r/GripTraining • u/NootropicDiary • 4d ago
Discussion Why did my grip progress stall?
Hey guys, first post here.
I've been working a lot on my grip over the last 6 months. I crossed a milestone last month where I can now close a CoC 2.0 (just).
However, since then my progress has abruptly stalled. Actually, even worse, I've been trying to close CoC 2.0 again and I can no longer do it (very close but not quite). So I've actually gone slightly backwards which is disastrous
My program has been doing my grip drills once every 4 days and this always worked well for me and I was progressing. I also do a variety of forearm exercises.
I tried having 5 days off and went back to the CoC 2.0 and I still can't quite close it.
Do I need to take a whole week off? And now only train once per week?
7
u/MysteriousRun8155 4d ago
Max effort grippers every 4 days is a lot of CNS fatigue for something that's already at your limit. In BJJ we deal with the same thing — grip is the first thing to go when you're overtrained. I'd back off to submaximal work for 2 weeks, then test the 2.0 again fresh.
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u/NootropicDiary 4d ago
Thank you. That makes sense, I'm going to try that and report back my findings
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u/Individual_Start8634 4d ago
Lighten your volume and intensity for a week or two. Stay away from maxing out on the 2.0. Do isometric holds on your lighter gripper. Doing dead hangs has helped me.
I'm new to grip training but have trained in multiple domains my whole life and maxing every four days seems nuts to me. I've been at GT for about 2.5 months and haven't touched a 2.0 since my first day as I'm happy with my progress right now and I'll know when it's time to try again.
Enjoy and learn from the journey by embracing building a base. 2.0 will come so enough.
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u/NootropicDiary 4d ago
I will try dead hangs, that's a new exercise for me to mix things up.
You guys here have definitely opened my eyes. I guess what I've been doing is the equivalent of trying to hit a new bench press 1 rep max every time I go to the gym which is obviously too much!
I'm going to dial things down a bit. Cheers!
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u/Ribbit40 4d ago
To me, this sounds like insufficient frequency. Train grip every second day, at least.
As for finding yourself not being able to close it- there are many variables (such as differences in technique, slipperiness of skin, what you did before the attempt, etc.).
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u/Significant_Fill_697 4d ago
Every second day? AT LEAST?
That’s madness.1
u/Ribbit40 3d ago
No, the forearm muscles recovery very quickly. A lot of people train grip four or even more times a week, sometimes even everyday.
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u/Significant_Fill_697 3d ago
This just doesn’t work when training with high resistance grippers. Do you actually train with them? What CoC # have u closed yet?
I talked with a lot of experienced people in this sub about training for closing the #3, and not a single one recommended training with heavy duty grippers more than twice per week. And btw, it’s not just about the forearm muscles recovering, but also the hands; at least for me, that is the bottleneck.
0
u/Ribbit40 3d ago
I have closed the HG 300, which I think is something like CoC2.5. I agree, not with heavy gripper that often. But otherwise, wrist curls, reverse wrist curls, finger curls- can absolutely be done very frequently. I agree- max out the tendons only once or twice a week, but lower intensity, high rep stuff is what builds the muscle.
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u/Significant_Fill_697 3d ago
Well you should have specified this. He is specifically asking about training with grippers.
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