Vitasonic Labs Grip Training guide
Vitasonic Labs Grip Training Guide
WHY GRIP STRENGTH MATTERS
- Boosts lifting performance (deadlifts, pull-ups, rows)
- Enhances functional strength (carrying, gripping, climbing)
- Builds thick, vascular forearms
- Reduces injury risk in wrists and elbows
TRAINING OVERVIEW
- Goal: Build elite grip strength and muscle endurance
- Frequency: 3–4x/week
- Duration: 15 min/session
- Equipment: Gripper, stress ball, towel, pull-up bar
Workout A: Crush Grip Focus (2–3x/week)
- Gripper Closes: 3x8–10 reps
- Isometric Gripper Holds: 2x20–30 sec
- Stress Ball Squeeze: 3x20 reps
Workout B: Support & Endurance (1–2x/week)
- Dead Hangs: 3 sets, max time
- Farmer’s Carries: 2–3 rounds, 30–40 yards
- Towel Ring Holds: 2 sets, max time
SUPPLEMENT PROTOCOL
CREATINE:
- 5g daily, post-workout
- Boosts ATP for more reps
BCAA (Honeydew Watermelon):
- 1 scoop during workout
- Enhances endurance + recovery
| Benefit | Creatine | BCAA |
|---|---|---|
| Strength Output | ✅ | 🔸 |
| Muscle Recovery | ✅ | ✅✅✅ |
| Endurance | 🔸 | ✅✅ |
| Fatigue Resistance | ✅ | ✅✅ |
| Week | Gripper Resistance | Hold Time | Notes |
|---|---|---|---|
| 1 | Light | 20 sec | Focus on form |
| 2 | Medium | 30 sec | Add 1 set |
| 3 | Medium-Heavy | 35–40 sec | Add 5 more reps |
| 4 | Heavy | 45 sec+ | Track max effort |
TIME FOR ACTION
Fuel your grip gains with Vitasonic Labs BCAA + Creatine.
Order at: vitasoniclabs.com
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