Hey all,


Had a meeting with my new personal trainer today - They helped me develop a decent 4 day split to work on for a bit, training strength in general with a focus on a couple of specific competition events.

During our meet I had my grip strength tested and came out at 65KG or 145LBS for each hand, equal.

This is above average for my age range being male. I am 23.


Curious what is a reasonable expectation for growth in grip strength over the next several months as I try to gain strength, many of my routines are tweaked towards extra grip strength ( IE. Thick bars etc )


World's strongest man 4 times over Brian Shaw clocked in at 107KG Grip strength.



Wondering what a realistic goal or expectation can be for me.


Let me know what you guys think

Grip strength doesn't develop fast. You'd have to put in pretty targeted efforts towards it to get meaningful gains within just a few months and doing so could impact your ability to work without straps throughout your workouts.

Don't be too obsessed with it, it'll come as your lifts increase. So long as you don't rely on straps when working out and your numbers increase, grip should follow.

If you're training for strongman, things like farmer's walk and rope pulls along with deadlifts will get your hands strong.

I recommend using grip strength trainers. I struggle with grip strength personally and compensate with straps for deadlifts otherwise I just can't hold onto the bar well over 225 lbs overhand grip. I keep grip trainers around to do reps throughout the day.

Like the guy above mentioned just don't have high expectations for growth, but it will improve especially if you target it.

How does one test grip strength?

there's graded grips that if you can close them you supposedly have that much grip strength

idk how Erodish had his tested, tho OP tell us more

I used this device - It is the exact model used at my gym.



Had it set and proper grip from full arm raised above my head to arm down at my side - sets of 3 each hand and take the average. 1st try was 67KG - 2nd was 67KG - 3rd was 63KG ( Got tired fast haha ) And He took the average as 65 KG as my benchmark. Gonna revisit it every now and then see whats happening.

Link to that specific Tester : https://www.prohealthcareproducts.com/jamar-hydraulic-hand-dynamometer-200lb/

Do you have grip strength goals? If not if you just workout strapless you're grip will be fine. I never had a grip issue even pulling 600+ strapless.

Now the only gym I have access to has a no chalk rule so I always use straps and I can immediately notice on something like a farmer's walk when I'm not using them that my grip is gone.

I have no future intentions of competing though, so I honestly don't care.

This post was edited by SBD on Dec 20 2021 12:02pm

This

and if you're struggling, growacet and pull hook grip. Your thumbs will recover.

I always found I could be way more explosive without straps though. Rip and grip vs having to put my hands through loops. I don't get that same stretch reflex or whatever it is that comes from quickly getting into position by basically diving down and ripping the bar.

Probably healthier for me though in the long run since it forces more leg drive if I have to take my time.

Its true. I can pull WAY more for singles by just exploding out of the hole. Form be damned.

I missed a set the other day for 545x2, went home pissed and the next day I said "fuck this shit" and pulled 545x3 without worrying about all of the "slack out of the bar". Just gripped and ripped.

Now if I can learn how to actually perform a deadlift correctly, maybe I could do both.