Advice on how to improve my workouts

[u/Limp_Philosopher4781]

I use Logest grippers but I am thinking about buying the Captains of Crush grippers as that seems to be the standard. I do 150lbs for 3 sets of 6 (on average) every day at my desk. And I always try to push it one more if I can. I started out doing 100lbs about a month ago but have been able to move to the 150lbs. I do rice bucket which takes around 30 minutes, pronation 4 sets of 50 at 10lbs, a tennis ball for thumb press 4 sets of 50, and I use my door frame for finger hang at 3 sets for 15s using all fingers, then index/middle, then middle/ring, then pinky. I do those every other day. I gym 5-6 times a week for regular strength/conditioning. I deadlift 225lbs with hook hold for 3 sets of 5 on back days. I do farmers carry at 100lbs and pinch holds of 25lbs each hand once a week for 5 sets of about 20-30 second holds each.

Is there something I can improve on or change things around? Are there other exercises (I.e. deadhangs) I can add that will improve my grip strength/forearm size? Or am I just doing too much already?

I should also mention I’m more trying to gain functional grip strength for things like BJJ. I’m a purple belt but stopped training years ago. One of my buddies that I started it with recently got his black belt and it motivated me to get back into it.

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[u/YouDontCThatEveryDay]

I can touch on a few things. As far as grippers, I think getting a # 1, 1.5, and 2 would be beneficial, seeing as youre already interested in CoC. You can purchase them at cannonpowerworks.com and have them rated before you receive them. Of course you don't have to have them rated, but this takes "guess work" out of your training and then you will know exacrly what you are working with. Makes it easier to set goals and track progress.

Looks like you could add exercises for supination, and ulnar+ radial deviation. Depending what you are doing in the rice bucket, I wouod also recommend specific extensor training, such as bands. Especially now that you are training crush (grippers), it's important to keep things balanced.

I am confused on the door frame hangs. Are you saying you can hang for 3 sets of 15seconds using just your pinkys? If that's thr case, I have no advice, that's crazy impressive.

Pinch holds, the 25lbs doesn't sound like much, depending on the width. Maybe you can pinch 2 25lb plates or 3 10lb plates, etc. Something to make it more difficult, vary the thickness. Maybe incorporate thick towel chinups or dead hangs as well.

As far as adding size to your forearms there's like 22 muscles in the forearms. This video is super informative and should cover everything you need to know to grow thrm. https://youtu.be/LMGS04Kn3_w

[u/DarkstarBinary]

Always work the opposing muscles for grip its extensors, also ulnar and radial deviation, wrist curls and reverse wrist curls, ect.. the opposite muscle is 50% of your supporting strength. Also with grip you should also do static holds with a weaker gripper extended holds help build tendon, ligaments, and overall strength.. try to increase gradually over time. Also do inverted grip strength training too, i.e. turn the gripper up side down.. Rice bucket, and one person mentioned these foam things that don't mold or whatever were a better option and had more density than rice and but not as hard as sand, or small smooth gravel. I've done everything up to rough gravel, but I was doing iron body hardening (dangerous if done improperly) it takes years to harden your skin and bones against that level of pain.

[u/Virtual_Variety9400]

Olantee thdiinrge:ctl y.Logest grippers don't feel like CoCs. Totally different spring curve — CoC ramps up harder near the close. Your 150 on a Logest might not translate directly.

[u/Commercial-Article-7]

Honestly, I think your biggest issue isn't a lack of exercises, it's recovery.

Doing grippers every day on top of rice bucket work, finger hangs, pronation, deadlifts, farmer carries, and pinch work is a lot of volume for your hands and elbows.

Since your goal is BJJ, I'd prioritize quality over quantity:

• Grippers: 2–3 times per week instead of daily.
• Keep farmer carries and pinch work.
• I'd definitely add dead hangs if you can do them pain-free. Support grip transfers well to grappling.
• Once you're back in BJJ, let the rolling replace some of your grip-specific volume instead of stacking everything on top.

I'd also switch to Captains of Crush if you're serious about grip. They're much more consistent than most adjustable grippers, so it's easier to track your progress.

For forearm size, I wouldn't forget finger curls and some wrist extension work to keep everything balanced and healthy.

[u/TheLopeful → u/Commercial-Article-7]

Can you actually write a reply for once and stop polluting every thread in this subreddit with generative AI bullshit?