How Often Can I Train Grippers?

The primordial questions we get is how often should I train grippers? Like all other grip questions, it depends. Our general suggestion is 2-3 times a week. You may have extenuating circumstances that changes your optimal volume. Let's check out a few cases, saying you have a Genie Gripper Medium Set and a GG1

The first example program would be for a beginner 2 times a week. If you have more than 2 years of gym experience, this could be done after your training day but preferably on a day you're not otherwise lifting. Say you can close a G3 but not a GG4. You would warmup with a GG1 2x10. You'd do a GG2 3x5. Then you'd do a GG3 for 3x3. Rest 2-3 minutes between sets. Now use both hands against your leg to force the GG4 closed then slowly release the handles with one hand for 3x3. These are called negatives. That would be your program twice a week.

Now say you're a little more experienced, or the above grip work doesn't interfere with your main lifting. Now you can add a 3rd day but very light. Close a GG1 for 4x10 then a GG2 for 5x5. If you have them, this a great place to add extensor bands as well. 4x10 on the extra light and light bands. The point of this workout id blood flow to help recover faster.

You may be able to add more general grip work but 3 days a week is plenty for grippers. If you feel like you can handle more gripper volume, add on a set at a time to highest 2 grippers. After following either program above, you should be able to attempt a GG4 close after 4 weeks. 

The other most common issue we see on grippers is INTENSITY. To truly progress on grippers, you have to treat closing them like a heavy lift such as a squat or deadlift. Focus and close as HARD as you can on each rep. The muscles of the hand simply won't respond until you bring a serious level on intensity to your lifts. The above workouts can be done easily within 20-30 minutes but you need to be serious about it. Your grip is like any muscle in that the stronger your mind-muscle connection, the stronger the contraction. Now get in there and start squeezing some grippers!