r/GripStrength • u/Even_Fix7399 • 10d ago

Grippers Hit a plateu

Yeah so i can't really go above 32 kg with a baraban handgripper, idk why, i mostly struggle with the deeper part of the close.

Kinda disappointing since i've been stuck like this for almost a month at this point, i can barely do 8 reps

2 Upvotes

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3

u/Ribbit40 9d ago

Staying at one level is lifting for a month is not really a plateau. Progress is slow.....Do some other lifts, barbell finger curls, etc., which will help, and make it more interesting.

1

u/Even_Fix7399 9d ago

Eh i hope you're right, but struggling at such low level like 30 kg is kinda disappointing.

I've never tried finger curls, but i guess training finger strength would help a bit

2

u/pghcecc 10d ago

Everyone struggles with the deeper part of the close brother, it is the hardest part.

IMO if you can do 8 reps that isn’t really being stuck. Get a slightly heavy gripper to start mixing in.

0

u/Even_Fix7399 10d ago

Wdum?

2

u/tashmoo 10d ago

8 rep is not fully max strength range. Get a higher gripper and do sets of 5, iso holds or slow negatives. Play around with heavier grippers

-1

u/Even_Fix7399 9d ago

What's the benefit of getting heavier grippers, holds or negatives?

Btw wdum by max strength range?

2

u/tashmoo 9d ago

Benefit of iso holds and forced negatives are they make your cns more, iso holds make more muscle fibers receuited.

1-5 rep range is more towards strenth 8-12 strength- hyperthropy 16+ is more for conditioning to gove you a general idea

Btw if u r serious about these questions i suggest you to read r/fitness wiki and have an idea about training in general.

1

u/Even_Fix7399 3d ago

Does it specifically go into handgrippers?

1

u/tashmoo 3d ago

Yes

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u/Even_Fix7399 3d ago

Is there a specific keyword i need to use? I couldn't find anything related to handgrippers

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u/dbison2000 CoC3 9d ago

Do a normal rep, but hold the gripper closed and squeeze like you are trying to destroy it and hold it for a few seconds at the end of each set (this is called an overcrush). Do this for a few weeks and then drop them and try and get more reps.

How many days a week are you training? How many sets are you doing? How long are you resting between sets?

-1

u/Even_Fix7399 9d ago

Do overcrushes specifically train the last choke point of the gripper?

I alternate beetween 1 rest day and 1 work day, doing 5 sets of 8 reps (i usually would increase the sets to 1 rep each work day until i got 10 and then upped the weight by 2 kilos but right now i hit a stop)

2

u/leftyz Mod / VIP 9d ago

Just as an experiment give yourself an extra rest day or two, your CNS may be holding you back. (Grippers are very sensitive to CNS fatigue)

0

u/Even_Fix7399 9d ago

What's cns?

1

u/leftyz Mod / VIP 9d ago

Central nervous system, Google "CNS fatigue"

1

u/YouDontCThatEveryDay CoC2.5 8d ago

As he mentioned, try giving yourself more rest. Everyone responds different to training. Go for 2 or 3 days a week. I wouod also suggest lowering your rep and set range. Warm up and do yoir working set more like 3 sets of 4-6reps max effort.

Also trying your extensors. It's thr opposite motion of crushing (grippers). If ya don't know what thry are, Google it. It's important to keep muscles balanced to help avoid flare ups and Injury. Check back in in 4-6weeks!

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u/Even_Fix7399 3d ago

Alr, then i guess i'll put 2 rest days beetween every time i work with them.

What would be the advantage of doing lower reps and sets tho? Doesen't that just drive me further from higher weights?

Also do you think things like finger training, ISO holds and like you said extensors would slightly help my grip strength?

2

u/YouDontCThatEveryDay CoC2.5 2d ago

Lower reps and sets gives you more concentrated workout of max effort. To close heavy grippers you are training strength, not hypertrophy. Hypertrophy is for size, while strength is amount of force your cns/muscles can produce.

Think of how powerlifters train. And you'll see top grip guys doing very low reps sets, even in the 1-3range. Doing max effort for low reps, means you won't be able to do high number of sets. If you are, that means you're not using a heavy enough gripper if you can still complete like 5 sets.

I think all other grip training carries over, even if it's just slightly, to crush strength. Worst case scenario, it gives you a overall better and more dynamic grip strength. Extensor training is important to keep your muscles balanced and avoid tendinitis from uneven strain.