The Forgotten Method For Getting Stronger — Key Takeaways
Do 4–6 sets at 50–70% of your max reps (e.g., 5 pull-ups if your max is 10), spread ~1 hour apart, 4–6 days/week for 4–6 weeks to potentially double your reps.
Key takeaways
Grease the Groove: 50–70% of max reps, 4–10 sets/day, 4–6 days/week
Grease the Groove: 50–70% of max reps, 4–10 sets/day, 4–6 days/week
- At 10-rep max, do sets of 5; rest ~1 hour between sets; finish each set and each day feeling you have more to give.
- Run 4–6 week blocks; gains of 10 to 20 pull-ups in that window are reported.
No warm-up needed for Grease the Groove sets — submaximal load makes it redundant
No warm-up needed for Grease the Groove sets — submaximal load makes it redundant
- Sub-max intensity means acute injury risk is negligible; warming up before each set wastes time.
- Exception: first set of the day immediately after waking — a brief walk to raise core temp is sufficient.
Progress GtG by adding sets first, then frequency, then reps — in that order
Progress GtG by adding sets first, then frequency, then reps — in that order
- More sets = more total reps for neurological adaptation; more frequency = more practice days; more reps = higher relative intensity.
- Use auto-regulation: reduce volume on tired days rather than skipping entirely to maintain weekly consistency.
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In this video
- 1mOrigins and Logic of Grease the Groove
- 1mIntensity and Rep Targets
- 3mScheduling, Frequency, and Integration with Normal Training
- 4mSingle-Exercise Focus and Warm-Up Myth
- 5mProgression and Auto-Regulation
- 7mBlock Length and Next Steps
“It's not unusual for you to go from, say, 10 pull-ups to 15, even 20 in some case.”
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