Does "Greasing the Groove" REALLY Improve Pull Ups?! | Dan John
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- Опубликовано: 8 сен 2024
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Dan John has spent his life with one foot in the world of lifting and throwing, and the other foot in academia. An All-American discus thrower, Dan has also competed at the highest levels of Olympic lifting, Highland Games and the Weight Pentathlon, an event in which he holds the American record.
Dan spends his work life blending weekly strength training workshops and lectures with full-time writing, and is also an online religious studies instructor for Columbia College of Missouri. As a Fulbright Scholar, he toured the Middle East exploring the foundations of religious education systems. Dan is also a Senior Lecturer for St Mary’s University, Twickenham, London.
His books, on weightlifting, include Intervention, Never Let Go, Mass Made Simple and Easy Strength, written with Pavel Tsatsouline as well as From Dad, To Grad. He and Josh Hillis co-authored “Fat Loss Happens on Monday.”
Dan is one of the original practitioners of the "Kettlebell Swing" in the US and is widely renowned to be the inventor of the "Kettlebell Goblet Squat". He is the host of the weekly Dan John Podcast; discussing all things strength, kettlebells, Olympic weightlifting and athletic performance as well as doing live workshops, coaching and online personal training.
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I used the fighter pull up program. It worked. Doubled my max pull ups. At least in my case, however, afterwards I moved back to more ‘conventional’ pull up training (2-3 x per week) and my numbers fell off somewhat.
The frequency and volume makes a big difference.
And, just not going to extremes early.
@@DanJohnStrengthCoach Indeed. I started off a few levels below what I knew I could actually do.
Fighter pull-up program using a fairly GTG method sent my numbers soaring. Swear by it.
Very common to hear this.
What's the rest period between sets in the fighter pull up program?
5-15 minutes @@RitzCaraldo
Thanks for answering my question Dan! I’ll give this program a try and let you know the results.
Good....let me know.
How’s it been going mate??
Dan didn’t say it, and we don’t know the guy, but dropping a little weight also does wonders for the vertical pulling strength. That combined with Dan’s gtg protocol should get him the 20 pull ups.
Oh, absolutely...
I love listening to this stuff. It's very inspiring to hear such a great coach :)
I blush! Thank you.
Thanks for this walk-thru, Dan. I’m a 50yo with similar pull-up numbers, and would love to reach 20 pull-ups. Would you modify anything based on my more advanced age?
Probably I would take even more time.
I got from 1 to 5 pull ups doing 1 on the minute every minute (well it was either side of a bridge) during lock down.
Excellent work.
I smell false story here. If 1 was your max you would be done by the second or third set!
@@user-iy8tp7vw3x well your the one who knows.
Whenever I'd get a coach, they wouldn't account for my height and they couldn't understand why I couldn't do push-ups. If you're 6'6", the lever works against you during a push-up. Even therapists would recommend exercising till failure for my hypermobile shoulders.
I'm only now learning about G.T.G. and this may make it much easier to develop the strength to increase intensity. Thank you so much, Dan!
You make a really important point. People ask me for standards all the time and honestly it’s such a vanilla response but it’s the best I can do. The difference between people is extraordinary.
Guys above 6'3'' are just built different. I am 6'2'' and maybe a bit more and I strugle with pull ups, I'm ok on dips and great at push ups...my wingspan is 6'6'' tough...i'm also heavy and overweight for sure at 240 pounds
Greasing the Groove it's an awesome method and easy to follow for busy people.
I do a variant, snack movements it's called for example: every time that i Cross my door's bedroom i do 15/12 push(maybe 300 or more at the end of every single day) the same but with pull ups when i go to the kitchen(100/150 pull ups), and when i play Calle of duty of something like this, every kill i do 10 burpees)
Sorry for my English, excelent video:)
Burpees and Video Games. You should sell that as a program.
Obssessed. Sick. I love it.
Thank you for that!!
You're welcome!
@@DanJohnStrengthCoach can greasing the grove method alone make you better at pull ups
Thank you very much for the video Dan, On Monday I will start this program that you describe. I will update after finishing it how it went 🙂
Outstanding. Update if you can
@@DanJohnStrengthCoach Surely yes, I am also very happy with your ABC. I started trying it for the first time last week. First session with 2 kb, one of 20 kg and one of 16 kg for 30 minutes in EMOM format and I was very happy :)
Throw 2 or 3 sets of negatives in per week with pauses as well and inverted rows your pull-ups will increase big time. You only a few negatives at a time if you do then properly you won’t want to do many more at all….keep your elbows healthy with 50-200 tricep pull downs daily with a band 👊🏻💪
Thank you.
I have always been a very strong Barbell rower, deadlifter and lat pull down trainee. Unfortunately I never did Pull-Ups Sims high school wrestling and I'm now about 5 years ago I started doing pull-ups and I could only get about 10 or 12 reps on body weight pull-ups at 205 lb but I could still get four or five reps with about 70 lbs around my waist. My reps just sucked for whatever reason. I started doing dead hang pull-ups one at a time every time I passed the chin-up bar which is inside my house. I would do as many as I could during the day which probably amounted to 30 or so after a week in which case I usually did this 4 to 5 days a week usually two days in a row followed by a day of rest, I bumped it up to two reps every time I passed the pull-up bar and I increased the volume to somewhere around 40. The following week I did three repetitions every time I passed under tbe pull up bar, next week I did four reps every time I pass the bar. Sometimes I might pass the bar twice in 10 minutes and other times I might not pass the bar for 30 to 40 minutes at a time. But I just made a point of doing four reps every time I pass under the bar so each week I was increasing volume but I wasn't counting the sets except when I was only doing one or two reps. Then I built up to doing five reps every time. Then I did six reps. Then I did 10 987654321 which is 55 reps. I did this three times per week for 2 weeks. When I tested my reps after a little over 2 months I did 20 smooth reps and didn't go beyond that because I felt at the pull ups wouldn't be perfect dead hangs each of which took about the same amount of time without struggling when I get pretty good at a movement I'm not one to grind through the last several reps I end up fatiguing pretty quickly once my form breaks down before I go back to weighted Pull-Ups which I could usually only do one or two sets of with any real weight because I would tire out so quickly I am shooting for 30 perfect reps. . An important note is that when I was only doing 1, 2 and 3 rep sets, I was pulling to my mid chest and lowering somewhat slowly. Between each rap on every set I ever did I always stopped in the dead hang before reversing direction. Some people find that this hurts their shoulders and elbows, but for me this enabled me to really focus on using my back muscles when I don't go all the way down, I realize far too much on the forearm and upper arm flexors. I generally use Pull-Ups for lat development and have had more successful growth in my biceps and forearms with direct work I think it has to do with the load being light enough to flex the small muscles. I know some people do supinated grip chin UPS for biceps development but for me my stronger back muscles tend to take over, I know there's a way to do supinated chin-ups for biceps development but I've always found that I get more growth using 30 to 40 lb dumbbells than anything heavier than that I used to do barbell curls and put 155 lns on the bar and use a lot of body English. It was more of an ego thing than a bicep developer. I wouldn't dream of putting more than 100 lb on a bar for curls today and even that would be more than I need for optimal development I make sure that I only use my biceps when I trained them. Just a thought you might have genetically very strong biceps that take over when you do chin UPS. A lot of it comes down to technique and genetics
That’s a nice testimonial for greasing the groove
Grease the groove with pushups one day, pullups the next, squats or lunges the 3rd day. . repeat, take Sunday off. Strong AF at 49 years old. Just don't overdo it. Di half of the reps you can max out on. Its incredible. I gave up weights.
That’s not really greasing the groove but I appreciate what you’re doing here
How's it not greasing the groove?@@DanJohnStrengthCoach
@@DanJohnStrengthCoachshould I do 3 exercises all day?
Generally, we just pick one exercise. You can certainly do this, of course. I’m not telling you not to do it. Just trying to make sure we’re clear on the language.
@@DanJohnStrengthCoach one exercise everyday then cool 😎
Say one plans on doing a GTG training style for pullups but has a full time job and does not have the capabilities of performing pullups at said job. Is doing the sets in the morning and then afterwork in the evening still effective? Is the 8 hour or so break inbetween too long ?Thanks !
I would guess it would just be fine.
@@DanJohnStrengthCoach Thanks !
Just do more pullups with the intent of getting better and stronger and you will see results fast. It does not matter how long of a break you take or really what method you intend to use. Just do more pullups than what you were doing up to now.
I am pretty heavy. A pull up is like a max deadlift. What if you can only do one?
There are other options like pulldowns.
I was in Nam on different firebases, for a year and I never saw a pull-up bar.
I’ve seen the photo a few times. Obviously, it wasn’t true across the whole command.
Dan, would you recommend a similar type of programs for pushups (probably with higher numbers?)?
Well, it would work, yes. It's how many of learned to get those high reps in. The downside with it is that you just have to be careful making sure you do quality reps and don't pound on those shoulder joints.
Can this "Greasing the Groove" technique be applied to pretty much any exercise? For instance, dips? Overhead presses? L-sits?
From my experience, yes. But remember, it Hass to be compound movements.
I thought I answered this. But yes, but all them with compound movements. It’s an obvious thing when she start doing it, but people will forget to do it.
Hi Dan, I am 68 years old and I can do 15 strict pull-ups. I have done as many as 40 pull-ups with a heavy cheat. I would like to reach 40 strict pull-ups. I also have never had any problems with my elbows. Is it possible at 68 to reach 40 pull-ups.
I would think so. Please video this when you do it...I would love to see it.
As a woman, I went from 0 to 7 pull-ups in 6 months, but now I've been stuck at that number for 3 months (I even regressed for a month back to 6). My goal is 10. Tried a lot so far, even adding some weight, but can't seem to get over that hump. Not sure how GTG would work in this case... just lowering to 1 or 2 throughout the day?
Perhaps more like threes. The key is NOT to come close to missing/failing. It's not easy for some people as you need to be able to pull up just about any time. So, if you have a doorway bar, put it in a place that you can pop out a few reps throughout the day. I have a friend who had great success loading an Olympic bar and doing squat snatches throughout the day. I thought that was really going to be, well, "something," but after a few days his body adapted and he didn't need to warm up. Phil Maffetone's strength book recommends RDLs and Overhead squats for this idea, too...
@@DanJohnStrengthCoach Thank you so much! I have a bar at home, so I can easily try this. :) Appreciate the thoughtful response!
@@ohffsreally How did it go?
Makes me wonder… should we be running one exercise on the GTG protocol basically at all times? Or would that be too taxing on the nervous system?
That’s a very interesting idea. I’m not sure. I have an answer for it, but this might be something you could study.
@@DanJohnStrengthCoach I’ll give it a go, can report back with developments periodically if you like
@@CityBladesThat’s basically Nucleus Overload training which was created by Team3DAlpha on RUclips. Lots of research to back it up. Look him up, you’ll be intrigued.
Very interesting concept...
What would you suggest for athletes that are struggling to do unassisted pull ups?
Would this protocol work while reducing the assistance level?
If the athlete NEEDS to do it, that is one discussion to have first. Then, if yes, do whatever you can to get there.
Dab how long should i rest between sets for russian pull up program?
Some people do it every hour on the hour...so it can be what you need.
@@DanJohnStrengthCoach Thank you.
I heard that GTG will strengthen our tendons. So, I am planning to do GTG in pronation training for prevent injury from armwrestling and to strengthen my pronation. Is it works?
Well, armwrestling makes you dance on the edge of injury, so you will have to figure out a way of monitoring your joint health. If you start feeling aches and pains, not just soreness, you need to back off quickly. I think the answer is yes, but you have to really keep an eye on overdoing it.
Would this work on calisthenics tricks?
I have a friend who works for a famous, really famous, Las Vegas show that involves human "tricks" and I learned that GTG, basically, is the answer to all of the weird and amazing stuff.
Dan, would you mind telling us more about that? How does he juggle practicing multiple tricks/skills every day with GTG? I get the impression that elite gymnasts/performers don't follow the typical 3 x 12 reps program the average gym member does. Where can I learn more about these people?
Would you say that GTG is best for building tendons?
It used to be thought that small, but heavy, movements built tendons "best." I'm not sure if there is any good research on this topic but I would think any good training program would be as much as we can do.
Is this better than the McGill pull up method? Trying to get my max pull ups and I’m a heavy guy.
I’m going to try it. I’m stuck at 10 pull ups as well… and am 37. Really nice vid. Liked
Any method, any plan, is usually pretty good.
I appreciate your content, but the volume on your videos is always way lower than everything else I watch on RUclips. Maybe your mic volume needs to increased while recording, or maybe in post it needs to be adjusted.
Okay
That is just shameful that someone would ask about GTG with out first trying it for themselves. If ever there was an easier technique to try at next to zero cost GTG is it. One has to be lazy beyond belief not to just try it for 30 days and see for your self. The idea of practicing something often to improve motor learning and efficiency of movement should not be novel to anyone able to walk. This has been so thoroughly covered over the last what 24 almost 25 years as to be well proven especially with regard to pullups and the military. I think we need to encourage todays youth to try a bit more things instead of always trying to shortcut to the sure thing based on someone else's experience!
Honestly, I just answer the questions as they come in...
Hi Dan- Are thick bars better for MAPS? I have been using fat gripz and recently make a 2.75" solid bare pinewood chinup bar and have increased reps dramatically. Can do 10 on it now, 13 on a regular bar. I also noticed less elbow twinge and think I read it may be better. I know they might be better as you are likely doing less reps overall, but I am actually doing more sets & therefore more reps overall as I feel no twinge and usually stop when I do.
Well, I haven't done it with pull ups but it seems like a great idea.