Have you ever tried to rip a phone book in half?It's not easy.You might need more strength to pull it off if you don't know the technique.This is how to train for strength.
Step 1: If you've already used your grip in training, sports or your occupation, you shouldn't start ripping phone books immediately.
Football players and grapplers in sport have strong grips, as do carpenters and other laborers, especially at the index finger.Knowledge of the workings and limitations of your hand and fingers is required.Knowledge and experience are related.
Step 2: Warm up for the best results.
Go for a general warm-up.A general warm-up could include brisk walking, jogging, cycling, circuit training, or washing a car.Warm-up time should be between 10 and 20 minutes.Next, do some warm-up exercises.You should estimate the thickness of the phone book so that you can easily rip it.
Step 3: Think of this stunt as a running event.
Think of it as a 100 meter sprint rather than a 10,000 meter run.The force to tear the book needs to be sustained for several seconds.Put out a lot of force when you concentrate on your form.There are two ways to apply force.The first method is to accelerate quickly.The second method is similar to a karate chop breaking a brick or a short plank of wood.The second method is recommended when ripping thicker books.Even with a quick and powerful rip, if you have just moderate strength, your technique needs to be perfect and with little room for error.As the difficulty of performing the task increases, the technique and strategy increase in complexity.There are many videos on the internet on how to rip phone books.
Step 4: Push-ups, parallel bar dips and bench pressing strengthen your chest muscles.
The lower pecs come into play and the decline bench presses and parallel bar dips work them.Push-ups and dips should be increased for added strength.If you could do 75 push-ups, your maximum bench press would be more.
Step 5: Do chin ups and rowing motions to strengthen your upper back muscles.
Keep the reps low for strength.The chest and upper back muscles are used in dips and chins, which use a fine line between upper body exercises.If doing rowing instead of pull-ups, include some curling.If you're doing inverted rows, don't do curls if your biceps are getting a workout from this row variation.
Step 6: Pull the arms to improve strength.
Lifts should be stopped when the upper arm is in line with the body as shown in diagram A.As a cool down set, use a light weight and pull your arms to the side, as shown in diagram B, for a full-range movement.The lats are out of play when the upper arm passes the body line because they are the only muscles that can pull.This can be applied to any pulling movement.If you are doing a rowing movement like in diagram B, you should add some plates until the end of your lift is similar to diagram A.Think about your technique for book ripping and apply your muscles in the strongest possible angles.When doing the initial rip, think of it as a big lat and chest movement rather than an arm movement.Adding exercises for small muscle groups that are not directly stimulated from doing the multi-joint exercises will help to make your book stronger.
Step 7: The strongest part of your chest muscles.
The decline variation is stronger than the incline in the bench press.The partial movement to full extension is very strong with the arms.You can use your chest and arm muscles to rip a phone book.Although the chest muscles are strong in the decline position, the prone position has a higher weight lifted because of stability issues.
Step 8: There is a lot of grip work to be done.
Thick bar lifting or pinch gripping are two types of grip work that require a strong grip.The simplest way to strengthen the grip is to use a dumbbell or barbell.Lift with a thicker bar than this because it's a normal diameter bar.When doing lever bar movements, notice the rotation movements.You can do a variation with the weight on the little finger side of your fist.When doing forearm rotation with the weight on the little finger side, be careful to avoid momentum movements because this variation is prone to taking over the movement.
Step 9: You can maximize your grip with chalk.
This item can be found in sporting goods and weightlifting stores.If you just got through washing your car, apply the chalk on your hands to keep them dry.
Step 10: Before you start, make sure you have the proper stance and feel.
Stand up and bend your knees a bit.Do not hold your breath if you have your back straight and lungs inflated.The general warm-up inflates your ribcage, which is the base for your upper body muscles.Breathing exercises can be used to correct posture.When applying force, exhale.
Step 11: You should look at your hands and phone book.
There should be no space between your fingers.The three fingers on each hand are supported by your forefingers.Focus your strength on the initial break.If you want to keep your energy up, hold the phone book hard prior to the explosion.
Step 12: If the V shaped crease is to your satisfaction, look at the book.
As needed, adjust your technique.
Step 13: You should rest between your efforts.
In maximum poundage lifting, lifters take a lengthy rest between sets and do as little as one repetition for a set.The nervous system needs time to recover.It's a good idea to hold the book hard for a long time before attempting to rip it.For fitness and exercise, rest a minute or several minutes between efforts and with book thicknesses that are moderately difficult.Rest as much as 15 - 20 minutes between efforts.Keep focused between efforts and stay warm.
Step 14: There should be a well balanced training program.
It's a good idea to include phone book ripping as a grip exercise.Since phone books are not always available and they should be recycled, it's not something you'll be able to do for a long time.Train like you would any other lift - rest several days, train intensely, repeat.If you have a sedentary job, flexibility exercises and agility exercises, then you need a complete program of strength training, running, aerobics.
Step 15: A thick bar barbell can be made if you decide on its length.
If you want to make a thick barbell, you have to buy two lengths of pipes from a home improvement store.Put the thicker pipe over the 1 8 inch pipe and secure it with two wrench fastened collars.The plates are kept on by the hand fastened collar that is outside of the inner collar.Unless you are a superman, the hollow pipe by will not bend unless you have a sleeve over it.If the plates are too snug on the bar, sand the holes of them.For big hands, the sleeve can be a size or two larger.
Step 16: You don't want your elbows to go into the 25s or 50s if you use your new barbell.
In the space between the inner and outer collars, keep your weight plates.There is some space between the ends of the pipe and the outer collars.When calculating the amount of space to put on plates on a thick bar, decrease your poundage from a standard grip by 20%.
Step 17: Lifts like squats, front squats and bench pressing can only be done with the thick bar.
Do chin ups or timed holds on a thicker bar.The thicker the bar, the better it is for you to get your upper back and grip working together.A timed hold is when you hold a barbell for a certain amount of time.When bench pressing with a thick bar, use a solid seven feet bar as the inside bar instead of a pipe because most spotting devices are made for that length of bar.You could do bench pressing with a thick bar because the grip gets taxed in pressing movements.The inside collars should not be tight against the sleeve.It is easier to clean a barbell with the sleeve rotating.
Step 18: Pinch gripping of weight plates with timed holds is an alternative to thick bar lifting.
Gradually increase the time of the holds and the amount held with these timed holds.The thumb works better with pinch gripping than with thick bar lifting.The bar lifting works the muscles.
Step 19: The lever bar can be used to:
At the index finger and the other fingers, strengthen your grip.The position of a lever bar is very similar to a hammer.The lever bar lifts can be done with movement at the wrist.A long hollow pipe or sledgehammer can be used as a lever bar.The supinators and forearm rotators need to be strengthened.The initial break in the phone book will be easier if forearm supination work is done.The bicep and supinators could be strengthened by doing dumbbell curls with unbalanced dumbbell.At the start position have the hand in the neutral position and at the top position the palms are facing up.
Step 20: Try ripping a phone book again after doing these exercises for a while.
When doing new exercises and ripping your phone book will be easier, strength gains are rapid in the beginning.When you only have a small amount of phone books to rip, this effort is suitable.
Step 21: After you can easily make a clean rip with the thinner book, move on to ripping thick phone books.
Try to get a clean rip when ripping thick books.If the thick book is within the range of ability of your hand, it's time to rip it.Acute pain at the base of the thumb can be caused by grasping objects that are too big.
Step 22: When building to a peak, build slowly and with good form.
Between sessions, have enough time to record your rep, set, and poundage scheme.After you are satisfied with your progress with phone book ripping, give it up and move on to another exercise or stunt.Start from a moderate intensity and cycle up from there.Let your mind and body rest.
Step 23: The books should be divided.
Divide a dozen or more books at the spine into halves, thirds or quarters, instead of ripping them all in a session.Pull 25 to 30 times.Over a longer period of time, this will prove to be more fun.Doing it this way will allow you to build up a base of strength and technique and future workouts will be easier and less reliant on your nerves.If you can't do five reps of a lift, you are lifting too heavy.If you can't rip a few books in a session, you should be ripping thinner books.
Step 24: Try some of the alternatives if you don't have a lot of books to rip.
Rip phone books is an occasional stunt and should be practiced on old magazines and newspapers.It is important to train your grip, forearm rotators, upper back muscles and chest muscles.If you want to work the arms, do the chest and upper back exercises, but not the pull-up.The biceps are not worked much by rows.You will be ready to go after training for at least three or four workouts, so tear those phone books in half.