The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
It’s wild how well “Grease the Groove” works to get you strong. You do a set (not to failure) every 10min or so. You do some other movement in between & do half or LESS than the most reps you can & across the session do many more overall.
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Many of the adaptations are neural and the consequence of getting more efficient at the movement, but you get much stronger.
You do a set (not to failure) every 10min or so. You do some other movement in between & do half or LESS than the most reps you can & across the session do many more overall.
this notion of greasing the groove completely changed my conceptualization of strength training because I was weaned U more or less trying to run cross country during the cross country season only ran it once but I greatly enjoyed it continued that sort of training or trying to put on strength and size kind of a a numb skull young male approach to things but what it served me reasonably well I'm grateful that I included both however I was so tuned to this notion of training a body part creating an adaptation then waiting for the adaptation to occur and then training the body part again you know the arguments are all over the Internet two times a week three times a week and then I came across this concept of greasing the groove which as a neuroscientist felt so intuitively correct and turns out to be correct you'll explain what it is but the idea that more frequent training or practicing of a movement opens up a tremendous number of opportunities for development of strength of size hypertrophy if one wants and I would say just generally more flexibility over one's Total Fitness program once one understands this concept you no longer look at this split or that split or this many reps or that many reps or this volume or that volume oh that is
to summarize the grease the groove you're trying to train uh moderately heavy as often as possible while staying as staying as fresh as possible and uh if you decide to do it in the gym a very simple protocol would be a set every 10 minutes
for example uh in uh that's say you're teaching a track uh practice or martial arts class and every 10 minutes on the clock you just have the class do drop and do three hard let's say three one arm push-ups okay and then get back to the class
doing a a set of three or four repetitions or two to three repetitions at about 85% or 80% of one rep mask waiting 10 minutes and then the intervening 10 minutes going and trying to learn something important or physical or cognitive