This combination will provide a great pump and cause the metabolic stress that helps break down muscles, forcing them to grow bigger. Fat-grip EZ-bar biceps curl: 2-3 sets to failure, lighter weight.EZ-bar biceps curl: 3 sets of 8-12 reps, moderate weight.Here's how that can work in a simple one-two punch for the forearms and biceps: And since high-intensity upper-body exercises can be dangerous because of the two-joint action, a safer approach is limiting weight on fat-grip exercises and focusing on higher reps and longer time under tension. The high time under tension gives both forearms and upper arms that "full" look. Barbell rows, especially with a supinated (underhand) gripįorearms respond well to high-rep sets.Moderate resistance only: 6 reps or higher Because it's doing these two jobs at once, the muscle can become quickly overwhelmed, potentially resulting in cramping and tearing. Chin-ups performed with fat grips can take elbow stress through the roof because the forearms have two-joint action, meaning that the forearms contract to both flex the elbow and to curl the wrist. Fat grips can definitely push you over that limit. But as every experienced lifter knows, it's easy to make a compound lift too stressful on our joints. Limit Heavy Upper-Body Pulling ExercisesĬompound exercises are the foundation for a good program because they build strength in more than one joint.
Follow my five rules for getting the most out of fat-grip training, and you'll limit the risk and maximize the reward. Do you drop your deadlift-the other best back builder-as you approach your max? A stronger grip allows you to lift more weight and really bear down on the bar, which builds more muscle and strength.ĭon't just add grips to every heavy thing you do and expect it to work, though. Do you struggle with chin-ups, the single best back builder in existence? Grip strength is the most likely thing to help you. Grip strength is often the key for unlocking hidden gains. This illustrates the major ways that fat grips will support strength and muscle gain by increasing mechanical tension in the arm muscles.įat-grip training can also increase your grip strength. What happened? Your biceps contracted nearly as hard as the muscles controlling your hand. Don't believe me? Try this: Put your left hand on your right biceps, then make a fist with your right hand-as hard and fast as you can.
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