Training Guides
Training Guides
Plug these into your current program.
Getting Started with Fat Grips
Slide the Model G onto any standard Olympic bar or dumbbell handle. They should fit snugly — no tools required. The flat side goes down toward the floor so the weight stays balanced.
For your first session, drop 20–30% off your working weights. Thick-grip training is humbling at first — your forearms will be the limiting factor, not your back or legs. That's exactly the point. Within 2–3 sessions, you'll start finding the new grip and your weights will come back up fast.
Pro tip: Don't use fat grips on every set. Use them on 1–2 working sets per exercise, then remove them for the heavier sets. This way you get the forearm stimulus without compromising your main lifts.
The 4-Week Forearm Protocol
Add this directly onto your existing training. 3 days per week, non-consecutive.
Week 1–2 / Foundation
- Fat-grip barbell rows — 3×8 (moderate weight)
- Fat-grip hammer curls — 3×10
- Farmer's carry with fat-grip dumbbells — 3×30m
- Dead hang from pull-up bar — 3×max hold
Week 3–4 / Intensity
- Fat-grip deadlifts — 4×5 (heavy)
- Fat-grip pull-ups — 4×6
- Fat-grip barbell curls — 3×8
- Towel pull-ups or rope climbs — 3×max
- Plate pinches — 3×30 sec holds
Powerlifter Add-On
If your deadlift grip is failing before your back, this is for you. Add these to the end of your deadlift session, twice per week:
- Fat-grip Romanian deadlifts — 3×10 at 50% of max
- Fat-grip barbell hold — load 80% of max, hold for 10 sec, 4 sets
- Fat-grip shrugs — 3×12
BJJ & Combat Sports Add-On
Grip is everything in grappling. Add this 2x per week on off days or after training:
- Fat-grip pull-ups — 4×max
- Fat-grip cable rows — 4×12
- Wrist roller — 3 rounds up and down
- Dead hang variations — switch grips, alternate hands