Cathe, pointers on reducing forearm burn

K

KC5689

Cathlete
Hi Cathe,
First off, I just finished my 1st. week of STS and I absolutely love it. I don't know why I was nervous about starting. You did an excellent job w/ this series and I can't wait for STS cardio.
Now to the question. I just finished Disc3 Legs and found that my forearms were on fire towards the end. When I did the first round of wide stance deadlifts I was using 22.5 lbs. and thought I could go a bit heavier because my legs felt like they weren't being challenged enough. Well, when I got to squats using 25 lbs. then into calf raises, I really started to feel the heat. By the time I got to narrow squats (w/ 22.5lbs), followed by calf raises & then deadlifts my forearms were screaming but I felt I could have gone heavier, at least for the deadlifts. What do you do when forearm burn gets in the way of going heavier?
Sorry so long, I think I'm still on my STS high:D
KC
 
Just wait until you get to Meso 2, the back and bicep work! That's the forearm burner for sure.

One thing you can do is use your barbell for squats. Then you're not holding dumbbells.

I also noticed yesterday doing disc 21 that one of the guys used an interesting grip when doing deadlifts. He grabbed his barbell with one hand overhand grip, one hand underhand. By that time my forearms were on fire, so I tried that grip and it was a great relief to the burn. In that disc, Cathe talks about building up the strength in your forearms. Like anything, it comes with time.
 
Not Cathe, but...
Using some form of hook or wrap can help you hold the bar less tightly, and strain the forearms less.

Also, doing some forearm stretches (arm straight in front of you, bend hand back and pull back gently on fingers, then bend hand forward and push gently down) between sets can help loosen up the forearms.

HTH!
 
Get versa grips!!!!

They are the BEST invention ever! I always had the problem with my forearms, especially with the deadlifts. The lifting hooks were ok but there was still some fatigue in my forearms. I got the classic versa grips and I don't have any more problems lifting heavy weights! (I can deadlift 114 #!! -- That's a lot for me, and I am finally able to challenge my hamstrings.) I have to admit that I had to "get used to them" but now I look at them and think, "where have you been all my life?" ;) If you do get them, make sure you understand how to use them. Mine didn't come with directions and I was using them all wrong at first. I didn't like the website and had to search the web to figure out how to use them. (Maybe I'm a little slow.)

Good luck!!!
 
Just my HO....

You should use them only when your start to feel your grip give away... Otherwise you won't build the forearm endurance you will need for meso 3.

I just finished 8 weeks of meso 1 and I only used them once in the last 2 weeks (I used them regularly during the first weeks)!

Chris.
 
Thanks for your input everyone. I will look into the lifting hooks and I think Chris makes a good point about only using them when I have to so that I can build forearm strength. But, I'm telling you, my forearms were killing me with that 1st week of legs :eek:! Tomorrow I will do disc 6 legs and I'm hoping it won't be as bad.
 
KC5689 said:
Hi Cathe,
First off, I just finished my 1st. week of STS and I absolutely love it. I don't know why I was nervous about starting. You did an excellent job w/ this series and I can't wait for STS cardio.
Now to the question. I just finished Disc3 Legs and found that my forearms were on fire towards the end. When I did the first round of wide stance deadlifts I was using 22.5 lbs. and thought I could go a bit heavier because my legs felt like they weren't being challenged enough. Well, when I got to squats using 25 lbs. then into calf raises, I really started to feel the heat. By the time I got to narrow squats (w/ 22.5lbs), followed by calf raises & then deadlifts my forearms were screaming but I felt I could have gone heavier, at least for the deadlifts. What do you do when forearm burn gets in the way of going heavier?
Sorry so long, I think I'm still on my STS high:D
KC
Click to expand...

This is actually a topic you will see addressed in this weeks Cathe TV which will be available for viewing this Friday.
 
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