| SCULPTING YOUR BODY ADVICE
Posted: 6/6/2008 11:36:34 AM | Hello POF Citizens! You can call me Shawn Baptiste. This is my first post and I hope people actually get a chance to get advice. I'm a Certified Professional Personal Trainer That wants to give advice and offer help to people who are trying to "sculpt" their body.
This is not a "Weight Loss" Thread. Diets do not work so I will not answer "diet" questions. I will answer "nutritional" questions and offer nutritional advice. I am NOT a licensed Dietitian, Doctor, Pharmacist, or follow a Fitness Guru. I'm just a Professional Personal Trainer of 13 years experience with the common knowledge of these professions. All medical issues show be addressed with a "Health Care Professional" always.
The purpose here is for me to share advice on how to target "fat loss" and build muscles in or around certain areas of your body. This goal will in turn accent and highlight parts of your unique body natrually. Promote increased metabolic rate by adding more muscle natrually, and make it have a long lasting positive affect on your health.  | |
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| SCULPTING YOUR BODY ADVICE
Posted: 6/6/2008 2:33:05 PM | | Ok, I'll bite. Can you explain the best grip for deadlift and how to make my actual grip stronger? My hands are weak. I no longer use gloves for deadlift. | |
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| SCULPTING YOUR BODY ADVICE
Posted: 6/6/2008 3:31:52 PM | In Judo, one excersize we always did to strengthen our grip was to repeatedly make a fist and release.
You could squeeze a tension ball or those spring tension hand grips. | |
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| SCULPTING YOUR BODY ADVICE
Posted: 6/6/2008 5:26:17 PM | I am looking to get wider shoulders and better shaped upper body
heres a pic if it helps...
http://img211.imageshack.us/my.php?image=dsc00180kt3.jpg | |
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| SCULPTING YOUR BODY ADVICE
Posted: 6/6/2008 6:56:48 PM |
Ok, I'll bite. Can you explain the best grip for deadlift and how to make my actual grip stronger? My hands are weak. I no longer use gloves for deadlift.
I have NO experience using them, but you can use lifting hooks. | |
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| SCULPTING YOUR BODY ADVICE
Posted: 6/7/2008 8:57:28 AM | | stronger grip :- buy a soft tennis size ball and squeeze it, also if you are a member of a gym ask an instructor if they have a grip test and ask if you can use it every couple of weeks to see if you are improving | |
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| SCULPTING YOUR BODY ADVICE
Posted: 6/9/2008 3:08:37 AM | Using lifting straps will not encourage your grip to get stronger. You just need to suck it up and keep training heavy and hopefully your body will adapt to the stress and thus your grip strength will increase. Farting aroung with tennis balls and other airy fairy malarky will do jack all - strength adaptions are directly related to the amount of stress you place upon your body - i.e you need to give it a reason to adapt by overloading it. So, tennis ball or heavy ass barbell? The choice is yours.
Wider shoulder dude - build up your deltoids and traps using a combination of shrugs and overhead dumbbell/barbell presses and front lateral dumbbell raises. | |
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| SCULPTING YOUR BODY ADVICE
Posted: 6/9/2008 3:56:56 AM |
Originally posted by Iconoclast v.2.0
Can you explain the best grip for deadlift and how to make my actual grip stronger? My hands are weak. I no longer use gloves for deadlift.
Sure, glad you asked.
For the warm up sets, I advocate standard overgrap, ie palms towards you. For an example, watch this: http://www.youtube.com/watch?v=XJ20kjRPQqI , although that grip is obvious.
Advantages are that is the neutral position for most people and does not do anything particularly undue to joints aside from the ridiculous weight hanging off your hands. Disadvantage is when you grip goes, the weight falls out.
For the main lifting sets, I would suggest an alternated grip- one hand palm out, one hand palm in. This means that the bar cannot roll out of your hands and it is a shade easier to grip the bar. This will look like this: http://www.youtube.com/watch?v=d4YCMtbOkis . Alternate hands between sets. This can put extra stress on joints depending on your flexibility.
As for building up grip- doing as much as you can with normal grip is a good start, then switch to alternate. On other days, do some forearm exercises - http://exrx.net/Lists/ExList/ForeArmWt.html spread those throughout your week at the end of your other exercises.
Never be afraid to use wrist straps once you have reached the point of forearm failure. I tend to keep them for the last set on deadlifts when I push the limit, but there are a couple of other exercises they come out for too. There is no need to compromise your workout because your forearms are exhausted- ignore the advice of the 'diehard' internet warriors who propose otherwise. | |
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| SCULPTING YOUR BODY ADVICE
Posted: 6/9/2008 3:16:23 PM | Agree with crazytimes. I use straps for my last (heaviest) sets. I'm not going to let the development of my posterior chain suffer because of poor grip. Plus, I think my forearms are on the verge of being too big, and as a female I have no desire to have jakt forearms. 
Also agree about the alternate grip - less rolling of the bar, except if you're doing Romanians, in which case I think overhand grip is best. | |
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| SCULPTING YOUR BODY ADVICE
Posted: 6/10/2008 9:24:18 AM | Its always amazed me how foolish people are when it comes to training back. Think about this, every muscle in your back is larger and more powerful that the muscles in your forearm that control your grip. Why on earth would you govern your weights based on your grip failure when your back is capable of so much more.
For this reason any professional bodybuilder would tell you to use lifting straps. They are meant to lock your grip to the bar so you can work the muscle to failure instead of grip failure. You still want nice forearms though to balance your physique so if you use straps, you need to do a few forearm exercises in your routine to make sure they are getting worked.
For the dude looking to build a wider shoulder base do heavy presses and lots of side laterals. Arnold use to have weak shoulders and he worked them up by starting everyday with side laterals until he felt they were in balance. Side laterals will also develop nice tie-ins with your biceps and triceps muscles.
Good luck | |
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| SCULPTING YOUR BODY ADVICE
Posted: 6/10/2008 11:43:52 AM | | BP, your arms look great. I think forearm strength is vastly underrated. All the things we do with our fingers require strength in the forearms. I don't think you'll get "jacked" or "ropey," unless you juice. | |
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| SCULPTING YOUR BODY ADVICE
Posted: 6/10/2008 6:10:14 PM | | No juice here. I just get very vascular on my upper body when I lean out, and veiny forearms is NOT attractive on a female. | |
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| SCULPTING YOUR BODY ADVICE
Posted: 6/11/2008 7:54:25 AM | | The best grip for a deadlift is one hand over, the other hand under. Almost like holding a bat. I would suggest that you put your weaker hand under (facing palm up), and the stronger hand over (Palm facing body). | |
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| SCULPTING YOUR BODY ADVICE
Posted: 6/11/2008 8:46:41 AM | In order for you to get wider shoulders you should use a overhead pressing movement. I suggest you warm the shoulders up with Seated dumbbell press. First set at 50% of max for 15 reps. Second set 70% of max for 15 reps. Third set at 80% of max for 15 reps.
Alternate each set with a rear deltoid movement. Follow same ascending order as for Seated dumbbell press., but at a fourth set at 90% of max for 12.
Move on to a Smith Machine with upright bench for Shoulder press. Here you want to use a should with grip and follow a natural path. DO NOT let your elbows break parallel. It will take tension off the shoulders and clavicle cavity. Start with 80% of your max for 15 reps of 3. On the fourth set you want to try and go up weight to about 90% for no less then 8 reps.
Alternate between these set with side lateral Cable raises. DO NOT jerk and snatch weights when working ANY lateral movements. These are small supporting muscles. Concentration of contractions is needed. Pick a weight you can stick with for 4 sets of 12. I suggest 70%-80% of your max weight. Contract through out the movements.
Your goal is to gradually increase your weight on "presses" week to week. Until you feel your frame has reached it's "Natural" weight capacity limit. The muscle you gain will give your shoulder the appearance of being broader. Your bone structure itself can not be changed naturally.
Let me know how your progress is coming along.  | |
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| SCULPTING YOUR BODY ADVICE
Posted: 6/11/2008 9:08:23 AM | Lifting hooks and straps is a sure fire way to "weaken" your grip and limit your natural strength. Hooks and straps should only be used on forced sets. Meaning on a fourth or fifth set.
Key question. Why are you performing dead lifts at such a heavy weight that you would actually need grips or hooks? Stick with a weight that you can hold. If you are preparing for a power lifting event straps and hooks are not allowed so it would not benefit to use an aid you cant use in competition.
If you are trying to target your lower back, hips, and hamstrings there are many other exercises I can refer to you that will target these muscle groups.
Also, work on strengthening your forearms. Get a stick with a good width (thickness), about 16-18 inches in length. Find a piece of sturdy rope (waxed) and cut to about 55 inches. Tie and knot that to the stick. Tie a 5lbs/10lbs/20lbs ect. Tuck your elbows it to the side of your body, and roll the weight up using your forearms. Moving your hands in a ringing motion. This will strengthen your grip and build up your forearms.
If you have carpal tunnel injuries in your wrist see doctor first before doing these movements.
Keep me up on how you progress.  | |
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| SCULPTING YOUR BODY ADVICE
Posted: 6/11/2008 9:37:46 AM |
Third set at 80% of max for 15 reps
fourth set at 90% of max for 12
Are you kidding? 80% of your max for 15? 90% of your max for 12?!?
If you're genuinely using 80% of your max then you're not going to be lifting a great deal more than 8 reps at absolute best, and if you're using 90% of your max then it's an absolute miracle if you get 5 reps. | |
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| SCULPTING YOUR BODY ADVICE
Posted: 6/11/2008 4:58:40 PM | To clearify. Not of your max Weight for one lift. For your max "workout weight". Meaning the most weight you've workout with before total muscle fatigue. Not talking power lifting terms. I'm speaking in term of muscular development. Muscle building terms. Reps in ranges of 8-15. If you are getting 8 of anything you should be on your 4th or 5th set with them being your last.
Example. My workout weight max and my power lifting max are far apart. My workout pyramid flat bench "might" go as followed. 225lbs for 15 reps, 245lbs for 12, 275lbs for 12, 315lbs for 8/10. My Max workout weight there would be no less then 315lbs.
If I was getting ready for a power lifting event. My first lift would be 315lbs, my next lift would be 405lbs, and my third attempt would depend on who I'm lifting against and if I'm last of first. My max there would be no less then 405lbs.
Hope this clarifies things. | |
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| SCULPTING YOUR BODY ADVICE
Posted: 6/12/2008 3:06:02 PM | | A bit of vascularity on a woman is rather attractive, in my view -- a lot nicer than fleshy and helpless-looking. | |
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| SCULPTING YOUR BODY ADVICE
Posted: 6/14/2008 7:02:19 AM |
A bit of vascularity on a woman is rather attractive, in my view -- a lot nicer than fleshy and helpless-looking.
Hey! Fleshy does not always equal helpless, lol. I am damn strong. Dropping those last pounds is much harder than in the beginning.
BP, your new bathing suit looks like a Missoni. Love it. You should put your back shot back up. | |
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| SCULPTING YOUR BODY ADVICE
Posted: 6/14/2008 7:37:51 AM | I should clarify - the vascularity I get on my forearms looks like a science experiment. I do like that nice little vein that runs down my bicep, but the forearm stuff - ugh! If POF allowed more pics, I would put one up to scare...oops I mean "show" you!
Icon, if I put up the back pic, I'll have to take down Randy!!!!! 
And I agree - fleshy does not equal helpless! Scrawny = helpless.
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| SCULPTING YOUR BODY ADVICE
Posted: 6/14/2008 10:46:51 AM | While at 21 I am sure you know absolutely everything Ignite, you are not correct about the grip because they are two different types of muscles. What you are speaking about is building large muscles which you do by tearing them down repeatedly. When someone wants to strengthen their hands they should be using tennis balls or whatever else they want to use because it is the repetition and the resistance that builds the muscles.
I experienced significant atrophy last year in my arms and my hands. Worked with weights, swam, what really got both back into shape was getting my typing hours back where they were before I became ill. Use is what toned and rehabbed the muscles. | |
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| SCULPTING YOUR BODY ADVICE
Posted: 6/14/2008 11:27:18 AM |
While at 21 I am sure you know absolutely everything Ignite, you are not correct about the grip because they are two different types of muscles. What you are speaking about is building large muscles which you do by tearing them down repeatedly. When someone wants to strengthen their hands they should be using tennis balls or whatever else they want to use because it is the repetition and the resistance that builds the muscles.
You don't think holding a barbell weighing hundreds of pounds is sufficient resistance to strengthen the muscles in your forearms? I think there is a place for static and dynamic work in building grip and forearm strength, personally.
I experienced significant atrophy last year in my arms and my hands. Worked with weights, swam, what really got both back into shape was getting my typing hours back where they were before I became ill. Use is what toned and rehabbed the muscles.
I'm going to assume (and hope) you're talking about myogenic tone here, and not looking 'toned.' In which case, in what world are you living where deadlifting hundreds of pounds doesn't use the muscles in your forearms? | |
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| SCULPTING YOUR BODY ADVICE
Posted: 6/14/2008 4:23:22 PM | I was in a coma and nearly died, I could barely lift a 2 pound barbell. Every type of exercise I tried to rehab was excruciatingly painful until I got into the water but no matter how much work I put in, it wasn't until months of typing that my arms started looking normal again and that I regained the strength in my hands. And no, I don't really think given the nature of the physical condition that lifting shitloads of weight would have helped because my muscles were relearning how to function.
My point was not that deadlifting would not strengthen muscles but that with respect to grip, there were other options that could help strengthen and build where no amount of deadlifting would. My post was really in response to Iconoclast in terms of grip because she does not have the underlying muscle strength to grip properly and applying more pounds of pressure isn't going to help her to build it. | |
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Posted: 6/14/2008 4:48:35 PM | When it comes to bodybuilding I DO know my stuff. I have litereally researched for thousands of hours on the topic and I do not appreciate your negative ageist attitude.
I sympathise with your situation, however you must realise that yours was vastly different to Iconoclast's as I am pretty sure she would be able to lift a 2lb barbell at minimum.
Your road to recovery from a serious injury would obviously have been different to her road to increasing general grip strength. Thus your anecdotal claims cannot be applied.
For example, no one in their right mind would advocate someone coming out of major leg surgery to perform heavy squats as a rehabilitative exercise - but does that debunk using squats to increase leg strength? No, as it has it's tried and tested place in a "strength" program, which is ridiculously different to a "rehab" program.
She should only lift a weight that she is comfortable with, "heavy ass" was probably innapropriate for her goals, but the idea remains the same.
Here is a good article covering most aspects of grip strength training: http://www.bodybuilding.com/fun/par15.htm - Like I said before, no amount of tennis ball squeezing or typing will make you magically pull a 727.5 lb one handed deadlift.
Lastly, where do you think grip strength comes from? What do you think you are training when you are squeezing that tennis ball? Let me know why clutching something very heavy is less efficient than squeezing something soft repetitively for building brute strength. If your argument were true every writer, computer geek e.t.c would have no problem crushing one of those grippers in the article to death! | |
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