Double Your Pull-Ups In 30 Days (Grease The Groove)
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- Опубликовано: 31 май 2024
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Want to increase your strength fast? How about going from 10 to 20 pull-ups in a row? Or increasing your handstand, planche or front lever hold time. Grease the groove is a method of submaximal daily training - you'll improve quicker than doing a full blown workout. Pavel Tsatsouline made this training style to get max results quickly. We gain strength fast through improving our nervous system efficiency and effectiveness. Grease the groove works best with exercises you can do with minimal equipment ie push-ups. But if you're motivated and disciplined, you can workout daily with any exercise and make gains such as squats etc.
Chapters:
0:00 - How To Grease The Groove
6:19 - Why It Works
7:44 - Downsides
10:55 - Isometric Exercises
12:44 - Helpful Tips 
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Please share your grease the groove results. I'm sure people lurking are curious to know what's possible.
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As a beginner who could never do pull ups before, I went from 2 pull-ups to 6 in a couple of months with grease the groove, and then I was able to scale back a little on the frequency but still managed to get to 10 in about 6 months.
Key takeaway's:
1. Grease The Groove is for strenght and skill increase rather than hypertrophy
2. GTG is addition to your normal workout routine (you do both)
3. You should be doing GTG with a perfect technique
4. You don't have to do warmup before GTG sets (if you start your GTG first thing in the morning then you can have a few minutes walk before)
5. 1 excercise
6. Intensity 50-70% (for example if your max pull-ups is 10 reps - do 5 to 7 reps in a set)
7. 4 to 10+ sets throughout one day with plenty of rest between those sets (around an hour or more is good)
8. 4-6 days per week
9. Feel free to increase from week to week your number of sets or/and reps or/and frequency
10. Don't rush immediately with your intensity, reps, sets etc. It's likely to injure you and you can always increase those later (choose what is sustainable for you)
11. You should be ending every set and also every GTG day with a feeling that you could physicallly do more
12. You do GTG for 4-6 weeks. After that you can do this again with or without changing the excercise or just continue your normal workouts
Thanks buddy! Good summary
Great summary of my research into GTG. Following these principles will make this method effective.
Thanks man!!
Yup! Thanx for summing it up! 💪🏼👍🏼
Fantastic! Thanks for your time and effort to lay out Daniel's instruction so clearly. That's a big help.
I got Pavel's 1st book, "Power to the People, Russian Strength Training Secrets" back in December 2001. It changed my workouts forever. I started doing myofibrillar training instead of sarcoplasmic. Training naturally, I went from 175lbs to 200lbs in a year. Low volume, high intensity, training your whole body on consecutive days. It shouldn't work, but it DOES. Pavel is the Master!
Damn I’ll read this book thank you for the suggestion
Daniel Vadnal is not bad either
You do realize that myofibrillar and sarcoplasmic hypertrophy in layman's term are just low reps high weight and high reps low weight, respectively
Diskusija
That sounds pretty similar to something like Starting Strength. Low volume, high intensity, full-body workouts aren't exactly an arcane secret. We've known about this approach for ages. It SHOULD work, because we already know that it DOES.
Man I could watch this man do simple pull-ups for 15 mins without any voiceover and not get bored
I actually did something like this when I started at 0 pullups, it took me like 1 year to get to 4 sets of 10 from dead hang to chest to bar...if some one cares, I started with what ever reps I could do at the best form posibly at the time for as many sets I could. I would work till I hit 9 set of that rep range and then increase the reps by one till I got to 9 sets of 6 reps...I also did weigthed pull ups...basically my first year was getting the form rigth and work capacity up. What I liked about it is that I build a lot of strengh, I got my first muscle up with out training it, may have tried high pull ups twice before my first mu, yhe same for front lever...I just have to work on the form
Great video! Thanks.
Thanks Daniel you have been my biggest teacher in my fitness journey over the last few years and I will be adding grease the groove in with pull ups immediately.
Awesome video on the topic. I like the part were you addressed the most common questions people may have, and explained them very clearly.
Thank you very much for the info!
Magnificent video. Thanks for your knowledge & passion. Will give it a go
Another great strategy to implement...thank you Daniel. When I look in the mirror, I immediately recall how smart you are, and how much I appreciate your shared knowledge and wisdom. I have never in my life been this fit and muscular. I will never go back to being out of shape. Thanks again
Very beautifull video, Thank you Daniel
Always great explanation, you re the boss
Gracias!, I will try it
Great concept, I wish would have known this when I was training for selection
THANKS BROTHER.
Great, thanks! I’m going to do it today!
I thought about doing something like that cause I'm platoeing a bit right now. How nice of you to release this video that confirms my guesses!
When I started training calisthenics I followed David Goggins method of nickels and dimes (5 pull ups - band assisted, 10 push ups) technically greasing the groove cause it wasnt to failure, it definitely made a difference. Only 8 months into training and can do 11-12 consecutive pull ups now and still supplement my off days with GTG to this day, it works!
thank you ❤❤
Great video as usual. Like many people pre-COVID I did not believe home gym sessions were a serious option. With COVID many of us had to change the way we exercised. I had no idea what Calisthenics was until I came across FitnessFAQs. There are some great instructors out there but I still consider Daniel to provide the best advice for beginners and intermediate students (can't comment on expert because I am not there yet!). Now Calisthenics is a fundamental part of my physical and mental health. Will definitely try GTG for front lever from today.
You have in this video done more than anyone on the www to explain GTG; most importantly how to practically do GTG in all its aspects, how to integrate GTG with other exercises, plus how GTG actually works. Pavel T. didn’t go into this level of detail keeping GTG a mystery exercise still.
Thank you Daniel, what service and good guidance you give to the community at large 👍
Thank you. This video has greased my grooves
Thanks for this I definitely want to get better at pull ups
my journey in the fitness was corrected with the benefit videos of you Daniel and the elegant of strength and calethenics podcast friends I feel better and improvement my journey thnxxx too much bro
The end is priceless for the young men i was 15 years ago haha
Thanks again to make things like that so clear
Really like the video. Going to give it a crack for the month with pull ups as I’m just getting back into them.
i will continue the grease the groove for the rest of my life by my 50s i will be able to do 100000 pullups
I do this kind of pull up workout at the moment and already did it a few times over the last years.
It has always improved my number of pullups.
The program I found says one set a day for the first two weeks and two sets a day with plenty of rest for week 3 and 4 and always leave 1-2 reps in the tank.
I will try to do more sets per day now.
Thanks so much ❤
Interesting take regarding the 1 hr rests in between sets. I was never able to get past 31 strict pull ups without aches and injury. I would do them daily in one session, usually 3x15-20 overhand, followed by sets of weighted, underhand, and super wide grip, with 2-3 min rests, for a total of ~10 sets total, but I would always succumb to shoulder pain before being able to break through the 31 barrier. I'll have to try out this kind of program sometime to see if it works better. Thanks for posting!
TY!
So true, the key being the discipline of submaximal training. I'm sure if one greases the groove on anything at all, it's better to be extra conservative about it if you're planning on still working out later or whatever. You really should be only seeing it as an opportunity to warm your body up and prime it for your session later, and/or get in some skill sets that are super easy, but a stronger foundation is only gonna make you stronger. There's almost no need to worry about trying to progress with this method cause that eager mentality might get in the way of the principles of employing this method. This is all hypothetical speculation. There's probably days you can go hard on a grease the groove and feel good, etc. But that foresighted mindfulness of your subsequent sets and next workout sessions are definitely the takeaway for me from this video. Good poop!
3:19 good to know about the warmup! That's always been a big question for me.
I was talking about gtg related to pullups just yesterday with a friend. I think I'll give it a try
Great video as always
Thanks FAQs!
Do u think that doing GTG for pull ups can give us gains for the exercises related to pull ups for example one arm pull or muscle up?
Daniel, I'm starting to think you're reading my mind with these topics.
I was just thinking how I hate that my rep count stopped progressing, even though I'm gaining new skills in other areas.
Great upload, thanks!
Same for me too
Thanks for the information. Clear and to the point 👌😁
I learnt and improved my front lever with gtg.
U R Great! 👍🏼 Not that greesy, but groovy!
I don't even do calisthenics, just bang my body in the gym, but I watch every one of your videos because they are so well explained (and your voice) 😂
Mr. Vadnal, can you discuss your gym set up? I love seeing calisthenics gyms for their simplicity but realize every one who engages in the movements prefer particular setups and combinations of gear, would be interested in your opinions for the advanced, experienced and novice athletes.
Starting this today with pushups:)
Just did the first set ❤
Going to try this with chinups, thanks m8
Got to 23 and still stuck at it. Let's see if it works for me in a month as said😺
u wond double them XD
Ikr gotta try tho for "if" @@leinadllerp
You won’t double the pull up number but you will increase the number of reps for sure
You should just switch to the weighted pull-ups, or to a more difficult variation, for example to pull yourself up to the pecs instead of chin. Generally there is not much benefit from doing sets with such a high number of reps.
go to wide.
then, super wide.
then, super wide behind the neck.
Hey man please make a video on options we have after grease the grovee for pull ups
Perfect practice makes perfect! Absolutely! Don’t be sloppy. Do 50-70% perfect reps and the results are so much more satisfying.
Thanks brother 💪
And you won't believe that I was making a program with this idea, but didn't know that it's the method with the name. When I saw this I sad to my self:" I had a good idea 💡".
Now I am excited to see you confirmed it and gave it a full meaning 😊
Practice doesn't make nothing perfect, but perfect practice does..... 💪💪❤️❤️
love ur physique sir
Gonna try GtG with RTO dips and knee/leg raises
I'll try it. See you in a month, right now I can do 4 pull ups with good form. We'll see next month the improvement
I think I first heard about this years ago from Omar Isuf.
I also “greased the groove” when doing the Texas method strength program. Kinda like you said, 50-70-% of my 5RM.
Yup. GRG really works. I went up to 40 push ups in about 6 weeks. Did them at work at home out going for a walk. Anywhere.
Did chin ups up to 12 from 3 in the beginning. Those I could only do at home.
Question Daniel:
how does a program get adjusted after testing a max?
Could you talk more about testing a maximum? I'm aware that we don't want to test it often, and that it's a big shock to the nervous system.
I often see videos talk about how to lead up to testing a max, maybe that's the part that matters, but I've not heard much about how to treat your body and how to train after you've tested your max.
Let's say I'm coming back from a long break and I'm wanting to see where I'm at. So I test my max reps in a set for a move or seconds of an isometric hold. What would my program look like based on that max for the following days or week?
Would I simply take 30% off the top of my max and call that my 3 set max reps? Of course this is a topic way too dependent on what my goals are for skills, hypertrophy, strngth, endurance, variation in recovery of different muslcles.
But that's what I'm curious about, each body part after testing a max is going to be in shock, so how does a program get adjusted after testing a max?
Great explanation as usual.
So, if I'm not confused, you mentioned we can do our regular workout and include GTG, right?
If I'm doing a Torso-Leg or PPL routine, the pull day, do we do pull-ups as normal? Or stick to rows or other pull exercises?
Thanks for sharing your knowledge.
Super interesting, thank you Daniel!
I just learned that I had been doing GtG for quite a while without knowing it 😅
Quick question: if we bring the GtG closer to failure, is it a valid substitute for a regular workout?
It's much easier for me to GtG at home, where I work, than going to the gym (I must admit I'm not a huge fan of working out for a long period of time 🙈)
I love greasing the groove! I had a busy year last year and put my exercise routines on the back burner. A year ago I could do 16 standard push-ups and a little over a month ago I could only do 3. I got it all back in one month by greasing the groove.
Hey Daniel, what is the difference of GTG with the program you had posted about increasing reps on pullups specifically? I had followed the latter and increased my reps from 10 to 14. Now it's a good idea to follow GTG with pullups again and see how it goes since i am weak at these after following a hybrid training protocol.
Thanks a lot for the tips! Started two days ago doing 2 each leg everytime I go pee lol
Btw thing you didn't mention, even with a few reps you get a small bum in heart rate and breathing rate, which is cool to return to the desk with a little more energy! I'll think about doing GTG at the same time as the posture exercices in between desk breaks
Cheers
Going to do this and come back in six weeks and let you all know how it went for me. Currently can do 13 in a row, hopefully, I can get to 20 one day
how much pull up b-roll does this man have?
I'm betting over the 10 years bro has been doing calisthenics, I'm thinking over 9000
😂😂😂
This works. I’ve done very similar programs. I’m 36 and I can regularly do about 35 clean pull-ups on a good day. I’ve been at this awhile tho.
The boy under the stairs does it again 👍🏼😄
2:19, "With Grease-The-Groove, it is extra homework in addition to your normal workouts." Well... today I learned somthing new. This whole time, I thought it was an "instead of" and not "in addition to". This is great to know! Can't wait to include this in my daily routine!
Yay
how to avoid the tentation of doing 2 exercises... doesn't sound like it will change a lot... why wouldn't still work?
Why should be avoid it?
Great video Daniel, like always!
Does the concept of time under tension apply to grease the groove? For example, let's say my max consecutive pull-ups is 6. 50% would be 3 per set. If I do regular pace reps it would only be 8-10 seconds under tension. Would I a) do regular reps or b) use a resistance band so I can do enough reps to hit about 45 seconds under tension? If I tried to do eccentric without band assist to accumulate that much time I would be maxing out, it would be way above 50% effort. Hopefully I can determine which method to use, I am thinking of building a pull-up bar in my backyard so I can make this feasible!
I like that squat rack and pull up bar you have. Where can I get one of those?
is it possible to do this while also training lever progressions?
Is it still effective if I do Split the Grease the Groove? Like doing the Lower & Upper on a alternate day. Pistol Squat & One Arm Pushup.
Will this affect my back workout day? I mean will my muscles get fatigued when I reach back day (which is calisthenics workout depending on pullup bar only)
Should I not do this routine in back day?
Will chinups improve if I do greese the groove for pullups? I ask this as both movements are quite similar.
GTG would be ideal for pushups??
Doesn’t it add extra muscle growth if your adding it in to the workouts your already doing? The extra volume?
So if I already have pullups in my workouts, should I remove them from my workouts while greasing the groove, or continue with them as normal?
damn 16 seconds in
👍
Not sure I understand the "extra thing " bit: taking the pull up example, GTG would be on top of the "back days" that include already pull-ups among other exercises? In such days any GTG set after the work out might be super intense givrn the prevous work load.
Should the 4-6 weeks block contain only one exercise? OR is it okay to train a different exercise every new day?
For example
First day: pullups
Second day: chinups
And so on..
during the 4-6 weeks of GTG with push ups, for example, do I then stop my "normal" push up exercises during that 4-6 week stretch?
It is possible to GTG with push/pull alternative days, i.e. alternating pull-ups with dip (another area to practice).
You can apply the concept to just about anything, including non-exercise skills like learning a language, playing an instrument.
It’s basically micro-dosing
I love the video and I'm a follower of yours, but I don't know English. Please, could you add the subtitle option to the video. Thanks greetings.
If I can do 18 reps of proper pullups after a week or two rest. Should i do 9-10 reps for each set for 6-7 sets a day?
I've been doing it for 4 days now and am trying to maintain a journal, I tested my max today and could only do 12. Do i need to decrease the numberbof of reps or wait for a month or more before changing anything?
If you pause at 2:47 you can see shoulder imbalance when pull down. I have same problem. Is this normal asymmetry or muscle issue?
grease the groove.
I didn't know about this until now, but back when I had a doorway pull up bar at home, I used to do a couple pull ups every time I walked through my door, and I could easily do 10 pull ups. Now that my pull up bar's been broken for like 7 months, I can only do like 6 pull ups
Could you do GTG with antagonistic muscles(exercises). Like i do 5 sets of pullups and pushups in a day?
Is it possible or a good idea to apply this to weighted calisthenics? Like for instance if I want to get stronger at weighted pullups? or should I just stick to normal progressive overload instead?
I saw a post on reddit and a guy said that he has done this and actually seen great results. So I'm pretty sure it works as long as you do it with the rules( not maxing out, etc)
@mohammadhosseinmalekzadeh1762 yeah maybe ill do half my 1RM and do half of my max reps on that weight.
with weights its likely ideal cause its sub max sets your conditioning neural system muscles to be strong and tendons to slowly adapt rather than destroy self so test max clean powerful fast concentric controlled negatives reps go to technical concentric failure then yh do 60-80% of those reps as littered throughout 2-6days a week totalling 16-32sets a week of those submax sets, your prob get lot stronger just not bigger
I did it during 6 months, target was to do 100 pull ups everyday. I started with sets of 10 and I finished with 4 sets of 25. I improved my max reps from 20 to 35 and I never get injured. No soreness neither except after I stopped lol
I didn't know it was an existing workout plan but it worked amazingly for me.
Liked marathon, not sprint remark, can be applied to any training, people want the results too fast, the entire bodybuilding industry is based on that. Well done to remind the basics: time, effort and consistency are the only ways to get close to your level (most of us will never achieve)
Can this be done with weighted pull-ups if using a lower weight that is submaximal?
Do i Take a few days off before testing my max after a month?
Would this also work on the easier progressions of said exercise?! For example an easier variation for someone who cannot do a full pull-up or knee push ups for someone that finds regular push-ups difficult and so on?!
Although grease the groove may not directly lead to much hypertrophy, I think it will likely lead indirectly to hypertrophy over time by increasing the volume of our working sets
think depends how slow twitch dominant are if have quite big ratio slowtwitch fibers than yh probably build fair bit muscle, but if more fast twitch doubtful, your just get more toned increase fluid in muscles too to repeat it regularly i dunno i might be talking rubbish
Question: You say, keep doing normal workouts and addition to those do GtG. I understand that it's important to keep working the other muscle groups normally that I'm not Greasing. But if I normally do back workout(hard) twice a week and then add 3 days of GtG pullup to that, I will burn out, no question about it. So should I drop the normal back workouts for the 5weeks I'm Greasing and just concentrate on the pullup GtG, or should I perhaps try to dial down the normal back workouts a little, so that I can do also the GtG?
Had the same thought, but with push-ups and push days.
I'm thinking about doing pullups + push ups , and maybe taking some rest between them , I think that ok
Does it work with static exercices too?
did something somewhat similar with pushups when i was 15 i went from 3 pushups to 25 in a week by doing as many as i could all day. probably doing 20 or more sets per day
Just a q
If we r not putting enough stress to reach near our limit
How are we able to increase max reps after a month or two of doing this? We were well within our comfort zone theoughout emtire workout
I rber i did sth similar to this when i firgs started without knowing knowing woth pushups but i had pushed to my limit each time and hit 150 reps everyday
Improvement was pretty fast then
I didn’t know this had a name lol
I’ve being doing it since I was a teen just because I had too much energy and it was fun. I can guarantee it works. At some point I was doing easily 70 pushups in a row as the first thing in the morning.
I stopped due to work and going to office and I can’t even do 40 in a row now without dying.
Consistency, technique and rests are key.
And don’t worry about hypertrophy. If you improve your technique with this method, when you train for growth in your regular workout you’ll target the right muscles and avoid injury, allowing to do more and better
How can we do this with our daily workout routine (gym)
Practice doesn't make perfect, perfect practice does😈