The better the form of the pull ups you manage whilst using this technique the more successful you should ultimately be in improving your pulls using grease the groove. The basic premise in greasing the groove is to do the same exercise frequently, with every set performed without going to muscular fatigue. How does Grease the groove training work? More precisely, each individual movement- the chin-up, the push-up, the squat- is its own skill. However, greasing the groove works for a whole range of exercises and so can be employed elsewhere in your exercise regime. There are some distinct advantages to GTG that you can’t get with other workout regimens! Greasing the groove is not a technique which is focussed on building muscle, though as a result of performing a large number of reps on a daily basis it is likely you will build muscle to some extent as a result of using the technique. Greasing the Groove: A More Effective Way to Prepare for Push Up Tests First, You Need to Be Able to Do Push Ups. He often refers to the Hebbian Rule which basically is where psychology meets neuroscience. More HERE on the general theory. One way to grease the groove is to just do the exercise whenever you think of it. If you choose just one exercise or even a few to do throughout the day, you’ll keep the number of times you repeat the exercise extremely low. Rather, the technique focuses on improving your form and technique in undertaking the specific exercise concerned as well as on building the neural pathways within your body which facilitate this technique. Disclosure: This is a professional review blog which gets compensated for the products/services reviewed by the companies who produce them. For example, you might do a grease-the-groove program focused on pull-ups. The chosen exercise is repeated with low numbers of reps but many numbers of sets. So how can you practice grease the groove pull ups if you wish to try out this technique? GTG workouts engage in these workouts throughout the working day with strategic rest days incorporated throughout the week. Continually greasing the groove will make doing push-ups feel more and more natural and easier, allowing you to gradually do more reps and building your strength in that exercise. Enter greasing the groove. Once your form has been perfected and you feel comfortable and safe, you can begin to adjust and increase your weights to build muscle. Doing so in this manner means that you allow your body plenty of time to build up these pathways without injury or lethargy getting in the way. Next to this I trained 3 times while leaving out all other pulling exercises. I was reading of the program and I am wondering about the training set. Instead of dreading hours at a cold and sterile gym, you can work out at home or your office at your own pace and with your timing! By engaging in GTG workouts, you’ll find your body gaining muscle and start seeing your progress without the end of the day exhaustion after an intense two-hour workout. Greasing the groove does work depending on what you expect to get out of it. That goes for both beginner level and advanced trainees. By choosing one move to focus on like a pull-up, you can plan and practice the move easily throughout the day. Pavel moved into training the Marine Corps when he moved to the United States and also brought his training program to the Navy Seals. The exact number of reps or sets will be different for each person who engages in GTG for their preferred exercise like pull-ups or other variations of the standard pull-up. Sometimes it’s just the idea of going somewhere for a long training session. I do not understand what it means and how to determine a training set. What Muscles Does Close Grip Pull Ups Work? I agree with Steve about being careful building your pull ups to that many. If you do it right, you won’t even break a sweat. However, many people are challenged by how to increase pushups and increase pull ups. We are independent bloggers and the reviews are done based on my own opinions. I recently tried grease the groove for pull ups, I did 80 pull ups per day, 10 per set and 2 sets per mini training. The entire concept of GTG can be applied to any type of workout or exercise but some of the most common are pull-ups. One of the key aspects of GTG is that you keep your reps low and spread them throughout the day. You’ll decrease the intensity of your daily workouts and instead increase the frequency that you engage in them. But the results of GTG has been proven time and time again. Grease the Groove – Pull Ups. Perform 4 reps of pull ups multiple times a day, but allow yourself plenty of rest time in between the sets of reps. Many people dread heading to the gym. You also only do low reps of each exercise so your body is never fatigued to exhaustion. As you go along, you’ll be able to add more weight so that you continue to not be fatigued or tired when working out throughout the day. If all you can do is one rep, you can adapt the exercise slightly to allow yourself to at least get two reps in and then regress down to one. Work out what your maximum reps of a pull up are on a good day. If you link up overlapping muscle groups for a daily workout, you run the risk of fatiguing your muscles even more quickly. Divisez alors ce résultat pa… Greasing the groove can be used indefinitely as part of your exercise routine. From humble origins as the brainchild of a Russian strength coach to the offices of anyone who wants to gain muscle without exhausting themselves each day GTG has continued to gain popularity as a great way to grow without putting your health at risk. Prenons les Pullups par exemple. I think that many of you have been in a similar situation. With this in mind’ greasing the groove’ has become a training practice aimed at increasing these neurological pathways at the same time as increasing an individual’s strength and ability to perform a given exercise.