I just graduated to 150 lbs on my grip strength! My goal is 200 lbs by the end of this year. Where are you guys at right now?
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I just graduated to 150 lbs on my grip strength! My goal is 200 lbs by the end of this year.
Problem I have with these is they only train fingers. Need something for thumb strength, like pressing the thumb into the forefinger
Just grab them upside down and press with your thumb.
In bjj that is
Do these actually improve grip strength for your lifts or are they a meme?
Yes.
Been able to get some chokes I otherwise wouldn't have from grip training
have you ever tried choking yourself while jerking your benis?
it works, my dick s now 10 inches long and 3 cm thin.
Yes, they train strength but my understanding is you would mostly be training neural recruitment (a significant component of strength) rather than building muscle
Pretty sure they're a meme
Whereas getting my deadlift up to 3.5 plates overhand I was able to easy close the 1.5 or 2, I don't remember which, the other day
They will give you juicy forearms if you keep at it and keep moving up in weight. Great thing to have if you WFH or have a desk job. When I travel with friends and don't have gym access, I'll pack these and do a bunch of push-ups throughout the day. It will give you a small pump.
There's something you have to know about those. Check out this chart:
https://cannonpowerworks.com/pages/grip-strength-ratings-data
This company does ratings for grippers. The ratings are in lbs. Basically what they do is hang weights off of a gripper in a caddy and see how much it takes them to get closed.
See the heavy grips ratings? That is probably the closest kind to what you have.
See how the grip genie ratings are similar to the heavy grips ratings? That's because they use the same kind of spring.
Yours will use the same kind of spring too. Basically any brand going 100, 150, 200 is using them.
So, by this system, what you are closing is between 58 and 70 and is most likely about 62-63.
This doesn't really minimize your effort. It's just a better way of measuring them because it lets us measure them against each other.
Once you can close that 200 you will be stronger in this than most untrained men.
Crush grip is probably more useful for handshakes than lifts. It's a fun thing to train.
I have a baraban adjustable deluxe. There are pros and cons. One thing about them is the non-deluxe is probably better for gitting gud at torsion spring grippers than the deluxe because it has a comparable handle.
The screw on handle on the deluxe makes it easier to get into position, though.
The weak spring on these lets you go up, in increments of around 5lb, until you get to about 110 lb or a bit stronger than most but not all Captains of Crush #2.
But, since it is an EXPANDING action, you can microload it. You stick rubber bands on there and you get even more increments.
I have these thin little bands and I think when placed on the top each one is good for about 1lb of resistance. Very convenient for progression.
The thing is though they handle differently to torsion spring grippers so if you got up to 100lb on that you might still have some work to close a 100lb torsion spring gripper.
Captains of crush 2 which is 195. Hopefully 2.5 soon enough.
Just a guide for anyone buying Captains of crush. Started with sport and could close them easily, havent used them at all. 0.5 and 1 arrived today. I can keep 1 closed with my left hand. Should have started with 1. My lifts were novice tier and I haven't lifted for 8 weeks atm. 31 yr old but lifted through my 20s and small hands too. Best to get an actual measurement of your grip stregth before buying if you can and dont fall for their marketing hype of how difficult they are. You've got to go up in increments anyway, so you might as well start high rather than buy something you don't need.
How would you go about getting a measurement for your grip strength? I work from home so I’m really tempted to get into grip training. Is there a risk of overworking your hands/arms? Like can you just train all day every day or do you need to follow some sort of set routine? Like if I overwork myself grip training every day will it negatively affect my lifts at the gym? Would probably follow your advice and start with 1 but thought I’d ask before I go out and buy grippers.
Cheap hand dynamometer for like 20-40 bucks
>Is there a risk of overworking your hands/arms?
Yes there is a risk of overtraining fricking anything and people seem to think it's OK to abuse grip trainers so they end up on a one way train to tendinitisville. Don't fall for it.
Treat it like any other exercise. Yes you can do higher volume like you can with certain other muscle groups but don't be a fricking moron about it and train for hours a day.
Isometric holds are better than high reps for grip to avoid repetitive strain injuries because you are so heavily using the tendons and you do NOT want to injure your tendons.
>don't be a fricking moron about it and train for hours a day.
And obviously take rest days.
It baffles me there are morons out there who actually think anything can be trained "all day every day". I would like to think I'm helping you people but with that kind of moronation you will inevitably injure yourself in some other dumb way.
what should I get? a captains of crush set or a robert baraban adjustable one? https://shop.handgripper.net/Adjustable-Handgripper-standard-black.html
also consider.
you can do this to train hand extension.
or do active stretches, feels good man.
I find it weird how much grip strength is independent of muscle size. I do it last on back day but even after doing steroids and getting strong on lots of different lifts I’ve only moved up to the 200. Which I guess is pretty good compared to the average guy but still, I find strength increases on COC tend to be very slow even on gear. Though again it’s definitely not a focus of mine just the last thing I do on back/arm days
I don't know anything about gear but I have used a DMAA preworkout and it seems to do very little for performance on grippers as far as max close while seeming slightly magical for barbell lifts and very magical for endurance.
>How would you go about getting a measurement for your grip strength?
There are devices for measuring that but guys into this are probably more going by their best gripper closes and their best grip lifts.
(grip lifts like rolling handle deadlifts, saxon bar and thick bar deadlifts etc.)
>Is there a risk of overworking your hands/arms?
Yes, very much so. 1-2 sessions per week is likely the most that most people should do.
>do you need to follow some sort of set routine?
There are routines but not all that much agreement on them besides not overdoing it and trending towards low reps, high intensity.
>Like if I overwork myself grip training every day will it negatively affect my lifts at the gym?
It can be rough on your tissues. I am basically skipping lifting today because of my grip session last night. Soreness in my pinkies and ring fingers.
Pic related is an example of a beginner routine from a guy quite reputable in this.
this homie gripping my entire bodyweight in one hand
good job
Here is the routine I have been using for the last few weeks. It was suggested by https://www.youtube.com/@dubyagrip
For a TOTAL BEGINNER, I wouldn't recommend anything heavy. They should do a couple of months of higher volume work to refine their technique and familiarity with the gripper and their body. MMS is a proper set for a beginner, as they aren't putting too much strain on their hand and they can build setting strength. They also need to determine their natural closing style. Are they fast and explosive or slow and hydraulic? I also would highly recommend training the extensors with bands with the same focus and vigor as grippers.
Warm Up:
2x10 Gripper - Use an easy gripper where ten reps causes a light burn/pump, RPE 2. (30-50 RGC)
2x10 Band - Use an extensor band where ten reps causes a light burn/pump, RPE 2.
Working Sets:
3x8 Gripper - Use a gripper where the last rep is an RPE of 7, hard but not near failure. Focus on the negative on each close. Rest 3-5 minutes between sets. (50-100 RGC)
3x6 Bands - Use a band where the last rep is an RPE of 7, hard but not near failure. Rest 3-5 minutes between sets.
Cool Down:
Massage with a Rolflex type device or muscle scraper for 5-10 minutes.
This could be done 2-3 times a week.
The trainee should use a quality chalk like Spider Chalk or Friction Labs. It is important to keep the hands moisturized, daily, to repair and prevent skin damage as much as possible.
Here are my own thoughts on it:
I don't know that you really need that much massage or really any for this.
He is a pretty big dude so maybe it's different for powershitters doing very difficult grippers than it is for me as a dyel doing easy ones.
I don't know where he's getting bands that let you dial it in like that. I don't think they exist. Extensor bands seem pretty great to me but they seem to mostly come in two kinds: very easy and too fricking difficult.
On a good day I can do two 250 on my right hand, but can only close it 99% on my left.
Grippers are a meme for dyels who think aggressive handshakes make them look tough instead of just like an butthole. Name a single real athlete in any sport that uses these stupid things. Strongmen don't use them. Arm wrestlers don't use them. The only people who do use them are skinny teens and youtube grifters who sell them.