From weak to moderately strong

[Gripperer]

Thought I'd share some background. 

So in 2018 I broke my hand. I didn't know it then, but I was incredibly weak. Naturally skinny and undereating on top of that. Small hands/wrists, very slim overall build. No training, very little grip stimulus in general. I'm pretty sure that due to the nature of my work I had a vit D deficiency to top it off. 

I hate to think what my dynamometer score would have been back then. I'm estimating around 35kg. Pretty sure I wouldn't have been able to close a CoC trainer and would have caused a minor injury from just trying. 

So I got into grip training to rehabilitate the hand, and to improve bone density and general robustness. Experimented with various exercises, mostly of my own invention (foolish), although did include some small amount of gripper work. 

Anyway, over a couple of years I slowly ramped up the grip work. I figured out that there were various facets to the forearm game, and I worked them at all the angles. Still, I continued to eat at a deficit and neglected the rest of the body. And whilst some of my exercises were by then quite conventional, a large portion were still of my own invention and were not necessarily that effective (let's call them 'subjective exercises' like trying to bend an unbendable object). 

The next phase began in 2021 when I ramped up the calories and began full body routines. Having been consistent now for 18 months, I clock in at around 185lbs and am stronger and more muscular all over, with much of my routine consisting of compound exercises using heavy dumbbells, heavy sandbag and heavy Bulgarian bag. 

On pull day, it is deliberately grip intensive, with me using 2.25" grips and/or a towel for all pull ups, sandbag rows using a canvas grip, and "inch" lifts with heavy 2.85" grip dumbbells. It also includes Bulgarian bag spins until grip failure, sandbag carries with a grip focus, and heavy one-arm rows. This occurs every fourth day. 

Every second day, I do a different more wrist based routine. It is dumbbells/plates only and includes plate pinches for both max weight and time, wrist levers and rotations  using a one-sided dumbbell, wrist curls and reverse wrist curls, Zottman curls and plate curls. 

Anyway, I ordered a dynamometer recently and I slow pulled 73.4kg in my dominant hand and 71.0kg in the other (slightly fatigued). This is not an all time score by any means but for ME it would have at one time seemed improbable. 

Another feat that I am pleased with is being able to perform sets of 10 pull ups on slightly rolling 2.25" grips. Granted, I require long rests but given my very modest hand and wrist measurements I am happy. 

I also reordered my first ever gripper, one of those crap plastic adjustable ones, just to see where I was at. I remember when I first tried the same model a long time ago and on the max setting I could barely get it half way. I also quit using it due to knuckle pain.

Now? Max setting, I tap the handles together, rep after rep, constant tension. Feels like nothing. Great!!

The best thing about this journey is that I've only in the last few weeks dialled into this current routine, and am really happy with it, and can only imagine the strength will keep improving. I'm aiming for an 80kg score by the end of the year. 

Thanks for reading and happy training. 

Edited June 24, 2022 by Gripperer

[Blacksmith513]

Thats awesome... 

I love hearing stories like this.. You had an issue and instead of getting discouraged, it motivated to you get stronger. 

 

[Gripperer]

3 hours ago, Blacksmith513 said:

Thats awesome... 

I love hearing stories like this.. You had an issue and instead of getting discouraged, it motivated to you get stronger. 

 

Thanks a lot for the feedback. I'm not strong in the grip world but according to dynamometer guidance I'm very very comfortably in the strong category for my age bracket which was great to discover (it says that roughly >55kg is "strong" and doesn't state measurements beyond that). Before getting it I was a little apprehensive that despite all the training I'd get about 50kg, so what a relief!!

Not that dynamometers account for all strengths, but given that maximal closed crush is probably one of my lesser trained areas I'm more than happy.

Edited June 24, 2022 by Gripperer

[Gripperer]

Dynamometer yesterday following 100x 25kg Bulgarian bag swings plus a couple sets of one arm rows:

Right 75.9kg

Left 74.1kg

Improvement on last week. I didn't test after that. I did a couple of static holds at 40kg until failure. I'll test again next week. I'm only testing when fully fatigued because I don't want to risk injury. 

Edited June 29, 2022 by Gripperer

[Vinnie]

Every dyno brand is a little different, and they don't correlate pound for pound to gripper ratings (which also can vary by who rates them and how), but I think your dyno numbers are easily above average for 185 pound guys.

[Gripperer]

3 hours ago, Vinnie said:

Every dyno brand is a little different, and they don't correlate pound for pound to gripper ratings (which also can vary by who rates them and how), but I think your dyno numbers are easily above average for 185 pound guys.

Thanks for the feedback, that's really encouraging. Yes, biggest difference I've noticed between dyno and gripper is that a gripper seems to rely more on pinky/ring finger strength, I guess because it's an angled squeeze compared to straight. 

[Gripperer]

Just received a 30kg Bulgarian bag. This will be fun. Handles are slimmer though, any ideas on how to beef them up? My first thought is a stupid amount of duct tape.. 

[Gripperer]

Hit 78.0 on the dynamometer today. I'm only testing occasionally and not doing grippers, but I am doing a good bit of thick grip work so I attribute the improvement to this. 

I expect progress to slow soon but I'm nearing my end year goal of 80 already, which I am happy about. 

[Gripperer]

Huh, well, I tested again and hit 80.5kg on the right, and 76.0kg on the left. That's my best so far on both hands, and the 80kg end-of-year goal achieved with over five months in the bag.

Despite the purchase I'm not using the new Bulgarian bag at the moment (or other sandbag) because I'm on a hypertrophy programme.

But what I am doing is pinch work, thick grip lifts, plate curls, farmer's walks, wrist and reverse wrist curls, and the various levers. No direct maximal crush work other than the occasional dynamometer test. No grippers.

The finger flexors are obviously getting some good work, but I'm convinced that by strengthening all the surrounding structures it is contributing to crushing strength in a synergistic fashion.

[Gripperer]

I cheated today. I was supposed to leave grippers alone since starting my latest routine, which basically includes a variety of forearm exercises using dumbbells, plates, a towel, thick grips and a pull-up bar, as an addition to a general hypertrophy programme.

I was supposed to wait until the start of next year, but I couldn't resist trying. Maybe it's been two months, maybe a bit less.

The #2 close felt easier than ever. Easier than it did when I was actually training to close it. I've never repped it but feel like I could have. The difference was noticeable, particularly as there were times last year and early this year that I couldn't quite close it. No, today was effortless by comparison.

Still couldn't quite get the #2.5, but again I was closer than ever. Maybe this training really is carrying over?

The #2.5 feels like more of a setting issue than a strength issue and slightly below average length hands don't help. Regardless, it does feel exceptionally tougher than the #2. Maybe I've got a weak #2, or maybe this is a high-end #2.5...?

I'll leave them alone again for another five months. I've recently optimised my nutrition (more protein, less crap, much fewer digestive issues) and volume (reduced slightly as suspect I've been overworking) so I'm not expecting the progress to plateau just yet.

It's a fun experiment - to see if gripper strength improves whilst targeting everything but gripper strength - and at the moment it does seem to be the case.

Edited July 19, 2022 by Gripperer

[Gripperer]

Ignore me while I jot down my current programme.

Equipment: dumbbells [max weight of 44kg each], pull-up bar, large towel, thick grips (2.25" & 2.85"), skipping rope & two books (?!)

A rest day occurs when I feel like it. It's a four day routine but I tend to think of it as an eight day week. I work out every day which seems like a lot but each group is worked out slightly less than twice a week, and recovery seems to be fine. I did reduce the volume recently, as at times I was up to 6-8 sets, but this was too much.

I've tried full body routines 3x a week but these set me back over two hours a time and I found myself slacking by the end, especially considering I was trying to include forearm work.

It's a more hypertrophic type routine than I've used in the past, but keeps an emphasis on grip/wrist which I have found hard to fit into any pre-made routine. I work out from home and don't have space for a barbell yet. At the moment, the weights seem to be enough for me to stick within my rep ranges, and I am enjoying having no choice but to use dumbbells, because of the stability challenge (and therefore strength benefits).

Days 1 & 5: Push

Floor press x3 (dumbbells, 12-15 reps]

Floor press x2 (dumbbells, 6-8 reps]

Overhead press x3 [dumbbells, 10-12 reps]

Overhead press x2 [dumbbells, 6-8 reps]

Lateral raise x3 [dumbbells, 12-15 reps]

Triceps kickback x3 [dumbbells, 12-15 reps]

Floor flye x4 [dumbbells, 12-15 reps]

Days 2 & 6: Pull/Grip

Pull-up x3 [bodyweight, 10 reps, thick grip 2.25", rolling]

Pull-up x1 [bodyweight, 10 reps, hanging towel grip]

Reverse flye x3 [dumbbells, 12-15 reps]

Hammer curl x3 [dumbbells, 10-12 reps]

One-arm row x3 [dumbbell, 10-15 reps]

One-arm row x2 [dumbbell, 6-8 reps]

Farmer’s walk x3 [dumbbells, until failure]

Hold x3 [dumbbell, thick grip 2.85", until failure]

Hold x3 [dumbbell, towel grip, fingertips, until failure/soreness]

Days 3 & 7: Legs/Cardio

Skipping x5 [until calves burn; emphasis on calves]

Romanian deadlift x3 [dumbbells, 10-15 reps]

Romanian deadlift x2 [dumbbells, 6-8 reps]

Reverse lunge x3 [dumbbells, 20 reps, alternating]

Reverse lunge x2 [dumbbells, 6-8 reps, alternating]

Days 4 & 8: Wrist/Pinch/Neck

Single plate pinch x3 [until failure; I only have 10kg plates so I use a book either side which significantly increases the difficulty]

Double plate hold x3 [2x 10kg, until failure, same method as above]

Wrist curl x5 [dumbbell, 15-20 reps]

Reverse wrist curl x5 [dumbbell, 15-20 reps]

Plate curl x3 [10kg again so strict form necessary; 10-12 reps]

Supination/pronation x3 [one-sided dumbbell, 10-15 reps]

Ulnar deviation x3 [one-sided dumbbell, 10-15 reps]

Radial deviation x3 [one-sided dumbbell, 10-15 reps]

Neck raise x3 [head hanging backward over bed, own hands as resistance, three directions for multiple reps per set, until failure]

Edited July 24, 2022 by Gripperer
Grammar.

[Gripperer]

On the dynamometer today I scored 80.3 right (off my best by 0.2) and 78.9 left (improvement on previous by 2.9).

I'm happy with that considering due to circumstance I had to miss two training days this week, and ate way, way under maintenance.

Plus when I tested it was immediately after a hard push session with a few added sets to compensate. I was warmed up and the grip was fresh but thinking the CNS was taxed. 

PRs currently stand at:

80.5kg right

78.9kg left

 

Edited July 24, 2022 by Gripperer

[slazbob]

In a way, the dyno can increase your numbers just from the isometric squeeze you put on it. I take one to work with me to test every one I can … (it’s a cheap one from Amazon, but works great).. and they all did better the next week than the last. Will it continue? Who knows I’ll try them all again this week. They keep coming back to do better, but I’ve noticed the second attempt is the best they can do. 

[Gripperer]

7 hours ago, slazbob said:

In a way, the dyno can increase your numbers just from the isometric squeeze you put on it. I take one to work with me to test every one I can … (it’s a cheap one from Amazon, but works great).. and they all did better the next week than the last. Will it continue? Who knows I’ll try them all again this week. They keep coming back to do better, but I’ve noticed the second attempt is the best they can do. 

Absolutely, essentially it is a training method in its own right.

Hence one of the reasons I've tried to make the testing more infrequent, so as to better gauge the effects of my other training. 

I should imagine my best result will be achieved where I've done a couple of non-grip warm up sets (i.e. light overhead press). I'll try it. 

[Gripperer]

Tested on dynamometer today, beat my best on right by a small margin. 

PRs currently:

81.1kg right

78.9kg left

Edited July 28, 2022 by Gripperer

[Gripperer]

Changed up my routine yesterday. Each push, pull and leg day now has an A version and a B version. In some cases not a lot changes, but I am optimising for my goals. It was tempting, for the sake of being neat, to have completely separate exercises for A and B days, but I realised that this was pointlessly fastidious. For example, I don't need to replace Bulgarian split squats on one of the leg days, they work perfectly already.

The majority of it is hypertrophy based (dumbbells only), and I am building it around areas I perceive as lagging, for instance triceps. Given that my chest is OK, I've replaced floor press for JM press, and kept in flyes for chest maintenance. A difference between A and B push days is that on one I do triceps kickbacks as my accessory, and on the other, overhead triceps extensions. Same muscle target, slightly different areas of it.

Now I know hypertrophy = strength very broadly, but of course, strength work builds even more strength, and I'm conscious to keep some purely strength exercises. This includes maximal efforts, but also unilateral movements and carries, for those "real world" gains.

For example, push day A has Arnold presses for 10+ reps (hypertrophy), but B has push press for 3-5 reps.

Other exercises in this vein include farmer's walks, one-legged and two-legged RDLs for low reps, and maximal efforts on wide pinch and thick grips. So again it's not a strength routine as such, but I keep these core "functional" (yes we all hate that term!) exercises sprinkled in, which to me work in opposition of something like a reverse curl or rear delt raise for high reps, which will add bulk but not the same transfer to real life demands.

(on the subject of real world demands, my wide pinch, RDL and farmer's walk training served me well the other day, when I encountered tasks that were almost exact replicas of what I do each week)

Full workout is below:

Day 1: Push (A)

Arnold press x5

JM press x5

Flyes x3

Lateral raise x3

Triceps kickback x4

Day 2: Pull (A)

Pull-up (2.25" rolling grip) x5

Rear delt raise x3

Hammer curl x3

Farmer’s walk x5

Bent-over row x3

Dumbbell hold (towel grips) x5

Day 3: Legs (A)

Calves (miscellaneous) x6

Bulgarian split squat x6

Romanian deadlift x6

Day 4: Forearms/Neck (A)

Wrist curl x5

Reverse wrist curl x5

Supination/pronation x3

Ulnar deviation x3

Radial deviation x3

Single plate pinch x5

Plate curl x2

Plate twist x3

Bar roll x2

Neck raise x3

Day 5: Push (B)

Push press x5

JM press x5

Flyes x3

Lateral raise x3

Lying triceps extension x4

Day 6: Pull (B)

Pull-up (towel grip) x5

Rear delt raise x3

Reverse curl x3

Shrug x5

Bent-over row x3

Dumbbell hold (2.85" grip) x5

Day 7: Legs (B)

Calves miscellaneous x6

Bulgarian split squats x6

One-legged Romanian deadlift x6

Day 8: Forearms/Neck (B)

Wrist curl x5

Reverse wrist curl x5

Supination/pronation x3

Ulnar deviation x3

Radial deviation x3

Double plate pinch x5

Plate curl x3

Plate twist x3

Bar roll x2

Neck bridge x3

[John Knowlton]

Nice work ,that’s a killer workout 

[Gripperer]

31 minutes ago, John Knowlton said:

Nice work ,that’s a killer workout 

Thanks John, just need to keep up the calories (in a healthy manner) which is by far the hardest part.

Edited August 7, 2022 by Gripperer

[mikhael]

Good plan. I'm sure it will works. 

[Gripperer]

1 hour ago, mikhael said:

Good plan. I'm sure it will works. 

Thanks, let's hope. My goals are probably quite rare in that I'm a guy looking to get bigger all-round, but also maintain a grip specialism, using only dumbbells. Hence why I've had to devise this odd programme.

Edited August 7, 2022 by Gripperer

[John Knowlton]

Suggestion ,Eat the bulk of your calories in the morning and then snack throughout the day to pick up the rest.

[Gripperer]

23 minutes ago, John Knowlton said:

Suggestion ,Eat the bulk of your calories in the morning and then snack throughout the day to pick up the rest.

Sound advice and that's what I'm going to have to do. Having only a light breakfast and then having a busy day is a bad position to be in. Means you have to cram in calories late at night and either undereat or sacrifice sleep. 

Get up early, take in as much as possible and prep lunch, that's the way. 

Edited August 7, 2022 by Gripperer

[John Knowlton]

It’s kind of a sacrifice but it does pay off.

i’ll get up about 4:15 AM ,cook breakfast which usually consist of half a pound of beef or half a pound of ground turkey some zucchini squash and broccoli all mixed together with a couple eggs . which is roughly about 50 g of protein. And then on the way to work I have a protein shake which is about 25 g of protein . Then throughout the day I’ll have raw vegetables and some fruit. Then for dinner will be something light either fish or chicken with salad and vegetables.

[John Knowlton]

This is just a suggestion. It works for me, but it’s taking a long time to get this figured out. But it works for me

Edited August 7, 2022 by John Knowlton

[Gripperer]

Completely changed up my programme recently. Essentially I'm now training every other day, alternating between two separate routines.

Routine A consists of heavy dumbbell compound lifts in a 5-10 rep range, some made grip intensive (towel pull-ups, thick grip rows), then a bunch of forearm levers/curls. This is an all-body routine and I've steered away from some of the isolation work.

Routine B is a bunch of loaded carries (3 sets per variation) with a sandbag, then some neck/calves/forearm freestyle work at the end to round things out.

The loaded carries I've got are:

- Farmer's

- Overhead

- Front (open hand grip)

- Shoulder (up and down stairs, extra leg work)

- Sumo (the sandbag has a bunch of fabric at the top; imagine lifting it in a sumo squat position and hobbling along with it)

The previous routine was working for hypertrophy but for practical strength and endurance this routine should blow it out of the water. There's still a tonne of grip work in it, I mean at least three of the carries on their own (farmer's/front/sumo) are grip/hand intensive for different reasons.

Let's see how it goes. I did a lot of heavy lifting (furniture removals) the past week and my previous training did me well, but there was definitely the odd occasion I could have done with more strength-endurance or strength across distance.

Edited September 6, 2022 by Gripperer