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Laszlo wrote:OK, after the first week of this bulk i'd put on 1/8th of a pound. After the second week i'd put on a further two pounds ....

Water, mayne. Did you increase calories?

Weigh yourself daily after your morning dump and calculate your weekly average. I've started doing that too. Some people need it with heavy water fluctuations.

I'm out now. First chest day of my second phase!

I increased calories, yeah, but not two pounds worth! I would weigh myself daily but the scales at the gym are bad ass so I only trust them.

I did chest yesterday. I felt like Jesus after he's done a chest workout

It's water mayne, don't sweat that shit. Keep eating like you are and check next week. Which... will also be water if it increases by that much :p

I n eed to increase too. Think I'm add 300 kcals and if that ain't enough, another 300.

bit some shadow boxing today for about 30 minutes

was a good work out

Paranoid that my forearms are small relative to the rest of me. Any recommendations on forearm exercises?

garethom wrote:Paranoid that my forearms are small relative to the rest of me. Any recommendations on forearm exercises?

Deadhangs. Just hang as long as you can off of a pull-up bar. And try to increase the duration during your next session.

Hammer curls.

Squeaze the bars/dumbells tightly on exercises like benches or whatever.

To me, the best forearm exercises for forearms are still deadlifts and rows, though.

Genevieve wrote:

garethom wrote:Paranoid that my forearms are small relative to the rest of me. Any recommendations on forearm exercises?

Deadhangs. Just hang as long as you can off of a pull-up bar. And try to increase the duration during your next session.

Hammer curls.

Sick. I like hanging off shit anyway, we got a load of new bars recently.

Haven't done hammer curls in a while either.

Overhand ez bar curl
Overhand and underhand wrist extensions
etc

Laszlo wrote:Overhand ez bar curl
Overhand and underhand wrist extensions
etc

Do those already. With the overhand ez bar curl, I bang 5kg either side (so a total of 20kg inc. the bar) but I hit a wall. Like, I can't add 2.5kg on either side, I just can't do it.

What sort of rep range?

There's another good one but it's a bit awkward to explain - i'll see if I can find a video

Edit

Laszlo wrote:What sort of rep range?

There's another good one but it's a bit awkward to explain - i'll see if I can find a video

Like, 8, 8, 6, usually at the end of a session.

Thanks man.

garethom wrote:Paranoid that my forearms are small relative to the rest of me. Any recommendations on forearm exercises?

Tricep pushdowns with an underhand grip work well for me.

Screwdriving screws in is also killer but I find most gyms don't have the equipment for it.

Edit - do any of you do anything for grip strength beyond hanging from stuff/holding heavy stuff? I seem to remember Gen rating those covers you put on the bar to make your grip... wider.

Yeah those are good. Fat gripz. They make bars harder to hold. Works well! About as expensive as an average supplement but way more effective.

I don't use them right now but I might again later

I've got a pair of Fat Gripz, really recommend them. Usually have 1/2 sessions a week with them, kill your knuckles the first few times you use them but the grip strength difference you get after a month is really noticeable.

You can also get a variation of them that you have to 'hold' closed under extra tension as they're trying to spring open. Haven't used those myself.

Also have one of those squeezy grip things that look like a V with pads on and a spring in the middle. Keep it in my desk drawer and do reps with it whenever I'm on the phone.

wub wrote:I've got a pair of Fat Gripz, really recommend them. Usually have 1/2 sessions a week with them, kill your knuckles the first few times you use them but the grip strength difference you get after a month is really noticeable.

You can also get a variation of them that you have to 'hold' closed under extra tension as they're trying to spring open. Haven't used those myself.

Also have one of those squeezy grip things that look like a V with pads on and a spring in the middle. Keep it in my desk drawer and do reps with it whenever I'm on the phone.

Got some of the squeezy grip things, rate them. Will check out those Fat Gripz too.

Wub, Gene, Laszlo u r all my dsf friends

Depending on what you've got at your gym, you can be really sadistic and fit the Fat Gripz to the pull up bar

garethom wrote:

wub wrote:I've got a pair of Fat Gripz, really recommend them. Usually have 1/2 sessions a week with them, kill your knuckles the first few times you use them but the grip strength difference you get after a month is really noticeable.

You can also get a variation of them that you have to 'hold' closed under extra tension as they're trying to spring open. Haven't used those myself.

Also have one of those squeezy grip things that look like a V with pads on and a spring in the middle. Keep it in my desk drawer and do reps with it whenever I'm on the phone.

Got some of the squeezy grip things, rate them. Will check out those Fat Gripz too.

Wub, Gene, Laszlo u r all my dsf friends

Anybody know of any cheaper variants of fat gripz? On a bit of a budget this month...

garethom wrote:Anybody know of any cheaper variants of fat gripz? On a bit of a budget this month...

EDIT - BTW, the expanding version are called Grip4orce