a few Q's on strength and technique

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nativelover

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first: how to climb a wall? i get like 10-15 feet up and loose my grip, falling to the pavement below, or just cant go anymore for fear of falling...lol :screwy:

anyone an expert brick wall climber? :naughty:


also, im in weight training for school and cant seem to go up on my bench press, any ideas on what i could do @ home besides push-ups to gain strength on my bench?....this counts as a grade you know.

and whats a good thing to eat to gain weight thats not bad for you., ive tried almost everything. 4,000 calorie diets, 6,000 calorie diets :WHOA: . and gain very little weight.
 
Try grip training and anything that builds stamina. The few climbers I know are whip thin but have very strong hands, they squeeze handballs or spring grips constantly, they also run alot with wieghted packs, one female climber I knew carried a collapsable chin up bar everywhere and could do 100 chins no problem and at least thirty with either arm alone.. Pull ups and curls and inclined sit ups for upper body and arms, wrist flexes using a spring resister for your forearms.
Can't help you on gaining weight, I'm 6'1" and now am the heaviest I have ever been at 180lbs and that is because I'm haven't been doing much. I still eat 3000+ calories a day or lose weight. Some people just don't gain weight, for climbers this is good. If you have to try real hard to bulk up then stop working out you will get flabby.
 
im, 6'6" 205 lbs.
the wall climbing thing is just 'cause its fun to try, and the working out is to keep in shape for basketball and wrestling, and i really dont want to get flabby, especially only being 15 yrs old.

btw, how much weight could a guy my size (eventually) do on bench, squat, power clean , etc?
 
pec deck

chest is a major role when it comes to bench press

build some stamena before you try climbing a brick wall, its a hell of a lot harder then you think.... exspect broken nails and cut fingers every time you try, its alot of pressure on your fingers and you should exspect to fall for the first year at least and its really not even anything to consider for a 15 year old kid.... play a sport for school your just gonna get really hurt wall climbing
 
squat should be 1.5-2 times your wait

cleans- a little less

bench- reps- right at 205-225 max- at the absolute least 250-275

im 5 7 and i get up 130 on bench for repps of 8 and im 135-138pounds my max is right at 170 on a good day 160 otherwise

on squats(keep in mind im a soccer player who plays year round) i can get up 290+ and thats 8 or 9 repps
 
something many people forget when training for strength, the smaller muscle groups, when you do push up , do them on just your fingers, work up to 50 on all five fingers, them pull up your pinky so your only using four, work up to again a set of 50, then remove ur ring finger and so forth, both your hand strenght AND bench press will increase
 
Gripboard.com for learning about grip/lower arm strength.

Grippers are good for crushing strength, I recommend Ironmind captains of crush grippers.
Pinch strength- get a couple of 2x4's, nail them together to make blocks of various widths, wider the better, screw a eyebolt in and attach weight. Pinch and lift as long as possible. Also pinch 2 weight plates together smooth side out and lift, 2 45's is a super strong, 3 25's is world class.
Supporting strength- rack pull and hold: rack as much weight as possible, lock out ( deadlift) and hold untill grip goes out.
Ironmind sells a product called eagle loops, straps with finger loops that can be attached to a bar for deadlifts or a chin bar for hangs.
General lower arm strength- wrist roller. Make one yourself out of 1.5-2 inch pvc or steel, wood, whatever you have around. drill hole and attach some good strong cord and tie weight to the end. stand on chair so the weight is hanging. hold arms straight out and roll the weight up. Works wrists and forearms.

Many other things can be for on specialist sites like the one mentioned above. Grip/lower arm strength is my other hobby.

For benchpress don't forget supporting groups like someone else said. shoulders, and triceps are extremely important in big benches. behind the neck presses to ear level are awesome for strong shoulders, go for weight here. Triceps- close grip bench, pushdowns, french presses, are all good. Also for someone as tall as you try benching with your grip as wide as possible. Less travel to chest and lockout. might feel awkward at first but work at it. Stay tight, grip the bar (squeeze). Feet flat on floor, butt on bench, shoulder blades on bench, squeeze them together. back of head on bench. Don't bounce or bring butt, head, shoulders off bench, stay tight! Don't over work muscle groups, 1-2 times a week, many powerlifters bench 1 day, squat 1 day, and deadlift 1 day. need time to rest.
For gaining weight eat like you normally do but add good quality protein snacks. boneless chicken breasts, cottage cheese, milk, legumes, TUNA, protien powder. Try to get at least 1 gram of protien per pound of bodyweight.
For exercises to do at home. Pushups: work up to 1 arm,1 leg pushups and you will be very strong. pushups on fingers ( mentiond already). Chins. Pistols ( one legged squats). Dips ( if available). I'm not proofreading this so I hope it makes sense. PM me for more details.
 
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