advice on strength building

[DavidBaut]

So I've got about a month till comp. to go.Anyone have any good advice on how to build some extra strength with my grip and upper body without gaining too much weight.So far i've been hitting the weights a little more than usual but saw an increase in weight so i cut back down.So I need a little help.

[Brent Smith]

Kettle bells have been absolutely amazing for me. One month till competition for me as well.

[Mike May]

Farmers walks with dumb bells, clinch carry/hugging a big sand bag or heavy bag while walking, tire/sand bag throws and smashes, power versions of the Oly lifts. Really, any kind of isometric holds will be a key part of building specific strength for gripping and clinching, and the throws, smashes and Olys will develop total body explosiveness and teach the body how to work as a total machine.

[Kyle Hilfiker]

Bit of a Farm Boy's trick. Get a bucket and fill it with sand if you have access to it. then stick your arms in elbow deep, grab a tennis ball you put in the sand and rotate your arms while squeezing the ball. Repeat 10X 3 times daily. Trust me... you will have an UNBREAKABLE GRIP in 3 months, a significantly better one in one month!

[John Wilcken]

Kettlebells, squats, chins and pulls.

[Blaine Stevens]

Routine I've been doing of late to get into shape for Jiu Jitsu, MMA. Doesn't look like much but it kills!! The knee raise section and shoulder section should be beneficial to you. In fact if you do end up doing this I would do a little of the shoulder section but the knee raises will be insane for your grip! You'll work your lower core and be able to hang onto the bar for far longer then if you did pull ups. Noticed how much my forearms burned from four sets of this.

[bobby rivers]

Roll and drill more. Once you are confident you are moving correctly and intelligently asses where you need strength. Then focus on squeezing and moving properly and more dynamically during your drills and then during free roll.

If you are not moving in the right direction, you will eventually lose to someone who is, regardless of strength.

[Brandon Mccaghren]

...intelligently asses where you need strength...

good post, but i really like this part.

[NikNikAndCauliflower]

Unless you're an absolute beginner in the weightroom, you're not going to gain an appreciable amount of overall strength in a month (and it's really only 3 weeks because you wouldn't want to do much in the last week). Better off concentrating on rolling hard, drilling your A-game stuff and doing sprints/circuits.

[John Alighieri]

Kettlebells!