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  1. #1
    wv2de is offline Senior Member
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    Ramstein, Germany
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    Default Oops... Overdid it with the CoC #1 - suggestions?

    I got my new shiny CoC #1 last Monday, and had it on a business trip in the car for the whole week. Needless to say, I picked it up every so often and banged off a few reps, GTG style. By the end of the week I could do 5 reps per hand no problem. But depsite the muscular gains, my hands got pretty sore from doing all that (they only really hurt under strain, though, not while typing or playing guitar). I'm going to switch to just training twice a week 5x5 with the gripper, but I can't afford to have my hands messed up, so I'm taking a week off from all training involving my hands. I wanted to start on a bench and deadlift program this week, but decided to wait and let my hands get over the strain first. Any suggestions on avoiding future pain or helping my current situation other than what I'm already doing?

    Thanks,
    wv

  2. #2
    geoplaten is offline Senior Member
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    Default

    No suggestions, but I did the same exact thing a couple weeks ago.

    Are there some things that don't fit in well with the GTG program?

  3. #3
    wv2de is offline Senior Member
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    Default

    Quote Originally Posted by geoplaten View Post
    No suggestions, but I did the same exact thing a couple weeks ago.

    Are there some things that don't fit in well with the GTG program?
    How long did it take before your pain was gone?

  4. #4
    ad5ly is offline Senior Member
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    Nov 2008
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    Default

    I overtrained my hands with the No.1 Gripper also..(especially the left hand)....I took a few weeks off from grip training...then resumed again with the TRAINER...and eventually worked back up to the No.1....Now I do gripper training 2 days a week only...and not allways with my toughest gripper...sometimes I will do high reps with the Trainier...then another day I will do low reps with the 1.5...but never overtrain...Dennis

  5. #5
    stego is offline Senior Member
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    Default

    From what I've read in various articles/books, grip can be trained 2-3 per week, following you regular workout.

    The ironmind site gives a few pointers on training with their grippers. I have a trainer and a #1, but only work them 2-3 times per week. I'll usually do a set of 15-20 reps with the trainer to warm-up, then do 3-4 sets of 3 reps with the #1...
    "Do not be wise in your own eyes; fear the LORD and shun evil. This will bring health to your body and nourishment to your bones."

    Proverbs 3:7-8

    My Youtube Channel

  6. #6
    Dak Ink is offline Senior Member
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    Nov 2008
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    Antelope Valley CA & Phoenix AZ
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    Default

    Also remember to balance your training.If you are doing gripper closes you should also be doing the opposite movement( opening your hand) with the bands( I forget the name of them but Iron mind sells them or you can start with the thick rubber bands that come on veggies).Also hand care is important, massage, contrast baths etc do help quite a bit.
    Im sure some of the grip experts on the board can go into better details as Im just a novice but these are the things that have helped me so far.

  7. #7
    geoplaten is offline Senior Member
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    Default

    Quote Originally Posted by wv2de View Post
    How long did it take before your pain was gone?
    About 4-5 days. I would describe the pain - really, more like an strong ache or discomfort - as being relatively localized in the middle two fingers of each hand, especially in the base of those fingers.

  8. #8
    Zach Coulter is offline Senior Member
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    Nov 2008
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    Default

    It's kind of interesting hearing these stories over and over because the pain seems to vary in location from person to person. I've talked with lots of gripper-newbies in the past few years and I've heard some people never feel pain in their hands, but their wrists hurt for a week or two to start, or some people only feel pain on the back of their hand, others only feel pain at the base of their fingers on the inside, others feel pain in select fingers while the rest are pain-free. It's simple tendonitis. You're putting your hands through a new, heavier resistance than they have ever had to endure, so they are reacting by telling you they need a break. For me, the pain was in the back of my hands and bit in my wrists. I took a week and a half off and the pain subsided and it hasn't returned since.

    I currently train grippers 2-3x a week and am beyond #3 range. I think the same thing would work pretty well for someone around #1 level.
    No excuses, all honesty.

    http://zcoulter.blogspot.com/

  9. #9
    Adam T Glass, RKC is offline Senior Member
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    Minot, ND
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    Default

    Treat your COC with the same respect you would your deads and squats. 2-3 times a week for low reps. Its not like a 5lbs resistance Kmart special, even a #1 is tremendous poundage compared to what your hands typically squeeze. If you keep that up you will not be able to close it for even one rep.

    Take a week off, and break in slowly and logically. 2 times a week for 3-5 sets of 3-5 reps, over time you need to test and see if you do better with more or less. There are no quick hard answers for YOU, only you can sort these things out. Good luck and stay healthy

  10. #10
    stego is offline Senior Member
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    Default

    Good points from Adam...

    In my case, following the Ironmind guidelines, I've gone from partial closes on the #1 for 3 reps, to 3-4 full closes on the #1 in only 3 weeks of training... training 2-3 times per week. I usually take about 2-3 minutes rest between sets.

    So for me, that worked, and hopefully will continue on until I can close the #3...
    "Do not be wise in your own eyes; fear the LORD and shun evil. This will bring health to your body and nourishment to your bones."

    Proverbs 3:7-8

    My Youtube Channel

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