Training Pain/Freq Question

[brent217]

I started grip strength training 5 months ago, but have recently run into a problem. I started training grip 3 days a week, as per a novice schedule (Mon, Wed, Fri).

I use Captain of Crush grippers, and Ironmind bands for the extensor finger exerices. My crushing routine is warmup set of 8 reps with each hand on trainer, then reverse (gripper held in hand upside down) trainer for 8 more reps. Then number 1 for 5 reps, then reverse for 5 reps. Then 1.5 gripper for 5 reps (I can close from 1 to 5 times depending how long my rest period is), repeated 3 times. Finally I end with the number 2, I place in one hand and use other hand to help close, then hold closed (or as close as I can manage) for 5 sec. This is also repeated 3 times.


In order to make gains, I have to train every second day. I have noticed that when I have a three day break on the weekend, I have no forward progress on Mon, and sometimes seem to backslide a little bit.

However, I have noticed lately that the ball of muscle at the base of my thumb where I place the grippers (Identified as the Flexor pollicis brevis here: )
http://www.notsoboringlife.com/wp-content/uploads/2007/04/hand-muscles.jpg
is very sore afterwards (sharp stabbing pain feeling).

If I train every second day the pain here increases, and by friday now I have to grit my teeth to work through the pain. If I wait three days between sessions the pain goes down a lot. I tried working out every third day for a week and a half, and the pain was gone until I resarted every second day again. The problem is my crushing strength is backsliding when I only do the every this day workout (Can only close the 1.5 once on the first rep of the first set).

How do I fix this?

[Phil]

First it sounds like your not placing the gripper properly setting the gripper, this could be the cause of your problem right there.

See this video for information about setting http://www.strengthmill.com/viewvideo/1659/DieselCrew_com___Grip_Strength___How_to_Set_a_Grip/?ref=Smitty

Besides that it sounds likely you are overtraining (number of times per week). I think it's important that you worry about having your hand heal before you worry about increasing strength. I suggest contrast baths for your hands, and bucket of rice training, and maybe light gripper work(if they are pain free) until your hand is pain free.

[jshreck]

I agree with Phil, I think you are over training. I would back off from the grip training until you are pain-free. You honestly won't loose that much strength from a week or two and your hands will get some much needed recovery.

[brent217]

Ok, well, I am certainly not going to stop grip training all together, but I will stop doing the 5 second holds with the number 2s for a couple of weeks, which should be plenty of healing time.

After that I need to relook at how to convince my crushing strength to increase. I am looking at one of two choices:

1. I do the 5 second holds with the number 2s only once per week, say on fridays, so I have the two day recovery before my next session;

2. I do something different - right now the other option I am leaning towards is using 1.5 strap holds with weights (as explained in one of the Gripp Mastery books). This would be nice because I could increase the weights very slowly, an ounce a session or so, but bad in that I would have to drag more stuff around with me to work (I work out of town, and stuff I bring with me tends to get lost or stolen easily).

Right now I am tending towards doing number one until the end of March when Spring Breakup happens (and I get layed off) then switching to number 2.

As an aside, I have absolutely no idea how all the people on the grippers forum were able to close a number 3 with only one to three months of training. Either I am very weak, or there are a lot of mutants out there.

[jshreck]

I think that is smart to layoff the gripper holds for a little while. Try substituting it with maybe some plate pinches. It will work your grip a little different without eliminating your grip training completely. There is so many ways to train grip. Just experiment and see what works for you and does not cause any pain or discomfort.

[Phil]

As an aside, I have absolutely no idea how all the people on the grippers forum were able to close a number 3 with only one to three months of training. Either I am very weak, or there are a lot of mutants out there.

They have good genetics for grip strength. I know a guy who picked up a 50lb blob and walked across the room with it first time he saw it without any training.

He's got some big hands. I wouldn't worry about what other people can do so much as what you can do... when your hands are feeling better just put in the time, train hard, be persistent and you will get good results.