This Workout Uses 3 Different Grips and Stances to Spur Muscle Growth and Strength

Dec 12 / Build Muscle

  musclemorphosis.com on Jul 21, 2016 at 5:46am PDT A baseball pitcher can’t command just one pitch. He needs to be able to pound the zone with several different grips if he wants to be successful. You should use that same mindset in the gym, too. Maximize your gains by becoming a master of several grips and stances. This workout does just that to challenge your muscles in unique ways, accumulate more volume and time under tension, and stimulate new growth. Directions: Perform the 7 exercises in the order shown with little to no rest. Do 10 reps of each stance or grip before moving o...

 

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A baseball pitcher can’t command just one pitch. He needs to be able to pound the zone with several different grips if he wants to be successful.

You should use that same mindset in the gym, too. Maximize your gains by becoming a master of several grips and stances.

This workout does just that to challenge your muscles in unique ways, accumulate more volume and time under tension, and stimulate new growth.

Directions: Perform the 7 exercises in the order shown with little to no rest. Do 10 reps of each stance or grip before moving on to the next exercise.

1. 3-way squat: close-stance, normal-stance, wide-stance
2. 3-way 1-arm row, left: overhand-grip, hammer-grip, underhand-grip
3. 3-way 1-arm row, right: overhand-grip, hammer-grip, underhand-grip
4. 3-way 1-arm overhead press, left: overhand-grip, hammer-grip, underhand-grip
5. 3-way 1-arm overhead press, right: overhand-grip, hammer-grip, underhand-grip
6. 3-way biceps curl: overhand-grip, hammer-grip, underhand-grip
7. 3-way lying triceps extension: underhand-grip, hammer-grip, overhand-grip

That’s 1 round. Rest 1 to 2 minutes. Perform 3 to 5 total rounds.