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…

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

      Guitar FreakGuitar Freak8 ชั่วโมงที่ผ่านมา
    • 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!!!

      MichaelMichael16 วันที่ผ่านมา
    • But what if you already train grip?

      Barış ALTUNBarış ALTUN22 วันที่ผ่านมา
    • It says 27 minutes ago this was posted by I am too late 😢

      The SlopesThe Slopes23 วันที่ผ่านมา
    • I was the 1,000 like do I get something???

      edgarsoccer6edgarsoccer624 วันที่ผ่านมา
  • My grip strength decreases a lot after cracking fingers..

    SrnSrn39 นาทีที่ผ่านมา
  • awesome , nothin more to say

    Sven LaverentzSven Laverentz2 วันที่ผ่านมา
  • 50kg right arm gang anyone?

    ZlatanzoZlatanzo5 วันที่ผ่านมา
  • 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 Stradivarius5 วันที่ผ่านมา
  • 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 Molnár6 วันที่ผ่านมา
  • When I was 14 my grip strength was about 30-32kg, is that good?

    Pinkwalrus _Pinkwalrus _7 วันที่ผ่านมา
  • 12.66 kg😭... I expected a lot

    Hiruthic ShaHiruthic Sha8 วันที่ผ่านมา
  • ME: drink water Jeff: "That is wrong."

    Leo LeoLeo Leo9 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 B9 วันที่ผ่านมา
  • 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 English10 วันที่ผ่านมา
  • I squeezed my scale and got 58.4 lbs

    Golden BroGolden Bro10 วันที่ผ่านมา
    • 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 Bro10 วันที่ผ่านมา
  • this dude should do a Joe Rogan interview

    Zachary Alano VázquezZachary Alano Vázquez11 วันที่ผ่านมา
  • 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 Ferro12 วันที่ผ่านมา
  • 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 chaturvedi14 วันที่ผ่านมา
  • this is such a good channel, you are helping me so much

    Loco En El CocoLoco En El Coco14 วันที่ผ่านมา
  • 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 P15 วันที่ผ่านมา
  • 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 Mikkelsen15 วันที่ผ่านมา
  • 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 Lawton16 วันที่ผ่านมา
  • 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 Blaney16 วันที่ผ่านมา
  • As a Saints fan, you reminds me of Drew Brees

    Southcidal MusicSouthcidal Music17 วันที่ผ่านมา
  • sir my biyiseps not gain how please tell me sir and not ignour my sms please tell

    Desi BoysDesi Boys17 วันที่ผ่านมา
  • 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 Raj17 วันที่ผ่านมา
  • How many noobs think this guy is natural? Im curious lol.

    durianriderdurianrider18 วันที่ผ่านมา
  • athlen x maja ma che ne aav Gujarat maja padi jache aav my bro

    Dabhi Rakesh chorwd newsDabhi Rakesh chorwd news18 วันที่ผ่านมา
  • 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.

    DtDt18 วันที่ผ่านมา
  • 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 Patel18 วันที่ผ่านมา
  • Next video:Working out, exercise and a good diet are killing your gains?

    nobody specialnobody special18 วันที่ผ่านมา
  • 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

    MRTatsaaMRTatsaa18 วันที่ผ่านมา
    • deloads help

      MRTatsaaMRTatsaa18 วันที่ผ่านมา
  • Do you have any exercises that can help with drop foot? Please please please. Btw, keep up the good work!

    stevenmartinez35stevenmartinez3519 วันที่ผ่านมา
  • I lost my grip strength due to overrecovery

    Dimit KDimit K20 วันที่ผ่านมา
  • 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!

    Timothy RementerTimothy Rementer20 วันที่ผ่านมา
  • There is really hurting when doing bench and shoulder press(he is showing there on the video pic)

    İf you can't I doİf you can't I do20 วันที่ผ่านมา
  • Se escucha mejor la voz de dobla Español😪

    GANDROID1GANDROID120 วันที่ผ่านมา
  • I actually tried this. I hit 53 on left hand. But only 47 on right hand.

    Mirza BaigMirza Baig20 วันที่ผ่านมา
  • Hello Jeff...I am from Belgium, watching a lot of your TH-vision 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...

    Giova Cityzen2Giova Cityzen221 วันที่ผ่านมา
  • Great info jeff Also love everyone picking on him in the comments 😂

    Dan2024Dan202421 วันที่ผ่านมา
  • I have.always been confused about when more recovery was needed. SO HELPUL!!! Thank you!

    John DoeJohn Doe21 วันที่ผ่านมา
  • Get to to damn point

    Burt MacalinBurt Macalin21 วันที่ผ่านมา
  • Sir how can i fix my biseps ? My right arm bigger than left by 1.5 inch

    Kayn Solo jgKayn Solo jg21 วันที่ผ่านมา
    • Get a gf

      VisualizableVisualizable14 วันที่ผ่านมา
  • I have definitely hit that wall. Strength and performance seems to have stopped, composition isn't what I want it to be. I will definitely deload, take it easy next week. You're the man Jeff!

    Jared LockeJared Locke22 วันที่ผ่านมา
  • How do I cure muscle wasting

    Michael AsamoahMichael Asamoah22 วันที่ผ่านมา
  • How can I stop muscle wasting please

    Michael AsamoahMichael Asamoah22 วันที่ผ่านมา
  • I've got hypermobility in my ankle/knee/back/wrist, how do I strengthen my wrist?

    XfrenkynatorXXfrenkynatorX22 วันที่ผ่านมา
  • I've been higher too!!!

    Kevin HurdKevin Hurd22 วันที่ผ่านมา
  • Hey man can you do a POV video of your biceps?

    Varun 99Varun 9923 วันที่ผ่านมา
  • I'm about to just go back doing full body on Mondays Wednesdays and Fridays like I did when I started lol

    Robert SRobert S23 วันที่ผ่านมา
  • If I had $ I'd buy a gripper.

    i madeittothelibraryyay!i madeittothelibraryyay!23 วันที่ผ่านมา
    • Maybe you don't need one

      DaniellapaloDaniellapalo20 วันที่ผ่านมา
  • How do you get your veins like that?

    Kaizoku-oKaizoku-o23 วันที่ผ่านมา
    • Crazy low body fat

      Trent FTrent F21 วันที่ผ่านมา
  • lol. Im learning your hip exercises and thank you for it!

    Joy C.Joy C.23 วันที่ผ่านมา
  • hey arent the two reading different? I mean one in kilos and other in pounds?

    Shahzaib AhmedShahzaib Ahmed23 วันที่ผ่านมา
    • All equals out the same

      DaniellapaloDaniellapalo20 วันที่ผ่านมา
  • Jeff how Can i Best train the vastus latteralis ?? 🙏

    A EA E23 วันที่ผ่านมา
  • Thanks for showing me this! I need it for my physical test for my apprenticeship.

    Rois Mac ConnmhaighRois Mac Connmhaigh23 วันที่ผ่านมา
  • God your videos take to long to get to the point

    Magic EstradaMagic Estrada23 วันที่ผ่านมา
  • What brand of shirt microphone do you have? It sounds pretty good and i would like to purchase one.

    miragethesuprememiragethesupreme23 วันที่ผ่านมา
  • Hello, Jeff! Have you heard about myofascial release technique? Its real panacea for the athletes, hope you'll make a research and it'll be useful. Thank you for high quality content!

    Иван АнуфриевИван Ануфриев23 วันที่ผ่านมา
  • I thought this guy is you after reading his chanel name, but it is just similar:)

    ZoltanoMoltanoZoltanoMoltano23 วันที่ผ่านมา
  • Hey Jeff, I have some questions for you. Is there an email address I can reach you at?

    Evan GraberEvan Graber23 วันที่ผ่านมา
  • I feel lost without a video in 6 days...

    Matt GriffeyMatt Griffey23 วันที่ผ่านมา
  • Hey jeff, do a vid on why I can't slav squat and how can I fix it!

    CosmonauteableCosmonauteable24 วันที่ผ่านมา
  • I love Athlean-X !! I have lower back pain and left shoulder pain that kills. I have been trying to pick out your corrective exercises and wondering if we could get a video on them as a work out. I am thinking of a 3 month plan focused on posture and fixing my body for training. And sorry my noobness to real training oozes.

    kogsArmykogsArmy24 วันที่ผ่านมา
  • Hey I was just wondering how pasta would affect my diet, fat loss & muscle gain. Thnx

    SCRASSYSCRASSY24 วันที่ผ่านมา
  • Your life or your existence is killing your gains

    Glodus MuspellGlodus Muspell24 วันที่ผ่านมา
  • Do you guys know y my bicep dosent burn anymore when i do reps even when i am at my peak?In my right one it burns but not my left.Is this normal?

    YoboidildoYoboidildo24 วันที่ผ่านมา
  • But is this killing my gainz !~~

    ww kkww kk24 วันที่ผ่านมา
  • Thanks Jeff you are awesome!!

    Rafael SilvaRafael Silva24 วันที่ผ่านมา
  • Hey I have qeustion how do u avoid eating unhealthy foods but the foods r homemade and good

    Crimson XeranCrimson Xeran24 วันที่ผ่านมา
  • Interesting and Informative, cheers for that. And cheers to my bro for sending me the link to this channel.

    Richard DayRichard Day24 วันที่ผ่านมา
  • Please Watch my video 😊 and subscribe

    funvideos 4 youfunvideos 4 you24 วันที่ผ่านมา
  • Does anybody know how to get rid of the pain between the bicep and the forearm? I've been having this pain for months, any suggestions?

    Young OpsYoung Ops24 วันที่ผ่านมา
    • Whatcha more jeffz

      Shakirios eats CheeriosShakirios eats Cheerios22 วันที่ผ่านมา
Don’t Ignore THIS Early Warning Sign - MUSCLE LOSS!!