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Quick short-term strength gains?

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    Quick short-term strength gains?

    Problem :
    I have an arm-wrestling rematch with a friend coming in a week or two.
    Last time we competed - match ended up with a draw, despite him being way more physically fit.
    Now he's bored on a ship far away... So, essentially, training non-stop.
    I need to figure out a way to get as ready as I can be.

    I have :
    A gym membership and an ability to visit it every day
    Small-ish (9.5kg) dumbell at home.
    (I am actually not sure if it's small at all, it's just that my monkey brain sees a number less than 10)

    Complications :
    I am heavily overweight, so regular push-ups and pull-ups aren't possible.
    Knee push-ups are somewhat possible though.


    So... Any tips?
    I am just aiming at that one rematch out of principle, after that it's back to the "stopping being overweight" routine.

    #2
    Try to train for your goal especially for the arm-wrestling rematch!

    If you wanna beat him, u should focus on pure strength, biceps, triceps, forearms and grip strength!

    Google a good full arm n' grip workout routine and do it as much, as u can without sore to much!

    If u are to sore to train, take 1 or 2 days of! Make sure to eat a little more protein than u usually do, add it to your daily amount of meals!

    Long story short, u must focus on pure strength than hypertrophic and u should focus on your goal, in this example it is to beat your friend in a rematch!

    Hope this helps a little

    Greets!

    Comment


      #3
      Have a look here: https://en.armpower.net/training/36/...he-beginners-2

      Comment


        #4
        Thanks Superpants91! I am gonna beat him - it's just a question of the most efficient approach, given that I have almost unlimited resources and better nutrition.
        Poor sod survives on a diet of macaroni and nothing, I am afraid. Even no spinach! Which is strange, given that they are sailors...
        If I can't beat the guy with that sort of an advantage... Hell.

        Ja, pure strength is always in focus. Big muscles were never my goal to begin with.

        Thanks lofivelcro! A bit confused on weights and percentage metric though... But I guess it comes down to trying things out.
        In this case I'll take a dumbbell that will make me fatigue after 6 reps - an calculate from here. Is that a good idea?

        1. Dumbbell biceps curl with under-grip, elbow resting on Scott Bench.
        6 sets 15-15-10-8-6-6 reps each, weight 30% 30% 60% 70% 75% 75%
        first two sets to be performed in full amplitude. After a thorough warm-up, perform the following reps from right angle upwards with working amplitude of no more than 30 degrees.

        Comment


          #5
          I did some research since I don't know much about arm wrestling - seems like forearms are very important. Good luck! Think you've gotten some great advice already too

          Comment


            #6
            Originally posted by scramJam View Post
            A bit confused on weights and percentage metric though... But I guess it comes down to trying things out.
            In this case I'll take a dumbbell that will make me fatigue after 6 reps - an calculate from here. Is that a good idea?
            I... guess? I'm not good with numbers and the expert on those things in this house isn't available at the moment, but I would do the same. I'll have to ask to be 100% sure, though.
            What I would take care of when training parts of the body that have more or less delicate joints, like the elbow: Eat plenty of protein for the muscles and collagen for the joints. Gelatine, chicken feet, chicken broth, you probably get the idea.

            Comment


              #7
              Oh ja, I'm cracking down at the protein-part hard. Love chicken.
              Never thought that gelatin and all that stuff gets reassembled in the body though. For some reason.
              Anyway, today's attempt was a bust... To quote myself :
              [1] I... tried it. The guide says to use... "percentages". The "weight 30% 30% 60% 70% 75% 75%" part. A quick google-fu session revealed the meaning - I am to figure out max weight that I can lift just one time, take it as 100 percent and calculate from there.
              Simple enough. 20 kilos.
              Only complication is - I got fatigued at the third rep, when going from 7 kilos to 10.
              In the first exercise.
              Out of eight.
              So... The only available Scott Bench received some attention from people that know what they are doing - and Ieft to contemplate things. For now.
              20 kg is way more than it should be, that's for sure.
              It was not the only thing I did today - but one of the first. So... I need to reevaluate my approach to it

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