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grip strength

Build Massive Shoulders in 30 Minutes

bodyweight training, Expert Tips to Build Muscle

I’ve got some more awesome short workouts for you coming up, as I already published a quick workout to build up your arms here. These workouts are extremely effective when you find yourself in a time crunch.

Building strong and defined shoulders is a trademark of having a good physique. Having a good set of well developed shoulders will be visible in any article of clothing while also making the waist appear smaller. Double Whammy!

Broad shoulders in men will make you stand out in any room while improving posture. In women having broader shoulders will accentuate the hour-glass figure and make the waist appear smaller.

The exercises below will improve shoulder health, definition, size, and power.

Dumbbell 1 arm Push Press: Use the legs to give your typical overhead press some extra power. Accelerate the bar with as much force as you can generate and hold the lockout position on each rep (this will build shoulder stability). Performing the push press with 1-arm will also provide a challenge to your core (specifically obliques) to stabilize the torso with a weight being held overhead.


1.Perform 4 sets of 6-8 reps with 30 seconds of rest between arms

Bent Over Lateral Raise: To perform stand up with the feet shoulder width apart and a slight bend in the knee. Hinge over at the hips, creating a stretch in the hamstrings with your body at a 45 degree angle. With dumbbells in hand and the arms hanging down retract the shoulders and pull the dumbbells apart (reverse fly). Hold each dumbbell at the top of the movement to stop momentum and squeeze the shoulders together.

2a. Perform 2-3 sets of 12 repetitions, super-setting with exercise 2b with 0 rest.


2b. Perform 2-3 sets of 15 repetitions, super-setting with exercise 2a with 0 rest.

Dumbbell Standing Y Press: Hold dumbbells in a neutral grip position and press up and out to form a Y. This exercise greatly challenges the shoulders, upper back, and their respective stabilizers to support the weight overhead.

**video performed using pronated grip rather than neutral grip, either works

Overhead Javelin Press:  With a neutral grip hold a straight bar, or barbell if able in a neutral position as if you were throwing a javelin. Press the bar overhead and transfer the bar to your other hand, perform a press and transfer the bar back to the original hand. The javelin press will really burn the shoulders and stabilizing muscles while simultaneously challenging grip strength.

3. Perform 2 Sets of 6-8 repetitions on each arm, resting 45-60 seconds between sets.

There you have it, a quick workout to build health, ripped, shoulders in less time than it takes you to drive to the gym. Share me!

Copyright 2012 by Eric R Bach.  All rights reserved.  This material may not be duplicated or distributed without written consent from the author.

Fat Gripz Review

Lifting Tempo, Fat Gripz Review

Fat Gripz are a fat, rubberized attachment for dumbbells and barbells to increase the diameter of the bar, thus mimicking the feel of a fat bar for a fraction of the price. This increase in diameter posts a significant challenge to the forearms and biceps as they must work much harder to grip, and stabilize the barbell or dumbbell being used. I have used my grips for the past 9 months and noticed a significantly stronger grip while also adding size to my forearms and helping me break the 500lb mark in my deadlift.

Fat Gripz Pros:

  • Fat Gripz take stress off of your body, specifically at the elbow, wrist, and shoulder joint. This occurs because the wider grip more evenly spreads the weight across the body. This is the biggest difference I have noticed, as my shoulder pain and wrist pain has dissipated significantly.


  • Fat Gripz increase muscle stimulation across the upper body. Don’t believe me? Make a fist and squeeze as hard as you can, your back, chest, arms, and shoulders will all be firing. The same thing happens when you challenge your grip with Fat Gripz.


  • Because of the increased muscle activation and grip challenge, muscle imbalances will be challenged and in time, eliminated. The body consistently fights to keep growth in proportion as much as it can. When a weak leak is evident, such as the grip, growth of other tissues can be impeded. Stagnant upper body growth? Hit your forearms with a high frequency for a few weeks. Jump starting your forearm training and grip strength will lead to growth in other areas.


  • Fat Gripz are a high quality rubber and very easy to use. Simply slip on the Fat Gripz on your dumbbells or barbells (open side facing you for pulls, away from you for pushes) and get to work. I have had mine for 9 months and they look brand new, minus chalk marks on them. They are durable, easy to clean with soap and water, and take 10 seconds to put on.

Fat Gripz Cons:

  • First and foremost, the workout that Fat Gripz gives you is shit. It’s your typical body part split with super high volume on your arms. You will get a superior pump using this workout, but most likely lack luster results and translation to increased strength in your compound, which is the key to muscle growth.
  • At first, Fat Gripz will make you incredibly sore in the forearms, which can limit your next few workouts. Start slow with usage, maybe 2-3 sets of one exercise the first week while slowly adding volume.
  • You will use less weight, at first at least. Especially in pulling exercises such as dumbbell rows, the weight you use will significantly decrease. This won’t last long, so suck it up and work through your frustrations.

Fat Gripz Review

Fat Gripz are a wonderful addition to any fitness enthusiasts’ workout. Fat Gripz provide a unique muscle stimulation that can only be matched by fat bars, but for a fraction of the price.  They can be found here at Elitefts.net. Fat Gripz will eliminate weak points, protect joints, increase muscle activation, and build a bone crushing grip. Stay away from the Fat Gripz workout and stick to compound exercises. I don’t use my Gripz when performing near maximum attempts, but include them on nearly all my assistance exercises. Fat Gripz can be an essential tool

Stay away from the Fat Gripz workout and stick to compound exercises. I don’t use my Gripz when performing near maximum attempts, but include them on nearly all my assistance exercises. Fat Gripz can be an essential tool to all athletes, but especially Mixed Martial Artists, Wrestlers, and other combative atheletes.

Fight through the initial ego struggle of using less weight and stay the course, it will pay dividends faster than you think! I highly recommend Fat Gripz for anyone looking to provide a unique challenge to their workouts with this durable, effective, and cost-effective alternative to fat bar training.

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