I was where you are at about a year ago before I bought my Versa Gripps.
My rows, pull ups and especially Meadows Rows (love these) stalled because by the time I got to them in my routine, my forearms were either fried or ready to dominate based on the day.
Oh, forearms get trained multiple days a week plus some manual labor around the house/in-laws house. That's why they end up fried after 10 or so sets.
I tend to have dominate forearms/biceps on back anyway so straps also help take them out of the equation.
Careful, you're going to get downvoted by then "muh grip strength" a.k.a.weak back & hamstrings crowd.
Seriously though, as long as you aren't completely neglecting grip training, straps are amazing.
The guys that go on about not using straps because grip strength usually don’t have as strong a grip as they think anyway. I’m a part of that small subset of grip nerds that trains on super heavy grippers and for picking up odd things like “The Blob.” I use straps on my other lifts because not only does grip give out before the back, but you can fatigue your grip to the point that it interferes with direct grip training as well.
You're the one to adk then. What happened to the grip strength sub? I never see updates from there anymore. I used to train grip myself, but only a little so it wouldn't hold me back for bouldering.
The grip strength sub is still going and gets a post here and there. I primarily go to the Grip Training Sub. These are niche areas, though. There just isn’t anywhere near as much activity as there will be in other strength sport subs.
I've closed the CoC 3 in the past (at the moment I have weak baby hands so I struggle with the #2), but getting back there). However, I've found that gripper strength doesn't translate that well to most exercises in the gym. It's beneficial, sure, but it helps more to focus on forearm training and holding heavy barbells (fat grips are awesome to that end).
I use straps sometimes to avoid overworking my forearms, because they can get punished pretty hard, and also for mobility work (like locking in a front rack position).
Yeah, grippers don’t do much for barbells. That said, having grip fail on heavy pulls isn’t necessarily great for grippers if you’ve got them programmed. Pulls can help warm the hands up, but I like to strap up on heavy sets if I have grip training planned after the big lifts.
I like to throw in forearm and grip work after every workout, so 3-5 times per week. If I do heavy pulls I go lighter on the grip work. If forearms need more recovery I use straps.
Farmer's carries, dead hangs, hold on to your last RDL or deadlift rep for as long as you can. More direct work includes wrist curls and reverse wrist curls, wrist rollers, and the list goes on.
There's a whole grip training subreddit with a lot of info as well!
Low key you can get really cheap adjustable grip strength trainers like this that work really well for me. I just keep them at my desk while I work so I have no excuse not to train grip a little bit each day.
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If you want to maximize with a long view:
Step 1: Use straps on everything else, then directly train forearms at the end of 2 sessions per week using 1-4 wrist exercises, all supported, all rest-pause for 3-6 sets of 20-30, or using threshhold myoreps*:
1. Wrist curls
2. Reverse wrist curls
3. Wrist rotations (you hold dumbbells and rotate between supination and pronation)
4. Dumbbell jerk its (you hold dumbbells vertically, lower by tilting the top away from you, raise by tilting the top toward you)
Step 2: after you stall, start training the specific grip skill you care about:
* If you want to crush stuff with your hand, train using one of those spring clamp grip strengtheners.
* If you want to carry heavy stuff, do farmer's walks.
* If you want to manipulate heavy things, either alternate the above two, or use a wrist roller.
* If you want to lift yourself, do dead hangs (not pull ups, unless you add them at the end of your training session after working back in more specific ways).
* If you want to do strapless powerlifting, do that.
^(* Threshhold myoreps: you do 15-30 reps, rest 3 breaths, then AMRAP, rest 3 breaths, etc. You stop when you hit a lower threshhold e.g. half your first set's reps. This is similar to Borge's first version of myo-reps, but with AMRAP instead of cluster sets.)
Yeah sure, typically people grip things way too deep in their palm. It's better to hold onto things with your fingers. The other part of grip is learning how to hook grip properly, but that's hard to explain over text so look up some videos.
I alternate weeks, one week biased towards grip strength (fat grips on dumbbell/barbell, no straps, etc) the following week more isolated... Not really sure why I decided to do it that way tbh, but I enjoy it lol
Nah, straps crowd is more often than not weak grip crowd, because of never doing any targeted grip work. This is not to say straps don't have a place, but if you substitute them for grip training you're going to have a weak ass grip.
I think most people should be able to deadlift, strapless, with a double overhand grip and without being limited by grip strength. If you can't, you probably have weak little baby hands. I mean, there are guys pulling 400Kg+ deadlifts with double overhand grip, no straps.
Um, I'd say hook grip is very much double overhand (just a variation of it).
Terry Hollands has pulled 240Kg on a 3" axle deadlift. So there's a reference for a straight overhand grip, no hook. That should put you at least somewhere in the 300;s with a regular bar.
Sorry but I am that dude. Lifting straps are a bandaid to the actual issue. Weak forearms
Switch grip I can deadlift my PR until failure and not have my forearms struggle.
If you're using straps for 3/400 lbs your forearms are trash
Your forearms will *never* be as strong as your glutes, hamstrings and back muscles, simply due to proportionate size and leverage.
The simple fact of the matter is there's a reason professional strongmen, powerlifters, Olympic lifters and bodybuilders use straps during their training.
If you want to hold back that training until your grip strength catches up, that's your perogative, but don't pretend that making your forearms the point of failure on every lift is somehow optimal.
My dude. Read my comments.
The point of failure is my lat/trap/delt/back on deadlifts, weighted pull ups , pull downs etc.
I can lift my max and or go to back failure in reps before my forearms fail.
The point is I don't *need* straps because I've been wrenching as a mechanic for a decade and heavily working my forearms.
Well dude, everyone is built differently. If you have a short torso and long arms you are likely to have a more disproportionate strength in back vs. forearms. If it means getting a couple more reps out on your second or third set then straps can be a useful aid for back. If you're using them for all warm up and working sets then yeah, ease off the straps.
I'm convinced (from anecdotal experience) that people that shit on straps have shit backs, hams, and forearms, even though they tout that going strapless will help their forearms lol
100%. Straps let me do deep and slow eccentrics on RDLs. Like for a set of 10, if I didn’t use straps, all I’d be thinking about after rep 3 is the bar slowly rolling out of my hands, and not keeping my hamstrings loaded.
^ this
For people in doubt, next time you go to gym look around and see who has worn out straps. Odds are not every guy with big back is using straps but I bet every guy who has well loved straps is huge (some selection bias obv but still).
I know straps are kind of a meme rn cuz of sam sulek and influencers selling straps but I've been using them before sam sulek became famous and I swear by them
I've been used straps on all my back exercises as well never did any direct grip strength training but my grip is still becoming stronger so when people talk about that it's not like you won't be able to grab a glass of water some day
I think doing reverse curls and wrist curls superset is a great forearm workout. That and dead hangs. Dead hangs are just good for grip but also decompressing tbh.
When you superset, you typically don't want to train the same muscle groups in both sets. Using antagonistic pairs (chest and back, tris and bis, etc) or unrelated groups (forearms and quads, shoulders and core, etc) is generally the better way.
The reason behind this is so that muscle groups worked in a superset have time to rest while the other group is working.
If you want to save time using a single group of muscles, you can always try dropsetting (very short rest after failure, then lower weight, then to failure, then lower again, etc) or myoreps (taking a super short rest after failure, then crank out a few more reps until you need to rest again, then repeat a few times).
edit: that said, you will still get a decent stimulus supersetting forearms with forearms because of how quickly forearms can be trained again, but you probably still want to give them some rest so the lactic acid has time to fuck off lol
I am coming down from using straps too much. You should be very selective where you use the straps, especially if progressing with strength on deadlifts is something important to you.
Today was my back and arms hypertrophy day, and tried doing grip training at the end and my forearms were already toast, even with using straps for several lifts. Using them only when necessary can really help keep your grip strength to track better with your other lifts, but probably only so if you do a some isolated grip training as well.
Funny you say that. I started using straps only 2 weeks ago on pull day (after 2 years of lifting) and the difference is insane. I can finally start progressively overloading on my deadlifts again ... and I continue doing forearm training regularly as well!
Trying to make your target muscle be the limiting factor during a lift makes sense for hypertrophy. If nothing else it can be helpful for mind muscle connection. I like lifting straps for pull-downs, chins, rows, shrugs and would gladly use them for DB lunges, deadlift variations, and farmers carries. I also like the IPR Fitness Iso Handle, a simple attachment for a cable machine that allows you to wrap the grips around your wrists so you don’t have to hold on. I use that for straight arm pull downs, rows, bicep curls, and facepulls.
Agreed. Lifting straps are goated. I use cobras for Rdls and heavy back exercises. It sucks carrying them around but they're worth. Lately I been to lazy to use them but now I have motivation again. Thanks
Like others are saying, it should be common sense that going through your routine with straps isn't going to deteriorate and atrophy your forearms and grip strength lol. I typically throw straps on after my first or second working set so I can "keep muh grip strength" and keep things simple, but congrats for joining the strap life lol. Have great, safe lifts bro! 💪
You cant directly compare them like that. When youre rowing, your back is actually moving the weight concentrically and eccentrically while your fingers are static. You can get crazy fucking strong before your grip is gonna give out. 100kg rows should never be an issue of grip strength for example, your back should always give out first, if not youre just straight up weak in your grip.
Keep in mind wrist flexion/extension is not the same as grip. Big forearms do not always mean strong grip. Hand strength and grip strength are mostly tendon strength, which takes time to gain and doesn't show as big muscles. So you could have some wiry old craftsman, stronger than a young hobbyist body builder. Shake his hand, and you will know.
Mhm. Started using lifting straps about a year ago, my back is now my best feature. I have an, honestly, overbearing back lmfao, to the point I want to start to focus on maintaining back and focusing a bit on bringing up my forearms because they’re comparatively ridiculously skinny 💀
I bought a pair of cobra grips a few months to try and deal with elbow problems (I’m 40 with about 20 years of BJJ/MMA training so my joints are not great) and they have been a game changer.
Basically my core sucks, so my grip is actually stronger than my back, because my core can’t stabilize the workload enough to stress my back, and also my rear delts and lats always struggle to transfer the load, so straps don’t help. Just gotta listen to what body part is lagging.
Whilst they are good I tend to only use them in the later sets when my grip strengths is much more fatigued
If you use straps from the get go you will really hinder your grip strength progress
what do you need grip strength for? If you're a climber or something then sure, but I'd rather have a huge back and ask my friend to open the pickle jar for me.
This is true but not everyone has unlimited time in the gym to train literally every muscle separately. It's like arguing that you can better train your spinal erectors directly, so don't ever do RDLs, squats, or bent-over rows because your low back might limit you. I think going strapless until your grip becomes limiting is a fine middle ground.
That’s true, but this is a comment chain talking about firearm growth. I do 4 sets of forearms twice a week, takes barely any time. And the difference is that training your forearms through grip is purely isometric, it’s like expecting great ab growth through planks.
They are so easy to train quickly with myo reps. I use the pre-set barbells, do 20-30 reps for the first set, rest for a few seconds, then do sets of 10 until I can't anymore.
Takes 3-12 minutes (and with 12, you can really cook them) a week to train forearms. Calling a bunch of isometric 50 RIR work enough and opting not to do a few rest-pause sets is a poor strategy for growth.
We similarly shouldn't skip direct ab training despite them being given a bunch of 50 RIR work during squats.
Never said it was optimal; in fact I very clearly said the opposite, that it's convenient for people who don't have time to train every single muscle and want the most bang for their buck. Also, it very obviously isn't "50 RIR" if your grip is failing. Your forearms WILL grow from everything else you do in the gym, it's quite silly and dogmatic to pretend that only direct forearm training will do that.
Yeah using straps will allow you to do forearm isolation and back exercises on the same day. I hate going straight from rows to forearm curls without using straps.
that's what the straps are for. I use straps for every working set and probably *do* have a comparatively weak grip as a result, but I can dumbbell row 120 lbs for 12 (with straps)- not crazy by strength standards but I don't think anyone would see that and say "forearm strength lacking".
I'm not against using straps. I did used it too, my back is my most dominant. But for me, being able to pull something is more important than having a huge back. I want to be able to pull myself and having a smaller back but thicker forearms, than not being able to pull myself and a huge back and skinny forearms.
This is what I think, if my forearms lacks strength compared to my back, I would do my exercises without straps, and once my forearm gave out before my back I would squeeze the juice of it with the straps. That way, my forearms will keep growing and my back is not going to stop growing as well.
What? Where in my post did I promote neglecting forearms? And where is my strategy inhibiting back training?
This is the generally accepted way to use straps. You don't need straps for warm up sets, feeder sets, fatigued back sets. Why use straps if you don't need em?
Why remove grip training only to do grip anyways?
You’re implying not using straps for posterior work that aren’t your working sets is enough stimulus to replace direct work to your grip and forearms
If you don’t recognize how **silly** that is…
I also didn’t imply that **you** implied replacing **all** grip/forearm work either
But it’s okay I understand some people contribute to the average reading comprehension levels
Sarcasm aside, not using straps for a lift is not even comparable to any kind of direct mechanical tension to your forearms. Replacing some for one respectively is a net negative. Sorry if you think otherwise
If your grip doesn’t give out on back training:
1. You’re sandbagging
Or
2. Your entire posterior chain is weaker than your forearms
That’s not the own you think it is, but was a cute try tho
I have constant wrist pain during flexion or extension after using straps for a few months.
The strap always dug into the wrist a little and now my shit is all fucked up whenever the wrist is not straight
There are 2 goals here, grip strength and back training. Whilst I agree straps are fantastic for back training, if you want to have any semblance of forearm strength you'll either have to add in some grip training or not use straps 100% of the time.
For example, I tend not to use strap below 180kg for deadlift as I can do it raw (with chalk), that does some forearm work to keep them decently strong and then the odd things here and there, grippers etc. Whereas above that I opt for straps as my form breaks down due to grip entirely around 180-190kg for sets of 5 (as a single I've lifted 230kg with straps so it's most certainly my grip limiting my back at this point).
The strap goes under the bar and over not over the bar and under. You’re definitely using them wrong if your grip gives out. Just look at a tutorial on yt
100%
Bought versa gripps and I instantly added 2 more reps on my weighted pull-ups and bent-over rows. I never knew that my forearms and grip was a limiting factor till I put on those straps, it was insane.
Though I alternate between using straps and lifting chalk. Whenever I sense that the weight is getting easy. I drop the straps and just use chalk. Just to train my grip / forearms as well.
Then use the straps when I move up to heavier weight.
Yes it also doesn’t affect your grip strength at all if you focus on gripping the bar hard while you can and then let ya the straps take over when they fatigue
What I do at the end of a pull workout is I’ll just hold onto a bar while hanging for as long as possible. That builds great grip strength! Also when I do pull-ups I just use my fingertips. I absolutely agree..back has been my kryptonite for years but lifting straps are making me feel my back much more!
I got straps when I was strong enough to deadlift more than I could hold on to (I have injured both wrists multiple times) and then I just kinda started using them for a lot more things. Don’t bring them every day but i definitely love them. Also I started adding weekly grip/forearm training work which if anyone here has wrist issues I cannot reccomend enough to work these out
i mean your static grip strength can for sure be good enough such that it doesn't give out before your back muscles. It's moreso about mind muscle connection imo
Wait until you buy gym hooks. Then, wait until you see how comfortable using gym gloves are. Nothing better than being able to focus on my lifts rather than the uncomfortable burning sensation in my hands that I am not training for
I use them when needed, warmup sets I try not to use them, top sets definitely. Try and use chalk mostly and feel an exercise out first. I can get away using just chalk on maggrip pull downs etc
its not always the lack of grip strength that holds you back, but the energy diversion from your back (and form) to your arms holding on. It takes more of everything. I used to love straps, especially if you are trying for a personal best, but then i hurt by back. So now i just use an opposing grip (one underhand, one overhand on the bar so it cant roll out as easily) and be done with it. It gets me close enough
Your back will always be stronger than your grip. Using straps is actually what you are supposed to do. Key rule though is to only use them when you need them. Don't use them on everything and every set.
Yeah, I totally agree. I myself don’t use them, mostly because I think for practical strength you’re not going to have straps, but Im not gonna knock on someone else using them.
I do know they have their uses, and if you’re going to train your back with them, go ahead. I just don’t use them myself for the aforementioned reasons.
Straps on all back and hip hinge exercises is a must. I basically only do pull-ups/chin-ups strapless because it’s annoying to setup and I’ve never failed a set of 8 weighted pull-ups because of grip (always use chalk). Keeps the grip strong enough. Also will do conventional deadlifts every once in a while with mix grip to keep that strength up.
I still don't have them but I am also thinking of buying them, because of all the benefits they have. However I recently bought some grip pads to get a better grip on some exercises and I couldn't recommend them enough, they don't make as much of a difference as straps but they really help on machine exercises where lifting straps wouldn't fit, cuz most of the time I have to regrip because I'm slipping. If you have the money I would recommend trying them out too (maybe buy over Amazon and send back when you don't like them).
Yeah this whole thread is filled with DYEL’s and larpers. Everyone I know who overuses straps has trash grip strength. Can’t even hold a 100kg bar double overhand while deadlifting over 200kg with straps. Sure, use straps when your grip fails or when doing heavy rows and RDL’s, but you shouldn’t be using them on every back movement like I see some people do.
And by heavy I’m talking 180kg+. I regularly do sets of 12x140kg barbell rows double overhand with no straps and my grip doesn’t fail. Some of you just have weak ass grips (because you’re relying on straps for everything lol).
I could see that for sure. My forearms certainly get fried on a lot of certain lifts like a low row machine. But things like pulldowns, chins, and seated rows, barbell rows and stuff do seem fine.
But we're all different! I'm a short lifter so I could very likely get by with a bunch of stuff normal height people couldn't.
Help in what way? Losing grip strength? What's the point of being stronger than what you can grab? Grip above all else. You can't grab something you can't fight it.
It’s simple, no matter how strong your grip is your forearms will never ever be stronger than your back because your back is so big, so they will almost always fail before your back fails meaning that you potentially leaving back gainz on the table.
That's cool, but your strength will never be functional, and you can train your grip to be incredibly strong. It's pretty simple.. that extra strength does absolutely dick if your hands can't grab it. If you have to put on a bunch of special stuff to lift something.. you aren't really that strong. If you powerlift.. then you can't use them anyway. My grip doesn't fail me.
Great for you. My point still stands, as a bodybuilder my goal is hypertrophy. That said i train forearms separately so they don’t lack and on back days i’m not interested in training my forearms but only my back.
I don't think straps are the issue. I think intensity is the issue. My grip doesn't fail. I push to failure every set and I do a ton of volume for my back. I'm 280 lbs and do sets of pullups for 12 or more. My back is massive. What I see in nearly every single gym.. is people not truly pushing themselves. I hope the straps work for you, but I think unless they are used very specifically for very limited lifts.. it's not going to help much. I think intensity and volume is going to help more. I train back 3 times a week with 3/8 of my exercises being exclusively for back. I can hardly reach my ass to wipe it and I can no longer do parade rest like I did in the military 🪖.. straps are awesome. I just have never used anything. All raw all the time.
Idk, I used straps for a long time, they are really cool, but my grip strength is severely lacking. Kinda sucks when you can't pull someone/something because you can't hold them
Yeah don't listen to people who say you should just train without straps for your grip. It's widely agreed upon that you should use straps for bodybuilding. You can do certain things without straps to work grip so long as it doesn't limit your target muscle for the lift. And you can just work forearms directly which is more effective for hypertrophy and strength potential than isometric holds from pulls. You also get grip work when using straps. It doesn't eliminate the need for grip strength entirely. Straps only help so much.
We are bodybuilders. We don't need the strongest grip strength. It's important, but what's more important is a big jacked stacked back and big beefy forearms, which you get by effectively training those specific muscles with their own lifts close to failure. Trying to do both at the same time is like chasing two rabbits at once and ending up catching neither. I think bald omni man said something like that.
My back really started blowing up when I started using straps about 4 months ago.
Shirts starting to get tight across the back now. As OP says you can push beyond the point your hands give out and really exhaust the back muscles.
https://preview.redd.it/9zae3kecpk9d1.jpeg?width=787&format=pjpg&auto=webp&s=7a6da64af38e33854d524d9bb6d8fb69cb501aca
Before vs after lifting straps for me.
Awesome pics. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakn' huge, solid, thick and tight you can get. Thanks for the motivation.
Idk because that’s my order of operation lol
I’d probably forget the straps everytime I need them anyways. I won’t be forgetting to shove that syringe in my butt though
unless you work out at a powerlifting/olympic gym where chalk is expected you really shouldn't be using chalk at all. Annoys the hell out of me when I get second-hand chalk on me and randos who bring their own chalk to a normal gym rarely end up cleaning the bar after (and if they do, it's insufficient). It's the same as someone leaving sweat dripping all over equipment.
I was where you are at about a year ago before I bought my Versa Gripps. My rows, pull ups and especially Meadows Rows (love these) stalled because by the time I got to them in my routine, my forearms were either fried or ready to dominate based on the day.
Yeah you need seperate forearms training tho
Oh, forearms get trained multiple days a week plus some manual labor around the house/in-laws house. That's why they end up fried after 10 or so sets. I tend to have dominate forearms/biceps on back anyway so straps also help take them out of the equation.
Another meadows row enjoyer! Rip john
Careful, you're going to get downvoted by then "muh grip strength" a.k.a.weak back & hamstrings crowd. Seriously though, as long as you aren't completely neglecting grip training, straps are amazing.
The guys that go on about not using straps because grip strength usually don’t have as strong a grip as they think anyway. I’m a part of that small subset of grip nerds that trains on super heavy grippers and for picking up odd things like “The Blob.” I use straps on my other lifts because not only does grip give out before the back, but you can fatigue your grip to the point that it interferes with direct grip training as well.
You're the one to adk then. What happened to the grip strength sub? I never see updates from there anymore. I used to train grip myself, but only a little so it wouldn't hold me back for bouldering.
The grip strength sub is still going and gets a post here and there. I primarily go to the Grip Training Sub. These are niche areas, though. There just isn’t anywhere near as much activity as there will be in other strength sport subs.
I've closed the CoC 3 in the past (at the moment I have weak baby hands so I struggle with the #2), but getting back there). However, I've found that gripper strength doesn't translate that well to most exercises in the gym. It's beneficial, sure, but it helps more to focus on forearm training and holding heavy barbells (fat grips are awesome to that end). I use straps sometimes to avoid overworking my forearms, because they can get punished pretty hard, and also for mobility work (like locking in a front rack position).
Yeah, grippers don’t do much for barbells. That said, having grip fail on heavy pulls isn’t necessarily great for grippers if you’ve got them programmed. Pulls can help warm the hands up, but I like to strap up on heavy sets if I have grip training planned after the big lifts.
I like to throw in forearm and grip work after every workout, so 3-5 times per week. If I do heavy pulls I go lighter on the grip work. If forearms need more recovery I use straps.
Yeah i’ve seen some people shitting on straps especially the “muh grip stength” as you said xD. Yeah i train forearms separately so it’s perfect
What’s a good way to train your grip ?
Farmer's carries, dead hangs, hold on to your last RDL or deadlift rep for as long as you can. More direct work includes wrist curls and reverse wrist curls, wrist rollers, and the list goes on. There's a whole grip training subreddit with a lot of info as well!
Wouldn't holding onto your last RDL/deadlift not work if you're using straps?
It would not--I'm replying to the guy asking about how to train his grip, not worried about straps guy.
Low key you can get really cheap adjustable grip strength trainers like this that work really well for me. I just keep them at my desk while I work so I have no excuse not to train grip a little bit each day. https://www.amazon.com/NIYIKOW-Strengthener-Adjustable-Resistance-Rehabilitation/dp/B094YDJPX9/ref=mp_s_a_1_2_sspa?dib=eyJ2IjoiMSJ9.zqbfhOmUTTP3NEdbwrxzFrMypl15dA0jFRczfbjwY9MQCDf_3yyiqwCsuRJdE356xa6ldiPOEQc9FIHVwt0Pr3FUin_HQ5VYOnPwfRVPXN1STwT5lNhQr3E3ia5nkLNPWFO3Ic4GjaAL2EvwR7w-5y4m9U5OmhMs2aDOuYS3iOebmlOm1ZyunIgjj7LvQ8KRZ3OGdMgk_gLAYcyLoNNorw.nFAIj9eDGsTxT2a4OHng67wFhISOwxTp3-Ur_0GI40s&dib_tag=se&keywords=grip+strengthener&qid=1719797277&sr=8-2-spons&sp_csd=d2lkZ2V0TmFtZT1zcF9waG9uZV9zZWFyY2hfYXRm&psc=1
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If you want to maximize with a long view: Step 1: Use straps on everything else, then directly train forearms at the end of 2 sessions per week using 1-4 wrist exercises, all supported, all rest-pause for 3-6 sets of 20-30, or using threshhold myoreps*: 1. Wrist curls 2. Reverse wrist curls 3. Wrist rotations (you hold dumbbells and rotate between supination and pronation) 4. Dumbbell jerk its (you hold dumbbells vertically, lower by tilting the top away from you, raise by tilting the top toward you) Step 2: after you stall, start training the specific grip skill you care about: * If you want to crush stuff with your hand, train using one of those spring clamp grip strengtheners. * If you want to carry heavy stuff, do farmer's walks. * If you want to manipulate heavy things, either alternate the above two, or use a wrist roller. * If you want to lift yourself, do dead hangs (not pull ups, unless you add them at the end of your training session after working back in more specific ways). * If you want to do strapless powerlifting, do that. ^(* Threshhold myoreps: you do 15-30 reps, rest 3 breaths, then AMRAP, rest 3 breaths, etc. You stop when you hit a lower threshhold e.g. half your first set's reps. This is similar to Borge's first version of myo-reps, but with AMRAP instead of cluster sets.)
behind back barbells forearms curls
I really like doing a wrist roller
Easiest way is to just never use straps + learn how to properly grip things. But if you don't wanna do that then static holds are the best imo.
can you elaborate on how to properly grip things?
I don’t use the grips on all my warm up sets but on all my heavy working sets so I figure I’m getting some forearm work too
Yeah sure, typically people grip things way too deep in their palm. It's better to hold onto things with your fingers. The other part of grip is learning how to hook grip properly, but that's hard to explain over text so look up some videos.
thank you, had never heard of it before
Get your homie behind you when you drop the soap in the shower. Oh wait forgot this wasn’t mpmd sub lmao
I alternate weeks, one week biased towards grip strength (fat grips on dumbbell/barbell, no straps, etc) the following week more isolated... Not really sure why I decided to do it that way tbh, but I enjoy it lol
Nah, straps crowd is more often than not weak grip crowd, because of never doing any targeted grip work. This is not to say straps don't have a place, but if you substitute them for grip training you're going to have a weak ass grip. I think most people should be able to deadlift, strapless, with a double overhand grip and without being limited by grip strength. If you can't, you probably have weak little baby hands. I mean, there are guys pulling 400Kg+ deadlifts with double overhand grip, no straps.
I don’t know if you are being satire or not but anyone pulling that much is using either mixed grip or hook grip
Um, I'd say hook grip is very much double overhand (just a variation of it). Terry Hollands has pulled 240Kg on a 3" axle deadlift. So there's a reference for a straight overhand grip, no hook. That should put you at least somewhere in the 300;s with a regular bar.
Sorry but I am that dude. Lifting straps are a bandaid to the actual issue. Weak forearms Switch grip I can deadlift my PR until failure and not have my forearms struggle. If you're using straps for 3/400 lbs your forearms are trash
Your forearms will *never* be as strong as your glutes, hamstrings and back muscles, simply due to proportionate size and leverage. The simple fact of the matter is there's a reason professional strongmen, powerlifters, Olympic lifters and bodybuilders use straps during their training. If you want to hold back that training until your grip strength catches up, that's your perogative, but don't pretend that making your forearms the point of failure on every lift is somehow optimal.
My dude. Read my comments. The point of failure is my lat/trap/delt/back on deadlifts, weighted pull ups , pull downs etc. I can lift my max and or go to back failure in reps before my forearms fail. The point is I don't *need* straps because I've been wrenching as a mechanic for a decade and heavily working my forearms.
Well dude, everyone is built differently. If you have a short torso and long arms you are likely to have a more disproportionate strength in back vs. forearms. If it means getting a couple more reps out on your second or third set then straps can be a useful aid for back. If you're using them for all warm up and working sets then yeah, ease off the straps.
But how would that be the “actual issue” if your goal is to train back? You’re not trying to train your forearms
You have to use lifting straps every single back day. Your forearms are small and weak and unbalanced
weak unbalanced forearms still stronger than your whole arm though
560 deadlift at 5'6 194 lbs raw switch grip Good luck with that bud
I'll spare you the short king slander, that's pretty impressive. I'll take the L
I'm convinced (from anecdotal experience) that people that shit on straps have shit backs, hams, and forearms, even though they tout that going strapless will help their forearms lol
100%. Straps let me do deep and slow eccentrics on RDLs. Like for a set of 10, if I didn’t use straps, all I’d be thinking about after rep 3 is the bar slowly rolling out of my hands, and not keeping my hamstrings loaded.
Ngl it seems so and the biggest guys use straps no wonder
^ this For people in doubt, next time you go to gym look around and see who has worn out straps. Odds are not every guy with big back is using straps but I bet every guy who has well loved straps is huge (some selection bias obv but still). I know straps are kind of a meme rn cuz of sam sulek and influencers selling straps but I've been using them before sam sulek became famous and I swear by them
Heh, my forearms and especially back are by far my most developed parts. I have simply never accepted having a grip that fails.
Maybe use straps for 1-2 sets, but forearms are gonna be weak compared to not using strap
……yea! That’s why we all use them brother! Welcome to the dark side!
I’m glad i joined!
I've been used straps on all my back exercises as well never did any direct grip strength training but my grip is still becoming stronger so when people talk about that it's not like you won't be able to grab a glass of water some day
Yeah, exactly. Still feel my grip working on shrugs, DLs, pulldowns. It's not a total cheat on forearms like some people think.
I think doing reverse curls and wrist curls superset is a great forearm workout. That and dead hangs. Dead hangs are just good for grip but also decompressing tbh.
supersetting the two is likely not optimal - could superset wrist curls with, say, lat raises though
Oh shit. Why’s that? A bit new to this, just have an idea based on friends and online stuff
When you superset, you typically don't want to train the same muscle groups in both sets. Using antagonistic pairs (chest and back, tris and bis, etc) or unrelated groups (forearms and quads, shoulders and core, etc) is generally the better way. The reason behind this is so that muscle groups worked in a superset have time to rest while the other group is working. If you want to save time using a single group of muscles, you can always try dropsetting (very short rest after failure, then lower weight, then to failure, then lower again, etc) or myoreps (taking a super short rest after failure, then crank out a few more reps until you need to rest again, then repeat a few times). edit: that said, you will still get a decent stimulus supersetting forearms with forearms because of how quickly forearms can be trained again, but you probably still want to give them some rest so the lactic acid has time to fuck off lol
Understood, would supersetting reverse curls with something like preacher curls be effective? Or is that too close to the forearms?
nah, both train forearms AND biceps you want to train different groups
OP do you have a brand you recommend? Considering giving these a shot so I can train forearms in the beginning of pull days instead of at the end.
It’s Versa Grips for me!
I recommend Cobra Grips, they look weird, but they're way less hassle than regular straps.
I switched to versa grips recently and I now know why everyone recommends them. But as another comment said, cobra grips are solid and cheaper
Versa grips. Best piece of gym equipment I've bought yet.
I use BeastRage and just bought them and they actually feel really good.
I am coming down from using straps too much. You should be very selective where you use the straps, especially if progressing with strength on deadlifts is something important to you. Today was my back and arms hypertrophy day, and tried doing grip training at the end and my forearms were already toast, even with using straps for several lifts. Using them only when necessary can really help keep your grip strength to track better with your other lifts, but probably only so if you do a some isolated grip training as well.
I don’t train forearms on back day so it’s fine
Funny you say that. I started using straps only 2 weeks ago on pull day (after 2 years of lifting) and the difference is insane. I can finally start progressively overloading on my deadlifts again ... and I continue doing forearm training regularly as well!
Cheers to that bro 🥂 straps are insane
Trying to make your target muscle be the limiting factor during a lift makes sense for hypertrophy. If nothing else it can be helpful for mind muscle connection. I like lifting straps for pull-downs, chins, rows, shrugs and would gladly use them for DB lunges, deadlift variations, and farmers carries. I also like the IPR Fitness Iso Handle, a simple attachment for a cable machine that allows you to wrap the grips around your wrists so you don’t have to hold on. I use that for straight arm pull downs, rows, bicep curls, and facepulls.
Agreed. Lifting straps are goated. I use cobras for Rdls and heavy back exercises. It sucks carrying them around but they're worth. Lately I been to lazy to use them but now I have motivation again. Thanks
Like others are saying, it should be common sense that going through your routine with straps isn't going to deteriorate and atrophy your forearms and grip strength lol. I typically throw straps on after my first or second working set so I can "keep muh grip strength" and keep things simple, but congrats for joining the strap life lol. Have great, safe lifts bro! 💪
Thanks 💪
From a functional perspective, if you cannot convert your upper body strength into your hands, it is useless.
It’s simple, your forearms will never be as strong as your back so why limit your back gains?
You cant directly compare them like that. When youre rowing, your back is actually moving the weight concentrically and eccentrically while your fingers are static. You can get crazy fucking strong before your grip is gonna give out. 100kg rows should never be an issue of grip strength for example, your back should always give out first, if not youre just straight up weak in your grip.
Why limit your functional strength and toughness gains. You don't want big, strong calloused hands?
I have a lot of calluses because i don’t use gloves. I only use straps for back and train forearms seperately
Keep in mind wrist flexion/extension is not the same as grip. Big forearms do not always mean strong grip. Hand strength and grip strength are mostly tendon strength, which takes time to gain and doesn't show as big muscles. So you could have some wiry old craftsman, stronger than a young hobbyist body builder. Shake his hand, and you will know.
Mhm. Started using lifting straps about a year ago, my back is now my best feature. I have an, honestly, overbearing back lmfao, to the point I want to start to focus on maintaining back and focusing a bit on bringing up my forearms because they’re comparatively ridiculously skinny 💀
Yee just tgrow in some forearms work and you’re good
I bought a pair of cobra grips a few months to try and deal with elbow problems (I’m 40 with about 20 years of BJJ/MMA training so my joints are not great) and they have been a game changer.
That’s good bro let’s go 💪🏻
Straps are useful, but I only use them when my grip is lagging.
But your grip can never be as strong as your back so why not use them everytime to get maximum out of your back?
Basically my core sucks, so my grip is actually stronger than my back, because my core can’t stabilize the workload enough to stress my back, and also my rear delts and lats always struggle to transfer the load, so straps don’t help. Just gotta listen to what body part is lagging.
Whilst they are good I tend to only use them in the later sets when my grip strengths is much more fatigued If you use straps from the get go you will really hinder your grip strength progress
what do you need grip strength for? If you're a climber or something then sure, but I'd rather have a huge back and ask my friend to open the pickle jar for me.
Jacking off
Yeah, but you can jerk and clean with way less grip strength by doing lengthened partials
Bingo.
forearms are one of the most visible parts of the body. they're extremely important for looking jacked.
The last thing I'd do for a muscle I really wanted to grow would be to train it with isometric holds in the mid-position.
And they can be trained better for hypertrophy through direct work IMO
This is true but not everyone has unlimited time in the gym to train literally every muscle separately. It's like arguing that you can better train your spinal erectors directly, so don't ever do RDLs, squats, or bent-over rows because your low back might limit you. I think going strapless until your grip becomes limiting is a fine middle ground.
That’s true, but this is a comment chain talking about firearm growth. I do 4 sets of forearms twice a week, takes barely any time. And the difference is that training your forearms through grip is purely isometric, it’s like expecting great ab growth through planks.
They are so easy to train quickly with myo reps. I use the pre-set barbells, do 20-30 reps for the first set, rest for a few seconds, then do sets of 10 until I can't anymore.
Takes 3-12 minutes (and with 12, you can really cook them) a week to train forearms. Calling a bunch of isometric 50 RIR work enough and opting not to do a few rest-pause sets is a poor strategy for growth. We similarly shouldn't skip direct ab training despite them being given a bunch of 50 RIR work during squats.
Never said it was optimal; in fact I very clearly said the opposite, that it's convenient for people who don't have time to train every single muscle and want the most bang for their buck. Also, it very obviously isn't "50 RIR" if your grip is failing. Your forearms WILL grow from everything else you do in the gym, it's quite silly and dogmatic to pretend that only direct forearm training will do that.
I give zero shits about what my forearms look like lol
Yeah using straps will allow you to do forearm isolation and back exercises on the same day. I hate going straight from rows to forearm curls without using straps.
You don’t get big forearms by gripping weights with no strap. You get them by targeting the forearms with specific exercises
For aesthetics, sure. But back is for pulling, and you need forearm strength to pull something
that's what the straps are for. I use straps for every working set and probably *do* have a comparatively weak grip as a result, but I can dumbbell row 120 lbs for 12 (with straps)- not crazy by strength standards but I don't think anyone would see that and say "forearm strength lacking".
I'm not against using straps. I did used it too, my back is my most dominant. But for me, being able to pull something is more important than having a huge back. I want to be able to pull myself and having a smaller back but thicker forearms, than not being able to pull myself and a huge back and skinny forearms. This is what I think, if my forearms lacks strength compared to my back, I would do my exercises without straps, and once my forearm gave out before my back I would squeeze the juice of it with the straps. That way, my forearms will keep growing and my back is not going to stop growing as well.
I train grip and forearms separately so it’s perfect
Do less grip and forearm training, replace it with not using the straps if you don't need em (all but heaviest work sets)
Ah yes the 200 iq bodybuilding strategy of inhibiting my back training while simultaneously neglecting my forearms
Next you're going to tell me the 50 RIR work abs get in a squat isn't enough for consistent, long-term growth
What? Where in my post did I promote neglecting forearms? And where is my strategy inhibiting back training? This is the generally accepted way to use straps. You don't need straps for warm up sets, feeder sets, fatigued back sets. Why use straps if you don't need em? Why remove grip training only to do grip anyways?
You’re implying not using straps for posterior work that aren’t your working sets is enough stimulus to replace direct work to your grip and forearms If you don’t recognize how **silly** that is…
Replace some of that work not all. >Do less grip work I thought less meant less, sorry.
I also didn’t imply that **you** implied replacing **all** grip/forearm work either But it’s okay I understand some people contribute to the average reading comprehension levels Sarcasm aside, not using straps for a lift is not even comparable to any kind of direct mechanical tension to your forearms. Replacing some for one respectively is a net negative. Sorry if you think otherwise
> is not even comparable to any kind of direct mechanical tension to your forearms vs >my grip gives out on back training.
If your grip doesn’t give out on back training: 1. You’re sandbagging Or 2. Your entire posterior chain is weaker than your forearms That’s not the own you think it is, but was a cute try tho
No, why would i? I love to train back only on back day and train forearms separately so they don’t lack.
Because it's a lot more time and energy efficient.
lol
Don't care. I do rows and pull ups for my back, not my forearms.
I have constant wrist pain during flexion or extension after using straps for a few months. The strap always dug into the wrist a little and now my shit is all fucked up whenever the wrist is not straight
Go away from straps and to something like Cobra or Versa Grips. Puts a lot of the hold back in the hands and less on the wrist directly
That sucks! Maybe it’s the brand?
it will not strength your forearm, wrist and grip up. They know you can lift 200kg but they will wonder why you cannot lift 90kg with raw 1 hand.
Who will wonder?
his/your friends and anyone in gym. Outsiders as well when they need help
There are 2 goals here, grip strength and back training. Whilst I agree straps are fantastic for back training, if you want to have any semblance of forearm strength you'll either have to add in some grip training or not use straps 100% of the time. For example, I tend not to use strap below 180kg for deadlift as I can do it raw (with chalk), that does some forearm work to keep them decently strong and then the odd things here and there, grippers etc. Whereas above that I opt for straps as my form breaks down due to grip entirely around 180-190kg for sets of 5 (as a single I've lifted 230kg with straps so it's most certainly my grip limiting my back at this point).
I train forearms separately so i want to train only back on back day so it’s fine.
Yeah that's totally fine then, use straps all you want, it helps the back greatly!
What do you do for forearms?
Hammer curls and reverse barbell curl
I feel like I can never get them to take the load. They just feel like I’ve got them wrapped and my grip is still burning out
The strap goes under the bar and over not over the bar and under. You’re definitely using them wrong if your grip gives out. Just look at a tutorial on yt
Well if you are mixed grip then that would make sense.
Straps will work the same regardless of mixed grip; it's wrapped around the bar the same relative to the position of the palm.
You should still do some direct grip and forearm training then
Same with wrist straps for bench for me. I do 4-6 weeks on and off usually for both. It’s good to also not be a strap bitch too.
I always use straps on back days
Wait until you try versa grips
Idk those look ugly to me xD. I prefer the standard ones
100% Bought versa gripps and I instantly added 2 more reps on my weighted pull-ups and bent-over rows. I never knew that my forearms and grip was a limiting factor till I put on those straps, it was insane. Though I alternate between using straps and lifting chalk. Whenever I sense that the weight is getting easy. I drop the straps and just use chalk. Just to train my grip / forearms as well. Then use the straps when I move up to heavier weight.
Yes it also doesn’t affect your grip strength at all if you focus on gripping the bar hard while you can and then let ya the straps take over when they fatigue
Hooks are even better.
What I do at the end of a pull workout is I’ll just hold onto a bar while hanging for as long as possible. That builds great grip strength! Also when I do pull-ups I just use my fingertips. I absolutely agree..back has been my kryptonite for years but lifting straps are making me feel my back much more!
I got straps when I was strong enough to deadlift more than I could hold on to (I have injured both wrists multiple times) and then I just kinda started using them for a lot more things. Don’t bring them every day but i definitely love them. Also I started adding weekly grip/forearm training work which if anyone here has wrist issues I cannot reccomend enough to work these out
i mean your static grip strength can for sure be good enough such that it doesn't give out before your back muscles. It's moreso about mind muscle connection imo
Welcome to the light, brother. That’s what I experienced too lmao. Suddenly I’m Hulk and lifting weights my biceps balked at
My db row :from 17kg to 27kg
I lift until grip becomes an issue and then strap up …. Don’t let a sticking point influence the targeted muscle group.
Wait until you buy gym hooks. Then, wait until you see how comfortable using gym gloves are. Nothing better than being able to focus on my lifts rather than the uncomfortable burning sensation in my hands that I am not training for
I use them when needed, warmup sets I try not to use them, top sets definitely. Try and use chalk mostly and feel an exercise out first. I can get away using just chalk on maggrip pull downs etc
its not always the lack of grip strength that holds you back, but the energy diversion from your back (and form) to your arms holding on. It takes more of everything. I used to love straps, especially if you are trying for a personal best, but then i hurt by back. So now i just use an opposing grip (one underhand, one overhand on the bar so it cant roll out as easily) and be done with it. It gets me close enough
Ye but you didn’t hurt your back because of the straps tho
it sped up development and let me lift heavier, it didn't help.
Will take this on lol
Your back will always be stronger than your grip. Using straps is actually what you are supposed to do. Key rule though is to only use them when you need them. Don't use them on everything and every set.
I use them on every back exercize but train forearms separately
Yeah, I totally agree. I myself don’t use them, mostly because I think for practical strength you’re not going to have straps, but Im not gonna knock on someone else using them. I do know they have their uses, and if you’re going to train your back with them, go ahead. I just don’t use them myself for the aforementioned reasons.
i just cant use straps idk why i just cant manage to wrap it around the things at gym
Maybe you’re wrapping it wrong? It goes in opposite direction of your hand.
My favorite line for people that hate on them. “You don’t have a strong grip, you have a weak back.”
Straps on all back and hip hinge exercises is a must. I basically only do pull-ups/chin-ups strapless because it’s annoying to setup and I’ve never failed a set of 8 weighted pull-ups because of grip (always use chalk). Keeps the grip strong enough. Also will do conventional deadlifts every once in a while with mix grip to keep that strength up.
Wait until you try versa grips , or at least 8 shaped ones. Night and day with the stupid straight ones imho
I know the versa grips but i personally don’t like those, i just like the standard straigh ones imo
I still don't have them but I am also thinking of buying them, because of all the benefits they have. However I recently bought some grip pads to get a better grip on some exercises and I couldn't recommend them enough, they don't make as much of a difference as straps but they really help on machine exercises where lifting straps wouldn't fit, cuz most of the time I have to regrip because I'm slipping. If you have the money I would recommend trying them out too (maybe buy over Amazon and send back when you don't like them).
Yeah this whole thread is filled with DYEL’s and larpers. Everyone I know who overuses straps has trash grip strength. Can’t even hold a 100kg bar double overhand while deadlifting over 200kg with straps. Sure, use straps when your grip fails or when doing heavy rows and RDL’s, but you shouldn’t be using them on every back movement like I see some people do. And by heavy I’m talking 180kg+. I regularly do sets of 12x140kg barbell rows double overhand with no straps and my grip doesn’t fail. Some of you just have weak ass grips (because you’re relying on straps for everything lol).
i don't even know how the straps help them "pull with their elbows", any better than strapless like people keep saying in here
Ikr, nobody here is lifting heavy, yet theyre complaining about grip giving out. Doesnt make sense, the fingers are just holding statically.
Doesn't matter. Stretching your back during the concentric under load is a big promoter of hypertrophy.
Yeah but if your forearms give out earlier you’re leaving back gains on the table
Mmm yeah I dunno. I've got a great back without straps so I wouldn't bother personally.
Yeah they aren’t necessary of course but they helped me big time since my forearms reach failure way earlier
I could see that for sure. My forearms certainly get fried on a lot of certain lifts like a low row machine. But things like pulldowns, chins, and seated rows, barbell rows and stuff do seem fine. But we're all different! I'm a short lifter so I could very likely get by with a bunch of stuff normal height people couldn't.
I row 315 for reps and don't need straps.
Great, of course they are not necessary but they help tremendously
Help in what way? Losing grip strength? What's the point of being stronger than what you can grab? Grip above all else. You can't grab something you can't fight it.
It’s simple, no matter how strong your grip is your forearms will never ever be stronger than your back because your back is so big, so they will almost always fail before your back fails meaning that you potentially leaving back gainz on the table.
That's cool, but your strength will never be functional, and you can train your grip to be incredibly strong. It's pretty simple.. that extra strength does absolutely dick if your hands can't grab it. If you have to put on a bunch of special stuff to lift something.. you aren't really that strong. If you powerlift.. then you can't use them anyway. My grip doesn't fail me.
Great for you. My point still stands, as a bodybuilder my goal is hypertrophy. That said i train forearms separately so they don’t lack and on back days i’m not interested in training my forearms but only my back.
Is your back big yet?
No not really. I’ve also just started using straps today
I don't think straps are the issue. I think intensity is the issue. My grip doesn't fail. I push to failure every set and I do a ton of volume for my back. I'm 280 lbs and do sets of pullups for 12 or more. My back is massive. What I see in nearly every single gym.. is people not truly pushing themselves. I hope the straps work for you, but I think unless they are used very specifically for very limited lifts.. it's not going to help much. I think intensity and volume is going to help more. I train back 3 times a week with 3/8 of my exercises being exclusively for back. I can hardly reach my ass to wipe it and I can no longer do parade rest like I did in the military 🪖.. straps are awesome. I just have never used anything. All raw all the time.
For sure! They are not necessary at all. Yes i also train every back exercise to complete with 2 sets but my grip always fails first.
Idk, I used straps for a long time, they are really cool, but my grip strength is severely lacking. Kinda sucks when you can't pull someone/something because you can't hold them
If you use straps you need to hit forearms seperately so they don’t lack
Well yeah, thanks, figured that out by now
Please tell me about the time you couldn't "pull someone" because your grip strength. Are you thinking of the film Cliffhanger?
Lol... Maybe? Just was messing around with my much less athletic friend once and felt a little ashamed that I couldn't overpower him
I prefer fat gripz.
Yeah don't listen to people who say you should just train without straps for your grip. It's widely agreed upon that you should use straps for bodybuilding. You can do certain things without straps to work grip so long as it doesn't limit your target muscle for the lift. And you can just work forearms directly which is more effective for hypertrophy and strength potential than isometric holds from pulls. You also get grip work when using straps. It doesn't eliminate the need for grip strength entirely. Straps only help so much. We are bodybuilders. We don't need the strongest grip strength. It's important, but what's more important is a big jacked stacked back and big beefy forearms, which you get by effectively training those specific muscles with their own lifts close to failure. Trying to do both at the same time is like chasing two rabbits at once and ending up catching neither. I think bald omni man said something like that.
I 100% agree!
My back really started blowing up when I started using straps about 4 months ago. Shirts starting to get tight across the back now. As OP says you can push beyond the point your hands give out and really exhaust the back muscles.
https://preview.redd.it/9zae3kecpk9d1.jpeg?width=787&format=pjpg&auto=webp&s=7a6da64af38e33854d524d9bb6d8fb69cb501aca Before vs after lifting straps for me.
Awesome pics. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakn' huge, solid, thick and tight you can get. Thanks for the motivation.
I’ll use steroids before I use lifting straps
Huh, why is that?
Idk because that’s my order of operation lol I’d probably forget the straps everytime I need them anyways. I won’t be forgetting to shove that syringe in my butt though
Lol
If you’re only barbell rowing 95 x 10 you don’t need straps right?
Imo it doesn’t matter how much you lift straps will always improve it.
Now apply a layer of liquid chalk, let it dry, then add dry chalk
unless you work out at a powerlifting/olympic gym where chalk is expected you really shouldn't be using chalk at all. Annoys the hell out of me when I get second-hand chalk on me and randos who bring their own chalk to a normal gym rarely end up cleaning the bar after (and if they do, it's insufficient). It's the same as someone leaving sweat dripping all over equipment.