Why modern barbells & dumbbells
are killing your size and strength gains

…and how to fix this problem

Old School Barbells & Dumbbells

Average handle diameter
2 to 2.5 inches

when many unbroken strength records were set

Pro Athlete Barbells & Dumbbells

Average handle diameter
2 to 2.5 inches

used today at the best training centers around the world

Modern Gym Barbells & Dumbbells

Average handle diameter
1 inch

cheaper to make and easier for teens and female gym users to hold

Modern regular dumbbells might be cheaper to make and easier to pick up, but they are robbing you of serious strength and muscle gains...

Man using Fat Gripz on an olympic bar

The first time you pick up a thick bar you will literally feel the muscle fibers in your arm "switch on" and work harder than ever before.

Brooks Kubik Dinosaur Training book

"Using a thick handled bar is one of the very best things you can do to develop maximum muscular size and strength. The thick bar work allowed them [old time strong men] to develop levels of upper body power virtually incomprehensible to those who train only with regular bars."

Brooks Kubik — Multiple World Record Holder & Author of Dinosaur Training

Introducing…Fat Gripz

Introducing Fat Gripz

Fat Gripz are made from a high density military grade compound a lot like rubber that can be pulled open and will then snap back and clamp itself round the bar. This will instantly convert dumbbells, barbells and pull-up bars into thick bars (so that you can reclaim your lost size and strength gains).

1
2
3

Quickly and easily fit Fat Gripz onto your weights.

If your big bench-pressing muscles (pecs, delts, triceps) can handle 400lbs but your hands and forearms can only handle 300lbs, then your bench press is 300lbs. The biggest weakness almost every lifter and athlete has is in the hands and forearms. Think that's not a problem? Think again. The hands and forearms are your point of contact with the weight in 95% of exercises. Fat Gripz increase muscle activation throughout the entire arm and solve this problem by adding size and strength to the forearms and upper arms, fast."

Background photo by Anderson Mancini

NFL promoted by the Patriots' All-Pro safety

The Patriots' All-Pro safety mentions
Fat Gripz as one of his professional workout tools in October's issue of
Men's Health, 2013.

Men's Health
Fat Gripz have been featured in Bodybuilding.com, Muscle Development magazine, Men's Health magazine, Men's Fitness magazine, The Four Hour Chef, GNC stores, Ironman magazine, Muscle & Fitness magazine, Flex magazine and MMA Sports magazine.

TRY FAT GRIPZ RISK-FREE FOR 60 DAYS. IF YOU DON'T FEEL THE IMPACT IN YOUR ARMS IN YOUR VERY FIRST WORKOUT, WE'LL HAPPILY GIVE YOU A
FULL AND IMMEDIATE REFUND (WE'LL EVEN PAY SHIPPING BOTH WAYS).

Fat Gripz are certified kick-ass!

Fat Gripz are the new worldwide training phenomenon which help add muscle and strength to your body in record time. They have been described as "the biggest thing to happen to weight training in the last decade".

Fat Gripz are now used by members of the Special Forces, Marine Commandos, pro football teams, top MMA fighters, champion bodybuilders (including Mr Olympias, Jay Cutler and Phil Heath), law enforcement officers, elite powerlifters and many other athletes. AND Fat Gripz have also been featured by Men's Health Magazine, Men's Fitness magazine, Ironman magazine, Flex magazine, Maximum Fitness magazine, Musclar Development magazine and the New York Times #1 Best Seller, The 4 Hour Body by Tim Ferriss.

"Fat Gripz are amazing for building BIG arms."

Jay Cutler — 4x Mr Olympia

"Fat Gripz are better than anything else I have seen."

Charles Poliquin — strength Coach to over 400 Olympic Athletes

What you will get on this page:

Don't believe What we tell you!

Read other peoples' reviews of Fat Gripz.

Dave Tate

Holder of elite status in powerlifting (in 3 weight classes)

Jay Cutler

4x Mr Olympia champion
& 3x Arnold Classic champion

Phil Heath

2x Mr Olympia champion

Brandan Fokken

Team Bodybuilding
2x Muscle and Fitness online winner

… and read what many of our 250,000+ Facebook fans have written on our Facebook page…

Read more on our Facebook page

TRY FAT GRIPZ RISK-FREE FOR 60 DAYS. IF YOU DON'T FEEL THE IMPACT IN YOUR ARMS IN YOUR VERY FIRST WORKOUT, WE'LL HAPPILY GIVE YOU A
FULL AND IMMEDIATE REFUND (WE'LL EVEN PAY SHIPPING BOTH WAYS).

A Bullet Point Summary of Fat Gripz

Fat Gripz in a nutshell

Example: if your big bench-pressing muscles (pec, delts, triceps) can handle 400lbs but your hands and forearms can only handle 300lbs, then your bench press is 300lbs. The biggest weakness almost every lifter and athlete has is in the hands and forearms.

Think that's not a problem? Think again. The hands and forearms are your point of contact with the weight in 95% of exercises. Fat Gripz increase muscle activation throughout the entire arm and solve this problem.

What Are Fat Gripz?

Fat Gripz are the new worldwide training phenomenon which helps add muscle and strength (especailly big arms) to your body in record time. They have been described as "the biggest thing to happen to weight training in the last decade".

How Good Are They?

Fat Gripz are now used by members of the Special Forces, Marine Commandos, top pro football teams, top MMA fighters, champion bodybuilders, elite powerlifters and many other athletes. They have also been featured by Men's Health Magazine, Men's Fitness magazine, Ironman magazine, Flex magazine, Maximum Fitness magazine, Muscular Development magazine and the New York Times #1 Best Seller, The 4 Hour Body, by Tim Ferriss.

How Exactly Do They Work?

Fat Gripz instantly convert barbells, dumbbells, chin-up bars and exercise machines into THICK BARS.

What Are Thick Bars?

Thick bars are simply barbells, dumbbells and pull-up bars with a thicker diameter handle. A standard barbell, dumbbell, or chin-up bar typically has a handle with a diameter of about 1 inch. A thick bar will often have a diameter of more like 2.5 inches (some look more like truck axles) and if you've ever used you will know that it feels completely different.

What's So Special About Thick Bars?

Using a thick bar means MORE MUSCLE AND STRENGTH on your body. Thick bar training produces much bigger strength and muscle gains (especially big arms) compared to standard training equipment… and many people find them much easier on their joints too.

Why Does Using A Thick Bar Have That Effect?

Thick Bars (and Fat Gripz) work for many reasons including:

  1. Increased muscle activation—thicker handles stimulate much more muscle activation in the hands and forearms and in the upper arms and whole upper body. More muscle activation means much bigger muscle and strength gains.
  2. "Unlocking" muscle gains—thick bars make your hands, fingers and forearms so much stronger that your body can finally stop "holding back" the strength and muscle gains in your uppers arms, back and chest.
  3. Complete training—thick bar training automatically trains your hands, fingers and forearms at all angles. If you are bench pressing, the thick bar will train your hands and forearms in a completely different way than if you are doing chin ups with a thick pull-up bar.
  4. Natural movement—thick bars perfectly replicate the natural function of the human hand – lifting heavy, awkward objects.
  5. Automatic training—thick bars means you are training your grip the whole time and you don't even need to do any extra exercises.
  6. Concentration—thick bars are harder to handle so you need to concentrate a lot harder to lift the weight. Some credit this alone with making them significantly stronger.
  7. Less imbalances and injuries—thick bars shift the stress off the joints and onto the muscles because a thick bar spreads the weight over a larger area of the hand (just imagine bench pressing with a thick bar compared to a standard skinny bar). It also makes the forearms extensors (the muscles on the top of the forearm) and forearm flexors (the muscles on the bottom) both work similar amounts and so helps avoids imbalances, weaknesses and injury.

Should I Use Fat Gripz Or Thick Bars?

Thick bars are great but they are very expensive and, therefore, quite rare (a thick bar may cost $300–$800 and a set of thick-handled dumbbells may cost $10,000–$25,000). Also, you can't take them to different gyms easily (unlike Fat Gripz) and thick chin-up bars and thick-handled exercise machines are almost non-existent.

What Will YOU Get From Using Fat Gripz?

Big arms. More muscle. More strength. It's as simple as that. Most people who train with Fat Gripz find that their arm size and strength (in particular) increases dramatically and, as a result, their whole upper body grows. You will literally feel them working the very first time you use them.

Fat Gripz are super high quality, fully portable and will give you the benefits of a gym full of thick bars (no matter where you train) at a fraction of the cost.

Switching to Fat Gripz might be the single biggest difference you can make to your muscle size and strength today.

Can I Just Make A Home-made Version?

No. The design and manufacture of Fat Gripz are the result of years of extensive testing and refinement including input from some of the best strength coaches in the world. The design, manufacture and materials used to make Fat Gripz have been tested and tweaked over and over until they were perfect for maximum effectiveness, usability, durability and safety. When you open the box you might be quite amazed by the quality, weight and strength of Fat Gripz. When you receive your pair, you'll see what we mean.

What If I Don't Like Them?

We think you'll love them but because we believe in Fat Gripz so much we'll take all the risk. If you don't literally feel the difference the very first time you use them, you can return them anytime within 60 days no-questions-asked….. and we will even pay the return shipping.

TRY FAT GRIPZ RISK-FREE FOR 60 DAYS. IF YOU DON'T FEEL THE IMPACT IN YOUR ARMS IN YOUR VERY FIRST WORKOUT, WE'LL HAPPILY GIVE YOU A
FULL AND IMMEDIATE REFUND (WE'LL EVEN PAY SHIPPING BOTH WAYS).

The Secret is in the Design

We are often asked why Fat Gripz have angled ends… but this will become clear to you as soon as you start using them.

You see, a great piece of training equipment is the EZ bar:

Fat Gripz easily attaches to a wide variety of gym equipment including the EZ bar.

The EZ bar is very versatile and can help to keep the joints healthy by allowing people to perform certain exercises in a more natural hand and wrist position.

If we had simply made the ends of Fat Gripz flat (which would have been much easier!) Fat Gripz would not have been easily usable in EZ bars (the outside edge of the Fat Gripz needs to be long enough for a man's hands and the inside edge needs to be short enough to fit on the angled section of an EZ bar).

Because we had decided to that Fat Gripz would be the ultimate thick bar training adapter, we were not prepared to compromise by taking the easy option and making the ends flat. We spent a long time getting the angled ends just right and, when you use your Fat Gripz, you will see that they fit very well on EZ bars too.

Insane Quality Control

Fat Gripz are certified kick-ass!



Would you believe us if we told you that every pair of Fat Gripz is inspected by hand for quality? Would you believe us if we told you that every single pair of Fat Gripz is machine tested for the correctness hardness/softness using a specialized puncture testing machine… and that any pair of Fat Gripz that is not within a very strict tolerance range is automatically rejected and never sold? Well, that is exactly what happens. We take our quality control very seriously.

How Fat Gripz Work For Your Sport

  1. Bodybuilding & Muscle—Using Fat Gripz increases muscle activation throughout the entire arm and whole upper body. Many bodybuilders actually report the biggest size gains in the biceps and triceps after using Fat Gripz, as well as the forearms.
  2. Crossfit & Functional Strength—The axle bar (thick bar) is a very popular tool with Crossfitters. Crossfitters are training to make their entire body perform at the highest level. Grip training and overall arm strength is a huge part of this which is why Fat Gripz are now very popular with Crossfit athletes.
  3. MMA—Grip strength is essential in MMA. Grapplers need a very powerful grip but standard barbells and dumbbells are too skinny to help them develop the strength in their hands and wrists. Fat Gripz, however, are different. The thicker diameter is much closer to the size of a person's wrist which makes them perfect from developing grip strength for grappling.
  4. Team Sports—Many pro athletes (football, baseball, rugby, basketball, hockey) are using Fat Gripz now to make themselves stronger and more injury resistant. You will find Fat Gripz in the weight rooms of many major professional, international and university sports teams.
  5. Powerlifting—Dave Tate, world famous elite powerlifter and owner of EliteFTS has spoken extensively about the benefits of Fat Gripz for powerlifters.
  6. Law Enforcement & Military—One study showed that the number one factor for success in a violent conflict for secret service agents was weapon retention (a major factor of which is grip strength. Not surprisingly, Fat Gripz are now used by many special forces military and law enforcement officers.
  7. Strongman—Many strongman events require competitors to lift very awkward, heavy objects with their hands. Standard barbells and dumbbells simply aren't going to replicate this which is why many strongman competitors are now using Fat Gripz.
  8. Arm Wrestling—It goes without saying that extreme power in the hands, wrists and forearms is a necessity for success in arm wrestling competition. Many top arm wrestlers including Mens World Champion, Geoff "The Haleraiser" Hale and Womens World Champion, Sarah Bäckman, use Fat Gripz.
  9. Injury & Joint Health—Thick bars shift the stress off the joints and onto the muscles because a thick bar spreads the weight over a larger area of the hand (just imagine bench pressing with a thick bar compared to a standard skinny bar). It also makes the forearm extensors (the muscles on the top of the forearm) and forearm flexors (the muscles on the bottom) both work equally which helps avoids imbalances, weaknesses and injury.

TRY FAT GRIPZ RISK-FREE FOR 60 DAYS. IF YOU DON'T FEEL THE IMPACT IN YOUR ARMS IN YOUR VERY FIRST WORKOUT, WE'LL HAPPILY GIVE YOU A
FULL AND IMMEDIATE REFUND (WE'LL EVEN PAY SHIPPING BOTH WAYS).

The History, Science & Benefits of Thick Bar Training (Article)

There has recently been something of a re-discovery of thick bar training; a training style which Old-Time Strongmen knew all about and used to great effect but which has almost been forgotten in modern times.

In this article, we will examine how thick bar training works, why it is now used by many champion bodybuilders, top pro football players and Special Forces soldiers and why it can make a BIG difference to YOUR muscle and strength gains.

What Is Thick Bar Training?

If you are not familiar with thick bars, they are simply barbells, dumbbells and pull-up bars with a much thicker handle. A standard barbell, dumbbell, or pull-up bar typically has a handle with a diameter of about 1 inch. A thick bar will often have a diameter of more like 2.5 inches (some look more like truck axles) and if you have ever picked one up you will know that it feels completely different. A recent article contained a comment by a very experienced powerlifter who had recently switched to thick bars. He said: "it was like picking up weights for the first time again". Many lifters report a similar experience.

So, thick bar training simply means using a thick barbell, thick dumbbells and thick chin-up bar in your usual training program.

The History Of Thick Bar Training

Thick bar training was born by accident really. In the old days, there was no such thing as a standard barbell and good quality training equipment was often hard to find. You could not just drive down to your local gym equipment store and pick up a set of free weights.

So, old time strongmen either had to have their equipment custom made or improvise and fashion their equipment out of what they could find in scrap yards. This made for some interesting equipment and is the reason for the famous challenges they performed like the Wheels of Appollon (railway wheels) and the Thomas Inch Dumbbell.

The turn of the century strongmen, many of whom were much stronger than most of our modern champions, were well acquainted with the incredible effect of thick bar work. They thrived on it. Thick bar work is thought to be one of the reasons that they were able to develop levels of upper body power and muscularity which are almost difficult to believe.

Thick Bar Training Today

Now, in the modern day, thick bar training is relatively unknown among the mainstream fitness crowd but it is widely used by the military and elite athletes and more and more people, especially bodybuilders, are discovering its benefits.

The recent re-discovery of thick bar training can be attributed in large part to its use by many of todays most highly respected strength coaches who have revived it to great effect with their elite athletes. Here is what some of them have to say about it:

"I am a big believer in using thick-handled barbells, dumbbells and apparatus such as pull up bars. The results are well worth the investment, as they will produce superior results in strength training."

Charles Poliquin — strength Coach to over 400 Olympic Athletes

"Using a thick handled bar is one of the very best things you can do to develop maximum muscular size and strength. The thick bar work allowed them [old time strong men] to develop levels of upper body power virtually incomprehensible to those who train only with regular bars…"

Brooks Kubik — author of legendary training manual, Dinosaur Training

"Invest in a thick bar and do all of your exercises with it. I have every thick barbell and cable attachment known to mankind at my gym."

Joe "Pro-Maker" Defranco — world famous strength coach who has worked with players on all 32 NFL teams

"Once you go fat [thick, fat bar training], you will never go back."

Dave Tate — world famous powerlifter

How And Why Does It Work?

The interesting thing about thick bars is that many people (understandably) have trouble seeing how something as simple as switching to a thick bar can supposedly unlock such major muscle and strength gains, not just in the hands and forearms, but throughout the whole body.

That understandable skepticism might change the first time you use a thick bar.

In fact, you may want to take it easy the first time. Many trainees report that their forearms and biceps are sore to the touch for days after the first time using with a thick bar.

There are several reasons why they work so well:

1. Irradiation and harder muscle contractions

Thicker handles stimulate far more muscle activation in the hands and forearms and in the upper arms and whole upper body. How does working the hands and forearms harder increase muscle and strength gains in the whole upper body? It works by the principle of irradiation.

"A muscle working hard recruits the neighboring muscles, and if they are already part of the action, it amplifies their strength."

Sherrington's Law of Irradiation

When you contract a muscle hard, the muscles around it contract as well. Therefore, to get a maximal contraction in your biceps, for example, you need to get your forearms contracting maximally too.

Let me demonstrate. Try flexing your bicep as hard as possible without making a fist. Now try and flex your bicep as hard as possible while making as tight a fist as possible and squeezing. You should be able to contract your bicep much harder when making a tight fist. If you flex your forearms hard enough you will begin to feel tension not just in your arms, but in your shoulders, chest and back.

This is called irradiation. What is happening is that the nerve impulses of surrounding muscles can amplify the effect of that muscle. Because thick bars make your hands and forearms work harder, the contractions in other muscles including the biceps and triceps and even the muscles in the shoulders, back and chest, will contract much harder which means more strength and more muscle.

You can use a standard bar and squeeze it hard but this doesn't work the way a thick bar does. If you grip a standard bar hard while doing something like bench presses you will begin to feel the effects of irradiation. The problem is that gripping a regular bar is really easy and its small diameter makes it very difficult to squeeze it hard.

The great thing about thick bar training is that you have no choice but to grip the bar hard because its hard to hold on to. If you use a weak grip doing thick bar pull-ups, for instance, you simply will not be able to hold onto the bar. When you do pressing movements, you will be able to generate a better squeeze and more tension onto the bar compared to a thin bar. This will allow you to use the irradiation principle to the max. You will be able to lift more in the military press, bench press, etc.

Of course, more muscle activation means significantly bigger muscle and strength gains.

2. Weak links (and neural inhibition) eliminated

Your body is highly sophisticated. It has protective mechanisms built-in to minimize the risk of imbalance and injury. Therefore, it will hold back the strength and size of some muscles if it detects that other muscles around it are too weak. This is known as neural inhibition.

This is one reason that successful powerlifters work hard to build huge, powerful back muscles; to improve their bench press. Sounds counter intuitive at first but training your back pulling muscles gets you stronger on your front pushing muscles. They do this because they know that their body needs that balance and stability to get stronger.

Thick bars make your hands, fingers and forearms so much stronger that your body can finally stop holding back the muscle and strength gains in your upper arms, back and chest.

3. Training at all angles automatically

Thick bar training automatically trains your hands, fingers and forearms at all angles. If you are bench pressing, the thick bar will train your hands and forearms in a completely different way than if you are doing chin ups on a thick bar. Other grip training methods like grippers can be useful too but they are one-dimensional, training the hands and forearms in the same way over and over which can potentially lead to imbalances and injury.

Thick bars also perfectly replicate the natural function of the human hand i.e. lifting heavy, awkward objects. Humans have evolved to use their hands to climb trees and rock faces, carry logs and animals. Thick bars are a great way of replicating this.

4. Grip training no longer an afterthought

Training the grip, hands and forearms has often been relegated to an afterthought. Most trainees have thrown in a few wrist extensions or grip exercises after a training session. With thick bars, you are training your grip and forearms the whole time and you don't even need to do any extra exercises.

5. Concentration / focus

Because thick bars are harder to handle, you need to concentrate a lot harder to lift the weight. Some credit this alone with making them significantly stronger.

Thick bars are more difficult to control. Compared to an Olympic barbell, a bar with a 2 inch or 3 inch diameter seems like a log. Imagine bench pressing, military pressing and deadlifting a telephone pole! That's what it feels like when you use a thick bar. You cannot rely purely on style, form, timing or technique to complete a lift. You have to do it with sheer strength.

6. Less stress on joints, less injuries, less imbalances

This is an interesting one. Many people use thick bar training because of how fast it adds muscle to their body compared to standard bars.

It is also interesting to note, though, how many lifters report that thick bar training has actually cured (and presumably therefore, prevented) all types of injuries including wrist, elbow and shoulders issues.

It seems that thick bars shift the stress off the joints and onto the muscles which is, of course, exactly what we want.

This effect is thought to be because a thick bar spreads the weight over a larger area of the hand (just imagine bench pressing with a thick bar) which, in turn, means that that weight is more evenly distributed throughout the entire arm. Its a bit like this difference between someone standing on you wearing sneakers and someone standing on you wearing high-heeled shoes (neither are recommended, by the way). As a result, lifters who have long since given up various pressing movements like bench presses and overhead presses are often able to perform these exercises again pain free (in some cases, instantly) the first time they use a thick bar.

In addition, the thick bar also changes the biomechanics of the lift enough so that when you pick up a thick bar, forearms extensors (the muscles on the top of the forearm) and forearm flexors (the muscles on the bottom) both work similar amounts (if you just pick up a thick-handled dumbbell you will instantly feel that). With standard bars, the forearm flexors do almost all the work which can cause imbalances, injuries, strength plateaus and tendonitis.

Of course, fewer injuries mean more productive training too because consistency is essential.

How You Can Use Thick Bars To Increase Your Results

So, we explored what thick bars are and how they work.

Now, here are the take home points for you:

This part is simple. Use them for everything. Use thick barbells, dumbbells and pull up bars for all exercises: bench presses, overhead presses, chin-ups, pull ups, rows, deadlifts , curls and tricep extensions. It is common for lifters to have to reduce the weight at first (in some cases significantly) which really shows up the weakness they may not have realized they had but they soon bounce back and go well beyond their previous training maxes.

A NOTE OF CAUTION: always use a properly set up power rack or competent spotters for thick bar bench presses and overhead presses. Never lift a thick bar over your body without one or both of these. Its unlikely that you will ever drop the bar but there is an increased risk so don't take the chance.

Take extra care when you begin to incorporate thick bar work. Drop the poundage at first. You will not be able to handle your regular poundage when you first begin thick bar movements but, don't worry, your hands and forearms will quickly catch up and you will blow your old max lifts out of the water.

Where Do I Find A Thick Bar?

There is the only drawback with thick bars. They are rarely found in gyms because they can be very expensive. If you don't fancy throwing down some major cash on thick bars, thick-handled dumbbells and thick pull-up bars, then get yourself a thick bar adapter called Fat Gripz. In my experience, Fat Gripz are just as good as thick bars, if not better (because they are portable and fit on almost anything) but they are a fraction of the cost. Strength legends Dave Tate and Charles Poliquin both recommend them too.

Conclusion

Thick bars develop levels of muscle and strength that cannot be duplicated with standard equipment.

It is not uncommon for even an experienced lifter to make significant muscle gains in just a few months by switching to thick bars.

TRY FAT GRIPZ RISK-FREE FOR 60 DAYS. IF YOU DON'T FEEL THE IMPACT IN YOUR ARMS IN YOUR VERY FIRST WORKOUT, WE'LL HAPPILY GIVE YOU A
FULL AND IMMEDIATE REFUND (WE'LL EVEN PAY SHIPPING BOTH WAYS).