This 2-gripper set was designed with hand health and strength gains in mind. It includes a warm-up, working and challenge gripper.
Warm-up: Heavy Grips 150
You need a gripper that is easy enough for multiple reps. This gripper has moderate knurling and will be forever useful as a warm-up or to grease the groove.
Working: IronMind #1
This is your goal gripper. You might not be able to close it at first, but gains will come quicker than you think. Sets of 1 to 6 reps on this gripper will prepare you for the worst. The strength you develop will carry over to the gym.
2-3 times per week, as you feel rested
Take note if your CNS feels recovered. A good indicator is if typing on a keyboard feels easy, coordinated and fast. Remember to train both hands. Protect sore spots on your fingers with athletic tape as needed.
Warm-up: 2 sets of 5-10 reps with warm-up gripper.
Working: Perform 4 to 6 sets of 1 to 6 reps with your working gripper. Stop each set with a solid close. Don't force reps. If you can't close your working gripper at first, just do single attempts to close the gripper as far as possible and count that as a set. The work is still useful to get stronger even if the handles don't touch right away.
There are many other exercises you can perform with these two grippers. If the grippers seem too hard or if your workout gets stale--never fear! We can give you new training recommendations. Contact firstname.lastname@example.org with any questions about the suggested program.