Use a mixed grip (staggered grip) and switch it between sets. If the left one is overhand on set 1, then make it underhand on set 2. Still too much? Get Versa Straps. Still too much? Lower the weight idiot.

Thanks everyone.

Nobody brought this up - but chalk is not allowed in my gym anyway.

Use a mixed grip (staggered grip) and switch it between sets. If the left one is overhand on set 1, then make it underhand on set 2. Still too much? Get Versa Straps. Still too much? Lower the weight idiot.

So, with alternate grip you should switch between which hand is supinated and pronated? I've been using alternate grip on my deads for a few months now and always have left hand pronated and right supinated. Can this cause problems down the road?

Be careful when using the mixed grip. You are really loading the anterior muscles/tendons of the humeroulnar joint. Be sure to not flex the elbow or you could be saying hello to a ripped bicep tendon. It's a safe grip, but be aware.

Another problem that P-Funk used to mention all the time is that people tend to rotate their spine towards the hand that is supinated, that can result in some torsion issues in the spine.

As for splitting the work load between arms by switching grips every set, I say go for it. Balance is never something to be avoided.

You could also use a hook grip. You grip over your thumb with your other four fingers. It will be uncomfortable at first and will take some getting used to, but it is highly efficient in holding heavy weights in double overhand fashion.

PM Gazhole about training your grip. Grip training is highly underutilized by many people. You can't lift what you can't hold. It is a fundamental aspect of strength that people like to sweep under the rug.

Which grip do you use then? Ive just recently switched to the mixed over/under hand grip and change which hand round each set. Had to change as my forarms were bursting with the double over hand the heavier i got, the new grip makes it alot easier.

Gaz - Based on a 4 day split, where would you reccomend forearm work & what exercises?

1.) Legs

2.) Chest

3.) Legs

4.) Chest

You don't train back?

You could add an exercise to each training day if you like. Farmer's Walks, Static Holds, Monkey Hangs, and some sort of crushing exercise like hand Grippers or Finger Curls, or some type of pronated wrist curl.

Another problem that P-Funk used to mention all the time is that people tend to rotate their spine towards the hand that is supinated, that can result in some torsion issues in the spine.

Oh that sucks. Is there any way I can make sure that I am not rotating my spine?

Thanks fufu. Yes having someone watch is the best way.

I was wondering - if the bar is parallel to the floor and parallel to the front wall, then can I assume that my spine is not rotated?

Yes on the Westside template, fufu turned me on to this program not too long ago & I'm diggin it. I'll look to add a forearm exercise on ME days & two on DE.

I'll also look into rotating in the one handed deadlift as an accessory. THX!


Flathead

Don't jack off 5 hours prior to your work out. You'll have an a lot better grip.

Trust me. Experience.

Try to do one over and one under without any hooks. Work on your grip strength. I've done up to 500lbs with this method(I am weight limited at my house).

Sounds like severe finger cramps.

Oh they feel "good" when I am done. My newest battle is the gym i just joined doesnt allow chalk. I do not think most commercial gyms allow it though. I guess I will have to live with a rough grip when I masturbate

Ok. An update from my side. Initially I felt good using mixed grip, weights were up by 30lbs. But today I noticed that whenever I rested the bar on the floor, the bar was displaced 1-2 inches towards the supinated arm! This happens only with my right hand supinated...other combination is fine.

Damn, I'm not doing mixed grip - doesn't matter if it means lowering the weight