If you’re hitting a plateau or struggling with certain exercises at the gym, “Grease the Groove” might be the game-changing strategy you need. Originally developed by strength coach Pavel Tsatsouline, this technique focuses on frequent, sub-maximal repetitions of a specific movement to build muscle memory and strength. Let’s dive into how you can apply this method to turn your weakest movements into strengths.

Understanding Grease the Groove: The philosophy behind Grease the Groove (GTG) is simple: practice makes perfect. Instead of exhaustive repetition in a single session, GTG involves spreading out your efforts throughout the day. This approach allows for high-frequency training without fatigue, encouraging neural adaptations and improving efficiency in the movement.

How It Works:

1. Identify Your Weak Spot: Start by pinpointing which exercise or movement is your weakest. Whether it’s pull-ups, push-ups, squats, or any other movement, that’s your target for GTG. Bodyweight movements are best for this type of training, unless you have easy access to a gym throughout the day.
   
2. Set a Routine: Unlike traditional training, GTG doesn’t require you to dedicate a specific time for a workout session. Instead, perform multiple sets of the movement throughout the day, every day. The key is to keep the intensity low to avoid fatigue. For example, if your max is 10 pull-ups, do sets of 5-6 throughout the day. Aim for around 8 sets, and take a day off here and there. Retest your max amount of reps every 2-4 weeks and adjust your sub-maximal reps as needed. And don’t forget to stretch!
   
3. Focus on Form: Each repetition should be executed with perfect form. This method is about training your nervous system to perform the movement efficiently and flawlessly. Scale the movement if needed for perfect execution.
   
4. Frequency Over Intensity: The goal is to do this daily. Integrating the movement into your daily routine increases frequency without causing burnout or excessive muscle soreness.

Benefits of Grease the Groove:

• Skill Mastery: Repeated, frequent exposure to the movement pattern improves both neuromuscular coordination and overall skill.
• Strength Gains: Regular stimulation of the muscles involved in the movement leads to increased strength without the risk of overtraining.
• Mental Overcoming: Frequently practicing your weakest movements can also change your mental attitude towards them, turning dread into confidence.

Implementing GTG in Daily Life:

• At Home: If you’re working on pushups, place a mat in your living room or bedroom and do a set every time you pass by.
• In the Office: For bodyweight movements like squats or lunges, take a few minutes break each hour to complete a set.
• At the Gym: Start or end your regular gym session with a few sets of your targeted movement, but remember to keep the intensity low.
  
  

The first time I implemented GTG into my fitness routine, I worked on strict handstand pushups. Since I could only do 1 strict HSPU at a time, I started with a 15# or 25# plate and an ab mat as my target and did about 5 or 6 reps at a time. Within a few days that became too easy so I took away the plate, and then a week or two later, took away the ab mat. Within a couple of weeks, I went from 1 strict handstand push up to stringing multiple together! I was highly motivated to master this skill, and I did a set every hour on the hour for 8 hours, 6-7 days per week. Within 4-6 weeks I was able to bust out 12-15 strict handstand pushups, a movement that had been my nemesis for years! I also saw a huge improvement in my strict overhead press, which was highly encouraging since I’d plateaued for a while in the max amount of weight I was able to lift. I have since used GTG for several other bodyweight movements and have seen great success.

Grease the Groove is a practical approach to improving your weakest gym movements by leveraging the power of habit and frequency. By incorporating this technique into your daily routine, you can see significant improvements in strength and performance without traditional workout routines. Give it a try, and watch your weaknesses turn into strengths, transforming your overall fitness journey.