How I Would Do It

Reached in the old mail bag and picked out a good one for today"

Eric writes:

John,

Here is what I have to work with: Wrist Roller, Iron
Mind Gripper #1 and # 2, Grip Sleeves 2" thick, and
barbells. What would be a good weekly routine?

Thanks in advance.

Eric, a couple things to keep in mind before I get started: Im going to tell you how I personally would train with the a equipment you have listed. It is important though to understand that there are many ways to go about it and there are certainly many other options.

And as I often mention, the overall goal dictates the necessary action, and my goal may not be the same as yours but in any case, I'll provide how I would do things, and you can take from it what you will.

First of all, Im going to "lift" three days per week and do conditioning work on the in-between days.

Conditioning sessions last roughly 20 minutes, non-stop and might consist of track running, jumping rope, calisthenics, hill running, stair running etc.

Doesnt really matter as long as it gets the heart rate up.

As for the lifting, I would suggest three pushes, three pulls grip, neck, abs and a few other assorted odds and ends.

Since we are limited by the available equipment only, I would suggest something along these lines:

1. Overhead press
2. Standing Curl
3. Pushup
4. Row
5. Push Press
6. Shrug

For the Grip:

7. Hand Grippers
8. Wrist Roller Each Hand

For Legs:

9. Squat or Deadlift (I prefer the Squat)

No racks to it has to be high reps - a real killer.

Abs:

10. Situps
12. Vacuum

Neck:

11. Wrestlers Bridge or manual resistance

Misc:

12. Muscle Control
13. Breathing exercises

This workout should take roughly 45 minutes to an hour to complete and if feel like doing any thing else, you're slackin off.

Now, keep in mind that these choices are entirely limited by what is available. If it truly were "me" I would add in a pullup bar, somewhere to do dips, a trap bar, a bench, a neck strap, some Indian clubs and maybe a few other things.

All of these would add variety, but not variety just for the sake of variety, they add variety for either increasing options to prevent boredom, or providing options that other available exercises do not.

again, thats just me and my own cavalier attitude.

Also keep in mind that this workout (or any workout for that matter) is worthless by itself. It's the improvement over time that matters most of all.

Train hard,
John Wood

P.S. In case you missed it, we've just released a few classic training books from Bradley J. Steiner that should be in your library. Get em here.

Slow it Down for Big Gains

One simple way to increase the intensity of your workout is is to slow the movements down and get the most out of each rep. Sometimes what happens is that over the course of several workouts, the struggle to get "just one more rep" leads to a little bit of cheating here and there.

I dont necessarily think cheating is a bad thing, it actually can be used productively in some situations but theres a reason why the skinny kid at your gym
who does nothing but "bellytoss" benchpresses and cheat curls with a 25 lb. dumbbell ever gets any bigger.

You see, the goal of a workout is to put a certain kind of stress on your muscles. Your muscles then adapt to this stress and grow stronger.

If you "cheat" in certain movements, it creates either momentum, (which takes the stress off the muscles) or an adjustment in form (which allows for greater
weight to be used, albeit without a corresponding increase in strength)

In either case, muscle growth will not occur, or if it does, not in an appreciable degree.

Often times the purpose of increasing bar speed is taught because it gets the bar through the sticking point into amore favorable leverage position.

Now, Im not saying you have to move at a snail's pace here either, just an extra count or two will be fine, and you would be very surprised at what a difference
this can make.

This technique works especially well for hand grippers since the strength curve of the spring resistance is so steep.

Take a gripper that you think is pretty easy, and I suggest erring on the lighter side (Even if you can close a #3 like me, grab a #1) Heck, even the Guide or Sport will do.

Then, using your normal form, squeeeeeze as needed, but take at least a good second longer than usual and get a good overcrush when the handles touch. Then let the handles out slowly and repeat.

If you work up to closing a #3 like this, you'll be one scary person.

You'll find that even with an easy gripper, this is quite a challenge, and the soreness that you will experience the next day will let youknow youre on the right track.

Like I said, this technique can be used with a number of exercises, -- get the most out of every rep.

Train hard,
John Wood