Hand grips reps

Lockstep

I'm not seeing any gains in my forearms from my workout so I bought some hand grips from Elvery's.

Question is, how many reps and sets should I do?

Thanks

Cian

Gaz

Train them the same as any other muscle group, personally i do about 15 reps on an easy one to warm up, then is 3 x 8 on one that i struggle with then i do 3 X 10secs keeping the next level up closed (usually close with both hands then try and keep it closed for 10secs, repeat.)

Progress is surprisingly fast, my regular reps are now done on a 200, reckon i'll move to 250 soon.

accensi0n

I've been using the COC #1 for the past year. (not consistantly)

I still cannot do one proper rep with either hand.

I had a couple of setbacks damaging fingers while playing sports.

I plan on getting the next one up when I can consistantly do 1 proper rep.


My aim is to keep moving up resistance levels as soon as I can do 1 proper rep on my current level.


Anyone have any opinions on the way I'm going about it?

davyjose

accensi0n, you need to go lighter and do reps on that. So when that becomes easy you can do reps with the one you have now.
What you are doing now is akin to trying to do advanced physics without learning the basics first. You'll get nowhere fast.

accensi0n

davyjose wrote: »

accensi0n, you need to go lighter and do reps on that. So when that becomes easy you can do reps with the one you have now.
What you are doing now is akin to trying to do advanced physics without learning the basics first. You'll get nowhere fast.

Rightio. I'm going to get the COC trainer gripper again then.

If anyone is finished with one, I'll take it from them.

Lockstep

I struggle with the one I have but can do it ok,
would 12/10/8 be ok so?

Pride Fighter

I do two types of exercises on my handgrips. I do 3x1 but the 1 is for 90 seconds, holding it in can be tough at first so one should build up. Then I do 3x20 really quickly, holding it in for a second or two. They are so small and compact you can bring them to work etc. I mostly mess around on mine and I have seen results on my forearms. The only thing is it gets too easy eventually.

Gavin "shels"

kickoutthejams wrote: »

I'm not seeing any gains in my forearms from my workout so I bought some hand grips from Elvery's.

Question is, how many reps and sets should I do?

Thanks

Cian

If they're the grey plastic one's they ain't worth the money, I broke the plastic on mine:D next pair will be metal.;)

Lockstep

They have a metal wire inside, but a plastic grip to make holding it easier

accensi0n

Pride Fighter wrote: »

I do two types of exercises on my handgrips. I do 3x1 but the 1 is for 90 seconds, holding it in can be tough at first so one should build up. Then I do 3x20 really quickly, holding it in for a second or two. They are so small and compact you can bring them to work etc. I mostly mess around on mine and I have seen results on my forearms. The only thing is it gets too easy eventually.

I'd consider 3 sets of 20 reps with a gripper a massive amount of reps and a waste of time if you plan on increasing your strength by moving up resistance levels.

Are you touching the ends of the handles on each rep?

Gavin "shels"

kickoutthejams wrote: »

They have a metal wire inside, but a plastic grip to make holding it easier

Yup they're the one's I had and broke them:D

Pride Fighter

accensi0n wrote: »

I'd consider 3 sets of 20 reps with a gripper a massive amount of reps and a waste of time if you plan on increasing your strength by moving up resistance levels.

Are you touching the ends of the handles on each rep?

Of course.

accensi0n

Pride Fighter wrote: »

Of course.

Just wondering.

If I was you I'd get a higher resistance gripper. Increase your strength instead of just bashing out a gazillion reps, your forearms are probably toned enough by now.

Woofer

Anyone know a good shop in Dublin where I can buy captains of crush grippers? Preferably where I can try them out before I buy em. Probably the trainer and the level 1.

Thanks

djhaxman

Lads, check this thread out for more info on grippers

http://www.boards.ie/vbulletin/showthread.php?t=2055180313

Best way to train these things I think is by using negatives, i.e. closing the gripper you're working on with both hands, and then seeing how long you can hold it closed with one hand. It wont be for long but as you build up the stregnth in your forearms it will become easier. Worked well for me. Make sure to warm up by doing a few reps with an easier gripper before you do this if you have one.

The ironmind website www.ironmind.com is great for more info, with articles from John Brookfield, who was the first man to close the no. 4 COC gripper. This is a feat in itself cause it takes 25 stone of pressure to close this.

Lockstep

so would the 12/10/8 be ok?
I'm getting a little confused by the replies here,

or should I hold the grip in place for minute or so without opening or closing my hand

Hanley

kickoutthejams wrote: »

so would the 12/10/8 be ok?
I'm getting a little confused by the replies here,

or should I hold the grip in place for minute or so without opening or closing my hand

First question, yes.

Second question. Maybe. I know the Ironmind guys don't recommend doing holds too often. I like to do them from time to time because I feel it would be of help to my deadlift.