How do I use these things? As in, how many sets of how many reps during how many days.
Google suggests that an advanced routine consists of 3 sets of 8-12 reps during 4-5 days but that soesn't sound too intense to me. Is that enough to get bigger forearms and improve my grip?
Also, can I have hand grips as my only focal exercise for forearms growth? I really hate doing wrist curls -I have homosexual wrists- and I usually do cross-body hammer curls when I have arm days to sort of work my forearms.
>uses those wrist-strengthening things, right? Never a good sign in a man over 20.
Wait, what do you mean?
Some people were born with weak ass grip, one can always improve it to a point.
Thanks fit GPT
If 3 sets of 8-12 reps doesn't sound too intense, then you need to get heavier grippers. Think about training with grippers, like doing heavy lifts. Doing something like 3 sets of 5 reps should be enough, but this is assuming that you are actually using grippers that are difficult to close for you.
come on man, everyone know to pick the THICC GORILLA one 🙂
I see. Yeah, I think my grippers might not be heavy enough, thanks! Also, is training only with grippers (+ whatever I get from my arm routine) enough to build muscle and force in my forearm?
get the one with a picture of a gorilla!
Sure grippers are enough, but if you want to be really serious about it, there are also other exercises you can do that are even better. (check https://web.archive.org/web/20080820094215/http://davidhorne-gripmaster.com/basics.html or https://old.reddit.com/r/GripTraining/ where there is a bunch of info on grip training).
But overall I don't think you should over complicate it for yourself, particularly when you are just starting out. Grippers are commonly used to build grip strength, because they are simple, fun and work well. Since you already have some sort of general fitness routine and just want to increase your grip strength and size, you should just stick with grippers for now. If you ever want to get more serious about it, read through the links I gave you and you can start following a more specialized grip training routine.
How do you stop these things from popping/slipping out of your hand?
I use the index finger on my other hand to press the handle deeper into my palm.
You literally don't need to do forearm specific exercises if you're working the rest of the body. They get hit indirectly by literally everything that involves gripping something.
If you really want to focus on them forget about meme trainers and do deadhangs. They are the goat for grip and are also a godsend for shoulder health and general upper body health/mobility so you're getting many birds with a single stone. You can literally just hang to failure at the end of a workout and that will get you results.
You can also make sure you're doing things like weighted pullups and dips to be even more sure you're hitting them indirectly.
Weighted pullups gave me a vice grip, highly reccomend, they blow your back up like crazy after a month or 2 as well
I was in the doctors having a check on my shoulders and when I told him I do deadhangs he asked me what that was and when I explained he literally did this and told me to stop
Your doctor is a fricking idiot. Do the slightest amount of research yourself on hanging and you'll see why.
just post why
>just go into a detailed description of the mechanics of the most mobile joint in the human body
>just explain to a room temp IQ anon why a member of a species of Great Ape might benefit from hanging
>just explain the ways which deadhangs might affect the postural damage caused by modern lifestyle
have a nice day, my man. I've given you the information you need, you can do the rest. Type some combination of "deadhang shoulder hanging benefits" into youtube and watch a video you lazy frick. I know you don't even have a doctor and were just trying to bait me into spoonfeeding you, but I won't.
There are a million benefits to deadhangs and I won't take the time to spell them out for you, but I will take the time to call you a little b***h moron Black person homosexual.
didn't read
I don't actually care
I didn't even go to the doctors it was a lie
>didn't read
Yes you did
>I don't actually care
Yes you do
Now open wide
I apologize but I am unable to read your post as I am illiterate and using a text to speech software on my computer period I have attached a picture of a funny frog period I hope you enjoy it as much as I do period
You're alright
Do your pullups
I'm a paraplegic
>legs dont work
>cant do pullups
???????
I also don't have hands
No excuse
>hey doc i hang from a bar like a monkey for a few minutes per week.
you should stop doing that.
>hey doc 100 men came in my ass last night without protection
that's okay. if there's any leakage i can just change that paper bench protector after you stop sitting on it. happy pride!
start with 2-3 sets of closing it, then do 2 sets of holding it closed as long as possible
do it 2-3 times a week
while deadhangs are of course okay, building forearms if you don't have fortunate genetics requires more effort than that
Thank you very much, anon(s)!
I do 100 on one hand and then 100 on the other
I’ve never seen someone who’s actually strong use the following words:
“workout”
“fitness”
“routine”
Them being triangle-shaped means that if you hold them upright you're mostly training the pinky, and the other fingers are gradually less affected until you get to the index which is barely doing anything.
This leads to an imbalance in which parts of the forearm get more gains, which is why I do 1xF then flip them upside down and do 1xF to train the whole hand/forearm.
I only do one set per orientation because it's supplemental to the rest of my workout, which automatically trains my grip as a side effect. You can obviously do more if you're serious about it, as long as you split your set into upward and downward.
Are there any adjustable weight ones? I dont want to have to buy 10 different grippers
GD Iron grip, they're not cheap.
Captain's crush grippers are used during competitions i think, so those are the ones always getting recommended. Also not cheap imo
My cheap plastic Amazon is already breaking and any handsweat and it slides off.
Found that gripper on amazon, looks to be of great quality and give me enough "weight" for my goals.
Some people say they're uncomfortable, and while i agree it's not really an issue since you can tape them off. Quality also seems great to me. I bought mine off ali by pure change years ago for like €35, was meant as a gift for someone, but they weren't interested. only yesterday have i taken them out of their box again. Don't ever see them breaking. Carbon steel and aluminium handles.
Forearms also function for hand stability so, no, hand grippers aren't enough. Learn to love wrist curls (they are one of the easiest exercises to get an instant pump, and you'll see veins in no time) and start doing reverse curls.
These things gave me finger tendinitis that I still have 3 months after stopping. Frick grippers
Did you use them every day? What was your routine?
Every other day. 3x20 like the manufacturer suggested.
I'm was planning to do 3 sets of 10 reps mon-wed-fri. Not saying it's the right thing to do, i still need to experiment with it. I do take turmeric for joint health though.
Wrist curls with 50lbs. The reverse wrist curls with 20lbs.