I Tested Grip Training for One Week – Here’s What Actually Changed
What I measured I tracked two things: Forearm circumference Dead hang time Both of my forearms measured exactly 9 inches , and my starting dead hang time was 1:17 . I measured forearm size mainly out of curiosity, since I already expected that one week would be too short to see real muscle growth. Test setup Forearms were measured using a basic tape measure. Dead hang time was tested on the same bar with a foam grip. Grip was pronated and consistent between tests. Keeping the setup identical was important so the results wouldn’t be affected by different equipment or grip styles. Training routine To increase grip difficulty without needing special equipment, I used towels in my exercises. My routine was: 3 × 15 sec towel hangs 3 × 1 min towel farmer holds (15 lb dumbbells) 3 × 15 towel wrist curls I tried to progressively overload across the week by increasing time or improving control whenever possible. Although the experiment was planned for 7 d...