To be really strong and looked jacked, you need big forearms.
One of the most effective ways to get bigger arms and to develop overall “man strength” is to train with thick or fat bars – that is, bars with a wider circumference than the ordinary Olympic barbell.
For most of us, our grip is the weak link. On every message board out there guys ask, “My grip is weak. Is it OK to train with straps?” (The answer is, yes, get some cheap canvas ones and also improve your grip strength.) When I do hanging leg raises from the chin-up, my grip gives out before my abs.
Training with a fat bar requires you to engage your forearms through the entire movement. This makes you grip stronger and forearms more muscular. Training with a fat bar also gives you extreme pumps.
Most gym do not have special fat bars, making it hard to train your grip.
Even if you go to a well-equipped gym, it’s unlikely that you’ll have access to thick bars. An old school solution was to throw a towel over a chin-up bar or to loop a towel through the D-ring of the triceps push down machine:
Towel chin-ups are a great way to hit the forearms, but squeezing a towel is really hard on the fingers. There is a better way.
Fat Gripz and Grip4orce make it possible to train your grip all day, every day.
(Fat Gripz and Grip4orce)
Fat Gripz clip onto any barbell or dumb bell. They are portable and allow you to do fat bar training at any gym.
Fat Gripz are also useful for wrestlers, martial artists, football player, other athletes. After training with Fat Gripz, guys will have much more trouble breaking your grip. Fat Gripz will even improve your tennis stroke, as all athletic performance requires a strong grip.
Fat Gripz and Grip4orce also take a lot of the pressure off of your elbow tendons.
When you engage the weight with the forearm, pressure is relieved from your elbows and shoulders. If you have a trick shoulder, use Fat Gripz when doing shoulder presses.
I use Fat Gripz for all sorts of biceps movements. Like I said, they clip onto the bar. Just snap them on the bar and do your usual biceps and shoulder workouts.
They are also great to use for Farmer’s Walks. Snap them onto a dumb bell and start walking laps in the gym.
Another great movement is static holds from the chin up bar. Snap the Fat Gripz to a chin-up bar, grab the Gripz, and hold. You’ll be shocked at how quickly your grip will give.
Fat Gripz are seriously one of the best pieces of workout equipment I’ve ever used. You’ll have the craziest arm pumps of your life when using them and your grip strength will go through the roof. I’m jealous that I didn’t think of invent myself.
Grip4orce is also a great way to build your grip.
Unlike Fat Gripz, which snap over the barbell or dumb bell, Grip4orce (here) have an open end that goes over the bar.
This means you have to keep squeezing your forearms to keep the Grip4orce attached to the bar.
Grip4orce thus engage the forearms in a way that Fat Gripz do not.
Fat Gripz or Grip4orce: Which is better?
I own and use Fat Gripz and Grip4orce. If I had to choose, I’d go with Grip4ofrce.
The Fat Gripz can’t fit over all of the dumb bells at my gym. Because Grip4ofrce has a larger open end, it’s possible to fit Grip4ofrce over any piece of equipment.
That said, both of them are awesome:
Read next: How I Train.