I currently do 3 sets 12 reverse curls 3 times a week (70 lbs).  I also use a grip squeezer every other day (3-4 times a week). I want to maintain or increase my grip strength-slowly.  I have been with this program for a year or more and it has helped. Is there something else or better I should be doing? I know you can over exercise the grip and risk carpal tunnel inflammation.

I have been using the Gyro ball all winter...Hopfully this rocks!!

Burnrider,
    Go to big 5 (or other sporting goods retailer) and pick up a Marcy Wedge forearm machine. They used to be expensive ($70+) but now are available for as cheap as $20.00.
This machine does an amazing job of increasing your arm strength and reduces arm pump (helps woith grip). I have been doing this for only a week (used to work out all the time...but have gotten lazy) and I noticed the improvement riding last Saturday.
Try to do the lighter setting and go for reps. I would shoot for 30+ reps on eash side then switch off doing about three/four sets pre side (slightly faster reps... then hold for a few seconds near the end of each set). Then rest every other day and a day or two before you ride. This machine will let you work both dirrections. But its easy to get carried away and do it every day. Work up to higher reps I'm up to about 60-70 reps and a higher setting (2.5/3.5).
I also switch off and use a good hand grip squeeser. I use the classic plastic one with the wire spring. They come in Med / Heavy / Extra heavy (they were only $5.00 a pair). I have just moved up to Heavy but go back and forth to Med as I like the higher reps too.

Good Luck,

William Ow
Santa Cruz, Ca

Thanks, I'll hit Big 5.  I've got the spring squeezers so I'll check out the machine.

I agree a good work out helps with reducing arm pump. I do forearm curls daily. But it wont ELIMINATE arm pump. What Ive learned since my elbow injury is that I can ride ALL DAY without arm pump now because I LOOSEN my grip on the bars. Do more squats and leg excersizes, and use your lower body to hold on and manipulate the bike. Squeez the seat/tank. Works much better. Ask any pro they will tell you the same thing. I just ignored all the advise untill I was forced to use it after injury.

For grip: Go to the hardware store and buy a piece of 2 1/2" O.D. plastic pipe or steel if you're feeling strong the length of a curling bar. Have it threaded on both ends for some kind of a collar. Put your free weights on this and do reverse curls. The large bar works your grip better than the small bar. Do reverse curls super slow to make them burn. Always go to failure. It has been proven that one set done correctly can stimulate muscle growth just as much as three sets. Multiple sets risk over training.

Save your money for good food!

Here is a old trick that is killer. Lay a full sized sheet of newspaper out flat on the table or floor. Now moisten your finger tips and lay your had flat on the newspaper and crumble it up into a ball.(no fare using your other hand to help or to touch the paper to anything to make it easier!)

It is more fun to do it with others durring break at work and make a competition of it.

The old marshal arts guys used to use a large leather chamois.

Also put your hands above your head, palms together and then bring them slowly down in front of your chest forcing your fingers backwards for a real good stretch, go as low as you can go and hold it. It is for a good stretch.

Check out the muscle mags at the grocery store and get some ideas. Variety keeps it interesting.
Greg

Thank you for the help. I will copy your info and put into practice.  Variety does help.

One more trick,
Get a length of wooden dowel or closet rod about 18" long,
drill a hole in the center of the dowel (through it not length wise) run a piece of cord or string through the hole and tie a knot in one end so it won't slip through. Allow enough string so that when you're standing-arms straight out, the string will touch the floor. Now attach a five lb weight to the end of the string, stand with arms straight out in front of you, grip the wood like you would you're handle bars, and slowly turn-and-burn until the weight comes up to the bar then reverse direction and slowly lower the weight back to the floor. You may even attach grips to the end of the dowel to make it feel more like the bike.

My grip strength program goes like this:

Super set the following:

· Hand grip right side-up the upside down  (gets the full hand)
· Wrist curl forward and reverse
· Weight twist forward and reverse (piece of wood handle bar thickness with a ten to twenty pound weight on the end of the rope)

Repeat the above set three times.

Ron