What is Grease the Groove?

Get My Free 5 Day Email Course START YOUR STRENGTH:
susanniebergall...
Buy my book Fit At Any Age: It's Never Too Late
amzn.to/3dcbps5
Find Me On:
Instagram: / susanniebergallfitness
Podcast:anchor.fm/susa...
Twitter: / ssniebergall
#greasethegroove #strengthtraining #howtogetstrong

[@deborahdewar1117]

i love Susan's arms

[@garybourke468]

Definitely !!

[@charlesdale1428]

Greasing the groove” (GtG) is a phrase Pavel coined to describe what you're doing when you consistently practice a specific strength skill. The more you practice, the more of a pathway forms between your muscles and your nervous system.

[@frankieroberson3398]

Thank you

[@Nick-kf3io]

I think she's aware of that, hence the detailed video on the topic

[@charlesdale1428]

@@Nick-kf3io It was more for the other commenters that seemed unsure of what the video was explaining.

[@LL-rb8wd]

Thank you! 😊

[@charlesdale1428]

@@LL-rb8wd You’re welcome!

[@rexhenderson7020]

I just had a newborn so this method is perfect if you cant commit to a schedule and are working with limited recovery due to lack of sleep 😴💪

[@merrieleiderman1885]

I used Grease the Groove for pull ups, but I would just do them every time I walked by the pull up bar at home, and in between sets of other exercises in the gym. Sub-maximal reps, as often as possible. Never used bands, but started with 1-2 reps and worked my way up.

[@kookoo4mike]

You hv superpower arms and look ah-mazing!! I watch a lot of fitness ppl and you’re one of the BEST I’ve heard. It’s so hard to find over 40/50 female fitness pros that provide the relevant content for smart weight loss and strength training w expertise. Thank you Susan!! 🙏🏻

[@kristymckayable]

It works! I followed your method as described for chinups, using bands just do 5 reps every day. Usually once a day, but sometimes twice, plus my regular workout. I was stuck at 1 single pull up for months and now I can get 3 sets of 2 unassisted. I'm starting with 6 reps assisted this week and hopefully I can get to 3 unassisted in the next little while. Thank you for your excellent advice!

[@glennmariacher4525]

This is helpful. What you are doing for your shoulder is a basic approach for physical therapy. I have often wondered about doing lifts daily, in that brick layers are very chiseled but they don't take a day off between the lifts. They don't go to failure either and do that five days a week. Just an idea.

[@melodyfowler9499]

Grease is the world. Love your channel. I’m 51 used to be a marathon runner then hurt my back. I’m 30 pounds over weight and so tired of all the shit with younger kids. I’m a motivated person eat clean most of the time but I’m so scared to do anything but walk so weight comes off then comes back on. Love your words, your knowledge. Thank you

[@emilyboudreault7404]

Really appreciated this content. Hoping you will do more in the future.

[@chrischris711]

That’s Awesome !!! I may try this methodology for push ups !!!! Thanks Susan

[@henrifischer1119]

subscribed. almost 60 years old and always loved to exercise, in any form. planning on getting old with a good physique (nothing too crazy (genetics working against me), just strong and capable enough to do my own thing). but most of all loving exercise and the energy and strengh it gives me. like your down to earth aprouch. ps love bands ps ps adding/combining this to/with athleanx's advise

[@karladawnjones718]

Ok starting today Sunday 11/26/23 I’m greasing the groove with my handstand practice. My non struggle start point is wall hold for 3 breaths, cartwheel down, then 3 halfway kick up on each leg facing wall- it’s kind of a combo but I feel like I need both movements to work on my handstand eventually I’d like to just be able to do the kick ups. might do reps throughout day sometimes as my handstand practice wall is always open right in a main room.

[@lilyroa1960]

Love it!! coach Pavel Tsatsouline It's called “Grease the Groove,” and was made popular by the heralded Russian strength coach Pavel Tsatsouline. Strength results from two dominant factors: (i) hypertrophy, or how big your muscles are, and (ii) efficiency, or how well you use those muscles.

[@paulamarieart]

I still love your videos and content so much 🥰

[@mmlg24]

I did grease to groove with dumbbell romanian deadlift. 2 weeks ago I had no idea how to do it, today I am pushing out 3sets of 10. My other goal was to be able to do just 1 perfect push up. Which I have never been able to do in my life. 2 months ago I could do zero. Today I can do 7. Full blown, perfect form push ups. Next challenge is chin ups for sure. I can do zero today. I am 49.

[@eduardofranciscodantascord3691]

Age is Just a número , go for It

[@gibbsm]

I use it mostly for bodyweight movements, but you could do it for anything really.

[@robertmacdonald2735]

Hey Susan....it's been over a year since your last post...all good....35k of us here :)

[@susanniebergallfitness138]

Been posting every day over on IG for years. I’ll be back on YT, but if you understood some personal issues I have been dealing with this past year, you would understand why YT has been on hiatus. No need to be sarcastic. :)

[@kellyobrien7914]

youre exactly what who i needed now tyyyyy i am about to have a note book of notes

[@marylarson4683]

I love that. My goal is to do a chin up by age 60 in November. I need to GTG!

[@jiyangraneek3420]

Love the video Susan. Grease the groove is a game changer!!!

[@josepholearsky4885]

Is this your final video? I enjoyed them so much.

[@nicolamcgrory395]

Great video thanks Susan. I must try this for achieving my first push up and pull up.

[@hopehall-sanchez1913]

Great info.. I wouldn’t have never thought I could do grease the grove on top of my normal workout 🏋️ thank you for sharing. I need all the info/help I can get. 💚🌻💙

[@jocrpnter]

Very interesting

[@loveisallthatmatters21]

Has she made any videos in the last year?? Can't find any

[@kellysalama7399]

Can you talk about cellulite? Thank you for all the time you spend on these videos. Kelly

[@Allan8080]

Enig om kontakt og øvelsen, er vigtigt, men det er også vigtigt, at ramme musklerne

[@stranraer9]

wow you look amazing , so pretty and omg those arms .

[@singlespeedsoulja8415]

Respectfully, anybody know if she's, um, no longer with us? Just found her channel and she has not been uploading.

[@bbarr4377]

I love this Susan. This form of repetitive movement or strength training builds consistency. I think this is a productive way to rebuild ones strength when recovering from an injury. You have great arms! I have tried to get to this point but tend to struggle with tennis elbow and a pinch nerve in my neck. “Greece the Groove” is going to be the way to go for me 👍🏻 let me know if you have any other suggestions. Thank you! Love your channel 💕💕🙏🏻🥰

[@777tillinfinity]

Like walking.. can be done daily.. don't need to go intense and feel good 👍

[@laurarace5429]

Susan, Do you have a video on ideas on what to eat? Thaaank you for the information! Laura

[@jacksonhatfield1344]

Hi Susan...was wondering if you could make a video on the best exercises you did to heal your ROTATOR CUFF injury!! I have had the MRI and a partial tear was revealed. Please help!!

[@ravenmarshall5526]

Susan How do you deal with weight gain when trying to gain muscle?

[@richardwburrill9247]

this is new to me

[@marymccabe5829]

I cannot do any chin ups or pull ups I’m going to try assisted reps

[@jyothiryali]

No recent updates videos??

[@antoniadispalato2900]

I just subscribed! Out of the video topic : I basicaly also started to eat oats, fruits, milk/yoghurt, nuts and seeds for breakfast. Do you have an idea why I get reflux every time after?

[@LL-rb8wd]

Why not go to failure? Isn't that how you get stronger?

[@pappacicciafulham]

Hi, I just discovered your channel, amazing advice thank youyou. Do you take any supplements? or HRT

[@kevingonzalez3673]

Dang, that is how you got those nice biceps.

[@lisabrookbank3924]

Miss your videos

[@thedoppelmayr]

Hi, was wondering what your opinion is on IF, especially for a menopausal woman,thank you, Gabriela

[@frankieroberson3398]

Thank You

[@Denise-ug3fk]

I haven’t noticed any of your videos only six months ago are you planning to do more?

[@Cjean821]

This appears to be the last video for the best KZbin fitness content creator. Anyone know where I can follow Susan?

[@susanniebergallfitness138]

Hi! Thank you! You can follow me on Instagram :). That’s primarily where I am currently. Will probably get back to KZbin at some point

[@Cjean821]

@@susanniebergallfitness138 your reply is appreciated, thank you so much, Susan! I don’t have instagram, but will continue to binge on your videos and look forward to seeing you back on KZbin soon. You are truly inspirational- stay well 💪🏻

[@mikemiller5257]

Thank you😎✌

[@monicaroth2625]

Great info! Miss your vlogs! Would love if you came back with some kind of challenge :)

[@andrewharald88]

Hi 👋

[@SEOshogun]

Hi does anyone know what happened to this content creator? She stopped posting a couple years ago.

[@ivanildocafu3452]

Susan, I have another question, how can I combine GTG with Failure? I do GTG pull ups with a day in between, would be a good I dea to train until failure once a week and after F two days of rest??

[@laraboo2645]

Can you post some arm workouts yours are amazing new sub here ( not on insta tho )

[@maqsudbekaliyev7124]

Hi! If you want to grow your channel and give your challenging KZbin SEO tasks, content planning to the professionals, let me know!

[@patriziamallory6751]

Do you take creatine ?

[@susanfoxwell5679]

Hi can you help I do leg press why is my knee hurting thank you

[@davidhartley6232]

Slightly off topic... But why chin-ups instead of pull-ups? 🧐🤔

[@idolinfo7393]

How often do you train tour core/abs?

[@kendrickcollins548]

U have good looking arms!!!😍💪🏼

[@joannemurphy7676]

Can I ask why you don’t go to failure? I have been practicing chin ups going to failure and gaining strength and more reps over time. What is the rationale for stopping short of failure?

[@susanniebergallfitness138]

Because you do them every day

[@andrewharald88]

Hi Joanne

[@johnkarpierz9147]

@@susanniebergallfitness138 Doc. Sue is hot and ripped AF!

[@vikkiyates1934]

Susan, I was watching your video about protein. If my goal weight is 130lbs, my protein is 130grams? That’s 4.762 Oz? Is this correct?

[@susanniebergallfitness138]

It is 130 grams not 4 ounces. Go by content not weight.

[@vikkiyates1934]

@@susanniebergallfitness138 Thank you for clearing this up for me!!! Happy Friday...

[@vikkiyates1934]

@@susanniebergallfitness138 Question, what is the best tool to find Protein Gram Content in foods? ive been using my kitchen scale and i see my mistake.

[@merrieleiderman1885]

@@vikkiyates1934 Any macro tracking app, but Cronometer is the best, in my opinion. Also, any food with a label will list it.

[@engineman248]

Susan is an incredible physique and has amazing biceps 💪💪🔥🔥😍🤪

[@ivanildocafu3452]

I have a question: I'm used to GTG but I do 5 clean chin ups every 45 minutes, is that OK?

[@ivanildocafu3452]

And about 10 times per day

[@ynmamflm]

What happened to Susan?

[@alicewarner9331]

I think she's just doing instagram now. At least that's where I can find her now

[@dennisdonaldson2127]

🔍Find🔥God🔥before its too late. We are living in the last days.⌛The clock is ticking. 👑Jesus👑is coming🗡🔥 💪🦁🙏💯keep putting in that work🏋

[@Frip36]

Good stuff. Do you take steroids or male hormones? What ever happened to you? You speak well with your hands. Maybe consider learning sign language and being a workout instructor at resorts for the deaf. Or something similar.

[@A.girl.and.her.dog_]

Love your deltoids

[@patrickbateman202]

Nice steroids

[@susanniebergallfitness138]

If only you knew what you are talking about 😂

[@rawtooth4704]

@Patrick202 that's all Natural Beauty