I thought to ask a question on this thread, instead of making a new one and it isn’t a derail.
I had for a few years a lever type grip exerciser, that pulls against a spring. I would at the end of an exercise session do 3 sets each hand of whatever I could muster, 90 seconds between. this seemed to be reasonably effective until I accidentally damaged the spring, now it is lower resistance and not worth my using.
I just recently replaced it with a Pro Hands by Gripmaster, extra heavy tension. I have used this for two sessions so far and my reps achieved are starting out much lower. I am also getting an XX heavy duty of the same thing for the time I max out the one I already have.
Or should i use both in a sort of Pyramid? Basically it occurs to me since I have all this new hardware I should find out if there are any better programs for them.
Please and thanks to anyone who would suggest something.
I do two grip training sessions per week. One is holds for time so either a hang from a fat bar, a plate pinch, farmer handle holds or holding an axle.
The other is for weight. So a rolling thunder, a double overhand axle bar deadlift, a meadows row holding the barbell sleeves, sometimes a wrist roller or grip crushers. The grip is challenged too much to fatigue other body parts.
I usually throw these inbetween a pressing movement in 6-8 week blocks and then drop them all together.
It is about time I got back to fitness related posting, thanks for the attempt.
I currently have a home setup in which a lot of these suggestions are not available. When my right forearm strain heals (it is separate from my past left lower bicep tendon strain, that has healed) I will be able to do weighted carries with my 125lb bag. So I would use one hand underneath the bag as part of lifting it onto my shoulders before carrying.
Other than that i could do plate pinches, but I would rather not risk dumping something heavy on the floor tiles.
Basically I am asking if anyone has any particular programming for a dedicated hand grip exerciser.
Three times holds with gripper, working to 3 holds of 60-70 seconds.
Weeks 4-6
4 sets of 4 closes or “reps,” holding the close for 6 count each rep
4 holds working towards 60 seconds each
Some grip need wrote a gripper program called “Kinney Adapted Training” that lots of guys used for grippers. You can do a search and download the whole program for free.
“Closing Big Grippers” by Heath Sexton is a nice article from some guy’s blog you could check out for ideas.