Double Your Pull-Ups In 30 Days (Grease The Groove)

[@FitnessFAQs]

Please share your grease the groove results. I'm sure people lurking are curious to know what's possible. 💪 Download my FREE Calisthenics Workout - fitnessfaqs.com/homehero/

[@juansebastianestrada3992]

As a beginner who could never do pull ups before, I went from 2 pull-ups to 6 in a couple of months with grease the groove, and then I was able to scale back a little on the frequency but still managed to get to 10 in about 6 months.

[@Tobiasz97]

Key takeaway's: 1. Grease The Groove is for strenght and skill increase rather than hypertrophy 2. GTG is addition to your normal workout routine (you do both) 3. You should be doing GTG with a perfect technique 4. You don't have to do warmup before GTG sets (if you start your GTG first thing in the morning then you can have a few minutes walk before) 5. 1 excercise 6. Intensity 50-70% (for example if your max pull-ups is 10 reps - do 5 to 7 reps in a set) 7. 4 to 10+ sets throughout one day with plenty of rest between those sets (around an hour or more is good) 8. 4-6 days per week 9. Feel free to increase from week to week your number of sets or/and reps or/and frequency 10. Don't rush immediately with your intensity, reps, sets etc. It's likely to injure you and you can always increase those later (choose what is sustainable for you) 11. You should be ending every set and also every GTG day with a feeling that you could physicallly do more 12. You do GTG for 4-6 weeks. After that you can do this again with or without changing the excercise or just continue your normal workouts

[@antidepressionguy247]

Thanks buddy! Good summary

[@FitnessFAQs]

Great summary of my research into GTG. Following these principles will make this method effective.

[@hobbyfoot110]

Thanks man!!

[@calle6075]

Yup! Thanx for summing it up! 💪🏼👍🏼

[@higherresolution4490]

Fantastic! Thanks for your time and effort to lay out Daniel's instruction so clearly. That's a big help.

[@kinpatsu6366]

I got Pavel's 1st book, "Power to the People, Russian Strength Training Secrets" back in December 2001. It changed my workouts forever. I started doing myofibrillar training instead of sarcoplasmic. Training naturally, I went from 175lbs to 200lbs in a year. Low volume, high intensity, training your whole body on consecutive days. It shouldn't work, but it DOES. Pavel is the Master!

[@tomvincent30days]

Damn I’ll read this book thank you for the suggestion

[@MrAllywood79]

Daniel Vadnal is not bad either

[@razergarcia6323]

You do realize that myofibrillar and sarcoplasmic hypertrophy in layman's term are just low reps high weight and high reps low weight, respectively

[@ervinkobe1984]

Diskusija

[@madspet9106]

That sounds pretty similar to something like Starting Strength. Low volume, high intensity, full-body workouts aren't exactly an arcane secret. We've known about this approach for ages. It SHOULD work, because we already know that it DOES.

[@jean-yveswatts5048]

Thanks Daniel you have been my biggest teacher in my fitness journey over the last few years and I will be adding grease the groove in with pull ups immediately.

[@thatsaweirdone]

Man I could watch this man do simple pull-ups for 15 mins without any voiceover and not get bored

[@nothingforcontent]

that's a weird one

[@thatsaweirdone]

@@nothingforcontent of course it is

[@kierankong3574]

@@nothingforcontent he's a strange one isn't he

[@gutentagmeinfreund3790]

I did somthing like that when i was 16. I went from 3 to 15 Pull-Ups in like half a year by doing them through the day. I build a bit of muscel though. Sadly i fell in with the wrong crowd after that (kids, dont do drugs) and am just now starting to train again. Great vid, I am definitifly going to start Greasing the Groovethat again.

[@LaMach420]

When I started training calisthenics I followed David Goggins method of nickels and dimes (5 pull ups - band assisted, 10 push ups) technically greasing the groove cause it wasnt to failure, it definitely made a difference. Only 8 months into training and can do 11-12 consecutive pull ups now and still supplement my off days with GTG to this day, it works!

[@az9324]

Champ ❤

[@leotamus9657]

Man I’m seeing good progress a WEEK IN! I decided to get better at push ups because my niece and nephew like to sit on my back while I do push ups. I did gtg for a week then they came to visit, and I was able to do like three times as much play with them compared to before. Gtg is legit!

[@E.lectricityNorth]

Another great strategy to implement...thank you Daniel. When I look in the mirror, I immediately recall how smart you are, and how much I appreciate your shared knowledge and wisdom. I have never in my life been this fit and muscular. I will never go back to being out of shape. Thanks again

[@TGLI2]

You have in this video done more than anyone on the www to explain GTG; most importantly how to practically do GTG in all its aspects, how to integrate GTG with other exercises, plus how GTG actually works. Pavel T. didn’t go into this level of detail keeping GTG a mystery exercise still. Thank you Daniel, what service and good guidance you give to the community at large 👍

[@FellowHuman18]

3:19 good to know about the warmup! That's always been a big question for me.

[@440s]

I actually did something like this when I started at 0 pullups, it took me like 1 year to get to 4 sets of 10 from dead hang to chest to bar...if some one cares, I started with what ever reps I could do at the best form posibly at the time for as many sets I could. I would work till I hit 9 set of that rep range and then increase the reps by one till I got to 9 sets of 6 reps...I also did weigthed pull ups...basically my first year was getting the form rigth and work capacity up. What I liked about it is that I build a lot of strengh, I got my first muscle up with out training it, may have tried high pull ups twice before my first mu, yhe same for front lever...I just have to work on the form

[@myrddraalhalfmen9524]

I thought about doing something like that cause I'm platoeing a bit right now. How nice of you to release this video that confirms my guesses!

[@Yargam1]

Awesome video on the topic. I like the part were you addressed the most common questions people may have, and explained them very clearly. Thank you very much for the info!

[@stefanp2883]

I do this kind of pull up workout at the moment and already did it a few times over the last years. It has always improved my number of pullups. The program I found says one set a day for the first two weeks and two sets a day with plenty of rest for week 3 and 4 and always leave 1-2 reps in the tank. I will try to do more sets per day now. Thanks so much ❤

[@orlius]

The end is priceless for the young men i was 15 years ago haha Thanks again to make things like that so clear

[@LaCokaNostrazGR]

i will continue the grease the groove for the rest of my life by my 50s i will be able to do 100000 pullups

[@Red-lm7re]

....

[@AbdulDean448]

Very intelligent comment

[@lioraja9951]

damn this channel is really a blessing. Thank you very much!!

[@Doris-i4x]

Magnificent video. Thanks for your knowledge & passion. Will give it a go

[@saudude2174]

Daniel, I'm starting to think you're reading my mind with these topics. I was just thinking how I hate that my rep count stopped progressing, even though I'm gaining new skills in other areas. Great upload, thanks!

[@WAFIsarwar]

Same for me too

[@nicholaspark486]

Great video as usual. Like many people pre-COVID I did not believe home gym sessions were a serious option. With COVID many of us had to change the way we exercised. I had no idea what Calisthenics was until I came across FitnessFAQs. There are some great instructors out there but I still consider Daniel to provide the best advice for beginners and intermediate students (can't comment on expert because I am not there yet!). Now Calisthenics is a fundamental part of my physical and mental health. Will definitely try GTG for front lever from today.

[@seanchou9049]

Thank you. This video has greased my grooves

[@geoffreyjim1221]

I did it during 6 months, target was to do 100 pull ups everyday. I started with sets of 10 and I finished with 4 sets of 25. I improved my max reps from 20 to 35 and I never get injured. No soreness neither except after I stopped lol I didn't know it was an existing workout plan but it worked amazingly for me.

[@sergioreyesbueno5811]

Very Useful video, thank you!

[@m00t123]

Perfect practice makes perfect! Absolutely! Don’t be sloppy. Do 50-70% perfect reps and the results are so much more satisfying.

[@guliverovi]

I don't even do calisthenics, just bang my body in the gym, but I watch every one of your videos because they are so well explained (and your voice) 😂

[@theengkrissteacher]

Thank you very much for your time brother

[@flowmotion_sw7616]

I learnt and improved my front lever with gtg.

[@AZ-id1oo]

Interesting take regarding the 1 hr rests in between sets. I was never able to get past 31 strict pull ups without aches and injury. I would do them daily in one session, usually 3x15-20 overhand, followed by sets of weighted, underhand, and super wide grip, with 2-3 min rests, for a total of ~10 sets total, but I would always succumb to shoulder pain before being able to break through the 31 barrier. I'll have to try out this kind of program sometime to see if it works better. Thanks for posting!

[@atenas80525]

Great video! Thanks.

[@zacodu17]

Always great explanation, you re the boss

[@fergaldownes]

GTG is magic. I build up my pull ups from 3-10 in 4 weeks and my ring dips from 7-17 in 4 weeks.

[@shlamushaaretz5357]

Great concept, I wish would have known this when I was training for selection

[@cafeapaka7501]

Mr. Vadnal, can you discuss your gym set up? I love seeing calisthenics gyms for their simplicity but realize every one who engages in the movements prefer particular setups and combinations of gear, would be interested in your opinions for the advanced, experienced and novice athletes.

[@dj-ynwa4349]

Really like the video. Going to give it a crack for the month with pull ups as I’m just getting back into them.

[@playmarket-1224]

Very beautifull video, Thank you Daniel

[@henrike251]

Great, thanks! I’m going to do it today!

[@pablog80]

Excellent video, man

[@peterfarr9591]

Although grease the groove may not directly lead to much hypertrophy, I think it will likely lead indirectly to hypertrophy over time by increasing the volume of our working sets

[@njdyhnjdt]

think depends how slow twitch dominant are if have quite big ratio slowtwitch fibers than yh probably build fair bit muscle, but if more fast twitch doubtful, your just get more toned increase fluid in muscles too to repeat it regularly i dunno i might be talking rubbish

[@TechbyParker]

Best video on GTG I’ve seen!

[@Akshar177]

Got to 23 and still stuck at it. Let's see if it works for me in a month as said😺

[@leinadllerp]

u wond double them XD

[@Akshar177]

Ikr gotta try tho for "if" ​@@leinadllerp

[@anasbendahou7722]

You won’t double the pull up number but you will increase the number of reps for sure

[@csparkle]

You should just switch to the weighted pull-ups, or to a more difficult variation, for example to pull yourself up to the pecs instead of chin. Generally there is not much benefit from doing sets with such a high number of reps.

[@Juneof1944]

go to wide. then, super wide. then, super wide behind the neck.

[@notfoundcarp]

I did that when i went on vacation without knowing what it is, i surpassed everyone who started at the same time as me in terms of pull ups with the same training at the gym.

[@LostSoulAscension]

So true, the key being the discipline of submaximal training. I'm sure if one greases the groove on anything at all, it's better to be extra conservative about it if you're planning on still working out later or whatever. You really should be only seeing it as an opportunity to warm your body up and prime it for your session later, and/or get in some skill sets that are super easy, but a stronger foundation is only gonna make you stronger. There's almost no need to worry about trying to progress with this method cause that eager mentality might get in the way of the principles of employing this method. This is all hypothetical speculation. There's probably days you can go hard on a grease the groove and feel good, etc. But that foresighted mindfulness of your subsequent sets and next workout sessions are definitely the takeaway for me from this video. Good poop!

[@aliabdelazeem3811]

What did I just read lol

[@Spidey_Ethan]

2:19, "With Grease-The-Groove, it is extra homework in addition to your normal workouts." Well... today I learned somthing new. This whole time, I thought it was an "instead of" and not "in addition to". This is great to know! Can't wait to include this in my daily routine!

[@juanvieira8249]

I didn’t know this had a name lol I’ve being doing it since I was a teen just because I had too much energy and it was fun. I can guarantee it works. At some point I was doing easily 70 pushups in a row as the first thing in the morning. I stopped due to work and going to office and I can’t even do 40 in a row now without dying. Consistency, technique and rests are key. And don’t worry about hypertrophy. If you improve your technique with this method, when you train for growth in your regular workout you’ll target the right muscles and avoid injury, allowing to do more and better

[@tatacraft791]

how much pull up b-roll does this man have?

[@yqafree]

I'm betting over the 10 years bro has been doing calisthenics, I'm thinking over 9000

[@dannish2000]

😂😂😂

[@mcshair21]

LOTS

[@romanlouis5805]

All of it

[@k.prasannavenkateshkasturi2158]

THANKS BROTHER.

[@cauanrodrigues3323]

Great, thankyou !!

[@orion0587]

I did gtg for 3 weeks starting at 11 push-up max and then did 6 pushups 6-10x a day took a couple days off the first week due to soreness then next 2 weeks I did 6 days a week. Retested max and got 22. Now I’m going 4 weeks with 12 push up a set for 6-10 sets a day 6 days a week hoping to see another increase for my karate belt test that requires 30 pushups and then 40 pushups after that

[@hhhhhhh_005]

Kindly let us know the results big guy

[@TurkishEdition1781]

Now ?

[@AhmedAdel-pt2bo]

my journey in the fitness was corrected with the benefit videos of you Daniel and the elegant of strength and calethenics podcast friends I feel better and improvement my journey thnxxx too much bro

[@dannyg5727]

This works. I’ve done very similar programs. I’m 36 and I can regularly do about 35 clean pull-ups on a good day. I’ve been at this awhile tho.

[@fastwalker128]

Yup. GRG really works. I went up to 40 push ups in about 6 weeks. Did them at work at home out going for a walk. Anywhere. Did chin ups up to 12 from 3 in the beginning. Those I could only do at home.

[@hhhhhhh_005]

How many push-ups could you do before GTG ?

[@fastwalker128]

I was max 20 till I tried gtg

[@hhhhhhh_005]

@@fastwalker128 how many sets and reps you did throughout the day ?

[@fastwalker128]

It was quite random. But during the course of the day at least 10 sessions of 50% max reps. I made sure they weren’t too close together. At least half an hour apart cuz you want fresh arms to do this. It also worked for chin ups and pull ups but I found that harder to increase as my pull up bar was outside at the far end of my yard.

[@iouri157]

Liked marathon, not sprint remark, can be applied to any training, people want the results too fast, the entire bodybuilding industry is based on that. Well done to remind the basics: time, effort and consistency are the only ways to get close to your level (most of us will never achieve)

[@KenishiroMashiba]

Starting this today with pushups:) Just did the first set ❤

[@ikecoldd2]

I didn't know about this until now, but back when I had a doorway pull up bar at home, I used to do a couple pull ups every time I walked through my door, and I could easily do 10 pull ups. Now that my pull up bar's been broken for like 7 months, I can only do like 6 pull ups

[@BG-on-three-seas]

If you pause at 2:47 you can see shoulder imbalance when pull down. I have same problem. Is this normal asymmetry or muscle issue?

[@dagoberttrump9290]

my thought is that greasing the groove can help with hypertrophy when hitting failure doesn't feel like i maximized my muscle tension. in this case maybe the muscle has decreased motorneuron activation, so interleaving hypertrophy episodes with greasing the groove could help with maximizing tension to failure

[@rogerwilko3717]

Going to do this and come back in six weeks and let you all know how it went for me. Currently can do 13 in a row, hopefully, I can get to 20 one day

[@kristiangurholt59]

How did it go?

[@rogerwilko3717]

@ it went well, I can do twenty now! Working on gtg with some other exercises at the moment!

[@kristiangurholt59]

@@rogerwilko3717 Great! Did you do 50% of max reps per set? I’m currently at 10 slow and strict pullups, and trying this low intensity high frequency training for the first time.

[@rogerwilko3717]

@@kristiangurholt59 I believe I started at 40% max and I was doing 36 sets per week

[@kristiangurholt59]

@ That’s a lot, thanks

[@asdf-jo4vv]

Nice!! ❤

[@UnevenChroniclesofBalancing]

TY!

[@ragnarlothbrok8422]

Hey man please make a video on options we have after grease the grovee for pull ups

[@ravimuni1904]

Practice doesn't make nothing perfect, but perfect practice does..... 💪💪❤️❤️

[@austintorrence5400]

Thanks for this I definitely want to get better at pull ups

[@MoeunShow-24H]

thank you ❤❤

[@touchofgrace3217]

I love greasing the groove! I had a busy year last year and put my exercise routines on the back burner. A year ago I could do 16 standard push-ups and a little over a month ago I could only do 3. I got it all back in one month by greasing the groove.

[@MegaPrimalinstinct]

Gtg is a fantastic way to train to achieve a strength feat. ..but as you say you've got to get used to not maxing out etc. I've done gtg on and off since 2005. Had some incredible gains doing every hr on the hr. I have found that I needed 2 regular sessions per week added in to build muscle as some areas can become weak. I know you don't recommend but I always done an upper push, upper pull and legs so 3 exercises when gtg and never found that caused problems. 3 I would say is max.

[@BarriFer]

Gracias!, I will try it

[@TurkishEdition1781]

Did you ?

[@BarriFer]

@ yes, I started with 10 series of 6 pull ups for 2 weeks, 5 days training and 2 days rest. Then 2 weeks with 10 series of 8 pull ups, with the same training and rest, and now I am working with 10 series of 10 pull ups, I think is my limit with Grease the groove, actually I have improved my maximum pull ups from 20 to 30. Anyway, and not talking about numbers, I fell now much more strong than before, I am able to do my pull ups in a strict way without any problems. Sorry about my English. I hope it help you this method

[@purpurpuriname]

before the method i only can do 1 pull up. Now i can do 8 pull up

[@tpap6827]

Once I started doing multiple sets of 5 plus reps I would go two days on one day off. Then when I started doing reverse pyramids starting with 10 reps and going down to one rep I would do that 3 days per week.The 😮 I tested myself on the dead hang pull up wish I could only do about 12 reps prior to doing this routine and afterwards I could bang out 20 dead hang reps and that was not going to maximum effort because I wanted to make sure that I was able to do my rep goal with every rep being perfect with a explosive concentric motion, getting way above the bar long ring under control to a full dead hang pausing for a split second and making sure that each rep was smooth.. I may have been able to do another 3 to 6 reps of the movement while the forum deteriorated to Total garbage on the last rep. I guess I just found that grease the groove was so great and got me so good at doing the movement efficiently that doing any of the feps sloppily then I wasn't staying true to the skill that I had developed from Grease the groove. I know certain movements are designed to take to absolute failure and I believe most of those movements are more of an isolation single joint movement. Whether people believe it or not the pull up is a fairly fatiguing movement if you weigh over 200 lb and even if you don't. I weigh between 200 and 210 during the year. I don't think I'm ever going to go back to doing pull-ups is part of a back workout once or twice a week. 3 days a week but I will also include a back workout consisting of rowing and deadlift every 2 weeks. However, during the first phase of Greece the groove, I didn't do any other back work and I didn't do any direct bicep or forearm work. Also I might do a month of weighted Pull-Ups, I believe that for maximum lat development nothing beats Grease the groove. P play plan on getting 30 smooth pull-ups and beyond and there's no other way to do that if you aren't practicing Grease the grove.

[@hman2912]

I do these at work when waiting between jobs. Didn't know it was making me a Greek Adonis

[@MarkoObradovich]

Thanks brother 💪 And you won't believe that I was making a program with this idea, but didn't know that it's the method with the name. When I saw this I sad to my self:" I had a good idea 💡". Now I am excited to see you confirmed it and gave it a full meaning 😊

[@diegofernandez2061]

I'll try it. See you in a month, right now I can do 4 pull ups with good form. We'll see next month the improvement

[@hhhhhhh_005]

@@diegofernandez2061 hey what’s the update ?

[@CursedWheelieBin]

I think I first heard about this years ago from Omar Isuf. I also “greased the groove” when doing the Texas method strength program. Kinda like you said, 50-70-% of my 5RM.

[@tempest-tom9180]

Thanks for the information. Clear and to the point 👌😁

[@tchaiquentin]

It is possible to GTG with push/pull alternative days, i.e. alternating pull-ups with dip (another area to practice).

[@CursedWheelieBin]

You can apply the concept to just about anything, including non-exercise skills like learning a language, playing an instrument. It’s basically micro-dosing

[@NikA-wr6px]

did something somewhat similar with pushups when i was 15 i went from 3 pushups to 25 in a week by doing as many as i could all day. probably doing 20 or more sets per day

[@hhhhhhh_005]

How many reps of pushups you did in each set ?

[@MMAandFootball]

Guys, I really want to know if it's possible to do a muscle up on a bar like the one at 1:49. Asking for a friend. 🙏

[@weekendwarrior405]

GTG would be ideal for pushups??

[@Wryyyyyyyyy21]

Never heard of that method but ive already done the same when i was a beginner. In that case,it was push up. My goal is 100 push up. I do 10 with 30 min or 1h rest and reach 100. So basically 10 sets. My oush number increases from like 15 to over 30 in just a few months

[@Fyahking619]

Starting mine tomorrow, after 9months of elbow pain that left me unable to lift anything

[@HeartzHD]

Going to try this with chinups, thanks m8

[@mikeatefi]

Can you pair two exercises simultaneously (e.g. pushups and pullups)?

[@abd7xman314]

I'm thinking about doing pullups + push ups , and maybe taking some rest between them , I think that ok

[@calle6075]

U R Great! 👍🏼 Not that greesy, but groovy!

[@jt______]

Would be amazing if you could get pavel on the fitness faq podcast

[@dariorox1]

I was talking about gtg related to pullups just yesterday with a friend. I think I'll give it a try

[@754fr]

It is the same as an Specialization cycle that explains the channel Reinassance periodization. To train the lacking muscles More throughout the week We could warm up doing Pullups despite the split or day training. 2 or 3 sets and done, we can do it easily

[@SirSelby]

This is not the same thing.

[@gosunflower]

Gonna try GtG with RTO dips and knee/leg raises

[@kristiangurholt59]

Honestly the best way to increase your pullups is to loose fat while also doing strength training. Carrying excess body fat is a huge disadvantage for any callisthenic exercise, hence why every strong person you see is also lean.

[@v1o]

Are powerlifters lean?

[@kristiangurholt59]

@@v1o No but most of them can’t even do pull-ups, talking about within callisthenics

[@leileijiang337]

I unconsciously applied this method to my push-ups years ago and they went fron 10 to 20. I was very ignorant about training in general the only thought I had was work=gains.

[@BazzeGaming]

Starting it today, I'll be back in about a month to update.

[@StratosFair]

Good luck king, let us know how it goes 💪🏾

[@BazzeGaming]

@@StratosFair Thanks! You too (if you’re doing it)

[@StratosFair]

@@BazzeGaming yes, doing it too (current max is 12 reps so doing sets of 5-6 reps throughout the day), i will report back at the end of the month ;)

[@Bob9595-tw5zf]

Practice doesn't make perfect, perfect practice does😈

[@Suddenamboush]

I just realised that what I’m doing out of immature approach to exercising has a name and is actually pretty smart as I tried to make myself think better about my behaviour, but for real

[@theprawnbay]

damn 16 seconds in

[@tonyamezcua1932]

👍

[@amirmoshki3001]

Great video as always Thanks FAQs! Do u think that doing GTG for pull ups can give us gains for the exercises related to pull ups for example one arm pull or muscle up?

[@H-PierreGuinto]

Can I do greese the groove my pull ups and push ups at the same time?

[@GnomeNorthOfTheWall]

Question: You say, keep doing normal workouts and addition to those do GtG. I understand that it's important to keep working the other muscle groups normally that I'm not Greasing. But if I normally do back workout(hard) twice a week and then add 3 days of GtG pullup to that, I will burn out, no question about it. So should I drop the normal back workouts for the 5weeks I'm Greasing and just concentrate on the pullup GtG, or should I perhaps try to dial down the normal back workouts a little, so that I can do also the GtG?

[@jutebeutelmann]

Had the same thought, but with push-ups and push days.

[@ryanwhiskin5608]

i also want the shirt on or off protocol

[@terronbain9496]

Anyone know what the pull up bar is called at 1:05

[@giantr5220]

I've got 1 question. What is the actual benefit from this? Just being able to do more reps? How is that beneficial? Why put yourself through such a long training just to improve reps in a single exercise if there aren't any additional perks to it?