Grease the Groove

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tom.642
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Grease the Groove

Postby tom.642 » Fri Jun 19, 2009 12:50 pm

Grease the Groove - I've read about this method on the internet but I don't follow it exactly. Could somebody here break it down for me?
Thanks,
Tom




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Yawriats
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Re: Grease the Groove

Postby Yawriats » Fri Jun 19, 2009 1:18 pm

Do as much work as possible while staying as fresh as possible. Your goal is to increase total number of reps while staying fresh by doing multiple sets of few reps (well under your max rep range) all day (or every time you pass by your pull-up bar, for example).

tom.642
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Re: Grease the Groove

Postby tom.642 » Fri Jun 19, 2009 1:50 pm

You mean that everytime you, say, pass your doorway you do 3 sets of 10 or something?

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speedy
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Re: Grease the Groove

Postby speedy » Fri Jun 19, 2009 1:59 pm

tom.642 wrote:You mean that everytime you, say, pass your doorway you do 3 sets of 10 or something?


Not exactly. You don't do a workout, you do an exercise. Meaning, let's say for instance you normally do 3x10 on the pull-up bar. And let's say the pull-up bar is next to your beer fridge. So let's say you are going down to get a beer, and hey there is your pull-up bar. You bang out 10 or less reps, then grab your beer and go watch the game.

Understand?

About 30 minutes later, you come down to get a popsicle, and hey there is the pull-up bar, bang out 10 reps, and so on.
Dr Sara Salomon <---more than just a pretty face. She is smart and has a lot of insight and yes I admit it, easy on the eyes. :mozilla_cool:

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speedy
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Re: Grease the Groove

Postby speedy » Fri Jun 19, 2009 2:02 pm

Dr Sara Salomon <---more than just a pretty face. She is smart and has a lot of insight and yes I admit it, easy on the eyes. :mozilla_cool:

tom.642
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Re: Grease the Groove

Postby tom.642 » Fri Jun 19, 2009 3:10 pm

Ah right. So you don't do enough reps that you are tired?
I take it this would work with press-ups and other bodyweight excercises too?

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Coach Marc
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Re: Grease the Groove

Postby Coach Marc » Fri Jun 19, 2009 4:08 pm

I've been practicing this philosophy for quite a while. According to Pavel Tsatsouline, repetitive and reasonably intense stimulation strengthens the nerve impulse to the muscles involved, making them stronger and more enduring. The technical term, according to Pavel, is "synaptic facilitation".

In other words, if you want to get better at doing pull ups, you do more pull ups! But don't try and do 100 in a workout (setsxreps). Instead, throughout the day, when you're near your pull up bar, crank out 15 or 20. And don't keep your pull up bar in the back corner of your yard where your never near it. Put it in the kitchen doorway or somewhere that allows you to pass by many times during the day. What ends up happening is you end up doing your 15 to 20 pull ups as many as 5-10 times a day, maybe more, depending on how often you pass by your bar. By the end of the day you've done several hundred without having developed the same fatigue that you would have by doing it in a workout. It's not to say put it somewhere that makes you do them excessively. The point is to build a habit, connecting "pathways" from brain to muscle, hence greasing the groove. You get better at it. It becomes easier. You adapt and become proficient at it.

Capiche? :mozilla_cool:

One rep max:
Bench press: 275 lbs
Deadlift: 390 lbs
Squat: 300 lbs

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Intense
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Re: Grease the Groove

Postby Intense » Fri Jun 19, 2009 4:19 pm

I like greasing the groove with wall pushes and sports specific movements. Just randomly push a wall in different positions as hard as possible for 1-2 seconds and your finished. Throw 10 very hard technical punches a few times a day ect.
I beat dead horses.

tom.642
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Re: Grease the Groove

Postby tom.642 » Fri Jun 19, 2009 4:20 pm

Understood :mozilla_wink:
Thanks, helped a lot.

Ghilen
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Re: Grease the Groove

Postby Ghilen » Sat Jun 20, 2009 6:45 am

My take on it after reading about Grease the groove was train whenever the opportunity presents itself...


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