{"id":85441,"date":"2021-08-30T19:31:09","date_gmt":"2021-08-30T19:31:09","guid":{"rendered":"https:\/\/staging.liveloudlife.com\/staging\/?p=85441"},"modified":"2022-01-24T14:35:31","modified_gmt":"2022-01-24T14:35:31","slug":"grease-the-groove-to-get-strong","status":"publish","type":"post","link":"https:\/\/staging.liveloudlife.com\/staging\/grease-the-groove-to-get-strong\/","title":{"rendered":"Grease the Groove To Get Strong"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row row_height_percent=&#8221;0&#8243; overlay_color=&#8221;color-nhtu&#8221; overlay_alpha=&#8221;50&#8243; gutter_size=&#8221;3&#8243; column_width_percent=&#8221;100&#8243; shift_y=&#8221;0&#8243; z_index=&#8221;0&#8243;][vc_column column_width_percent=&#8221;100&#8243; position_vertical=&#8221;middle&#8221; align_horizontal=&#8221;align_center&#8221; gutter_size=&#8221;3&#8243; overlay_alpha=&#8221;50&#8243; shift_x=&#8221;0&#8243; shift_y=&#8221;0&#8243; shift_y_down=&#8221;0&#8243; z_index=&#8221;0&#8243; medium_width=&#8221;0&#8243; mobile_width=&#8221;0&#8243; width=&#8221;1\/1&#8243;][vc_custom_heading heading_semantic=&#8221;h1&#8243; text_size=&#8221;h1&#8243;]<span style=\"color: #ffffff;\">Grease the Groove To Get Strong<\/span>[\/vc_custom_heading][\/vc_column][\/vc_row][vc_row][vc_column width=&#8221;1\/2&#8243;][vc_empty_space empty_h=&#8221;3&#8243;][vc_column_text]Hi, my name is Dr. Antonio with Live Loud Chiropractic and Coaching in Lafayette, Colorado.<\/p>\n<p>Today, I want to share a concept called Greasing the Groove. Greasing the Groove is a concept first shared by Pavel Tsatsouline with Strong First.<\/p>\n<p>Oftentimes we have patients saying they&#8217;re struggling with a movement, or that they just don&#8217;t feel strong. It&#8217;s challenging because they&#8217;re often trying to complete a lot of reps within an hour training session. People tend to fatigue really fast, especially if it&#8217;s a movement they&#8217;re not very strong in at first. They&#8217;re not able to actually get good quality reps. You will find that you are fatiguing faster than you can get stronger, and you&#8217;re not able to build and train that strength.[\/vc_column_text][\/vc_column][vc_column column_width_percent=&#8221;100&#8243; position_vertical=&#8221;middle&#8221; align_horizontal=&#8221;align_center&#8221; gutter_size=&#8221;3&#8243; overlay_alpha=&#8221;50&#8243; shift_x=&#8221;0&#8243; shift_y=&#8221;0&#8243; shift_y_down=&#8221;0&#8243; z_index=&#8221;0&#8243; medium_width=&#8221;0&#8243; mobile_width=&#8221;0&#8243; width=&#8221;1\/2&#8243;][vc_custom_heading]PLAY VIDEO \u2b07\ufe0e[\/vc_custom_heading][vc_column_text]<iframe title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/T2a92uL49gc\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column width=&#8221;1\/1&#8243;][vc_custom_heading]<span style=\"font-weight: 400;\">How To Grease the Groove<\/span>[\/vc_custom_heading][vc_column_text]As the story is told, Pavel had a pull-up bar hanging from the entryway into the kitchen. And every time he went into the kitchen, he did one pull-up. So throughout the day, with the amount of times he went through the kitchen, he accumulated a lot of reps.<\/p>\n<p>The idea here is to be fully rested and prepared for the next set. So if throughout the day, for example, you do one pull-up every hour, you&#8217;re going to accumulate upwards of 16 to 18 reps, with every single rep feeling easy. So let&#8217;s say for after a week, you now have X amount of repetitions. As you start to feel stronger, you can continue to build up.<\/p>\n<p>For me, I&#8217;ve been wanting to get my pressing strength back up in my pull ups. In my office, I have a pull-up bar and a kettlebell. And in between patients, I&#8217;ll do easy reps\u2014reps I know I can complete and that I will not fail. And throughout the day, I get a ton of repetitions. And as I start to feel stronger, I&#8217;m going to add repetitions. To start, if I feel like I can only do one quality rep, I&#8217;m only doing to do one rep. I&#8217;m not trying to grind out extra reps just because I feel like I need to\u2014I&#8217;m going to stop before I fail. But that doesn&#8217;t necessarily mean using &#8220;easy weight&#8221;\u2014they&#8217;re easy reps, but you&#8217;re challenging yourself with a high stimulus type of weight.<\/p>\n<p>As I get better at pull ups, I can&#8217;t stay at five reps and assume I&#8217;m going to continue to get stronger. I might have less rest in between those breaks, which allows me to get more volume. Or if the volume (how many sets I can do throughout the day) stays the same, then I might need to add repetitions or add weight to my body. There&#8217;s a lot of different ways that you can do this, depending on the time and equipment you have.[\/vc_column_text][vc_custom_heading]<span style=\"font-weight: 400;\">Conclusion<\/span>[\/vc_custom_heading][vc_column_text]So there you have it! Greasing the Groove. The neurological patterning around that movement is enhanced and expanded, which helps make you stronger. A lot of this is neuro-driving and neuro-grooving. The muscles get a lot of repetitions and a lot of volume, and that results in building strength and muscle.<\/p>\n<p><span style=\"font-weight: 400;\">Keep up the great work and Live LOUD!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Share below with a friend or loved one!<\/span>[\/vc_column_text][vc_empty_space empty_h=&#8221;2&#8243;][uncode_share layout=&#8221;multiple&#8221; bigger=&#8221;yes&#8221;][uncode_index el_id=&#8221;index-131747&#8243; loop=&#8221;size:3|order_by:rand|post_type:post|taxonomy_count:10&#8243; gutter_size=&#8221;3&#8243; post_items=&#8221;media|featured|onpost|original,title,date,link|default|default_size,author|sm_size|hide_qualification,sep-one|full&#8221; screen_lg=&#8221;1000&#8243; screen_md=&#8221;600&#8243; screen_sm=&#8221;480&#8243; single_overlay_opacity=&#8221;50&#8243; single_padding=&#8221;2&#8243;][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>[vc_row row_height_percent=&#8221;0&#8243; overlay_color=&#8221;color-nhtu&#8221; overlay_alpha=&#8221;50&#8243; gutter_size=&#8221;3&#8243; column_width_percent=&#8221;100&#8243; shift_y=&#8221;0&#8243; z_index=&#8221;0&#8243;][vc_column column_width_percent=&#8221;100&#8243; position_vertical=&#8221;middle&#8221; align_horizontal=&#8221;align_center&#8221; gutter_size=&#8221;3&#8243; overlay_alpha=&#8221;50&#8243; shift_x=&#8221;0&#8243; shift_y=&#8221;0&#8243; shift_y_down=&#8221;0&#8243; z_index=&#8221;0&#8243; medium_width=&#8221;0&#8243; mobile_width=&#8221;0&#8243; width=&#8221;1\/1&#8243;][vc_custom_heading [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":85442,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[75,76],"tags":[],"class_list":["post-85441","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-health-wellness"],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/staging.liveloudlife.com\/staging\/wp-content\/uploads\/2021\/08\/Blog-Thumbnail-2.png?fit=1280%2C720&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/staging.liveloudlife.com\/staging\/wp-json\/wp\/v2\/posts\/85441","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/staging.liveloudlife.com\/staging\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/staging.liveloudlife.com\/staging\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/staging.liveloudlife.com\/staging\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/staging.liveloudlife.com\/staging\/wp-json\/wp\/v2\/comments?post=85441"}],"version-history":[{"count":2,"href":"https:\/\/staging.liveloudlife.com\/staging\/wp-json\/wp\/v2\/posts\/85441\/revisions"}],"predecessor-version":[{"id":85444,"href":"https:\/\/staging.liveloudlife.com\/staging\/wp-json\/wp\/v2\/posts\/85441\/revisions\/85444"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/staging.liveloudlife.com\/staging\/wp-json\/wp\/v2\/media\/85442"}],"wp:attachment":[{"href":"https:\/\/staging.liveloudlife.com\/staging\/wp-json\/wp\/v2\/media?parent=85441"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/staging.liveloudlife.com\/staging\/wp-json\/wp\/v2\/categories?post=85441"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/staging.liveloudlife.com\/staging\/wp-json\/wp\/v2\/tags?post=85441"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}