Fundementals of Grip Strength Training

**AKIRA** · 03-11-2007, 11:20 AM

In light of another thread dealing with straps, I started wondering if one could setup a power/strength program for their grip strength.

For instance, a person who can deadlift 275lbs without straps could eventually lose grip after say, 4 reps, but is shooting for 8 reps. The suggestion would be to do BB or DB static holds for lengths of time.

However..

What about a person who cannot deadlift or row a weight for one rep without straps (but can get about 10 reps WITH straps)? Obviously this person's grip is just horrible, but would the only suggestion be to increase lengths of time while holding heavy weight via static holds? OR could you load up a BB with heavy weight, pick it up, then put it down, repeat. Were talking 1-3 second holds, but constantly picking up weight and letting go, making reps.

Volume would have to be reduced if a person is not using straps on say, a pull day. His/Her grip would be fatigued by the end of the workout, but if the person was using straps the entire pull day, then could this be a logical idea? I dont see how it couldnt. However, I am also thinking of anatomy and with the slow twitch fibers in the forearms, I wonder if picking up real heavy weight for reps would even be beneficial.

Lets say a program looked like this...

Barbell Static Holds
225lbs for 2 sets of 30 sec holds

DB ?Power? Holds
150lb DBs for 2 sets, 10 pick ups

Or vice versa or put them on seperate days...what do you think?

The "pick ups" would consist of DBs on a bench, picking them up, and placing them into a position for shrugs, deadlifts, squats, basically, right by your hips, then place them down onto the bench.

For barbells, in a squat rack, the safety racks placed up pretty high, making the pick up about 2-3 inches above the rack.

**fufu** · 03-11-2007, 11:37 AM

I say they are both good, I have done them both. It is just like mixing up any other training variable. You change it up to get results.

**Double D** · 03-11-2007, 11:40 AM

Incorporating power and strength always works very well imo. I have gotten phenominal results from simply rowing with no straps and things like that. Also the BB static holds are very good along with the bw pullup bar holds.

**Witchblade** · 03-11-2007, 03:38 PM

How much grip training do you guys do per week? I'm afraid of overtraining those small forearm muscles.

**fufu** · 03-11-2007, 03:39 PM

Originally Posted by Witchblade

How much grip training do you guys do per week? I'm afraid of overtraining those small forearm muscles.

I only do specific grip training a couple times a month.

**Double D** · 03-11-2007, 03:44 PM

I do direct grip work once a week after an upper workout, but it still gets killed doing deads, rows, and pullups!

**largepkg** · 03-11-2007, 04:23 PM

I do zero direct grip work, but I do make a conscious effort to do some holds at the end of shrugs or pullups. I feel this is more than enough for me.

**fufu** · 03-11-2007, 04:29 PM

I do no specific grip work at school because fucking Gold's doesnt allow chalk and my hands just slip off that shit when I try to hold it for too long.

**drew.haynes** · 03-11-2007, 07:40 PM

You can work your grip 2-3 times a week easy. Grip muscles recover quick - tendons and ligaments take time so don't rush anything.

Plate pinch, farmer's walk, wrist rolling with a thick pvc, towel or rope pulls, lots of other rope work, sledge hammer work. There's an endless amount of grip, wrist, and forearm stuff to do.

**fufu** · 03-11-2007, 07:45 PM

Originally Posted by drew.haynes

You can work your grip 2-3 times a week easy. Grip muscles recover quick - tendons and ligaments take time so don't rush anything.

Plate pinch, farmer's walk, wrist rolling with a thick pvc, towel or rope pulls, lots of other rope work, sledge hammer work. There's an endless amount of grip, wrist, and forearm stuff to do.

Long time no post, eh?

**drew.haynes** · 03-11-2007, 07:51 PM

For sure. I've still been eatin', liftin', etc... just doing my research and stuff elsewhere. Coming back here brings back some good memories and it's interesting to read some posts from people who are not retarded... but now, much more than before, I realize there is a massive FLOCK of idiots on forums asking worthless questions (not saying that grip questions are dumb.. grip interests me a lot actually... just lots of other posts)

**fufu** · 03-11-2007, 07:57 PM

Originally Posted by drew.haynes

For sure. I've still been eatin', liftin', etc... just doing my research and stuff elsewhere. Coming back here brings back some good memories and it's interesting to read some posts from people who are not retarded... but now, much more than before, I realize there is a massive FLOCK of idiots on forums asking worthless questions (not saying that grip questions are dumb.. grip interests me a lot actually... just lots of other posts)

Staying in the game is the most important part.

**drew.haynes** · 03-11-2007, 08:13 PM

Yeah dude.. i come here and see all these 130lb bags of douche asking whether they should take 20g or 25g of glutamine, creatine at 9am or noon, whether they should lift for 6-8 reps or 10-12. I'm like... you gotta be kidding me... was I ever such a moron? 90% of this board is people asking questions about the most trivial things... no wonder no one is getting big - too stressed out about all this unimportant stuff.

**Gazhole** · 03-12-2007, 07:04 AM

Every now and again if i think i need to ill do some sets of farmer's walks, but other than that i agree with DD that rows and chins and stuff take care of grip for the most part.

**AKIRA** · 03-12-2007, 11:36 AM

I did grip work for a while about 3 times a week. My grip improved, so I used straps a lot less now hoping that my grip would catch up naturally. However I am still behind, regardless of the improvement thus far.

I had to ask and make a thread because all other grip answers consists of holding onto something for periods of time instead of picking up something heavy for reps.

Sledghammering a tire would be cool, but I cant see the time invested into looking for a tire, a sledgehammer, and a quiet area where no one would piss and moan or ask questions.

Originally Posted by drew.haynes

Yeah dude.. i come here and see all these 130lb bags of douche asking whether they should take 20g or 25g of glutamine, creatine at 9am or noon, whether they should lift for 6-8 reps or 10-12. I'm like... you gotta be kidding me... was I ever such a moron? 90% of this board is people asking questions about the most trivial things... no wonder no one is getting big - too stressed out about all this unimportant stuff.

Yeah his name it danny81.

**fUnc17** · 03-12-2007, 11:37 AM

Originally Posted by Gazhole

Every now and again if i think i need to ill do some sets of farmer's walks, but other than that i agree with DD that rows and chins and stuff take care of grip for the most part.

You'd be suprised how much stronger a person you'd be if you trained your grip and hand strength

**Gazhole** · 03-12-2007, 12:26 PM

Originally Posted by fUnc17

You'd be suprised how much stronger a person you'd be if you trained your grip and hand strength

What sort of volume/frequency are we talking? 3 times a week after my main workouts?

If itd make an improvement im all for it, lol.

**fUnc17** · 03-12-2007, 12:48 PM

Originally Posted by Gazhole

What sort of volume/frequency are we talking? 3 times a week after my main workouts?

If itd make an improvement im all for it, lol.

Depends entirely on what your doing outside of the gym. If you use your hands alot, i'd say train your grip twice a week, if not go for 3.

I personally train my grip twice a week since I'm involved in mma, but also because I am a waiter and my grip is constantly being tested.

I like to finish my workouts with a long farmers walk. gets my HR back down, tests my grip, tests you mentally. All around great exercise.

I recommend training your first two fingers (index and middle) and last two fingers (ring and pinky) in addition to regular grip work. Get some finger grippers from iron mind, or do pinch grip training. I'd definately grab an CoC gripper if you dont have one yet. Crushing grip training will help your deadlifts and pullups tremendously.

**Gazhole** · 03-12-2007, 01:58 PM

Originally Posted by fUnc17

Depends entirely on what your doing outside of the gym. If you use your hands alot, i'd say train your grip twice a week, if not go for 3.

I personally train my grip twice a week since I'm involved in mma, but also because I am a waiter and my grip is constantly being tested.

I like to finish my workouts with a long farmers walk. gets my HR back down, tests my grip, tests you mentally. All around great exercise.

I recommend training your first two fingers (index and middle) and last two fingers (ring and pinky) in addition to regular grip work. Get some finger grippers from iron mind, or do pinch grip training. I'd definately grab an CoC gripper if you dont have one yet. Crushing grip training will help your deadlifts and pullups tremendously.

Im okay outside of the gym - i work in an office, and dont do much else physical than my training.

Cheers for the advice though, i think ill start working the Farmer's walks in, and probably pick up some of those grippers aswell when i get a credit card that works, lol.

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