I made a FREE guide that breaks down the "Foundational 8" These are the 8 types of exercises I do to build a strong, healthy body And I've included step-by-step video tutorials You can get it at this link: eepurl.com/gqdPSr
This totally works. I sucked at pull ups all my life. I tried Pavel's systems of greasing the groove and I went from 2 pull ups to 8 en 90 days. Crazy good results.
Stepped up from 6 to 9... And I am doing pull ups outside in sub zero temperatures, full winter gear - 2 sweaters padded jacket winter boots... do 5 sets a day w 2 hr breaks in between
Pavel is da man! I have used the programming in his book "Simple & Sinister" for some years. It's awesome. Highly recommended. Regarding pull-ups specifically, I got going with the "Russian Fighter Pull-Up Program" two years ago. It took me from a max of 10 strict dead-hang pull-ups to 15 in exactly 30 days. PU's, dips and squats have become the daily driver for BW exercises.
Agree. I like his methods for strength development, and so what I have done is gottten stronger, then shifted to implementing some bodybuilding/ hypertrophy principles for like 4 months, then back to strength and then repeat,
also should be added, not only neuro muscular efficiency (muscle signaling) is important but also low rep/high intensity is. this is due to nature of low rep exercise increasing "fiber" density in comparison to high reps increasing "plasma" among fibers. result is more dense, much more defined but strong. these two approaches are not absolute meaning each involves hypertrophy and fiber increase with varying degrees.
Agree, and why I said this method I use in addition to your normal strength programming. Sometimes overall volume may need to be adjusted, but if strength is the primary goal then some time should be spent in lower rep ranges at high intensities, 100% agree
I started implementing this today. I remember in my 28+ years in USMC & then Army (I know, I know, why did I go to the Army....long story but good outcome) anyways.....In all my military experience when preparing for the PFT (Physical Fitness Test for you civilians) we were always told something simple....if you need to improve situps...do more situps in your workouts, if you need to improve pull ups, do more pull up workouts...Everyone wants to find a magic solution or something different. This is a great way to get your body used to doing a specific exercise. I will report back in 90 days to see my results. Oooooorraaah! Go 1st Recruit Training BN, the best! PLT 1068 1983 MCRD San Diego
@@JerryTeixeira Ok, on our shared Birthday sounds like a plan. So, to get big biceps do we need to do anything other than your upper lower split routine? Also, I find my grip strength gives out before I can finish some exercises to failure.
Ignore that questions on additional isolation workouts, just saw your video ruclips.net/video/134eedjVIOo/видео.html that covers that. I guess my forearms will just get stronger and then I can work out my back better when the forearms and grip strength catch up.
Grip you can practice by doing hangs daily, just hop up and hang on your bar a coupe times throughout the day. Also you can warm up before each session with this: ruclips.net/video/Hd74NTDSLag/видео.html
Pretty much what I did with push-ups went from 2x10 + 1 to 6x 10 +5 in 2 months. Max effort 24-Nov was 16. Just did a test after video. Pushups to failure was 29.
Going to be giving this a shot for the next month. I tested my maxes 5 neutral grip chin ups, 13 pushups, 1 verrry ugly dip, can lower myself down in pistol and fall as soon as I try to shoot up, cannot hold an L sit. 5'10 155lbs, hopefully I can dedicate myself to something for once.
I was in a similar situation. Just do negative pull ups. Figure out your max and then only do sets of half of that. Quickly you will be able to have a max of 2 pull ups where you can do sets of 1.
Nice work. PLT 1044 here '97 Parris Island and we did the same thing with the row of bars and forming a line. We would keep going to the back and do more pullups. What I don't remember is if we did them til failure or did a certain number that the DI told us. Like you said, was just trying to get through so didn't pay attention to the method of their madness. I went on doing maybe 10 and came out at 15 I think. I was more of a runner.
@@JerryTeixeira I always had the 18 min. runs, but could never get the 20 pullups. I maxed at 18 once but most of time 14-16 range so I was always 270-280 score. I've hit 20 since being out though a few years ago though. Appreciate your videos. Keep it up.
I'm a high school student that's got trouble with doing a set of 7 when we're expected to do 4x10. This sounds like a very logical process in comparison to some other vids. I'll try to keep a log here.
Well, it's been 53 days since that comment, and I can confidently say that I've gone from 3 ok-ish pull ups to 7 decent pull ups in a set. I start struggling around 12 now.
Holy crap, it's been 220 days since that first comment. I'm repping 9 pull ups at least twice a day now. I fell off my pull up game after I hurt my collarbone and shoulder while wrestling, but I'm getting back into it.
I learned of Pavel's program on Clarence Bass's website. I tested it out around 2012, and hit a peak of 36 reps in a row. I then couldn't do more than 5 reps for almost a month afterwards, my nervous system was so burned out. lol I find that I'll still make performance gains training to failure if I stretch out my rest days between sets to 10 to 14 days. A lot of exercise people freak out training that infrequently, but it works for me.
What i have found is one set to failure isn’t too taxing, but almost no one does that, and so i see guys doing for example 4 or 5 sets all to failure and then doing that 3 or 4 days a week, and they aren’t going guys. You can get away with quote a bit when you are 21, but as you get older you have to manage recovery a little more closely. Also 36 is beastly! And If you can still progress at 1 season per 10 days that very efficient! 💪🏻
I feel recovery time is the last frontier of exercise science. I know from experience that I can go up to 21 days doing 1 set compound exercises to failure before I start regressing (aerobic running seems like it's 3-5 days before regression). That was an insight of Mike Mentzer that lead me to reduce my workouts to something even Dr. Martin Gibala might find uncomfortably brief, but it works for me.
Yes and the Hardest part of it is that recovery ability varies widely amongst people and so it’s something that is hard to make a blanket recommendation for
JT, can't thank you enough for the excellent content. Here's my question: On a good day I can do 2 pull ups. Got my first pull up in 63 years 4 weeks ago after losing 80 pounds. Now I'm using bands to "grease the groove." Was wondering if I could do a 20 second support hold on the rings and 5 assisted pull-ups as a grease the groove process. I'm doing your upper / lower body split with various progressions, e.g. Cossack squats rather than regular squats, self-assisted dips on the rings.
90days to 20 is insanely quick. At my best, I was able to do 20 chin-ups (not pull-ups) and it took me quite a while to get there. Will adapt your strategy!
Thank you! I can't do a single pullup yet, but working on the progression with my TRX. I will definitely try this angle. I'd love to do ONE unassisted pullup. That's my goal this year.
I was practicing pull ups and handstands throughout the day turns out it is greasing the grove. Happy to know I am on right path. Keep up the good work jerry 👍
Although this method of training has many names besides ''Grease the Groove'' , you explained it quite well. I usually train alone, but when a friend ocassionaly joins me, we do a form of GtG - we call it 'Pyramid' . We do a set of one, then two, then three... up until 13. The trick is, one guy does his set, the other waits for him, then vice versa. I even filmed a video of 1 of these workouts, because it's so satisfying to watch and keep up. It's tough as hell , but it builds you well.
Great video as always, Jerry! Thanks for the shoutout- miss training with you, man. I’m going to apply this to a few movements I’m specifically weak in right now.
With pull-ups at strict technic , you have to be realistic. Pull-up gains are a slower rate then other weight lifts like bench etc. Say if you can max out 6 reps very strict , then realistic goal over long hall would be 1-2 full reps strict gain every 2 weeks. Say average 3 reps gained every month . From 6 reps to 20 strict would take 4-5 months
@@JerryTeixeira The method is excellent. At home I use a wooden beam in the garden. I did improve and I can now do 3-4 proper pull-ups (from fully extended arms, hanging); I intend to improve further through the summer. Thanks!
Jerry, I have not tried "greasing the groove" yet. I'm gonna give it a shot. I can do 11 strict now but want to get to 15. What are your thoughts on neutral grip pull ups versus traditional? Traditional pull ups seem to wreak havoc on my 55 year old elbow tendons. The neutral grip is more forgiving, but I feel like it may be a less effective movement.
I can do only 4 clean chin ups. I have started this method last week by doing 2 reps × 5 sets throughout the day at 7 am, 10am,1pm,4pm ,7 pm....my target is 20 clean chin ups..and im also doing this method for push up also..started with 10 reps × 5 set.. i will tell my progress later..thank you!
The only problem with this is soreness, I've attempted a few times, but my performance went down a lot because of my regular workouts ! The worst thing is not the pain but my pullups going down to like 1 or 2 and even if I push trough the pain I stay sore until my next workout lol 😡 I don't know if it's me not giving the body the right foods to recover or what else 🤷♀️
How much protein are you eating? How often are you training your pull-ups on top of this? The simplest fix would be to stop training pull ups for a month or so in your normal workouts and just focus on greasing the groove and then resume the normal pull up training in a month and check your progress
There's little to no soreness if you do it properly, in fact that's the benefit, since you're never pushing yourself that hard you can train more frequently and even do higher overall volume without soreness
I plan on starting this method in about a week because I’m currently working with another program to increase pull ups, but I plan on day 1 see how many pull ups I can do, then the following days I will do 5 sets every night before showering and do half my max (like the video suggest), so 5 sets x ? Reps, then every week add one like said in video, I will test my max pull ups bi weekly. By reading the above paragraph, would you say this is along the lines of what I need to be doing? Please correct me if I’m misunderstanding
If you want to progress your pull ups, also try this video link: ruclips.net/video/asMtayTp0J0/видео.html LOOK for the link in the description that provides a full program to progress. Seems to use the "grease the groove" concept, as mentioned in the above video.
Awesome video! How would you go about greasing the groove for handstand training? Time max, divide by half and do that 3x per day? My handstand endurance really needs work...
I just saw your comment, sorry for the delay. I would do sets of about 60% of your max 3 tines a day or so, you will see improvements quickly with handstands this way
On a good day I can do 5, very slowly hahaha Can I do the 2 reps weighted? I have those weights you strap around the shin at home and they don't seem to get in the way a whole lot...
Hi Jerry, thanks for the nice video. When it comes to me, I train pull ups, rows and curls 3 times a week often to failure. Should I incorporate GtG on days in between my pull up training or what would you recommend?
Hi Jerry! Thanks for video. Once again great and meritoric advices! What if I am able to make only one clean hollow body pull up? Should I doing GTG with one pull up or negatives? And if negatives, do you advice some specific time and numbers of negatives in one set? For example 3 negatives and each one lasting 30 secs? Cheers!
Small question, do u mean then skip the pull up from the strength training and only do it on the half sets or in parallel on the strength training days keep the max pull-up try
Jerry Teixeira 3 days a week , so the question is should I in addition try the half sets in the other days or skip the pull-ups in my strength training days ? Thank you very much
You wont see much in the way of size unless you are a new trainee, when you purposely stay far away from failure you are not recruiting the muscle fibers needed for hypertrophy
I actually write content for various companies in the health/ wellness and fitness industries. But training and nutrition are my primary personal interest. I do have people that want a more personalized help and so I started a private group for patreon supporters. All of my content, including full workouts I post will always be free. So the patreon private group ranges from 5 to 15 bucks a month and is for people who want some limited coaching and access to more personalized help if that makes sense?
Should we warm up shoulders before each set or only for the first set? Also, can we try greese the groove for 2 exercises? E.g. pull ups and handstand push ups every day
Thanks for great content! Question.. Lets say 6 reps is your maximum.. you start doing 3 reps every day ccouple of times, adding 1 rep each one or 2 weeks.. until your new maximim is 8.. Now when should you max out and lets say you maz out and get 8.. should you start over by doing 4 each day?.. and When should you ad weights? Best regards from Sweden
Hey Jerry, I'm trying to figure out how to potentially accommodate grease the groove with my current upper/lower split. What is generally a good amount of volume per exercise or body part per week? For example, if it's 10 total sets of push-ups per week does that mean 10 sets of regular push ups or does it also include the different pushing variations? I do feet elevated push ups in my upper split but I also do sets of pike push ups for more of a shoulder emphasize and also do sets of dips but I would potentially want to grease the groove on regular push ups for a government fitness test so I'm not really sure how to incorporate everything into a volume that is sufficient but not overtaxing.
So what movement do you want to increase? You only want to focus on 1 or 2 movements to Improve, and you can rotate one out and add a new one but never more than 2. If you add too much then overtraining is probable
I have not been training or eating for hypertrophy lately (and to be truthful, I don’t think I have much left that I could gain naturally as far as muscle mass as the further along your development is the slower the growth comes). So I am focusing on trying to improve/ get some higher level skills down. So I have been strength training 5 days a week on these movement progressions but not doing really any sets to failure. Basically I am just practicing moment patterns trying to improve
For BW training i liked the naked warrior, convict conditioning (although some of the progressions i thought we’re flawed/ unsafe and then some of the master steps that the guy in the book modeled have never been done by a human ever so using them was lame. But like most books it had some good What I mostly did was take studies on strength and hypertrophy and then just apply progressive Bodyweight movements to hypertrophy programming Is there a specific goal or topic you are looking for?
No because the central fatigue is too high. Stop at 65% of your max set and just do that every hour or two when you can for a week, then add 1 more and do that for a week, then 1 more etc. DO a max set at the end of each week to measure progress.
JT, really digging your content, and BWS has been great on my joints compared to the barbell lifting. I've been doing full-body BWS routines to failure and found I've hit a plateau, taking me about a week to recover. So using this greasing-the-groove technique, would I do like 3 days/week of the full-body routine at 50% rep volume? All the best!
So what I would suggest taking a de load week, do 60% of the reps you would normally do for a week. Then from there stop 1 rep short of failure and you can grease the groove on any specific movement you are stuck on, for example pull-ups
Would it be okay if I was able to do my max if I was doing pull ups every hour of the day since i feel fresh every time I rest that long or is it more harm than good?
@@JerryTeixeira appreciate the response and I'll do what you advised on your video then. I'll keep you posted on how my progress went and keep you updated if it worked for me. Again, thank you!
Hey Jerry. Just found u today on the bio hackers podcast! Great content. Would you only focus on 1 grease the groove at a time. Or could you say do pull-up and pistol squats scattered throughout the day? Thx
im trying to up my pullup count i do 3 pullup workouts a week would adding this method work better with my current plan or if i was doing 2 pull up workouts a week?
Hi man, i just find you! I am 28 years old and i can do 18 clear pull ups. I do 4-5 trainings the week. I want to do 30 pull uos! I know i can do it. But i didn't knew the way. What do you propose? I will buy a pull up bar for my home and split it at 12 reps per hour. What do you suggest? Ia m not to many hours at home thought.
What do you think of the ladder approach? So 1 reps, rest, 2 reps rest up to 10, then back to 1, but with multiple exercises? for example, 1 pull up, 3 push ups, 3 squats, up to a certain number going in the same ratio and then back down to 1 pull up, 3 push ups, 3 squats? Thanks!
It depends on your goal, it won’t be ideal for hypertrophy and it will make enduring progressive overload difficult because you are pre-fatiguing the muscles which you are supposed to be progressively overloading. I don’t use any pre- constricted two ranges such as “5 sets of 8” Because every set you perform should be performed with a high instantly if effort, outside of warmup there is no reason to do sets at 10% or 20% of max effort
That’s now to say that you can’t get results with that type of ladder, many rep schemes can yield a result, it doesn’t make any of them “wrong” so to speak. Bit for work sets I don’t see any point to any sets which aren’t performed witty a high intensity of effort (except warmups)
@@JerryTeixeira That makes sense, thank you for the response. Will you be making any videos on chin ups like you do for pull ups? Thanks for the amazing content
So I’m doing three sets of max pull-ups (max is now 7) And three sets of Australian pull ups. Should I drop the sets of pull ups and use the greasing the groove technique or should I do both. And I only have the pull-up bat while I’m training so can I still do this technique or should I use a different one?
DO it the way I am saying in the video. Basically, jump up on the bar every hour or so that you are home and do a set of 9. Don't do more than 9. After 1 week go to 10 and then after a week go to 11 then 1 more week and go to 12. Then max out at the end of the 4th week. If you are doing pull ups on your normal workout days make sure you stop at least 1 rep short of failure
@@JerryTeixeira if one is just starting out, how many pull ups can one do daily if the oppurtunity to do pull ups is only once during the day and not at other times ?
I made a FREE guide that breaks down the "Foundational 8"
These are the 8 types of exercises I do to build a strong, healthy body
And I've included step-by-step video tutorials
You can get it at this link: eepurl.com/gqdPSr
After 2 weeks of greasing the groove I've increased my number of pull up reps from 8 to 11. Pleased with that.
Dude that’s huge!
3 reps in 2 weeks is great .
I think 1-2 reps per 2 weeks is good.
1 is around average realistic results over the long hall.
This totally works. I sucked at pull ups all my life. I tried Pavel's systems of greasing the groove and I went from 2 pull ups to 8 en 90 days. Crazy good results.
Absolutely world. Nice job 4x you pull-ups 💪🏻
Thanks Jerry 💪
💪🏻
Stepped up from 6 to 9... And I am doing pull ups outside in sub zero temperatures, full winter gear - 2 sweaters padded jacket winter boots... do 5 sets a day w 2 hr breaks in between
Beast! keep me posted on your progress
Going to give this a try, thx
Keep me posted with how it goes
And?
Pavel is da man! I have used the programming in his book "Simple & Sinister" for some years. It's awesome. Highly recommended. Regarding pull-ups specifically, I got going with the "Russian Fighter Pull-Up Program" two years ago. It took me from a max of 10 strict dead-hang pull-ups to 15 in exactly 30 days. PU's, dips and squats have become the daily driver for BW exercises.
Agree. I like his methods for strength development, and so what I have done is gottten stronger, then shifted to implementing some bodybuilding/ hypertrophy principles for like 4 months, then back to strength and then repeat,
Best explanation of this training style ever
Glad you think so! Thank you
also should be added, not only neuro muscular efficiency (muscle signaling) is important but also low rep/high intensity is. this is due to nature of low rep exercise increasing "fiber" density in comparison to high reps increasing "plasma" among fibers. result is more dense, much more defined but strong.
these two approaches are not absolute meaning each involves hypertrophy and fiber increase with varying degrees.
Agree, and why I said this method I use in addition to your normal strength programming. Sometimes overall volume may need to be adjusted, but if strength is the primary goal then some time should be spent in lower rep ranges at high intensities, 100% agree
I just got my 6th , my goal is to get 15 Good advice. You just got a new Short female subscriber as the info here was really good
I started implementing this today. I remember in my 28+ years in USMC & then Army (I know, I know, why did I go to the Army....long story but good outcome) anyways.....In all my military experience when preparing for the PFT (Physical Fitness Test for you civilians) we were always told something simple....if you need to improve situps...do more situps in your workouts, if you need to improve pull ups, do more pull up workouts...Everyone wants to find a magic solution or something different. This is a great way to get your body used to doing a specific exercise. I will report back in 90 days to see my results. Oooooorraaah! Go 1st Recruit Training BN, the best! PLT 1068 1983 MCRD San Diego
1983! On Nov 10th you can feed me cake! 😂 but seriously, keep me posted! Good luck, brother.
@@JerryTeixeira Ok, on our shared Birthday sounds like a plan. So, to get big biceps do we need to do anything other than your upper lower split routine? Also, I find my grip strength gives out before I can finish some exercises to failure.
Ignore that questions on additional isolation workouts, just saw your video ruclips.net/video/134eedjVIOo/видео.html
that covers that. I guess my forearms will just get stronger and then I can work out my back better when the forearms and grip strength catch up.
Grip you can practice by doing hangs daily, just hop up and hang on your bar a coupe times throughout the day. Also you can warm up before each session with this: ruclips.net/video/Hd74NTDSLag/видео.html
Pretty much what I did with push-ups went from 2x10 + 1 to 6x 10 +5 in 2 months. Max effort 24-Nov was 16. Just did a test after video. Pushups to failure was 29.
Double your pull ups in 90 days. You are a beast Andy... and the apple has not fallen far from the tree!
Going to be giving this a shot for the next month. I tested my maxes 5 neutral grip chin ups, 13 pushups, 1 verrry ugly dip, can lower myself down in pistol and fall as soon as I try to shoot up, cannot hold an L sit. 5'10 155lbs, hopefully I can dedicate myself to something for once.
Going to give this a try. I'm stuck on 3 pull ups. I leave to marine corps bootcamp in Jan.
It works! Keep me posted.
I'm working on my pull ups too, plan on leaving this year for the marines as well.
I'm stuck at 3 and I can do 1 more just not all the way up
I can do only 4 reps but after 1 week of GTG I can do 6 reps..my aim is to do 20 clean chin ups.
I can only do one pull up from dead hang so will definitely try this method so I can finally progress. Thank you again for great quality content.
I was in a similar situation. Just do negative pull ups. Figure out your max and then only do sets of half of that. Quickly you will be able to have a max of 2 pull ups where you can do sets of 1.
agreed, I have a video for negative pull ups in the pull up progression playlist as well
My goal is to be able to eventually do a unassisted pull-up this year! Thanks for the tips!!
You can totally do it! Let me know if you get stuck or have questions
Jerry Teixeira Ok, thanks. I’ll keep you posted!
Nice work. PLT 1044 here '97 Parris Island and we did the same thing with the row of bars and forming a line. We would keep going to the back and do more pullups. What I don't remember is if we did them til failure or did a certain number that the DI told us. Like you said, was just trying to get through so didn't pay attention to the method of their madness. I went on doing maybe 10 and came out at 15 I think. I was more of a runner.
Man I never could get the run. 21 minutes was my best run time. 300 PFT was always just out of each due time the run 😩.
@@JerryTeixeira I always had the 18 min. runs, but could never get the 20 pullups. I maxed at 18 once but most of time 14-16 range so I was always 270-280 score. I've hit 20 since being out though a few years ago though. Appreciate your videos. Keep it up.
I'm a high school student that's got trouble with doing a set of 7 when we're expected to do 4x10. This sounds like a very logical process in comparison to some other vids. I'll try to keep a log here.
Please keep me posted and let me know if you have questions
Well, it's been 53 days since that comment, and I can confidently say that I've gone from 3 ok-ish pull ups to 7 decent pull ups in a set. I start struggling around 12 now.
Congrats! Almost 2.5 times your pull-up total is huge!
Thank u, I'll be back here when I get to ten 😁
Holy crap, it's been 220 days since that first comment. I'm repping 9 pull ups at least twice a day now. I fell off my pull up game after I hurt my collarbone and shoulder while wrestling, but I'm getting back into it.
I learned of Pavel's program on Clarence Bass's website. I tested it out around 2012, and hit a peak of 36 reps in a row. I then couldn't do more than 5 reps for almost a month afterwards, my nervous system was so burned out. lol
I find that I'll still make performance gains training to failure if I stretch out my rest days between sets to 10 to 14 days. A lot of exercise people freak out training that infrequently, but it works for me.
What i have found is one set to failure isn’t too taxing, but almost no one does that, and so i see guys doing for example 4 or 5 sets all to failure and then doing that 3 or 4 days a week, and they aren’t going guys. You can get away with quote a bit when you are 21, but as you get older you have to manage recovery a little more closely.
Also 36 is beastly! And If you can still progress at 1 season per 10 days that very efficient! 💪🏻
I feel recovery time is the last frontier of exercise science. I know from experience that I can go up to 21 days doing 1 set compound exercises to failure before I start regressing (aerobic running seems like it's 3-5 days before regression). That was an insight of Mike Mentzer that lead me to reduce my workouts to something even Dr. Martin Gibala might find uncomfortably brief, but it works for me.
Yes and the Hardest part of it is that recovery ability varies widely amongst people and so it’s something that is hard to make a blanket recommendation for
JT, can't thank you enough for the excellent content. Here's my question: On a good day I can do 2 pull ups. Got my first pull up in 63 years 4 weeks ago after losing 80 pounds. Now I'm using bands to "grease the groove." Was wondering if I could do a 20 second support hold on the rings and 5 assisted pull-ups as a grease the groove process. I'm doing your upper / lower body split with various progressions, e.g. Cossack squats rather than regular squats, self-assisted dips on the rings.
Absolutely, I suggest doing 2 GTG movements max at a time, so support hold plus pull ups would work
my man always dropping knowledge💪
💪🏻
90days to 20 is insanely quick. At my best, I was able to do 20 chin-ups (not pull-ups) and it took me quite a while to get there. Will adapt your strategy!
How did it go?
@@JerryTeixeira I have to shamefully admit that I did not follow through. Thank you for following up tough, shame is a great motivator!
Thank you! I can't do a single pullup yet, but working on the progression with my TRX. I will definitely try this angle. I'd love to do ONE unassisted pullup. That's my goal this year.
You can do more than 1, I have seen it enough to know you can do it 👊
how many are you at now?
I was practicing pull ups and handstands throughout the day turns out it is greasing the grove. Happy to know I am on right path. Keep up the good work jerry 👍
Yeah that’s exactly how to do it
Thanks for the video!! Have any amazing day!
Although this method of training has many names besides ''Grease the Groove'' , you explained it quite well.
I usually train alone, but when a friend ocassionaly joins me, we do a form of GtG - we call it 'Pyramid' . We do a set of one, then two, then three... up until 13. The trick is, one guy does his set, the other waits for him, then vice versa. I even filmed a video of 1 of these workouts, because it's so satisfying to watch and keep up.
It's tough as hell , but it builds you well.
Sounds intense because you are forced to go before you feel ready
Great video as always, Jerry!
Thanks for the shoutout- miss training with you, man.
I’m going to apply this to a few movements I’m specifically weak in right now.
With pull-ups at strict technic , you have to be realistic.
Pull-up gains are a slower rate then other weight lifts like bench etc.
Say if you can max out 6 reps very strict , then realistic goal over long hall would be 1-2 full reps strict gain every 2 weeks.
Say average 3 reps gained every month .
From 6 reps to 20 strict would take 4-5 months
I love your pups!!!
They are great dogs 🐕
Looking forward to trying this. Came from Preethi Kasireddy's Twitter
Welcome! And thanks for checking out the channel. Let me know if you have any questions at all, and strength and honor to you 👊
Very good method. I am about to have a go at it.
Andrea, how did/ is it working out for you?
@@JerryTeixeira The method is excellent. At home I use a wooden beam in the garden. I did improve and I can now do 3-4 proper pull-ups (from fully extended arms, hanging); I intend to improve further through the summer. Thanks!
Thankyu so much brother surely gonna try this🔥🔥
Nice work
Thank you👊
Jerry, I have not tried "greasing the groove" yet. I'm gonna give it a shot. I can do 11 strict now but want to get to 15. What are your thoughts on neutral grip pull ups versus traditional? Traditional pull ups seem to wreak havoc on my 55 year old elbow tendons. The neutral grip is more forgiving, but I feel like it may be a less effective movement.
Sorry for the slow reply, Neutral is fine, and can reduce the risk of developing overuse injury
Thanks I will try this today.😀
Great video, thanks.
You are Welcome, I hope it proves helpful
Cool.
Thanks, I'll give that a try.
I can do only 4 clean chin ups. I have started this method last week by doing 2 reps × 5 sets throughout the day at 7 am, 10am,1pm,4pm ,7 pm....my target is 20 clean chin ups..and im also doing this method for push up also..started with 10 reps × 5 set.. i will tell my progress later..thank you!
Great topic, man. I totally forgot that... I'll do try it again 😉👍
Keep me posted
If we do like 20 pull ups and we want to do more does we have to had weight or just make more pull ups?
No, you can increase volume in the form of more reps or another set, or you can ass weight. Either way can work
The only problem with this is soreness, I've attempted a few times, but my performance went down a lot because of my regular workouts ! The worst thing is not the pain but my pullups going down to like 1 or 2 and even if I push trough the pain I stay sore until my next workout lol 😡 I don't know if it's me not giving the body the right foods to recover or what else 🤷♀️
How much protein are you eating? How often are you training your pull-ups on top of this?
The simplest fix would be to stop training pull ups for a month or so in your normal workouts and just focus on greasing the groove and then resume the normal pull up training in a month and check your progress
There's little to no soreness if you do it properly, in fact that's the benefit, since you're never pushing yourself that hard you can train more frequently and even do higher overall volume without soreness
I'm actually doing this technique. My pullups increased from 3 to 8 in 2 months
I plan on starting this method in about a week because I’m currently working with another program to increase pull ups, but I plan on day 1 see how many pull ups I can do, then the following days I will do 5 sets every night before showering and do half my max (like the video suggest), so 5 sets x ? Reps, then every week add one like said in video, I will test my max pull ups bi weekly.
By reading the above paragraph, would you say this is along the lines of what I need to be doing? Please correct me if I’m misunderstanding
If you want to progress your pull ups, also try this video link:
ruclips.net/video/asMtayTp0J0/видео.html
LOOK for the link in the description that provides a full program to progress. Seems to use the "grease the groove" concept, as mentioned in the above video.
Went from 7 to 11, now heading for 20
Awesome video! How would you go about greasing the groove for handstand training? Time max, divide by half and do that 3x per day? My handstand endurance really needs work...
I just saw your comment, sorry for the delay. I would do sets of about 60% of your max 3 tines a day or so, you will see improvements quickly with handstands this way
Is it better for me to do 4/5 pull ups without equipment or 8-10 pull ups with a band. All for 3/4 sets?
4 or 5
On a good day I can do 5, very slowly hahaha
Can I do the 2 reps weighted? I have those weights you strap around the shin at home and they don't seem to get in the way a whole lot...
Sure, as long as that doesnt put you close to failure. The reps need to be easy
Hi Jerry, thanks for the nice video. When it comes to me, I train pull ups, rows and curls 3 times a week often to failure. Should I incorporate GtG on days in between my pull up training or what would you recommend?
Yeah you’d go in between, and only like 50% of your failure reps
@@JerryTeixeira Thanks a lot. Your videos have been inspirational for me, please keep up the good work!
Thank you, I plan to stay back at it going forward
Excellent! I've got no ACL in the right knee and no problem doing these!
Hi Jerry!
Thanks for video. Once again great and meritoric advices! What if I am able to make only one clean hollow body pull up? Should I doing GTG with one pull up or negatives? And if negatives, do you advice some specific time and numbers of negatives in one set? For example 3 negatives and each one lasting 30 secs? Cheers!
Just do one pull-up 4 or 6 times a day. Once you can do 3 then do 2 instead. It won’t take too long to get to 3
@@JerryTeixeira Thanks! Gonna let you know about the results after a few weeks!
Small question, do u mean then skip the pull up from the strength training and only do it on the half sets or in parallel on the strength training days keep the max pull-up try
Sorry for the slow reply. How many days per week is hue primary pull up training?
Jerry Teixeira 3 days a week , so the question is should I in addition try the half sets in the other days or skip the pull-ups in my strength training days ?
Thank you very much
Hey man. Did you see size gains from grease the grove over those 3 months when you went from 3 to 20 pull-ups?
You wont see much in the way of size unless you are a new trainee, when you purposely stay far away from failure you are not recruiting the muscle fibers needed for hypertrophy
thanks bro. do you do personal training for a living?
I actually write content for various companies in the health/ wellness and fitness industries. But training and nutrition are my primary personal interest. I do have people that want a more personalized help and so I started a private group for patreon supporters. All of my content, including full workouts I post will always be free. So the patreon private group ranges from 5 to 15 bucks a month and is for people who want some limited coaching and access to more personalized help if that makes sense?
Should we warm up shoulders before each set or only for the first set?
Also, can we try greese the groove for 2 exercises? E.g. pull ups and handstand push ups every day
Yes you can do it for 2 exercises. Warming up the shoulders is great, but since the set are very sun maximal you don’t need a big warmup
Thanks for great content! Question.. Lets say 6 reps is your maximum.. you start doing 3 reps every day ccouple of times, adding 1 rep each one or 2 weeks.. until your new maximim is 8.. Now when should you max out and lets say you maz out and get 8.. should you start over by doing 4 each day?.. and When should you ad weights?
Best regards from Sweden
I would do 4 for a week, then add 1 and do 5 for a week, and 1 and do 6 for a week and so on.Do one max set per week to measure progress.
@@JerryTeixeira I'm following you sir..now what's your max pull up
Gonnna try this for 90 days.
06/07/2021 to 04/10/2021
As of today my max is only 3.
Keep me posted!
@@JerryTeixeira will do! I've been definitely doing these since watching!
Hey Jerry,
I'm trying to figure out how to potentially accommodate grease the groove with my current upper/lower split. What is generally a good amount of volume per exercise or body part per week? For example, if it's 10 total sets of push-ups per week does that mean 10 sets of regular push ups or does it also include the different pushing variations?
I do feet elevated push ups in my upper split but I also do sets of pike push ups for more of a shoulder emphasize and also do sets of dips but I would potentially want to grease the groove on regular push ups for a government fitness test so I'm not really sure how to incorporate everything into a volume that is sufficient but not overtaxing.
So what movement do you want to increase? You only want to focus on 1 or 2 movements to Improve, and you can rotate one out and add a new one but never more than 2. If you add too much then overtraining is probable
@@JerryTeixeira what type of weekly volume do you do?
@@TheRosenfeltc I'm interested in this response
I have not been training or eating for hypertrophy lately (and to be truthful, I don’t think I have much left that I could gain naturally as far as muscle mass as the further along your development is the slower the growth comes). So I am focusing on trying to improve/ get some higher level skills down. So I have been strength training 5 days a week on these movement progressions but not doing really any sets to failure. Basically I am just practicing moment patterns trying to improve
Should you activate your back muscles before doing the first set of pull ups each time??
Yeah you can certainly do so.
What are the books you recommended?
For BW training i liked the naked warrior, convict conditioning (although some of the progressions i thought we’re flawed/ unsafe and then some of the master steps that the guy in the book modeled have never been done by a human ever so using them was lame.
But like most books it had some good
What I mostly did was take studies on strength and hypertrophy and then just apply progressive Bodyweight movements to hypertrophy programming
Is there a specific goal or topic you are looking for?
Jerry Teixeira I’ll check those out. I want to focus this year on BW training only. I’m in my third week of rib fracture recovery though
Oh, overcoming gravity was good as well
Do you think just maxing out pullups through out the day will help?currently stuck at 9 reps?
No because the central fatigue is too high. Stop at 65% of your max set and just do that every hour or two when you can for a week, then add 1 more and do that for a week, then 1 more etc.
DO a max set at the end of each week to measure progress.
JT, really digging your content, and BWS has been great on my joints compared to the barbell lifting. I've been doing full-body BWS routines to failure and found I've hit a plateau, taking me about a week to recover. So using this greasing-the-groove technique, would I do like 3 days/week of the full-body routine at 50% rep volume? All the best!
You are just doing 1 set of each movement to failure right?
@@JerryTeixeira Right, each movement to failure; sometimes I rep to failure twice on the same movement. Takes me about 30 min.
So what I would suggest taking a de load week, do 60% of the reps you would normally do for a week. Then from there stop 1 rep short of failure and you can grease the groove on any specific movement you are stuck on, for example pull-ups
If you do 2 sets of a movement I would suggest stopping a rep short of failure anyway
@@JerryTeixeira Ok, cool; I'll give this a go. Thank so much, JT. Just found your Patreon, and I became a Patron. Keep crushing!
Would it be okay if I was able to do my max if I was doing pull ups every hour of the day since i feel fresh every time I rest that long or is it more harm than good?
Yeah that’a not how it works and you will end up not making progress that way, in addition you will Roma it end up with over use tendinitis
@@JerryTeixeira appreciate the response and I'll do what you advised on your video then. I'll keep you posted on how my progress went and keep you updated if it worked for me. Again, thank you!
You are welcome, please keep my posted 👊
Hey Jerry. Just found u today on the bio hackers podcast! Great content. Would you only focus on 1 grease the groove at a time. Or could you say do pull-up and pistol squats scattered throughout the day? Thx
I think two is fine, and the max I would do at once. When one is up to where you won’t rotate a new one in. Also, thanks for reaching out. 💪🏻
How many negative pull ups you can do? apply this until you can do one, i think this will work
im trying to up my pullup count i do 3 pullup workouts a week would adding this method work better with my current plan or if i was doing 2 pull up workouts a week?
You can still GTG even at 3 main sessions per week. If you start to feel overtrained at all just drop back to 2x per week
So if I wanna do more pullups I gotta do more pullups? Got it!
Not that simple. It's how you do the additional pullups. Many sets, lots of rest and avoid failure like the plague.
Exactly.
Hi man, i just find you! I am 28 years old and i can do 18 clear pull ups. I do 4-5 trainings the week. I want to do 30 pull uos! I know i can do it. But i didn't knew the way. What do you propose? I will buy a pull up bar for my home and split it at 12 reps per hour. What do you suggest? Ia m not to many hours at home thought.
Yeah if you just did that like 3 or 4 times per day it should help
Jerry Teixeira Thanks man!!!
You are welcome
@@user-ct6uf4rm5l didit work?
Hello. How can I implement GtG when I can only do 1 pullup? Thanks
Easy, just do 1 pull up
What do you think of the ladder approach? So 1 reps, rest, 2 reps rest up to 10, then back to 1, but with multiple exercises? for example, 1 pull up, 3 push ups, 3 squats, up to a certain number going in the same ratio and then back down to 1 pull up, 3 push ups, 3 squats? Thanks!
It depends on your goal, it won’t be ideal for hypertrophy and it will make enduring progressive overload difficult because you are pre-fatiguing the muscles which you are supposed to be progressively overloading.
I don’t use any pre- constricted two ranges such as “5 sets of 8” Because every set you perform should be performed with a high instantly if effort, outside of warmup there is no reason to do sets at 10% or 20% of max effort
That’s now to say that you can’t get results with that type of ladder, many rep schemes can yield a result, it doesn’t make any of them “wrong” so to speak. Bit for work sets I don’t see any point to any sets which aren’t performed witty a high intensity of effort (except warmups)
@@JerryTeixeira That makes sense, thank you for the response. Will you be making any videos on chin ups like you do for pull ups?
Thanks for the amazing content
So I’m doing three sets of max pull-ups (max is now 7) And three sets of Australian pull ups. Should I drop the sets of pull ups and use the greasing the groove technique or should I do both. And I only have the pull-up bat while I’m training so can I still do this technique or should I use a different one?
If you only have access to something to hang from GTG will be hard to do. How many days a week are you training pull ups now?
Sounds interesting
Try it an let me know what you think
I'm currently doing 14 reps in a row.How can i make it to 20 within a month? i do pullups 3 times a week/set wisw
DO it the way I am saying in the video. Basically, jump up on the bar every hour or so that you are home and do a set of 9. Don't do more than 9. After 1 week go to 10 and then after a week go to 11 then 1 more week and go to 12.
Then max out at the end of the 4th week.
If you are doing pull ups on your normal workout days make sure you stop at least 1 rep short of failure
@@JerryTeixeira if one is just starting out, how many pull ups can one do daily if the oppurtunity to do pull ups is only once during the day and not at other times ?
how many set we do in a day is max ? please reply
You can do as many as you can fit in as long as you arent waking up sore the next day, but I use 8 max as a rule of thumb
among us
Alright imma bum rush the fuck outta thhe next 30 days doing pullups while staying fresh
Keep me posted on how it goes 👊
F
Dogs got some shade...
My training partners 😂
I did talk that much... nothing increase...
You comment makes no sense