matir Posted January 27, 2019 Share Posted January 27, 2019 I don't know the best way to describe this, but my arms tire quickly when holding my pistol extended in isosceles stance. Obviously I need to build muscles and stamina, but I'm not sure what muscles are most important here. I suppose it's the trapezius and rhomboid muscles, but maybe also the deltoids and biceps? What exercises are good for stamina in this form? Link to comment Share on other sites More sharing options...
Tonygardner Posted January 27, 2019 Share Posted January 27, 2019 Anything full body as well as arms should work. Olympic lifts help grip, forearms and shoulders. Pull-ups work your biceps and back. Just be sure when deadlifting, cleaning or anything like that you're using proper form. Start at a lower weight and build from there. Endurance wise lower weight higher reps will help. Link to comment Share on other sites More sharing options...
michael.flitcraft Posted January 27, 2019 Share Posted January 27, 2019 (edited) I’ve found a basic barbell program to be wonders, but as Tony mentioned, form is critical. It is also important on machines, but machines do the stabilization work for you and are rarely compound exercises, meaning your overal strength doesn’t increase as fast as with free weights. Barbell weights can also be increased in extremely small increments (most gyms have 2.5 pound plates, you can also buy micro plates), while dumbells increase by 10 pounds typically after 20lb (5 lb per hand = 10). Watch some videos by Mark Ripptoe (great series on here - https://m.youtube.com/watch?v=QhVC_AnZYYM ) and check out the 5x5 Stronglift app for your phone. It has built in rest timers, tracks your stuff, and will determine if you’ve hit a platoue and how to break through it. The paid version is cheap and has some other really nice features with an overall simple interface. They do have videos of form as well. Expect to hit the gym 3 days a week, taking 1 day rest between days 1/2 lifting, and 2 days after the 3rd day. It’s extremely simple and effective. This is coming from a guy who runs chainsaws and tosses logs for a large part of his work day. Edited January 27, 2019 by michael.flitcraft Link to comment Share on other sites More sharing options...
Hi-Power Jack Posted January 27, 2019 Share Posted January 27, 2019 I just hold my pistol out there as long as I can - that really helps. Link to comment Share on other sites More sharing options...
JJB05 Posted January 28, 2019 Share Posted January 28, 2019 I would think it is more shoulders than arms...go on YouTube and you can find any workout on there. I have started trying to get in better shape for this upcoming season and i do regular workouts and always train shoulders and forearms every other day. Link to comment Share on other sites More sharing options...
wtturn Posted January 28, 2019 Share Posted January 28, 2019 Overhead press, bench press, pullups, chinups, dips, etc. Although a comprehensive program like Mark Rippetoe's Starting Strength is going to be better for you than trying to isolate a few upper body parts. Sent from my ONEPLUS A6003 using Tapatalk Link to comment Share on other sites More sharing options...
beta1759 Posted January 28, 2019 Share Posted January 28, 2019 make you are also train the antagonist muscles (especially with grip) or you are going to get tendonitis. Place a rubber band around your fingers and open your hand will help with prevention, Link to comment Share on other sites More sharing options...
pjb45 Posted January 28, 2019 Share Posted January 28, 2019 On 1/27/2019 at 10:09 AM, michael.flitcraft said: I’ve found a basic barbell program to be wonders, but as Tony mentioned, form is critical. It is also important on machines, but machines do the stabilization work for you and are rarely compound exercises, meaning your overal strength doesn’t increase as fast as with free weights. Barbell weights can also be increased in extremely small increments (most gyms have 2.5 pound plates, you can also buy micro plates), while dumbells increase by 10 pounds typically after 20lb (5 lb per hand = 10). Watch some videos by Mark Ripptoe (great series on here - https://m.youtube.com/watch?v=QhVC_AnZYYM ) and check out the 5x5 Stronglift app for your phone. It has built in rest timers, tracks your stuff, and will determine if you’ve hit a platoue and how to break through it. The paid version is cheap and has some other really nice features with an overall simple interface. They do have videos of form as well. Expect to hit the gym 3 days a week, taking 1 day rest between days 1/2 lifting, and 2 days after the 3rd day. It’s extremely simple and effective. This is coming from a guy who runs chainsaws and tosses logs for a large part of his work day. nice advice Link to comment Share on other sites More sharing options...
highhope Posted February 23, 2019 Share Posted February 23, 2019 just dry fire everyday, the musle will build itself Link to comment Share on other sites More sharing options...
Red_Dot Posted March 9, 2019 Share Posted March 9, 2019 (edited) It’s become profoundly apparent that in order to build strength in one area, you must be equally as strong in the opposite motion. It’s very difficult to build strength in your biceps without equally challenging the triceps. Likewise, chest and back. There is strength in balance. Edited March 9, 2019 by Red_Dot Link to comment Share on other sites More sharing options...
robbiespratt Posted March 11, 2019 Share Posted March 11, 2019 I have recently started working on my arm muscles as well because I noticed that as I have gotten older it is hard for me to hold my pistol steady for any duration at all. I have been using 15 pound dumbells daily working the different muscle groups and after only a couple of weeks I have noticed a huge difference in my grip and my abilitly to keep the weapon stead on target. Link to comment Share on other sites More sharing options...
jessesmith121 Posted March 22, 2019 Share Posted March 22, 2019 I love deadlifts, reverse grip bicep curls, suitcase deadlifts, trap bar deadlifts, shrugs and ITY's for your shoulders... You will be crushing your grips in no time Link to comment Share on other sites More sharing options...
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