WHat do you guys do for grip work? Im trying to improve my grip and subsequent forearm size. Let me nkow what you think of this schedule and give me some suggestions.
I have a feeling i might be over training for grip.
I work out 4 days a week and use fat bars for most curling, pressing, rowing, movements. Ill do my deads and then do a few lighter sets with a fat bar as well. Following my workout three days a week i will follow this routine
each day I begin with 2 x 10 gripper work as a warmup with a COC trainer
ill then move into max effort grippers for 3 sets of 5 with 5 second isometric holds
then each day is a bit different.
one day i will do behind the back barbell wrist curls 3 x 10 pyramiding up weight to a top set and then on my third set ill super set it with the previous weights till failure (so 1x10 @60, 1 x 10 @ 70, 1 x 10 @ 80 superset 70 till failure superset 60 till failure)
i then do a few sets of wrist ext with a dumbell for balance
on another day i will do my gripper work and then work pinch grip by either pinching plates for time till failure generally 10 sets or ill hold the end of a dumbell similiar to a blob hold for time.
ill then do some isometric dumbell holds with fat grips or some farmers walks or bodyweight holds on a pullup bar with fat gripz.
my third day starts with my gripper work again and then ill use a wrist roller with lighter weight and work for higher reps rolling in both directions.
i finish each session with some forearm and finger stretching
let me know what you think.