Question: 1.Do you think that training your whole body for armwrestling makes you better or would you recommend just focusing on arms?

2. Would you recommend regeneration workout a day after pulling or would you rather suggest pure old rest?

Answer: I believe that training the upper body for armwrestling is necessary but not sure about the legs. I would train the legs but i would make sure that they would not get so much bigger as i personally see this as an unnecessary weight gain esspecially if you are a light weight. But it is said that training the legs will raise your testosterone level. It is our body that makes the pressure to the pin pad. You can pin someone only with a forearm move as well but it will not be as powerful as the pressure that you can apply with whole your body. So chest, shoulder and lat are important muscle groups to make your arm having solid connection with your body. I train my shoulder in every training but in 3 different ways for each training. I do front raise, side raise and military press. I train bench and butterfly once a week and i train my back really heavy once a week as well.

I know some people do the regenerarion workout the day after the trainings but i usually don’t do it. But i do the regeneration workout sometimes after the hard & painful trainings. I mean i do the same exercises high rep low weight pump blood and cause easy & healthy & proper joint movement to accelerate the healing process.

Question: How often should I train my wrist and forearms a week .I'm once a week now not getting any where?

Answer: If you are pulling at the table once a week then you can also add one wrist training in same week. When you say forearm it includes many different exercises as every training that we do should have forearm training.

But it does not mean that we should do all forearm exercises in same training. Wrist, finger, supination, pronation, front wrist, brachiradialis and even thick handled rowing and pull up trainings are training your forearm. I do tain my wrist, pronator, brachiradialis and front wrist in one training while finger, supination and rowing and pull up in another one. Training all the forearm muscle groups within the same training will reduce the performance without any doubt.

Question: Do you have any "strength benchmarks" to evaluate the level of a puller like your students? For example, approximately how much weight should a toproller be able to hammer curl to be strong like a top 3 regional / national /world level puller? (there could be a benchmark for a specific exercise for cup, pronation, front wrist, hammer curl, rowing etc. Of course we would have to use exercises that don't allow cheating and are easy to execute with same form)

Answer: In my mind there are strength benchmarks about the weights but it does not always apply to the table as i believe armwrestling is all about the coordinating the muscle groups to create synergy. If the person is great about coordinating his muscle groups then what he lifts can mean a lot at the table but i can not say the same thing about a person who is not capable of coordinating his armwrestling muscle groups that he trains separately with the weights. I have a student who can toproll better than the guys who can train their pronator, hammer, wrist etc stronger than himself. Armwrestling is an art and a good artist can improve a lot at the table times by performing better. Table time is the most important training as that is the training to coordinate the muscle groups that we train partialy on weight lifting days. So anyone who is fast, smart, has high quality pulling ability is getting the most from the most important training.