I like to be able to try new exercises
whenever I want and still be good at them. I pulled a 160 kg / 352 pound
deadlift the other day with no real deadlift training prior to it. That
was fun since it's 2.5 times my bodyweight almost. I also managed a 5
rep dip with +40 kg in a belt with no specific training. I love to be
able to just jump in and try fun stuff here and there, so here's my
I have good core strength, I have a good healthy
shoulder girdle and I have a good grip, so I credit the feats to those
Build that base and training can become much
more fun and experimental. Right now, I have no training program, I
simply have a list of many exercises that I like and I just pick a few
and hammer them for low, medium or high reps for as long as I like.
talk grip training. It's one quality that I think will make or break
you when trying new stuff for training. If your grip is super strong,
you will be able to learn new exercises faster. A heavy deadlift can be
trained without assistance. One arm chins can be built up to. High rep
stuff like kettlebell swings or dumbbell rows can be done without
worrying about dropping the weight.
here's a great weekly routine to get a good grip, this will be done on your regular sessions as a compliment.
when you do your pullups, use a towel to hang on to, or rather two
towels spaced shoulder width apart. Go for heavy loads here and shoot
for 6-8 sets of 3-5 reps with as high weight as you can.
the session with some reverse barbell curls for the extensors. Go for
pump, 3-4 sets of 10-15 reps and just make sure to move slow.
train you fingers using a climbers hang board, metolius rock rings,
iron mind eagle loops or simply an edge on a door frame. If you cannot
find this, use a fat pullup bar (fat gripz or wrap a towel around the
bar to make it thick). Do either timed hangs (7 sets of 7 seconds with 3
s rest is a classic) or do pullups on your device of choice, but for a
bit higher reps. I recommend quite high volume here so take your time
and make room for this session in your time plan. Add weight as you get
- thick object
holds. Use a thick dumbbell/barbell or wrap a towel around a regular
one. Do holds for time. I suggest doing a few shorter holds that are
really heavy (5-10 s) and finish it with one or two longer sets of about
- wrist curls: take a barbell and lay your forearms
on a bench. Wrist curl for high reps, I suggest 30-50 reps and really
pump it up. 3-4 sets will do!
Next post from me will be an exposé of some of these exercises!