by Zach Even-Esh
When you think about working out, you’re likely looking at a training session that lasts an average of 30 – 45 minutes, right?
But what about those days where you’re so busy and just can’t get to the gym?
Or what if you’ve hit a plateau with your regular workouts and can’t seem to add any more strength or muscle?
Yeah, it happens to all of us at some point. But DON’T WORRY. There’s a simple solution.
I’m going to share a GREAT method with you for developing strength and lean muscle.
It’s called GTG, or “Grease The Groove”.
GTG is simple but extremely effective. Take 1 or 2 bodyweight exercises and do a few sets of moderate reps throughout your day.
By the end of the day, your reps add up and the benefit is twofold:
1) You practice your bodyweight exercises with perfect form, since they’re not being performed during a regular workout while under fatigue. Strength is a skill, and GTG allows you to perfect your skill to the best of your abilities.
As your skill improves, so does your strength.
As your strength improves, you’ll add more lean muscle mass.
2) GTG also adds volume to your training, which is what bodybuilders use to add lean muscle mass.
The easiest way to implement GTG is to perform 1 or 2 bodyweight exercises three times a day:
- Early Afternoon
You can use GTG with many bodyweight exercises. Here are a few sample exercises to choose from:
- Pull Ups / Recline Rows
- Push Ups (use varied hand spacing and feet positions to increase the challenge)
- Handstand Holds
- Handstand Push Ups
- Pistol Squats
ANY Ab Exercise — here are a few to choose from:
- Sprinter Sit Ups
- Hanging Knee Raise (If you have a pull up bar or suspension trainer)
- My personal favorite: Power Wheel Roll Outs
When performing Grease The Groove workouts with bodyweight exercises, you’ll get the best results if you follow these guidelines:
- Perform GTG with 1 or 2 bodyweight exercises as your focus
- Do that exercise 3 – 4 times a day
- You can follow GTG for 2 weeks and longer. I suggest 4 or 5 days in a row, then 1 day off.
- Do NOT go to muscular failure on any of these bodyweight exercises. Take each set to 50 – 75% of your maximum. This allows for perfect practice. The goal is NOT fatigue.
Use these Grease The Groove tips with your bodyweight exercises, and not only will you add more lean muscle and increase your strength, but your daily energy will improve as well.
Remember: strength AND health go hand in hand. Health is first and foremost, and when you have that, strength will follow.
And for more of my top tips for building muscle with bodyweight training only, you can check out this FREE resource:
(To download this report, right click on the link above and save the file to your computer. Mac users, hold down the Ctrl button and click the link.)