Looking to own your first (pullup, pushup/1-arm pushup, pistol squat, etc.)? Greasing the groove is an excellent way to make that happen. This method provides an efficient and effective way to build the neurological pathway and connection in order to acquire a new skill.
Our muscles consist of numerous muscle fibers that abide by the “all-or-nothing” law, which means that they either contract or they don’t. Our nervous system will send a signal, telling the muscle fibers to contract. Therefore, as the signals become more frequent, the twitching of the fibers begin to overlap, thus creating an increase rate and greater force of contraction (think of how an engine revving faster and faster creates more power for the vehicle).
Greasing the groove helps to build this firing pattern for the fibers. The basic idea is to program many sets of the same exercise and to perform a very low amount of repetitions to avoid going to muscular fatigue. One of the main goals of greasing the groove method is to stay as fresh as possible. Always perfect practice. Don’t be fooled by its simplicity as with this method we aim to train the nervous system to utilize our muscles to their fullest capacity.
Training tip
Did You Know…The eccentric portion (when the muscle is lengthened) of a movement is an phenomenal strength builder.
Want to own a strict pullup? Try this! Start with jumping pullups where you assist your pullup by jumping up but then, focusing on the eccentric portion, slowly lower yourself down. Over time, try to make the way down slower and slower.