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Build Bigger, Stronger Arms and Wrists: Scale Weight Curls

Tuesday, May 20th, 2014

Build Big Arms and Strong Wrists


Superstar Billy Graham

One of my overall goals is to build my arms up to 20″ cold (no pump).

The way I see it, if you are going to get big, you might as well build strength to go along with it.

And if you are going to be strong, then by all means get as big as you can.

With these things in mind, I give you Scale Weight Curls.

A Scale Weight is a block-shaped weight that is used in industrial settings where scales are used.

These weights are calibrated to specific measurements and have handles so that they can be placed on the scale quickly and easily in order to test that a scale is reading accurately.

scale-weights

How to Perform Scale Weight Curls

Scale Weight Curls can be done like any other curl. They can be done free-standing or braced, and can be done in alternating style or both at the same time.

For me, performing them standing has gotten too easy, so I have been doing them in more of a Preacher Curl style, off my Glute Ham Machine. This allows me to keep the movement more concentrated (although cheating is not completely eliminated).

Also, what I look for is to try to keep my wrist in a neutral position throughout the full range of motion. This strengthens the wrist a bit more.

I can usually get up to 3 extra reps per set if I let my wrist buckle, so once I feel that I am losing my neutral position and breaking into ulnar deviation, I generally just stop the set.

Here is a video showing some recent Scale Weight Curls.

Scale Weight Curls

Scale Weights are somewhat hard to come by, because they are a specialized tool, sort of like anvils, and they can be cheap, but I have been lucky enough to score a couple over the years.

Believe me, the collection of grip tools I have amassed has taken me literally years to develop, tons of time to research, and of course, big expenses in order to build.

If you can’t find Scale Weights, another alternative is to try and curl your Kettlebells. Since the kettlebell handle sits out away from the rest of the bell, they will actually be much tougher to curl, and the weights will drop, but you will still get the Leverage Curl effect.

Still, I like the Scale Weight Curl a little better than Kettlebell Curls, just because I can use a bit more weight to challenge the biceps more, while also challenging my wrists.

To take it even further, you can attempt to curl your Scale Weight or Kettlebll in a supinated position. When you do this, you will have to CRUSH DOWN on the handle BIG TIME, or else you won’t be very successful.

I hope you enjoy this variation of Curls.

For more sinister ideas on how to build crazy arm strength, check out Call to Arms.

call-to-arms-reduced

All the best in your training,

Jedd

Slaughter Sets – End Your Muscle Building Workout Right

Thursday, March 20th, 2014

I recently wrote about Slaughter Sets here: Slaughter Sets.

Here is the latest installment in the Slaughter Set Legacy. Try this out if you dare.

Set up your own Slaughter Sets, by following the guidelines here => Diesel Crew Slaughter Sets

All the best in your training,

Jedd

Slaughter Sets: Take Your Training to the Next Intensity Level!

Wednesday, February 12th, 2014

Slaughter Sets – SICKEST PUMP EVER

This article will show you how you can pack a ton of training into a short time, resulting in an amazing pump to your muscles, better muscle gains, and more fun while you train. You will burn more calories in a short time and look forward to training even more because lifting becomes competitive. Enjoy!

I had seen Khali Muscle introduce these ultra-volume workouts where he was doing something like 500 reps, and I wanted to try them THAT DAY.

But I thought, how can you make these work if you have a partner? One dude is going to be standing around for a long time, and that sucks!

I thought about it for a bit, and I figured it out.

We gave the idea a try and it worked awesome. We started calling them Slaughter Sets.

Here is how to set up a Slaughter set with more than one person training, so both or all people get a killer workout WITHOUT having to stand around waiting while the other guy trains his ass off.

How to Set Up Slaughter Sets

Slaughter Sets are comprised of the same number of exercises as the number of people lifting. So, if there are two people, there are two exercises. If there are three people, three drills, etc. We have done these with up to 5 people before and they work great.

The Dictator: Regardless of how many lifters and exercises you have, one of them is called the Dictator. This is because that lifter dictates the speed of the set, because he has to hit 100 reps. Once he hits 100 reps (or whatever desired number you select), you take a short break and switch positions.

An example of a Slaughter Set combination for two people is Push-ups and Barbell Curls. One lifter starts out on Push-ups and goes until he hits 100 reps. He can group the repetitions however he wants to and take as many rest-pauses as he needs.

While he is doing this, the other lifter is performing as many reps as possible in Barbell Curls. He can rest-pause as often as he wants, too.

This can become a competition between the two lifters.

You can time how long it takes each person to finish the repetitions and see who can do it faster. You can also keep track of the number of repetitions each dude gets in the non-Dictator lifts, to see who can get more reps there too.

What you end up with is between 5 and 10 minutes of super-high volume training, unbelievable pumps, and a very competitive atmosphere in the weight room that will bring out the best of you and your partners.

Here are a couple of examples of Slaughter Sets we have done recently:

Slaughter Set 1: Triceps and 2HP

Dictator: Banded Tricep Push-downs
Also Performed: Two Hands Pinch Lifts

Slaughter Set 2: Shoulders and Abdominals

Dictator: Banded Front Raise
Also Performed: Ab Wheel Knee Roll-outs, Band Pull-Aparts

These are just a couple of awesome Slaughter Sets we have done recently that we actually caught on tape, but we’ve done a few more. We even did one combo when we have 5 dudes here.

Freakin’ awesome.

When it is as cold as it is outside, and you don’t want to go for a jog, or pull the sled out in the snow, this is a great way to burn a ton of calories in a really short time, while also getting the benefit of the mean pump.

In short, they will change your life.

All the best in your training,

Jedd

Baseball Season Will Be Here Soon – Is Your Grip Ready to Go?
If not, you better get Ultimate Forearm Training for Baseball

Cold Weather Training – Don’t Let The Cold Freeze Your Workout

Monday, January 6th, 2014

“Who cares if it’s a little cold out?” says Ryan Pitts from Stronger Grip Enterprises. AWESOME

ryanpittssnow

Here is a post I put up a couple of years ago on how to dress for Cold Weather Training. Enjoy!


How to Prepare for Training in Cold Environments

A few weeks back, I put up a post about the Possible Benefits of Training in the Cold.

Shortly after that, there was a request on my friend, Elliott Hulse’s YouTube Channel about how to get better workouts when training in the cold.

Now, Elliott is from Florida and camps out in the Palm Trees with crocodiles, so cold weather training isn’t something that he has to worry about too much.

So I wrote him a quick note and let him know I’d be glad to help him out. So I put together a couple of videos for his channel.

Part 1 – What to Wear for Cold Weather Strength Training

Part 2 – How to Warm-up and Stay Warm for Cold Weather Strength Training

If you have any other tips, please leave a comment below. I don’t want anybody’s workout suffering because of these frigid temperatures.

More Resources on Cold Weather Training / Warming Up Better

Article: Benefits of Cold Weather Training

Killer Conditioning Combo for Cold Weather Training

MAKE it a GREAT Day!

Jedd


dragondoorseminars

The Importance of Competition for Lifting

Thursday, January 2nd, 2014

Let Competition Bring the Best Out of You

rams

juha

There is this dude over in Finland that I have been watching on-line since at least 2009, and maybe since 2008. I know that makes me sound like a crazy stalker type, but I don’t care. This guy is the ONE GUY who I try to watch all of his videos, because he is ALWAYS doing something that is a world class grip feat. It’s Juha Harju, the King Kong of Grip.

At the end of 2013, Juha started something called the Grip Monsters Challenge and it involved several different lifts. Each challenge lift had a rankings list. And what was awesome was it was not just Grip Feats, but other stuff as well, such as a Military Bench Press and a Strict Curl.

I LOVE COMPETITION, so as soon as I found out about them, I started submitting videos. While I also love winning, I didn’t win any of them, I just kept on hitting the lifts trying to push my numbers up.

In a way, this was no different from how I have always trained from the beginning. I have always thrived on training in a group and pushing one another, trying to out-lift one another, and even hitting more reps than one another.

In my opinion, competition is one of the best ways for you to break through plateaus and keep them from happening in the first place.

When you know you are going to be tested by someone else, it makes you work a little bit harder, get out of your comfort zone, and in the end you are almost always stronger, and better, because of it.

Do I always win? Hell no.

Do I get better because of the competition? Hell yeah.

Don’t be afraid to compete. The beauty of the Grip Monsters Challenge is you don’t have to go anywhere but the gym. You don’t have to get up on a stage or platform, and you don’t need to do a lift in front of anyone, aside from the people at the gym.

So, here are the videos of my best efforts in the first set of challenge lifts for the Grip Monsters Challenge:

Strict Curl

Top 7 Standings:

1. Juha Harju 20 reps
2. Stephen Ruby 19reps
3. Gabriele Ferdinandi 18 reps
4. Alexander Kirillov 17reps
4. Egor Golubev 17reps
5. Matti Heiskanen 16reps
6. David Horne 15 reps
7. Jedd Johnson 12 reps

Military Bench Press

I was really surprised more people did not try this one, since the Bench Press seems to be the most popular lift in the world. It does get much harder with the feet up in the air though. Don’t let anyone tell you picking your feet up doesn’t make the chest and triceps work harder, that is for sure.

Full Standings

1. Allan “Bench Monster” Jokinen 36 reps
2. Viktor Hlestov 25
3. Wayne Mealy jr. 24
4. Vano Sukhashvili 22
5. Matti Heiskanen 18
6. David Horne 17
7. Juha Harju 16
8. Jedd Johnson 14
8. Petri Partanen 14
9. Luke Raymond 13
10. Tom Scibelli 7
11. Travis Shaffer 6

IronMind #2.5 for Reps (20-mm Block)

I was shocked I came in 3rd here. To be perfectly honest, the #2.5 I used only rated 123-lbs, so it is lighter, but I also think I was just plain on when I got my 27 reps. I haven’t gotten past 20 in my other attempts since that day.

Top 9 Standings:

1. Juha Harju 31reps
2. Vano Sukhashvili 30 reps
3. Jedd Johnson 27 reps
4. Joshua Odell 17 reps
5. Serg Sankov 13 reps
6. Jon Vance 12 reps
6. David Wigren 12 toistoa.
7. Thomas Scibelli 10 toistoa
8. Juha Piironen 6 toistoa
8. J.Henze 6 toistoa
9. Luke Raymond 4 toistoa

2x15kg/2x35lb or 3x10kg/3x25lb Plate Pinch Hold for Time

This is the one that pissed me off. I was at like 30 seconds for the longest time. Then Luke scraped all the hammertone paint off and I was finally able to get a decent grip. Holding onto these things for the better part of a minute blows my mind. Awesome job to many different guys who accomplished this.

Top 10 Standings:

1. Juha Harju 2x15kg 95sec
2. Kody Burns 2x15kg 93sec
3. Grip monsta p. 2x15kg 74sec
4. Matti Heiskanen 2x15kg 73sec
5. Matti Harju 2x15kg 70sec
6. Pinch Master J 2×15 69sec
7. Jedd Johnson 2x15kg 55sec
8. Riku Karu 2x15kg 44sec
8. Juha Piironen 2x15kg 44sec
9. Vano Sukhashvili 3x10kg 42sec
10. Pasi Mehtälä 2x15kg 33sec

The period for submitting videos for these lifts has now gone by. As you can see, I didn’t win any of these challenges, BUT, I improved a great deal over the course of a month or two, just by putting focus on the lifts. You can do the same thing too. You don’t have to take part in a challenge on-line to do it either. If you are stagnant in your regular lifts, then do some different ones and get some progress going again.

A couple other challenges were added part way through and are live until January 11th, the Double Overhand Thumbless Deadlift and the 50-lb Blob to 50-cm. My back has been very achey, so I have not deadlifted heavy, but I did give the Blob50 to 50cm a try and am currently in 1st place.

Double OverHand ThumbLess DeadLift

Current Standings:
1. Juha Harju 230kg
2. Juha Piironen 200kg
3. Tatu Karhu 190kg
3. Mike Rinderle 190kg
4. J.Henze 183.5kg
4. John Wojciechowski 183.5kg
5. Juha Lehtimäki 170kg
6. David Miitti 161kg
7. Pyry Harju 45kg (13 years bw 37kg)

50-lb Blob to 50cm

I was pleasantly surprised to see this challenge listed.

Current Standings:

1.Jedd Johnson 15 reps
2.Juha Harju 14 reps
3.Nathaniel Brous 6 reps
4.Juha Piironen 3 reps

Will Juha be able to pull ahead of me? We shall see.

Also, Juha took a vote and has 4 other challenges that he will be maintaining lists for through the end of February. Check them out…

COC#3.5 Silver Bullet Timehold (2.5kg)

Tricep Dips with Extra Weight 1RM (bw+kg=total kg)

Ironmind Hub Lift 1 RM

Euro Pinch 80kg (As many reps as possible in 90sec)

2x20kg Plates Time Hold Left & Right Total Time

Like I said, I LOVE competition. Love it. I will be attempting as many of these challenges as I can fit in. It’s always fun to see your name in a standings list, even if it as the very bottom.

I hope to see many of you submitting videos for these challenges as well. Push yourself – You never know where you will end up!

All the best in your training,

Jedd


The True Test of a Strong Man: Stone Lifting
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The Purest Test of Strength