Simple Change That Will Increase Your Gains

Introduction

In this tutorial, we will explore how changing your grip during workouts can significantly enhance your gains. Specifically, we will compare the regular grip and the thumbless grip for pressing and back exercises. Understanding the advantages and disadvantages of each grip will help you make informed decisions to optimize your training.

Step 1: Understand Grip Variations

Regular Grip

• Description: This grip uses your thumb wrapped around the barbell or dumbbell.
• Pros:
  • Provides safety and stability, especially for beginners.
  • Reduces the risk of dropping the weight.
• Cons:
  • Can cause internal rotation of the shoulder, which may lead to discomfort or injury over time.

Thumbless Grip

• Description: In this grip, your thumb is positioned alongside the fingers, not wrapping around the bar.
• Pros:
  • Promotes a better elbow position directly under the bar, enhancing pressing power.
  • Reduces shoulder internal rotation, which can alleviate discomfort for some users, especially those with shoulder injuries.
• Cons:
  • Higher risk of the bar slipping during exercises, which can lead to serious injuries.

Step 2: Implementing the Thumbless Grip in Pressing Exercises

• Pressing Exercises: Consider using the thumbless grip for bench presses and overhead presses.
• Tips for Transitioning:
  • Start with lighter weights to practice the grip before moving to heavier loads.
  • Ensure your form is correct before making the switch; this grip is not recommended for beginners.
  • Be aware of the added risk and proceed cautiously.

Step 3: Exploring the Thumbless Grip in Back Exercises

• Back Exercises: The thumbless grip can be particularly beneficial for lat pulldowns and rows.
• Benefits:
  • Helps maintain better body positioning, leading to improved form and muscle engagement.
  • Can enhance the mind-muscle connection, making it easier to target back muscles.
• Suggestions:
  • Experiment with the thumbless grip during various back exercises, such as pull-ups and barbell rows.
  • If grip strength is a concern, consider using lifting straps to help maintain control.

Step 4: Assess Your Needs and Preferences

• Personalization: Everyone's body responds differently to various grips.
• Experimentation: Don't hesitate to try both grips across different exercises to see which feels better for your body.
• Listen to Your Body: Pay attention to how each grip affects your performance and comfort, especially if you have any pre-existing injuries.

Conclusion

Changing your grip can be a simple yet effective way to enhance your workout performance. By experimenting with both the regular and thumbless grips, you can find what works best for you and potentially unlock new gains in your training. Always prioritize safety, especially if trying a new grip for the first time. Consider incorporating these insights into your next gym session to see the difference for yourself!