Hello everyone , I'm currently following a training format like the one described in the 50 day never gymless plan. However there is an exercise from infinite intensity which I would like to incorporate which is the wrist roller (page 193, the one where you use a stick , a rope and a weight plate). My question is in which day should be best to do this exercise ? I'm guessing it would be better on the maximal strength training day but I wanted your opinions. Also as to sets and reps would it also be good to do this exercise like 4 sets X quality set ? thanks for your help.

As to the day you should do it, grip training can be done anytime.

If done on a max strength day (assuming you're working with a barbell or dumbells), your grip will likely be fried after the max strength work, so the wrist roller will overload it in a nice way. You'll get some nice volume of work, but you probably won't be going as heavy as possible on this particular exercise due to previous fatigue.

If you want to go as heavy as possbile, you can use the roller on a running day, or on a day in which you only work with your bodyweight. Unless you do heavy fat bar pullups, your grip and forearms should be fresh enough to go as heavy as you can.

Another option is to do separately, like training in the morning and doing your grip work at night while watching TV. You could also save the grip work for a rest day.


Regarding the rep range, I usually shoot for 12 complete reps. I keep the same weight as long as I can't reach the 12th rep, and when I reach it, I add 1kg the next time. It's not set it stone, just the way I do it. I have rather weak wrists, so I'd rather be around the 10/15 rep range than shoot for a heavier weight for 5 reps. I'd rather build strength slowly but steadily with this exercise.

I usually only do 1 set, along with a quality set of barbell wrist curls, but I use those exercises 2/3 times a week. Sometimes I do 2 sets, but I don't remember having ever gone to four.. I'd start with a manageable weight and wouldn't go to failure if you do 4 sets, but that's just me.


Have fun, the roller is an awesome tool!

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I would do the grip work after your heavy lifting to give it time to recover. You don't want your grip to be shot for the max lifting and at the end of the day it really doesn't matter how much weight you are using on your wrist roller exercise so I wouldn't worry if you have to drop the weight a bit to account for the heavy lifting beforehand.

You may also want to see here:

http://rosstraining.com/blog/2010/05/23 ... st-roller/



You'll be able to move much more weight with this kind of device ^

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Thank you all for your help and advice