Back workouts and forearm pump

[Spokeonawheel]

I seem to be getting a lot of forearm work on my back days. So much so that is affecting how much work my back is getting. The strain in my forearms is disrupting "feeling" my back work.

Some of it may be exercise selection and the amount of super sets and circuit work I'm doing. Some of it is probably pump from gear.

May try straps to work around this. Even though, in general I wouldnt do this.

Suggestions?

 

[johntt44]

Check out Versa grips. Theyre easier to use than straps.

 

[Switcher]

If there are permanent muscular or skeletal limitations/reasons to use equipment, go for it. Otherwise, try to let the muscles, bone, ligaments, and tendons develop to handle the stress. It may be painful in the near term but, long term, there is great benefit.

 

[Spokeonawheel]

If there are permanent muscular or skeletal limitations/reasons to use equipment, go for it. Otherwise, try to let the muscles, bone, ligaments, and tendons develop to handle the stress. It may be painful in the near term but, long term, there is great benefit.

I've been trying to build forearm strength...pretty pleased with the development of the muscles themselves. On some lifts though, my back can out lift my hands. Dumbbell rows 130 and over I lose grip strength before my back is done.

Let them develoo is a good point.

I've been lifting for years and years and I've never used straps.

I think my current problem is.more gear related. The forearm pump is.....just a bit much rt now. Cycle is actually over just long esters lingering.

That is for input guys

 

[johntt44]

I dont use straps. I hook my fingers around the bar but dont squeeze hard. My forearms dont pump up that way.

 

[Sworder]

I can't do back day without straps, I might get some Versa grips.

I have found one of the versa grips, can't find the other one at my house.

 

[gr8whitetrukker]

I seem to be getting a lot of forearm work on my back days. So much so that is affecting how much work my back is getting. The strain in my forearms is disrupting "feeling" my back work.

Some of it may be exercise selection and the amount of super sets and circuit work I'm doing. Some of it is probably pump from gear.

May try straps to work around this. Even though, in general I wouldnt do this.

Suggestions?

Versa straps and heres why...
For many working the complex muscle configuration of the back is an issue. Many ppl struggle to contract properly. The straps can allow you to stop "hooking" the damn apparatus whether it be a dumbbell, barbell or cable attachment. Hooking inevitably brings alot of bicep and forearm work in to the picture. From purely a BB perspective the very best execution of an exercise is one that specifically targets the working muscle. Because its the execution of a contraction that matters in this sport. And if your not dealing with grade A genetics proper execution is paramount for continued gains. Only then does progressive overload actually mean anything. Proper back contractions WILL dictate a much shorter work load. Both in duration(reps, sets) and time. It will be painful as hell quite honestly.

The straps allow me to not have to squeeze and bring the biceps and forearms in too much and focus more on the radius of the movement that all back work revolves around. Rarely is back work done in a straight line. Remember that...and thats why straps are key.

 

[Spokeonawheel]

Will invest in some versa grips.

Have had some success last week just focusing on not gripping overly tight just from being hyped or going heavy. Consciously being aware that I grip too tightly.... kept more focus on contracting back muscles.

Also thanks for responses guys

 

[Sworder]

The straps allow me to not have to squeeze and bring the biceps and forearms in too much and focus more on the radius of the movement that all back work revolves around. Remember that...and thats why straps are key.

Focus on bringing your elbows back, don't pull with your hands.

 

[Spokeonawheel]

I try and focus on pulling my elbows back....but not necessarily in a straight line, almost an arc for maximum engagement of those muscle groups. It's ironic, the more muscle you have, the more you can feel a proper contraction.

 

[OnTheRize]

I dont use straps. I hook my fingers around the bar but dont squeeze hard. My forearms dont pump up that way.

It's ironic. I was loosing forearm strength from using this method and had to re-engage using a tighter grip to start building out my forearms again on heavier lifts.
Gripping using only my fingers and not my thumbs on certain lifts left me with the inability to hold the bar with a full tight grip on really heavy lifts through all my sets. It's worth noting however, that my forearms struggle to grow while my back is one of my best features...oddly, my back is also one of the most injury prone areas and I'm constantly trying to strengthen my full posterior chain so as to avoid injury to my lower back when I'm working my upper back.
Reapplying a full tight grip to the bar/handles have remedied my forearm strength issues but my forearms are still a bitch to grow.

 

[johntt44]

It's ironic. I was loosing forearm strength from using this method and had to re-engage using a tighter grip to start building out my forearms again on heavier lifts.
Gripping using only my fingers and not my thumbs on certain lifts left me with the inability to hold the bar with a full tight grip on really heavy lifts through all my sets. It's worth noting however, that my forearms struggle to grow while my back is one of my best features...oddly, my back is also one of the most injury prone areas and I'm constantly trying to strengthen my full posterior chain so as to avoid injury to my lower back when I'm working my upper back.
Reapplying a full tight grip to the bar/handles have remedied my forearm strength issues but my forearms are still a bitch to grow.

Ive got the old dick beater death grip.

 

[OnTheRize]

Ive got the old dick beater death grip.View attachment 123156

Jesus fucking christ John!...has your junk ever tried to contact the police and file domestic violence charges while you were asleep? Does it ever receive supportive letters from your ex's urging it to get out of an abusive relationship?

 

[johntt44]

That's my left hand. I'm right handed plus I rarely have to do that. My wife is always home.

 

[johntt44]

Jesus fucking christ John!...has your junk ever tried to contact the police and file domestic violence charges while you were asleep? Does it ever receive supportive letters from your ex's urging it to get out of an abusive relationship?

This made me feel dirty! Thanks.. hahaha.

 

[OnTheRize]

I'm right handed plus I rarely have to do that. My wife is always home.

Sad story with a happy ending...

My hand left hand briefly filed for divorce from my dick in my late 30's sighting negligence as the main reason. I started TRT and only then did my left hand want to reconcile...it was too late though...I started dating and my dick took comfort in the hands of others.
Now my left hand just hangs out with my other hand and passes the time with some old hobbies like lifting weights and some new ones like injecting steroids in an effort to try and get back together with my dick.
The two are still on decent terms and occasionally see each other behind my girlfriend's back but their relationship is pretty much dead for the time being.
On a positive note, my lazy ass right hand spends more time time with my left now and my dick can't wait to see my gf.
In an odd twist, my left hand is responsible for writing love notes to my gf...and they're actually pretty good!
What a bizarre love triangle.

 

[johntt44]

Sad story with a happy ending...

My hand left hand briefly filed for divorce from my dick in my late 30's sighting negligence as the main reason. I started TRT and only then did my left hand want to reconcile...it was too late though...I started dating and my dick took comfort in the hands of others.
Now my left hand just hangs out with my other hand and passes the time with some old hobbies like lifting weights and some new ones like injecting steroids in an effort to try and get back together with my dick.
The two are still on decent terms and occasionally see each other behind my girlfriend's back but their relationship is pretty much dead for the time being.
On a positive note, my lazy ass right hand spends more time time with my left now and my dick can't wait to see my gf.
In an odd twist, my left hand is responsible for writing love notes to my gf...and they're actually pretty good!
What a bizarre love triangle.

You have entirely too much time on your hands. You should take up poetry. I'm thinking dirty limericks could be your calling!

 

[GdaddyGains]

If your getting really bad pumps may want to look at water retention and estrogen levels.

Supplementing with taurine May help. Maybe reduce the reps and take longer breaks. Avoid “fluff and pump”.