Hahaha, that’s definitely an EXTREMELY common problem I’ve seen, especially among the younger guys. Thankfully for them, their recovery rates can still handle it, but they’ll feel the consequences when they get older. 😅
Very important topic. I trained for armwrestling some years ago and never seemed to get anyhwere. I did it for two years, only frustrating myself. I am now back to it and have made great progress, having sorted out what I did wrong. For me, these are the clues: 1. Don´t do the WRONG exercises just to show off. Especially don´t do all those heavy wrist curls and tire out / injure your wrist. Don´t spend energy on neverending grip work. Forget side pressure training, it ruins your arms. 2. Be in it for the long haul, i.e. make it a lifestyle. Don´t be in a rush with anything, not even competing. Have big goals and patience. Know that this is what you want to do in life. Cut distractions. 3. Bands might be better suited than weights. Train a little with bands every day. Find the exercises/schedule which suit YOU and go HARD, but so you don´t destroy your central nervous system every day. Never copy others. Don´t do the Devon Larratt lifts if it doesn´t feel like you. This is only ONE way to train. 4. Always make sure to be relatively FRESH for table practice. Going crazy in the gym might make you stronger, but then you´ll have nothing left for the actual pulling that one day of the week. Take a few days of rest before each practice to show up ready. 5. Let your opponents show you where you need to improve. Work hard to root out your weaknesses. If you´re weak in the upper hand, practice static holds in the initial position. Figure out why you´re losing. Never accept that "He´s simply stronger than me in that position". Work hard as hell to get even stronger than him there. Don´t get obsessed with technique, it´s still a strength sport. Technical prowess comes with time. 6. Always be confident that you are going to surpass your peers, IF you NEVER give up. The flame of passion leads to success. 1.-4. was what I did wrong, so easy to see now. And no one told me / understood.
Thank you for sharing your experiences, Ronald! I hope that those who read this may find a thing or two that they can take home and incorporate into their regime.
I love arm wrestling. I was great at powerlifting but an injury changed my path. Now the goal is to be a top arm wrestler. It’s so exciting learning technique and how much pulling angles and hand position matters
Great to have you in the sport man! I wish you the best in your arm wrestling journey. With your background in powerlifting you already have a head start, both in knowledge of programming and in actual physical strength.
This video is a nice encapsulation of some basic principles a lot of people miss when starting out, especially considering how many are watching Devon's videos and adopting his heavy singles every day approach. Sure you'll get stronger that way, but doing almost anything starting out will get your stronger. Understanding and applying the factors you raised in this video will likely lead to more balanced and sustainable gains in the long run. Another important factor to consider is the difference between muscle and tendon fatigue and I think this might be another reason why people plateau.
Thanks for your kind comment, Mr. Dan! For sure, ultimately one of the main things we should shoot for is, as you said - sustainable gains. Having all the basic things mentioned in this video dialed in shout be the bare minimum before we try to get complicated with advanced training methodologies, supplements, etc.
🙏 thank you for your love and support brother. I’m really so amazed and thankful for the wonderful support in Italy, even though my videos are in English! La vita e bella! 🇮🇹
Haha, I was shocked when I first learned about it too, but as I’ve gotten older and had more experience, I’ve realized how important sleep is. It really is not an exaggeration when they say going from being sleep deprived > good sleep is like being on PEDs.
So sad to hear many people have came across a pleteau in their trainings. Don't know how it feels, but hope these tips will help us build a stronger and healthier community 💪💪
Sometimes it's bad training, but many times it's also just for simple reasons like the ones I mentioned in the video. Hopefully once people take care of the basics, then they can continue to progress, at least for a couple of years.
In my opinion, Armwrestling is a sport where a person greatly benefits from previous weight training experience. You briefly touched on this in the video by saying that this muscular base will be beneficial to people when starting Armwrestling. Obviously, that is true, but I think it's more than that. I came to Armwrestling from a few years of Powerlifting, and some things you learn when pursuing that sport include: how to program for yourself, how to program for a goal, how to prioritize exercises, how to peak and taper for a competition, how to manage fatigue, and so on. If you come into Armwrestling brand new, you will not have ANY of these valuable lessons under your belt. And it's especially punishing for this sport because of how much fatigue Armwrestling training generates in your soft tissue. I see so many beginners get frustrated or injured jumping into Armwrestling training, because as a whole our community lacks emphasis on learning HOW to get strong. I feel this is where most of these frustrations come from.
Yeap, agreed. Having these strength training skills are very beneficial especially when compared to people who have 0 resistance training background before.
now herers the thing, im 17 and i workout my arms evryday , pronation today , rising tomoorow and repeat ( i workout others with this but this is strict) , and i do my max everyday ,and feel fresh all day. u may be wondering how tf am i doin this ,well im 17 , i got that young xman gentics in me , so does most of tennagers , so use it ,everyone will have different varities of this power , but u will have atleast some , try to find out your limits ,so experiments on yourself , commit 1 month to this and u will find yourself become better soo quickly( im not telling u to max bench or deadlift everyday , im talkin about arm wresling here , cuz arm wresling is not body building, arm wresling isnt just about the muscles , its about the joints , tendonds, ligaments etc)
@@EastsideArmWrestling idk how old are u, but if u are still in a teenage area, u should have some sort of this ability, it's kinda like a superpower, the teenage organs are soo fresh and soo strong that it feels like xmen, and the best part is that I train for strength, Hypotrophy, now. That's insane to do daily, well to be fair I think I have a genetic disorder, I was 6 foot when I was 15, now I'm 6'3 and my own brother (22) is 5'11, no one in my direct bloodline is close to as tall as me, atleast not that I know of
In my case less is more.. I do better with 1-2 working sets…. for now Things always change over time. I forgot to mention I do around 15 different exercises per session which have cross over to each other, so I still train quite a bit but I use more variation.
Knowing all of these principles isn't enough. You have to have a discipline to follow all the rules of training, dieting and, which is very important, recovering. I think people often fail with recovering due to their obsession by training.
I've found that if you engage in regular table time practice, or train for other sports simultaneously, then lower arm wrestling lift volume is probably a suitable way to maintain consistent progress. I've been hitting roughly 4 sets of side pressure and at max 8 sets of cupping work in the gym per week (most sets are around RPE 7-10 depending on the phase of training) for this year and have seen massive benefits due to lower levels of fatigue and higher manageable training intensities. Also important to note that table time should consist of more than just high-intensity sparring.
I was stuck on the devons pronation lift and could not do more than 45kg ... i started doing straight bar biceps curls and now im on 52.5kg It took me around 4 months maybe 5
That’s a great experience to share. I’ve also found that on some lifts, hitting a plateau is a sign to go focus on some other stuff before coming back to it again.
If you think about it, there is really no sense in training to failure when you're doing it for strength. You'll get enough stimulus just stopping on 1 rep before failure and doing more would just result to more fatigue. I've also read a literature before (forgot d link) that proves this point. If I have a 6 rep range. and I know that I will likely fail my 6th, I'll just stop on my 5th rather than risking it and resting longer because of it.
Yes, failure is exponentially more fatiguing than stopping 2-3 reps shy of it. The problem is with people stopping 5-6 or more reps shy of failure and thinking otherwise.
Does fast twitch or slow twitch muscle has to do something with it? Like if i train chest it’ll take 2-3 days to recover but with abs and calf and forearms(only wrist flexers) they’re back to baseline in 1-2 days max Good video though 🙌 Arm wrestling needs precision training guidance like these💪
Hello sir love from India 💕💕 I have One problem is that when I practice, I defeat everyone in my area ❤ but in competition, I lose even to those whom I can defeat. give me some tips sir🙌💕
Most people lack exercise variation, don't bulk and cut, don't do a wide array of volume. Skill will come with time. Strength is hard to develop unless you're a genetic anomaly.
For the point about exercise variation, I would hope and pray that most of the audience watching this isn’t just doing riser and pronation singles as their only training 🙏
0:15 ngl it's true I defeat most people my size 85% of the time but I just can't defeat someone who looks like levan there wrist and hand are big I can't really hold on to them and I just don't genetically have big arms I started small but untill now my hands and wrists are still small I improved my rise and cupping already and yet I still can't😢.
Greg any tips in injury recovery? Just did a rising lift i can usually do but since i was over trained when i did it my wrist popped like a balloon. Now it hurts when i pronate or supinate.
Best thing to do is to see a doctor. Other than that, take complete rest for a week at least. Then start on your rehab, doing isometrics at about 3/10 level of pain, slowly increasing the weight week to week
My gym lifts have been going up, but I feel like I've platued in arm-wrestling, I'm currently on a training arc to focus on the gym, but when I pull I see no difference. My Left is stronger than my right on the table despite being much weaker in the gym. Any Advice?
6:55 2 days for biceps? How? I don't now about athletes on gear, but there is no way i can fully recover after hard biceps workout (4-6 sets, 6-10 reps) in 2 days. For me it takes 4-5 days.
Individual variation. You might be unfortunately one of those whose biceps just can’t take as much of a beating. Your program will just have to take that into consideration 👍
@@EastsideArmWrestling I'm not really experienced lifter, so that's might be it. I think it's mainly in tendons area that takes longer to recover, maybe it will get better with time, maybe not. I heard Engin also trains muscle groups one in a week or so.
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whats slowing down my progress is probably the fact that im overtraining all the time because im obsessed 🙂
Hahaha, that’s definitely an EXTREMELY common problem I’ve seen, especially among the younger guys. Thankfully for them, their recovery rates can still handle it, but they’ll feel the consequences when they get older. 😅
Amen to that, brother!
I been pulling forever and overtrain due to obsession.
@@joshbunnerwvarmwrestler me too lol
same, i can’t hold myself back on the table especially
Very important topic. I trained for armwrestling some years ago and never seemed to get anyhwere. I did it for two years, only frustrating myself. I am now back to it and have made great progress, having sorted out what I did wrong. For me, these are the clues:
1. Don´t do the WRONG exercises just to show off. Especially don´t do all those heavy wrist curls and tire out / injure your wrist. Don´t spend energy on neverending grip work. Forget side pressure training, it ruins your arms.
2. Be in it for the long haul, i.e. make it a lifestyle. Don´t be in a rush with anything, not even competing. Have big goals and patience. Know that this is what you want to do in life. Cut distractions.
3. Bands might be better suited than weights. Train a little with bands every day. Find the exercises/schedule which suit YOU and go HARD, but so you don´t destroy your central nervous system every day. Never copy others. Don´t do the Devon Larratt lifts if it doesn´t feel like you. This is only ONE way to train.
4. Always make sure to be relatively FRESH for table practice. Going crazy in the gym might make you stronger, but then you´ll have nothing left for the actual pulling that one day of the week. Take a few days of rest before each practice to show up ready.
5. Let your opponents show you where you need to improve. Work hard to root out your weaknesses. If you´re weak in the upper hand, practice static holds in the initial position. Figure out why you´re losing. Never accept that "He´s simply stronger than me in that position". Work hard as hell to get even stronger than him there. Don´t get obsessed with technique, it´s still a strength sport. Technical prowess comes with time.
6. Always be confident that you are going to surpass your peers, IF you NEVER give up. The flame of passion leads to success.
1.-4. was what I did wrong, so easy to see now. And no one told me / understood.
Thank you for sharing your experiences, Ronald!
I hope that those who read this may find a thing or two that they can take home and incorporate into their regime.
I love arm wrestling. I was great at powerlifting but an injury changed my path. Now the goal is to be a top arm wrestler. It’s so exciting learning technique and how much pulling angles and hand position matters
Great to have you in the sport man!
I wish you the best in your arm wrestling journey.
With your background in powerlifting you already have a head start, both in knowledge of programming and in actual physical strength.
This video is a nice encapsulation of some basic principles a lot of people miss when starting out, especially considering how many are watching Devon's videos and adopting his heavy singles every day approach. Sure you'll get stronger that way, but doing almost anything starting out will get your stronger. Understanding and applying the factors you raised in this video will likely lead to more balanced and sustainable gains in the long run. Another important factor to consider is the difference between muscle and tendon fatigue and I think this might be another reason why people plateau.
Thanks for your kind comment, Mr. Dan!
For sure, ultimately one of the main things we should shoot for is, as you said - sustainable gains.
Having all the basic things mentioned in this video dialed in shout be the bare minimum before we try to get complicated with advanced training methodologies, supplements, etc.
Great video greg, I'll definitely share it every time someone as problems with his progression
🙏 thank you for your love and support brother.
I’m really so amazed and thankful for the wonderful support in Italy, even though my videos are in English!
La vita e bella! 🇮🇹
great video. knew sleep was important but didn't know it was THAT important
Haha, I was shocked when I first learned about it too, but as I’ve gotten older and had more experience, I’ve realized how important sleep is. It really is not an exaggeration when they say going from being sleep deprived > good sleep is like being on PEDs.
I definitely got stucked due to over training since I'm obsessed as well.. But when I learned how to rest, I've gotten stronger than before👀
That’s great to hear that you managed to improve on your own training all by yourself!
Many people would lack the discipline you showed. Great job.
Derek Smith is definitely missing at least one of these
Being a “gentleman’s bar” bouncer, I’d expect his sleep schedule is probably out of whack
So sad to hear many people have came across a pleteau in their trainings. Don't know how it feels, but hope these tips will help us build a stronger and healthier community 💪💪
Sometimes it's bad training, but many times it's also just for simple reasons like the ones I mentioned in the video.
Hopefully once people take care of the basics, then they can continue to progress, at least for a couple of years.
In my opinion, Armwrestling is a sport where a person greatly benefits from previous weight training experience. You briefly touched on this in the video by saying that this muscular base will be beneficial to people when starting Armwrestling. Obviously, that is true, but I think it's more than that. I came to Armwrestling from a few years of Powerlifting, and some things you learn when pursuing that sport include: how to program for yourself, how to program for a goal, how to prioritize exercises, how to peak and taper for a competition, how to manage fatigue, and so on. If you come into Armwrestling brand new, you will not have ANY of these valuable lessons under your belt. And it's especially punishing for this sport because of how much fatigue Armwrestling training generates in your soft tissue. I see so many beginners get frustrated or injured jumping into Armwrestling training, because as a whole our community lacks emphasis on learning HOW to get strong. I feel this is where most of these frustrations come from.
Yeap, agreed. Having these strength training skills are very beneficial especially when compared to people who have 0 resistance training background before.
Awesome video
🫡 always an honor and pleasure, my friend
I suck at sleeping & diet
Sleeping very VERY important.
Still, it is difficult for some of us with work and family, but we need to have discipline also.
Eastside be on Derek Smith like syrup on 🥞 🤪
Good thing for him! The day I stop featuring Derek in my videos is the day he becomes irrelevant in the sport
now herers the thing, im 17 and i workout my arms evryday , pronation today , rising tomoorow and repeat ( i workout others with this but this is strict) , and i do my max everyday ,and feel fresh all day.
u may be wondering how tf am i doin this ,well im 17 , i got that young xman gentics in me , so does most of tennagers , so use it ,everyone will have different varities of this power , but u will have atleast some , try to find out your limits ,so experiments on yourself , commit 1 month to this and u will find yourself become better soo quickly( im not telling u to max bench or deadlift everyday , im talkin about arm wresling here , cuz arm wresling is not body building, arm wresling isnt just about the muscles , its about the joints , tendonds, ligaments etc)
@@tovarish_kommandir I envy you
@@EastsideArmWrestling idk how old are u, but if u are still in a teenage area, u should have some sort of this ability, it's kinda like a superpower, the teenage organs are soo fresh and soo strong that it feels like xmen, and the best part is that I train for strength, Hypotrophy, now. That's insane to do daily, well to be fair I think I have a genetic disorder, I was 6 foot when I was 15, now I'm 6'3 and my own brother (22) is 5'11, no one in my direct bloodline is close to as tall as me, atleast not that I know of
In my case less is more.. I do better with 1-2 working sets…. for now Things always change over time. I forgot to mention I do around 15 different exercises per session which have cross over to each other, so I still train quite a bit but I use more variation.
Yeah, with that many exercises that overlap, for sure the sets per exercise would have to drop. Good job finding your balance 💪
Knowing all of these principles isn't enough. You have to have a discipline to follow all the rules of training, dieting and, which is very important, recovering. I think people often fail with recovering due to their obsession by training.
Knowing and following through are of course different things altogether
I've found that if you engage in regular table time practice, or train for other sports simultaneously, then lower arm wrestling lift volume is probably a suitable way to maintain consistent progress. I've been hitting roughly 4 sets of side pressure and at max 8 sets of cupping work in the gym per week (most sets are around RPE 7-10 depending on the phase of training) for this year and have seen massive benefits due to lower levels of fatigue and higher manageable training intensities. Also important to note that table time should consist of more than just high-intensity sparring.
Well said. Finding that balance between multiple disciplines is no easy task, especially if you love the sports and want to give it your all.
Always feel good 😎
Haha, depends. That might put you into a trap of not training hard enough.
Train as hard as you can recover.
Great rule of thumb
I feel like you can make the vast majority of your gains doing hypertrophy training and then going to an armwrestling practice several times a month.
I know some guys who do that to a measure of success
I was stuck on the devons pronation lift and could not do more than 45kg ... i started doing straight bar biceps curls and now im on 52.5kg
It took me around 4 months maybe 5
That’s a great experience to share. I’ve also found that on some lifts, hitting a plateau is a sign to go focus on some other stuff before coming back to it again.
@@EastsideArmWrestling exactly what i meant, good sir! Thanks for the great reply
If you think about it, there is really no sense in training to failure when you're doing it for strength. You'll get enough stimulus just stopping on 1 rep before failure and doing more would just result to more fatigue. I've also read a literature before (forgot d link) that proves this point.
If I have a 6 rep range. and I know that I will likely fail my 6th, I'll just stop on my 5th rather than risking it and resting longer because of it.
Yes, failure is exponentially more fatiguing than stopping 2-3 reps shy of it.
The problem is with people stopping 5-6 or more reps shy of failure and thinking otherwise.
Do you agree with Pradeep that Derek Smith is the weakest p4p puller ever at the elite level?
Not sure if he’s “elite level,” but I also don’t know if he’s the weakest or not
during the beginning of armwrestling I could add 0.5kg a week in each of my weight training. but now 0.5kg in a month is very difficult.
completely normal!
overtraining is really hard to detect for me as there may not be obvious signs of it at first
Yeap, as with most things, it comes with experience, but at a certain point, you just need the discipline to follow through with it
Does fast twitch or slow twitch muscle has to do something with it? Like if i train chest it’ll take 2-3 days to recover but with abs and calf and forearms(only wrist flexers) they’re back to baseline in 1-2 days max
Good video though 🙌
Arm wrestling needs precision training guidance like these💪
Yes, generally there is such a pattern, but also bigger muscle groups will have generally longer recovery and bring about bigger systemic fatigue.
Hello sir love from India 💕💕
I have One problem is that when I practice, I defeat everyone in my area ❤ but in competition, I lose even to those whom I can defeat. give me some tips sir🙌💕
Don't think about winning in practice.
Work on your angles.
@@EastsideArmWrestling ok sir💕💕
Have you made a video on toproll training Please share the link💕 Or suggest someone video ❤
@@acArmwrestler made one a long time ago ua-cam.com/video/EVRgFBeM8vY/v-deo.htmlsi=AFLAFZDmwSoztxAa
@@EastsideArmWrestling lol as your subscriber I am already watch this vedio😅🙌💕 btw thnx man❤ & keep taking such amazing 🎥
Saar, do you know Pradeep from AW Newz? If you ask him he will help you, he knows Pro Panja saar.
Most people lack exercise variation, don't bulk and cut, don't do a wide array of volume. Skill will come with time. Strength is hard to develop unless you're a genetic anomaly.
For the point about exercise variation, I would hope and pray that most of the audience watching this isn’t just doing riser and pronation singles as their only training 🙏
@EastsideArmWrestling sad to say, but you know they are.
@@Jdm5299 *cries in denial*
0:15 ngl it's true I defeat most people my size 85% of the time but I just can't defeat someone who looks like levan there wrist and hand are big I can't really hold on to them and I just don't genetically have big arms I started small but untill now my hands and wrists are still small I improved my rise and cupping already and yet I still can't😢.
Are you still young? Sounds like maybe you're still growing.
@@A_Mystery_Man yes
Have all the basics in check, keep training, and you will see results
Greg any tips in injury recovery? Just did a rising lift i can usually do but since i was over trained when i did it my wrist popped like a balloon. Now it hurts when i pronate or supinate.
Best thing to do is to see a doctor.
Other than that, take complete rest for a week at least. Then start on your rehab, doing isometrics at about 3/10 level of pain, slowly increasing the weight week to week
My gym lifts have been going up, but I feel like I've platued in arm-wrestling, I'm currently on a training arc to focus on the gym, but when I pull I see no difference. My Left is stronger than my right on the table despite being much weaker in the gym. Any Advice?
What makes you feel that your armwrestling is plateauing? If you’re comparing against your friends, they could be improving as well.
6:55 2 days for biceps? How? I don't now about athletes on gear, but there is no way i can fully recover after hard biceps workout (4-6 sets, 6-10 reps) in 2 days. For me it takes 4-5 days.
Individual variation. You might be unfortunately one of those whose biceps just can’t take as much of a beating. Your program will just have to take that into consideration 👍
@@EastsideArmWrestling I'm not really experienced lifter, so that's might be it. I think it's mainly in tendons area that takes longer to recover, maybe it will get better with time, maybe not. I heard Engin also trains muscle groups one in a week or so.
the answer is always PED's😂😅
PEDs can compensate for some of this, but at the end of the day, lack of sleep and a bad diet is still gonna hinder you.
I just lost 10 kg of stress bro..................THANKS
Congrats on the HUGE mental gains 🎉