Greasing the Groove Guide

Choose one movement you want to practise. Pull-ups and push-ups are common examples.

Find a comfortable fresh set, rather than testing to an absolute limit. A starting working set is often around 40 to 50% of that number.

Do the working set several times across the day, with plenty of time between efforts. Start with fewer sets and add only if recovery remains good.

Keep each set well short of failure. If the movement becomes slow, painful or technically messy, reduce the effort or stop for the day.

If six controlled pull-ups is your current fresh set, a starting working set might be two or three reps.

Try two or three reps on several occasions across the day, with long breaks between them.

The aim is practice volume that remains manageable. Some fatigue can still occur, especially when you are new to the method.

After a couple of weeks, review how the movement feels and whether your controlled set has changed. Adjust only if the extra practice is being tolerated well.

If 20 controlled push-ups is your current fresh set, a starting working set might be eight reps.

Do the set on a few occasions across the day, leaving plenty of time between efforts.

Use an incline, fewer repetitions or fewer sets if standard push-ups are too demanding.

Review your tolerance after one or two weeks before adding more volume.

Avoid adding this on top of a demanding training day for the same muscle group unless the total load has been planned.

Stop if you feel joint pain, sharp pain, numbness, dizziness or other concerning symptoms. Seek appropriate professional advice if symptoms persist.

This is skill practice rather than a hard conditioning session. Keep the effort modest.