Don’t Ignore THIS Early Warning Sign - MUSCLE LOSS!!

  • Published on Jul 17, 2019
  • If you want to avoid muscle loss or wasting time in the gym you need to pay attention to your body’s natural early warning sign. Grip strength is one of the easiest and earliest ways to detect when your training is about to become unproductive, long before the negative side effects start to become apparent. It doesn’t have to be a surprise however. In this video, I’m going to show you the best way to test the strength of your grip and hands without having to spend a lot of money or take up a lot of time.
    First, why is grip so important. We know that your grip strength correlates to your performance on the bigger compound lifts. Due to the irradiation effect of a strong grip to more of the proximal muscles, as well as the stability provided to the entire kinetic chain that starts with a strong grip we will always need to strengthen our hand strength if we want to realize our true potential in the gym.
    Next, the interesting thing about grip strength is that it is driven perhaps more than any other element by neuromuscular efficiency. When your body is not up to maximal function, like when tired or ill, the strength of the grip is one of the first and most direct ways to realize this. Attempting to squeeze your hand and make a tight fist when feeling this way will show you just how impossible it is to obtain max strength.
    The same thing happens when you are approaching a state of under recovery. Many times, people will continue to add new things to their weight training regimens because they want to try something they’ve seen. The issue comes in when nothing else is replaced. Continuing to add more and more volume to a muscular system that already has reached it’s capacity to recovery from is a way to send your body into a deeper state of woe and make it harder for you to see new gains.
    You will see this in the form of decreased strength, a lack of desire to train, a plateau in new muscle hypertrophy or strength that seems to go on forever. All of this is avoidable if you just start testing the strength of your grip on a daily basis with a 2 minute procedure that you can do with an ordinary bathroom scale. The hand grip dynamometer shown in the video is the gold standard used by physical therapists for measuring grip strength but it is expensive and as you’ll see, not needed to get a fairly accurate snapshot of where you stand right now.
    Take the non-digital bathroom scale and support it on one knee. Position your hand on it so that your thumb is pointing up and your fingers wrap around the scale to squeeze it. Squeeze the scale as hard as you can and take note of the number in pounds that you generate. The key from here is now to consistently measure yourself and look for comparisons.
    If you see a drop of more than 10 percent from your baseline number then you want to take action to intervene on your current workout. You may need to take a reload week. You may need to decrease the volume of your overall work or even just lighten the loads that you are using to give your central nervous system a break. Even if this takes about a week or so to bounce back to baseline, you are going to be far better off for doing this than you would have been by banging away at your workouts in this state of under recovery.
    The key to avoiding this beyond just consistent measurement is to follow a training plan that doesn’t have you do more than what your body can recover from. All of the ATHLEAN-X programs available at the link below are designed to get you training to the edge but still allow your body to build itself up to be bigger and stronger from workout to workout.
    For more videos on how to gain muscle and the best way to build muscle without overtraining, be sure to subscribe to our channel here on youtube and at the link below and turn on your notifications so you never miss a new video when it’s published.
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Comments • 2 476

    ATHLEAN-X™  3 months ago +1047

    *NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck!
    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

    • Guitar Freak
      Guitar Freak 2 months ago

      Check out my instagram fitness account! I posted my transformation picture and workouts! @vjanolo_fit

    • Michael
      Michael 2 months ago

      thanks so much for making this, ive been dealing with this issue for years and didnt know how to finally solve it till watching this video!!!

    • Barış ALTUN
      Barış ALTUN 2 months ago

      But what if you already train grip?

    • The Slopes
      The Slopes 3 months ago

      It says 27 minutes ago this was posted by I am too late 😢

    • edgarsoccer6
      edgarsoccer6 3 months ago

      I was the 1,000 like do I get something???

  • ninj4stud
    ninj4stud 7 days ago

    Recent studies show that improving your grip strength can extend your life.

  • yosharian
    yosharian 8 days ago

    But your scales are in pounds, right? So how come you got 50 pounds on the scale and 50 kg from the device?

  • tao shidensen
    tao shidensen 13 days ago

    I enjoy the comments here as much as i enjoy the channel 😂😂

    GAMBIT 18 days ago +1

    "If you break wind, only do so against the prevailing wind for resistance or you are losing gains'..

  • DadBod Fitness
    DadBod Fitness 19 days ago

    Awesome video and a really good reminder. Couldn't have been more timely for me because I just started a rest week and then I'll do a 70% of normal Delia's week next week because my grip has been really suffering. My lifts have been gradually going up but I don't feel the psych and excitement before I lift anymore and my carpal tunnel syndrome has been really bothering me along with some minor aches and tight muscles. I looked back over my training notes and I haven't reloaded in almost 9 months....didn't realize I pushed it that long. Thanks for the awesome tip! Has anyone tried foam rolling their forearms? I found it really helpful right before my heavy lifting days.

  • Shi Hou
    Shi Hou 20 days ago

    I tried it with a libra that is pretty shit to grab and got ~20kg, the fact that with a better one to grip i would get more is irrelevant right? Cuz the only thing that matters is if these 20kg on that hard to grab libra will change over the coming days/weeks, right?
    And u just do it once a day? And does it matter when u do it?

  • FromBeToReality
    FromBeToReality 23 days ago

    THUMBS UP!!!!
    then watch!!!!
    my grip strength should be fine. almost every morning i do grip exercises with my grip thingy--one of 3 circles weighing x-amount of weight--with ny bed/side of bed stretches.
    and recently i just saw a forearm, hand, and finger grip ex vid (youtube recommended) from physical therapists bob & brad. i intend to incorporate those exs into my routine....

  • nsxr
    nsxr 24 days ago

    i just scored 110 glute grip! ohhh shit!

  • AngryDuck76
    AngryDuck76 25 days ago

    This dude' 'veins have veins'.!!

  • Iron word
    Iron word Month ago

    was that scale in pounds or kilo? because the hand gripper you said it was in kilograms. maybe my math is off.

  • Jerome Murphy
    Jerome Murphy Month ago +1

    Did he ask us to leave our measurements in the comments?

  • FrnchFriez
    FrnchFriez Month ago

    I feel like i am plateuing and my grip strength feels so weak almost all the time. maybe preworkout helps but thats about it -_-

  • MW1_kING
    MW1_kING Month ago

    I can close the number 2 coc gripper

  • EXT3RM1NAT0R 97
    EXT3RM1NAT0R 97 Month ago +1

    i did it with my thumbs and it was 57 or 62, same scale, good or bad?

  • EXT3RM1NAT0R 97
    EXT3RM1NAT0R 97 Month ago

    i did the scale too and i was at 137, is that good bad, or did i do it wrong

  • Lillogambino
    Lillogambino Month ago

    50kg vs 50pounds? it should have been 110 pounds

  • mike r
    mike r Month ago

    I lift weights and I also play drums I use my hands and my fingers some people say that if you train your hands with weeds that it makes your face twitching muscles stronger but slower does it have some truth are you does anybody know that's something that can help please

  • gotd4m
    gotd4m Month ago +1

    50 kg and 50lbs are very different.

    • Nicholas Crespo
      Nicholas Crespo Month ago

      Real talk... 50kg is 110.231lbs. I'm not convinced that the bathroom scale is an accurate tool for this.

  • Jess Heal
    Jess Heal Month ago

    I got a shoulder injury and it's been 2 weeks doctors said 2 more weeks so all together a month

    • Handsome Dude
      Handsome Dude Month ago +1

      Ja damn bro i injured my ankle on my foot three times in 8 months, it still hurts and im so desperate...
      Also my elbows started to hurt a the recent weeks/months, I can‘t do any upper body besides kinda abs and back at home.
      For whatever reason my knee started to hurt two days ago, i got a cold, got back to old habits... fuck this

  • Charles LUCAS
    Charles LUCAS Month ago

    24.7 kg for me...
    But I am musician (bass) si its maybe my only real muscle trained as it should be :)
    Thank you

  • Edward Biglang-awa
    Edward Biglang-awa Month ago

    Then again I will be discouraged because I knew I could go hard but I have to drop the weight and less volume. Because my body is in recovery mode and my grip dropped 5 lbs.

  • samer saad
    samer saad Month ago

    this is so true I don't even have to watch the test to know
    i need to train less and rest

  • XRPotato
    XRPotato 2 months ago

    Did you discover this yourself? Quite amazing discovery I never thought of this, but I do know that feeling you are talking of when you try to clench your fist but you cant go full strength. I am constantly in that state! :( I suffer hypothyroid though and can never find the right dose so that might be why :( glad I saw this!

  • Srn
    Srn 2 months ago

    My grip strength decreases a lot after cracking fingers..

  • Sven Laverentz
    Sven Laverentz 2 months ago

    awesome , nothin more to say

  • Zlatanzo
    Zlatanzo 2 months ago

    50kg right arm gang anyone?

  • Cornelious Stradivarius

    Ty for this life hack Jeff. just did mine. said 40 kg /88 Ilbs. Dunno if that's good or bad but going to start keeping track of it as I do have VERY weak grip strength.. Thx again for the tip.

  • Miklós Pál Márton Molnár

    Left hand 28kg, right hand 34kg, both 65kg, my current bodyweight 67kg - fam stuff no gym for 3 months

  • Pinkwalrus _
    Pinkwalrus _ 2 months ago

    When I was 14 my grip strength was about 30-32kg, is that good?

  • Hiruthic Sha
    Hiruthic Sha 2 months ago

    12.66 kg😭... I expected a lot

  • Leo Leo
    Leo Leo 2 months ago +20

    ME: drink water
    Jeff: "That is wrong."

  • Bobby B
    Bobby B 2 months ago

    I go to the gym and i usually do the same routine. I dont know if it is working or not. Its been about 4 weeks. How long should i wait before i up the weight? I have no clue what im doing. I went with one of my friend and his brother that ive known my whole life and they helped me out and one of them showed me your channel. After that most of the time ive been in the gym by myself or with another friend with no help or pointers.

  • Adrian English
    Adrian English 2 months ago

    I over trained and a doctor presribed me (unwanted/unneeded) anti-depressants. i hesitantly took them. Since then ive lost alot of grip strength. What can i do to get it back?

  • Golden Bro
    Golden Bro 2 months ago

    I squeezed my scale and got 58.4 lbs

    • Golden Bro
      Golden Bro 2 months ago

      I was doing 1 set of 100 reps full body earlier at the gym and was wobble-walking for awhile before scoring abysmal numbers on a self Army PFT

  • Zachary Alano Vázquez
    Zachary Alano Vázquez 2 months ago +1

    this dude should do a Joe Rogan interview

  • Anthony Ferro
    Anthony Ferro 2 months ago +2

    hey brother. So i am obsessed with the gym, it is my life. Last year i got tendinitis in both my wrists from doing walking hand stands everyday and working out. I am slowly healing but every time i think i am healed and try to workout again, it starts to hurt and become weak again. I am currently taking time off the gym again(besides legs and abs) but i am dying to do upper body again safely. I was wondering if you could make a new video about wrist tentinitis and what workouts/ stretches would be good for me to heal properly and become a gym rat again. Thanks so much, you’re my favourite fitness guy on youtube! i hope you see this :)

  • vivek chaturvedi
    vivek chaturvedi 2 months ago

    According to Jeff, every workout is killing your gains, sooner or later.
    Sleep, deadlifts, shoulder press.
    And you must stop doing all workout once.

  • Cesare
    Cesare 2 months ago

    this is such a good channel, you are helping me so much

  • F P
    F P 2 months ago

    His single hand grip strength is more than my whole body weight 😳 (decent amount more!)
    Has any body tried this yet? I need to get a standard weighing scale like this & try.

  • Søren Mikkelsen
    Søren Mikkelsen 2 months ago

    Speaking of that you can eventually reach maximum growth.. When is that exactly? Is that something that takes around 10 years? 1 year? 5 year?
    When should you start thinking about possibly having reached your maximum?

  • cooper Lawton
    cooper Lawton 2 months ago

    Thank your so much for this! I just finished a horrible max day and felt very disappointed in the results of my workouts for the past 7 months. I didn’t hit any of the numbers that I was hoping to hit and on some of my lifts did worse than previous max days. After watching this, I definitely have realized that I need to put more effort into recovering and give my body more time to rebuild from a workout. I also appreciate the comment that I haven’t reached an overall max capacity and can continue to increase. Thank you so much for the great informational content/coaching/encouragement!

  • Kyle Blaney
    Kyle Blaney 2 months ago

    I've started watching your videos every day and I just joined your shred program. After years of watching your videos off and on and making excuses for my weight, I've finally committed to living a healthy and athletic life. Thanks for changing my outlook on life and teaching me how to be train. You rock Jeff, I can't thank you enough
    But Jesse is still cooler

  • Southcidal Music
    Southcidal Music 2 months ago

    As a Saints fan, you reminds me of Drew Brees

  • Desi Boys
    Desi Boys 2 months ago

    sir my biyiseps not gain how please tell me sir and not ignour my sms please tell

  • Sam Raj
    Sam Raj 2 months ago

    My max deadlift 5 rep max dropped from 285 to about 245 today and I noticed it was bc my grip on the bae was weak af I couldn’t hold the 285 properly through the rep... luckily I remembered this video maybe I need to schedule some more recovery time in there damn 😕

  • durianrider
    durianrider 2 months ago

    How many noobs think this guy is natural? Im curious lol.

  • Dabhi Rakesh chorwad 9914

    athlen x maja ma che ne aav Gujarat maja padi jache aav my bro

  • Dt
    Dt 2 months ago +1

    I worked out a bit excessively yesterday and I just saw this video. The first thing I did was make a fist and squeeze, I swear I never felt weaker in my life. Immediately noticed what he was talking about. And so I'm gona take a rest day today, perfect timing. Love the vids.

  • Het Patel
    Het Patel 2 months ago

    Hey Jeff.... I'm having a big problem with my right side of the body!! I think it's hijacked and less developed than left side... What u think I should do?! Plz give me some advice...

  • nobody special
    nobody special 2 months ago

    Next video:Working out, exercise and a good diet are killing your gains?

  • MRTatsaa
    MRTatsaa 2 months ago

    I would probably gain much more by doing less, but training is just way too fun. But it's that constant struggle to train much as possible but not too much

  • stevenmartinez35
    stevenmartinez35 2 months ago

    Do you have any exercises that can help with drop foot? Please please please. Btw, keep up the good work!

  • Dimit K
    Dimit K 2 months ago

    I lost my grip strength due to overrecovery

  • Timothy Rementer
    Timothy Rementer 2 months ago

    Good stuff. As a PT, I use the dynamometer all the time. FYI, the read out has pounds also. So you had a little over 100 pounds on the dynamometer vs 50 pounds on the scale so you would need to do a x2 multiplier to equalize. Keep up the great content!

  • İf you can't I do
    İf you can't I do 2 months ago

    There is really hurting when doing bench and shoulder press(he is showing there on the video pic)

    GANDROID1 2 months ago

    Se escucha mejor la voz de dobla Español😪

  • Mirza Baig
    Mirza Baig 2 months ago +1

    I actually tried this. I hit 53 on left hand. But only 47 on right hand.

  • Giova Cityzen2
    Giova Cityzen2 2 months ago

    Hello Jeff...I am from Belgium, watching a lot of your RU-clip videos...I would like to congratulate you for the precision of your analysis in general, and also for explaining things in details...We don't have anyone reaching near the level of your explanations in french I mean...french is my mother longue. Well, special thanks for your explanations about shoulder mechanism and how to avoid or fix shoulder pain...the video about face pulls especially...and also thanks to you, I realised that my main problem, I think, was my posture simply...Just after doing 2 sets of face pulls at the end of my 3 last sessions made a huge difference. Really much less pain...Also I don't know if it is you that made a video about how to sleep to avoid shoulder pain...well, now that I am sleeping more on my back...or with my hand under the pilow if I sleep on the changed also a lot the way my shoulders feel when I wake up. Really thank you again for all the informations that you are giving away !! A lot of people (99% I think) don't know what they are talking about in the fitness gyms in my area...I mean they know obviousely, but not in a sharp and accurate way like you do...I am 49 years old, trying to gain muscles, and at the same time trying to get lean...Thanks a lot really ATHLEAN X !!! PS : sorry for the poor level of my english or any mistakes...

  • Dan2024
    Dan2024 2 months ago +7

    Great info jeff
    Also love everyone picking on him in the comments 😂