Greasing the groove... this shyt works

[Huellz Santana]

Anybody try GTG? It's basically just doing an exercise repeated amounts of times throughout the day at low reps to get your body in the groove of doing an exercise.

I got a pullup bar in front of my laundry room door at the top of the stairs. I knock out 4 PERFECT FORM reps each time I come upstairs. Averages to about 40 a day. When I started I had to cheat on my form to get like 3. Now a week later Im a pullup gawd. I never thought I'd be able to do these shyts.

plus you're always fresh when you're doing them. you do them in addition to a normal workout schedule​

http://zacheven-esh.com/grease-the-groove/[1]

Focus on ONE movement during your GTG training cycle. For example, if you want to increase your pull ups, ONLY GTG pull ups, do not GTG with pull ups and other exercises. Focusing one ONE target is much more powerful and effective -

Allow each GTG cycle to last for 2 – 4 weeks. If you’re a rank beginner, you can work on pull ups, push ups and other bodyweight exercises for several months

Use GTG on bodyweight exercises that you are aiming to improve. Pull Ups, Push Ups, handstands, hand walking, Muscle Ups and Pistol Squats work great. 1 Arm Push Ups and other challenging bodyweight exercises are also a good fit.

Use GTG on powerlifts and olympic lifts, but perform these only with moderate weights or moderately heavy weights, NOT maximal loads.

The length of time you stick to Grease The Groove (GTG) depends on your level of physical fitness. A beginner and intermediate can work on increasing their pull ups by following GTG for 4 weeks straight without a problem. An advanced lifter might work best when using GTG for 2 weeks.

I then began testing GTG with the deadlift. It sounds crazy, and many experts would claim over training can set in with deadlifting every day. But, I felt GREAT doing so and kept a bar in my garage loaded at 275 lbs. I would bang out 1 or 2 reps, a few times a day, for 2 weeks in a row.

During my regular strength workouts, I did NOT deadlift very heavy. Most workouts were under 405 on the deadlift. When I tested my deadlift I crushed a 525 deadlift (photo below).

 

[unit321]

It works, but it has its limitations. Glad to hear it's working for you.

 

[Spliff]

Neural Efficiency.

I like working out similar to this after coming off a setback (injury, sickness, busy schedule) to get my numbers back in line quickly. SS/SL is good for this.

 

[Mr Hate Coffee]

I need to get back on this for Pistols. 5 reps each leg every 30 minutes at work. My legs were :aah: when i did this.

 

[semtex]

I was searching google for a name for this type of training and it let me right back to the home base I train like this during my strength phases. 485 for a set or two (usually just one) of 3 reps each day. Feelsgoodman