Do you have any rules or guidelines when it comes to replacing traditional bars, dumbbells, and cable attachments with larger diameter implements (two inches and up) for bodybuilding purposes?
Also, are there specific exercises that you'd use them for and others you would avoid?
Lastly, how do you periodize the changes for maximum efficacy?
A. Theoretically, thick grips will offer a neural challenge thereby activating more motor units in the targeted muscle group(s), resulting in a greater strength and size gain over time. However, the effect may be exercise specific.
Researchers out of San Francisco State University recently ran a study comparing thick grip training with traditional Olympic bar training and found some interesting results (1).
Subjects performed one arm chest presses with an isometric contraction, at 45 and 90 degrees of elbow flexion (a medium and wide grip). They then measured force production with thin vs. thick bars at both angles, as well as EMG readings for the pecs and forearm flexors.
They found the subjects were actually eliciting higher muscle activation with the thinner grip (standard Olympic barbell size).
Does that mean we should throw out the thick bars with Crocs and Affliction shirts?
Here's my take. Fat bars are probably a waste of time for pressing exercises, but a valuable tool for pulling movements when periodized properly.
Here’s a quick Yes/No list for those of you that just skim my articles for irreverent one-liners, pictures of hot girls, and charts:
| Say “Yes” to Fat Bars with these exercises: |
|---|
| Pull Ups/Chin Ups |
| Bent Over Rows |
| Dumbbell/Barbell Curls |
| Seated Cable Rows |
| Lat Pulldowns |
| One Arm Rows |
| Upright Rows |
| Say “No” to Fat Bars with these exercises: |
|---|
| Bench Press |
| Close Grip Bench Press |
| Overhead/Military Press |
| Dips |
| Tricep Extensions/Skull Crushers |
| Cable Pressdowns |
| Cable Crossovers |
| Back Squats |
| Front Squats |
| Say “Maybe” to Fat Bars with these Exercises: |
|---|
| Deadlifts |
| Cleans |
| DB Lateral Raises |
| *Try them out, if you notice a benefit, keep it in the loop. Those with trouble adding size to their traps may find the most benefit. |
As for the research, this is just one study…and it was isometric so it’s certainly not the final word on anything. But, it does make sense. When pressing the neural activation is coming from the load sensitive pressure on the hand pad, not gripping...which is why some people will bench with a false grip or even leave their hands open without suffering any strength loss. Gripping isn't an issue, compressive force is.