A while back I wanted to increase my strict pull-up max rep to from 16 to 25,
but it felt like I was stuck no matter what I did.
So I decided to experiment over the summer with a technique called
“Grease The Groove” I read about it in Christopher Sommers book
“Building the gymnastic body”.
What you do is you execute one set of reps
you can do with perfect form and do this 3-5 times a day.
Let’s say you max out at 10 reps, then you’ll do 8-9 reps each time.
So up to 5 times a day I would pump
out 13-15 reps and because I was fresh each time it wasn’t a problem.
I did this for two weeks, rested from pull-ups for five days and went for my PR.
I was amazed by the results. With only a 2 week effort I improved by more than 50%.
And being the clever guy I pretend to be I decided to see if this method would bring the same gains to my push-ups, pistols and dips. All my PR’s shot up by 40-50%, and now I will go the round again using a weighted west.
If you are new to training you can use this on a longer
timescale, up to four weeks. If you are experienced
I would keep it two weeks max, just to avoid stress injuries.
Since you could be doing up to 600 pullups a week.
What this does is it trains your neuromuscular pathways, i.e.
Muscle memory. Essentially it’s “Perfect Practice”.
So it could be applied to deadlifts, squats and Olympic
lifts as long as you use light loads, 30-40% of your max.
To me this is the essence of “get up and go” fitness,
being able to perform anytime.
Not only after a thorough warmup and grind on a lacrosse ball.
In line with this technique I have started to add heavy compound
exersices or a heavy dumbbell circuit after my strength routine.
For example after a full upper, lower or full body workout I would squat, deadlift or
C&J for 10-15 reps with 75-85% of my max.
Pushing through a heavy set like this when you are already fatigued
not only trains the body but gets you mentally tough.
Give this a try and build up some “anytime strength”.
Train for life