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Post by Mr. Espey on Feb 20, 2006 14:20:52 GMT -5
How many times per week do you guys train armwrestling? I still do every bodypart, just not as hard as I used to.
Table time - 1
Hand & wrist - 2
Brachiallis (Hanner curl type movements) - 1
Biceps - 1
Sometimes I find this a little much and need to take a day of rest...
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Post by austinslater on Feb 20, 2006 16:54:05 GMT -5
Hand/wrist 2-3xwk
brachialis/radialis 1xwk
regular curl 1xwk
table time 1xwk or every other wk
Strength coach CHad Waterbury who has some great stuff on training routines says the higher the frequency the better the gains. The one catch is to change the exercise and sets and reps as much as possible to keep the body from over training. Lately Ive been training my wrists 3xwk and making great gains. Ive been doing something like this:
day 1-thick bar deadlifts, wrist curl variation, reverse wrist curl variation
day 2-levering or brach-rach work. lever to the front, side,rear etc.
I alternate a heavy low rep workout for day one and next do high rep levering workout. the following wk I alternate it so that the levering is getting hit heavier and the high rep stuff is done on the w. curls/rev. w. curls and longer holds on the thick bar. I doubt this made any sense so good luck trying to decifer what I wrote. For more info on training frequency check out Waterburys stuff on testosterone.net
Austin
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Post by Brian Kehler on Feb 20, 2006 17:52:03 GMT -5
chad waterbury is a very well versed strength coach.... most of the writers on t-nation for that matter, are pretty good as well... what I like about a lot of their articles is that they often take aspects of many different training philosophies... Waterbury uses a lot of modfied conjugate method philosophies... always interesting.
The thing to keep in mind with high frequency is CNS recovery... training in a heavy low rep range is great for increasing neuromuscular drive, but burnout is high and recovery is generally longer... so it's usually a good idea to combine different aspects as a preventative measure and facilitate that recovery...
Once the law of diminishing returns is in effect, which i'm sure it is with most people on this board, that aspect becomes even more important.
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Post by austinslater on Feb 20, 2006 18:17:58 GMT -5
Kehler thanks for your thoughts buddy. How is your training going? Still using the same split you were using before? 1/2 pullups and some table work on one day, back and arms on another and then a day of pulling?
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Post by nikstraub on Feb 20, 2006 19:35:03 GMT -5
table time- 1
hand and wrist- 1
hammer holds- 1
regular curl- 1
pullups- 2 (wrists curled and normal)
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Post by Brian Kehler on Feb 20, 2006 23:45:32 GMT -5
I'm actually doing something completely different now... and so far, it's working well. My hook feels really strong, though my hands are my weak point at the moment, but thats more due to overuse because of school. but I can't diisclose any of my current training information until I've had more time to pick it apart and solidify it.  I'm at about 184lbs though, and a hell of a lot stronger than I was 20lbs heavier |
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