FAT GRIPZ
QUICK START GUIDE

How To Start Using Fat Gripz The Day You Receive Them


Here at Fat Gripz we've all spent many years figuring out how to be successful at building muscle and strength (especially big arms) and helping others do the same.

It’s important to us that everyone who buys Fat Gripz loves using them and gets great results so if you have any questions or concerns, we are here if you need anything.

Here is a Quick Start Guide on what to expect from your Fat Gripz and how to use them in your next workout:

The first time you use Fat Gripz the weights are going to feel heavier. Don't worry! This is normal and just means that you’ve identified the untapped muscles holding you back… and in the next few weeks, as you awaken those muscles with Fat Gripz, you’re going to notice a big difference in your arms!


Tip 1:

If you are relatively new to training I would suggest using your Fat Gripz as follows:

Standing dumbbell curls with Fat Gripz:

Grab the Fat Gripz with the slit towards your hands and your palms facing forward, curling both arms up at the same time.

1st set: 10 – 20 lbs (5 - 10 kg) x 20 reps
Rest 45 seconds

2nd set: 15 - 25lbs (7.5 - 12.5 kg) x 15 reps
Rest 45 seconds

3rd set: 20 – 30 lbs (10 - 15 kg) x 10 reps
Rest 45 seconds

Then, standing dumbbell hammer curls with Fat Gripz:

Grab the Fat Gripz with the slit towards your hands and your palms facing your thighs, curling both arms at the same time.

1st set: 10 – 20 lbs (5 - 10 kg) x 20 reps
Rest 45 seconds

2nd set: 15 – 25 lbs (7.5 - 12.5 kg) x 15 reps
Rest 45 seconds

3rd set: 20 – 30 lbs (10 - 15 kg) x 10 reps
Rest 45 seconds

Do these two exercises twice a week and try to add a little weight and/or an extra rep where you can. If you have a current training program, do these exercises at the start of your regular workout.

(Don’t worry if you need to use more or less weight than I have written here – these are just examples – although I always suggest people start lighter and more gently and increase the weight and intensity over a period of weeks because it seems to work much better.)


Tip 2:

If you are intermediate or advanced - training consistently for more than 6 months to 2 years - try this:

Whilst your hands and forearms are still getting used to them, try using Fat Gripz on every set except the first “work set”. That way you will still be able to use your max weights until your hands and arms catch up.

For example, let’s say you plan to do dumbbell curls with the 30lbs (15kg) dumbbells today. For the first few weeks using Fat Gripz I would suggest doing sets like this:

Warm-up sets:

  • 15 lb (7.5kg) dumbbells for 15 reps (warm-up set)
    (with Fat Gripz)
     
  • 25 lb (12.5kg) dumbbells for 10 reps warm-up set)
    (with Fat Gripz)
     

“Work” sets:

  • 30 lb (15kg) dumbbells for as many reps as you can with good form stopping 1 rep short of failure
    (without Fat Gripz)
     
  • 30 lb (15kg) dumbbells for as many reps as you can with good form stopping 1 rep short of failure
    (with Fat Gripz)
     
  • 20 lb (10kg) dumbbells for as many reps as you can with good form stopping 1 rep short of failure
    (with Fat Gripz)
     

This is just an example but do you see how it works?

You take the Fat Gripz off for the first heavy set with the 30lbs (15kg) dumbbells.

The idea here is making sure you don’t have to reduce your weights when you first start using Fat Gripz but you are still getting lots of sets and volume with Fat Gripz so that you create massive strength gains in the hands, wrists and arms meaning you will soon be able to handle a lot more weight (and build a ton a muscle!) and use your Fat Gripz on all sets.

Of course, 30 lbs (15kgs) might be too heavy or too light for you and that’s fine. My advice is always to start lighter and increase slowly on any exercise. This usually means much better long term muscle and strength building results.

Also, when you buy Fat Gripz you will be given a link to a private members page for Fat Gripz users. On it you will find lots of training suggestions and videos where you will learn how to get the most from your Fat Gripz no matter what your level or your goals.

Of course, you should consult a licensed physician before starting any exercise program and make sure you have read the Instructions For Fat Gripz Users HERE before starting to use your Fat Gripz.

Fat Gripz Products

Whether You Are Beginner, Intermediate or Advanced, Fat Gripz Will Help You Get Gig Biceps And Forearms Fast
Fat Gripz One Series
1,135
Fat Gripz One
$27.99
Outer Diameter

1.75 in / 4.45 cm

Primary Use

Functional Training For Size and Strength Development On All Exercises

Best For

Pull-Ups, Deadlifts & Bench Press

Not in USA? Select Country Below

Most popular Fat Gripz
12,570
Fat Gripz Pro
$29.99
Outer Diameter

2.25 in / 5.72 cm

Primary Use

Targeted Arm Training — Best for Building Big Arms

Best For

All Variations of Bicep Curls and All Axel Bar Training

Not in USA? Select Country Below


Fat Gripz Extreme
968
Fat Gripz Extreme
$36.99
Outer Diameter

2.75 in / 6.99 cm

Primary Use

Specialized Grip Training — Best for Pro Strength Athletes

Best for

Farmers Walks, Dumbbell Holds and other Strongman Exercises

Not in USA? Select Country Below

Best value Fat Gripz Bundle
Fat Gripz Total Progression Bundle

$94.97 Save $10
$84.95
Outer Diameter

All Sizes

Add to Cart

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Fat Gripz Cost Less Than A Tub Of Protein And Will Help You Build Muscle And Strength For A Lifetime

All Payments Are Processed by Shopify, Which Is One of the World’s Biggest Online Shopping Carts and Is Completely Secure

Every Pair Of Fat Gripz Comes With A Quick Start Guide And Training Program (2 Workouts Per Week)
So You Know Exactly How To Start Building Your Arms The Day You Receive Them

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Fat Gripz Videos

Fat Gripz Unboxing and Review

Check out an unboxing and full review of Fat Gripz (completely independent and unsolicited) and find out how they work right out of the box

Video Run Time / 3 Mins 17 Seconds

How to Use Fat Gripz

Learn how to use Fat Gripz in your training from world famous strength coach, Joe Defranco, who has worked with players on all 32 NFL teams

Video Run Time / 4 Mins 24 Seconds