I Trained SUPER LIGHT then SUPER HEAVY Every Other Day - "Greasing The Groove"
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- Опубликовано: 12 апр 2024
- Using baby weights for one day and then the next doing the same exercise but way heavy. "Greasing the groove" is a term passed around in calisthenics and other skill based specialties. But could there be benefits to applying it to hypertrophy? Thats what I wanted to find out so I did one grease the groove day followed by one heavy day. Was it too much junk volume? Or did I unlock a new technique for muscle growth.
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As entertaining as this was, this was not the greasing the groove method brother. Greasing the groove usually involves doin a predefined set of reps at different intervals during the day (usually every hour for 6 to 8 hours) over a period of days. It's not doing lower or no weights the day before your regular workout. It usually involves cutting out stuff from your workout. For example in calisthenics if you grease the groove with pushups and your maximum pushups are let's say 20, you'd do 10 to 15 every hour on the hour for 6 to 8 hours over the course of maybe a week and reduce your push day workout significantly while you're doing that. Fitness faq has a video on it for reference Still, enjoyed your video homie I hope this helps!
@Jesus_LovesAndSaves He's already here. Served me my Venti frap at Starbucks. Nice guy, but I didn't tip.
@@richarda3764 I gave him a dollar.
@@TheDarkSkorpionYou gave him a dolla? Well why did you do that? Now we'll never be able to get rid of him!
@@SillyNolanWe've done it once, we'll do it again😈
Exactly, spot on. He also did HIT completely wrong. I actually think that may be his schtick, like he does almost everything wrong.
Pigmie!! I love your videos man, and I LOVE how you try so many different things. But please, please... do them for more than just 10 days lol. I know it's hard to keep content moving out if you're going longer than that, but I feel like your experiments would just have even more valuable data if you just gave your body more time to acclimate. I don't know how that would look on the backend as a creator, so I know its tough, but please brother 😁
Love your videos bro ❤
u gotta make a video on beardmaxxing. try to get hulky beard yk it would suit u
Another Pigmie video that’s well overdue. Keep up the great content ❤ brother.
Always look forward to watching your videos bro🙏🏽 your determination and will inspires me, your videos just put me in a good mood bro don’t ever stop with these🦾🫶🏼
I may recommend to yall that try this, yes, you can actually do it for weightlifting, but you have to do the greasing the groove for only 2 specific excersices for it to be efective and don't affect your recovery.
W love your videos man❤
Glad to see you’re back to fitness content. The investing surely caused loss of gains and muscle memory.😜
Lol kek
This video is not the technique of greasing the groove.
When are his videos ever what the title says lol, it is what it is
Both of you explain your points better
@keptleroymg6877 see my other comment where I explained it
@keptleroymg6877 it's about volume. GSP (ufc guy) did this all through this training to get more training in. Look up Charles poliquin. He's really good at teaching it. But for example when I wanted to increase my pullups I took half of my max and then no more than once every 30 minutes I'd go and do that amount of pullups. I can't get anywhere close to feeling any sort of exertion. And before I do another set I have to be 100% recovered so a minimum of 30 min and sometimes if wait an hour or two. Get 10 sets in through thr day. Do that every day. There's no day where you try to go for a max set. Every few days add an additional pullup. I went from 10 strict chest to bar pullups to approx 35. This isn't about a mind muscle connection. It's about volume and reps. So for fighting or other plyo workouts if you're giving it 100% you only get an hour a day in for example. Gsp would go super light and easy and then be able to practice for 6 or 7 hours a day so he essentially practiced a takedown 10x the amount that someone did who fought at 100% in their sparing session than someone who went at 25% I also use this for running. I'll run 2 to 3 miles a day at my half marathon pace and I'm able to get more miles in through the week. Again, this isn't a technique to "warm up" the body the day before for a mind body connection.
Greasing the groove is doing the same lift through out the day with sub max effort.
Example- squats at 80% for 3 reps. One set every hour for like 7 hours. And you would do that all week.
This video is just working out everyday. He’s not even “greasing” any specific lift or technique.
Dude, when did you reach 3mln subs! Congratulations I just noticed!
Love you man
Try a 3 day split on supersets for two weeks and rest 48 hours before checking results!
I don’t know how he warms up but this would be best during, so use it as a way to prime the movement and then warm the muscles after like most people.
I think greasing the groove is done differently. It's just taking one exercise you want to progress in, not doing that exercise for your normal workouts, but doing it throughout the day (not to failure). So how I did it with pull ups for example was that I didnt do pull ups on my upperbody days. Instead I did a few reps everytime I passed the pull up bar in my kitchen. So I ended up doing about 10 sets a day, non of em close to failure. It really blew up my max reps back then.
Yep, this is what greasing the groove is, not what Lucas did in this video.
I agree with the beard experiment! Husky Man!
Hey, Lucas! I have a suggestion for the next experiment. I would love to see your take on low volume-high intensity style of training, which I just discovered on Polarity Fitness’ channel, and found it really interesting.
He already did that video it’s called something like Mike menzter training for a month idk
You should rename this video since it's not actually greasing the groove lol it's a great video it's just not what greasing the groove is
Greasing the groove absolutely works. I’ve trained for multiple feats including a bodyweight bent press this way. You need to keep your frequently steady though. Not just random practice.
Is a body weight bench press just benching the weight of your body
@@Oliver-lj3po No. Bent press, on one arm standing, not bench press. It’s an old time strongman lift. You basically bend away from the weight until your arm is locked out then stand up. Check out the vids on my channel and you’ll see it.
It's a young guy thing, used to do it everyday, now my recovery is too trash. Helps to pick one move like just squats or just bench everyday.
do a Rich Piana inspired month-long feeder workouuts right before bed (100-200 reps, light weight). Pick a lacking muscle group and fill them with blood right before sleep ^_^
Apparently he already has. Maybe he should try the 8 hour arm workout now.
Do you like seeing him in pain? Lol
2:58 watching so far. This makes me excited! To do simple light movements to then do the same but heavier day after. I'm curious for the results as I want to try it
Rim part was interesting, wanna see your road to dunk
Lucas you should try ATG for 30 days! Work on that back injury!
I pretty much do this. I like to hit the gym hard, but while im on hold with insurance companies half the day in my home office, i have my "physical therapy" gym setup at the house but with some lighter weight options and i just kind of mess around a few sets here and there and do some therapist recommended stuff too. Its made a big difference with injury prevention/rehab. Greased is a great description i dont feel stiff and crusty between big gym lifts. But i dont really do the exact same lifts just working on stability and mobility stuff. Bodyweight exercises and a few calsistenics. You could probably more effectively grease with a more scientific "longevity" program like knees over toes stuff, stretches, crossover symmetry/iron scap for the shoulders, and I do some hip mobility stuff. More of a tune up.
Do trigger sessions with resistance bands like recommended by MindPump. That's really good for off days
Isn't GTG more like doing one set every 10 to 15 minutes throughout the day? I used this method for pull ups in isometric 20s hold, always increasing the weight slightly. Got pretty good results, from 13 reps to 20 reps just in two weeks. Just need to avoid overdoing.
Ik this isnt grease the grove but in terms of keeping my joints healthy and “greased” i find that throwing in lighter activities going through many ranges of motion help offset the repetative nature of lifting. For example I will swim between my upper body lifts. Not enough to make me sore, and I still give a true rest day. But getting some movement the day after a heavy lift brings new blood into the tissue and gives some minor stimulus to grow and often help lengthen the muscles.
Hey Pigmie ! I've been watching you since I was 12-14? Now that i know more i hope i can help you for the experiment too if u decide to continue in your own free time.
As some users have noted about the bodyweight stuff, I think it just comes to using the same muscles(as u said). But the key is not overworking yourself at all. I have EASILY seen very noticable positive changes when doing 5-6 pull ups for the 1-2-3 days before doing my pull ups at the gym. I usually do weighted pull ups, starting at 12, so 5-6 are very easy, but just doing the movement feels nicer than usual always.
Squatting 10-20 times in the morning and evening the 1-2 days before and doing squats on the next day feels very nice.
Try doing just basic , low volume low intensity 1-2 sets of everything. I know you can do 15 pull ups currently, so i'd do a set of 5 at best 1-2 times the days before (an example)
do an experiment where you grow your beard for 30 days
That’s not an Experiment
I second this
Well he would have a dope beard if he let it grow
Isn't de-loading to break through plateau basically the same thing?
grease the groove is amazing.
took my military press from 100poundsx10 reps to 100poundsx20 reps in 2 months
I agree with greasing the joints. After the off season I would train without weights avoiding to crack the joints even though it was slightly off form and next day I got pr
That was hilarious. Those phrases “Greased My Groove too hard… triceps unsure themselves” Priceless
I've done GTG a bunch with lifting, calisthenics. Take a look at Russian Fighter Pull-Up program. It's a classic example of GTG with 5 sets for 5 days straight in a row. Everytime I've done this 30 day program my lats have blown the fuck up and my max reps have increased 40-60%. I've also done lateral raises in a similar scheme and seen insane hypertrophy results. I think the most important tenet of doing GTG is really giving yourself 10-60 minute breaks in between sets and also doing it near daily but never going to failure. After a period of doing this for 2-4 weeks, give yourself a proper 2-4 day break and then retest max. You'll always have insane results in performance imho. This is why "squat everyday" or programs that force you to bench 5 days a week give such great results to most (if injuries are avoided by choosing proper weight).
Can we used it with deadlift?
Who started the concept of Russian pull-up program? Was it pavel? Also you mentioned 5 sets, how many reps? Thanks man
You are amazing. I’m making a fanart of you for that
40% of your working weight? Damn son, you definitely were in "junk volume" territory. When I grease the groove, it's with bodyweight, 5 lb dumbbells, or the smallest resistance band I have.
When I "grease the groove," I don't try to do the exact movements I'm going to do next workout. I pick one or two muscle(groups) a week and just bang out the lightest movements possible throughout the day or when I'm watching a movie or whatever, trying to solidify my mind/muscle connection.
I started this when I was in my noob period, and it felt like I was activating a new muscle every week. Like I was unlocking control of it like in a video game. Level up: Tricep control +1
I got the two after just working up to sets of 8 without resetting on the 1.5. Stopped trying the 2 for a few weeks entirely and just did linear progression on the 1.5. Then, once I tried the 2 again it almost felt easy. Give it a try maybe?
Do a video of cjc1295/ipamorelin and bcp-157/tb-500 for 90 days
Kuzco "greased" his "groove" to insert into Malina.
If you know you know.
But how many options expired worthless while greasing the groove?
It is junk volume but the body will surely adapt and then you would improve on the absolute strength for sure. For reference it usually takes me 2-3 weeks (depending on calories and sleep). I do hindu sapata work-out (30 nos/day) and it carried over to bench, squat and triceps excercises
I that the exercise also know as "hindu push-ups" ? Do you stay in position or reset for 1 every rep, by reset I mean standing up?
@@TinoMT Yes it's a combination of hindu push-up and bodyweight squat. Similar to.a burpee.
@@Bro_31394 ahh okay, thank you for explaining. This might become a regular exercise for me, it feels great
@@TinoMT no problem brother. Just pace them over the whole day... My plan was to go for 100 reps a day I never got there due to my work schedule. I slowly started from 15 a day now I'm at 30.
Lengthened partial for left full rom for right for 10 days
can someone tell me what's the song's name at 1:05 and after?
It’s more like spoiling your dinner. Gettin greazy at the gym is the best part
Pigmie your hair is GETTING THICK BRO Yessir
Lol i know this is going to be an unpopular opinion, but as much as I love your experiment content I kinda wanna see you do a longer form journey like really locking into your bodybuilding while maybe trying certain things (like maybe supplements), but keeping your training more consistent since I think all the experiments might be hindering your progress on the bulk DON'T HATE ME LOL
Dude has massive arms
Why didn’t you do a light workout in the morning then the heavy workout in the evening
Try out drinking energy drink right before sleeping for like a week or 2 !
I’ve never heard of this technique before 😂
Try no rest days experiment for 7 days😃
I like a lot of your videos but I thought grease the groove was something different for training. Example, I wanted to get good at a wrist curl exercise for arm wrestling so I took my 10 rep max and would do sets of 3-4 reps twice a day for around 5 days, then take a few days off and see if my strength had improved ....and it did, my body got repeated exposure to my 10 rep max weight but by doing only 3-4 reps it was never that fatigued and while doing this I'd never attempt a set to failure until I'd finished the 5 day training and taken a few days off. Arm wrestling is different to bodybuilding but I'm sure some bodybuilders on here may have tried something similar.
Forearms dident get smaller cause you were greasing the wood
You should try just concentrics
Do this in the calisthenics version and make a video
do more HIt mike mentzer trainnig
Do hyperbaric oxygen therapy for a 40-60 protocol once or twice daily…(it heals you) do it ASAP.
"I might've greased my groove too hard yesterday" 😂😂😂
Isn't this also known as the Bulgarian method?
Love form India 🇮🇳
Can you do prison workouts next I know you already it
But This time try it With the excersices that are. Told in jail house strong book
If your doing machines i know a light weight is not like so much weight but you should have put only the 1 weight on every machine just the next day you have more potencial to max out high weight because if you put some weight that is like middle range your just tiring out the muscles
Why dont you try your first set as GTG and the other 2 sets with full weight and see if recovery or prepping helps with the workouts. Instead of a full day of GTG, implement it as part of a warm up or part of your sets. Maybe new PRs with warm or prepped muscles
Program idea for closing captains of crush 2:
1 max hang attempt
5-10 min rice bucket
5 plate-pinch sets per hand
Switch to thumb-less reverse curls
Every day. I would guess about 30 days.
On some days he could switch dead hangs to dead towel hangs.
You guys aren't wrong but the fastest way to close it would be to practice closing it. Train for specificity.
Engrasando la ranura
Greasing the groove, I thought this was an adult video
I’m a fan of your channel and your ideas. However I’ve been noticing quite a few of these self studies have been poorly put together. This makes the outcome and essentially the entire video useless. Maybe you can post video ideas and ask for feedback on how to plan the study to get ideas on length, programming body parts and lifts, nutrition etc… just an idea to make future videos more valuable and worthwhile for both you and the viewer.
Hey bro I don’t think you’re focused you okay?
Put your seatbelt on homie ❤
Dorian yates used to go through his whole work out in his head the night before. I guess this is just an advanded version of dorians method.
Greasy boy
12:00 - I weigh 40 pounds heavier than pigmie as far as body weight goes and im only 17 at 5'10 with a large body frame
Bro, try to fail your concentric, excentric and isometric. I like to do 2 sets for exercises, 14 total sets. Something like 3 exercises for chest, 2 shoulders, 1 triceps and 1 abs. And if I'm in pain I rest. Good Luck.
2s contraction, 1s peak, 4s excentric, 1s full streat. When you can't do this, then acelerate gradatively until total fail, then do isometric for 10s.. in all sets. The first set is always better then the second.
A WHOPPING 212 lbs 🥳
He tried the “Greasy Grove” training method? Fym that’s a Fortnite™️ POI.
You're 212 LB???!! 6:48
🤯🤯😎😎
All gym bros act tough until they try out gymnastics and things like ring gymnastics.. Holding up your whole body with extended arms by some hanging rings is insanely tough.
I would like to see a video that you would do arm wrestling training.
have you tried barefoot shoes?
He is wearing barefoot shoes
@@Endure.Fitness i guess that answers it
4:39 - That's what she said ( again )
I think you used too much resistance on the days you were greasing. You just need to practice the motion to mentally prepare for the next day.
1st to comment!!
Looks like you lost a bunch of water and glycogen. Both a drop in muscle size and weight on the scale.
Put your seatbelt on, bro. I wanna keep watching your videos haha
I've used greasing the groove for over 10 years now for different things such as getting my pullups to 35. This video is not the technique being properly applied.
Wld you mind further explaining how he cld have greased the groove from your experience? I’m curious about doing this.
@thecampbellfamily4878 it's about volume. GSP (ufc guy) did this all through this training to get more training in. Look up Charles poliquin. He's really good at teaching it. But for example when I wanted to increase my pullups I took half of my max and then no more than once every 30 minutes I'd go and do that amount of pullups. I can't get anywhere close to feeling any sort of exertion. And before I do another set I have to be 100% recovered so a minimum of 30 min and sometimes if wait an hour or two. Get 10 sets in through thr day. Do that every day. There's no day where you try to go for a max set. Every few days add an additional pullup.
@@ptmaroon awesome thanks!!🙏
Amazing! Is there a book by Charles where I can read more about greasing the groove that you mentioned with pull-up? Thanks mate
Do jiu jitsu for 6 months
can you try blood cupping therapy
You really need to let that beard grow you would look much more manly and grow those traps and forearms
i feel like you need to re-do this.
Yes, it does, buuuuut... you gotta do it right.
1 minute ago??? lets go
😭😢🙏
2
A lot of people are talking about this, but it seems most people don't know. THIS ISN'T GREASING THE GROOVE. This is just a strange exercise protocol. 😂
Greasing the groove can be a great way to increase strength if done properly. But definitely not like this.
I hope he makes a follow-up video clarifying this. Otherwise this is just a bunch of misinformation.
There were a couple of similar issues in videos lately. Sorry to say Pigmie might not be a great source of fitness info...
Dude, just like HIT, your doing it wrong. When I first started lifting I bought a bench, bar and plates. I left the bench set up and when I got up I'd bang out a set, got home from work, drinking with bros, etc I'd bang out a set. I'd keep adding weights and just do a set here and there. Then I'd go to the gym and do my regular splits. Very quickly I got my bench press to 225 lbs. I think it was like 3-4 months from started lifting. That's how you do it.
Try doing a video on
Building muscle on high carb
Low protein diet
I believe with the current inflation rate more than half of the global population will be waiting for something like that
I'm pretty sure that this is nothing like greasing the grove. Greasing is choosing one movement that you hit many times over the course of each day as skill practice. It's not whatever TF this is. Just like your "micro" workouts were nothing like micro workouts. 🤡
Try a sardine fast
intensity, Volume, Frequency. PICK.
You were mixing and matching with greasing the groove after apparently having gone to failure in your previous session. You need to have enough of a rest between styles to re adapt to what you are trying next. The biggest mistake people make is thinking that rest days are a sin. There is a thing called "Strategic de-conditioning" that is massively undervalued. If you are going to switch up your workout styles is always pays to strategically de-condition in between. It seems like you wanted to just try this for a few days see how it felt, bring it into the existing workout, but there is a problem. You have committed the sin of not picking between volume, frequency and intensity.
You also cannot evaluate the effectiveness of a new routine if you have not strategically de-conditioned prior to starting this new routine.
Failure is overrated and is the thing that is most likely to cause you problems. If you go to failure with higher volume then maybe you could throw in some additional frequency because you have not doubled up on the intensity, which actually has 2 parts, Heavy and to Failure. You have more flexibility if you train to failure with higher volume at a lower weight, or train heavy not to failure you can get away with trying other things. You don't want to never go heavy to failure, but it is massively overused. Olympic Lifters train with greater frequency than body builders and less often to failure. They will work on a particular lift more than others get to where they feel good and then try for a new Max. Get to failure, then take a break for a several days, sometimes up to 2 weeks, not often that long, but not never.