Beginner Tips:

• Start slowly
• Be careful not to overtrain
• Give yourself time to rest/recover
• Train finger extension to keep balance in your hand(one way to do this is with rubberbands)

Training Note:
If this is the first time you've ever trained your grip I recommend Training 1 to 2 days a week at first and increase the training slowly based on how your body is responding to the training. Different people are able to recover and improve at grip strength at different rates. I cannot stress this enough, it's very common for people to overtrain when they first begin grip training, when this happens it slows their progress. The most important thing when it comes to making your grip stronger is consistancy.

• The percentages in the below program are based off your personal 1 Rep Max.
• The number is a percentage of your personal one rep max. A one rep max is the highest resistance level that you can successfully close for one rep. You can determine your one rep max by placing the gripper on a light setting,one that you know you can close for at least 5 reps, close it once then systematically adjusting increase resistance incrementally and trying to close it once... eventually you will come to a resistance level you cannot close. The last resistance level that you could close is your 1 rep max.
• Just multiply your 1 rep max by the percentage listed. This is the great thing about this training program it's based on what YOU can do.

4 Week Training Program(Reader Submitted by Torbjörn Sandvall):

WEEK 1

Monday

Warm up
50% - 10 reps
60% - 7
70% - 5

Workingsets
3 sets @ 75%  x 8 reps

Wendesday

Warm up
50% - 10
60% - 7
70% - 5
75% - 3

Working sets
3 sets @ 80%  x 6 reps

Friday

Warm up
50% - 10
60% - 7

Working sets
3 sets @ 70%  x 10 reps

WEEK 2

Monday

Warm up
50% - 10
60% - 7
70% - 5

Working sets
3 sets @ 77.5% x 7reps

Wendesday

Warm up
50% - 10
60% - 7
70% - 5
77.5% - 3

Working sets
3 set @ 82.5%  x 5 reps

Friday

Warm up
50% - 10
60% - 7

Working sets
3 sets @ 70%  x 10 reps

WEEK 3

Monday

Warm up
50% - 10
60% - 7
70% - 5

Working sets
3 sets @ 80%  x 6 reps

Wendesday

Warm up
50% - 10
60% - 7
70% - 5
80% - 3
95% - 2

Working set
1 set @ 95%

Friday

Warm up
50% - 10
60% - 7

Working sets
3 sets @ 70%  x 10 reps

WEEK 4

Monday

Warm up
50% - 10
60% - 7
70% - 5

Working sets
3 sets @ 80%  x 6 reps

Wendesday

Warm up
50% - 10
60% - 7
70% - 5
80% - 3
90% - 2
95% - 1

Max test
100% - 1
105% - 1
And so on till you reach max.

Friday

Warm up
50% - 10
60% - 7

Working sets
3 sets @ 70%  x 10 reps

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