- Are you interested in building significant strength a single set at a time?
- Are you interested in learning about a truly unique strength building strategy that works?
- Are you interested in learning how to build significant strength without a gym and with little time to invest in training?
In today’s post I want to talk about the concept of greasing the groove, or GTG for building strength. If you haven’t applied this to your own training then you need to read today’s article.
GTG For Building Strength
If you’re looking for a miracle for building strength then greasing the groove is going to blow your mind. In fact, you can build a level of strength using this technique that will shock you if you can be disciplined with the strategy.
You see when it comes to pure strength building your muscles utilize the ATP-PC energy stores to produce maximal force. In fact, the use of this energy only lasts from 0 to 10 seconds. Understanding this you can think about pulling a super heavy deadlift off the ground and the entire duration of the effort last no longer than 10 seconds.
So what do I mean by heavy? Specifically a load that maximizes your effort for 5 reps or less. So here’s where I’m going to blow your mind. You need to rest longer after an intense working set such as this. How long should you rest? You should rest much longer than you think…in fact you should rest upwards of 5 to 15 minutes between sets!
So I know what you’re thinking…coach this is not going to be practical for me to apply with a barbell, or a kettlebell. If you’re thinking this then in most cases you would be correct, but there is another option I’m going to touch on shortly.
If you have the means to do this with a barbell, or kettlebell then you would benefit immensely, but you MUST be willing to accept that rest duration. This is hard for most people to do.
GTG For Building Strength With Bodyweight
Now knowing that applying the GTG for building strength may be challenging to do with heavy loading involving barbells and kettlebells this is not so much the case with bodyweight resistance.
You can utilize your body resistance and perform multiple working sets throughout the course of the day. Specifically GTG allows you to do this because the model calls for such longer rest periods.
However when applying the GTG model you want to perform roughly half the reps you’re capable of doing for a working set holding yourself back from complete muscle fatigue. You want to do this so that you leave something in the tank as you continue to perform these working sets throughout the course of the day spreading your work volume over several hours.
This is a guaranteed way for you to build true strength. If your goal is solely to get stronger you must take on the mindset of practicing strength.
GTG For Building Strength: The Takeaway
If you’re serious about building strength using the GTG method you need to be disciplined about your approach. I would recommend you apply this method at a minimum most days of the week for a given movement.
Are you currently applying GTG for building strength?
Post up and share in the comments below.
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