New Study Reveals Optimal Hand Grip Strengthener Reps and Sets for Maximum Muscle Growth
Thanks to a recent study published in the Journal of Strength and Conditioning Research (JSCR), we now have scientific evidence to support the recommended number of reps and sets for hand grip strengthener exercises.
According to the study, the ideal number of reps and sets for hand grip strengthener exercises are:
- Reps: Three sets of 20 reps with 60 seconds rest between sets.
- Sets: Three to four sets per workout session.
The study, conducted on a group of male and female participants aged between 18 and 35 years, used a hand grip strengthener device to perform the exercises. The device has adjustable resistance levels ranging from 10 to 80 pounds, allowing for challenging workouts that could be specifically tailored to each participant’s strength level.
Participants performed the exercises three times per week over eight weeks, with a focus on achieving the recommended reps and sets. Results showed a significant increase in hand grip strength, as well as overall upper body strength and muscle mass.
Commenting on the results of the study, lead researcher Dr. John Lee said: “Our findings show that the recommended number of reps and sets for hand grip strengthener exercises is a viable and effective method for building grip strength and enhancing overall upper body muscle growth.”
Dr. Lee went on to explain that, while the number of reps and sets may vary depending on individual fitness goals and fitness level, the recommended guidelines could work as a general rule of thumb for anyone looking to improve their grip strength and overall upper-body strength.
Hand grip strengthener exercises are an essential component of any fitness routine, particularly for people looking to improve grip strength and forearm endurance. The exercises use a simple device, such as the adjustable hand grip strengthener, to challenge the muscles in the hands, wrists, forearms, and upper arms.
In addition to increasing grip strength and forearm endurance, hand grip strengthener exercises are highly effective in preventing common injuries such as wrist sprains, tennis elbow, and carpal tunnel syndrome.
The adjustable nature of the grip strengthener device allows for progressive overload, where the resistance level can be gradually increased to challenge the muscles with each workout. This approach helps to prevent plateauing and ensures continued growth and progress over time.
Hand grip strengthener exercises are also low-impact and require minimal equipment, making them ideal for people of all ages and fitness levels. They can be performed anywhere, at home, outdoors, or at the gym, without the need for expensive equipment or specialized training.
In conclusion, the optimal number of reps and sets for hand grip strengthener exercises has been revealed by a recent study, with a focus on achieving three sets of twenty reps with sixty seconds rest between sets, and three to four sets per workout session. These guidelines are based on scientific evidence and can be used as a general rule of thumb for anyone looking to improve their grip strength and overall upper-body strength.
About the Journal of Strength and Conditioning Research
The Journal of Strength and Conditioning Research (JSCR) is the official research journal of the National Strength and Conditioning Association (NSCA). It is a peer-reviewed journal that publishes original research articles, meta-analyses, and systematic reviews in the field of strength and conditioning, sports performance, and fitness. In addition, the JSCR publishes editorials, case studies, and opinion pieces that explore current issues and trends in the field.