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Greasing the Groove Training Principles

Analysis by Dr. Joseph Mercola Fact Checked

grease the groove training

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  • Greasing the Groove (GtG) training principles are based on improving muscle memory and facilitating more efficient muscle contraction, leading to greater strength. The principles include exercising at lower repetitions and intensity with greater volume and frequency
  • Your objective with GtG is to train multiple times each day at lower repetitions and weight to keep you fresh for the next set. It is crucial to rest at least 15 minutes between each set and stop well before you experience muscle fatigue or failure
  • The strategy was developed during the Cold War by strength coach and past Soviet Special Forces instructor Pavel Tsatsouline and has since been adopted by the U.S. Marine Corps, Secret Service and Navy SEALS
  • While there is value to GtG, Tsatsouline incorporates it into a program also involving heavier weights. Kaatsu, or blood flow restriction training, offers some of the same benefits of heavy lifting using light weights and high repetitions

You may have once thought strength or resistance training was useful only if you were an athlete — and then maybe just for football players. But, if you've been reading my newsletter, you'll know I believe strength training is one of the foundational core strategies to getting and staying healthy.

It offers multiple benefits, including stopping or reversing age related muscle loss that may begin as early as 30. It helps with weight loss and maintenance by increasing your resting metabolic rate, making it easier to do everyday activities and helping you reduce anxiety.


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