I had a serious attack at Iron Palm many years ago when I was in the army and doing a bit of kick boxing and stuff.

The years passed and I let the training slip only doing it sporadically. Back then I did manage to break a marble slab, these days I am just getting back into it so am not trying to break anything.

I feel its an excellent adjunct to grip and forearm training as most iron palm proponents do not possess great grip strength and most people with great forearm power are not iron palm.

There are lots of great sources of information online for iron palm these days. I prefer to train on concrete but just bought a bag and filled it with a 4 meter chain.

Concrete feels better – its solid and it vibrates. However the bag is better for the back of the hands.

I have also found a multitude of dit da jow formulas and suppliers. 10 years back all this was harder to come by.

So my present crush on the gripper is 250 lbs. In 3 months that may be 270 lbs. By then with daily practice I should have iron palm also. Then Its just a matter of continuation.

The dude at www.ironpalm.com can crack a coconut with the back of his hand. This for me I feel would take 2-3 years to accomplish if I combine it with a grip & forearm program also (and an inhuman dedication). Coconut breaking is quite an accomplishment.

His series of videos is available for about $20 us each. There are many Iron Palm courses now.

William Cheung & Brian Gray also offer programs as does Thomas Keen.

Popular Iron Palm Book

Heres a simple program:

Get some dit da jow off the net or from a Chinese Herbal Shop.

Find a waist high concrete wall or flat steel surface and simply slap the surface for several minutes with the liniment on your hands. Don’t slap hard just as hard as possible with no pain or discomfort.
Do the heel of the palm, knife edge and back hand also.

Do this for several minutes on each strike 3X per day using the liniment also.

Its actually quite relaxing to stand there slapping away although my neighbors think I am crazy.

I don’t train my knuckles & in the army they told us not to strike with them. You can however do fingertip pushup’s and everything involved in grip training. Backhand strikes will condition the knuckle also.

Another thing thats popular is hot and cold water dips for the hands. I have not tried stabbing my hands into a bucket of rice but Lee Hayward recommends this as part of his grip training so I may try that soon.

After a few months you will be able to break stuff. Its quite simple.

You gotta get this stuff if you are serious about grip & hand training – Its the secret liniment used in iron palm and iron fist.

Its not secret at all really and I got mine at the Chinese herb shop 3 minutes walk from home.

Its great for preventing or treating tendinitis and rheumatism.

I also picked up an Eagle Catcher for finger training – no where near as good as the super gripper but an excellent device anyway.

Its a shame they don’t come with varying spring strengths. I have a feeling the attachments on this would snap with stronger springs. This means it will be used for isometric timed holds.

I just got my Iron Woody Super Gripper in the mail today. It does not come with any information on the grip poundages of the spring positions but there is a free program online with this information.

There are applications for IVANKO, Iron Woody & Hammar sports :

http://www.angelfire.com/ar/mathgod/sg/supergripper.html

I have four extra springs & have no idea how much force is the maximum but the software will chart it up to over 400 lbs with 3 springs. Even just two springs can achieve 250 lbs.

Hers a pic of me & my new super grippers…

I also got a set of five heavy grips about a month back & can nearly mash 250 lbs. But that last 7 mm seems to be the problem – the super gripper can be used to do partial reps on that final squeeze and I suspect the final squeeze of a wrist curl works the same muscles & tendons.

Finally I went to the hardware store and bought some thumb clamps to work my thumbs and fingers.

My goal is to close 400 lbs and I am doing additional forearm training such as hammer curls, reverse curls, pinches and weighted pull ups in addition to my regular training program.

Man for all these years I neglected grip & hand strength. In the time since my last post I have been quite consumed by it. Well let me tell you it is the secret key that can give you a strength edge.

Most folks don’t do grip training – if you have 2-3x your present grip all your other weights can go up big time.

Yet because the muscles involved are small its easy to increase the weights and resistance.

There is also a bunch of different equipment you can use – get a set of quality hand grippers off ebay. You want from 150 lbs to 300 lbs or so.

I also ordered an ivanko super gripper which is still in the mail. These things go to over 400 lbs which is an awesomely strong grip.

I will be releasing a book on grip training real soon.

All images are protected by copyright so no hot linking or reuse please.

I’m presently creating A LOT of new content, free reports and stuff that you will want to buy.

As part of this I will be producing a pile of new poser content – much of which will be free for you to peruse at this site.

I will be producing many books for sale both digitally and physically.

Here are some sample poser pics where I am experimenting with transparency…

You probably have not heard of Beta Glucan yet but you will be hearing much about it in the future. It is by far the most effective immune boosting nutritional compound.

It blows acai berries, echinacea and all others far into the dust. Better Glucan is a soluble fiber derived from barley – as such it is a food compound not a herbal derivative.

Here are a couple of videos on Beta Glucan…

NOW – do not fall for all the crap supplement companies selling 200 mg capsules – research has proven that 2-5 grams of beta glucan are required per day for a substantial immune response.

Perhaps grapefruit juice can alter this requirement (I dont know) but because beta glucan is available in western nations in bulk only to food manufacturers as an additive you will need to import it from china if you want it in therapeutic quantities.

Links:

http://en.wikipedia.org/wiki/Beta-glucan

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By Gareth Thomas

To gain weight and muscle can be a tough task for many of us possessing a fast metabolic rate and a skinny body. I understand as that was my case until I grew in excess of 97 lb’s in 16 months. You can definitely add 5-10 healthy KG’s or 10 – 20 lbs to your build in just 1 – 2 weeks. I’m about to instruct you how to gain weight and muscle quickly.

Gain weight and muscle of up to 7 lbs in the first week – possibly more.

Discover how to increase muscle size and mass – gain weight and muscle without flab.

Keep your passion and love for working out at an all time high.

To gain weight and muscle you should workout and eat in a specific manner – its not hard. First lets examine your eating habits. You need to stack up on creatine in this initial week and consume plenty of fluid. This is a key to gain weight and muscle quickly. Fluid intake is crucial during all of your work outs. The creatine stacking means 25 grams to be consumed per day for the initial 7 days. This by its self may add 5 kgs to your muscle bulk and can increase your athletic ability. It truly is that straightforward at the beginning to gain weight and muscle. Additional ergogenic aids you could think about to gain weight and muscle are whey powder, glutamine and a multi vitamin pill. Vitamin B is terrific during this phase as it improves appetite and eases stress. As for eating – be ready to eat mountains of food. Get a large stock pot and boil meats such as chicken, beef or pork – cut off the fat first. Add heavy starchy veges such as potato’s, sweet potato’s or samoan taro. Then throw in the other vegetables like carrots, spinach, garlic etc. A big pot full of this ought to provide you with 3-4 feeds. Add to this other food like yoghurt, friuts, or snacks. There is no requirement to be too fussy and compute calories – just make your tummy plump and satiated. To gain weight and muscle you should consume more calories than your body uses, so EAT HEAPS!!!!!! The most crucial fact that I cant over emphasize is that you must eat to gain weight and muscle. You must eat like you’ve never eaten before. (but not junk food like donuts and chips or candy). Try MCT and olive oils also.

As for the working out to gain weight and muscle you truly should concentrate on heavy weight and most exertion per session. A normal mass building workout to gain weight and muscle just about always involves compound barbell & dumbell movements such as squats, bench press, shoulder press, pull-ups (wide grip), and dips. The amount of iron used for each, the number of repetitions, and the frequency of working out, can clearly be modified so it matches your physique, present strength, and muscle conditioning objectives. Its also worthy to mention that working out too frequently is both precarious and unhelpful. Supplementary training doesn’t imply you can gain weight and muscle. Your body doesn’t grow muscle during work outs, it actually grows stronger during the restoration time between work outs. You will gain weight and muscle during your recuperation period. As such, its very important for athletes to evade over-training, and to add in suitable recuperation periods between repetitions, sets, and workouts. You do not need to go overboard, but you need to subject your body to unusual intensity every session to gain weight and muscle. Keep your sessions below sixty minutes. Brief hard and heavy.

As you see your frame gain weight and muscle from several minimal changes to diet and training there will be a great increase in your energy and esteem, but the improvements experienced in weeks 1-3 won’t be so terrific after several weeks. To continue to gain weight and muscle you should remain determined and enthusiastic. Your tiring sessions are a source of inspiration in themselves but occasionally you will not feel like working to gain weight and muscle at the fitness center. Its at these times that determination is required to gain weight and muscle – stand up, get your workout bag and get going. By the time the session has finished you will be happy you went and after the workout you will be more than happy – you will have made another move in the right direction toward success. Before long not working out will make you feel weak and unwell as your body will crave those sessions. Just remember do not over do it. Rest is also valuable for motivation as it lets you recover and unconsciously sense when you are equipped for another intense conditioning session.

For hundreds of thin people, the ambition is to gain weight and muscle, but however much they eat they stay weak. Many men are naturally skinny, that means their body burns more calories than others. The simplest means to gain weight and muscle is to consume more food than your body burns up. By providing the body with more food to gain weight and muscle, this ratio can be changed and muscle mass can be increased. Weight lifting is of great value in this context, which allows the body to take in more nutrition from the diet by improving the amount of particular hormones and increasing muscle size.

OK its really easy to gain weight and muscle so GET TO IT !!! This down-to-earth article has hopefully inspired you and if you want to get a complete program that goes into detail on training, diet & recovery so you can gain weight and muscle fast, come and get a free report at my website http://www.FreeFitnessGuru.Com/BuildMuscle/