The more efficiently you can perform an exercise, the more reps you can do, and the more reps you can do, the stronger you become. I did this during law school. La pratica deve essere perfetta. A few weeks later, add another. La “formula” su cui si basa è altrettanto semplice ed è: specificità + frequenza = successo. The Art of Manliness participates in affiliate marketing programs, which means we get paid commissions on editorially chosen products purchased through our links. Greasing The Groove. The volume of pushing in this plan is heavy, so you’ll need some pulling to keep your shoulders healthy. Power to the People! At first they did, but now they don’t give it a second thought. Or, if you use the pomodoro technique in which you work intensely for 45 minutes and then take a break for 15, you could do your exercises at the beginning of your break. This in turn will lead to an increase in movement associated with the joint and encourage better performance from ourselves or our clients. When he tested himself a few weeks later, he was able to perform 20 consecutive reps, something he hadn’t even been able to do as a young Marine. Decide how to implement your GtG sets. Greasing the Groove (GTG) un metodo super efficace 4 Aprile 2020 - umbertom Il Greasing the Groove è una metodologia di lavoro estremamente efficace e diversa da tutte le altre, inventata da Pavel Tsatsouline e che ha l’obiettivo principale di incrementare la forza. Dopo l’allenamento devi sempre sentirti più forte rispetto a prima, se ti senti affaticato hai fatto troppo. Thus, neuromuscular efficiency makes you stronger. You shouldn’t even break a sweat. Questa metodologia è difficilmente applicabile nella vita di tutti  i giorni, per via dei molti impegni quotidiani. Greasing the groove (so do 50% of your max reps, for you, say 4 chin-ups) fairly regularly throughout the day, making sure you're fully recovered before the next set (fully recovered just means don't do 4, wait 10 seconds, then do another 4. Un allenamento efficace deve essere uguale e diverso allo stesso tempo. Greasing the Groove helps develop these neuromuscular connections when it comes to strength-heavy and difficult movement patterns. This could get in the way of your recovery for your regular training. You could have something structured like an every-hour-on-the-hour routine in which you perform your reps at the top of every hour. Because you kept far from failure when you performed the exercise and you had more than adequate rest time between bouts to recover, you shouldn’t feel tired or over-trained. To get going with GtG, you’ll start off doing 40% of that, or 4 reps. You might decide to do 5 sets a day or 20 pull-ups altogether. Se avete solo 5 piegamenti, posizionate le mani su un rialzo, oppure eseguiteli sulle ginocchia e riuscirete sicuramente a trovare, magari giocando con l’altezza del rialzo, il vostro 10 RM. Greasing the groove, as Tsatsouline explains it, means not working your muscles to the point of failure. Come fare a trovare un esercizio con il quale faccio massimo 10 ripetizioni? So instead of thinking of greasing the groove as a program in and of itself, think of it as a supplement to your overall strength training program. Ricordate di far passare almeno 15-30 minuti tra una serie e l’altra, di aumentare le serie giornaliere gradualmente, di rimanere freschi e ascoltare il vostro corpo. Per quanto riguarda il carico devi percepirlo come moderatamente pesante, per quanto riguarda le ripetizioni devono essere 5 o meno perché la forza è un’abilità specifica e poche ripetizioni sono specifiche per la forza massima. Certified Instructor. Aumenta progressivamente. Greasing the Groove. Greasing the groove simply means treating strength and performance like skills that you rehearse over and over at any opportunity, without allowing yourself to become fatigued. There’s no fixed recommendation for how many sets of an exercise you should do a day. The results found that the Grease the Groove progression (Group B) out-performed the Density progression (Group A) in both Hand Release Push Up and Pull Up improvement. The Convenience Factor. So if you grease the groove with pull-ups, you’ll notice an improvement on the number of overall pull-ups you can do, but you won’t see much of an improvement in other exercises. Fare il più possibile rimanendo il più freschi possibile. (focalizzato, impeccabile, frequente, fresco e fluttuante). Bodyweight exercises like pull-ups, push-ups, and dips are best for greasing the groove as they’re easier to do on a regular basis than, say, barbell exercises. Bilanciare frequenza e freschezza non è facile. It will typically only help you improve in the exercise that you’re greasing the groove on. Quindi stiamo ben lontani dal cedimento muscolare. Ascolta il tuo corpo. Follow this routine twice per week. Brett Più sarà alto più sarà semplice. There are two primary ways to get strong. I asked what … You’ll know if you’re adding too much too fast if you feel fatigued at the end of your set and/or the end of the day. It is basically training everyday a few times a day doing lower reps than normal, if you can normally do 10 chinups you might do 4 or 5. To become a better chef, you have to practice cooking. Come risolvere il tutto? Install a pull up bar in your door, then do five pull ups every time you pass through. Pratica da fresco e smetti di farlo prima che la performance cominci a deteriorarsi. Vediamo ora quelle che vengono chiamate “Le 5 F” del GTG: : focused, flawless, frequent, fresh, fluctuating. Questo, insieme alla corretta forma d’esecuzione, è fondamentale per la forza massima. Greasing the groove is not focused on huge muscle gains but rather specific muscle strength, skill and expertise of a movement. Remember, the goal isn’t to go to failure. Currently, I GtG with pull-ups and kettlebell swings. Questo è il momento perfetto (purtroppo) per provarla. Naturally, if you are training for strength endurance rather than absolute strength, you should train with lighter loads. Instead, you should feel stronger. You could also put a pull-up bar or kettlebell somewhere in an area of your office/house that you frequently walk by. L’alta tensione richiede varie cose: una resistenza esterna significativa, ripetizioni per serie che non superano le 5, un approccio ad ogni serie da freschi e un movimento abbastanza lento (da non perdere tensione). That contraction begins when your nervous system sends a signal to your muscle fibers. When a movement is performed over and over again, and the muscle fibers repeatedly receive an identical signal, a more efficient neuromuscular motor pattern develops. Arriverai ad avere un’ottima capacità di lavoro, ma non dalla notte al giorno. In cosa consiste? Now you’re up to 30 pull-ups a day. DETAILS Two 3.5-week, 3 or 5 day/week cycles were designed to test the study progressions above, and MTI advertised for Lab Rats via our weekly newsletter, Beta, which has 35,000+ … Consiste nel prendere un determinato esercizio o due e fare, nel corso della giornata, più serie possibili per un numero di ripetizioni che equivale a circa la metà. Nel corpo libero non abbiamo la possibilità di incrementare il carico esterno, è vero, ma i modi per incrementare o, eventualmente, diminuire la resistenza imposta da un determinato esercizio sono molti. Greasing the groove can definitely increase your strength. But, as effective as GTG is, there are a … Do you have anything better to do! "Greasing the Groove" This was the advice of my coach (Jason Struck) at Crossfit Full Circle today after my “Tactical Strength Challenge”. Ad esempio voglio fare il GTG con i piegamenti, tuttavia ho ben più di 10 piegamenti di massimale. With the more unstructured greasing the groove routine, the reps you perform each day will vary. When you grease the groove, you are NOT exercising to failure. Greasing the groove allows you to build strength without getting too tired or … One of the advantages of Grease The Groove is that you do not have to take out … If it’s a kettlebell swing, do a perfect, crisp swing. There’s little to no carry over in benefits to other exercises. You want to practice the skill of strength, but not become fatigued by it. And the rewards are outstanding. If you’re using a kettlebell, you want to keep the weight relatively low. Sometimes getting in a 45 minute to an hour and a half workout is not feasible. When you lift a heavy weight (be it yourself or a barbell), your muscles contract. 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Pavel Tsatsouline and Greasing the Groove “Grease the groove” is a style of training that was developed by legendary Spetsnaz trainer Pavel Tsatsouline. Oppure voglio farlo con le trazioni, tuttavia  riesco a fare solo 5 trazioni. Runners are known for many things: insatiable appetites, black toenails, countless race medals, innumerable running shoes, and the ability to launch snot rockets with the best of them. daniel vintila Level 3 Valued Member. You can easily fit it into spare moments, it keeps you active during the day, you can do it at the office because you won’t get sweaty, it doesn’t require a gym membership or special equipment, and it doesn’t leave you really tired. GtG has a downside too though. So just blast the groove on the days you’re not doing other dedicated workouts, or after the primary workouts themselves. One powerful training technique that is rarely discussed is greasing the groove. Do his co-workers think he’s a weirdo? You might not have thought of strength as something to be practiced, but you ought to. If you continue to use this site we will assume that you are happy with it. Just like grilling a steak or speaking a foreign language, strength is a skill, so practice it! se vuoi diventare forte in qualcosa devi praticarla in maniera specifica. I have been "greasing the groove" for the last month, doing pullups chinups and dips on rings. Anche variare serie, ripetizioni, prossimità al fallimento, serve per mantenere il tuo allenamento uguale ma diverso, per continuare a progredire. https://www.artofmanliness.com/articles/get-stronger-by-greasing-the-groove That is, it … Generalmente nel GTC ci si concentra su non più di due esercizi. One of the ways to build the skill of strength is by what Pavel calls “greasing the groove.” What exactly greasing the groove means, and how you can use this exercise method to build strength is what we’ll explain today. Now, let’s establish straight up that greasing the groove is not an optimal technique for muscle growth or fat loss. Chin-ups are easy to train at home using a portable chin-up bar. Mentre lo squat potete eseguirlo a corpo libero se siete assoluti principianti o nelle varianti del pistol, come il box pistol, giocando sull’altezza del box, che può essere qualsiasi cosa: una sedia, un divano, ecc. It involves doing the same exercise as frequently as possible and never going to exhaustion so that you become more proficient at it. January 20, 2016 Greasing the Groove. Jan 17, 2021 #2 The more you practice, the more of a pathway forms between your muscles and your nervous system. To become a defter tennis player you have to practice tennis. Perform the exercise several times a day at low reps. In fact, you don’t even want your GtG session to induce fatigue. Pavel Tsatsouline consiglia di prendere un esercizio tale per cui la metà delle ripetizioni massimali corrisponda a 5. • Questo significa più frequenza. L’obiettivo è fare il massimo volume (inteso come quantità di lavoro) di qualità possibile rimanendo il più freschi possibile. Some folks recommend doing 40% to 50% of your max weight/reps, while others say 50% to 80%. Because greasing the groove focuses only on that one exercise you’ve been practicing, don’t expect your ability to do other exercises to improve greatly too. Tuttavia se fai sempre la stessa cosa finirai per stallare. Con queste strategie è molto semplice rendere lo stesso esercizio estremamente più semplice o più complesso. Ad esempio potete fare trazioni con fermo mento alla sbarra e squat ad una gamba se il vostro livello è elevato, se siete principianti potete fare trazioni orizzontali, andando a giocare sulla distensione delle ginocchia; più saranno i talloni vicino al sedere più sarà semplice e viceversa. Let’s say right now you can do 10 pull-ups. If you prefer something a little less structured, just set some conditional rules that will determine when you grease the groove. Articolo a cura del Personal Trainer Nicholas Nasso @nassonicholas, Dimagrire in modo rapido! Bisogna ascoltare il proprio corpo e avere pazienza nell’aumentare volume e frequenza. Ricordate di scegliere massimo due esercizi e che essi non vadano in contrasto tra loro. greasing the groove is ultimately doing the same exercise/s frequently, with every set performed without going to muscular fatigue. Greasing the groove is a great method for developing strength in a certain movement and is used most frequently with bodyweight movements. It you started playing the piano at age 30, at first it would feel very awkward, but would become more and more instinctive with years of practice. There are some nice advantages to the greasing the groove method of building strength. The muscle fibers recover and then adapt to the load, so that they rebuild stronger than before. Questo significa più forza. By regularly doing proper pull-ups, for example, you’re “greasing” the neurological groove that allows you to fire the muscles that are involved with performing pull-ups efficiently and effectively. Greasing The Groove I had a brief conversation with one of my athletes earlier this week, who was dismayed at their current inability to do large sets of strict pull ups. Or in other words, the more you practice, the more you “grease the neurological groove.” By regularly doing strength movements, we help the myelination process along, and increase the efficiency of the neuromuscular connections involved in those exercises. • Last updated: September 11, 2020. Contrariamente a quanto si pensa nel bodybuilding, le ripetizioni basse sono più facili da recuperare. When I was in law school, I would grease the groove with push-ups. E’ più efficace, più divertente e a minor rischio di infortunio da uso eccessivo. On the last rep of your greasing the groove sets, Pavel recommends that you “blast the groove” by performing the negative part of the movement (e.g., lowering yourself down on a pull-up) nice and slow. Vediamoli uno ad uno. Per la forza evita il fallimento muscolare e non avvicinarti neanche troppo nella maggior parte dei casi. Greasing the groove as a concept sounds great but the only time it worked was when implementing it into learning and not training. Greasing the groove (or GTG) is the best kept secret of the calisthenics community! To get stronger on your main lifts like deadlift or bench press, you need to regularly add weight to your deadlift and bench. If you absolutely suck at TGU's(raises hand)is it worth Greasing the Groove with Half-TGU's throughout the day? Instead, Pavel recommends “training as often as possible while being as fresh as possible.” That sweet spot is going to differ from man to man. My recommendation is to start conservatively, and gradually add volume and intensity throughout the weeks and months as your groove gets ever greasier. How you decide to break up your reps throughout the day is all a matter of preference. You don’t even have to train that hard – all you need is lots of easy mini-workouts to get stronger. “Greasing the groove” (GtG) is a phrase Pavel coined to describe what you’re doing when you consistently practice a specific strength skill. When I was down in the library studying, I’d work for 45 minutes and then crank out 5-10 push-ups during my 15-minute break. If it’s the pull-up, then do a strict, controlled pull-up. Whenever he went down into the basement, he had to perform 5 chin-ups. Greasing the groove is quite simple — you just start moving in repetitive patterns, alternating between easy peasy and real hard. And to become an all-around stronger man, you have to practice strength. Jimmy Sonni, managing editor at Huffington Post and author of a great biography on Cato, keeps a kettlebell by his desk for GtG-ing. For that last reason, it can be a great routine for LEOs and other first responders as they need to always be ready to hit the ground running and can less afford to go into their shift totally smoked from a heavy lifting session. In a couple weeks add another rep to your sets. Here’s how greasing the groove will make you stronger, more muscled (a bit), fit, mobile and live a longer, healthier life. Efficient neuromuscular motor patterns not only make movements easier to perform, but also lend the movement more potential force. With the first, you lift progressively heavier weights, which causes micro trauma (tiny tears) in the muscle fiber itself. Rather than waste valuable hand energy by typing a long list of assistance exercises on the nautilus machines, I told her to do one thing: Grease the groove. The faster the muscles contract when a signal hits them, the greater the number of muscle fibers that actually contract. https://www.freeletics.com/it/blog/posts/il-metodo-grease-the-groove This creates an intense contraction and stimulates “synaptic potentiation.” I talked to my strength coach and buddy Matt Reynolds about this and he recommended limiting how often you blast the groove; the negative, or eccentric, part of a movement creates the most muscle damage and inflammation. Sample Grease the Groove Training Routines Pushups, or Other Bodyweight Exercises You Can Do Anywhere. Greasing the groove is a training method coined by Pavel Tsatsouline, a former soviet special forces instructor and the one who popularized kettlebell training in the west. Instead of in 1 concentrated session the sets can be scattered throughout the day. La domanda su cui si fonda è semplice, esempio; voglio diventare forte sulle trazioni, perché non fare tante trazioni? Quindi allena le variazioni dello stesso esercizio. Sometimes it will be a lot, sometimes it won’t. Greasing the groove. But, runners are also known for what they’re not: strong. Through regular practice of a movement, a fatty white substance forms a sheath around the axons of nerve cells that allows the nerve impulse to move more quickly. Greasing the groove is how we practice the skill of strength, and as we know, practice doesn’t make perfect — perfect practice does. In sostanza prima di affaticarti. Here’s an example of how a greasing the groove routine could work. Scopri 15WORKOUT. Blast the groove. You don’t have to think about walking because you’ve been practicing it daily for years and years. It has been practiced for decades by Russian—and formerly Soviet—soldiers, and more recently has become popular among members of the American military as a way of practicing push-ups and pull-ups in … It is the easiest way to build primal strength and power. Questo prende il nome di ondulazione del carico. It’s to practice the skill of strength so that our neurons learn to fire our muscles more efficiently and effectively. How to Grow a Beard: The One and True Guide, How Saunas Can Help Save Your Body, Mind, and Spirit. Il più delle volte lavora sulla metà delle ripetizioni che saresti in grado di fare e, occasionalmente, fai di meno o di più, arrivando a una o due ripetizioni dal fallimento. Yay science! The process by which neurons become more efficient is called myelination. Ciò accelererà i tempi di recupera e diminuirà la frequenza. Muscle memory is built as more individual muscle fibers are recruited to fire, and efficiency is improved. It does not rely on breaking down down muscle tissue for more growth, rather it uses your existing muscle structure by building new neural pathways. Fare troppo poco non ti farà migliorare velocemente, ma anche fare troppo a tal punto da essere molto affaticato ti porterà indietro. Want to start taking action on the content you read on AoM? Grease the groove is more easily applied to squats, since your bodyweight counts towards your squat weight. To become a more masterful piano player, you have to practice piano. The faster your nerve cells can fire, the faster your muscles can contract, the more ingrained a motor pattern gets in your neurobiology, and the easier and more natural a movement becomes. What’s more, if done correctly, you won’t even break a sweat. So if there’s an exercise like pull-ups or dips where the number you can do is abysmally low, consider greasing the groove to get it up. That’s completely fine, as long as you’re not doing so many they you get fatigued. The goal is to make greasing the groove so easy to do that it just becomes part of your daily routine. Greasing the groove has, at least for me, proved to be an effective method to increase the number of pull-ups/push-ups I could do, and I think in theory, may also improve maximum strength to some degree, though I never explicitly tested this for myself. Ad esempio non allenate trazioni prone e trazioni supine. Combine faster muscle contraction with more fibers contracting and you’re able to exert more force. 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.