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

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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  • *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…

    ATHLEAN-X™ATHLEAN-X™5 หลายเดือนก่อน
    • Check out my instagram fitness account! I posted my transformation picture and workouts! @vjanolo_fit

      Guitar FreakGuitar Freak3 หลายเดือนก่อน
    • 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!!!

      MichaelMichael4 หลายเดือนก่อน
    • But what if you already train grip?

      Barış ALTUNBarış ALTUN4 หลายเดือนก่อน
    • It says 27 minutes ago this was posted by I am too late 😢

      The SlopesThe Slopes4 หลายเดือนก่อน
    • I was the 1,000 like do I get something???

      edgarsoccer6edgarsoccer64 หลายเดือนก่อน
  • There are hand grip dynamometers on Amazon for around $25 or so. Are cheap ones just not worth it?

    Jordan SnyderJordan Snyder2 วันที่ผ่านมา
  • I can measure my grip strength with a $10 metal gripper. Jeff needs to measure his with a hydraulic aircraft grade tool.

    Ces999919822Ces9999198224 วันที่ผ่านมา

    Azraf KhanAzraf Khan14 วันที่ผ่านมา
  • I actually discovered this before training everyday when i was 18, it is intresting how you brought this up. I tjust tought it was tjust my body or inmagination.

    WacMilkWacMilk14 วันที่ผ่านมา
  • Jesse needs to train grip strength!

    JermichaelJermichael17 วันที่ผ่านมา
  • I can't believe Jeff's grip is only 50kg, that's only slightly above average. I did a physical test recently to become a lineman and my grip test was 75kg, and I'm nowhere close to being as strong as him.

    ai2tmanai2tman17 วันที่ผ่านมา
  • 😔

    Mohamad HijaziMohamad Hijazi17 วันที่ผ่านมา
  • Next video : How waking up is killing your gains

    Ivan BabicIvan Babic24 วันที่ผ่านมา
  • Jeff my left arm has a much worse grip than my right? What can I do to fix this? When I try to flex my left arm I barely get anything but my right one has a big muscle, most of the time I have to stop the workout or else I’d be working my right arm more than my left. Why is my left arm weaker and what can I do to fix this? (I’m 16 btw, if that matters)

    AlexanderAlexander24 วันที่ผ่านมา
  • Best advice, ever heard. you rock jeff

    A RehmanA Rehman26 วันที่ผ่านมา
  • My highest or peak was 25kg(i know) and sometimes around 22-23, so, now I have tried doing it after seeing this video and, holy shit its 18kg, maybe because I have worked out then tried it, but, I'll try to do it tomorrow and if it is true then I am going to stop training my arms because that is the spot I usually train. (god i hope im wrong)

    xd superxd super26 วันที่ผ่านมา
  • You're absolutely right Jeff, I always wondered why my grip and overall strength seemed low after a workout and strong the next day. I expected my strength to improve during a workout because my muscles got pumped up. Now I know they get weaker because of fatigue, thank you.

    Mr. MattMr. Matt26 วันที่ผ่านมา
  • So it’s just a sign of over training?

    oioioioi28 วันที่ผ่านมา
  • In case the scale is not calibrated to give an accurate reading when exposed to force on one side only, you might want to do it with both hands and devide the reading by two. Just a suggestion from an engineer.

    sema navidisema navidiหลายเดือนก่อน
  • An eagle has 300psi grip strength in it's talons, the equivalent of a large dog bite at just 18lbs

    peldon marshpeldon marshหลายเดือนก่อน
    • Didn't know it did that

      Javell McgeeJavell Mcgeeหลายเดือนก่อน
  • My grip strength is over 9,000

    Andres JalilAndres Jalilหลายเดือนก่อน
  • I needed this, I feel like I'm doing a lot, will surely drop the super sets from now on, they're useless.

    Slinky TVSlinky TVหลายเดือนก่อน
  • very informative and useful information but where is JESSE. at least play his intro Jeff. Please mate love from UK, where Jesse is the Geezer.

    Has hasHas hasหลายเดือนก่อน
  • So is 26 bad......

    sibtain alisibtain aliหลายเดือนก่อน
  • Recent studies show that improving your grip strength can extend your life.

    ninj4studninj4stud2 หลายเดือนก่อน
  • But your scales are in pounds, right? So how come you got 50 pounds on the scale and 50 kg from the device?

    yosharianyosharian2 หลายเดือนก่อน
  • I enjoy the comments here as much as i enjoy the channel 😂😂

    tao shidensentao shidensen2 หลายเดือนก่อน
  • "If you break wind, only do so against the prevailing wind for resistance or you are losing gains'..

    X2ComeHomeX2ComeHome2 หลายเดือนก่อน
  • 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.

    DadBod FitnessDadBod Fitness2 หลายเดือนก่อน
  • 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?

    Shi HouShi Hou2 หลายเดือนก่อน
  • 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....

    FromBeToRealityFromBeToReality2 หลายเดือนก่อน
  • i just scored 110 glute grip! ohhh shit!

    BoomerangBoomerang2 หลายเดือนก่อน
  • This dude' 'veins have veins'.!!

    AngryDuck76AngryDuck762 หลายเดือนก่อน
  • was that scale in pounds or kilo? because the hand gripper you said it was in kilograms. maybe my math is off.

    Iron wordIron word2 หลายเดือนก่อน
  • Did he ask us to leave our measurements in the comments?

    Jerome MurphyJerome Murphy2 หลายเดือนก่อน
  • I feel like i am plateuing and my grip strength feels so weak almost all the time. maybe preworkout helps but thats about it -_-

    FrnchFriezFrnchFriez2 หลายเดือนก่อน
    • I feel a bit like that atm. My wrists are knackered from overtraining! I've cut down the amount of days that I'm training now, I hope it helps.

      Adam BondAdam Bond26 วันที่ผ่านมา
  • I can close the number 2 coc gripper

    MW1_kINGMW1_kING3 หลายเดือนก่อน
  • i did it with my thumbs and it was 57 or 62, same scale, good or bad?

    EXT3RM1NAT0R 97EXT3RM1NAT0R 973 หลายเดือนก่อน
    • not bad

      Mr. Physio 호주물리치료사Mr. Physio 호주물리치료사2 หลายเดือนก่อน
  • i did the scale too and i was at 137, is that good bad, or did i do it wrong

    EXT3RM1NAT0R 97EXT3RM1NAT0R 973 หลายเดือนก่อน
  • 50kg vs 50pounds? it should have been 110 pounds

    LillogambinoLillogambino3 หลายเดือนก่อน
    • Thats what i was thinking

      plack_ benisplack_ benis3 หลายเดือนก่อน
  • 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

    mike rmike r3 หลายเดือนก่อน
  • 50 kg and 50lbs are very different.

    gotd4mgotd4m3 หลายเดือนก่อน
    • Real talk... 50kg is 110.231lbs. I'm not convinced that the bathroom scale is an accurate tool for this.

      Nicholas CrespoNicholas Crespo3 หลายเดือนก่อน
  • I got a shoulder injury and it's been 2 weeks doctors said 2 more weeks so all together a month

    Jess HealJess Heal3 หลายเดือนก่อน
    • 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

      Handsome DudeHandsome Dude3 หลายเดือนก่อน
  • 24.7 kg for me... But I am musician (bass) si its maybe my only real muscle trained as it should be :) Thank you

    Charles LUCASCharles LUCAS3 หลายเดือนก่อน
  • 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.

    Edward Biglang-awaEdward Biglang-awa3 หลายเดือนก่อน
  • this is so true I don't even have to watch the test to know i need to train less and rest

    samer saadsamer saad3 หลายเดือนก่อน
  • 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!

    XRPotatoXRPotato3 หลายเดือนก่อน
  • My grip strength decreases a lot after cracking fingers..

    SrnSrn3 หลายเดือนก่อน
  • awesome , nothin more to say

    Sven LaverentzSven Laverentz4 หลายเดือนก่อน
  • 50kg right arm gang anyone?

    ZlatanzoZlatanzo4 หลายเดือนก่อน
  • 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.

    Cornelious StradivariusCornelious Stradivarius4 หลายเดือนก่อน
  • Left hand 28kg, right hand 34kg, both 65kg, my current bodyweight 67kg - fam stuff no gym for 3 months

    Miklós Pál Márton MolnárMiklós Pál Márton Molnár4 หลายเดือนก่อน
  • When I was 14 my grip strength was about 30-32kg, is that good?

    Pinkwalrus _Pinkwalrus _4 หลายเดือนก่อน
  • 12.66 kg😭... I expected a lot

    Hiruthic ShaHiruthic Sha4 หลายเดือนก่อน
  • ME: drink water Jeff: "That is wrong."

    Leo LeoLeo Leo4 หลายเดือนก่อน
    • Well actually most people drink water with incorrect swallowing patterns, to fast, and standing up when they should be sitting down. It would be a lot funnier if i was jeff cavaliere telling you this

      Simon Tapia RiosSimon Tapia Rios25 วันที่ผ่านมา
  • 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.

    Bobby BBobby B4 หลายเดือนก่อน
  • 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?

    Adrian EnglishAdrian English4 หลายเดือนก่อน
  • I squeezed my scale and got 58.4 lbs

    Golden BroGolden Bro4 หลายเดือนก่อน
    • 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

      Golden BroGolden Bro4 หลายเดือนก่อน
  • this dude should do a Joe Rogan interview

    Alano VázquezAlano Vázquez4 หลายเดือนก่อน
  • 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 :)

    Anthony FerroAnthony Ferro4 หลายเดือนก่อน
  • According to Jeff, every workout is killing your gains, sooner or later. Sleep, deadlifts, shoulder press. And you must stop doing all workout once.

    vivek chaturvedivivek chaturvedi4 หลายเดือนก่อน
  • this is such a good channel, you are helping me so much

    CesareCesare4 หลายเดือนก่อน
  • 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.

    F PF P4 หลายเดือนก่อน
  • 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?

    Søren MikkelsenSøren Mikkelsen4 หลายเดือนก่อน
  • 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!

    cooper Lawtoncooper Lawton4 หลายเดือนก่อน
  • 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

    Kyle BlaneyKyle Blaney4 หลายเดือนก่อน
  • As a Saints fan, you reminds me of Drew Brees

    Southcidal MusicSouthcidal Music4 หลายเดือนก่อน
  • sir my biyiseps not gain how please tell me sir and not ignour my sms please tell

    Desi BoysDesi Boys4 หลายเดือนก่อน
  • 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 😕

    Sam RajSam Raj4 หลายเดือนก่อน
  • How many noobs think this guy is natural? Im curious lol.

    durianriderdurianrider4 หลายเดือนก่อน
  • athlen x maja ma che ne aav Gujarat maja padi jache aav my bro

    Dabhi Rakesh chorwad 9914Dabhi Rakesh chorwad 99144 หลายเดือนก่อน
  • 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.

    DtDt4 หลายเดือนก่อน
  • 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...

    Het PatelHet Patel4 หลายเดือนก่อน
  • Next video:Working out, exercise and a good diet are killing your gains?

    nobody specialnobody special4 หลายเดือนก่อน
Don’t Ignore THIS Early Warning Sign - MUSCLE LOSS!!