AnaRhisT Posted February 24, 2023 Share Posted February 24, 2023 (edited) Hey everyone! I have been working on grippers for around 6 months now, and training generally in the gym for 12 years. After incorporating Pinch grip and Fat Gripz training I got hurt in my wrist and recovered. I am trying to understand how should I structure my Fat Gripz training on my loadable Dummbell to get to 78-80KG. Any SIMPLE programs that you guys recommend? Currently what I am doing is 3 times a week Thick Bar Training which consists of: Many reps of 30-40KG on a 2.5” handle for volume (Mostly micro reps, meaning that I just lift it a bit of the ground while squeezing it hard everytime I lift it. Then I put it down. reset, squeeze, and lift again). Followed by 3-5 reps on a 45KG~ 2.5” handle. Trying to progress only on the 3-5 reps range without testing my 1RM anymore, staying on the 80-90% max intensity to hopefully avoid injuries. The aim is to increase the weight by 2.5kg every week as long as I can do at least 3 reps with it. Obviously I can’t accomplish that for every week so I stick with trying to get more than 5 reps on those weeks instead. After the weight feels “easy enough” on 5-10 reps range then I try increase by 2.5kg. Any ideas/suggestions/improvements on this? Edited February 24, 2023 by AnaRhisT Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted February 26, 2023 Share Posted February 26, 2023 Nice Quote Link to comment Share on other sites More sharing options...
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