause and hold in the tucked back lever position
In addition to this at the end of each session I do some bodybuilding style lower arm work for flexors, extensors. radial and ulnar deviation and pronation/supination and finish of with hanging from the pull up bar 3x20 seconds weighted. Lower arm work is helping me keeping my wrist/arms healthy as I had some problems with that in the past.
I´m making steady progress and don´t feel like the total volume is to much, however doing all this in one session bring total time spent in the gym to over 2 hrs, which is inconvenient for a number of reasons.
I´m toying with the idea of putting the lower/arm grip work on 2 of my off days and keep doing the rest 3 times per week, however not sure if this will be too much? I don´t feel like the lower arm/grip work takes to much out of me at the time, but that is with 4 days of rest per week which will now be cut down to 2 full rest days. Any advice is appreciated.
cheers
Marty