GRIPPUL WORKOUT CALCULATOR
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6-Week Grippūl Isometric Strength Progression
Designed to optimize collagen synthesis, tendon remodeling, and high-threshold motor unit recruitment—this progression combines field-tested strength protocols with adaptive deload weeks. Sessions are structured around Max Voluntary Contraction (MVC) values, using calibrated 20mm Grippūl lifts. This cycle supports both recruitment and development phases.
Week 1
Load: 60% MVC
Volume: 4 sets x 10 reps
Hold: 5 seconds
Focus: Rate coding, safe intro load for collagen engagement.
Week 2
Load: 70% MVC
Volume: 3 sets x 7 reps
Hold: 5 seconds
Focus: Neural drive, increased recruitment, skin adaptation.
Week 3
Load: 80% MVC
Volume: 3 sets x 5 reps
Hold: 3 seconds
Focus: Max effort stimulus, high force transfer under short duration.
Week 4
Load: 60% MVC
Volume: 3 sets x 8 reps
Hold: 6 seconds
Focus: Deload: Tissue remodeling, tendon hydration, collagen realignment.
Week 5
Load: 85% MVC
Volume: 3 sets x 3 reps
Hold: 3 seconds
Focus: Reintroduction of intensity, tendon specificity under stress.
Week 6
Test Week
Action: Re-test MVC
Protocol: Standardized 20mm lift protocol, record both hands.
Focus: Evaluate phase response and calibrate new cycle.
