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I have started to do some some basic workout mainly flexibility based (entire body flexibility) and also some strength based exercises targeted at my wrists.
Lots of routines talk of say reps of 20 then rest then 20. Or for flexibility hold for 30 then rest then 30.
How does the rest period effect the training, both on the flexibility and strength font? On the strength font is it relying on there still being an amount of lactic acid? If the rest is too long do you stop any benefit. For example if your routine was 4 reps but your gap between was one hour vs 1 min how does that effect your training? Similarly for flexibility?
One thing I am wondering if it is ok to split say a 30 min routine over three 10 min sessions. Morning tea break, lunch, afternoon tea for example? How bad / good / indifferent?
Also as a side note as I am trying to build wrist strength how hard should I push against discomfort?
Strength training is a skill, big compound moves are the best bang for buck, you can't become more flexible and stronger they at opposite ends of a spectrum.
You can however become more mobile by targeting muscle imbalances.
The strength is specific to a bad wrist. In general I am working on flexibility but the strength on the wrist is to help with an old injury.
I dont usually disagree with twinwall but in this I thinks hes a little off.
Weightlifters (Olympic)are usually very flexible and always incredibly strong.
Strengthening a wrist injury isnt getting strong though, thats just rehab.
If flexibility is your aim, look at bodyweight exercise and gymnastics type workouts.
Also as a side note as I am trying to build wrist strength how hard should I push against discomfort?
Hard to say without knowing what the discomfort is caused by.
If you're just trying to increase range of motion it's a long slow process so no need to push hard in any one session as there are no quick wins. Better off just reaching the edge of pain free range every day and over time (as in weeks, months, years) you'll get more range.
you can’t become more flexible and stronger they at opposite ends of a spectrum.
Have you ever heard of gymnastics? They manage both and have been for decades.
How does the rest period effect the training, both on the flexibility and strength font?
Can't comment about flexibility, but the strength bit is well understood (as in by some and not at all understood by 99.99% of gym users).
There's a chap called Chris Beardsley who has a page on facebook worth following, he summarises all the latest understanding on strength training in easy to swallow summary slides:
E.g. here is the latest science applied to a standard (non optimal) workout, with changes made to make use to the current best understanding. The nice bit is he explains the why for each modification.
[url= https://live.staticflickr.com/65535/51825867737_cbe2db1b9f.jp g" target="_blank">https://live.staticflickr.com/65535/51825867737_cbe2db1b9f.jp g"/> [/img][/url][url= https://flic.kr/p/2mXF7TK ]Strength program example[/url] by [url= https://www.flickr.com/photos/brf/ ]Ben Freeman[/url], on Flickr
NB He produces a huge amount of literature, you can access it all via Patreon.
https://www.patreon.com/SandCResearch/posts
For a modest sum you can download his vast monthly digest with 100s of slides in a huge book all grouped by subject area. He also answers specific Qs etc via Patreon, so if you want advice or don't get something, he's happy to explain.
The strength is specific to a bad wrist. In general I am working on flexibility but the strength on the wrist is to help with an old injury.
If it's rehab for a chronic injury see a physio. If it's exercises to strengthen muscles, then 30 mins sounds excessive unless that's for a general all body workout.
On strength - there are no actual muscles to speak of in the hand or wrist. The tendons take time (years) to strengthen which is why advice to anyone getting into say fingerboarding for rockclimbing for the first time is advised to take things very slow.
There is an vast amount of info out there on how to strengthen grip/contact strength for climbing, but all probably a bit sport specific for your needs. And lots on how to avoid and rehab the classic injuries these exercises can give you (tennis and golfers elbow. I used to get the latter). Anyway, long preable to saying that there are various ways and techniques to exercise and gently rehab wrists by which I mean of course powerballs... I've not looked at the science but what this guy says seems to make sense
Where as this guy on the other hand... but check that wrist action!
I actually had one of these and used it for rehab (and to go for maximum spin speed numbers obviously) until it broke. Strangely satisfying.
On strength – there are no actual muscles to speak of in the hand or wrist.
Does it matter where they are (proximal forearm)? You can still strength train them if you so desire....
Does it matter where they are (proximal forearm)?
Yes. If your issue's an injured wrist it's tendons you're rehabing.