Just finished my second FL II/ B workout and I'm sitting here at work and my arms just seem so weak right now. I can barely make a fist. When I went to get a drink I could barely grasp the cup.
Oh and I don't think I've ever sworn so much from doing weights especially right after I finish a set. People are starting to look at me weird as they go along with their mindless 1 minute arm curls, 10 minute look at the mirror, walk around routine. I end up leaving with the same exhaustion and sweat that I get from doing cardio on my off days. I know now what workout B stands for. B#@%&
I've finally gotten to where I can make it all the way through, but I had to move the Bulgarian SS w/ Overhead press to the very end. Now its the last thing I do, and the uperbody russian twist is like my break in between because those just feel like relaxing, and I'm not sure how to make them difficult, and honestly, I almost don't care because I need to break with those BSSWOPs.
Just finished my second FL II/ B workout and I'm sitting here at work and my arms just seem so weak right now. I can barely make a fist. When I went to get a drink I could barely grasp the cup.
That's how I feel after FL I/B. My gripping muscles are obviously very weak, so I'm dreading FL II/B! Romanian deadlifts are difficult because the bar is very slowly slipping out of my grasp as my forearm muscles gradually give up. Only willpower is keeping the barbell in my hands near the end. I hope my grip is getting stronger, because FL II's Romanian DL/Bent-Over Row is going to be brutal.
I was in the same boat. I'm in FLII and I can still deadlift more than I can grip. I do as many as I can without lifting straps, but the snatch grip seems to make the gripping a bit tougher. I know it's not ideal to use them, but when when my grip fails before my legs get a good workout, that's not really helpful. When it comes to the RDL/BOR at the end of the workout if I didn't have the straps I wouldn't be doing any of them. It has gotten much better though.
Even if I use a mix grip for my deadlifts, my forearms give out during FL-I-B. When I get to Romanian deadlifts I get scared that I am going to drop the weights. Should I be working out my forearms on my off days? Or will my forearm strength eventually catch up?
Even if I use a mix grip for my deadlifts, my forearms give out during FL-I-B. When I get to Romanian deadlifts I get scared that I am going to drop the weights. Should I be working out my forearms on my off days? Or will my forearm strength eventually catch up?
Try an olympic grip. (Google it) My grip strength sucks but with an Olympic grip the weight don't go nowhere on deadlift. Only hurts for a little while.
To answer your question training your forearms on your day off is likely a bad idea.
I tried googling "olympic grip" and got a gazillion hits on products by that name. So I tried "weightlifting grips" and got a bunch more product listings. So I tried "weightlifting grip techniques" and "how to olympic grip" and lots of similar searches, and still just got product listings. I eventually found a description of the hook grip, which many people use for deadlifts. Is this what you mean by an olympic grip? It looks painful.
I, too, have had some problems with grip strength, but not enough that it really limits my workouts for deadlifts or Romanian deadlifts. The one that is hardest for me is holding barbells for step-ups. If I'm doing 15 reps each leg, then the barbells get really hard to grip near the end. I also did assisted chinups for FLII(B), where I had my feet on a chair a couple of feet away, and this seemed to put a lot of strain on my forearms as well.
My forearms are quite sore from these workouts, and I even have tendon pain where the forearm muscle attaches to the inside of the elbow. I took a month off to let that heal, but I've been moving boxes and clearing brush at a new house so it hasn't been that much of a rest.
I figure this is an indication of weak grip strength, and it will improve as I continue these workouts. Eventually I'll have forearms like Popeye.
I just finished FL1 today (woohoo!), and was surprised that I didn't have a problem with grip strength for the first time. My grip muscles were definitely working hard, but dropping the barbell wasn't something to worry about, for a change. I guess those muscles are finally catching up with everything else.
I guess I would suggest sticking with it. Don't use things like straps since they don't let you develop the grip strength. We all want a stronger grip, right? Dropping the weight you're deadlifting might be a good idea, so that your grip muscles can get a good workout and catch up with your legs. I dunno.
Quote:
Originally Posted by jbb
The one that is hardest for me is holding barbells for step-ups. If I'm doing 15 reps each leg, then the barbells get really hard to grip near the end.
I hope you mean dumbbells. I'm picturing you with one barbell in each hand! People must give you plenty of space in the gym when you're doing THAT! Extreeeeme!!
I tried googling "olympic grip" and got a gazillion hits on products by that name. So I tried "weightlifting grips" and got a bunch more product listings. So I tried "weightlifting grip techniques" and "how to olympic grip" and lots of similar searches, and still just got product listings. I eventually found a description of the hook grip, which many people use for deadlifts. Is this what you mean by an olympic grip? It looks painful.
I, too, have had some problems with grip strength, but not enough that it really limits my workouts for deadlifts or Romanian deadlifts. The one that is hardest for me is holding barbells for step-ups. If I'm doing 15 reps each leg, then the barbells get really hard to grip near the end. I also did assisted chinups for FLII(B), where I had my feet on a chair a couple of feet away, and this seemed to put a lot of strain on my forearms as well.
My forearms are quite sore from these workouts, and I even have tendon pain where the forearm muscle attaches to the inside of the elbow. I took a month off to let that heal, but I've been moving boxes and clearing brush at a new house so it hasn't been that much of a rest.
I figure this is an indication of weak grip strength, and it will improve as I continue these workouts. Eventually I'll have forearms like Popeye.
Oh yea - hook grip is proabably a better way to look it up. Sorry about that.
Have you tried the ez curl bars, weighted to your comfort zone of lifting. They are easier to balance and lift for me. My gym has them weight in increments of 10 pounds, from 30#s on up. The ez bar is supposed to be wrist friendly and I don't think the bar takes away anything from the exercise
I hope you mean dumbbells. I'm picturing you with one barbell in each hand! People must give you plenty of space in the gym when you're doing THAT! Extreeeeme!!
Oh, maybe that's why I had so much trouble gripping them and why I was getting such strange looks.
Yes, I did mean dumbbells. For the step-ups I used 4 risers and an aerobic step. It probably would have been better if it were a little higher, and in that case I could have lowered the dumbbell weight and grip strength would have been less of an issue. Regardless, it was a great workout. I was sweating and out of breath and my forearms were hurting, but I was able to finish the reps.
I have now been enlightened as well. I did FLII B for the first time today, and holy crap. It defeated me. I can't grip the barbell for all 12 reps of the RDL w/ Row. My forearms are on fire by the 8th rep!
I don't even want to talk about the BSS w/ overhead press. I hope the cursing was only in my head. The gym was empty by the time I finished them. I hope that was just a coincidence...
This workout is so hard. I did my second yesterday. I was dreading it and with good reason. I've had to cut the reps on the BSS to be able to get thru them at all and I also had to stop the RDL w row before the rest of me was tired cause of my grip. And yes I was talking to myself too. lol Only 4 more times.
This workout is so hard. I did my second yesterday. I was dreading it and with good reason. I've had to cut the reps on the BSS to be able to get thru them at all and I also had to stop the RDL w row before the rest of me was tired cause of my grip. And yes I was talking to myself too. lol Only 4 more times.
The first time I did this workout I had to stop after the BSS w/ OHP superset so that I didn't hurl on the gym floor. I was pretty sure the act of merely walking around would have tipped me over the edge.
Several weeks later, I'm happy to say that I finished my last FL II B this morning and was able to get up to a weight where I could actually feel some burn in my shoulders and triceps too. I just kept reminding myself that they'd get better (advice I got from this forum), and they did.
I agree about the BSS with overhead press. I had done and even liked BSS until I did them with the overhead press. Now, they have left a bad taste in my mouth. Anytime I see them, I immediately think OOOOOCH!!! (smile)
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When it comes to the FL routines, I decided to cut the weight to make sure I got in all the reps, instead of using heavier weights and fewer reps. If it was a bulking or strength program, I would have done the opposite. I personally think getting the reps in are more important than the weight. In fact, doing it that way helps with the grip strength and then that translates into overall body strength.
On the step-ups, I was also getting sore forearms before the reps were complete, so I dropped the weight slightly and increased the height of the step. The challenge then transferred to my legs and not so much on the arms.
The Bulgarian split squats, with or without overhead press, are brutal. But after 8 months of doing them in various programs I got stronger and stronger, so now I can do them without tipping sideways. There are days where walking down the stairs of the gym shortly after my legs workout absolutely requires holding the hand rail to avoid an embarrassing tumble from an inability to control jello-legs.
I just kept reminding myself that they'd get better (advice I got from this forum), and they did.
I sure HOPE that I'll get better at BSS w/OP! I couldn't get worse. Sometimes I feel like there's a bosu ball underneath me, especially when I'm sure that I'm about to land on my face. So far, no face plant.
I've done this workout 3 times, and it's starting to fall into place. My form on the RDL w/ row has improved, even if the weight hasn't increased, and my grip muscles are not giving out as quickly. There is hope for my wimpy computer programmer grip muscles after all!
Making progress is the key. It doesn't matter where you are starting from, what is the most rewarding is seeing the progress. On those nasty BSS, even if you just raise your arms above your head with no weights, make sure to do them with good form, and go deep. Don't skimp on form! I am by no means a pro at them, and since I am on a different program and I had gone for about 5 weeks without them until about 2 weeeks ago. I still have some wobble when I use dumbbells, but once your legs and hips get used to them and you get that stability, there is nothing better than knocking out a set with good form, then have one of your programmer friends try to duplicate it! They can use their desk chair for the back leg, and a couple of old C++ books in each hand for the weights. Win some free lunches off them!
...there is nothing better than knocking out a set with good form, then have one of your programmer friends try to duplicate it! They can use their desk chair for the back leg, and a couple of old C++ books in each hand for the weights. Win some free lunches off them!
Those C++ books are heavy, are you crazy?!
Besides, other people who don't exercise don't want to hear about exercise. When I start to talk about a tough workout, they just roll their eyes and shove another fat-free muffin into their faces. I celebrate my progress silently.
Besides, other people who don't exercise don't want to hear about exercise.
So true!
I feel like things are getting better as well. For my RDL/Row I actually went up a little and was able to do all the reps, and for my BSS/overhead press I think I will be up to the reqd number of reps by my next workout tomorrow.
Don't feel bad. I've been at this for months, and I still just use body weight for BSS. In Strength 1 you do BSS as part of a superset with step-ups, and this is after doing a bunch of heavy squats, so it's still hard for me even without the overhead press.
By far one of the toughest workouts Iīve done... I never thought it would tax me out like it did... Iīm doing the eternal beginner so recently I finished FL1 and it made me bring it specially since I was on strength workouts with no more than 5 reps, going back to 15 and now 12s has punished me beyond belief... Today was my first FL2B workout and it murdered me. I donīt remember T push-ups being that tough I loved leaving the gym all drenched in sweat... made me wish it was january already and was on H1 and low reps hehehe
JBB long ago I did the "...skinny an insult" and in H1 I did the BSS with Step ups and gotta say is not the same thing as the BSS and OH press... doing the two movements at the same time requires a lot of focus and it drains you.... not that that one didnīt but this is just "different"
Iīm so going to love/hate this stage of the game...
Just finished up my last FLII B workout this weekend. What a great day. I had some pizza yesterday to celebrate.
I've lost almost 40 lbs on eternal beginner, and almost 60 lbs since I started eating better.
Even my last set of Bulgarian Split Squats/Presses killed me. That is the worst exercise. I fear it more than anything else. Not to mention that I did all of my pull-ups in between.
congrats but wait until you do FLIII. Makes FLII look like warm up exercises. It's not the actual exercises themselves that kills you in FLIII, it's the fact that there is no rest in between them so you are out of breath by the time you finish 1 rotation. And then you have 3 more to do!
congrats but wait until you do FLIII. Makes FLII look like warm up exercises. It's not the actual exercises themselves that kills you in FLIII, it's the fact that there is no rest in between them so you are out of breath by the time you finish 1 rotation. And then you have 3 more to do!
That's why I'm waiting several months to tackle FL III. It looks incredibly hard.
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