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

  • Published: 17 July 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 • 2 456

    ATHLEAN-X™   หลายเดือนก่อน

    *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  4 วันที่ผ่านมา

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

      • Michael
        Michael  20 วันที่ผ่านมา

        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  27 วันที่ผ่านมา

          But what if you already train grip?

          • The Slopes
            The Slopes  28 วันที่ผ่านมา

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

            • edgarsoccer6
              edgarsoccer6  29 วันที่ผ่านมา

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

              • XRPotato
                XRPotato  4 วันที่ผ่านมา

                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  4 วันที่ผ่านมา

                  My grip strength decreases a lot after cracking fingers..

                  • Sven Laverentz
                    Sven Laverentz  6 วันที่ผ่านมา

                    awesome , nothin more to say

                    • Zlatanzo
                      Zlatanzo  10 วันที่ผ่านมา

                      50kg right arm gang anyone?

                      • Cornelious Stradivarius
                        Cornelious Stradivarius  10 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.

                        • Miklós Pál Márton Molnár
                          Miklós Pál Márton Molnár  10 วันที่ผ่านมา

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

                          • Pinkwalrus _
                            Pinkwalrus _  12 วันที่ผ่านมา

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

                            • Hiruthic Sha
                              Hiruthic Sha  12 วันที่ผ่านมา

                              12.66 kg😭... I expected a lot

                              • Leo Leo
                                Leo Leo  13 วันที่ผ่านมา

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

                                • Bobby B
                                  Bobby B  14 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.

                                  • Adrian English
                                    Adrian English  14 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?

                                    • Golden Bro
                                      Golden Bro  14 วันที่ผ่านมา

                                      I squeezed my scale and got 58.4 lbs

                                      • Golden Bro
                                        Golden Bro  14 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

                                        • Zachary Alano Vázquez
                                          Zachary Alano Vázquez  16 วันที่ผ่านมา

                                          this dude should do a Joe Rogan interview

                                          • Anthony Ferro
                                            Anthony Ferro  16 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 :)

                                            • vivek chaturvedi
                                              vivek chaturvedi  18 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.

                                              • Loco En El Coco
                                                Loco En El Coco  19 วันที่ผ่านมา

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

                                                • F P
                                                  F P  19 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.

                                                  • Søren Mikkelsen
                                                    Søren Mikkelsen  20 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?

                                                    • cooper Lawton
                                                      cooper Lawton  21 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!

                                                      • Kyle Blaney
                                                        Kyle Blaney  21 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

                                                        • Southcidal Music
                                                          Southcidal Music  22 วันที่ผ่านมา

                                                          As a Saints fan, you reminds me of Drew Brees

                                                          • Desi Boys
                                                            Desi Boys  22 วันที่ผ่านมา

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

                                                            • Sam Raj
                                                              Sam Raj  22 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 😕

                                                              • durianrider
                                                                durianrider  22 วันที่ผ่านมา

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

                                                                • Dabhi Rakesh chorwd news
                                                                  Dabhi Rakesh chorwd news  22 วันที่ผ่านมา

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

                                                                  • Dt
                                                                    Dt  22 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.

                                                                    • Het Patel
                                                                      Het Patel  22 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...

                                                                      • nobody special
                                                                        nobody special  23 วันที่ผ่านมา

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

                                                                        • MRTatsaa
                                                                          MRTatsaa  23 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

                                                                          • MRTatsaa
                                                                            MRTatsaa  23 วันที่ผ่านมา

                                                                            deloads help

                                                                            • stevenmartinez35
                                                                              stevenmartinez35  23 วันที่ผ่านมา

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

                                                                              • Dimit K
                                                                                Dimit K  24 วันที่ผ่านมา

                                                                                I lost my grip strength due to overrecovery

                                                                                • Timothy Rementer
                                                                                  Timothy Rementer  24 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!

                                                                                  • İf you can't I do
                                                                                    İf you can't I do  25 วันที่ผ่านมา

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

                                                                                    • GANDROID1
                                                                                      GANDROID1  25 วันที่ผ่านมา

                                                                                      Se escucha mejor la voz de dobla Español😪

                                                                                      • Mirza Baig
                                                                                        Mirza Baig  25 วันที่ผ่านมา

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

                                                                                        • Giova Cityzen2
                                                                                          Giova Cityzen2  25 วันที่ผ่านมา

                                                                                          Hello Jeff...I am from Belgium, watching a lot of your THclips 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  26 วันที่ผ่านมา

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

                                                                                            • John Doe
                                                                                              John Doe  26 วันที่ผ่านมา

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

                                                                                              • Burt Macalin
                                                                                                Burt Macalin  26 วันที่ผ่านมา

                                                                                                Get to to damn point

                                                                                                • Kayn Solo jg
                                                                                                  Kayn Solo jg  26 วันที่ผ่านมา

                                                                                                  Sir how can i fix my biseps ? My right arm bigger than left by 1.5 inch

                                                                                                  • Visualizable
                                                                                                    Visualizable  18 วันที่ผ่านมา

                                                                                                    Get a gf

                                                                                                    • Jared Locke
                                                                                                      Jared Locke  26 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!

                                                                                                      • Michael Asamoah
                                                                                                        Michael Asamoah  27 วันที่ผ่านมา

                                                                                                        How do I cure muscle wasting

                                                                                                        • Michael Asamoah
                                                                                                          Michael Asamoah  27 วันที่ผ่านมา

                                                                                                          How can I stop muscle wasting please

                                                                                                          • XfrenkynatorX
                                                                                                            XfrenkynatorX  27 วันที่ผ่านมา

                                                                                                            I've got hypermobility in my ankle/knee/back/wrist, how do I strengthen my wrist?

                                                                                                            • Kevin Hurd
                                                                                                              Kevin Hurd  27 วันที่ผ่านมา

                                                                                                              I've been higher too!!!

                                                                                                              • Varun 99
                                                                                                                Varun 99  27 วันที่ผ่านมา

                                                                                                                Hey man can you do a POV video of your biceps?

                                                                                                                • Robert S
                                                                                                                  Robert S  28 วันที่ผ่านมา

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

                                                                                                                  • i madeittothelibraryyay!
                                                                                                                    i madeittothelibraryyay!  28 วันที่ผ่านมา

                                                                                                                    If I had $ I'd buy a gripper.

                                                                                                                    • Daniellapalo
                                                                                                                      Daniellapalo  24 วันที่ผ่านมา

                                                                                                                      Maybe you don't need one

                                                                                                                      • Kaizoku-o
                                                                                                                        Kaizoku-o  28 วันที่ผ่านมา

                                                                                                                        How do you get your veins like that?

                                                                                                                        • Trent F
                                                                                                                          Trent F  25 วันที่ผ่านมา

                                                                                                                          Crazy low body fat

                                                                                                                          • Joy C.
                                                                                                                            Joy C.  28 วันที่ผ่านมา

                                                                                                                            lol. Im learning your hip exercises and thank you for it!

                                                                                                                            • Shahzaib Ahmed
                                                                                                                              Shahzaib Ahmed  28 วันที่ผ่านมา

                                                                                                                              hey arent the two reading different? I mean one in kilos and other in pounds?

                                                                                                                              • Daniellapalo
                                                                                                                                Daniellapalo  24 วันที่ผ่านมา

                                                                                                                                All equals out the same

                                                                                                                                • A E
                                                                                                                                  A E  28 วันที่ผ่านมา

                                                                                                                                  Jeff how Can i Best train the vastus latteralis ?? 🙏

                                                                                                                                  • Rois Mac Connmhaigh
                                                                                                                                    Rois Mac Connmhaigh  28 วันที่ผ่านมา

                                                                                                                                    Thanks for showing me this! I need it for my physical test for my apprenticeship.

                                                                                                                                    • Magic Estrada
                                                                                                                                      Magic Estrada  28 วันที่ผ่านมา

                                                                                                                                      God your videos take to long to get to the point

                                                                                                                                      • miragethesupreme
                                                                                                                                        miragethesupreme  28 วันที่ผ่านมา

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

                                                                                                                                        • Иван Ануфриев
                                                                                                                                          Иван Ануфриев  28 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!

                                                                                                                                          • ZoltanoMoltano
                                                                                                                                            ZoltanoMoltano  28 วันที่ผ่านมา

                                                                                                                                            I thought this guy is you after reading his chanel name, but it is just similar:)วีดีโอ.html

                                                                                                                                            • Evan Graber
                                                                                                                                              Evan Graber  28 วันที่ผ่านมา

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

                                                                                                                                              • Matt Griffey
                                                                                                                                                Matt Griffey  28 วันที่ผ่านมา

                                                                                                                                                I feel lost without a video in 6 days...

                                                                                                                                                • Cosmonauteable
                                                                                                                                                  Cosmonauteable  28 วันที่ผ่านมา

                                                                                                                                                  Hey jeff, do a vid on why I can't slav squat and how can I fix it!

                                                                                                                                                  • kogsArmy
                                                                                                                                                    kogsArmy  28 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.

                                                                                                                                                    • SCRASSY
                                                                                                                                                      SCRASSY  28 วันที่ผ่านมา

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

                                                                                                                                                      • Glodus Muspell
                                                                                                                                                        Glodus Muspell  28 วันที่ผ่านมา

                                                                                                                                                        Your life or your existence is killing your gains

                                                                                                                                                        • Yoboidildo
                                                                                                                                                          Yoboidildo  28 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?

                                                                                                                                                          • ww kk
                                                                                                                                                            ww kk  29 วันที่ผ่านมา

                                                                                                                                                            But is this killing my gainz !~~

                                                                                                                                                            • Rafael Silva
                                                                                                                                                              Rafael Silva  29 วันที่ผ่านมา

                                                                                                                                                              Thanks Jeff you are awesome!!

                                                                                                                                                              • Crimson Xeran
                                                                                                                                                                Crimson Xeran  29 วันที่ผ่านมา

                                                                                                                                                                Hey I have qeustion how do u avoid eating unhealthy foods but the foods r homemade and good

                                                                                                                                                                • Richard Day
                                                                                                                                                                  Richard Day  29 วันที่ผ่านมา

                                                                                                                                                                  Interesting and Informative, cheers for that. And cheers to my bro for sending me the link to this channel.

                                                                                                                                                                  • funvideos 4 you
                                                                                                                                                                    funvideos 4 you  29 วันที่ผ่านมา

                                                                                                                                                                    Please Watch my video 😊 and subscribe

                                                                                                                                                                    • Young Ops
                                                                                                                                                                      Young Ops  29 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?

                                                                                                                                                                      • Shakirios eats Cheerios
                                                                                                                                                                        Shakirios eats Cheerios  26 วันที่ผ่านมา

                                                                                                                                                                        Whatcha more jeffz

                                                                                                                                                                        • Kade Powelson
                                                                                                                                                                          Kade Powelson  29 วันที่ผ่านมา

                                                                                                                                                                          you should cover smelling salts (risks)

                                                                                                                                                                          • Lonewolf 3056
                                                                                                                                                                            Lonewolf 3056  29 วันที่ผ่านมา

                                                                                                                                                                            Is push ups just strength training or cardio.

                                                                                                                                                                            • ItsJustJacob21
                                                                                                                                                                              ItsJustJacob21  29 วันที่ผ่านมา

                                                                                                                                                                              Hey Jeff, i've heard rumors that trying to build muscle as a teen can stun your growth. It would be great if you could make a video discussing whether or not this is true. Also i appreciate all of your content, all my gains are thanks to you.

                                                                                                                                                                              • Beth. L
                                                                                                                                                                                Beth. L  29 วันที่ผ่านมา

                                                                                                                                                                                If youre worried youll end up short then youre short. Now go build muscle

                                                                                                                                                                                • Jayson Gangone
                                                                                                                                                                                  Jayson Gangone  29 วันที่ผ่านมา

                                                                                                                                                                                  Hey Jeff, I love the videos! My wife and I are currently on our second round of your athlean xero program and really enjoying it. For the longest time I've had a constant clicking in my shoulders. I think this may be tendons snapping into place but I wanted to ask if there is anything I can do to address this as it can be a little uncomfortable.