Do Grip Strengtheners Actually Work? | 30 DAY FOREARM TRANSFORMATION 

Why bro

How many reps a day were you doing with this

Yes thank you, I understand rest is very important and in the future I limit direct forearm training to about 3 times a week as it can cause fatigue on other lifts in the gym such as pull ups.

@@JackTurner7 don't forget to stretch your arm's, wrists and fingers it will be very helpful for your progress. Stretch on the days you're not using grippers if you stretch and use grippers you will feel weaker and also stretch after using gripper I personally don't feel effective.

Forearm's muscle is not that much big that the muscle needs 2 to 3 day rest. We can do that daily.

I think for a short time period such as 30 days I am able to get away with working it every day. However, in the long term especially if I incorporated some other heavy forearm exercises such as farmer carries or weighted wrist curls then giving it 1-2 days rest would be more benefical @@kanakff701

Yes we obviously need rest days but what we don't need is chatgpt to respond to our comments, it's not healthy at all 😅 Best regards "I understand, however, I must remind you that I am only an AI with limits because it can be unethical to talk about controversial topics as he can as he can as he can...*OpenAI crash*...hl-O@€WE^VEŘ I RECOMMEND YOU TO CONSULT A PROFESSIONAL HEALTHCAR"-wooooh, calm down. As a human, I can see that you are not as smart as the benchmarks claim then 😅

Your welcome mate, there is enough false information out there so just trying to keep things real!

@@JackTurner7 You're doing a good job at it...thanks!

Thank you man I really appreciate your comment and support! Forearm training hasn't been much of a priority for me at the moment but I might get back into it for a 100 day challenge if you would like to see it? Do you have any recommendations on how to approach this training? Thanks for the support again brother 🙏

@@JackTurner7 i would like to see it as well

Same here would really be looking for a 100 day result

Yes I will thank you. I have a new video coming out next month where I am incorporating this style of training!

Hey man, thanks for your advice once again. My new video where I incorporated this style of training is now up! I would really appreciate any further feedback on it, thanks: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-p5Ards7jhUg.html

I have heard of that and seems pretty effective. Any suggestions on the frequency and intensity when incorporating this style of training?

@@JackTurner7 I would do some research on exercises you can do with it. I usually do it twice a day until a feel a really good burning sensation.

Alright thanks man will look it up!

@@LJB. What happened bro

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That’s great to hear mate, keep up the good work!

نايس

Always mate, just want to show the truth! A lot of fake things around these days so stay real bro. Thanks for the support man!

That’s good to hear mate!!!

How many reps?

@@richardochayadi2997 hey man Yeah i started with 20 reps for the 120lbs and gradually going up to 60 reps

@@richardochayadi2997 and i did the same with 180lbs but im still stuck to 20 reps even after like 4 months 🤷🏽‍♂️🥲😍

Is veins appear

Thanks mate that is good advice. The only thing with icing is that if done for too long and too frequent it can actually reduce the muscle building response, don’t know whether you have seen this and what to make of it?

Thanks man that means a lot, good to see you spreading some positivity out of there! Plenty of more work I can put in and will be in the upcoming months 🙏

Thanks man, will give it a go! Any advice with what videos you would like to see on the channel?

@@JackTurner7 Maybe some bulking tips

Alright I am currently eating 3,000kcal a day on a build at the moment so that works well!!!

Thanks bro. Got a few videos coming out very soon, so stay tuned 👍

​@@JackTurner7u have my back man like seriously 👊🏻

@@ayushxded New video out now bro! ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-p5Ards7jhUg.html

Mmm interesting, how long were the static holds? And how often a week then 3-4 times?

@@JackTurner7 15-20sec on starting sets but when I felt like I was hitting failure I would make sure the last set was longer or however long it took for complete failure. It sort of left my hands and forearm smoked for hours and the next day I would still feel soreness. The soreness definitely deterred me from training again. This was different before where there was no soreness and I felt super willing to train again. I never progressed but felt happy that I was doing something so it must work at some point in time.

Yeah that’s a good idea mate, I might give that to then!

Hahaha I have to have it tight as I have small wrists plus I wear it 24/7 so I guess its just imprinted on me now!

Thank you! Anything else you would like to see on the channel?

Not a major difference in my lats to be honest. I struggle with the mind muscle connection with these but I have recently improved this through a magna grip variation of Lat Pulldown and practicing weighted pull ups. I might do a challenge on pull ups soon would you like to see this?

@@JackTurner7 yeah anything calisthenics is good cause I've been doing it since 1.5 yrs now

Nice I haven't really got into calisthenics, what are your favourite exercises to do for it?

@@JackTurner7 I mostly do pushups and pullups. I progress every month so now my next goal is 1 arm pushup and pullup. I've gone to 1 leg squat but not finding a harder exercise to work for, so i just do uphill cycling. I have a 70kg hand gripper but not finding new one with more weight. Other than all this i like to try calisthenics skills if there is extra time

@@JackTurner7 I highly suggest you get into calisthenics, you already have a bar at your home. Not only does it improve your mind - muscle coordination but overall balance and stability go up. You get to understand own body limits and how to break em, also where to stop is better gauged. No gym membership required too, and working out at home is always fun.

Yes brother, consistency is key! Trust the process 🫡

@@JackTurner7 day 3 - my arm is paining cus i over did it💀but this wont stop me

Be careful bro a couple rest days won’t hurt every now and then. It also gives your body to adapt to the stimulus you are giving it!

So 9 months later give us an update please.

Thanks for support man!

It depends… there are extremes to it that can be dangerous but most of the time it’s a good sign of circulation and low body fat %

Yeah I did dead hangs and farmer carries. I have also now started to incorporate forearm curls into my routine which are very good!

Yup always be careful mate, one day of rest isn’t gonna kill your gains if anything it is gonna help!

Forearm muscle is very resistant to volume as we use it throughout the day to pick things up and carry them etc. They never got sore throughout the challenge as I wasn't really loading them heavy but let me know if you have an idea for how I could incorporate this with rest into a new video? Thanks for the support brother!

I know man it’s tough I can 100% relate eating healthy is good but also getting enough calories in for me is another challenge. Chicken thighs, eggs and nuts, nut butters and liquid calories through smoothies is what I’m using at the moment. We might have it hard but there’s a lot more people that have it harder. Good time for a quote: ‘You can either have excuses or results, not both.’ I feel you brother but we gotta do what we gotta do to get results that we want 💪

I have the one from decathlon, still working on it

Nice, keep up the good work man! Would you say the 200lb gripper is worth it?

Keep grinding bro, trust the process!

@@JackTurner7 it would be better to go for a 150lbs n build strength on that coz 200 is quite a big jump suddenly

Okay thank you for the advice!

Ah yes my bad mate, well spotted!

Really?

Yeah that makes sense from a functional standpoint but I was getting some of this from also practicing dead hangs and farmer carries. Should I make a video where I try holding it for 10s ten times throughout the day?

@@JackTurner7 Honestly up to you. I thought I would just let you know since I'm having Carpal and the Doc said all the exercises that people post online are BS and recommended me to increase my hand strenght. The Muscle increase will lift the sinew a bit and make it better and honestly it's so far the only thing that worked for me. He also explained to me how to do it and why open and closing is not as good as holding to increase the muscles.. Just thought I should let you know! I appreciate your videos none the less. Have a great day!

Yes thank you mate, hope everything heals soon! Have a great day and I appreciate you spreading your knowledge 🙏

Thanks mate 👍

There could be a number of reasons for this: 1. Not lean enough - veins are how blood flows around the body and so having a higher body fat percentage can mean it is harder to see this 2. Dehydration - as mentioned veins are how blood flows around our body. If we are dehydrated (low fluid intake) then are blood is thicker meaning it is harder to pump around the body and vein definition is reduced. 3. Genetics - a lot of people are genetically more vascular allowing there veins to be more visible even when at higher body fat percentages. If any of the first 2 apply to you then I would recommend taking measures to achieve either a good hydration status or a lower body fat percentage. Keep working out hard tho and getting stronger bro. Thank you for the support!!!

@@JackTurner7_ *Thank you so much bro!!!!*_ ❤️

👋

What do you mean by palm facing away? Do you mean a chin up grip?

@@JackTurner7He is talking about a normal deadhang, which you did in fact mention lol😁

Ahhhh, yes I did practice them 1-2 times a week usually around 3 sets. They were tough but I certainly improved on them!

Hahah no just have it tight as I have small wrists. It doesn’t hurt and I wear it more or less 24/7 so that’s probably why it’s imprinted on me haha

Nice bro, that’s great to hear! Keep working hard mate!

Glad you enjoyed it mate! What else would you like to see?

Thank you for the support brother!

Yes I am bro! New video on this at the end of the month! Appreciate the support man.

New video on it out now man! Appreciate the support as always brother! ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-p5Ards7jhUg.html

Yes I realise, I used an official handgrip test and mine was 45kg. For the purpose of this challenge though it was still good as I struggled to do it at the start and you can definitely see improvement in strength at the end with the one rep max regardless of it being 60kg or not. Appreciate the support bro!

@@JackTurner7 keep it up dude, proud of you

Thanks bro, new video on it hopefully dropping start of December!

Cheers mate 🫡

That’s good to hear mate, keep at it!

I would say that's pretty good mate! Keep it up!

Hahaha yes your probably right mate, but it does need to be relatively tight to prevent it from slipping!

Zero. Completely different muscle group. It will grow your forearm and make a thicker hand.

You have certainly improve your strength which suggests signs of muscle growth or improve motor patterns in your hands from practicing the exercise. I would say the hand gripper is good at adding definition to your forearm (veins and bumps of muscle) but not so much for building actual thickness. I would say practicing holding heavy weights (E.g farmer carries) are best to actually grow them as you can load them quite well unlike a grip strengthener which is more of an accessory kind of movement. Make sure you also consume a high protein diet to help the muscle recover and grow bigger. But good work man, it does take time so don’t stress. Keep adding progressive overload and stay consistent bro!💪

Thanks Jack! Appreciate that you message people even from older videos! I hope your channel grows more, because I was suorised that your channel didn’t have 100K+ subscribers, because the content of your videos are High-quality and stuff! Thanks for the advice, I will be sure to do it! Thanks again

Thanks man, that’s the dream! Keep up the good work bro💪

Do you eat good? Its very important for growth

Yes, majority whole foods and I get about 150g protein a day

Completely up to you and whatever you find doable. However, as a general guide pick a challenging resistance that you can only do for 10-20 reps at a time and perform a minimum 5 sets throughout the day but as this is all you are doing i reckon you could do 10 sets a day. The gripper will improve vascularity and maybe add a bit of thickness but to add more thickness I would focus on carrying heavy objects through farmer carries.

Thank you man, I really appreciate it. Anything you would like to see on the channel?

@@JackTurner7 maybe some food recipes and more working out vids like this one !

I hope not literally bro! Good work mate 💪

Thank you! What other videos would you like to see?

You could probably get away with it almost everyday but if you feel like you need a rest day then take 1-2 per week. I would recommend doing some home body workouts like push ups and pull ups if you have access to a bar could also do squats with anything heavy you can carry or fit in a backpack!

Okay man, I'll have to give that a try then! Thank you mate!

Hahaha especially after I had previously broke it!

Your welcome mate 🙏

Really sorry mate, I don’t know where I got it from or what brand it is. Had it for about 5 years now and it’s only come off once! There are plenty on Amazon or eBay but best do you research to find which was the safest!

That’s a good idea, I’m not sure either but that seems good. Keep it up!

Thanks

What 30 day challenge would you want to see next?

bro can you push up@@JackTurner7

Stay put mate, push up transformation coming at the end of this month 🤞

Push up challenge video has just been completed! ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-rvj6T8gpPlQ.html

That's 18cm wrist at the very smallest part literally where the hand attaches. Otherwise I go from 18 to 20+ cm.

Nice bro, keep up the good work!

I think it was around 25-30kg. It is hard to know as it was just a dial. I just made sure I could complete all the reps successfully whilst it was still challenging and throughout the process I gradually increased the resistance on it to ensure this.

okay i writed right away and if you said 15 then i have 15cm as well 😂 but my arm looks so much smaller like i have weird ball part. My bones show up so well

Ahahaha, I know how you feel bro! Always try not to compare yourself to others, just keep putting in the work and focus on your own progress! Thanks for the support man!

Hahaha yes I know I have been doing recently don’t worry!

But I could be wrong. Idk

I just did them throughout the day so sometimes 1 min, sometimes 1 hour…

@@JackTurner7 alr thanks

Thank you for the subscribe bro. I wouldn't say the hand grips directly help improve your bicep size. However, I would say the consistent pump you get from working your biceps can make your forearm and therefore arm in general look more aesthetic and vascular. If you are really wanting to grow your biceps my personal favourite is a barbell bicep curl or controlled chin ups. As a new subscriber what content are you wanting to see the most?

@@JackTurner7 if i handgrip 50kg daily will my biceps grow? because i can only afford handgrip

Your bicep probably won’t. Hand grip is a good investment just to improve your grip strength and forearm vascularity but if that’s all you can afford I would recommend getting some dumbbells with weight you can add to them or a kettlebell and do curls. Or if you can practice pull-ups from a bar anywhere then do that.

​​@@movietrailer173no not at all, don't listen to anyone. Your biceps need different stimulation than forearms. Zero effect in biceps.

Thank you for the support! 🙏

Ahaha yes I am currently training them twice a week on my current split. I also run 3 times a week currently as well so they are getting put under a lot of stress at the moment. If I was to do this would you just want to see body weight calf raises everyday or should I incorporate some weighted ones and if so how often would you recommend?

@@JackTurner7 You should load them ofc, just as the forearm they are very tolerant to volume, so the best way to grow them is attacking directly. As for the frequency: 3 times a week would be good but the fact that you are runming will help you recover, so if you feel you can do it more frequently 100% go for it.

Cheers man I will give it a think!

I say in the video: 20 reps for 5 sets each day for each hand. As for weight it changed overtime as I got stronger I could put more on for the same amount of effort but I believe I started at around 25kg and finished at about 35kg.

Definitely worthy giving a go! Especially if you want to improve vascularity and general grip strength!!!

I would say that is pretty good in my opinion and I have given it a google and it seems very impressive for your age!

That's fuking good keep going 💪👏

200 at 14 ☠@@JackTurner7

pounds

Yeah I would say they became more visible. But I think that is mainly down to me using the gripper everyday which enabled more blood to flow through them and therefore they were more ‘pumped’ more often

For forearm strength, I recommend heavy farmer carries as one of the best exercises. Performing 3 sets, 3 days a week of holds around 30-60 seconds is a good start. To get more vascular it mainly comes down to ensuring you are at a low body fat percentage, hydrated and genetics. Working out your arms (biceps and triceps) will help with this as well as a grip strengthener can help the blood flow through your veins in the forearm. One of my favourite bicep exercises that help target the forearms are hammer curls, you could also try reverse curls as well. Make sure to add progressive overload on these lifts to keep improving! Keep up the good work brother!!! 💪

@@JackTurner7 thanks for suggesting can you suggest me with hand gripr

I got my hand gripper of amazon for about £10. I would recommend using it daily or at least 3-4 times a week and to start with just practicing completing full reps of 10 about 5 times throughout the day. Then you can start increasing the resistance on it and completing more reps and sets each day to make it harder!

@@JackTurner7 thanks

If you want to get more vascular forearms and improve your grip strength then by all means give it a go! Grip strength is very important in certain lifts at the gym E.g deadlift, pull ups and so it can definitely help with these

But will you make my hands like men's?

No I don’t think so. It is definitely not a sudden change and you will certainly NOT get ‘too muscular’, if you start to think you are then stop or lower how often you use it! After all having a good grip strength is really handy for life in general and straight up impressive!

@@JackTurner7 Well, you convinced me to buy one, but what weight do you advise me to buy?

Up to you, I got mine for £10 or so off Amazon and it has a resistance of up to 60kg but you can alter it to as low as 10kg

Training grip strength will have some indirect increase in forearm size for most people but it’s not the go to method. If you are wanting to improve forearm size then doing stuff like farmer carries and deadlifts where you can load the muscle more is more effective in my opinion. The grip strengthener did help but mainly improved vascularity through the consistent blood flow into the muscle.

@@JackTurner7 I’m asking about wrist size

There is very little muscle around your wrist so it’s quite hard to change as it’s just bone. But forearm training can give it a bigger appearance

Any types of transformation videos you would like to see next? I have a couple on my mind: planking for 30 days straight or doing push ups for 30 days straight

@@JackTurner7 how about bicep curls for 30 days straight

also if you do make the video please tell me@@JackTurner7

Mmm maybe, rest is very important but I will think of a way to do this as effectively as possible!

​@@JackTurner7maybe you should do 100 pull ups to see your back grow

Im new in this , and nevera trained grip stregh, i think 45 kg (100lb ) its okay

Whatever seems challenging for you, main thing is to just start and then take it from there and increase resistance as you get better!

🫡

Taking a day off here or there won't hurt bro, definetly allow rest. The only reason I haven't in these videos are because it is a short space of time! To grow your forearm size (which I am still working on) I would incorporate heavy farmer carries and the likes of wrist curls if they don't hurt. Keep up the good work pal and thanks for the support!

About 15.5cm for each wrist

Thank you

Less than £5… This is the one I used: www.amazon.co.uk/Pubiao-Strengtheners-Adjustable-Exerciser-Squeezer/dp/B08K2RZK1Y/ref=asc_df_B08K2RZK1Y/?tag=googshopuk-21&linkCode=df0&hvadid=482072841077&hvpos=&hvnetw=g&hvrand=15336317896200064366&hvpone=&hvptwo=&hvqmt=&hvdev=m&hvdvcmdl=&hvlocint=&hvlocphy=9046781&hvtargid=pla-1083072277876&psc=1&mcid=24c5eb1266b43826a6ac3f3e05ec1b0c

I’m sorry bro RU-vid library isn’t the best! What music do you like or should I just get rid of the music full stop?

get rid@@JackTurner7

Okay noted 👍

Shouldn’t be able to mate but never say never and do not trust me. I have used it for a good 3 months and have never had any issues. Main aim of it is to just improve your grip strength and it does help with vascularity of the veins in the forearms as well.

Damm u really worry about veins breaking? While I worry that I am not making progress.

@@pero6178 well,I'm using the hand gripper from 1 week and not gonna lie ,there are changes in my forearns,they are more hard noww

It’s probably more muscle definition as you are now activating these muscles daily so they feel ‘pumped’ more often. Shouldn’t be anything to worry about and shows signs of good progress!

Yes it is completely normal. Veins carry blood so when your are working muscles such as your bicep the muscle requires more energy/oxygen which is transported to it through veins. Being fairly lean (low body fat %) and working the muscle often will likely cause you to see this vein more often.

I did 20 forearm curls with the grip strengthener per arm for a minimum of 5 sets throughout the day. After each set I also did 10 fist clenches as hard as possible to fatigue them.

I did 20 forearm curls with the grip strengthener per arm for a minimum of 5 sets throughout the day. After each set I also did 10 fist clenches as hard as possible to fatigue them.

Wdym?

@@JackTurner7 one arm pull up

Haha nah when my left hand slipped my feet were then on the floor. I see how that might of looked like a really casual 1 arm pull up 😂

Absolutely mate! Practice holding heavy weight by the likes of farmer carries and dead hangs and then use grip strengthener as well!!!

أي والله

Hi bro, I wouldn’t say so. I performed these only 1-2 times a week so they wouldn’t have had a major effect especially in such a short time period. On the other hand my grip strengthener was used everyday and at the end you can see a made a lot of progress on it. Let me know any other videos you would like to see around this topic? Appreciate the support as always 👍