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  1. #1
    Devez is offline Senior Member
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    Default Wrist roller sets and reps(?) Bud? Dave W? Anyone?

    Being that my grip and wrists are lagging a bit, I made a wrist roller to address this. I understand programming when the goal is endurance or strength, hypertrophy etc etc. This exercise perplexes me a bit in this regard due to the constant motion of the hands, and the much longer reps (all the way up then down). My goals being for strength, anyone have any ideas/input on an appropriate rep/set scheme?

  2. #2
    GunnyHighway is offline Senior Member
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    I set the weight so I can just do it once over and down, once under and down as one set.

  3. #3
    vhp01 is offline Member
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    Are you looking to build some size in your forearms? I have been working the finger extension holds like in CC2. And it has added noticeable muscle to my forearms. I don't do specific grip work because my job has a lot of repetitive motion. My crushing grip seems to be stronger just by building up the strength in the other direction.

  4. #4
    Devez is offline Senior Member
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    As an avid CCer I do use some of the Cc2 grip stuff. I find that it doesn't address strong wrist motion and thickening the wrist tendons though, thus my interest in the wrist roller. The towel hangs are cool. There isn't much info on the net about set/rep schemes for wrist rollers. Usually a guy would try a few schemes out and see what works but these mystify me for some reason.

  5. #5
    bwwm is offline Senior Member
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    In grip sport, WR is usually used as more of strength endurance test and training tool. If you're specifically looking to build up wrist strength then sledge work, formulator, plate curls, and wrist curls are a number of exercises that you can use. Having said all that, you can load the hell out of the WR (assuming you made one that can mount in a squat rack or cage), and do very heavy torque lifts with it in either/both directions. For those, you don't roll it up all the way. It will only get 2 planes of wrist strength, and miss the other 2.

  6. #6
    Devez is offline Senior Member
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    The WR I made mounts on my squat rack and does have a loading pin. The roller part is two inches. I can load whatever weight on it. For brute strength, doing one set all the way up and down with a heavy weight sound reasonable? My intention is to do some forward and reverse sledge levers to address the other two planes. Full on sledge work on a tire may be a bit too taxing to add in with the rest of the stuff I do. One heavy set? This was also suggested by a previous poster

  7. #7
    bwwm is offline Senior Member
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    I'd do 3-5 heavy sets, 1-2x/week to start. You'll have to vary it up to avoid accommodation anyways. I think that with what you have planned will get you started.

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