Greasing the Groove (GTG) is a unique approach to strength training that focuses on frequent, submaximal practice of a specific exercise throughout the day. This method is particularly effective for improving technique, neuromuscular efficiency, and strength in bodyweight or skill-based exercises.
By practicing an exercise frequently and at a submaximal intensity, you can reinforce proper movement patterns and increase the efficiency of the nervous system, leading to greater strength and performance.
GTG training is suitable for beginners, intermediates, and advanced trainees. Beginners can use GTG to learn and master proper exercise technique, while intermediate and advanced trainees can use it to break through plateaus and enhance strength in specific exercises.
The main risks associated with GTG training are overtraining and inadequate recovery. To minimize these risks, ensure that you're not training to failure, allow sufficient rest between GTG sessions, and monitor your progress for signs of overtraining, such as persistent fatigue or decreased performance.
When incorporating GTG into your training program, choose an exercise you'd like to improve, and perform it at approximately 50-80% of your maximum intensity multiple times per day. Space these practice sessions throughout the day, and avoid training to failure. You can integrate GTG into your existing routine or create a new program focused on this method.
To ensure proper progression and overload with GTG training, gradually increase the difficulty of the chosen exercise, either by adding weight or increasing the number of repetitions per session. To track and measure your progress with GTG training, keep a log of your daily practice sessions, noting the exercise, number of repetitions, and perceived intensity. Monitor your performance in the chosen exercise and any changes in strength or technique over time.
The time it takes to see noticeable results with GTG training depends on factors such as your current fitness level, exercise selection, and consistency. With regular practice and proper progression, you can expect to see improvements in strength and technique within a few weeks to a few months.
GTG training can be effectively combined with other methods or techniques. For example, you can use GTG to focus on a specific exercise while still following a traditional strength training program for the rest of your workout.
Sample workout:
Choose 1-2 exercises to focus on for 2-4 weeks, ideally compound or bodyweight movements. Some examples include:
Find your maximum number of reps for each chosen exercise. Once you know your max, aim to perform about 50-60% of your maximum reps per set throughout the day. For example, if your max pull-ups are 10, you will perform sets of 5 pull-ups.
Perform multiple sets of the chosen exercises throughout the day, with a minimum of 15-20 minutes between each set. The idea is to avoid muscle fatigue and to keep the quality of each repetition high. You can do as few as 3-4 sets per day or as many as 10-12, depending on your schedule and recovery ability.