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  1. #1
    305pelusa is offline Senior Member
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    Oct 2010
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    Default Using Grease-the-Groove effectively

    Hello everyone!
    I wished to point out a pretty good tip a picked up a few days back. And this is about GTG and cycling.

    While TNW's routine is terrific, it runs with the problem that one would tend to "burn" out. Nothing works forever, and GTG is not an exception.

    However, a very useful way of using GTG is to pick an exercise that is very difficult (and you can only perform a few reps on), GTGing it, and then switching back to a more traditional routine of 2-5x2-5, 2-3 times a week. The GTG serves to bridge the gap, so to speak. It helps you build up your max to 3-4 reps, which will let you add it as a normal strength exercise in a routine.

    Personally speaking, my problem came with One-arm Chin-ups. Doing them unassisted only yielded singles. Using a pulley to increase the volume didn't seem to have a meaningful carry-over (probably because the pulley allows the body to shift to the assisting side, while the OAC requires the pulling arm to be right at the middle). What I did was to GTG one-arm Chin-ups for a while.

    And this worked better than expected. My max went to 3 per side, and now I can do 3x2 twice a week. This way, I can now practice One-arm Chins hard, but not have to worry about getting a bar 4 times a day.

    Hope this little simple tip will help some Calisthenics-users to pick really difficult moves and add them in their training. It isn't very different from Consolidation Training. I just wished to show that it can be used with non-CC programs.
    -305

  2. #2
    Com. Stefan is offline Senior Member
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    Jan 2011
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    Lund, Sweden
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    Default

    Big congrats on your progress! You're a beast comrade 305pelusa.

  3. #3
    Grunwald is offline Member
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    Apr 2009
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    Poland
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    Default

    Good work!

    1. What warm up/preparation did you use for OAC when you did GTG?
    2. You worked up to 3 OACs just by GTGing singles or you incorporated some doubles?

  4. #4
    lllazarrr is offline Member
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    Apr 2010
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    Default

    Great tip!

  5. #5
    305pelusa is offline Senior Member
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    Oct 2010
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    Default

    Quote Originally Posted by Grunwald View Post
    Good work!

    1. What warm up/preparation did you use for OAC when you did GTG?
    2. You worked up to 3 OACs just by GTGing singles or you incorporated some doubles?
    No warm-up for the GTG. I would just go to the bar, tense hard, and knock the rep.

    I worked up to 4 singles daily (except on Sundays for resting), then tested my max, and the right side did three. The left arm got two. So I did one week where I did 1 set of 2 each day, tested the next week, and the left side had caught up.

    And thanks guys! I just hope it helps some folks

  6. #6
    Striker is offline Senior Member
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    Mar 2011
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    Default

    Thanks for the tip.

  7. #7
    Pavel Tsatsouline Guest

    Default

    Very good, Com. 305.

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