Buzz
Have you been struggling to do more of a simple exercise you enjoy? Mini workouts throughout the day might be the solution. Try doing five push-ups every hour, or a pull-up each time you pass the door with your pull-up bar.
This method is known as 'greasing the groove,' a concept introduced by Pavel Tsatsouline. His idea is that performing an exercise multiple times a day trains your brain, nerves, and muscles to work together more efficiently, almost like you’re honing a skill.
But there's more to it than just technique. After all, you’re still exercising and doing plenty of repetitions, which means—just like any workout—you’ll get stronger by accumulating those reps.
Here’s the process:
Select an exercise that you can perform multiple times but still wish to improve on. It should also be something you can do at home or work, meaning it shouldn’t require equipment typically found at the gym. Push-ups and pull-ups are good choices. Alternatively, you could choose a different bodyweight exercise like squats, or even a difficult yoga pose.
Determine how many repetitions you can manage, and then halve that number. For example, if you can manage three pull-ups, start greasing the groove by doing just one.
Perform that easy, short set as frequently as possible. You could set a timer to remind yourself every hour throughout your workday.
Be aware of the overall workload on your muscles. Avoid doing the exercise both in your regular workout and throughout the day; pick one or the other. You don’t need to start with hourly mini-workouts on day one. Begin with three or four sets, and increase the number gradually the next day.
Because the sets are never difficult enough to exhaust you, the exercise will remain easy. However, as you complete many sets, over time you will make progress and increase your repetitions. This method is effective if you're working towards achieving that second, fifth, or tenth pull-up.
