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.


 
 
HEALTH DISCLAIMER
The material displayed on the Website is provided without any guarantees, conditions or warranties as to its accuracy. You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.