Progressive overload vs. greasing the groove?

Asked by: Maria Martinez

Can you build muscle with greasing the groove?

Greasing the groove is not focused on huge muscle gains but rather specific muscle strength, skill and expertise of a movement. Because greasing the groove focuses only on that one exercise you’ve been practicing, don’t expect your ability to do other exercises to improve greatly too.

Does greasing the groove cause hypertrophy?

Since they use very high volumes of reps, you might expect Grease the Groove programs to build a lot of muscle mass. They don’t. Hypertrophy requires taking your sets to within a few reps of failure.

Is greasing the groove effective?

Greasing the groove, as Tsatsouline explains it, means not working your muscles to the point of failure. A common idea in weightlifting is that you should lift until you can’t do another rep, purposely damaging muscle tissues so they grow back bigger.

How long should I do greasing the groove?

With the four to six sets you want to actually arrest at least 30 to 60 minutes between each set ideally. You want them to be dispersed. Throughout the day. So that you've got adequate.

What happens if you do 20 pull ups everyday?

Assuming you’re not already capable of doing 15–20 or more pullups in a single set, you’ll see improvements in your upper-body muscular strength. This means that theoretically, you can lift more weight for the same number of repetitions.

How many pull ups should a boxer do?

The pull-up is a great exercise for boxing and should be a staple within your boxing weight training program. If you’re after sets and reps recommendations, it will depend on your current levels of strength. As a general rule, anywhere from 5-15 reps and 2-4 sets will be a good guideline to follow.

Can you grease the groove with running?

The Grease the Groove Method can even be used for cardio. Though it is obviously not the same as running 5 miles without stopping, the Grease the Groove Method can still be leveraged for logging miles and cardio time.

How many pull-ups a day grease the groove?

You might decide to do 5 sets a day or 20 pull-ups altogether. In a couple weeks, add another rep to your sets. A few weeks later, add another. Now you’re up to 30 pull-ups a day.

Can I lift light weights every day?

Although heavy or light weight training daily may help you lose weight, it’s not necessarily advisable to work out every day. Incorporating rest days into your routine is vital to your long-term weight-loss success. When you rest, you give your body a chance to recover from a weight lifting session.

What happens if you lift weights but don’t eat enough protein?

Lifting and doing strength training without adequate nutrition, especially without enough protein, can actually lead to loss of muscle tissue. Furthermore, if you aren’t eating right you won’t have the energy to do the workouts that lead to muscle gain.

What happens if you only lift weights and no cardio?

Lifting weights for cutting



If you’re trying to lose weight without cardio, you can still hit the gym and drop calories. All of the compound lifts stress the central nervous system and heighten your metabolic rate. The more muscle mass is built, the more calories are burned as muscle tissue burns more calories.