I'm gonna start using GTG (Greasing The Groove) on Chin Ups. I feel there's a need to get stronger on chin ups to make by upper back stronger and bigger
Greasing the groove works best with bodyweight movements, but can be used with bodybuilding, powerlifting or weightlifting moves too.
To explain the technique, I am going to use pull-ups, one of the best upper-body developers.
Right, so lets say you want to get better at pull-ups, i.e. be able to do more pull ups. According to the above equation, you need to frequently practice pull-ups to get better at them and do more.
In order for this to work and not lead to overtraining, the key is to not train to failure.
For example, lets say you can usually do 10 pull-ups with good form. What you’d then do is perform 5-8 reps (50-80% of your best/max) 4-6 times per day, 4-6 times per week.
It works because by performing the movement so frequently, your nervous system develops and becomes more proficient at getting your body, nerves and muscles to work in sync to perform the movement more efficiently. Over time, the movement gradually becomes easier and more natural.
As the movement becomes easier and more natural, you will be able to do more and more reps. You can then GRADUALLY start adding more weight/resistance to keep the exercise challenging.
Jan 16, 2014 - Friday
BW = 178 lbs
Body Fat = ~25%
Rest Between Exercise = 5 mins
Rest Between Sets = 2 mins
Reeves Deadlift using 3-feet olympic bar
245 lbs x 4 reps
245 lbs x 4 reps
Tricep push down w/ EZ bar
150 lbs x 6 reps
135 lbs x 6 reps
120 lbs x 10 reps
Chin Up
BW x 5 reps
BW x 3 reps
Static Dumbbell Holds
70 lbs each x 15 seconds
60 lbs each x 20 seconds
In the Reeves Deadlift, I use the Tricep Bomber bar (3 feet long). I grab the 50-lb plates at the holes
I don't know why but my grip does not fail in the Reeves Deadlift even when pulling 245 lbs x 4 reps. In the Conventional Deadlift / Romanian Deadlift, my grip is already struggling wtih 212 lbs x 6 reps
Jan 23, 2014 - Friday
BW = 180 lbs
Body Fat = ~25%
Rest Between Exercise = 5 mins
Rest Between Sets = 2 mins
Reeves Deadlift
230 lbs x 3 reps
200 lbs x 4 reps
Tricep push down w/ EZ bar
150 lbs x 12 reps
150 lbs x 8 reps
150 lbs x 9 reps
Chin Up
BW + 25 lbs x 3 reps
BW x 5 reps
Static Dumbbell Holds
60 lbs each x 40 seconds
60 lbs each x 35 seconds
The gym with the olympic bars and standard diameter plates closed for good. I had to return to the gym where there are only 0.75-inch diamter bars and non-standard diameter plates. The ROM for the Reeves Deadlift increased due to the smaller plates. I also used the EZ bar (which is longer) since they don't have a tricep bomber bar
Jan 23, 2014 - Friday
...
I also used the EZ bar (which is longer) since they don't have a tricep bomber bar
May picture ka bang reference for this exercise? [size=x-small](My guess with this exercise is that it is performed in a supine position.)[/size] Pamilyar lang ako kasi doon sa typical na ginagawa sa cable station/machines. TIA.
Jan 23, 2014 - Friday
...
I also used the EZ bar (which is longer) since they don't have a tricep bomber bar
May picture ka bang reference for this exercise? [size=x-small](My guess with this exercise is that it is performed in a supine position.)[/size] Pamilyar lang ako kasi doon sa typical na ginagawa sa cable station/machines. TIA.
Sorry kung confusing
Yung sa tricep push down machine, may bar attachment kasi na may curves (hindi straight bar) at kamukha ng EZ bar na ginagamit sa curling and lying tricep extension
Yung se Reeves Deadlift, ang gamit ko talaga ay yung EZ bar for curling
Pero dito sa loob ng Brgy. Santolan, isa lang ang gym at maayos naman. Dun rin ako nagbubuhat. May squat rack, dip station, multi-purpose cable station na may pull up bars. May inclined, declined at flat bench press. Meron din leg press machine. May Preacher Curl station. Ang bars ay non-Olympic at ang plate diamters ay non-standard. Heaviest plate is 45 lbs and there are 8 of it. Heaviest dumbbell is 60 lbs. Kung sakaling gusto mo i-try, I strongly recommend na morning to noon ka magbuhat dahil maraming tao sa gabi. Alam kong malakas ka at madali mo mauubos ang plates dun Tapat lang ng Brgy. Hall yung gym, sa likod ng bakery
Sarado na kasi yung isa pang gym dito sa Santolan. Sayang nga eh, olympic bars at standard diamter plates pa naman. Ensayo equipment.
May gym na bagong bukas along Amang Rodriguez avenue, Pasig City. Malapit ito sa Save More Santolan branch
Pero dito sa loob ng Brgy. Santolan, isa lang ang gym at maayos naman. Dun rin ako nagbubuhat. May squat rack, dip station, multi-purpose cable station na may pull up bars. May inclined, declined at flat bench press. Meron din leg press machine. May Preacher Curl station. Ang bars ay non-Olympic at ang plate diamters ay non-standard. Heaviest plate is 45 lbs and there are 8 of it. Heaviest dumbbell is 60 lbs. Kung sakaling gusto mo i-try, I strongly recommend na morning to noon ka magbuhat dahil maraming tao sa gabi. Alam kong malakas ka at madali mo mauubos ang plates dun Tapat lang ng Brgy. Hall yung gym, sa likod ng bakery
Sarado na kasi yung isa pang gym dito sa Santolan. Sayang nga eh, olympic bars at standard diamter plates pa naman. Ensayo equipment.
May gym na bagong bukas along Amang Rodriguez avenue, Pasig City. Malapit ito sa Save More Santolan branch
Sa may Mercedes Ave. at C. Raymundo ako malapit. Yung Hammer Gym natry ko na. Pano ba puntahan yan? di ko pa kabisado mga barangay sa pasig e.
Pero dito sa loob ng Brgy. Santolan, isa lang ang gym at maayos naman. Dun rin ako nagbubuhat. May squat rack, dip station, multi-purpose cable station na may pull up bars. May inclined, declined at flat bench press. Meron din leg press machine. May Preacher Curl station. Ang bars ay non-Olympic at ang plate diamters ay non-standard. Heaviest plate is 45 lbs and there are 8 of it. Heaviest dumbbell is 60 lbs. Kung sakaling gusto mo i-try, I strongly recommend na morning to noon ka magbuhat dahil maraming tao sa gabi. Alam kong malakas ka at madali mo mauubos ang plates dun Tapat lang ng Brgy. Hall yung gym, sa likod ng bakery
Sarado na kasi yung isa pang gym dito sa Santolan. Sayang nga eh, olympic bars at standard diamter plates pa naman. Ensayo equipment.
May gym na bagong bukas along Amang Rodriguez avenue, Pasig City. Malapit ito sa Save More Santolan branch
Sa may Mercedes Ave. at C. Raymundo ako malapit. Yung Hammer Gym natry ko na. Pano ba puntahan yan? di ko pa kabisado mga barangay sa pasig e.
Di ko kabisado ang Pasig pero sabi sa akin ng co-worker ko, mga 15 to 20 minutes na byahe papunta dito sa Santolan galing dyan sa Mercedes ave.
Pero dito sa loob ng Brgy. Santolan, isa lang ang gym at maayos naman. Dun rin ako nagbubuhat. May squat rack, dip station, multi-purpose cable station na may pull up bars. May inclined, declined at flat bench press. Meron din leg press machine. May Preacher Curl station. Ang bars ay non-Olympic at ang plate diamters ay non-standard. Heaviest plate is 45 lbs and there are 8 of it. Heaviest dumbbell is 60 lbs. Kung sakaling gusto mo i-try, I strongly recommend na morning to noon ka magbuhat dahil maraming tao sa gabi. Alam kong malakas ka at madali mo mauubos ang plates dun Tapat lang ng Brgy. Hall yung gym, sa likod ng bakery
Sarado na kasi yung isa pang gym dito sa Santolan. Sayang nga eh, olympic bars at standard diamter plates pa naman. Ensayo equipment.
May gym na bagong bukas along Amang Rodriguez avenue, Pasig City. Malapit ito sa Save More Santolan branch
Sa may Mercedes Ave. at C. Raymundo ako malapit. Yung Hammer Gym natry ko na. Pano ba puntahan yan? di ko pa kabisado mga barangay sa pasig e.
Di ko kabisado ang Pasig pero sabi sa akin ng co-worker ko, mga 15 to 20 minutes na byahe papunta dito sa Santolan galing dyan sa Mercedes ave.
Sa weekend ko siguro puntahan yung mga gym dyan. Sabay tayo magbuhat minsan.
Comments
Greasing the groove works best with bodyweight movements, but can be used with bodybuilding, powerlifting or weightlifting moves too.
To explain the technique, I am going to use pull-ups, one of the best upper-body developers.
Right, so lets say you want to get better at pull-ups, i.e. be able to do more pull ups. According to the above equation, you need to frequently practice pull-ups to get better at them and do more.
In order for this to work and not lead to overtraining, the key is to not train to failure.
For example, lets say you can usually do 10 pull-ups with good form. What you’d then do is perform 5-8 reps (50-80% of your best/max) 4-6 times per day, 4-6 times per week.
It works because by performing the movement so frequently, your nervous system develops and becomes more proficient at getting your body, nerves and muscles to work in sync to perform the movement more efficiently. Over time, the movement gradually becomes easier and more natural.
As the movement becomes easier and more natural, you will be able to do more and more reps. You can then GRADUALLY start adding more weight/resistance to keep the exercise challenging.
Over time, this process of gradually becoming more efficient or ‘more skilled’ at an exercise will allow you to handle bigger loads for more reps.
http://www.leanandmuscular.org/greasing-the-groove.php
== == == ==
== == == ==
Chin Up stats as of Jan. 04, 2015
BW @ 5 reps (close to failure)
BW @ 6 reps (max with good form)
Chin Up GTG - Week 1
Jan. 04 , 2015 (Sunday)
BW - 180 lbs
Body fat - around 25% based on the mirror
8:15 AM - BW @ 4 reps
8:45 AM - BW @ 4 reps
11:15 AM - BW @ 4 reps
4:30 PM - BW @ 4 reps
11:25 PM - BW @ 4 reps
Total of 20 reps
BW = 180 lbs
Body Fat = 25%
Rest Between Exercises = 5 mins
Rest Between Sets = 2 to 3 mins
Dumbbell Row
85 lbs x 5 reps
80 lbs x 5 reps
75 lbs x 6 reps
Dips w/ Fat Gripz
BW x 10 reps
BW x 10 reps
BW x 7 reps
Seated Cable Row neutral grip
200 lbs x 5 reps
Seated Cable Row pronated grip
180 lbs x 5 reps
160 lbs x 8 reps
Leg Press
430 lbs x 6 reps
450 lbs x 6 reps
490 lbs x 6 reps
Jan. 05 , 2015 (Monday)
BW - 180 lbs
Body fat - around 25% based on the mirror
9:00 AM - BW @ 4 reps
10:30 AM - BW @ 4 reps
11:15 PM - BW @ 4 reps
11:45 PM - BW @ 3 reps
Total of 15 reps
Jan. 06 , 2015 (Tuesday)
BW - 180 lbs
Body fat - around 25% based on the mirror
11:30 AM - BW @ 4 reps
10:45 PM - BW @ 4 reps
11:30 PM - BW @ 4 reps
Total of 12 reps
BW = 180 lbs
Body Fat = 25%
Rest Between Exercises = 5 mins
Rest Between Sets = 2 to 3 mins
Seated Dumbbell Press with slight incline superset with Chin Ups
40 lbs each x 8 reps / BW x 5 reps
40 lbs each x 6 reps / BW x 4 reps
Lat Pull Down Machine with close neutral grip
160 lbs x 4 reps
145 lbs x 5 reps
Leg Press
520 lbs x 6 reps
520 lbs x 6 reps
Chin Ups
BW x 6 reps
BW = 180 lbs
Body Fat = 25%
Rest Between Exercise = 5 mins
Rest Between Sets = 2 mins
Romanian Deadlift
212 lbs x 5 reps
212 lbs x 5 reps
One-arm tricep rope pull down
50 lbs x 5 reps
Tricep push down w/ EZ bar
150 lbs x 5 reps
150 lbs x 4 reps
Barbell Bicep Curl with neutral-grip
85 lbs x 4 reps
75 lbs x 5 reps
Reeves Deadlift using short Olympic bar
225 lbs x 4 reps
Jan. 09 , 2015 (Friday)
BW - 180 lbs
Body fat - around 25% based on the mirror
8:00 PM - BW @ 3 reps
9:00 PM - BW @ 3 reps
11:30 PM - BW @ 3 reps
12:00 MN - BW @ 3 reps
Total of 12 reps
Jan. 10, 2015 (Saturday)
BW - 180 lbs
Body fat - around 25% based on the mirror
8:30 PM - BW @ 3 reps
8:45 PM - BW @ 3 reps
1:30 PM - BW @ 3 reps
2:45 PM - BW @ 3 reps
6:00 PM - BW @ 3 reps
6:45 PM - BW @ 3 reps
8:00 PM - BW @ 3 reps
10:00 PM - BW @ 3 reps
Total of 24 reps
BW = 180 lbs
Body Fat = 25%
Rest Between Exercises = 5 mins
Rest Between Sets = 2 to 3 mins
Dumbbell Row
70 lbs x 8 reps
90 lbs x 6 reps
Dips w/ Fat Gripz
BW x 10 reps
BW x 8 reps
BW x 6 reps
BW x 4 reps
Seated Cable Row pronated grip
190 lbs x 7 reps
190 lbs x 6 reps
190 lbs x 5 reps
Chin Up
BW x 5 reps
BW = 180 lbs
Body Fat = 25%
Rest Between Exercises = 5 mins
Rest Between Sets = 2 to 3 mins
Chin Up
BW x 7 reps
BW x 5 reps
BW x 4 reps
Leg Press (45-degree incline)
530 lbs x 8 reps
530 lbs x 6 reps
Lat Pull Down Machine with close neutral grip
160 lbs x 7 reps
Neutral-grip Chin Up
BW x 3 reps
Chin Up on workout days is not included in the total count
Jan. 04, 2015 (Sunday) - BW x 4 reps x 5 sets = 20 reps
Jan. 05, 2015 (Monday) - BW x 4 reps x 4 sets = 15 reps (I stopped at the 3rd rep of the last set)
Jan. 06, 2015 (Tuesday) - BW x 4 reps x 3 sets = 12 reps
Jan. 09, 2015 (Friday) - BW x 3 reps x 4 sets = 12 reps
Jan. 10, 2015 (Saturday) - BW x 3 reps x 8 sets = 24 reps
Total reps - 83 reps
Jan. 13 , 2015 (Tuesday)
BW - 180 lbs
Body fat - around 25% based on the mirror
11:45 AM - BW @ 3 reps
12:00 PM - BW @ 3 reps
11:00 PM - BW @ 3 reps
11:30 PM - BW @ 3 reps
Total of 12 reps
Jan. 14, 2015 (Wednesday)
BW - 180 lbs
Body fat - around 25% based on the mirror
11:45 AM - BW @ 3 reps
12:00 PM - BW @ 3 reps
11:00 PM - BW @ 3 reps
11:30 PM - BW @ 3 reps
Total of 12 reps
Jan. 15, 2015 (Thursday)
BW - 180 lbs
Body fat - around 25% based on the mirror
3:00 PM - BW @ 3 reps
5:00 PM - BW @ 3 reps
8:00 PM - BW @ 3 reps
11:00 PM - BW @ 3 reps
11:30 PM - BW @ 3 reps
Total of 15 reps
BW = 178 lbs
Body Fat = ~25%
Rest Between Exercise = 5 mins
Rest Between Sets = 2 mins
Reeves Deadlift using 3-feet olympic bar
245 lbs x 4 reps
245 lbs x 4 reps
Tricep push down w/ EZ bar
150 lbs x 6 reps
135 lbs x 6 reps
120 lbs x 10 reps
Chin Up
BW x 5 reps
BW x 3 reps
Static Dumbbell Holds
70 lbs each x 15 seconds
60 lbs each x 20 seconds
In the Reeves Deadlift, I use the Tricep Bomber bar (3 feet long). I grab the 50-lb plates at the holes
I don't know why but my grip does not fail in the Reeves Deadlift even when pulling 245 lbs x 4 reps. In the Conventional Deadlift / Romanian Deadlift, my grip is already struggling wtih 212 lbs x 6 reps
Chin Up on workout days is not included in the total count
Jan. 13, 2015 (Tuesday) - BW x 3 reps x 4 sets = 12 reps
Jan. 14, 2015 (Wednesday) - BW x 3 reps x 4 sets = 12 reps
Jan. 15, 2015 (Thursday) - BW x 3 reps x 5 sets = 15 reps
Total reps - 39 reps
BW = 180 lbs
Body Fat = 25%
Rest Between Exercises = 5 mins
Rest Between Sets = 2 to 3 mins
Dumbbell Row
100 lbs x 3 reps
95 lbs x 4 reps
95 lbs x 4 reps
Dips w/ Fat Gripz
BW + 20 lbs x 5 reps
Dips
BW x 7 reps
BW x 7 reps
Chin Up
BW x 6 reps
BW x 3 reps
Pull Up
BW x 3 reps
Push Up w/ feet elevated by 2 feet
BW x 6 reps
Push Up w/ feet elevated by 3 feet
BW x 5 reps
Jan. 18 , 2015 (Sunday)
BW - 180 lbs
Body fat - around 25% based on the mirror
08:30 AM - BW @ 3 reps
08:50 AM - BW @ 3 reps
10:40 PM - BW @ 3 reps
11:00 PM - BW @ 3 reps
11:30 PM - Pull Up BW @ 3 reps
Total of 15 reps
BW = 180 lbs
Body Fat = 25%
Rest Between Exercises = 5 mins
Rest Between Sets = 2 to 3 mins
Chin Up
BW + 20 lbs x 4 reps
BW + 10 lbs x 4 reps
BW x 6 reps
Single Leg Press (45-degree incline)
180 lbs x 5 reps
200 lbs x 5 reps
220 lbs x 5 reps
Pull Up
BW x 5 reps
BW x 2 reps
Push Up w/ feet elevated by 3 feet
BW x 6 reps
BW x 6 reps
Jan. 20, 2015 (Tuesday)
BW - 180 lbs
Body fat - around 25% based on the mirror
11:20 AM - BW @ 3 reps
11:50 AM - BW @ 3 reps
11:20 PM - BW @ 3 reps
Total of 9 reps
BW = 180 lbs
Body Fat = ~25%
Rest Between Exercise = 5 mins
Rest Between Sets = 2 mins
Reeves Deadlift
230 lbs x 3 reps
200 lbs x 4 reps
Tricep push down w/ EZ bar
150 lbs x 12 reps
150 lbs x 8 reps
150 lbs x 9 reps
Chin Up
BW + 25 lbs x 3 reps
BW x 5 reps
Static Dumbbell Holds
60 lbs each x 40 seconds
60 lbs each x 35 seconds
The gym with the olympic bars and standard diameter plates closed for good. I had to return to the gym where there are only 0.75-inch diamter bars and non-standard diameter plates. The ROM for the Reeves Deadlift increased due to the smaller plates. I also used the EZ bar (which is longer) since they don't have a tricep bomber bar
Jan. 22, 2015 (Thursday)
BW - 180 lbs
Body fat - around 25% based on the mirror
11:20 AM - BW @ 3 reps
11:50 AM - BW @ 3 reps
Total of 9 reps
Jan. 24, 2015 (Saturday)
BW - 180 lbs
Body fat - around 25% based on the mirror
9:45 AM - BW @ 3 reps
10:00 AM - BW @ 3 reps
9:45 PM - BW @ 3 reps
10:20 PM - BW @ 3 reps
10:40 PM - BW @ 3 reps
11:00 PM - BW @ 3 reps
Total of 18 reps
May picture ka bang reference for this exercise? [size=x-small](My guess with this exercise is that it is performed in a supine position.)[/size] Pamilyar lang ako kasi doon sa typical na ginagawa sa cable station/machines. TIA.
Sorry kung confusing
Yung sa tricep push down machine, may bar attachment kasi na may curves (hindi straight bar) at kamukha ng EZ bar na ginagamit sa curling and lying tricep extension
Yung se Reeves Deadlift, ang gamit ko talaga ay yung EZ bar for curling
Jan 26, 2014 - Monday
BW = 180 lbs
Body Fat = 25%
Rest Between Exercises = 5 mins
Rest Between Sets = 2 to 3 mins
Dumbbell Row
50 lbs x 8 reps
50 lbs x 8 reps
Dips
BW x 4 reps
BW x 4 reps
BW x 4 reps
Pull Up
BW x 3 reps
BW x 3 reps
BW x 3 reps
Push Up
BW x 6 reps
Push Up w/ feet elevated by 12 inches
BW x 5 reps
BW x 5 reps
Chin Up
BW x 4 reps
Bro, saan ba sa Pasig ?
Di ko kabisado ang Pasig.
Pero dito sa loob ng Brgy. Santolan, isa lang ang gym at maayos naman. Dun rin ako nagbubuhat. May squat rack, dip station, multi-purpose cable station na may pull up bars. May inclined, declined at flat bench press. Meron din leg press machine. May Preacher Curl station. Ang bars ay non-Olympic at ang plate diamters ay non-standard. Heaviest plate is 45 lbs and there are 8 of it. Heaviest dumbbell is 60 lbs. Kung sakaling gusto mo i-try, I strongly recommend na morning to noon ka magbuhat dahil maraming tao sa gabi. Alam kong malakas ka at madali mo mauubos ang plates dun
Sarado na kasi yung isa pang gym dito sa Santolan. Sayang nga eh, olympic bars at standard diamter plates pa naman. Ensayo equipment.
May gym na bagong bukas along Amang Rodriguez avenue, Pasig City. Malapit ito sa Save More Santolan branch
Sa may Mercedes Ave. at C. Raymundo ako malapit. Yung Hammer Gym natry ko na. Pano ba puntahan yan? di ko pa kabisado mga barangay sa pasig e.
Di ko kabisado ang Pasig pero sabi sa akin ng co-worker ko, mga 15 to 20 minutes na byahe papunta dito sa Santolan galing dyan sa Mercedes ave.
Sa weekend ko siguro puntahan yung mga gym dyan. Sabay tayo magbuhat minsan.
thanks, bro
mas maganda magbuhat na may kasamang mas malakas sa akin
MWF lang ako at sa umaga