Light Gripper Workouts

[Norden]

Guys like Tim Struse and Vano, among others, have been mentioning working out on 70-80-90% quite alot, and I have always been wondering what these workouts look like.

My mms max at the moment is around 140lbs, and lets say I'd have a workout on 80% of my 1RM (112lbs), then I would be closing #2s and/or ghp5s. Grippers I can do 15-20 mms reps with. I mean, would that really be benificial at all for my strength gains?

I guess it would make some sense if you're at least doing reps on those lighter grippers, but I assume that you're doing singles when saying you work out on 80% of your 1RM?

I have been wondering about this for at least 2 years now, but never brought it up until now. I hope to get some clarity on the matter.

I mean, wouldn't it be great to do singles with #2s once in a while and really benefit from it?

[Geralt]

Since they close much bigger grippers than me I would say I am not suited to give THE answer, but as far as my experience goes, is that doing gripper workouts twice a week, one with volume and one with

let's say 80% effort, kills my 80% session. I need at least 4-6 days of rest. I also train overall body, in which we all use our - surprise- hands to hold weights. That alone also taxes the hands. So I think it depends on what you do in training besides grippers. When you train DL, that is taxing on the hands and not aiding in gripper recovery.

What could work is one week 80% effort, in which you can concentrate on doubles-triples maybe, and the other week volume. And with that I don't mean volume as 10 reps x 4, but 10 - 15 sets of as much reps as you can get. Only when you switch between these two every week, it's hard to measure progress.

So in that case, I now concentrate on a period of volume, so a given amount of sets and as much reps as possible. Then the next session, again, the same setup. If I can bang out more reps in total, I have made progress. Repeat. When you can get a certain rep amount in the first set, lets say 12 or 15, than you achieve your goal and than you can get the next gripper up. And I don't mean from #2 to #3 but from 125lbs to 130lbs. After a few cycles you can test yourself with a 80% session. Than go back. This way you can cycle back and forth and measure progress.

This is theory however, since we all know that this or that day should be 'testing day' or 'maxing out day' and you just aren't on topstrength that day. Still you go in and get dissapointing results maybe. Don't let that get you down, and swallow it. Stay at that course. I think that is the only way to progress.

Guys like Vano and Tim etc. are out of this world but they don't represent the majority of trainees in terms of progress on grippers. I just look at their accomplishments and use it for motivation.

This approach is a combination of advice from a lot of guys and own experience. The volume approach was given to me by Ivan B, here also from the GB.

[Anthony C.]

Guys like Vano and Tim etc. are out of this world but they don't represent the majority of trainees in terms of progress on grippers. I just look at their accomplishments and use it for motivation.

I agree with this, they are outliers on the scale. It would be the equivalent of saying, well Ronnie Coleman or Jay Cutler do such and such, so if I do that, I can look like them.

[barbe705]

i think it depends on your mindset as well. If I'm hammering away at the same gripper week after week trying to max, it can get very discouraging. mixing it up with different %'s and rep schemes and goals can help you stay motivated. also, you can do the lighter % in a different fashion. speed work vs max work. rep goals, holds for time, different sets, etc.

[Norden]

Guys like Vano and Tim etc. are out of this world but they don't represent the majority of trainees in terms of progress on grippers. I just look at their accomplishments and use it for motivation.

I agree with this, they are outliers on the scale. It would be the equivalent of saying, well Ronnie Coleman or Jay Cutler do such and such, so if I do that, I can look like them.

i think it depends on your mindset as well. If I'm hammering away at the same gripper week after week trying to max, it can get very discouraging. mixing it up with different %'s and rep schemes and goals can help you stay motivated. also, you can do the lighter % in a different fashion. speed work vs max work. rep goals, holds for time, different sets, etc.

Well, you kind of missed my point. I was trying to figure out what those light workouts looked like in terms of sets and reps, and also what the thought was behind training like that.

barbe705, I completely agree that it gets you discouraged to do max attempts every other workout though. I have been spending too much time training like that.

[Jörg Keilbach]

Perhaps it is something like the "Steve Justa Singles Workout Strategy"!?

[Geralt]

I did not miss your point my friend. I meant that light grippers workouts in the same week will kill heavier attempts later that week and light grippers (50 - 70 range of 1rm) alone won't do much. Certainly not when doing singles. Volume can work though. But that's what I wrote above, working a LOT of sets.

Vano's light workouts consist of working in the 70%-ish range I understood of his 1rm. He combines it with heavy work later on. He has clearly a remarkable recovery, since he also does other training. How much sets he does I can't tell. Maybe ask the master himself?

Edited November 21, 2014 by Geralt

[slazbob]

I think that if you do the hard stuff once a week, then do the 70% stuff once a week, the help you get from that 70%, is blood flow.

Helps with recovery...and tendons thrive with blood flow.

Dave Patton had an armwrestling workout with very high reps...even the gripmachine he would do 111reps. He said it was great for his tendons.

A workout with an no.2 can be a lot of fun when you don't want to go all out. Closing it and taking your pinkie off; and then the pinkie and ring finger, holding it for a few seconds and then repeat...that is a great workout for anyone.

[Norden]

I did not miss your point my friend. I meant that light grippers workouts in the same week will kill heavier attempts later that week and light grippers (50 - 70 range of 1rm) alone won't do much. Certainly not when doing singles. Volume can work though. But that's what I wrote above, working a LOT of sets.

Vano's light workouts consist of working in the 70%-ish range I understood of his 1rm. He combines it with heavy work later on. He has clearly a remarkable recovery, since he also does other training. How much sets he does I can't tell. Maybe ask the master himself?

I didn't mean you, Geralt. Not at all.

I really agree about what you're saying.

Let's say he's working on 70%, is that singles or reps on a gripper that is 70% of his max gripper? Just curious about how you interpret this.

I mean, I was doing 5 sets of 20 reps (a total of 100 reps) with my #2 today, a gripper which is around 70% of my max. There wouldn't have been much blood flow/recovery or anything if I did singles.

Edited November 21, 2014 by Norden

[Norden]

I think that if you do the hard stuff once a week, then do the 70% stuff once a week, the help you get from that 70%, is blood flow.

Helps with recovery...and tendons thrive with blood flow.

Dave Patton had an armwrestling workout with very high reps...even the gripmachine he would do 111reps. He said it was great for his tendons.

A workout with an no.2 can be a lot of fun when you don't want to go all out. Closing it and taking your pinkie off; and then the pinkie and ring finger, holding it for a few seconds and then repeat...that is a great workout for anyone.

True! The recovery/blood flow thing is a great aspect. I have been doing way too much singles around 99-101% of my 1RM when it comes to grippers. Something I feel like I should change.

[jchapman]

Guys like Vano and Tim etc. are out of this world but they don't represent the majority of trainees in terms of progress on grippers. I just look at their accomplishments and use it for motivation.

I agree with this, they are outliers on the scale. It would be the equivalent of saying, well Ronnie Coleman or Jay Cutler do such and such, so if I do that, I can look like them.

i think it depends on your mindset as well. If I'm hammering away at the same gripper week after week trying to max, it can get very discouraging. mixing it up with different %'s and rep schemes and goals can help you stay motivated. also, you can do the lighter % in a different fashion. speed work vs max work. rep goals, holds for time, different sets, etc.

Well, you kind of missed my point. I was trying to figure out what those light workouts looked like in terms of sets and reps, and also what the thought was behind training like that.

barbe705, I completely agree that it gets you discouraged to do max attempts every other workout though. I have been spending too much time training like that.

This is Tim's gripper workout:

Week 1: (two harder work days and one recovery)

Wed: 5x3@75% (speed)

Fri: 5x3@50% (recovery)

Sun: 3x1@90% (3 second overcrushes) + 3x3@70% (speed)

Week 2:

Same as Week 1

Week 3: (one harder work day and two recovery)

Wed: 5x3@50% (recovery)

Fri: 5x3@50% (recovery)

Sun: 6x4@70% (speed)

Week 4:

Same as Week 3

Week 5: (recovery only)

Wed: 5x3@50% (recovery)

Fri: 5x3@50% (recovery)

Sun: 5x3@50% (recovery)

Week 6: strength is at its peak, so either: (1) cert attempt then begin cycle again next week; or (2) no cert attempt and begin cycle again immediately

[Jörg Keilbach]

Very interesting! To me this is very easy training. Most of us max out all the time be it reps or singles.

[jchapman]

Very interesting! To me this is very easy training. Most of us max out all the time be it reps or singles.

Right, but a couple points about Tim's program:

1) the "speed" days mean slamming the gripper shut as fast and hard as possible

2) Tim is/was one of the Top 5 Gripper guys in the World. He was at such a high level of grippers that each workout was very hard to recover from. His stage of training was very advanced and may not be efficient or appropriate for intermediates or beginners.

[Jörg Keilbach]

You are right. That ( 2. ) is very important!

[Geralt]

Guys like Vano and Tim etc. are out of this world but they don't represent the majority of trainees in terms of progress on grippers. I just look at their accomplishments and use it for motivation.

I agree with this, they are outliers on the scale. It would be the equivalent of saying, well Ronnie Coleman or Jay Cutler do such and such, so if I do that, I can look like them.

i think it depends on your mindset as well. If I'm hammering away at the same gripper week after week trying to max, it can get very discouraging. mixing it up with different %'s and rep schemes and goals can help you stay motivated. also, you can do the lighter % in a different fashion. speed work vs max work. rep goals, holds for time, different sets, etc.

Well, you kind of missed my point. I was trying to figure out what those light workouts looked like in terms of sets and reps, and also what the thought was behind training like that.

barbe705, I completely agree that it gets you discouraged to do max attempts every other workout though. I have been spending too much time training like that.

This is Tim's gripper workout:

Week 1: (two harder work days and one recovery)

Wed: 5x3@75% (speed)

Fri: 5x3@50% (recovery)

Sun: 3x1@90% (3 second overcrushes) + 3x3@70% (speed)

Week 2:

Same as Week 1

Week 3: (one harder work day and two recovery)

Wed: 5x3@50% (recovery)

Fri: 5x3@50% (recovery)

Sun: 6x4@70% (speed)

Week 4:

Same as Week 3

Week 5: (recovery only)

Wed: 5x3@50% (recovery)

Fri: 5x3@50% (recovery)

Sun: 5x3@50% (recovery)

Week 6: strength is at its peak, so either: (1) cert attempt then begin cycle again next week; or (2) no cert attempt and begin cycle again immediately

I have used this program a few cycles but in my experience it works when you have already a good strengthbase. The program makes sure you are on your topstrength at the end of the cycle. I don't know if it's very suitable for filling in bigger strength gaps, for let's say from #2 to #3. But that's me.

Furthermore - take note, in MY experience - I found that working with an IM#2 when you have mastered it, does VERY little in terms of using it as a working gripper for progress to the IM#3. Doing CCS or TNS work with the #2 won't bring you closer to a #3 CCS, because the gap is just to big.

In the end it is important to make progress with incremental grippers. Sure, reps with grippers do build a base, but doing more than 20 reps doesn't add much anymore. When you can do that with true 20mm blocksets, I'd go for the next gripper up a few pounds. From IM#2.5 and up it gets more interesting. But still, just as Teemu I already wrote years back, before you can close at least a 3.3 level gripper, working wide sets isn't your best time spent. When you are working for a CCS that is.

In the end it's just trying to figure out what works for you. There just isn't a 'one size fits all' approach, the same as with regular training.

@ Norden, I also am a bit in the dark about how Vano works when he does 70% of 1rm, but I don't think he doesn't do that much sets, otherwise even he would burn out when training more than once per week.

I think if you can do 20 mms reps on your #2 in the first set, it's time to step a gripper up. But definitely not to big, so max 2.5, preferably a 2.2 gripper or so in rating and do the same approach. I think that doing 10 -15 reps on heavier grippers around 2.5 level is a good goal for strength growth. You can test now and then with sessions with singles to see where you stand.

Again, my experience doesn't need to apply to other people of course, since I am definitely not a natural as it comes to gripperstrength, heck, strengthtraining at all lol

Edited November 22, 2014 by Geralt

[Norden]

Guys like Vano and Tim etc. are out of this world but they don't represent the majority of trainees in terms of progress on grippers. I just look at their accomplishments and use it for motivation.

I agree with this, they are outliers on the scale. It would be the equivalent of saying, well Ronnie Coleman or Jay Cutler do such and such, so if I do that, I can look like them.

i think it depends on your mindset as well. If I'm hammering away at the same gripper week after week trying to max, it can get very discouraging. mixing it up with different %'s and rep schemes and goals can help you stay motivated. also, you can do the lighter % in a different fashion. speed work vs max work. rep goals, holds for time, different sets, etc.

Well, you kind of missed my point. I was trying to figure out what those light workouts looked like in terms of sets and reps, and also what the thought was behind training like that.

barbe705, I completely agree that it gets you discouraged to do max attempts every other workout though. I have been spending too much time training like that.

This is Tim's gripper workout:

Week 1: (two harder work days and one recovery)

Wed: 5x3@75% (speed)

Fri: 5x3@50% (recovery)

Sun: 3x1@90% (3 second overcrushes) + 3x3@70% (speed)

Week 2:

Same as Week 1

Week 3: (one harder work day and two recovery)

Wed: 5x3@50% (recovery)

Fri: 5x3@50% (recovery)

Sun: 6x4@70% (speed)

Week 4:

Same as Week 3

Week 5: (recovery only)

Wed: 5x3@50% (recovery)

Fri: 5x3@50% (recovery)

Sun: 5x3@50% (recovery)

Week 6: strength is at its peak, so either: (1) cert attempt then begin cycle again next week; or (2) no cert attempt and begin cycle again immediately

I have used this program a few cycles but in my experience it works when you have already a good strengthbase. The program makes sure you are on your topstrength at the end of the cycle. I don't know if it's very suitable for filling in bigger strength gaps, for let's say from #2 to #3. But that's me.

Furthermore - take note, in MY experience - I found that working with an IM#2 when you have mastered it, does VERY little in terms of using it as a working gripper for progress to the IM#3. Doing CCS or TNS work with the #2 won't bring you closer to a #3 CCS, because the gap is just to big.

In the end it is important to make progress with incremental grippers. Sure, reps with grippers do build a base, but doing more than 20 reps doesn't add much anymore. When you can do that with true 20mm blocksets, I'd go for the next gripper up a few pounds. From IM#2.5 and up it gets more interesting. But still, just as Teemu I already wrote years back, before you can close at least a 3.3 level gripper, working wide sets isn't your best time spent. When you are working for a CCS that is.

In the end it's just trying to figure out what works for you. There just isn't a 'one size fits all' approach, the same as with regular training.

@ Norden, I also am a bit in the dark about how Vano works when he does 70% of 1rm, but I don't think he doesn't do that much sets, otherwise even he would burn out when training more than once per week.

I think if you can do 20 mms reps on your #2 in the first set, it's time to step a gripper up. But definitely not to big, so max 2.5, preferably a 2.2 gripper or so in rating and do the same approach. I think that doing 10 -15 reps on heavier grippers around 2.5 level is a good goal for strength growth. You can test now and then with sessions with singles to see where you stand.

Again, my experience doesn't need to apply to other people of course, since I am definitely not a natural as it comes to gripperstrength, heck, strengthtraining at all lol

I agree about what you're saying.

What I think has payed off the most for me must be heavy singles or about 3 reps with a gripper I can only do 3 reps with.

I have spent too much time very close to my 1RM though, which is something I think I should change.

The reason I did 5x20 with my #2 is mostly just because I'm away from home and I just brought 3 grippers. High reps doesn't help me much, I think, but I find it kind of fun.

The set have always been my weakness, so that's something I need to work on too.

What is your max mms close at the moment? And what is your max ccs? And another thing, what is your hand size? From wrist to top of middle finger.

I'm kind of curious cause I know that you're close to certing on the #3.

My right hand (my strong hand) is 7 7/8" and I have always found it hard to ccs grippers. I guess it's a matter of strength though, rather than a matter of hand size.

Edited November 23, 2014 by Norden

[Geralt]

I think that last point is most true. My hands are 7,8 inch (20cm) so I don't have above avarage hands. It's just strength that we miss. In the end it is really true that for good #3 CCS capability it is nessecary to be able to deep set/mms an avarage 3.5 consistently. Otherwise it is that final close that will be keeping to play you parts. Just recently I spoke to Ivan and he also suggested that a weak spot can also be the lowerarm itself instead of the grapping hand. It is a whole package of course but apart from assisting work I rarely train my lower arms and wrists for a few cycles because of being scared to kill gripperstrength. It is a gap I will be going to close however. My max now isn't that consistently but I got very close to deep setting my Ghp8 (176) and IM#3.5 (unrated), you can see photos in my log, two weeks back. True parallel however, so set, pause and close, my BBE @169, is a hit or miss, depending on how I am recovered. So. Not strong enough!