This method called "Grease the Groove" or GtG is effective for increasing strength or muscle endurance with minimal effort. It involves picking an exercise and dividing your daily reps into small sets done throughout the day with at least an hour between sets to avoid failure. The author used GtG to improve their pushups from 40 reps to over 400 reps per day. GtG works for both bodyweight and weight exercises by keeping reps low (1-6) with heavy weight and spacing sets hours apart during the day. While effective, GtG is best for strength or endurance goals rather than muscle growth goals which require different programming.
The document provides details on a 24-workout bulking program, including workout splits and exercises. It recommends taking 5-7 days off before starting the program to avoid overtraining. The program separates the bulk into 8 cycles that alternate between two different workouts, each targeting chest/shoulders/triceps, back/biceps/forearms, or quads/hamstrings/calves. It emphasizes intensity over volume and includes techniques like drop sets, rest-pause, and strip sets to maximize muscle growth.
This document provides instructions for a "hard gainer shock routine" to help build muscle mass quickly through high-rep squats. The routine involves performing one set of back squats for 20 reps using a weight that allows 10 reps normally. The weight is increased by 5 pounds each workout. Additional multi-joint exercises like bench press and rows are also performed in a full-body routine done 3 times per week. Proper squat form with deep breathing is emphasized to complete the challenging high-rep set and drive muscle growth.
These documents contain daily lesson plans and activities for a physical education class. The plans include warm-up activities, learning objectives, and agendas. Many of the documents contain "Do Now" questions for students to answer at the start of class on topics like target heart rate, cardiovascular health benefits, and the FITT principle for cardio training. The agendas generally involve warm-up, skills practice, and cool-down activities. The documents provide an overview of the curriculum and topics being covered in this physical education course over time.
Best exercises for health and weight losscheriftalal
Think a single type of exercise will take care of all your
needs? These tips can help you build a comprehensive
fitness plan to improve your health and waistline.
This document provides information about upper arm blood pressure monitors and fitness tips. It discusses that blood pressure monitoring is a popular topic that many people are interested in learning about. It also provides various exercise and fitness tips, such as lifting weights to assist with running, proper hydration for workouts over 30 minutes, strength training routines, and consulting nutritionists to determine health goals. The document encourages applying the knowledge learned to make progress towards fitness.
The document is an excerpt from the "Survival Fitness" training manual by Sam Fury. It provides an overview of the manual's contents and guidelines for using it, including performing a superior stretch routine and strength exercises to work towards "Routine X", the recommended minimum fitness level. Safety precautions for training are emphasized. The excerpt then describes the superior stretch routine, which combines warm-up, cool-down, and stretching exercises to be done daily regardless of other planned physical activity.
The document provides details on a 24-workout bulking program, including workout splits and exercises. It recommends taking 5-7 days off before starting the program to avoid overtraining. The program separates the bulk into 8 cycles that alternate between two different workouts, each targeting chest/shoulders/triceps, back/biceps/forearms, or quads/hamstrings/calves. It emphasizes intensity over volume and includes techniques like drop sets, rest-pause, and strip sets to maximize muscle growth.
This document provides instructions for a "hard gainer shock routine" to help build muscle mass quickly through high-rep squats. The routine involves performing one set of back squats for 20 reps using a weight that allows 10 reps normally. The weight is increased by 5 pounds each workout. Additional multi-joint exercises like bench press and rows are also performed in a full-body routine done 3 times per week. Proper squat form with deep breathing is emphasized to complete the challenging high-rep set and drive muscle growth.
These documents contain daily lesson plans and activities for a physical education class. The plans include warm-up activities, learning objectives, and agendas. Many of the documents contain "Do Now" questions for students to answer at the start of class on topics like target heart rate, cardiovascular health benefits, and the FITT principle for cardio training. The agendas generally involve warm-up, skills practice, and cool-down activities. The documents provide an overview of the curriculum and topics being covered in this physical education course over time.
Best exercises for health and weight losscheriftalal
Think a single type of exercise will take care of all your
needs? These tips can help you build a comprehensive
fitness plan to improve your health and waistline.
This document provides information about upper arm blood pressure monitors and fitness tips. It discusses that blood pressure monitoring is a popular topic that many people are interested in learning about. It also provides various exercise and fitness tips, such as lifting weights to assist with running, proper hydration for workouts over 30 minutes, strength training routines, and consulting nutritionists to determine health goals. The document encourages applying the knowledge learned to make progress towards fitness.
The document is an excerpt from the "Survival Fitness" training manual by Sam Fury. It provides an overview of the manual's contents and guidelines for using it, including performing a superior stretch routine and strength exercises to work towards "Routine X", the recommended minimum fitness level. Safety precautions for training are emphasized. The excerpt then describes the superior stretch routine, which combines warm-up, cool-down, and stretching exercises to be done daily regardless of other planned physical activity.
This document provides 100 no-equipment workout routines labeled with names. It includes an introduction explaining that bodyweight training can be challenging but getting better with regular practice. It describes how to choose workouts based on fitness goals like weight loss, muscle building, or core strength. Each workout is 3 sentences or less and includes the focus, muscles worked, and any tips. The levels of difficulty for each routine are also explained.
This document provides 100 no-equipment workout routines organized alphabetically. It includes an introduction explaining that bodyweight training can be challenging but getting better requires consistency and going at your own pace. The document outlines how to design a training regimen based on different goals like weight loss, muscle building, or abdominal work. It explains the three levels of difficulty for each workout and provides tips for choosing exercises and increasing intensity over time.
This document provides an introduction to the AShotofAdrenaline.net's Complete Body Weight Training System. It discusses several key topics:
1) The foundational principles of effective body weight training include tracking protein intake, exercising effectively through techniques like going slower during reps, and allowing for adequate muscle recovery through rest.
2) Body weight exercises have benefits over weight lifting like allowing for faster workouts that target more muscle groups with less risk of injury. However, weights are still useful for muscle isolation.
3) Building muscle is possible without weights by using body angles to increase resistance through exercises like crucifix pushups. Effective workouts can also be shorter by increasing intensity, slowing reps, and using
The document provides tips for starting an exercise routine and maintaining fitness. It recommends making time for exercise by scheduling it, keeping workouts engaging by exercising with TV, focusing on weaker areas, including both cardio like jogging and strength training, stretching for flexibility, and proper breathing. The overall message is that fitness is a lifelong commitment that requires consistency over time.
How To Progress In Muscle Building With The Rest Pause Techniqueyari084
This document discusses how to progressively build muscle by lifting more weight or doing more reps each week using the rest pause technique. The rest pause technique involves doing a set to failure, resting 10 seconds, and then doing more reps before resting again. Over 3 weeks, the number of rest pause mini-sets is increased from 0 to 1 to 2, forcing more work each week. This allows for progressive overload and real muscle growth.
This document provides workout tips and advice for creating an effective workout routine. It discusses setting goals and regulating your schedule to dedicate 30-60 minutes 3 times per week. A full body routine is recommended using exercises that target the major muscle groups like squats for quads and deadlifts for hamstrings. Rep ranges of 8-15 are suggested for fat loss while alternating between 5, 12, and 8 reps is recommended for size and strength. Proper warm up, cool down, increasing intensity over time, and record keeping are also advised.
This document provides advice on how to effectively build muscle by focusing on a few key principles:
1) Decide whether the goal is to lose fat or gain muscle, as it is difficult to do both simultaneously.
2) Focus training on compound exercises like squats and bench press that work large muscle groups.
3) Allow adequate rest between weight lifting sessions for muscle growth to occur, with no more than 4 sessions per week.
4) Perform 8-12 reps per set to optimize muscle hypertrophy.
A lot of time is spent talking about how to get motivated to start your journey at the gym, but not quite as much time is spent discussing how to STAY motivated. And it makes sense – it’s easy to get fired up and excited when something is new, but how do you stay motivated when the newness wears off and the reality of what it takes to make lasting lifestyle change creeps in? Here are five sure-fire ways to stay motivated in the gym.
This document discusses good and bad workouts and provides tips for overcoming plateaus. It notes that good workouts where you exceed expectations are exhilarating, while bad workouts where nothing goes right can be frustrating. It emphasizes having a long-term plan and understanding that progress is not always linear. It recommends analyzing recovery, improving technique, modifying routines, intensifying leg and core work, and maintaining a positive mental attitude to get past sticking points in training.
This document discusses two effective ways to exercise to lose belly fat: circuit training and interval training. Circuit training involves doing a series of strength exercises with little rest in between to raise metabolism. Interval training alternates between high and low intensity cardio to keep the body from adapting. Both methods are more efficient at burning calories than traditional long cardio workouts. The document provides a sample circuit training routine and encourages the reader to try the faster workout styles to lose 1-3 pounds of belly fat per week.
Start these exercises soonest and will see the difference of fitness gradually. Join the gym now by searching wesellgyms <a href="https://www.wesellgyms.com/find-fitness/">fitness centers near me</a>
This document discusses the importance of exercise and maintaining a lifestyle of fitness. It provides several chapters that discuss motivations for exercise, how exercise can help reduce stress, ways to make exercise more fun and engaging, various health benefits of exercise, and tips for achieving a good life through fitness. The key message is that regular exercise is essential for both physical and mental health, but it is important to find ways to enjoy working out so it becomes a sustainable lifelong habit.
The document provides exercise tips and guidelines for developing a healthy lifestyle. It discusses the importance of setting goals and making a concrete exercise schedule. It emphasizes incorporating both cardio training and weight training into a routine, as well as proper warm-up and cool-down techniques. Overall, the document stresses creating a sustainable exercise plan tailored to individual needs and interests.
You can choose any 8-hour window to consume calories. Some people opt to skip breakfast and fast from noon to 8 p.m., while others avoid eating late and stick to a 9 a.m. to 5 p.m. schedule. Limiting the number of hours that you can eat during the day may help you lose weight and lower your blood pressure
This document provides a disclaimer and user agreement for the 300 Ultimate Sandbag Workout program. It advises readers to consult a physician before starting any exercise program and understand there is a risk of injury. The author and company are not liable for any injuries resulting from use of the program. The document then provides an overview and instructions for 300-style high-intensity sandbag workout challenges to emulate the intense training from the movie 300. Readers are advised to perform these once a week and use other programs on other days to recover and continue progressing in their training.
This document provides a disclaimer and user agreement for the 300 Ultimate Sandbag Workout program. It recommends consulting a physician before beginning the program and understands there is a risk of injury. The author is not a medical provider and is not liable for any injuries resulting from participation. The document then discusses how the movie 300 popularized intense fitness and the actors' training. It describes "300 workouts" used to challenge the actors' mental and physical strength. These challenging workouts are now being made available for others through the DVRT Ultimate Sandbag Training program.
The fitness eBook for essentials : The two types of exercise that everyone, regardless of age, size or ability, MUST do in order to lose weight and keep it off. (just one of these types of exercise won’t do… you must have both)
The 6 most effective forms of cardiovascular exercise
A favorite fat burning routine… and it only takes 30 minutes (and not a second more)
The truth about lifting weights… do you really need to at all?
2 forgotten forms of exercise that are less strenuous and highly energizing, yet extremely effective in toning and strengthening the entire body
How to get the most out of your exercise efforts and finally start seeing results and pushing past plateaus.
When it comes to dieting many of us find that the number one hindrance to our success is the lack of time to prepare the proper meals and snacks for our dietary needs. It is often much more convenient to throw one thing in the crock pot for the family or resort to the fast food last resort rather than preparing the healthy and nutritious meal that we should be eating.
link: https://nplink.net/n4s6omh2
1) Most gym-goers focus on bicep size as a measure of strength and success, but serious lifters know every body part requires dedication.
2) To build big biceps, concentrate fully on each rep and feel the bicep working alone. Increase weight over time while maintaining good form.
3) Ensure a full range of motion in every rep to fully contract and extend the bicep muscle to maximize growth. Building big biceps takes consistent hard work applied over time.
Resistance training provides several important benefits for women trying to lose weight and stay healthy. It increases muscle mass which raises the body's resting metabolic rate, helping to burn more calories throughout the day. Building muscle also makes the body appear more compact and lean while improving skin elasticity. As people age, resistance training helps maintain muscle mass and makes daily activities less strenuous. Women should not fear becoming bulky from resistance training when performed and fueled properly along with cardiovascular exercise.
The Noticeable Benefits of Having a Personal Trainergigitalksonhealth
A personal trainer will create a customized workout plan to help clients meet their fitness goals. They consider a client's health conditions and goals to design a plan tailored for their specific needs. During scheduled sessions, the trainer provides motivation and instruction on using exercise equipment while assessing progress. Trainers may adjust the program over time to keep clients challenged as their abilities improve.
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This document provides 100 no-equipment workout routines labeled with names. It includes an introduction explaining that bodyweight training can be challenging but getting better with regular practice. It describes how to choose workouts based on fitness goals like weight loss, muscle building, or core strength. Each workout is 3 sentences or less and includes the focus, muscles worked, and any tips. The levels of difficulty for each routine are also explained.
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This document provides an introduction to the AShotofAdrenaline.net's Complete Body Weight Training System. It discusses several key topics:
1) The foundational principles of effective body weight training include tracking protein intake, exercising effectively through techniques like going slower during reps, and allowing for adequate muscle recovery through rest.
2) Body weight exercises have benefits over weight lifting like allowing for faster workouts that target more muscle groups with less risk of injury. However, weights are still useful for muscle isolation.
3) Building muscle is possible without weights by using body angles to increase resistance through exercises like crucifix pushups. Effective workouts can also be shorter by increasing intensity, slowing reps, and using
The document provides tips for starting an exercise routine and maintaining fitness. It recommends making time for exercise by scheduling it, keeping workouts engaging by exercising with TV, focusing on weaker areas, including both cardio like jogging and strength training, stretching for flexibility, and proper breathing. The overall message is that fitness is a lifelong commitment that requires consistency over time.
How To Progress In Muscle Building With The Rest Pause Techniqueyari084
This document discusses how to progressively build muscle by lifting more weight or doing more reps each week using the rest pause technique. The rest pause technique involves doing a set to failure, resting 10 seconds, and then doing more reps before resting again. Over 3 weeks, the number of rest pause mini-sets is increased from 0 to 1 to 2, forcing more work each week. This allows for progressive overload and real muscle growth.
This document provides workout tips and advice for creating an effective workout routine. It discusses setting goals and regulating your schedule to dedicate 30-60 minutes 3 times per week. A full body routine is recommended using exercises that target the major muscle groups like squats for quads and deadlifts for hamstrings. Rep ranges of 8-15 are suggested for fat loss while alternating between 5, 12, and 8 reps is recommended for size and strength. Proper warm up, cool down, increasing intensity over time, and record keeping are also advised.
This document provides advice on how to effectively build muscle by focusing on a few key principles:
1) Decide whether the goal is to lose fat or gain muscle, as it is difficult to do both simultaneously.
2) Focus training on compound exercises like squats and bench press that work large muscle groups.
3) Allow adequate rest between weight lifting sessions for muscle growth to occur, with no more than 4 sessions per week.
4) Perform 8-12 reps per set to optimize muscle hypertrophy.
A lot of time is spent talking about how to get motivated to start your journey at the gym, but not quite as much time is spent discussing how to STAY motivated. And it makes sense – it’s easy to get fired up and excited when something is new, but how do you stay motivated when the newness wears off and the reality of what it takes to make lasting lifestyle change creeps in? Here are five sure-fire ways to stay motivated in the gym.
This document discusses good and bad workouts and provides tips for overcoming plateaus. It notes that good workouts where you exceed expectations are exhilarating, while bad workouts where nothing goes right can be frustrating. It emphasizes having a long-term plan and understanding that progress is not always linear. It recommends analyzing recovery, improving technique, modifying routines, intensifying leg and core work, and maintaining a positive mental attitude to get past sticking points in training.
This document discusses two effective ways to exercise to lose belly fat: circuit training and interval training. Circuit training involves doing a series of strength exercises with little rest in between to raise metabolism. Interval training alternates between high and low intensity cardio to keep the body from adapting. Both methods are more efficient at burning calories than traditional long cardio workouts. The document provides a sample circuit training routine and encourages the reader to try the faster workout styles to lose 1-3 pounds of belly fat per week.
Start these exercises soonest and will see the difference of fitness gradually. Join the gym now by searching wesellgyms <a href="https://www.wesellgyms.com/find-fitness/">fitness centers near me</a>
This document discusses the importance of exercise and maintaining a lifestyle of fitness. It provides several chapters that discuss motivations for exercise, how exercise can help reduce stress, ways to make exercise more fun and engaging, various health benefits of exercise, and tips for achieving a good life through fitness. The key message is that regular exercise is essential for both physical and mental health, but it is important to find ways to enjoy working out so it becomes a sustainable lifelong habit.
The document provides exercise tips and guidelines for developing a healthy lifestyle. It discusses the importance of setting goals and making a concrete exercise schedule. It emphasizes incorporating both cardio training and weight training into a routine, as well as proper warm-up and cool-down techniques. Overall, the document stresses creating a sustainable exercise plan tailored to individual needs and interests.
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This document provides a disclaimer and user agreement for the 300 Ultimate Sandbag Workout program. It advises readers to consult a physician before starting any exercise program and understand there is a risk of injury. The author and company are not liable for any injuries resulting from use of the program. The document then provides an overview and instructions for 300-style high-intensity sandbag workout challenges to emulate the intense training from the movie 300. Readers are advised to perform these once a week and use other programs on other days to recover and continue progressing in their training.
This document provides a disclaimer and user agreement for the 300 Ultimate Sandbag Workout program. It recommends consulting a physician before beginning the program and understands there is a risk of injury. The author is not a medical provider and is not liable for any injuries resulting from participation. The document then discusses how the movie 300 popularized intense fitness and the actors' training. It describes "300 workouts" used to challenge the actors' mental and physical strength. These challenging workouts are now being made available for others through the DVRT Ultimate Sandbag Training program.
The fitness eBook for essentials : The two types of exercise that everyone, regardless of age, size or ability, MUST do in order to lose weight and keep it off. (just one of these types of exercise won’t do… you must have both)
The 6 most effective forms of cardiovascular exercise
A favorite fat burning routine… and it only takes 30 minutes (and not a second more)
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link: https://nplink.net/n4s6omh2
1) Most gym-goers focus on bicep size as a measure of strength and success, but serious lifters know every body part requires dedication.
2) To build big biceps, concentrate fully on each rep and feel the bicep working alone. Increase weight over time while maintaining good form.
3) Ensure a full range of motion in every rep to fully contract and extend the bicep muscle to maximize growth. Building big biceps takes consistent hard work applied over time.
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A personal trainer will create a customized workout plan to help clients meet their fitness goals. They consider a client's health conditions and goals to design a plan tailored for their specific needs. During scheduled sessions, the trainer provides motivation and instruction on using exercise equipment while assessing progress. Trainers may adjust the program over time to keep clients challenged as their abilities improve.
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2. The method I'm going to reveal to you is both powerful
and effective, and truly requires very little of your time
and not much effort but you need to understand its
purpose and that is to increase either maximum strength
or muscle endurance. Though you will likely experience
some cosmetic muscle changes, this is not a program
designed for weight loss or muscle gain. Its intent is to
increase functional strength and work capacity. Losing fat
and gaining muscle along the way is a nice side benefit but
the goal is to get strong. If you are already in decent
shape, you will get stronger without having to spend an
hour or more at the gym. If you're completely out of shape
- don't worry - this will get you going on the road to
success.
3. I also want to add that I did not come up with this on my
own but it's based on principles I learned from some of
the great strength coaches of our time. I want to give
credit where credit is due and also be as transparent as
possible. The strategy I'm about to share with you is based
on the "Grease the Groove" method as first described to
me by Pavel Tsatsouline. In case you don't know who Pavel
is, he's the guy that's generally credited with introducing
kettlebells to Americans.
4. His method is really geared toward elite powerlifters and
strength athletes, but I'm going to show you how the same
exact concept can be applied to the average guy/gal who
works out or even the couch potato who's struggling to
get that motivation to start an exercise routine. With that
out of the way, let's get down to business.
5. First, let me describe to you Pavel's "Grease the Groove"
method - I know, I know, it sounds ridiculous so we'll refer
to it as GtG from now on. GtG can be summed up as:
7. The technical name Pavel gives this is "Synaptic
Facilitation". It means you pick an exercise (or two) and
you do it often. Yes it's that simple. Before you get angry
that you read this far only for me to tell you that, let me
explain it a little bit more.
8. I'll use myself as an example because I am proof that GtG
works. I've personally used my own variation of GtG to get
my push up, pull up and sit up numbers high enough to
gain admittance to the Navy Special Warfare recruiting
group in my local area and I can tell you it's very effective.
I achieved maximum results with minimum effort and you
can too - even if you're a couch potato.
9. So for those of you who don't know, candidates who wish
to try out for Navy Special Warfare have to successfully
pass a series of physical fitness tests. I won't get into all of
them here but for the sake of our example, I will tell you
that push ups is one of them. I was required to perform as
many push ups as I could in 2 minutes. A competitive score
is considered 80 or higher and if you really want to stand
out you need to get a 100.
10. Now the traditional advice to reach this goal would be
something along the lines of doing some push ups, bench
pressing, tricep exercises and maybe some shoulder stuff. I
didn't do any of that and instead I employed my own
version of the GtG method. It was much simpler and in my
opinion, much MORE effective. Not only that, but it didn't
require me to spend hours in the gym. Heck, I didn't even
break a sweat doing it and I didn't get sore either.
11. In fact, soreness is actually a sign that you're doing it
wrong. The exception to that statement is if you're
someone who has either never exercised or hasn't
exercised in a long time. In either case, don't worry
because you still won't be as sore as you would from
putting in hours at the gym, and eventually the "getting
sore" will go away.
13. Step 1 - I knew I needed to perform 100 reps so I divided
them up into small sets that I performed throughout the
day. I determined the number of sets and reps per set
using a VERY important rule.That rule is that you NEVER
want to go to failure or even close to failure. Working the
muscle to failure will not only leave you sore and unable
to continue "greasing the groove" so to speak, but it will
also exhaust your nervous system.
14. Step 2 - To prevent going to failure I needed to see what
my failing point was, so I tested my max set of push ups
without stopping. At the time it was 40. I then took half of
that number - 20 - and divided it into my total reps goal -
100. In case you're bad at math, 100 divided by 20 is 5.
15. Step 3 - I then began by doing 5 sets of 20 reps (again, that
20 was half of my max set) throughout the day. I made
sure that I took at least an hour between sets and
sometimes more. By the end of the day I had done a total
of 100 but I was neither tired, nor sore and I didn't even
break a sweat. In terms of time, just put it in perspective -
how long does it really take to do a set of push ups? For
most people less than a minute.
16. The best part is that the next day, I was able to do it again
because I wasn't sore. My strength went up pretty quickly
and so I increased my total daily volume to 200 reps and
added 5 reps to each set for a total of 25 reps per set.
Divide 25 into 200 and I was doing 8 sets a day - roughly
one per hour. Some days when I wanted to take it easy I
would only do half of that, but it didn't matter. My
strength kept going up and I was eventually doing sets of
50 push ups 8 times a day for a total of 400 push ups a
day! Let me re-state that this was all without breaking a
sweat or getting sore. On top of that, there were actually
some days where I allowed myself to be lazy and not finish
my daily goal - and it still worked. Keep in mind that I was
also training for a very elite test, so if being lazy
sometimes and still achieving my goal worked for me,
17. If you're just an average guy, you can be even more lazy
than I was and still get amazing results. If you're a couch
potato who can't get the motivation to exercise, you can't
use the excuse that it's too much effort or that it takes too
much time because as I just described to you, none of that
is true with this. If I could use it to pass the Navy Special
Warfare Physical Fitness Test, there is no reason why you
can't use it to get stronger and get in shape. Again, how
long does it take to do one set of push ups? Less than a
minute. You will not be sweating. You will not be in pain.
Just do it a few times a day. Pick a goal. Do the math I
described above with your own numbers and just do it.
Even if you do only one set every day. You will eventually
start doing two. The important part is that you are doing
something instead of just sitting on your couch getting
18. I realize I was mostly speaking to out of shape folks in the
above paragraph and some of you more fit guys and gals
might be wondering how you can apply this method to
working with weights. It's actually completely do-able,
because with weights you're not going to be banging out
100's of reps. In fact, even though I used push ups as an
example, the GtG method is actually most commonly used
by Olympic weightlifters. If you have a bench or dumbbells
at home you can just do one heavy set of your chosen
exercise (up to 6 reps) when you wake up in the morning,
one when you get home from work and one later in the
evening. That's 3 sets a day. Do this 5 days a week and
your strength levels will quickly rise.
20. Step 1. Pick an exercise or two that you want to get better
at (bodyweight exercises are best for beginners since you
can do them almost anywhere).
21. Step 2. Pick a goal and figure out your set and rep scheme
based on the "don't go to failure" math concept described
above. In case you forgot it, it's:
22. a. Pick a Total Daily Rep Goal (ex. 100 push ups)
23. b. Test your Max Reps (ex. 40) and Divide that Number by
Half (20). Take the Result (20) and Divide it into your Total
Daily Rep Goal (100). The answer is how many sets you'll
be doing throughout the day (ex. 5). With weight training
this is slightly more complicated because you have to take
the amount of weight you are using into consideration as
well. A general rule of thumb is that you want to se 80% of
your 1RM (one rep max) for 1-6 reps.
24. Step 3. Just Do It! Even if you don't do all the sets you
want to in a given day, just do some. Even one. It doesn't
matter. You just need to be doing something and don't
forget to take at least an hour between each set.
25. One last note I want to re-emphasize is that this strategy is
very effective for increasing either muscular endurance or
maximum strength but won't really work that well if you
are in a growth stage of a bodybuilding program. If you are
a beginner-level bodybuilder you will experience muscle
growth simply from using your muscles where you hadn't
before, but for an intermediate or advanced level
bodybuilder this program will not result in hypertrophy.
That's not to say they shouldn't use it, but use it during a
strength cycle or a muscle endurance cycle, not when
trying to add mass to your frame. Also, if you're always
trying to add mass to your frame, then you need to either
speak to a professional like me or read up on program
periodization because training for hypertrophy only, will
actually result in less hypertrophy in the end. Interesting