Day Off–not entirely Grease the Groove

For the past 5 days I’ve been “Greasing the Groove” (GTG or G the G) for my handstand push-ups. GTG is a method of long-term (2 weeks) High Frequency Training (also called synaptic facilitation) developed by Pavel Tsatsouline. For GTG, you complete 4-5 sets of an exercise throughout the day at a rep count at about 60-70% of your max rep count.

EX – Thursday the most HSPUs I could do was 3, so my rep count for the 2-week GTG regime will be 2 reps (70% of 3 = 2.1). That’s 5 sets of 2 reps evenly spaced throughout the day–it’s all about consistency.

Over the past year, I have had great success following GTG for my pull-ups, elevating my max pull-up count from 5 as of January 1st 2007, to 23 as of March 16 2008. During the year I complete four full GTG regimes, each time increasing my max pull-up count by over 20%.

UPDATE – April 1st 2008
I retested my HSPU and completed 7 reps!
That’s up from 3 as of just over 2 weeks ago


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