Grease The Groove (GTG) is a training method popularized by the Latvian strength coach Pavel Tsatsouline. GTG’s main purpose is to increase your numbers on bodyweight exercises such as pull-ups, push-ups, dips and more.
GTG in a Nutshell
1.Choose an exercise that you want to excel in. (e.g., pull-ups, push-ups, dips)
2.Cut your maximum number of reps in a set in half. (e.g., 5/2 = 2.5)
3.Perform 5-8 sets throughout the day. (e.g., 5 sets of 2 reps spaced throughout the day)
4.Do the workout for 5 days and take two days off. Repeat the process one more time and test your max after the rest days.
5.Continue for no more than 2 months to avoid overtraining.
The increase of repetitions is mainly due to the neuromuscular adaptation produced by the frequent practice that comes with GTG. The high number of repetitions and the frequency have a positive impact on your technique and recovery abilities too.
To avoid overtraining and elbow tendinitis, you must rest 2-3 days a week. The original program calls for 5 consecutive days of work followed by two days of rest. Nonetheless, training every other day is fine too and will keep you safe.
This technique is also applicable to weightlifting exercises, but is not practical. Most people don’t have home gyms. Besides, who wants to be chained to a power cage the whole day?
In order for GTG to be effective, you have to limit the exercises in your routine. If you are doing pull-ups GTG style, don’t do other exercises for your back that mimic the pull-up motion. Otherwise, you are risking failure due to distractions and poor recovery.
The body has a limited capacity. You can only do so much in a day before a forced shutdown. Plan wisely to avoid resistance coming from mother nature.