My Grip Training Routine

[Steel344]

I just started to get back into grip training again. I have noticed from reading a lot from the gripboard the importance of training your wrist and doing extensors. I wish I new about this in the past when I first started grip training. So I never really added variety into my grip training it was just working on grippers only. Heres my plan of a grip workout I do 3 times a week. I add 5 reps every once a week when closing one gripper untill I get 25 reps. I then move into another gripper which is slightly harder. For example:

Week 1 CoC#1 1x5

Week 2 CoC#1 1x10

So thats basically how i'm training the grippers heres the extra variety that I have thrown into it which is my whole routine as follows. I do intend to increase the reps by 5 on wrist levering and doing extensors.

Wrist Levering

CoC 1.5 1x5 right hand

CoC 1 1x5 left hand

Ironmind Bands 1x10

If anyone has any thing to share about the routine such as adding more sets or reps let me know or even another exercise for me to add.

[OTTOEMEZZO]

What are your goals? Do you want to close big grippers? Are you simply trying to slightly increase grip strength, while staying healthy and injury-free?

It all depends on your goals. To close big grippers, you need to train with big grippers. You could add some #2 or even #2.5 work into the mix. I would also do about 3 sets with the bands for 10 - 20 reps.

[Anthony151]

I may be misreading your log but your training volume seems really low that's basically part of my warmup.

[rico300zx]

I may be misreading your log but your training volume seems really low that's basically part of my warmup.

Steel its alright to start off slow, but I agree w/anthony you should add something else. Perhaps if your doing strength training then incorporate thick bar deads (double overhand of course) or DO on a oly bar. Or some block weights. Set up a medley and hit it for 2 min strait as fast as you can if you run out of stuff before the time repeat it. Try all the hand strength disiplins, too much grippers will never get yyou what u want out of the gripstrength sport. Also don't forget to be doing squats, you'll see a difference right away in your hand strength.

Parris

[Steel344]

My goal is to close the #3 CoC. I'm strong enough to close a #2 but not consistently only on a good day. I also thought that doing to much grip training can be over training. Maybe someone here can show me an example of a grip training workout that can be done.

[Anthony151]

Yes technically there is a such thing as overtraining but it depends on the person and there experience. Most people think there overtraining when there really not though. Doing 1 set of 5 reps 3 times a week is a very low amount though and will probably bore you quickly and results will most likely be slow. I also think the crushing, pinch and support strength can be trained more often than the wrist in my opinion.

[Steel344]

Would a routine like this work for 3 times a week?

Pinching

Levering 2x10

1 1x10

1.5 1x5

RB180 1x5

2 1x2 negatives

2.5 choked 1x1

Iromind bands 1x20

[Bill Piche]

I may be misreading your log but your training volume seems really low that's basically part of my warmup.

My take exactly.

The hands can take far more volume than a regular bodypart such as legs. Think about a blacksmith...

[Steel344]

I may be misreading your log but your training volume seems really low that's basically part of my warmup.

My take exactly.

The hands can take far more volume than a regular bodypart such as legs. Think about a blacksmith...

I understand that the hands can take more cause we use them everyday but does the routine that I just outline does it work? When I take a break from weight training lets say for 3 weeks I don't think I would be squatting 300lbs right away I would ease into first. So just like the grippers I wouldn't grab a #2 and just start repping it out without first going into a seasoning process working towards my goal. The only stuff I have is this for grip work:

CoC trainer,#1 #1.5 #2 #2.5 and a RB180

Wrist lever

A few dumbells

Ironmind Bands

weight training equipment barbell,plates ect