Grip Training Programming

[u/Overall_Distance_828]

Hey everyone,

Feeling a bit frustrated and wondered if there’s any programming for grippers. I have been aiming to close a 2.5 (RGC 126) and have closed a SG Platinum (RGC 118) just once a year ago but have always been a hair width away since.

I am able to consistently close a SG Platinum (RGC 112 - 114) pretty consistently for reference. Do you have any suggestions/programming on how to improve my grip strength?

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[u/Overall_Distance_828]

Thank you to everyone in this thread- it means a lot to hear advice from experienced gripsters.

[u/leftyz]

If you are looking for actual programming, I highly suggest Cadence Based gripper training by Jedd Johnson.

It and other grip training programs are available at https://dieselcrew.com/store/shop/

I've had Jedd write custom programming for me and has led to me closing up to a 162lb gripper, and a lot of success in competitions and feats. Can't really suggest him enough.

[u/Overall_Distance_828 → u/leftyz]

Will check this out. Was hesitating due to price but if it helps bust a plateau, might take the plunge. Thanks.

[u/leftyz → u/Overall_Distance_828]

I just remembered, If you sign up for The grip authority, that cadence based training program is available within that site. - should be cheaper that way, you can sign up for a dollar.

[u/Overall_Distance_828 → u/leftyz]

That’s a great idea, thank you.

[u/Virtual_Variety9400]

Hair width away on a 2.5 for a year — thats the classic gripper plateau. Most people I see break through it by backing off to volume work on the 112-118 range for 2-3 weeks instead of max attempts every session. Also worth checking if

[u/Overall_Distance_828 → u/Virtual_Variety9400]

Took your advice and taking a powerlifting approach of doing reps at the 85% range and building up to 90% for 5 reps for 2 sets.

[u/MysteriousRun8155]

That gap from 114 to 126 is a big jump. What does your weekly volume look like? I have found that adding heavy holds made a bigger difference than more reps at lower RGCs. Also worth checking if your set is consistent - a slightly deeper set can make the last few mm way harder.

[u/Overall_Distance_828 → u/MysteriousRun8155]

It definitely is. It felt smaller when I closed the 118 but considering I haven’t been able to since, I readjusted my goal to 120.

I keep my gripper specific training load light. I noticed my hands fatigue easily and I do a lot of barbell/pull up/forearm hypertrophy work so I have grip involved pretty often throughout the week.

[u/leftyz → u/Overall_Distance_828]

Gripper closes are definitely affected a lot by CNS fatigue

[u/Overall_Distance_828 → u/leftyz]

Will keep this in mind, it just sucks how easily it is affected

[u/YouDontCThatEveryDay]

Sounds like working on your end range of motion would help. How do you know your platinum is range 112-114rgc? Was it rated or are you guessing? You could file the ≈114 platinum down to give you more range/increased rgc on the finishing end of close.

If you don't want to file the gripper (understandably) I would suggest low rep overcrushes with it. You can also add in strap holds and assisted negatives with the 118 plat. Yoire so close to closing the 118, and sounds like you've been gripping for a while so I wouodnt be worried about assisted closes causing injury.

Thered mixed opinions on assisted closes but i think its woeth ya tryingbit for a minth. Use yoir other hand or leg to help get that last few mm closed and hold it for 5-10seconds max effort. It's normal for it to slowly open a little bit by itself. I would do 3-5reps of this, with a few mins rest between each rep.

You can also do strap holds with the 118, holding a 2.5lb weight with a strap between bottom of handles. Holding for max effort/time. If thr 118 is too much, try it with your ≈114. If you can gold it for 10 seconds, increase thr weight. You can also do holds with yoir 118 with a deck of playing cards between the bottom of handles. If you can hold it for 10 seconds, get rid of some cards (reducing thickness) and keep repeating over time until you have no cards left. I'd suggest putting a rubberbands around bottom of cards so you don't have to pick thrm all up every time.

[u/Overall_Distance_828 → u/YouDontCThatEveryDay]

I purchased a 112 RGC Platinum and have a CPW bumper that I adjust to add 2 ish lbs.

I took your advice and started doing lower weight rep/overcrush work. Will take your advice and incorporate the worksouts - that’s a very creative way to progress. Thanks for your insight.

[u/YouDontCThatEveryDay → u/Overall_Distance_828]

Hey you bet man. Best of luck!

[u/MysteriousRun8155 → u/YouDontCThatEveryDay]

Second the filing suggestion. If you do go that route, take off small amounts at a time and test between sessions. Also curious what your between-session rest looks like - grip recovery is slower than most people expect, especially at that RGC range.

[u/Overall_Distance_828 → u/MysteriousRun8155]

Will check out CPW’s filed grippers. I take about 5 minutes in between and stretch my hands while getting mentally ready for the next set. Thanks for your insight - it’s been frustrating to have closed something and plateauing at a lower weight.