Great advice, man. You are right about the higher reps on smaller grippers not translating well over to the higher resistance grippers. Good video. Thank you for sharing.
It's a great thing I stumbled upon this video. I was using this method of training where I would work with the next level gripper by doing negatives and other things if I couldn't fully close the current gripper, even though ironmind suggested training under and up to the current gripper. I can honestly say that doing negatives on a gripper that I have about 1/8" left on closing it doesn't do as much as the next one that I have about 1/2-1" left on closing.
Excellent advice. Negatives are so important for increasing strength but unfortunately are usually overlooked. Of Course they'd be helpful for grip workouts too
But for people like me who use them for recovery pre regain, more reps are better to start with; IMO it depends on what your goal is and what kind of foundation you start with
3/15/2015: Hey man, I've been working with grippers since I was 15, I'm 18 now. I've seen alright progress and I just have some questions. But first, some stats: 40lb gripper max reps both hands: 300 (Yes, 300.) 100lb gripper max reps both hands: 100 (Could definitely do more but I now realize that's pointless) 150lb gripper max rep both hands: 15 167.5lb gripper (CoC) max rep both hands: 10 So, as you can see, with lighter grippers I kill myself with crazy reps. At one point I actually felt the pulse of veins in my head throbbing from just going to high reps with 40lbs. I'm never doing high reps again. In fact, after the age of 17, I stopped going past 50 reps on the 40lb and 100lb gripper. I am currently working on the CoC Gripper #2 and man, I'm so freakin close I can taste it. I'm about one thin credit card away. Do you have any tips on pushing for that last bit? Also, do you think I should use lifting chalk with these things? I've always worked out without gloves, without chalk on every workout. Does chalk really help that much? When deadlifting I just wipe the sweat off my palms, I don't go for high reps when I'm doing heavy weight so I never thought it was necessary. Thanks in advance man. *EDIT* As of 6/24/15: I can now close the CoC 2.5 for two reps. I am about a half an inch from closing the CoC 3. 'll updat again when I finally close it. *Edit* As of 6/26/20 I have closed the coc3 for multiple reps. I've moved on to the GHP Level 7 in order to conquer that wide spread. What helped me to close the coc3 is a special gripper I ordered. It's a CPW 330. The inside knurling on the bottom is filed down. I used to close it and use my left hand to help my right go further. After doing negatives with this, the coc3 became easy. I don't know if this matters to amyome else, but a huge downside for me after doing this is gaming. The analog sticks on my controllers break frequently now. If I have a knee jerk reaction to an enemy, I try to snap the stick towards the target. But yeah in the grand scheme of things I'm glad I built up this strength. I'm 24 now. Maybe when I'm 30 I'll finally close the GHP 7 for reps. Keep in mind I've trained sporadically. I highly recommend that everyone else keep a consistent routine.
I have to be honest here, that level of reps is a waste of your time. Like I said in this video, higher reps do not correlate to bigger closes with heavier grippers. I certainly recommend chalk, I also recommend you make sure your technique is good. If you're close on the #2, a slight adjustment with technique can help you to finally close it. I have several very good products on gripper training, but the two main ones are the CRUSH DVD, which covers everything you need to know on gripper technique and training techniques and strategies: thegripauthority.com/gripper-dvd/crush-dvd2.htm If you want to start a program that is more along the lines of what most people do with their gripper training, check out Cadence Based Training: thegripauthority.com/gripper-training-program.htm Those two products will help you make big jumps with your grippers, my friend. I hope you pick them up. Any questions on them, let me know.
I also use the GHP. I find that they have helped me to crush the CoCs. If you have the means, I'd check them out. Do you have any IM Tugs by any chance? I'm on the fence about them. If anything, I'd only get them for pinch grips.
I just started with a 150lb one. I couldn't close it at first, but I just did what I could assisted with my other hand. Pretty quickly I could close the 150. I started doing the same thing on the 250 right after I could do 10 reps on the 150. Same thing, pretty quickly I've been making progress on the 250lb.
Yeah I lost my 200 so I did what I had to do... I wanted to train my grip for a slight Jiu Jitsu advantage & Muay Thai to protect my wrists/hands during punches. So far it's paying off because the other guys in Jiu Jitsu say they have a harder time with my grip.
I think there may be a rule of thumb, that the smaller the muscle, the higher the reps, sets and frequency. In contrast, for example, a deadlift may be trained heavy once every 1-2 weeks. Following this logic, it would appear that grip training should be higher rep (8-20 reps). I think once I hit 20 reps, I bump up in weight until I'm around the 8 rep range, and keep training until I hit 20 then repeat. Of course, the presenter in the video advocates super low-reps. Naturally, if all you're after is grip strength, then that seems to make sense. I believe the higher reps may be hypertrophy centric, though hypertrophy and strength are hardly mutually exclusive.
John Mayer I agree with all of that except the more sets thing. Once you have done one intense set you have already stimulated growth, doing any more sets will only make a deeper inroad into the recovery ability making you unable to grow as fast and train as frequently as possible.
My issue is that I can close a #2 and hold it closed for close to a minute if I really want to. But I can barely budge a #2.5 gripper, even with both hands. They need to make a #2.25 gripper. Any suggestions?
Hey, I just saw your video, and it makes sense. I tried clicking the link you offered, but it's no longer working? However, I see that you made this video 13 years ago; maybe that's why? Regardless, great video.
what type of sets and reps do I do with theses? I bought them because i'm decently strong in upper body strenght (benching 315) but my grip strength sucks. How do I work out with these? What are some good programs for them (smolov, 5x5, Sheiko)?
I find singles, doubles and triples work best for me. Anything more than that and I don't see much improvement. I actually just released a program that is helping a lot of people, called Cadence Based Training. I hope you check it out: thegripauthority.com/gripper-training-program.htm
I like racking up time with the gripper handles closed myself, although lately, to the complete opposite of what I have suggested in the past, I have been trying more reps-based training. I am under the tutelage of someone who is much better than me at grippers, so I am not going to argue. We shall see how it plays out. Good luck with your grippers, bro.
No, I went nowhere but tendonitis city. Cadence Based Training is where it's at. You should train grippers like a Powerlifter. thegripauthority.com/gripper-training-program.htm
@@gripstrength Duh, you knew that from the beginning.....get a life doofus.... obviously your brain is way weak....train that, not your rotund, aging body 🤣🙋🙏
Hey Jedd, just started out with gripper training. I don't know if there is something wrong with my left hand, but my right hand is so much more stronger that I am concerned about it: I can't even close the CoC T with my left hand (1/4 inch missing) I can easily rep the T with my right hand (well over 10 reps) and I can probably close the #1 the next time I try. Is that normal?
SoJuDaMaN It's normal for the right hand to do better on the same gripper because of the way the spring works. To compound this, if your technique is poor, it will make closing the gripper even harder.
Dear Jedd..... I have a COC 2 I can close. Can you recommend a gripper equivalent to a COC 2.125, 2.25 and 2.375?.... I want to close the 2.5 within 2 years.
Hey mate, thanks for the video. I've clicked on the link to get the 8 week workout guide, but there's no box for me to add my email into. Can you fix it? I'd love to get into this!
Not doing this for sports, but what I do is to try and use a weight I can almost close and just really, really strain myself. And then slowly release. Not sure whether that's scientifically optimal, but it agrees with what I heard about the neurological aspects of strength.
@@gripstrength I guess I'll transition to what you are doing: helping with the other hand if I can't completely close it and then trying to control it.
Got the Heavy Grips 150 / 200 / 250, and found a 100 'off-brand' in a fitness store. Started doing these every day up until I got ten on the 250. And I hold my grippers at the TOP on the 2nd week, though when I start a new one I hold at the bottom. (you know, to make things HARDER on myself, and gain better) Start of 1st week, got the 100 for 10, and the 150 for about 6 reps only. Didn't try the 200. End of 1st week, got the 100 for 10, and the 150 for solid 10 reps. Start of 2nd week, got the 100 for 10, the 150 for ten up, then for ten down (after a couple minutes) Opened up the 200. End of 2nd week, got the 100 for 10, the 150 for ten, then the 200 for about 5. Start of 3rd week, got the 100 for 10, the 150 for ten, the 200 for 10, and the 250 for 2. End of 4th week (today) got the 100 for 10, the 150 for 10, the 200 for 10, and the 250 for 10, finishing with 50 reps with the 150. And that is my entire workout, a to z. Just 4 sets. I give about 2-4 minutes btwn sets. I DO NOT overtrain with it, because more is not better. And I ignore the idiots online telling me to hold it forever, or do sets and sets, or to do a bunch of crazy stuff that will only over-fatigue your grip and make it harder and longer to make any progress. Next paycheck (2 weeks) I'll be buying the 300.
I know this is an old video but Im looking for advice on a program. I can naturally rep the COC #2 about 3 times and about 1/2 inch off closing the 2.5. I wanna close the #3 and get on the list. Im having a hard time finding a program to know whats best to work towards this. Any help would be great. Thanks
Is the program based mostly on using grippers or all types of different equipment? Im interested but want to see if its something I can follow. Thanks for the reply.
Artby2wenty It's a gripper program only. Mainly for specializing in grippers. But I cover how to run it if you have other goals as well. I'm also available for questions, if you need assistance.
I just bought the 2.5 COC as my first gripper and can only get it 80% close to being closed....sometimes 90% closed on a good day. Based on this should I just keep trying to close this or should I get a lower size instead. Is it possible to even get strong enough to close it without having to buying another one that's lighter.
I just did 3 sets of 10 with the 1.0 but can’t close the 2.0 gets really close but still that last couple mm’s before they touch. I also have all of the C.o.C. Grippers. Fun to play around with don’t take it as serious training though. If the tips aren’t touching you’re not closing. Keep that in mind.
took me like half a minute to figure out that you were tralking about reps when you said singles, doubles and triples. so pretty much you build numbers the same way you build numbers by maxing out bench, dead lifts curls n all the other standards? personally i've been stuck at trying to close the measly #1 awhile lol. While i'm only 118lb body weight, i know it should be possible
Yes, that is exactly how you do it with grippers. If you have been stuck on the same gripper for quite a while, I am certain it is a technical issue. I have a video on gripper technique available here: thegripauthority.com/gripper-dvd/crush-dvd2.htm
Congrats Viktor. What are you up to now. I'm up the 1.5 for 5-6 reps and i do negatives with them. Workiing my way to the 2.5 then 3.0. Up. On the gd 90 ext grippers I'm up to 141 and 170 plus range and working to 198 its max💪
I bought 150lbs gripper few weeks ago and maximum i have done is 5 reps... my bodyweight is 121 lbs is my grip weak how can i improve it.... I will get 300lbs gripper one next month aiming to close that one....
So the 150 is must likely a Heavy Grips. The actually rate really low. They're like a #1 gripper from IronMind. I honestly don't think 5 reps on that gripper is bad at all.. it took me a few weeks to first close the #1 one time. It would depend on if you're using good set technique or not
@@gripstrength i don't actually know technique i just grab and try to close it... I closed it with both hands the very first day i bought but then i couldn't close it once for next whole day then it started to get comfortable my pinky finger got little stronger.... i think i have to gain some weight to close the bigger ones..
Jedd Johnson 5 years ago you made a comment saying that for grip training, you should go with high reps, so what's better, high reps or low reps, what shoul I do?
Just sell your old ones, once you're beyond them. Most Grippers the majority of people need are like 5 for building your max. I'm not sure why people think they need 20 Grippers
Actually, yes they will, because my forearms have been kinda the same size for a few months, but after having the Heavy Grips 150-250 for about 4 weeks now, and progressing with them pretty fast, my forearm belly is noticeably larger. I have been doing seated supine forearm curls with barbell for years, and have just recently gotten my max up to 160 for 3, and 145 for 10. I finish with a high rep set (since it stimulates the formation of MORE mitochondria in the targeted cells to BURN OFF lactic acid if you do the same exercise the next week) using 115lbs for 25.