Some lifts take considerable forearm strength to execute. There’s nothing wrong with that, but what happens when your grip is too weak to allow you to train the intended body part to failure?
A while ago I recommended lifting straps to get the job done.
But now I am using something I think is even better…
Lifting hooks are basically a heavy duty Velcro strap that fits around your wrist with a metal hook that you hold in the palm of your hand. While they don’t completely eliminate the need for grip strength, they do a better job than straps in my opinion.
Here’s a pic of the hooks I’m using…
However, other hooks (like the ones below) would probably do an even better job and seem more durable.
I’m currently using them for the following lifts:
- Deadlifts
- Barbell Rows
- Shrugs
They would also work great on the following movements if you’re employing them:
- Pull-Ups
- Lat Pull-Downs
- Cable Rows
Be warned that you can’t (and shouldn’t) attempt to completely relax your grip just because you’re using hooks. You’ll simply cause the Velcro strap to dig into your hands and wrists, the pain of which kinda defeats the purpose of using hooks in the first place.
But what about forearm development?
One of the criticisms that come from people who don’t use gloves/straps/hooks/anything at all… is that these accessories stop you from developing size and strength in your forearms. This isn’t the case.
It is much better to add a set or 2 for forearms rather than rely on movements that require a lot of grip strength because:
(1) You can work your forearms to muscular failure by adding a dedicated set.
(2) Following on from the above. Because of the sequential recruitment of muscle fibers, if we fatigue our type 2b fibers (very important for those training for size), we have also fatigued all slower twitch fibers in the process. A dedicated set would be required to get this job done. (note: if what I just said made no sense to you, please see this article I wrote)
It’s also important because if your grip strength isn’t great, you’ll severely restrict the amount of overload you can place on the intended muscle during heavy lifts like deadlifts i.e. if your forearms fail before your back or legs, you’re not working out with the required intensity to stimulate growth in the desired muscle(s).
Remember that stimulating muscle tissue to grow is the whole reason why you go to the gym. Refusing to use gloves, straps, hooks etc. because you think it appears ‘weak’ is just being a douche. Don’t be a douche.
Your Bud,
Mark.
Mark – Nice comparison between straps and hooks. I’ve used both and multiple types of straps and hooks. I’ve found that custom made straps are not only more comfortable but more true to life in terms of grip on the equipment and weight used. I actually tossed out my hooks, literally into the trash, and bought custom ATP straps designed for my wrist size.
However, whatever works for comfort is my motto. And unlike 99% of the ‘experts’ out there, I don’t hate using such equipment on certain lifts when focusing on the major muscle group and going for safety.
Using straps and/or hooks for everything including curls and crunches is where I draw the line! 😉
I have tried the hooks like you are using and I found that they ripped after a few weeks. After this I used (amd still am) the straps with the small dowel sewn in and I find them to be better than anything that I tried. I have had them for about 3 years now and they are in fantastic shape. Check them out:
https://www.amazon.com/Power-Lifting-Straps-w-Dowel/dp/B00151WKAG
I have been toying with a pair of these hooks though they are pretty damned expensive. Might give them a shot if you reckon they are that good. Cheers
i readed your previous article and start to browse around. i found your bicep training article. that was 9 set. i tried it and the next day i am sore… was i overtraining? I saw the video as well but too many set could still break the muscle too much, wont they?
What are the best excercises to do for a forearm ?
Hi Mark
The hooks look good and no messing about with trying to use your left hand to manipulate straps!
Thanks for the heads up.
i read your both your book and jeff anderson’s optimum anabolics(that you advaertised) and found that you are against each other!!
on a comment mark said:
no, the opposite exercise used is not targeting the last muscle but will cause general fatigue so you can go through thershold
HOWEVER on jeff’s book:
Well, in the OPTIMUM ANABOLICS PROGRAM you’ll use SUPERSETS to
maximize EVERY SINGLE MINUTE you spend on the gym floor.
If you’re not familiar with a SUPERSET, it goes something like this…
You’ll do one set of an exercise for a particular bodypart, followed almost
IMMEDIATELY with another exercise, usually of an opposing muscle group.
Because the muscle used for the FIRST exercise is not really putting out a lot of
effort for the SECOND exercise, it’s better able to regenerate in time for the next
set. The first muscle group is in what we call an “ACTIVE RECOVERY PHASE”
during the second exercise.
In effect, you’re able to perform 2 SETS of exercises in a MUCH SHORTER
period of time!
For example, you might choose to do a set of bicep DUMBBELL CURLS,
followed IMMEDIATELY by a set of tricep DUMBBELL KICKBACKS. Your
triceps aren’t being taxed in the curls and your bi’s aren’t taxed in the kickbacks.
Optimum Anabolic Principle #4:
SUPERSET exercises of OPPOSING muscle groups to take advantage of
ACTIVE RECOVERY periods!
tought?
I remember when I was training in MTBing our coach forbid us to use any supportive devices when we where lifting weights, so that we also train our grip. I guess it’s different for bodybuilding.
@gotcha!
I think that there are lots of opinions out there, it’s the same in any sport.
I read Mark’s posts and use the bits that suit me.
What you have to do is use the bits that work for you and the bits you enjoy doing.
These posts give me info, ideas and help keep me motivated…. that can only be good.
@gotcha. Don’t take sponsors of this site to be personal recommendations from me, they aren’t. I would imagine there’s probably a lot of things me and Jeff disagree on, one of which is supersetting opposing muscle groups.
Some people refer to supersetting as hitting the same muscle group with say a compound movement followed by an isolation movement (as in pre-exhaust). There may be some value in that when trying to increase intensity/overload placed on a given bodypart.
However, supersetting as you’ve set out here is unwise. Firstly, there’s no reason to ‘take advantage of every second in the gym’ – it’s a bodybuilding workout, not an aerobic one, and there’s no race against time. The fact is that the body needs these rest periods to perform at its best. Working opposing muscle groups with no rest in between would also increase your chances of terminating the second set early due to SYSTEMIC or general fatigue (or you could refer to it as cardiovascular failure) rather than muscular failure.
Catch your breath and allow lactic acid to drain a little before moving onto a new bodypart.
Hope that helps.
i watched your bicep training article(build big bicep with this workout) and i plan to put on some mass fast on my bicep, should i perform this workout twice a week without other programs?
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