How to bulk up?

[adrianr]

Moved off StrongLifts for a bit too a new workout and its all going good, having an issue with my wrists though. They feel like their giving way on the bench press or on the dumbbell press for example.

Would using something like this help me out?
<a class="postlink" href="http://www.amazon.co.uk/AQF-Weight-Lifting-Supports-Training/dp/B009JH387M/ref=sr_1_1?s=sports&ie=UTF8&qid=1424964000&sr=1-1&keywords=wrist+straps" onclick="window.open(this.href);return false;">http://www.amazon.co.uk/AQF-Weight-Lift ... ist+straps</a>
and <a class="postlink" href="http://www.amazon.co.uk/Lifting-Webbing-Strengthen-Training-Exercise/dp/B009PSPFT4/ref=sr_1_2?s=sports&ie=UTF8&qid=1424964000&sr=1-2&keywords=wrist+straps" onclick="window.open(this.href);return false;">http://www.amazon.co.uk/Lifting-Webbing ... ist+straps</a>

Cheers lads.

Most likely you need to be positioning the bar further forward on your palms (without it rolling off and dropping on your chest). If you're holding it right up near the knuckles you'll be having to bend your wrist right back as you press upward. A simple cue is to feel like you're punching the ceiling, not palming it.

Edit: <a class="postlink" href="https://www.youtube.com/watch?v=BYKScL2sgCs" onclick="window.open(this.href);return false;">https://www.youtube.com/watch?v=BYKScL2sgCs</a> Skip to 8:45 (Well, watch the whole video, but 8:45 for the hand position bit)

 

[aguero93:20]

At the moment I am not using anything. Been told my form is fine.

I find my wrists mainly hurt on dumbbell exercises eg Incline Press, Chest Press and Hammer Curls and so on.

Try strapping them, if your form is fine it's probably the best way to sort it.

 

[decmancity]

Will check that video out mate, I think I will get some and see how I get on.
Is it best to use the wrist straps or the second type I linked?

 

[decmancity]

At the moment I am not using anything. Been told my form is fine.

I find my wrists mainly hurt on dumbbell exercises eg Incline Press, Chest Press and Hammer Curls and so on.

Could the cause be getting them from the floor and into position mate ? Not normally an issue using a weight you're doing higher reps with, but on heavier sets it can be.

Other than that try some grip strength/wrist/forearm exercises, if you want to try some google 'Steve Gardener grip' (posts on our board), pretty much one of the top guys in the field.

Its not so much that, it is when I start the movement for the exercise I just feel my wrists really beginning to hurt and it could be psychological but I think that is why I can't do heavier weights.

Will have a look at that, cheers mate.

Ordered some wrist strap/supports as its only £5. See how I get on!

 

[adrianr]

Will check that video out mate, I think I will get some and see how I get on.
Is it best to use the wrist straps or the second type I linked?

The second type you linked too are for assisting your grip pulling things up, not wrist supports for pushing things. They won't do you any good. Check out the video though. Even if someone is telling you your form is fine they could be missing the more subtle problems leading to your pain.

 

[decmancity]

Yeah I got those for doing deadlifts and the wrist straps for the dumbbell work etc.

Yeah, I have been watching it and I may have some issues, will go gym tomorrow and load the video again and "walk" through it!

 

[dannyboiblue]

Alright guys I'm new to the gym and lifting weights but for many years iI have wanted to get into it. I'm34 and iI'm 5"7 weighing around 11 stone. I have always worked in construction so I quite used to carrying and moving heavy materials. My question is I'd like to gain some muscle to my byceps and shoulders and generally get bigger. I have a large garage and was going to get a multi gym. Is this a good idea or could I do this with just dumbbells etc. As I say I'm brand new to this so any help is appreciated also my wrists are really skinny and forearms so would like to improve that erea aswel.thanks.

 

[FantasyIreland]

If you decide to train at home........id recommend a power frame(with chinning bar) and a barbell Danny - you'll also need a minimum of 120k weight,preferably more.....it wont be cheap)

Concentrate on squats,deadlifts,shoulder presses and chins(weighted if you can do plenty bodyweight).These exercises will target your priorities as well as your entire body.

Don't forget the nutrition side of things!

 

[aguero93:20]

Alright guys I'm new to the gym and lifting weights but for many years iI have wanted to get into it. I'm34 and iI'm 5"7 weighing around 11 stone. I have always worked in construction so I quite used to carrying and moving heavy materials. My question is I'd like to gain some muscle to my byceps and shoulders and generally get bigger. I have a large garage and was going to get a multi gym. Is this a good idea or could I do this with just dumbbells etc. As I say I'm brand new to this so any help is appreciated also my wrists are really skinny and forearms so would like to improve that erea aswel.thanks.

If you're just working your Biceps and Shoulders Dumbbells will do the vast majority of what you want, your 'showy' muscles in your shoulders are your deltoids, imo the best way to work these is through Lateral Raises and Front Raises (try Youtube) although as the Deltoids are a smaller muscle group it's best to stick to a low weight high reps strategy to avoid injury. Dumbbell Shrugs are good for the Neck/Shoulder area as well. Military/Shoulder Dumbbell pressing for the large muscle groups in your Shoulder area.

For your Biceps, the main exercises are Preacher Curls, Dumbbell Curls and Hammer Curls, although if you want to simultaneously work your forearms Hammer Curls, EZ Curls (you'll need a special Barbell for this) and Chin ups are your best bet.

You can do it all without the multi gym although you'll find yourself getting hold of more equipment to broaden your workout after a while :)

Don't train your Shoulders or Biceps more than twice a week, go for less sessions and more workout in each session, your muscles grow while you're resting so if you train them every day it won't have the desired effect and make sure you eat properly (lots of Carbs Protein and good Fatty Acids). Not much you can do to improve the wrists really, they're all lean muscle and tendons.

 

[garymj]

Another good way to strenghen the writs, if you have access to a heavy bag, do 1 and only 1 round of bare knuckle, remember to only clench your fists on impact, start slowly and use good form. That is an "old school" boxing trick.