Good point!

So Far, the most valuable lifelong advice on fitness.

Is result of GTG temporary?

@@prajjwolbhandari8922 yes its temporary but if you incorporate it into your stimulus program it could help you achieve more gains and strength

@@prajjwolbhandari8922 I’m no expert but gtg is in addition to regular “to failure” type sets. But, yes, some people do use it as their regular program. I see it as a supplemental for transitioning to heavier weight, to allow joints, which take longer to build strength, to catch up to my muscle strength.

ZZ.. exactly right.

I guess it was additional to the primary training?

Lol

Did you grease the groove front lever daily?

@@oceanliauw26 i do to and i do it each day except during back day

same for me, I'm 40 and I was training 3 hours a day x 4 days a week until recently but I was constantly sore, so now I'm training 1.30 h a day for 3-4 days a week, I haven't lost much strength and I'm not all that sore

I'm 41, had similar results with soreness and even pulled muscles over and over when I first picked up strength workouts a couple years ago. I work a desk job and was not physically active at all for years. What I found helpful is doing an exercise only once per week, focusing on form and movement speed/tempo while not pushing to failure. I pushed a little but not much at all for about a month or two. It really helped with my muscle and joint strength and prepared my joint and muscle tissues for a more difficult workout. After about 2 months, I started pushing to failure or within 1-2 reps and have had no issues. I still only do each exercise once per week, 3 different workouts per week. I'm not sure I'd classify what I did as greasing the groove as described in this video but more of a midway between greasing the groove and going to failure. I'm not a professional in this topic but thought I'd share what worked for me in my experience in hopes it might be helpful.

Thanks Joe! Glad I could clear up any confusion on the topic 👍

I found the opposite- GTG is very useful for simply building muscle and nothing to do with increasing any skill I have.

Wait, you’re both right!

All lifting is a skill

@@mastertrey4683 not with machines for example.

Nobody said training to failure wasn’t a good idea. It just depends on your goal.

@@Dustomatic which one is better for strength?

@@geminigizmo6427 both I do greasing the groove for like a month then start to go to failure, i got my push ups from 15 to 25 in just a weak doing this

@@eugeemz6591 no you didn’t 🤦🏼

@redkirigiri4112 did you typo?

Amazing! Did muscle size increase too from GTG?

Amazing!! Great to hear :) I'm trying to understand whether you have to go near failure or not for hypertrophy, but if I understand well, you have experienced some good muscle gains from greasing the groove, is it true?

Yes, for sure! I only do 40-80% effort on each exercise set and I NEVER go to failure. The body still gets stronger and builds muscle as long as you get enough sleep between workouts. Sleep is KEY cause my diet currently stinks, lol! But I do sleep! Our bodies repair themselves and get stronger from sleep (not from exercising). I don't try to push myself to get sore during my workouts or after them, like I did when I was younger... I read Pavel's book on this and he said some of the strongest powerlifters of the past 100+ years, and some of the great Russian powerlifters almost NEVER go to failure and most typically did workouts that were pretty easy on their bodies.. not hard workouts, at all = no soreness.. and these were world-class power lifters. Pavel said going to failure on exercises is NO GOOD for building strength. So, I never exercise if I feel any type of soreness - that just tells me I'm not ready to exercise again - the body is still recuperating and repairing itself. And here's another VERY IMPORTANT thing I learned over the past few weeks that I am now incorporating into my workouts. Mike Mentzer was a professional bodybuilder and a leading bodybuilding coach, as well. Many folks say he was a brilliant coach. He (and his clients) was on steroids, of course, but this one principle he talks about works for regular folks like me as well. There are a lot of TikTok videos with his advice on building muscle by focusing on the negative part of the movement the most. And do it slowly. Mentzer was a HUGE practitioner of going very slow on the negative part of the movement - he said THAT is what really builds muscle - NOT the part where you lift the weights but the part where the weights get lowered. There are TikTok videos of him making his clients hold the weights for 15 seconds on the downward movements - like torture, actually. Now, those clients were on steroids and they recoup really quickly. But for a regular guy like me - I now don't try to do more pullups - I just do 5 pullups but count 3 Mississippi on the way downwards on each rep. (the negative part of the movement). And I do the same with pushups and even Hex Bar squats. I now use my bodyweight for the Hex squat (@ 180 lbs.) which is easy for me to lift... but I count to 4 Mississippi after I have the weight lifted... and then I slowly lower the weight and count 4 Mississippi on the way back down to the ground. Then I lift it back up quickly. I definitely notice a difference by doing things this way vs. just trying to get more reps. and doing them fairly quickly. The maximum amount of pullups I had done was 7 about 4 weeks ago and that was about 80% effort for me. But last week I challenged my son to see who could do the most and I did 9.5 at age 53. I had never tried to max out on them so I didn't really know how many I could do. When I was 18 I could only do 8 at max. So, doing 80% and LESS effort on them the past several months - has enabled me to do more than when I was a teen, lol! That said, I now really focus on doing the negative part slowly and I never go over 80% effort on each exercise - mostly probably 60-70% effort. The negative part of the movement is the GOLD part for building muscle, I currently think. Yes, Mentzer was very bright and I think he was correct! 👍 @@47695825

How long did it take for you to gain those 35 lbs with GTG? Also how about your training age?

@@ranggasaktibudiputra1547 Hello Rangga.. I would say 5 - 6 months to gain 35 pounds. I bought a barbell and weights and usually did deadlift sets of 10 reps at modest weight of 110 pounds (my 1 rep max was over 300 pounds). I did 3 sets every couple of hours - always eating hi protein afterwards. About 12 sets per day. Every day. Every few days I was sore,.even though the weight was low,, so I rested. I never trained to failure or pushed heavy weight yet the muscles grew. I had to give away 85% of my shirts and shorts. And i have always been skinny. 55 years young ! Lol

@@thecatvirusgotme889 That’s an amazing experience. What other exercises did you do like that besides deadlift?

@@iakona23 iakona. At the time, gyms were closed so I only did Deadlifts but in a special way. I did the hack deadlift version (bar behind feet). It's very easy on the back. Deadlifts works the whole posterior chain so that is a lot of muscles. The hack variation even hits quads. The biggest growth is in hamstrings and buttocks but deadlifts are famous for stimulating total body growth. Remember, to get big muscles, one has to eat more. Good luck!

@@thecatvirusgotme889 Thank you! I recently started doing standard barbell deadlifts, but I also do squats, Kettlebell swings and the back extension raise where you use the back extension equipment plus your own body weight to raise from a 45 degree angle to horizontal with the floor.

you using gtg every day or 1 or 2 days ?

@Manfreski no need to overthink, is as simple as it sounds, do some reps as often as you can according to your current level. I started with 1 pull-up every one or two hours, every day for 5 days a week. Now that I can reach a max of 10 I'm doing 8 reps every 2 or 3 hours.

@Manfreski yoo, how it's going?

​@@guidoruiz2559how many days did it take to achieve that?

after wokout my muscles pain until 2 days i can't using gtg methods

@@dawovlad Thanks Dawo.... My experience is similar. If I really go to failure I have DOMS for about 2 days. I was wondering if it was OK to GTG with some soreness. Thx, John R.

Thanks! And nope, no warm up. With basic calisthenics the first few reps are basically your warm up.

Sounds like excellent progress in stamina, but I think you'd have to test yourself against greater resistance to see if your strength has improved. Have you considered switching to one-arm style?

Sounds like progressive GTC is worth a shot! Thanks for the recommendation :)

@@stevenscott2136 that's quite a big leap maybe try archers first or elevated one arm ones

So for example my max is 25. I should do 13 pushups, then a couple hours later do 15 pushups, then a couple hours later do 19 pushups?

@@QASSHE That is what I would do. when that's to easy bump it to 17, 18,20 for 50 a day. I rest 5 min to 5 hours between sets depending on my schedule. Shorter rests (5min to 15 min) give more pump. Do them every day and let me know. I doubled my max from 14 to 27 in 60 days.

it increased your numbers?

Glad you like the video! I think a 3x3 circuit to failure done 3x per week is good starting point for a beginner, especially when they're still building up to the basics (i.e. perfecting their push up form, learning pull-ups, etc.). You can increase that to 4x a week on your journey to the basics as well. Once you're comfortable with the basics and are trying to build up the reps and build more mass, then I recommend increasing the frequency to 5 or even 6 workouts a week, as long as you're sticking to the basic calisthenics. You really can train basics with a high frequency, especially when your volume is around 3-4 sets per exercise. I have some videos planned in the near future about this topic so make sure you stay tuned!

@@MinusTheGym Thank you very much Ryan. Very usefull info!

Thanks! And yes, you can do some gtg sets on your workout days. Just keep them short, nowhere near your max. It shouldn’t affect your workout. If anything, it will warm you up prior to your workout, and increase blood flow to the muscles after your workout to optimize recovery.

@@MinusTheGym Thank you so much!

@@MinusTheGym thank you!!

Thank you for this comment!!

I am trying to get progressive overload by doing more difficult exercises and trying to keep the reps about 8-12 so I in theory maximize strength as I'm not interested in bulking too much. But also I rep to failure and try to get a last good negative, it's more like if I was working for the army, trough failure every time every day.

It would definitely lead to some hypertrophy, the only question is, how much compared to traditional style training. That remains unclear

Can you share the article?

I second this can you please share the article with us? Huge exercise science nerd when it comes to frequency and tolerance

You don’t need to warm up for sets of the basics. The first few reps are a warm up themselves. That’s one of the many beauties of basic calisthenics exercises 😁

I thought the same

Yes and yes. And don’t ever worry about being too bulky. If you have to ask you won’t get there. People spend their lives trying and failing to “bulk up” it probably won’t happen by accident overnight…

Lower body focused calisthenics follow along workouts are brilliant for training cardio and you can do them at least twice a week

Although thenx isn't the best channel in some senses, they've done a lot of good lower body follow alongs which have helped me a lot

Yes, it should. Frequent submaximal training has been shown to be excellent for strength training. I recommend reading the book The Naked Warrior by Pavel. He has a chapter about GtG in that book and it explains a lot.

5 at same weight technically, but either. I wouldn’t overthink it.

if I remember correctly it's atleast 15 minutes between sets however I've waited many hours between sets before. I'd say don't make it too structured as it's not really supposed to be a strict schedule.