Hi guys I’m a 24yr old male from Aus .
In July last year I had a nerve transposition operation done to some nerves in my left arm, and subsequently was out of action for 3 months.
Since then I have been back training pretty solidly since Dec 08 and have made some steady progress, however of late I have been getting unbearable tightness in my left forearm. I’m guessing its because my left is still slightly weaker than my right.
I notice it when I do excercises such as deadlift, preacher curl, upright row and chin up.
I guess I’m asking if anyone has any insight as to how to increase forearm strength without aggrevating it any further …
Appreciate any help
buy some grippers for the strength
Yeah I saw on another post someone was talking about FATGRIPZ , Is this what your refferring to ?
Scroll down to the bottom of this link Strength Training, Bodybuilding & Online Supplement Store - T NATION and read up on Rice Digs. Seems like a non-stressful technique that could work for you. Another are grip holds… Strength Training, Bodybuilding & Online Supplement Store - T NATION . Personally my hands aren’t big enough to grab heavy enough dbs to stay under 20 seconds, so I try to hold the dbs for as long as I can since the weight isn’t all that much.
Another thread from earlier this month touches on the topic of grip strength… Forums - T Nation - The World's Trusted Community for Elite Fitness . Also, if you set up a heavy rack pull, you can try to hold that for as long as you can at the top to help increase grip strength. Wrist curls and especially reverse curls would help increase strength in your forearms.
Here’s a whole list of forearm exercises to perform … http://www.exrx.net/Lists/ExList/ForeArmWt.html . Just start to incorporate some of these techniques and progress on them from week to week (stick with the same ones week to week don’t keep switching them around so find what works best for you and targets your problem area then progress, progress, progress).
If today you can bb reverse curl 60x10, lets say, and 8 weeks from now you can reverse curl 100x10 your forearms will be stronger. It’s as simple as that.
EDIT: I know nothing about your medical condition, and really I don’t want to pretend like I do. The advice was only intended to offer you ideas to increase your grip and/or forearm strength; you will need to take into consideration how this may or may not affect your nerve condition.
[quote]tw0scoops2 wrote:
I think myself means this:
http://www.prowriststraps.com/hand_gripper_hand_grip_exercise_gripper [/quote]
Thanks, I bought a set of these from a sports store here but they really do not provide enough resistance, these ones look like they would be a lot better for building grip strength .
[quote]kylec72 wrote:
Scroll down to the bottom of this link Strength Training, Bodybuilding & Online Supplement Store - T NATION and read up on Rice Digs. Seems like a non-stressful technique that could work for you. Another are grip holds… Strength Training, Bodybuilding & Online Supplement Store - T NATION . Personally my hands aren’t big enough to grab heavy enough dbs to stay under 20 seconds, so I try to hold the dbs for as long as I can since the weight isn’t all that much.
Another thread from earlier this month touches on the topic of grip strength… Forums - T Nation - The World's Trusted Community for Elite Fitness . Also, if you set up a heavy rack pull, you can try to hold that for as long as you can at the top to help increase grip strength. Wrist curls and especially reverse curls would help increase strength in your forearms.
Here’s a whole list of forearm exercises to perform … http://www.exrx.net/Lists/ExList/ForeArmWt.html . Just start to incorporate some of these techniques and progress on them from week to week (stick with the same ones week to week don’t keep switching them around so find what works best for you and targets your problem area then progress, progress, progress).
If today you can bb reverse curl 60x10, lets say, and 8 weeks from now you can reverse curl 100x10 your forearms will be stronger. It’s as simple as that.
EDIT: I know nothing about your medical condition, and really I don’t want to pretend like I do. The advice was only intended to offer you ideas to increase your grip and/or forearm strength; you will need to take into consideration how this may or may not affect your nerve condition.[/quote]
Thanks for the detailed response, I will give the dumbell grip holds a go.
As for the forearm excercises I have been trying out some different excercises and find anything reverse grip seems to be ok but anything underhand is not, so I will have to experiment like you suggested and just stick to what can be done without aggrevating the forearm.