Hey folks, i'm expecting my Invanko SuperGripper next week so i'll be including some grip work in my training sessions.

I'm a newbie to grip training so i'm looking for any suggestions or info.

Right now i think i'm be training my grip 3x per week using 3 different excercises using standard strength/hypertrophy, set/rep schemes.

eg.
Monday - 8x3 with the supergripper
Wedesday - 5x5 with the wrist roller
Friday - 3-4 30 second Plate pinchs

Thoughts?

Hey folks, i'm expecting my Invanko SuperGripper next week so i'll be including some grip work in my training sessions.

I'm a newbie to grip training so i'm looking for any suggestions or info.

Right now i think i'm be training my grip 3x per week using 3 different excercises using standard strength/hypertrophy, set/rep schemes.

eg.
Monday - 8x3 with the supergripper
Wedesday - 5x5 with the wrist roller
Friday - 3-4 30 second Plate pinchs

Thoughts?
Looks fine to me bud. But can you clarify the Wednesday wrist roller routine? When you say "5x5" do you mean 5 sets of 5 reps (what weight?)? Or 5 sets of 5 pounds (how many reps or how much time per set)?

For Wednesday I would do 3-5 sets with about 30-60 seconds rest in between sets. For each set stand on the bench with the pipe out in front of you (elbows locked or not, it's your choice IMO). Standing on the bench means the rope can fall much farther down and there will be less turning over of the pipe (or reversing direction, which may or may not be important to you) that you'll have to deal with mid-set. Have a wall clock in front of your face and "roll" as fast as you can for 30 seconds (or 45 or heck more if you can do it). When the plate gets to the top, simply "roll" the other way.

Mondays and Fridays look fine to me, but I admit I'm a little inexperienced with supergrippers (just got some CoCs in the mail a couple weeks ago though!).

Looks fine to me bud. But can you clarify the Wednesday wrist roller routine? When you say "5x5" do you mean 5 sets of 5 reps (what weight?)? Or 5 sets of 5 pounds (how many reps or how much time per set)?

For Wednesday I would do 3-5 sets with about 30-60 seconds rest in between sets. For each set stand on the bench with the pipe out in front of you (elbows locked or not, it's your choice IMO). Standing on the bench means the rope can fall much farther down and there will be less turning over of the pipe (or reversing direction, which may or may not be important to you) that you'll have to deal with mid-set. Have a wall clock in front of your face and "roll" as fast as you can for 30 seconds (or 45 or heck more if you can do it). When the plate gets to the top, simply "roll" the other way.

Mondays and Fridays look fine to me, but I admit I'm a little inexperienced with supergrippers (just got some CoCs in the mail a couple weeks ago though!).


I have a homemade wrist roller so its not that easy to change directions. I will be placing the roller on my squat racks and just doing 4x6 actually with one direction and then another 4x6 after i switch directions. 1 rep will be up to the top and back.

What do you think? Would you keep the load constant?

Why didn't you get the supergripper!?

Looks good. I like thick bar holds for time as well.

I have a homemade wrist roller so its not that easy to change directions. I will be placing the roller on my squat racks and just doing 4x6 actually with one direction and then another 4x6 after i switch directions. 1 rep will be up to the top and back.

What do you think? Would you keep the load constant?
Oh yeah, I forgot about your homemade wrist roller.

I'd like the load constant but that's just me. I don't really have experience with doing them the way you do, so it's difficult to say.

I'd go to Lowe's or Home Depot and get a pvc pipe, a drill, and a rope personally. :)

I've seen another way of doing wrist rollers recently on Defranco's Super Strength DVD. I'm going to have to get a screenshot and show it to you, because it's too hard to explain. But I think you could do it with your current setup (and it's very similar to what you do now actually).

Why didn't you get the supergripper!?
We have one at the gym already. :) I wanted some that I could just keep around the house and use when I'm watching TV. :)

From what I've read on elitefts and from what Louie Simmons has said, roller work is counter productive. It makes your fingers and hands larger, but does nothing for the strength. That being said, no one there does them. They do active grip work for pinching and crushing, but nothing for rolling.

From what I've read on elitefts and from what Louie Simmons has said, roller work is counter productive. It makes your fingers and hands larger, but does nothing for the strength. That being said, no one there does them. They do active grip work for pinching and crushing, but nothing for rolling.

OK this grip stuff is all about finger flexors.

What about finger extensor work to balance out? The exercises for that I know of are either wrapping your fingers together in rubber bands and then forcing them apart, or pushing the hand into a big barrel of rice with the fingers together and then pushing the fingers apart against the weight of the rice.

OK this grip stuff is all about finger flexors.

What about finger extensor work to balance out? The exercises for that I know of are either wrapping your fingers together in rubber bands and then forcing them apart, or pushing the hand into a big barrel of rice with the fingers together and then pushing the fingers apart against the weight of the rice.

I will have to look into that also Zen, thanks for the reminder. :nod:

Well i just got my supergripper! Nice piece of equipment.

I set the springs quickly upwards and then check the site and i thougth i just closed 240lbs, i was like "that can't be right" and it wasn't. :)

I had it on the 1 and 9 positions so it was about 140lbs of forced. Later tonight i will probably try 8x3 with the same load.

I also got straps but frankly i don't know how to use them yet..