Most people fail because the urge to overtrain is very powerful. I used to do this will pull ups everyday and got joint problems. The amount of reps or sets you should be doing will be far less than you think it should be if you're doing it everyday.
the thing about pull ups is so, so many dont get the right technique.. anyone i see is gripping the bar as if they want to bend it and then use all arms on the way up. former screws your elbow the latter your shoulder.. its one of the reasons people move on from calisthenics to free weights saying calisthenics doesnt work. on overtraining - think the methods suggested here are not for beginners its for better utilizing the muscle you've already put on.. so what you were doing is trying to put on more muscle using a method that isnt optimal
Grease the Groove is very well known, there are just better ways to get insanely strong. There is a reason why this isn't the methodology utilized in the most strength based sport on the planet, powerlifting
@@HaydenGladstonePT It's highly utilized in olympic lifting, kettlebells, and calisthenics. Pretty much anything where a strength to bodyweight or power to bodyweight ratio is advantageous.
@@moversodyssey Yes, it may be dabbled in, but it certainly isn't a primary method many use or that it was the way many of them got to their current level of performance however.
My best friend has done manual labor jobs his whole life and though he doesn't look strong, I've seen him easily out lift guys twice his size in real world scenarios like carrying multiple bags of roofing shingles or concrete.
Big part of that is also tendon and ligament strength, which takes way more time to develop. Another good example of that is how old climbers who start to see massive decrease of strength due to age, still have insane finger strength and grip strength
@@joestarm1971 And no one cares about anything but looks. Doesn't matter if you can lift 1000lbs. If you look like you got a beer gut no one gives a fuck. You're "out of shape".
Look, I agree that many people discredit Bruce Lee for his size even though he is the greatest fighters this world has seen, but I think that the point of this video is that u don't need a large body to be physically strong. So this video, in my opinion doesn't disregard any of the fighters who have a greater body size.
I discovered this method while locked up in prison. My body dramatically changed in a period of a few months. I didn't gain much muscle mass, but instead became very ripped and strong. Almost over night I had a perfect six pack and had incredible vascularity. I started out doing just one set of burpees after reading 20 pages of a book. Every 20 pages, I owed one rep. It quickly increased, easily to 10 reps, etc.
@@slasher4050 incredibly, yes. Recently, I took a break from burpees in order focus more on push ups and about a week ago I noticed, while looking in the mirror that my six pack appeared to be going away and Im starting to get some belly fat under my belly button. I was surprised by this because I do high intensity sprints every night with my dog and these burn serious calories... I have become accustomed to having perfect abs and enjoy taking my shirt off in public and so I've started doing burpees again everyday. I usually do a small set of 5 to 10 reps, directly after every meal because it also helps with my blood sugar and insulin resistance.
At one point, probably. I became obsessed with exercising in general and started incorporating every kind of exercise I could think of: squats, running, hand stands, etc. I wanted to see just how much I could do, per day with this method. I became a little crazy lol. I had no money and so only ate the 3 meals I received per day (usually) and so I was hungry, very hungry. So hungry that I would dream about stealing food from grocery stores at night when sleeping. Anyway, some days I did more then other days. I would record how many sets and reps I could "sneak in"
This methodology has worked well for me too. The key is the consistency to do it frequently enough and the discipline to not kill yourself by overtraining.
@@Noname-jy5wxjust do like he says in the video and treat it like a fun game, not a serious exercise. The less fun it is, the less likely you are to be consistent with it. Every time you see something that can support your entire weight safely, do a pullup or 2 on it. Just walk around looking for spots to do pullups on and every time you walk by, do 2 or 3, and repeat it every day and log it all in a journal.
Pavel Tsatsouline was one of the keys for me. He explained that lactic acid reduces strength by over 50%. Lactic acid means the muscle is overtrained and it's effects are the same as inflammation - body heals itself and therefore the main objective isn't to maximize work, but healing.. While pump (lactic acid buildup) it is a good sign of having been reaching muscle building zone, it's the enemy of strength. Being that gaining strength is neurological conditioning, we just need to lift as heavy as often, without lactic acid buildup. That is why the easiest way to gain pull up and push up strength is basically doing one set of 5 for whole day, every 20-25 minutes. I started with 5 wall pushups and created resistance with my feet. Every 15 minutes 5 pushups. Then next week doing 5 real pushups and controlled. Whole day, as I was spending whole day home by the computer anyway. At the end I did like 25 to 30 pushups as a test.
@@damdibidumso just do one form exercise every day? How if i want to do another variant of the excercise? Pls help me, i used to do calisthenics routine with 3 days rules, push day - pull day - leg day
@@AAC-h6pthis method is seperate from a routine. You can continue your routine like normal, and use this method throughout the day. For example, 5 pushups every hour for a week.
To bodybuilders this is anathema. Repeating endlessly movements for strenght and precission is the base of traditional martial arts training, yet many people (even modern combat sports practititoners) disregard it. Now, it seems that there's some science to back this up
It's the difference between size and performance. For some reason everyone forgot that performance is a legitimate goal as well. Michael Jordan definitely would not have been a better basketball player with an extra 80 pounds of muscle, otherwise bodybuilders would dominate athletics, and they certainly do not.
Remember, Bodybuilding is a sport in it's own right. It is anathema to bodybuilders because the aim of their sport is not technical proficiency nor strength displayed in a movement, it is the attainment of the greatest amount of muscular size, symmetry and leanness displayed on stage. It just so happens that their practice also greatly enhances technical proficiency of repeated movements and the strength displayed in those movements. There are many ways to skin a cat
@@moversodyssey Bodybuilding is a sport. Why would training for one sport make you better at another? There are very few, if any, baseball players who are good at rowing. I'm not saying that some systems of training carryover to other athletic pursuits better than others, but your example has no merit.
@@HaydenGladstonePT I used bodybuilders as an example of someone who has taken hypertrophy to it's limits but still can't perform in functional athletic activities. I use this example not because I have something against bodybuilders, but because it illustrates the difference in goals and adaptations. I'm sure the original comment that started this thread was motivated by a constant contact with the modern day bodybuilding gym culture, who often, through ignorance have not understood the difference between hypertrophy training and athletic performance training. I get people like this in my comment section all the time who are absolutely baffled that anyone would spend time training in ways that don't increase muscle size. I also get a lot of comments from people who believe bodybuilding style routines will make them better at jiu jitsu, or basketball or track and field. When I used to competitively box, it was like clockwork every week, some beefed up guy would walk in and claim he is a street fighter and he doesn't need training. Then he would spar with someone 60lbs lighter than him and get humbled so badly he would never return. I'm just rambling on the subject now, but my point is no one here has anything against sport bodybuilders, but they obviously make a good example of someone who has only trained for hypertrophy. And when you see people criticize bodybuilding its again, usually not actual bodybuilders, it's body building style gym rats with a small world view and fragile ego's. You see people like this in all walks of life, but they seem to get particularly insufferable and loud once they put a little muscle on.
@@moversodyssey Thank you for expounding. It is amazing that people believe hypertrophy style training on its own will improve sport performance. It shows how ignorant so many are to the plethora of training concepts out there and how the obsession with the principles behind attaining size and aesthetics have creeped in way past where they are valid. However, we must respect and take note of training adaptations beyond size in bodybuilders. Obviously the methodology they employ grants them massive gains in strength as well. You highlighted this in your video by speaking on hypertrophy's (muscle cross sectional area) role in strength, but bodybuilders are also highly neurologically developed for their task. Modern day bodybuilding is a freakshow and there are so many confounding reasons (PEDs, excessive nutrition, lazy outside the gym) as to why they are huge, strong in a very narrow way, and by in large non-functional. This wasn't always how it was however. Silver and Golden age bodybuilder's still primarily employed hypertrophy training, but also dabbled in other forms of training. Many of them were functionally strong, fast, powerful, etc.
Im 5'4", I bounce between 160-170lbs, I workout maybe 5-10 times a month, but I look to be about average with a flat muffin top. I can confirm, that people of average height and strong physique get absolutely confused when they see me lift or pull the same weight as them. They ask what I do for training and they get even more confused whe I tell them my 'routine'. But my true secrets to maintaining my health without working out all the time is labor. I was a landscaper for almost a year, enough time on the job to confidentiality develop lifelong skills, and I still use them to improve my mom and grandparents. I dig up dirt and clay, planted entire 5 year old trees, moved countless bags of soil and cement, its like doing a workout for 6-8 hours with varying rest times and exercises. Another factor that I believe plays into my strength is my mental fortitude. I spent the first 5 years of my adult life as an active duty Marine Infantryman. I was amongst one of the shortest, and aesthetically one of the smallest, so Im always putting in double effort just to keep up with the average sized Marines. Ive carried 80lbs of weight over 20 miles with overly blistered feet during battalion rucks. Whenever we did 1v1 sparring I always picked the guys twice my size just to raise the morale of my platoon and give them something entertaining to watch. I would rarely ever win, but my opponents would always become gassed out by the end of it. Ive carried average sized people over my shoulders with full gear on both myself and my partner during medevac drills. We would run 3-6 miles in stabbing, ice cold -20*F weather every winter. I essentially lived in my 30+lbs worth of gear every time we did practical training. Ive always been of the belief that strength is determined moreso by the fortitude of your mind rather than your muscles.
Bro you sound superhuman. It just sucks that despite your superhuman background, you’re still only about as good as just better than the average man. If a regular sized man had your stats, he would probably be sometime of world champion. In fact, let me be the one to plant this seed in you. I think you should consider start training MMA, with your physicality and mental fortitude, all it would take is some years of learning technique and you could become one of the world’s most respected UFC fighters. Cos Alexander Volkanovski has an impressive background like you. You could probably wreak havoc in the 135lb division after u cut weight, cos Sean O’Malley is their champion. This is not a joke. Sign up for an MMA gym and give it a go. And if you’re old, you could also just look into Jiu Jitsu as that has less physical requirements.
Awesome. Just, awesome! Thank you for taking the time to write that. I agree about mental fortitude, 100%. Good for you to force yourself to become mentally strong and resilient, bc you know the true benefits. Also, great stuff boosting the morale of your comrades - unsung hero move. Take care ❤
I used to be amused back in my twenties. At 5'10"and 125 pounds I would bicep curl the entire stack on the nautilus machine. That would produce some funny looks some of the big fellows.
well bigger muscles = bigger potential :D but as said in the video as far as strength goes its more on a neural level meaning you're right about mental fortitude
Lift heavy for short reps with high mecha tension for mecha strength. Move light for long/g.t.g reps with low mecha tension for neuromascular strength.
Being strong doesn't always equate to looking aesthetically strong. Its like the body cares more on what it can provide you at its best based on what you're demanding it to do, disregarding how you'd look aesthetically wise, as long as it fulfills your demand to lift that certain weight based on your current strength level. This is why following a structured training and training at the best form will bring carry you in the long run. Looking aesthetically comes second.
When I was a soldier here in Brasil, I couldn’t do more than 3 pullups, so I decided to do 15 pullups every day, no matter how many sets it took, well, one month later I was already able to do 7 in perfect form. I believe that the most important thing is how much you want it ( for a beginer like me of course )
This is pure gold. I know that the information in this video is true but the thing is that it has hardly been spoken about. This is a very underrated video (going by the number of likes and the content of the comments). Thank you so much for the video.
It's been spoken about for years. Pavel, the most popular backer of this methodology, has decade old interviews with >100k views. He talks about it in those interviews. People working in strength and conditioning and other performance based fields know about this technique. It is a great technique, but not magic, nor better (and arguably worse) than the commonly used methods in high level performance training
### Summary: The video explains how strength and power can be achieved even by people who aren’t big or bulky, like boxers or weightlifters who are smaller in size but still very strong. It mentions two main ways to build strength: 1. **Increasing muscle size**: This is the most common way people think of when they want to get stronger. You lift weights, your muscles get bigger, and you get stronger.
2. **Neuromuscular efficiency**: This is a lesser-known method where your brain and nerves learn how to use your muscles better. It’s not about making your muscles bigger, but about making sure your body uses them in the most efficient way possible. The video focuses on a third method called **"Greasing the Groove"**, which helps improve **neuromuscular efficiency** by practicing movements repeatedly but without making yourself tired. ### What is "Greasing the Groove"? (Explaining for a 10-year-old): "Greasing the Groove" is like practicing a skill over and over again, but in a smart way so you don’t get tired. Imagine you want to be good at pull-ups (where you hang from a bar and pull yourself up). Instead of doing lots of pull-ups all at once and getting super tired, this method has you do just a few pull-ups at different times during the day. For example: - Every time you walk past a pull-up bar, you might do 2 pull-ups. - You do this throughout the day, maybe 10 or 15 times. - By the end of the day, you have done a lot of pull-ups, but you never got too tired. This helps you get better and stronger at pull-ups without wearing out your muscles or making yourself sore. ### How It Works: - Your **nervous system** (the part of your body that tells your muscles what to do) gets better at using your muscles the more you practice. - By doing a few high-quality repetitions (without getting tired), you teach your brain and muscles to work together more efficiently. - Over time, this makes you stronger at that movement, even if your muscles don’t get much bigger. ### Key Points to Remember: 1. **Small reps, many times**: Instead of doing a lot of pull-ups at once, do small sets (like 3-5 pull-ups) several times throughout the day. 2. **Don’t get tired**: Keep the effort easy to medium (like 35-70% of what you can do in one go) so you don’t get too tired. 3. **Practice often**: Do this almost every day (4-6 days a week), but don’t do it for more than two types of exercises at the same time (like pull-ups and push-ups). 4. **High-quality reps**: Make sure every pull-up (or whatever exercise you’re practicing) is done with good form so you don’t learn bad habits. ### More Examples of "Greasing the Groove": - **Push-ups**: You could do 3-5 push-ups each time you go to your room. By the end of the day, you might have done 30-50 push-ups without feeling tired. - **Squats**: Every time you take a break from homework, you could do 5 squats. This helps you practice squats without wearing out your legs. - **Handstands**: If you’re learning to hold a handstand, you could practice holding it for a few seconds multiple times a day instead of doing long handstand holds that make you tired. Over time, you’ll notice you’re able to do more push-ups, squats, or handstands without getting tired because your brain and muscles are working together more efficiently!
I started working with kettlebells thanks to one of your videos on them, and they are now by far my most enjoyed form of exercise. Very versatile tools. Thanks for what you do.
@@ashish9hyyi142 you should increase from 16 to 20 in one month maybe two at best, and if you focusing at pull ups alone then definitely within couple weeks. No matter what plan you use. Since you didn't increased reps for months answer is ONLY ONE: you stop doing pull ups BEFORE you get totally tired (muscle failure). If your max is 16 and you do 16 in your first set then there is NO WAY you wouldn't increase strenght. So you HAVE TO do 13/14 pull ups in first set and then less or simply not train at all. There is no other explanation really
i'm glad to say that i was subscribed to this channel very early at around 1k subs. I always knew this channel would take off and now that i came back here, i see i was right which is great
Build muscle memory and the connections your brain has to what little muscle you have so you can utilize more of it more effectively. Makes a lot of sense really
needed this because i've trying to increase my pull up reps. I went from not being able to do any, did hella push ups for 5 weeks straight, came back and could rep out 4-5 easily. now i regressed back to 2-3 and its been playing with my mind knowing i can get 4-5. definitely perfect timing for this video to show up on my recommended
The best thing for longevity is intuition. Whatever makes you feel good, keep doing it! The more you keep yourself feeling good, the better you'll look and live longer.
This explains what i was always considered to have hidden strength. My size didnt make what i looked like i could do. EVERY person who saw this was surprised and i always said calisthenics, cause thats what i did, but it always do it when i felt like i could and not when i didnt. Thx for this video!
@@kaywonderer Its absolutely a fair comparison cuz the dumbass above said that farmers are stronger and that's bullshit. I've done offshore oil work which is as hard and harder than any farm job, and for 16 hours a day for a month at a time, and I've done dedicated lifting. I'm stronger from lifting AND my health isn't getting destroyed. You are dismissed.
doing bad form more than you do good form starts to create neural pathway habits that are hard to undo and bad for you. u changed my exercise life with this
This is a bit of a tangent, but it illustrates this phenomenon. I boxed for a decade and 6 years into it I started having misalignments because I was only boxing in a right handed stance and my muscles from the left to right side were becoming so imbalanced. So I started training myself to box left handed so I could spend time in both stances and even them out. What shocked me was even though it was very difficult in the beginning to get my left side to do anything. I had accumulated so much boxing knowledge by that point that I trained my left side without any of the bad beginner habits I had put into my right side. And though it still feels more natural to box on my right side, my left side boxing technique is text book perfect because I never trained any bad habits into it. Now when I switch stances I have two completely different styles. It showed me just how important form is, especially in the beginning. And training form properly in the beginning is way easier than retraining it later on. Anyway, I'm just rambling about it, but I'm glad the video helped you out. Best of luck in your training!
@@moversodyssey I just found your channel and this video had me questioning whether you trained some form of MA. I've been training boxing, thai, wrestling and now kung fu on and off my whole life. Im skinny, yet Im strong. I work with a guy who is into body building and despite his muscles being twice if not three times bigger than mine its 50/50 anytime we arm wrestle.
@@brokennative2098 Martial arts is one of the best ways I've ever run across to get to know your body and optimize it's use. The neuromuscular efficiency of long time martial artists is always really impressive. I've done a lot of boxing and kick boxing and dabbled in kung fu and tai chi and my reaction time, explosiveness and speed-strength in particular always stays really high even during long breaks. Though I've never done much grappling and when I've tried to wrestle around with friends who used to do wrestling it's like encountering a bear. Their ability to manipulate another human beings mass always blows my mind. As a side note, other than martial artists, the best neuromuscular development I've seen is in acrobatic specialists. Circus arts, parkour, gymnastics have all really impressed me as well.
I'm an undisciplined person in general, and don't really measure my progress, so I decided to start progressing at least with push ups and sit ups. I started with 10 push ups and sit ups on a Sunday and doing only one set, then increase the amount of sets each day until Saturday (where i'd do 7 sets of 10 pushups and situps). Then the next week, I'll drop back down to 1 set and increased the reps to 11. Each week, I'm resetting and plan on increasing the reps by one. This has helped me stay more consistent with the routine, and has helped avoid decreased quality of reps from being overly tired.
It's a nice coincidence that this came out now. I started doing pull ups after many years just last week. My pull up bar has 4 grips. So I use a different one everyday. I just do as many reps throughout the day, no schedule but at least one set an hour and I already see improvement in my posture and form. Only at 3 reps per set so far but I can feel the strength building up each day. Will start adding a few more body parts into the mix as I go along.
Ha, I never knew I came across the 'greasing the groove' technique until now. I started working out at my warehouse and badly hurt my arm doing pullups in the racking (trying to hit 20 in 1 set), so I dropped the number I was doing in 1 set starting at 3 and building up to 5 over a couple weeks now several months later I still do between 5-7 but do this several times a day. I normally managing 25-30 reps a day for 5 days. 😅 Doing this with my 10-12K steps a day in the place, my health is doing amazing.
I love Pavel's Grease the Groove methodology! It's what came to mind as I was thinking early on about the mind muscle connection being the point you were going to hit on.
Have seen most of your videos and believe your instructions are some of the best, most informative, communicated succinctly and with little fuss or delay. Thank you very much. 🏆
I always look forward to your monthly videos because the quality and effort you put into them are truly remarkable. It's a pleasant surprise to get an extra video this month! Thank you for your hard work and dedication - it really shows in your content. Keep up the amazing work !
I ve been doing this for a coupe of weeks now with kettlebell swings to improve my back problems. (I ve seen your other video on those). The results are truly great! I feel like all the physical therapy prepared me so that i knew which muscles i should use for what, but doing swings daily actually taught me to use them that way. Thanks again, great content!
When I was a 22-year old kid, I used to read books at night after work. Every time I finished a chapter I would do 50 push ups and go to the bathroom. On the way into the bathroom I would do 25 pull ups and 25 on the way out. Then I would do 25 dips and go back to reading my book. 30 years later, I still love greasing the groove although I don't do as many reps. And I still fit into the same size clothes.
You probably can not do one pull up.. calisthenics experts also know that giving 25 pull up and again 25 jast after 1 munite is something immpossible to them also....
Low intensity reps are definitely underrated. It's great that such a popular channel spreads this info! I just want to add something: this type of training mainly improves the technical aspect of a movement aka intermuscular coordination. To increase maximum force production you also need to improve intRAmuscular coordination and this can only be achieved using high loads (or high acceleration). This type of training requires only little volume and frequency, meaning a few heavy or explosive sets once a week already go a long way. That leaves a lot of time for technique and hypertrophy work :-)
I unknowingly did this technique for a few months. I did basically what your cousin did, but 5 reps at a time and I ended up going from barely doing 10 regular pullups to 15 pullups with 10kg added weight (at the time I was 70kg). I've sadly lost this ability due to taking overall training more seriously as opposed to just focusing on pullups, but speaking from experience, I can say this technique does in fact work very well if you stay committed to it.
Didn't know this was a real concept/strategy. Did something like this just for the hell of it during pandemic with military style push ups (I think that's the name?). Couldn't do one when I started. Went from barely doing 3 inclined against the bathroom counter to 20 on the ground over the spring/summer. The trigger was every time I had to use the washroom.
I'm a skinny long thin branch guy and used to do plank every day, plus stretching and some little exercise. For a long time I did some theater and a bit of dance, which both consisted on sometimes jumping around or taking/keeping weird poses. I love lifting up my 110kg buddies with my 68kg shell. A horseshoer and former army combat instructor, with which I do medieval reenactment, told me after we wrestled that he didn't expect a leaf-like insect like me to be this strong. (Well of course he won, and he was being gentle in order to let me learn weight distribution and all) (also, not relevant to the topic, we were doing it on gravel and rock dust, and I didn't have an appropriate top piece of clothes that could be destroyed. Sooo my skin took the brunt of it, and we only did it once. Fun experience.)
Thank you! I've been doing this for a couple of months, and now I can bicep curl 50lb as light weight on each arm. When I go to the gym, I see people doing 30lb as light weight who have arms 3x my size.
I've been in the building trades my entire life, starting in my early teens. I've always been "strong for my size" but I was skinny (160's). In real world application I've rarely found that another guy was stronger than me, with their grip strength often being the weak point. But in weightlifting I found that I couldn't lift all that impressive of weights. I started lifting weights many years ago and now I'm 183 at 5'11". I now realize how much of weightlifting is technique, and that most lifts focus on major movers, whereas lifting/dragging/ect awkward things outside the gym requires grip and accessory muscles.
yeah you were just born with that. lucky you. everyone else has to work hard and here you are basically wagging how strong you are in front of everyones face. how cool.
That's incredible, man. There is a 16-year-old 145lb, 6’2 kid in school that outlifts all the bigger guys at school. He's easily 2-3 times stronger than average males. Genetics and working on the farm helped him out. So humble but if you need help with lifting something or someone he can do it.
I always think overtraining is best because if I can go for 30 minutes, why not 3 hours? At the end I can not go longer than 2 weeks with that in mind and after that I fall into habits that only get worse than before training. I want to find that balance and this time I am willing to go no longer than 30 minutes per day and only after 2 weeks I want to add extra 15 minutes. I don’t want my day to be about working out, I want working out to be part of my day. I love this channel so much, you guys explain everything so well!!💪
Kyle Boges is a true believer of this proven method. Implementing this approach into my training is what ironed out all of my technical form breakdowns. Henceforth, the correction in form has allowed my physique development to be symmetrical & balanced! Great content!!
can you help me what you are talking about ? please share some knowledge with me about how to get strong and lean in shape wihtout bulking and being dwarf person with no agility.. i am happy to be skinny strong with strong toned muscles, right now i am 62 kg bw with 171 cm height and been going to gym for 7 months now. i was 55kg before gym but now i hate the look of me being only chubby not shrededd
Climber here, did this exact thing by accident with pull ups. I now have a visibly well developed back, but way more strenght than youd think through pretty much doing five pull ups every now and then.
Super random, I've watched a decent amount of your vids. Just wanted to say keep up the great work, I love how informative and easy it is to digest your content.
😂 my girlfriend did this! When she started working from home, she got a pull-up bar in her office, did a rep or 2 every break, and ended up with elbow tendinitis. I think 1 or 2 reps were too close to her max to be doing it multiple times a day..
This is literally what I did until now (I got operated for a problem and I have to stay at home for 1 month at least) and in only one year of gym I gained a lot of strength, I did it based on my intuition, however I also tried to follow a diet made by me (thanks to some little resources) and instead to eat more than I can normally possibly do in general (like way more carbs, proteins, etc...), I started to eat only more proteins, drink a lot of water and to take a lot of vitamin c which is extremely important to recover faster the tendons, (for the rest I eat everything without problems, I just don't eat too much confectionery) your tendons are essential for your muscles, if you have strong muscles and weak tendons, in an exercise where you have to use a lot of strength you risk an injury, your muscles are limited to the capacity of your tendons so if your tendons are weak, you'll never be able to use entirely the strength of your muscles without risking an injury But if your tendons are very strong, you can even use all the strength your muscles can generate without problems making you in fact able to become insanely strong, so yeah, this way of training your muscles is gold for the strength but even a good diet for the tendons is essential and I noticed it by myself
@Samzo2002 i eat 2 kiwi adding on them some honey every day that i do not train, for the rest everything with a good amount of proteins it's perfect, drinking mostly water (i drink even energy drinks before training but for the rest i drink only water) and in general i eat pretty much everything but i always eat my proteins, drink a good amount of water (there is a calculation to do based on your body weight to understand how much water you should drink in a day) and take a lot of vitamin c (2 green kiwi are almost like 4 oranges in terms of vitamin c, but if you eat 2 red kiwi it's like to eat 6 oranges in terms of vitamin c)
I tried this technique without knowing it's an technique. I did it with obsession to learn pullups. I got good result too. But now I knew that it's an technique.
Same thing. I was absolutely obsessed with trying to do a pull up but I couldnt do one, and I never looked into progressions. So every day I kept pulling up halfway on the bar numerous times. I moved it to my bedroom door and whenever I walked past I would do one. Every day, over and over, several pull ups. I eventually was able to do them and then I became obsessed with perfect form. I can do about 15-20 now with my best form and do a handful of muscle-ups in a row. My obsession with form remains to this day. The marines had their pull up bar at our school and though I only did 15 reps, everyone told me they thought I was going to get to 20 or 25. They said I looked like I was going to fly off of the bar. Ive heard that part about going up so high several times, which makes sense because I view a pull up not as chin above the bar, but chest to the bar.
Whats crazy to me is that i used to do this as a kid back then and i was significantly stronger than all my classmates but i stopped training for a year due to an injury i didn't know all this, u learn something new everyday as they say, thank u good sir
Simple, time under tension builds muscle mass so if you do only sets of 1-3 reps in 1-5 sets you do not accumulate enough time under tension and metabolite for more mass but you get nervous system stimulus to get stronger. For prove start doing 5 sets of 10 reps near failure instead of 5 sets of 3 reps and measure your muscles diameter before and couple of weeks after the experiment.
I unknowingly used to do this during highschools year, whenever I used to play games I feel a sense of fear of missing out so I thought everytime I lose I'll do 10 curls so everytime I used to play I made it a habit and now I don't even train but my bisceps are still strong
1. The key to pull ups is deadhangs, if you cant do even that, deadhang with assisted pull up machine, figure out a time goal you want to reach for x amount of sets and once you get there, decrease assisted weight, repeat this until using only your body (2, 3, or 5 times generally per week works) Supplement this with doing assisted pull ups (go up and down, fully, with control) and you will get there, of course, based on where you are at physically will determine how much longer than 8-16 weeks it will take if you are doing it consistently 2-3 times per week
When you starter talking about how to perform it I instantly thought of Bruce's famous quote, same you put at the end of the video He was such an inconventional genius even for today's standards that we're still trying to keep up with him, amazes me everytime
About thirty years ago, when I was 13, I learned how to do pull-ups on a horizontal bar. Exactly as described in the video. I had a horizontal bar at the exit of the room, and every time I passed it, I jumped up and tried to pull myself up. Only this technique helped me. Before that, I was the only guy in the class who could not do a single pull-up) I don’t remember how long it took, but I was able to do several reps pretty quickly.
Throughout my teens I used to practice pullups, pushups and situps untill by the time I went into the Army at age 20 yrs I would do 100 push ups, break for a minute and do another 50 I could do 20 pullups hands forward and 300 situps a day every day. My best pushup total was 52 in 30 seconds. I believe it was due to repetition every day for years. Start with for example 10 pushups and add one every day.
Lol I was a fat kid and thought push ups and sit ups would solve that, did millions to no avail, end up a druggy by my twenty’s and was fuckn ripped from all the bullshit I did when I was a kid lol……. Then the inevitable effects of drugs killed me
I would do 5 sets of Pull ups , push ups, and air squats every day and would start with very low reps and only gradually increase every few weeks when i felt it became way too easy, i did however, keep my weight lifting the same
Very well done video, I didnt know about the theory behind it but ive been doing tai-chi with progressively heavier dumbells for a few months and although my muscles arent much larger they are more efficient which is perfect because I dont want to lose speed
I've never heard of doing tai chi with weight. I'm very curious about it though, I've done a lot of internal martial arts and mindful movement in the past and I've performed some of it with a weighted club in my hand and really enjoyed it.
@moversodyssey I also have not heard of people using more than a sword or weapon for weight while performing tai-chi, however I wanted to see how strong I could become with no more than a 5 minute daily commitment then this method occurred to me
I didn’t know this was a documented phenomenon. When I was a younger man I used to go logging for firewood with my dad, and when I first picked up a splitting maul I thought it was a very difficult task to actually get the damn thing to split wood, but after doing that same motion over and over, with my dad teaching me the right form, it felt as if the maul had become so much lighter, and I could have swung just about anything overhead if I’d wanted. Very cool to think about now, as the progression outlined in the video is very similar to what I experienced.
I've had similar results from a different training composition. I worked out 3 days a week, full body, 4-8 reps, at the highest intensity where I could maintain my form. 100% bodyweight. In less than 3 months, I was doing good form one legged squats and one armed pushups for 8 reps, 4 sets. After 6 months, I did my first one armed pullup. After 7 months I dropped to twice a week and higher intensity, with weighted one leg squats and decline one arm pushups. Before, I couldn't even control the negative on any single limbed calisthenic exercise. I don't even know my 1rm max bench press, just that lifting a sheet of 3/4" plywood at work has never been this easy and my tool belt feels lighter. Im 155lbs, with more endurance and strength than my coworkers who have 50lbs on me. I gained no weight during my training, but my body composition drastically shifted and my muscles are incredibly defined. Skinny strong is real.
basically neuromuscular is help you produce force effectively so despite being skinny they can produce large amount of force while having small frame while second increase the size means enchance the force produce by increasing the tube of the force passage way
Yea, the neuromuscular maximizes your ability for strength and power at your current size and increasing muscle size gives you more potential strength. Just a lot of big people out there who have only done hypertrophy work and never maxed out they're force production potential with neuromuscular training.
@@moversodyssey so the neuromuscular strength is making your brain let your muscle fiber produce their true force while the second just increase te size of the muscle fiber to Produce more force but the limitations of neuromuscular strength is that you still need to increase your size because the limitations of it is your body weight
@@moversodyssey but why does high repetition leads to increase neuromuscular strength tho that's the part I'm quite confused aren't you supposed to have high intensity instead of high reps
@@forgeflarion8362 Depends on the exercise you're talking about it. For most the important parts are good skeletal alignment and well controlled movement. If I know which exercise I can be more specific though.
Power clean , High Pulls Zerchers squats , zercher deadlifts , farmers carry , back squats. You want the best type of training for lifting a person? Buy a 125lb dead weight wrestling dummy .
I did heavy weights for many reps combined with supersets back in high school whilst I was on the track/cross country team for cardio. By accident I became the strongest person in my higschool (pound for pound). This wasn't my intention when I started working out but I still haven't encountered anyone with the same strength/speed combo as me at my weight of 200 lbs. I wish I had found out I was built different earlier in life but I didn't notice it until I took up muay thai in my late twenties.
This program works!
I doubled my pull ups.... from 1 rep to 2.
Great, if they're great form
wow
Genuinely impressive, considering how hard pull ups are for most people.
Honestly, pretty good considering pullups are something most people cant do
Awesome
I swear this is what K Boges recommends us doing, no overtraining, keep your form tight and do them every day. Physical and physiological hygiene.
Facts
K boges is a hidden gem of a youtube channel
@@baller_remorse Maybe a little too hidden.
I feel special to know who k boges is
I don't really get his guides that much maybe because English isn't first language but I find it very confusing in some of his guides
Once yours muscles are familiarized with a movement,it’s like teaching the best student you’ll ever know
That's was beautiful
woah
W
'Your muscles are a pupil, you must first show them what to do, then they must repeat this many times.'
Werd. 🤘🔥🤘
Most people fail because the urge to overtrain is very powerful. I used to do this will pull ups everyday and got joint problems. The amount of reps or sets you should be doing will be far less than you think it should be if you're doing it everyday.
Yea, I see a lot of tendonitis from this. It works best when you're really aware of your body.
the thing about pull ups is so, so many dont get the right technique.. anyone i see is gripping the bar as if they want to bend it and then use all arms on the way up. former screws your elbow the latter your shoulder.. its one of the reasons people move on from calisthenics to free weights saying calisthenics doesnt work. on overtraining - think the methods suggested here are not for beginners its for better utilizing the muscle you've already put on.. so what you were doing is trying to put on more muscle using a method that isnt optimal
You forgot the can i clean here guy @@moversodyssey
@@somethingandahalfthis is so true and almost always overlooked when it comes to gtg
Yeah…. I knew it was…. I go 6 days 3 days at 2 hours and 3 at 1…. Cardio first or last is alternated between my days….
Grease the Groove is so underrated. This technique deserves more attention.
Couldn't agree more, it's one of those techniques no one believes will work until they try it and then they are shocked.
Grease the Groove is very well known, there are just better ways to get insanely strong. There is a reason why this isn't the methodology utilized in the most strength based sport on the planet, powerlifting
@@HaydenGladstonePT It's highly utilized in olympic lifting, kettlebells, and calisthenics. Pretty much anything where a strength to bodyweight or power to bodyweight ratio is advantageous.
@@moversodyssey Yes, it may be dabbled in, but it certainly isn't a primary method many use or that it was the way many of them got to their current level of performance however.
@@HaydenGladstonePTThen what is?
This is why old school labourers/builders are lean and strong compared to beefed up gym goers
My best friend has done manual labor jobs his whole life and though he doesn't look strong, I've seen him easily out lift guys twice his size in real world scenarios like carrying multiple bags of roofing shingles or concrete.
Big part of that is also tendon and ligament strength, which takes way more time to develop. Another good example of that is how old climbers who start to see massive decrease of strength due to age, still have insane finger strength and grip strength
It's mainly because training for hypertrophy is different than training for strength. So many different types of training out there for specific needs
Imo bodybuilders are pageant queens it's just about looks
@@joestarm1971 And no one cares about anything but looks. Doesn't matter if you can lift 1000lbs. If you look like you got a beer gut no one gives a fuck. You're "out of shape".
Yeah so I achieved this by accident. I was trying to get buff, not skinny strong
😂
Same
😂😂😂
Same bro😂
Me too 😢
This is why I hate when people discredit Bruce Lee for his size
Agreed 💯👍
Bruce Lee was an actor on drugs. There is nothing to discredit.
Look, I agree that many people discredit Bruce Lee for his size even though he is the greatest fighters this world has seen, but I think that the point of this video is that u don't need a large body to be physically strong. So this video, in my opinion doesn't disregard any of the fighters who have a greater body size.
@@shubcrunchtime6117 fair enough
@@shubcrunchtime6117like imagine the people who also have this ability while being big
I love the beautiful blend of scientific and laymen terminology and illustrations
I discovered this method while locked up in prison. My body dramatically changed in a period of a few months. I didn't gain much muscle mass, but instead became very ripped and strong. Almost over night I had a perfect six pack and had incredible vascularity. I started out doing just one set of burpees after reading 20 pages of a book. Every 20 pages, I owed one rep. It quickly increased, easily to 10 reps, etc.
and this was from just the burpee method?
@@slasher4050 incredibly, yes. Recently, I took a break from burpees in order focus more on push ups and about a week ago I noticed, while looking in the mirror that my six pack appeared to be going away and Im starting to get some belly fat under my belly button. I was surprised by this because I do high intensity sprints every night with my dog and these burn serious calories... I have become accustomed to having perfect abs and enjoy taking my shirt off in public and so I've started doing burpees again everyday. I usually do a small set of 5 to 10 reps, directly after every meal because it also helps with my blood sugar and insulin resistance.
so lets say every 20 minutes you did one rep of a burpee ?
At one point, probably. I became obsessed with exercising in general and started incorporating every kind of exercise I could think of: squats, running, hand stands, etc. I wanted to see just how much I could do, per day with this method. I became a little crazy lol. I had no money and so only ate the 3 meals I received per day (usually) and so I was hungry, very hungry. So hungry that I would dream about stealing food from grocery stores at night when sleeping. Anyway, some days I did more then other days. I would record how many sets and reps I could "sneak in"
Where did you learn all of this?
This methodology has worked well for me too. The key is the consistency to do it frequently enough and the discipline to not kill yourself by overtraining.
Brother can you give me somee tips
@@Noname-jy5wxjust do like he says in the video and treat it like a fun game, not a serious exercise. The less fun it is, the less likely you are to be consistent with it. Every time you see something that can support your entire weight safely, do a pullup or 2 on it. Just walk around looking for spots to do pullups on and every time you walk by, do 2 or 3, and repeat it every day and log it all in a journal.
Pavel Tsatsouline was one of the keys for me. He explained that lactic acid reduces strength by over 50%. Lactic acid means the muscle is overtrained and it's effects are the same as inflammation - body heals itself and therefore the main objective isn't to maximize work, but healing.. While pump (lactic acid buildup) it is a good sign of having been reaching muscle building zone, it's the enemy of strength. Being that gaining strength is neurological conditioning, we just need to lift as heavy as often, without lactic acid buildup. That is why the easiest way to gain pull up and push up strength is basically doing one set of 5 for whole day, every 20-25 minutes.
I started with 5 wall pushups and created resistance with my feet. Every 15 minutes 5 pushups. Then next week doing 5 real pushups and controlled. Whole day, as I was spending whole day home by the computer anyway. At the end I did like 25 to 30 pushups as a test.
@@damdibidumso just do one form exercise every day? How if i want to do another variant of the excercise?
Pls help me, i used to do calisthenics routine with 3 days rules, push day - pull day - leg day
@@AAC-h6pthis method is seperate from a routine. You can continue your routine like normal, and use this method throughout the day. For example, 5 pushups every hour for a week.
To bodybuilders this is anathema.
Repeating endlessly movements for strenght and precission is the base of traditional martial arts training, yet many people (even modern combat sports practititoners) disregard it.
Now, it seems that there's some science to back this up
It's the difference between size and performance. For some reason everyone forgot that performance is a legitimate goal as well. Michael Jordan definitely would not have been a better basketball player with an extra 80 pounds of muscle, otherwise bodybuilders would dominate athletics, and they certainly do not.
Remember, Bodybuilding is a sport in it's own right. It is anathema to bodybuilders because the aim of their sport is not technical proficiency nor strength displayed in a movement, it is the attainment of the greatest amount of muscular size, symmetry and leanness displayed on stage.
It just so happens that their practice also greatly enhances technical proficiency of repeated movements and the strength displayed in those movements. There are many ways to skin a cat
@@moversodyssey Bodybuilding is a sport. Why would training for one sport make you better at another? There are very few, if any, baseball players who are good at rowing.
I'm not saying that some systems of training carryover to other athletic pursuits better than others, but your example has no merit.
@@HaydenGladstonePT I used bodybuilders as an example of someone who has taken hypertrophy to it's limits but still can't perform in functional athletic activities. I use this example not because I have something against bodybuilders, but because it illustrates the difference in goals and adaptations.
I'm sure the original comment that started this thread was motivated by a constant contact with the modern day bodybuilding gym culture, who often, through ignorance have not understood the difference between hypertrophy training and athletic performance training.
I get people like this in my comment section all the time who are absolutely baffled that anyone would spend time training in ways that don't increase muscle size. I also get a lot of comments from people who believe bodybuilding style routines will make them better at jiu jitsu, or basketball or track and field.
When I used to competitively box, it was like clockwork every week, some beefed up guy would walk in and claim he is a street fighter and he doesn't need training. Then he would spar with someone 60lbs lighter than him and get humbled so badly he would never return.
I'm just rambling on the subject now, but my point is no one here has anything against sport bodybuilders, but they obviously make a good example of someone who has only trained for hypertrophy.
And when you see people criticize bodybuilding its again, usually not actual bodybuilders, it's body building style gym rats with a small world view and fragile ego's. You see people like this in all walks of life, but they seem to get particularly insufferable and loud once they put a little muscle on.
@@moversodyssey Thank you for expounding. It is amazing that people believe hypertrophy style training on its own will improve sport performance. It shows how ignorant so many are to the plethora of training concepts out there and how the obsession with the principles behind attaining size and aesthetics have creeped in way past where they are valid.
However, we must respect and take note of training adaptations beyond size in bodybuilders. Obviously the methodology they employ grants them massive gains in strength as well. You highlighted this in your video by speaking on hypertrophy's (muscle cross sectional area) role in strength, but bodybuilders are also highly neurologically developed for their task.
Modern day bodybuilding is a freakshow and there are so many confounding reasons (PEDs, excessive nutrition, lazy outside the gym) as to why they are huge, strong in a very narrow way, and by in large non-functional. This wasn't always how it was however. Silver and Golden age bodybuilder's still primarily employed hypertrophy training, but also dabbled in other forms of training. Many of them were functionally strong, fast, powerful, etc.
Im 5'4", I bounce between 160-170lbs, I workout maybe 5-10 times a month, but I look to be about average with a flat muffin top. I can confirm, that people of average height and strong physique get absolutely confused when they see me lift or pull the same weight as them. They ask what I do for training and they get even more confused whe I tell them my 'routine'.
But my true secrets to maintaining my health without working out all the time is labor. I was a landscaper for almost a year, enough time on the job to confidentiality develop lifelong skills, and I still use them to improve my mom and grandparents. I dig up dirt and clay, planted entire 5 year old trees, moved countless bags of soil and cement, its like doing a workout for 6-8 hours with varying rest times and exercises.
Another factor that I believe plays into my strength is my mental fortitude. I spent the first 5 years of my adult life as an active duty Marine Infantryman. I was amongst one of the shortest, and aesthetically one of the smallest, so Im always putting in double effort just to keep up with the average sized Marines. Ive carried 80lbs of weight over 20 miles with overly blistered feet during battalion rucks. Whenever we did 1v1 sparring I always picked the guys twice my size just to raise the morale of my platoon and give them something entertaining to watch. I would rarely ever win, but my opponents would always become gassed out by the end of it. Ive carried average sized people over my shoulders with full gear on both myself and my partner during medevac drills. We would run 3-6 miles in stabbing, ice cold -20*F weather every winter. I essentially lived in my 30+lbs worth of gear every time we did practical training.
Ive always been of the belief that strength is determined moreso by the fortitude of your mind rather than your muscles.
That's very impressive. I wish I could do those things.
Bro you sound superhuman. It just sucks that despite your superhuman background, you’re still only about as good as just better than the average man. If a regular sized man had your stats, he would probably be sometime of world champion.
In fact, let me be the one to plant this seed in you. I think you should consider start training MMA, with your physicality and mental fortitude, all it would take is some years of learning technique and you could become one of the world’s most respected UFC fighters.
Cos Alexander Volkanovski has an impressive background like you.
You could probably wreak havoc in the 135lb division after u cut weight, cos Sean O’Malley is their champion.
This is not a joke. Sign up for an MMA gym and give it a go.
And if you’re old, you could also just look into Jiu Jitsu as that has less physical requirements.
Awesome. Just, awesome! Thank you for taking the time to write that. I agree about mental fortitude, 100%. Good for you to force yourself to become mentally strong and resilient, bc you know the true benefits. Also, great stuff boosting the morale of your comrades - unsung hero move. Take care ❤
I used to be amused back in my twenties. At 5'10"and 125 pounds I would bicep curl the entire stack on the nautilus machine. That would produce some funny looks some of the big fellows.
well bigger muscles = bigger potential :D but as said in the video as far as strength goes its more on a neural level meaning you're right about mental fortitude
"Can I clean here?"
“Why you use fake plates?”
"Sorry, sorry, I just move this to clean."
What’s this referencing? Sounds familiar but I can’t quite remember.
@@Oki_wfsth Anatoly powerlifter having pranks in gyms :)
@@AdamIsailovic Thank you!
This completely made my day! I’m a boxer too and skinny strong is exactly how I’m trying to be. Peace and have a blessed day!
Lift heavy for short reps with high mecha tension for mecha strength. Move light for long/g.t.g reps with low mecha tension for neuromascular strength.
mecha as in mechanical?
The boxer you mentioned with tremendous power in a little body Ray "Boom Boom" Mancini actually killed an opponent (Kim Duk-koo) in a boxing match.
that's gangsta, yet tragic.
What happened?
@@Slapdashobrain damage
(honestly I don't know)
It’s old man strength.
I haven't found people who understand this concept irl recently, old man strength.
to be honest, old men that are strong are usually either really skinny and strong, or extremely buff.
@@EthanChaulk or have big forearms, calves, and bellys.
@@Zoco157bro I don't care.
old man strength is def real, take my grandpa in his 80s, spite having been retired for over a decade he will crumble you with his grip.
Being strong doesn't always equate to looking aesthetically strong. Its like the body cares more on what it can provide you at its best based on what you're demanding it to do, disregarding how you'd look aesthetically wise, as long as it fulfills your demand to lift that certain weight based on your current strength level. This is why following a structured training and training at the best form will bring carry you in the long run. Looking aesthetically comes second.
@@YannyKo13 true because I am stronger than I look.
When I was a soldier here in Brasil, I couldn’t do more than 3 pullups, so I decided to do 15 pullups every day, no matter how many sets it took, well, one month later I was already able to do 7 in perfect form. I believe that the most important thing is how much you want it ( for a beginer like me of course )
This is pure gold. I know that the information in this video is true but the thing is that it has hardly been spoken about. This is a very underrated video (going by the number of likes and the content of the comments). Thank you so much for the video.
It's been spoken about for years. Pavel, the most popular backer of this methodology, has decade old interviews with >100k views. He talks about it in those interviews.
People working in strength and conditioning and other performance based fields know about this technique. It is a great technique, but not magic, nor better (and arguably worse) than the commonly used methods in high level performance training
### Summary:
The video explains how strength and power can be achieved even by people who aren’t big or bulky, like boxers or weightlifters who are smaller in size but still very strong. It mentions two main ways to build strength:
1. **Increasing muscle size**: This is the most common way people think of when they want to get stronger. You lift weights, your muscles get bigger, and you get stronger.
2. **Neuromuscular efficiency**: This is a lesser-known method where your brain and nerves learn how to use your muscles better. It’s not about making your muscles bigger, but about making sure your body uses them in the most efficient way possible.
The video focuses on a third method called **"Greasing the Groove"**, which helps improve **neuromuscular efficiency** by practicing movements repeatedly but without making yourself tired.
### What is "Greasing the Groove"? (Explaining for a 10-year-old):
"Greasing the Groove" is like practicing a skill over and over again, but in a smart way so you don’t get tired. Imagine you want to be good at pull-ups (where you hang from a bar and pull yourself up). Instead of doing lots of pull-ups all at once and getting super tired, this method has you do just a few pull-ups at different times during the day.
For example:
- Every time you walk past a pull-up bar, you might do 2 pull-ups.
- You do this throughout the day, maybe 10 or 15 times.
- By the end of the day, you have done a lot of pull-ups, but you never got too tired.
This helps you get better and stronger at pull-ups without wearing out your muscles or making yourself sore.
### How It Works:
- Your **nervous system** (the part of your body that tells your muscles what to do) gets better at using your muscles the more you practice.
- By doing a few high-quality repetitions (without getting tired), you teach your brain and muscles to work together more efficiently.
- Over time, this makes you stronger at that movement, even if your muscles don’t get much bigger.
### Key Points to Remember:
1. **Small reps, many times**: Instead of doing a lot of pull-ups at once, do small sets (like 3-5 pull-ups) several times throughout the day.
2. **Don’t get tired**: Keep the effort easy to medium (like 35-70% of what you can do in one go) so you don’t get too tired.
3. **Practice often**: Do this almost every day (4-6 days a week), but don’t do it for more than two types of exercises at the same time (like pull-ups and push-ups).
4. **High-quality reps**: Make sure every pull-up (or whatever exercise you’re practicing) is done with good form so you don’t learn bad habits.
### More Examples of "Greasing the Groove":
- **Push-ups**: You could do 3-5 push-ups each time you go to your room. By the end of the day, you might have done 30-50 push-ups without feeling tired.
- **Squats**: Every time you take a break from homework, you could do 5 squats. This helps you practice squats without wearing out your legs.
- **Handstands**: If you’re learning to hold a handstand, you could practice holding it for a few seconds multiple times a day instead of doing long handstand holds that make you tired.
Over time, you’ll notice you’re able to do more push-ups, squats, or handstands without getting tired because your brain and muscles are working together more efficiently!
I started working with kettlebells thanks to one of your videos on them, and they are now by far my most enjoyed form of exercise. Very versatile tools. Thanks for what you do.
I've been doing this with pull ups and push ups. I can easily do 20+ strict form pull ups and 50+ slow strict form push ups at 190lbs bodyweight.
@@ashish9hyyi142 you should increase from 16 to 20 in one month maybe two at best, and if you focusing at pull ups alone then definitely within couple weeks. No matter what plan you use. Since you didn't increased reps for months answer is ONLY ONE: you stop doing pull ups BEFORE you get totally tired (muscle failure). If your max is 16 and you do 16 in your first set then there is NO WAY you wouldn't increase strenght. So you HAVE TO do 13/14 pull ups in first set and then less or simply not train at all. There is no other explanation really
Somehow I doubt you can do set of 50 pull ups no matter the form. Someone who claim such thing in the internet should have proof on his channel
@@ashish9hyyi142 start doing weighted pull ups.
what was ur routine ?
And then your done?
i'm glad to say that i was subscribed to this channel very early at around 1k subs. I always knew this channel would take off and now that i came back here, i see i was right which is great
I appreciate you stick around since the beginning! There's been a lot of development and change since then, and more to come I suspect.
Build muscle memory and the connections your brain has to what little muscle you have so you can utilize more of it more effectively. Makes a lot of sense really
The art used in this video is astonishing! great job!
It's Anatoly
Eh?
@@Broski_Rizzbruh
As soon as I saw the video, I thought of it 😂
needed this because i've trying to increase my pull up reps. I went from not being able to do any, did hella push ups for 5 weeks straight, came back and could rep out 4-5 easily. now i regressed back to 2-3 and its been playing with my mind knowing i can get 4-5. definitely perfect timing for this video to show up on my recommended
Reps don't equal strength. Just stay consistent.
@@ItsthehomieJwhat r u talking about.
Skinny strong is best for longevity
Cope
@@debonairdevil1523Kopa?
@@debonairdevil1523”cope” brainless response
@@debonairdevil1523over?
The best thing for longevity is intuition. Whatever makes you feel good, keep doing it! The more you keep yourself feeling good, the better you'll look and live longer.
This explains what i was always considered to have hidden strength. My size didnt make what i looked like i could do. EVERY person who saw this was surprised and i always said calisthenics, cause thats what i did, but it always do it when i felt like i could and not when i didnt. Thx for this video!
This is why bodybuilders are often less strong compared to Farmers, Soldiers and Laborers who use their muscles for work than for show.
Watch the farmers vs body builder video. I'll give you a hint. The bodybuilders win.
Watch the farmers vs bodybuilder vid. The farmers lose.
@@Imthedudeman82 Na, not fair comparison. Different lifestyles. In realworld bodybuilder can't maintain his size and therefore his strength.
farmer hardly do any lifting their just destroying their backs while construction worker
@@kaywonderer Its absolutely a fair comparison cuz the dumbass above said that farmers are stronger and that's bullshit. I've done offshore oil work which is as hard and harder than any farm job, and for 16 hours a day for a month at a time, and I've done dedicated lifting. I'm stronger from lifting AND my health isn't getting destroyed. You are dismissed.
Amazing video, neuromuscular recruitment is so little talked about but so effective
doing bad form more than you do good form starts to create neural pathway habits that are hard to undo and bad for you. u changed my exercise life with this
This is a bit of a tangent, but it illustrates this phenomenon. I boxed for a decade and 6 years into it I started having misalignments because I was only boxing in a right handed stance and my muscles from the left to right side were becoming so imbalanced.
So I started training myself to box left handed so I could spend time in both stances and even them out. What shocked me was even though it was very difficult in the beginning to get my left side to do anything. I had accumulated so much boxing knowledge by that point that I trained my left side without any of the bad beginner habits I had put into my right side.
And though it still feels more natural to box on my right side, my left side boxing technique is text book perfect because I never trained any bad habits into it. Now when I switch stances I have two completely different styles. It showed me just how important form is, especially in the beginning. And training form properly in the beginning is way easier than retraining it later on.
Anyway, I'm just rambling about it, but I'm glad the video helped you out. Best of luck in your training!
@@moversodyssey I just found your channel and this video had me questioning whether you trained some form of MA. I've been training boxing, thai, wrestling and now kung fu on and off my whole life. Im skinny, yet Im strong. I work with a guy who is into body building and despite his muscles being twice if not three times bigger than mine its 50/50 anytime we arm wrestle.
@@brokennative2098 Martial arts is one of the best ways I've ever run across to get to know your body and optimize it's use. The neuromuscular efficiency of long time martial artists is always really impressive.
I've done a lot of boxing and kick boxing and dabbled in kung fu and tai chi and my reaction time, explosiveness and speed-strength in particular always stays really high even during long breaks. Though I've never done much grappling and when I've tried to wrestle around with friends who used to do wrestling it's like encountering a bear. Their ability to manipulate another human beings mass always blows my mind.
As a side note, other than martial artists, the best neuromuscular development I've seen is in acrobatic specialists. Circus arts, parkour, gymnastics have all really impressed me as well.
Your anatomy drawing skills are amazing. Inspires me to get better at it and get skinny strong while I’m at it too
I'd like becoming skinny for starters
I'm an undisciplined person in general, and don't really measure my progress, so I decided to start progressing at least with push ups and sit ups. I started with 10 push ups and sit ups on a Sunday and doing only one set, then increase the amount of sets each day until Saturday (where i'd do 7 sets of 10 pushups and situps). Then the next week, I'll drop back down to 1 set and increased the reps to 11. Each week, I'm resetting and plan on increasing the reps by one.
This has helped me stay more consistent with the routine, and has helped avoid decreased quality of reps from being overly tired.
My experience of this:
5×5 workout Bench, Squats, deadlift, Military press.
Don't go lightweight do a controlled heavy and wait 3 min between lifts
It's a nice coincidence that this came out now. I started doing pull ups after many years just last week. My pull up bar has 4 grips. So I use a different one everyday. I just do as many reps throughout the day, no schedule but at least one set an hour and I already see improvement in my posture and form. Only at 3 reps per set so far but I can feel the strength building up each day. Will start adding a few more body parts into the mix as I go along.
Ha, I never knew I came across the 'greasing the groove' technique until now.
I started working out at my warehouse and badly hurt my arm doing pullups in the racking (trying to hit 20 in 1 set), so I dropped the number I was doing in 1 set starting at 3 and building up to 5 over a couple weeks now several months later I still do between 5-7 but do this several times a day. I normally managing 25-30 reps a day for 5 days. 😅 Doing this with my 10-12K steps a day in the place, my health is doing amazing.
I love Pavel's Grease the Groove methodology! It's what came to mind as I was thinking early on about the mind muscle connection being the point you were going to hit on.
Have seen most of your videos and believe your instructions are some of the best, most informative, communicated succinctly and with little fuss or delay. Thank you very much. 🏆
Glad you've enjoyed them, thank you for the comment!
I always look forward to your monthly videos because the quality and effort you put into them are truly remarkable. It's a pleasant surprise to get an extra video this month! Thank you for your hard work and dedication - it really shows in your content. Keep up the amazing work !
Thank you for your comment, I'm happy you're enjoying all the content!
U deserve a lot of subs cuz no one talk about this things a lot you explain is very well
Next video should be about rotator cuff. i think its important. keep the nice videos coming man!
I ve been doing this for a coupe of weeks now with kettlebell swings to improve my back problems. (I ve seen your other video on those). The results are truly great! I feel like all the physical therapy prepared me so that i knew which muscles i should use for what, but doing swings daily actually taught me to use them that way. Thanks again, great content!
Glad it helped out! Kettlebell swings have been a game changer for me as well, the benefits just keep coming.
When I was a 22-year old kid, I used to read books at night after work. Every time I finished a chapter I would do 50 push ups and go to the bathroom. On the way into the bathroom I would do 25 pull ups and 25 on the way out. Then I would do 25 dips and go back to reading my book. 30 years later, I still love greasing the groove although I don't do as many reps. And I still fit into the same size clothes.
You probably can not do one pull up.. calisthenics experts also know that giving 25 pull up and again 25 jast after 1 munite is something immpossible to them also....
@@debjitkanrar7895 probably some quarter-reps
@@debjitkanrar7895 Maybe he takes 15 minutes to piss..
@chdao your workout routine is unhealthy
I bet you also lost all your hair and can beat anyone with 1 punch right? 🤣🤣🤣
Great great educational channel, selecting the real working science and not the commercial trendy one. The guy loves what he is doing.
Low intensity reps are definitely underrated. It's great that such a popular channel spreads this info!
I just want to add something: this type of training mainly improves the technical aspect of a movement aka intermuscular coordination. To increase maximum force production you also need to improve intRAmuscular coordination and this can only be achieved using high loads (or high acceleration). This type of training requires only little volume and frequency, meaning a few heavy or explosive sets once a week already go a long way. That leaves a lot of time for technique and hypertrophy work :-)
I unknowingly did this technique for a few months. I did basically what your cousin did, but 5 reps at a time and I ended up going from barely doing 10 regular pullups to 15 pullups with 10kg added weight (at the time I was 70kg). I've sadly lost this ability due to taking overall training more seriously as opposed to just focusing on pullups, but speaking from experience, I can say this technique does in fact work very well if you stay committed to it.
Didn't know this was a real concept/strategy. Did something like this just for the hell of it during pandemic with military style push ups (I think that's the name?). Couldn't do one when I started. Went from barely doing 3 inclined against the bathroom counter to 20 on the ground over the spring/summer. The trigger was every time I had to use the washroom.
I'm a skinny long thin branch guy and used to do plank every day, plus stretching and some little exercise. For a long time I did some theater and a bit of dance, which both consisted on sometimes jumping around or taking/keeping weird poses.
I love lifting up my 110kg buddies with my 68kg shell. A horseshoer and former army combat instructor, with which I do medieval reenactment, told me after we wrestled that he didn't expect a leaf-like insect like me to be this strong. (Well of course he won, and he was being gentle in order to let me learn weight distribution and all) (also, not relevant to the topic, we were doing it on gravel and rock dust, and I didn't have an appropriate top piece of clothes that could be destroyed. Sooo my skin took the brunt of it, and we only did it once. Fun experience.)
Dude how did you lift up your buddies and 110kg buddies, that's a lot of weight?
@@wesleybell4240 I might have used the wrong word here, oh. Lifted, like, hugging them and lifting them so their feet don't touch the ground.
@@lc1138 I see, still incredible to lift guys that heavy with their feet not touching the ground. I weigh 85kg pretty sure I'm lightweight for you.
Thank you! I've been doing this for a couple of months, and now I can bicep curl 50lb as light weight on each arm. When I go to the gym, I see people doing 30lb as light weight who have arms 3x my size.
Ancient warriors were mostly skinny, but braver and freaking stronger! 💖
I've been in the building trades my entire life, starting in my early teens. I've always been "strong for my size" but I was skinny (160's). In real world application I've rarely found that another guy was stronger than me, with their grip strength often being the weak point. But in weightlifting I found that I couldn't lift all that impressive of weights. I started lifting weights many years ago and now I'm 183 at 5'11". I now realize how much of weightlifting is technique, and that most lifts focus on major movers, whereas lifting/dragging/ect awkward things outside the gym requires grip and accessory muscles.
yeah you were just born with that. lucky you. everyone else has to work hard and here you are basically wagging how strong you are in front of everyones face. how cool.
Well how strong are you?
I was 5’9”,135 lbs in high school freshman year benching 225. I was very disciplined on proper form and understanding the mechanics of my body.
Nice bro
That's incredible, man. There is a 16-year-old 145lb, 6’2 kid in school that outlifts all the bigger guys at school. He's easily 2-3 times stronger than average males. Genetics and working on the farm helped him out. So humble but if you need help with lifting something or someone he can do it.
The illustrations in this video are amazing!!
I greased my groove and now the groove is back baby!
I have been recommending Pavel and "greasing the groove" for years because it WORKS!! Glad you mentioned it!
Been getting a lot of comments from people who don't believe it can possibly work, I just keep telling them to try it. It's surprisingly effective.
I always think overtraining is best because if I can go for 30 minutes, why not 3 hours? At the end I can not go longer than 2 weeks with that in mind and after that I fall into habits that only get worse than before training. I want to find that balance and this time I am willing to go no longer than 30 minutes per day and only after 2 weeks I want to add extra 15 minutes. I don’t want my day to be about working out, I want working out to be part of my day. I love this channel so much, you guys explain everything so well!!💪
Just train twice a day 30 minutes session each. Plus working out isn’t that bad when it’s done u can rest
Love your videos and animations dude, your videos along with stonecircles helped me get outta my fitness funk I was in
Glad your enjoying them, good luck with your fitness journey!
Kyle Boges is a true believer of this proven method.
Implementing this approach into my training is what ironed out all of my technical form breakdowns.
Henceforth, the correction in form has allowed my physique development to be symmetrical & balanced! Great content!!
I've never heard of him before, but his name has popped up in the comments of this video a few times. I'm going to check him out right now.
That's great. You both are so helpful and informative. Moreover, you both are very clear & concise in your delivery.
Your delivery includes artistry!!
can you help me what you are talking about ? please share some knowledge with me about how to get strong and lean in shape wihtout bulking and being dwarf person with no agility.. i am happy to be skinny strong with strong toned muscles, right now i am 62 kg bw with 171 cm height and been going to gym for 7 months now. i was 55kg before gym but now i hate the look of me being only chubby not shrededd
@@moversodyssey How is he?
I squatted 695 in high school at 155lbs, pyramid workout we had a great coach and coaches, pro weight lifter, great people
695 is insane wtf
No you didn’t 😂. The world record for the 165lbs weight class is 691lbs. 😂😂😂😂😂😂 cool story
Climber here, did this exact thing by accident with pull ups. I now have a visibly well developed back, but way more strenght
than youd think through pretty much doing five pull ups every now and then.
Super random, I've watched a decent amount of your vids. Just wanted to say keep up the great work, I love how informative and easy it is to digest your content.
Thank you, I'm glad your enjoying the content!
I used to be 230lbs going to the gym alll the time. I started doing construction. Im 160lbs shredded and stronger than i was 70 lbs heavier
Been preaching this for years, and you’ve worded things a lot better than I have. Excellent work
I tried greasing the groove with pullups, every day for several months. My pullup number did not increase at all, but I did get elbow tendinitis
😂 my girlfriend did this! When she started working from home, she got a pull-up bar in her office, did a rep or 2 every break, and ended up with elbow tendinitis.
I think 1 or 2 reps were too close to her max to be doing it multiple times a day..
this actually work. i did it unknowingly when i was 13 y/o doing push up. From being able to do 3 in a row to doing 50 in a row just under 30 days.
Really cool to have a term for it, I've always exercise through practice rather than conditioning
This is literally what I did until now (I got operated for a problem and I have to stay at home for 1 month at least) and in only one year of gym I gained a lot of strength, I did it based on my intuition, however I also tried to follow a diet made by me (thanks to some little resources) and instead to eat more than I can normally possibly do in general (like way more carbs, proteins, etc...), I started to eat only more proteins, drink a lot of water and to take a lot of vitamin c which is extremely important to recover faster the tendons, (for the rest I eat everything without problems, I just don't eat too much confectionery) your tendons are essential for your muscles, if you have strong muscles and weak tendons, in an exercise where you have to use a lot of strength you risk an injury, your muscles are limited to the capacity of your tendons so if your tendons are weak, you'll never be able to use entirely the strength of your muscles without risking an injury But if your tendons are very strong, you can even use all the strength your muscles can generate without problems making you in fact able to become insanely strong, so yeah, this way of training your muscles is gold for the strength but even a good diet for the tendons is essential and I noticed it by myself
So what do you eat? It’ll help people like us who want to practice this
@Samzo2002 i eat 2 kiwi adding on them some honey every day that i do not train, for the rest everything with a good amount of proteins it's perfect, drinking mostly water (i drink even energy drinks before training but for the rest i drink only water) and in general i eat pretty much everything but i always eat my proteins, drink a good amount of water (there is a calculation to do based on your body weight to understand how much water you should drink in a day) and take a lot of vitamin c (2 green kiwi are almost like 4 oranges in terms of vitamin c, but if you eat 2 red kiwi it's like to eat 6 oranges in terms of vitamin c)
@ oh bro nice! So basically you just focus on real foods and avoid processed foods rtc and consume a lot of vitamin c
@@Samzo2002 yes but it's not that bad if you eat even processed foods sometimes, just don't exaggerate eating it but yes, you get the point
I tried this technique without knowing it's an technique.
I did it with obsession to learn pullups. I got good result too. But now I knew that it's an technique.
Same thing. I was absolutely obsessed with trying to do a pull up but I couldnt do one, and I never looked into progressions.
So every day I kept pulling up halfway on the bar numerous times. I moved it to my bedroom door and whenever I walked past I would do one. Every day, over and over, several pull ups.
I eventually was able to do them and then I became obsessed with perfect form. I can do about 15-20 now with my best form and do a handful of muscle-ups in a row.
My obsession with form remains to this day. The marines had their pull up bar at our school and though I only did 15 reps, everyone told me they thought I was going to get to 20 or 25. They said I looked like I was going to fly off of the bar. Ive heard that part about going up so high several times, which makes sense because I view a pull up not as chin above the bar, but chest to the bar.
Keep em coming! love your content!
Whats crazy to me is that i used to do this as a kid back then and i was significantly stronger than all my classmates but i stopped training for a year due to an injury i didn't know all this, u learn something new everyday as they say, thank u good sir
I bought a kettlebell because of this video and I'm enjoying a lot exercising with them since
Simple, time under tension builds muscle mass so if you do only sets of 1-3 reps in 1-5 sets you do not accumulate enough time under tension and metabolite for more mass but you get nervous system stimulus to get stronger. For prove start doing 5 sets of 10 reps near failure instead of 5 sets of 3 reps and measure your muscles diameter before and couple of weeks after the experiment.
Which Time under Tension is better? Doing 4 reps where every rep takes 4 seconds, or doing 16 reps each taking 1 second?
I unknowingly used to do this during highschools year, whenever I used to play games I feel a sense of fear of missing out so I thought everytime I lose I'll do 10 curls so everytime I used to play I made it a habit and now I don't even train but my bisceps are still strong
This video is a gem
As someone who wants to get strong for the benefits but doesn't want to get very buff, this is exactly what I've been looking for
1. The key to pull ups is deadhangs, if you cant do even that, deadhang with assisted pull up machine, figure out a time goal you want to reach for x amount of sets and once you get there, decrease assisted weight, repeat this until using only your body (2, 3, or 5 times generally per week works)
Supplement this with doing assisted pull ups (go up and down, fully, with control) and you will get there, of course, based on where you are at physically will determine how much longer than 8-16 weeks it will take if you are doing it consistently 2-3 times per week
Wow this was always my dream goal since i was a kid, always wanted to be skinny but bang with the heavy weights
When you starter talking about how to perform it I instantly thought of Bruce's famous quote, same you put at the end of the video
He was such an inconventional genius even for today's standards that we're still trying to keep up with him, amazes me everytime
I'm 39 years old I weigh 55kg and I deadlift 180kg. Was wondering how all my life until the algorithm suggested this video 😂😂😂
I knew there was a reason my strength kept going up without gaining overall mass.
About thirty years ago, when I was 13, I learned how to do pull-ups on a horizontal bar. Exactly as described in the video. I had a horizontal bar at the exit of the room, and every time I passed it, I jumped up and tried to pull myself up. Only this technique helped me. Before that, I was the only guy in the class who could not do a single pull-up) I don’t remember how long it took, but I was able to do several reps pretty quickly.
Throughout my teens I used to practice pullups, pushups and situps untill by the time I went into the Army at age 20 yrs I would do 100 push ups, break for a minute and do another 50 I could do 20 pullups hands forward and 300 situps a day every day. My best pushup total was 52 in 30 seconds. I believe it was due to repetition every day for years. Start with for example 10 pushups and add one every day.
Lol I was a fat kid and thought push ups and sit ups would solve that, did millions to no avail, end up a druggy by my twenty’s and was fuckn ripped from all the bullshit I did when I was a kid lol……. Then the inevitable effects of drugs killed me
@@bobhope4949I see you’ve made a good recovery!
I would do 5 sets of Pull ups , push ups, and air squats every day and would start with very low reps and only gradually increase every few weeks when i felt it became way too easy, i did however, keep my weight lifting the same
Very well done video, I didnt know about the theory behind it but ive been doing tai-chi with progressively heavier dumbells for a few months and although my muscles arent much larger they are more efficient which is perfect because I dont want to lose speed
I've never heard of doing tai chi with weight. I'm very curious about it though, I've done a lot of internal martial arts and mindful movement in the past and I've performed some of it with a weighted club in my hand and really enjoyed it.
@moversodyssey I also have not heard of people using more than a sword or weapon for weight while performing tai-chi, however I wanted to see how strong I could become with no more than a 5 minute daily commitment then this method occurred to me
I didn’t know this was a documented phenomenon. When I was a younger man I used to go logging for firewood with my dad, and when I first picked up a splitting maul I thought it was a very difficult task to actually get the damn thing to split wood, but after doing that same motion over and over, with my dad teaching me the right form, it felt as if the maul had become so much lighter, and I could have swung just about anything overhead if I’d wanted. Very cool to think about now, as the progression outlined in the video is very similar to what I experienced.
I've had similar results from a different training composition. I worked out 3 days a week, full body, 4-8 reps, at the highest intensity where I could maintain my form. 100% bodyweight. In less than 3 months, I was doing good form one legged squats and one armed pushups for 8 reps, 4 sets. After 6 months, I did my first one armed pullup. After 7 months I dropped to twice a week and higher intensity, with weighted one leg squats and decline one arm pushups. Before, I couldn't even control the negative on any single limbed calisthenic exercise.
I don't even know my 1rm max bench press, just that lifting a sheet of 3/4" plywood at work has never been this easy and my tool belt feels lighter. Im 155lbs, with more endurance and strength than my coworkers who have 50lbs on me. I gained no weight during my training, but my body composition drastically shifted and my muscles are incredibly defined. Skinny strong is real.
Calisthenics training creates a lot of body control that is drastically underrated for it's effects on strength.
hangboard is amazing if pull ups dont do it for you anymore.
have one over my kitchen door and do 2 every time i go to the kitchen
basically neuromuscular is help you produce force effectively so despite being skinny they can produce large amount of force while having small frame while second increase the size means enchance the force produce by increasing the tube of the force passage way
Yea, the neuromuscular maximizes your ability for strength and power at your current size and increasing muscle size gives you more potential strength. Just a lot of big people out there who have only done hypertrophy work and never maxed out they're force production potential with neuromuscular training.
@@moversodyssey so the neuromuscular strength is making your brain let your muscle fiber produce their true force while the second just increase te size of the muscle fiber to Produce more force but the limitations of neuromuscular strength is that you still need to increase your size because the limitations of it is your body weight
@@moversodyssey but why does high repetition leads to increase neuromuscular strength tho that's the part I'm quite confused aren't you supposed to have high intensity instead of high reps
Love the content bud! Keep up the good work 👍
This has been a topic of great confusion for me for a long time. Thanks for breaking it down!
No problem, glad you enjoyed the content!
OMG YOU"RE BACKKKKKKK
Do you have advice on how to figure out the correct form when one is lufting/exercising alone?
Get some video footage of yourself every now and again to check in and see how your form is looking.
@@moversodyssey Not to be pedantic, but what is it supposed to look like?
@@forgeflarion8362 Depends on the exercise you're talking about it. For most the important parts are good skeletal alignment and well controlled movement. If I know which exercise I can be more specific though.
Can you do a guide on how to carry someone? As in how to train for that?
Judo
Power clean , High Pulls
Zerchers squats , zercher deadlifts , farmers carry , back squats.
You want the best type of training for lifting a person? Buy a 125lb dead weight wrestling dummy .
wrestling class, 2x per week
sandbag carries
As a small girl who lifts up the couch with one hand while vacuuming the floor, I see this as an absolute win😹
I work at FedEx, lifting packages all day. I got the sleeper build, and it catches people off guard. my girlfriend happens to love it
I did heavy weights for many reps combined with supersets back in high school whilst I was on the track/cross country team for cardio. By accident I became the strongest person in my higschool (pound for pound). This wasn't my intention when I started working out but I still haven't encountered anyone with the same strength/speed combo as me at my weight of 200 lbs. I wish I had found out I was built different earlier in life but I didn't notice it until I took up muay thai in my late twenties.
The Saitama Build.
🤓
@@nitrofochv2185 Okay? 🤨
True 😆