Grease the Groove vs. Sets with minimal rest

[stingray]

Ted Skup (Death, Taxes, and Push Ups) recommends doing high volume push ups in the course of an hour, in sets of course. Others recommend sub max sets each hour. Herschel Walker said that he did sets of push ups during commercial breaks. I feel like I have exerted my muscles much more when I do several sets with minimal rest than doing them through out the day.

Does doing push ups Grease the Groove style serve a different purpose than doing them spread out over an hour?

Ted Skup also says "starting from the top position: its two counts down and two counts up." Does he mean a two second count down and two up? "

I would really like to work on increasing the number of reps in my sets.

Any other suggestions are welcome. My impression is that in order to increase my reps in my single set, I need to increase my daily reps.

Thanks

[Viking Dan]

Does doing push ups Grease the Groove style serve a different purpose than doing them spread out over an hour?

Pavel sums up GTG as "Do as much as possible while remaining as fresh as possible." Doing multiple sub-maximal sets allows you to practice doing "perfect" reps without exhaustion throwing your form to hell.

Multiple sets with minimal rest IMHO lead more to terminating a set do to respiratory failure than muscular failure, which may or may not be what you want.

Ted Skup also says "starting from the top position: its two counts down and two counts up." Does he mean a two second count down and two up? "

Yeah. 2/2 timing. 4 seconds per rep.

Any other suggestions are welcome. My impression is that in order to increase my reps in my single set, I need to increase my daily reps.

Sure. As your total volume goes up, your 1 set max will, too.

[John Peterson]

Hey Stingray,

Here's the deal. In my soon to be released ULTIMATE PUSH-UPS FOR THE AWESOME PHYSIQUE I have a complete G-T-G Four Week Program to maximize strength and endurance. It utilizes different levels of intensity each day based upon the maximum number of Push-Ups that one can perform in one consecutive set in good form on the test day of each week which is Monday of each of the four weeks.

This is then followed by different levels of intensity(once again, based upon your test number) and duration. The duration interval is longer (up to 90 Minutes) the closer we come to our test maximum. For example: Lets say hypothetically that on Monday (test day) of Week 4) you knocked off 100 flawless reps at 6:AM. Starting at 7:30 AM (90 minutes later)and at 90 minute intervals thereafter throughout the day you will perform 90% of your push-up max or 90 reps per set until your last set at 9:PM. This would give 1,000 reps in total.

On Tuesday we drop the intensity to 50% or 50 reps and perform our sets at 45 minute intervals throughout the day keeping a written record.

On Wednesday we go to 30% or 30 reps every 20 minutes.

And so it goes each day being a different level of intensity and duration until the end of four weeks and then the person can continue on following week four and re-testing each Monday or or follow one of my other programs.

One thing I know for sure is that anyone can make huge gains in strength, endurance, and muscularity in world record time by following this program. In fact, I received this exact program from Dr. Laurence E. Morehouse (The Founding Director of the UCLA Human Performance Laboratory) whom I corresponded with in 1977 & 1978. Dr, Morehouse himself had been a Charles Atlas student in his youth and began a lifelong love affair with exercise and human performance as the result. The one thing he hated was a militaristic style of exercise that turned something that is empowering and pleasurable into sheer drudgery.

That is where my TRANSFORMETRICS approach to exercise is totally different than most other methods. Our only competition is ourselves. The only competitor that is guaranteed to be with us for life.

---John Peterson

P.S. In early 2009 I will be releasing a Push-Up DVD. On the DVD I perform My standard daily Push-Ups in sets of 100 consecutive reps each which include Atlas I, Atlas II, and Atlas III. I do not do standard floor Push-Ups which limit range of motion choosing instead the Atlas variations. (Ted Skup recommends 1/2 way down to parallel only, on standard floor Push-Ups which I do not personally recommend for athletic excellence because it won't deliver full range strength. This limited range of motion will in fact, cause the muscles to shorten over time) Pay close attention to my form on each set. It was through the G-T-G program as outlined in my book that I got to the point of sets of 100 reps after rehab form a horrific shoulder injury 20 years ago. In addition, I also perform a wide variety of other Push-Up variations that strengthen and sculpt the body from all angles and all positions.

[gruntbrain]

I like the idea of altering any Power Cal as opposed to Skup's "do it the same" approach; altering includes ROM, intensity, rep speed, hand/foot placement, fequency, ...

[Nathan]

John my friend that book sounds better and better all the time. I just simply can't wait for it to come out. All the best my friend.

---Nathan---

[dynogoalie30]

Thats sounds great John about the push-up book, and the dvd coming out in 2009, anything to help the life of the shoulders, my shoulders are still giving me fits, I feel relief already, thank you.

[Bruno]

Book sounds good. Video too.

Will that be the pull up video as well?

Do you have any count suggestions? Do you endorse the 2 up, 2 down suggestion? or something else?

[John Peterson]

Hey Everyone,

Thank you for the kind words. I appreciate it more than you know.


And Bruno, Although the prominent feature of the DVD will be Push-Ups from every conceivable angle, there will be a section on 1) Pull-ups and 2) Dynamic Self Resistance (DSR)exercises for developing the biceps. Though it is not at all necessary to do both Pull-Ups and DSR's, I believe it is imperative to do one or the other in order to achieve balanced development. I personally think it is a big mistake to perform Push-Ups alone without performing compensating exercises to balance out the pulling muscles of the arms and upper Back. And yes, ALL 10 of the Biceps and Upper Arm building exercises come straight from Charles Atlas's Dynamic Tension Lesson #9 with the exception of "The Milo". And believe me, I give Mr. Atlas full credit in both book and DVD. (nothing I hate worse than someone that does not give credit where credit is due)

Now as far as a count sequence, 1-2 down: 1-2 up. I think it's fine to perform that sequence from time to time but I'm with Gruntbrain, far better results are achieved through mixing up all of the variables. All of which are explained in the book in great detail.

---John Peterson

[Bruno]

Thanks John, was the milo from the mike marvel dynaflex course?

[Nathan]

Hey Bruno,

I actually believe the Milo Isometric/exercise came from Johns Uncle Milo. I think John said in his IPR book ( I don't have the book in front of me right now so I am not sure if this is right. If it is not please someone correct me.) but like I said he says he learned this exercise from his Uncle Milo. Anyway I hope this answers your question. All the best.

---Nathan---

[vegetus25]

stingray,

I have used both methods to increase the reps I can perform in a set. I like both methods and will probably use both from time to time.



I agree w/ John about working a muscle through a full ROM. But if you cannot do it safely because of flexibility or injury issues please consider the following before trying to push beyond your limits or to not train because you cannot use a full ROM:

I remember reading a muscle is strengthened 15% beyond the ROM in which it is being exercised. So I did a little measuring of my push-ups (standard, Atlas, Atlas 3, and inclines). My parallel in these different push-ups was 64% to 76% of my full ROM. So when I add 15% to this total I am strengthening my muscles 79% to 91% of my total ROM when performing parallel push-ups.

Woody Strode and Herschel Walker both used a partial ROM and were fine athletes. I bet they did some full ROM training also which would help w/ muscle shortening issue, but from what I have read most of their training was partial ROM.

Gruntbrain has often said if one cannot do full ROM w/ Power Cals to finish off the ROM w/ DVR’s.

Just some ideas...

God bless,

Veg

[gruntbrain]

Even if one can do full ROM power cals they should be mindful of the injury potential of performing too many full ROM reps( proper form may break down). Our friend Royce would likely advise us to avoid power cals or just minimally use 'em.

[gbjj]

John,

I have been long awaiting your Push-Up book :smile: and can't wait to get my hands on it John thanks for all you do. As soon as it's available for pre-order I'll be right there. (DVD and book)

:question: I was wondering if you perform a similar type workout with Furey Squats or any type of leg developement excercise to balance things out between lower and upper body....????

Thanks J

[gruntbrain]

gbjj
You can create an excellent workout by supersetting a variety of pushups with a variety of squats.

[Hank_Z]

John,

:question: I was wondering if you perform a similar type workout with Furey Squats or any type of leg developement excercise to balance things out between lower and upper body....????

Thanks J

The same idea occurred to me before I read your post today. I created a program to include the squats.

Based on this 4-week push-up program of John's, I modified to add Furey/Hindu/Tiger squats every time I do push-ups during the day. I started by counting my maximum consecutive squats. Then I used the same percentages of maximum reps and the time intervals that John suggested throughout the day.

So far, I like this routine a lot. I work at home, so I can take a break every 20, 45, 90, or so many minutes to do a set of push-ups and a set of hindu squats.

Hank

[kelbiz]

Similar to what Hank just posted, I hvae been mixing it up a bit as well. Some days Atlas dips with feet on floor or a chair, other days using standard pushups with feet on the flooror a chair. Just this week I tried this combo...15 Tiger stretch pushups and then immediately doing 15 standard pushups. Each set has 15 reps of each type for 30 reps per set. A short rest period then another set. In a short time you've got 5 sets done for 150 total. Add to this sets of squats, situps and DSR's....then ISO contractions at the end and you are really getting a great workout!

Jack

[Scott Silva]

In my soon to be released ULTIMATE PUSH-UPS FOR THE AWESOME PHYSIQUE I have a complete G-T-G Four Week Program to maximize strength and endurance. It utilizes different levels of intensity each day based upon the maximum number of Push-Ups that one can perform in one consecutive set in good form on the test day of each week which is Monday of each of the four weeks.

This is then followed by different levels of intensity(once again, based upon your test number) and duration. The duration interval is longer (up to 90 Minutes) the closer we come to our test maximum. For example: Lets say hypothetically that on Monday (test day) of Week 4) you knocked off 100 flawless reps at 6:AM. Starting at 7:30 AM (90 minutes later)and at 90 minute intervals thereafter throughout the day you will perform 90% of your push-up max or 90 reps per set until your last set at 9:PM. This would give 1,000 reps in total.

On Tuesday we drop the intensity to 50% or 50 reps and perform our sets at 45 minute intervals throughout the day keeping a written record.

On Wednesday we go to 30% or 30 reps every 20 minutes.

And so it goes each day being a different level of intensity and duration until the end of four weeks and then the person can continue on following week four and re-testing each Monday or or follow one of my other programs.



John, you have my appetite whetted and I'm dying to try this, but what would the rest of the days look like???

Am I missing something in the explanation of this program???

kelbiz Similar to what Hank just posted, I have been mixing it up a bit as well. Some days Atlas dips with feet on floor or a chair, other days using standard pushups with feet on the flooror a chair. Just this week I tried this combo...15 Tiger stretch pushups and then immediately doing 15 standard pushups. Each set has 15 reps of each type for 30 reps per set. A short rest period then another set. In a short time you've got 5 sets done for 150 total. Add to this sets of squats, situps and DSR's....then ISO contractions at the end and you are really getting a great workout!

Jack

Sounds like a great idea Jack!

John, does your new book show how to incorporate the push-ups into a balanced full-body program???

Thanks in advance for any replies. :pig:

[guynoakes]

Hi JP

Any news on the Push up book/dvd?

This is exactly what i am looking for!

Thanks
Guy

[MikeNY]

There is a booster rocket for Pushups, the Hollyweed Protocol. It is greasing the groove using wall, door, doorframe and counter pushups! Do as many sets and reps as you can, during the day the sets stake up. Once you are doing 300/350 to 700 Hollyweed Protocol PU you'll be stunned, the secret is most of the benifits comes from from the sweet spot, and this method hits the sweet spot. John's going to put this in his Pushup Book and some of the Pushup Guys here love the Hollyweed Protocol.

[gruntbrain]

I'll continue to pound the table for using an easily made suspension device as a great way to implement Holly's pushup protocol . Even the ISO belt over a chinup bar can facilitate the "Hollys"

[gs300tx]

Hey Stingray,

Here's the deal. In my soon to be released ULTIMATE PUSH-UPS FOR THE AWESOME PHYSIQUE I have a complete G-T-G Four Week Program to maximize strength and endurance. It utilizes different levels of intensity each day based upon the maximum number of Push-Ups that one can perform in one consecutive set in good form on the test day of each week which is Monday of each of the four weeks.

This is then followed by different levels of intensity(once again, based upon your test number) and duration. The duration interval is longer (up to 90 Minutes) the closer we come to our test maximum. For example: Lets say hypothetically that on Monday (test day) of Week 4) you knocked off 100 flawless reps at 6:AM. Starting at 7:30 AM (90 minutes later)and at 90 minute intervals thereafter throughout the day you will perform 90% of your push-up max or 90 reps per set until your last set at 9:PM. This would give 1,000 reps in total.

On Tuesday we drop the intensity to 50% or 50 reps and perform our sets at 45 minute intervals throughout the day keeping a written record.

On Wednesday we go to 30% or 30 reps every 20 minutes.

And so it goes each day being a different level of intensity and duration until the end of four weeks and then the person can continue on following week four and re-testing each Monday or or follow one of my other programs.

One thing I know for sure is that anyone can make huge gains in strength, endurance, and muscularity in world record time by following this program. In fact, I received this exact program from Dr. Laurence E. Morehouse (The Founding Director of the UCLA Human Performance Laboratory) whom I corresponded with in 1977 & 1978. Dr, Morehouse himself had been a Charles Atlas student in his youth and began a lifelong love affair with exercise and human performance as the result. The one thing he hated was a militaristic style of exercise that turned something that is empowering and pleasurable into sheer drudgery.

That is where my TRANSFORMETRICS approach to exercise is totally different than most other methods. Our only competition is ourselves. The only competitor that is guaranteed to be with us for life.

---John Peterson

P.S. In early 2009 I will be releasing a Push-Up DVD. On the DVD I perform My standard daily Push-Ups in sets of 100 consecutive reps each which include Atlas I, Atlas II, and Atlas III. I do not do standard floor Push-Ups which limit range of motion choosing instead the Atlas variations. (Ted Skup recommends 1/2 way down to parallel only, on standard floor Push-Ups which I do not personally recommend for athletic excellence because it won't deliver full range strength. This limited range of motion will in fact, cause the muscles to shorten over time) Pay close attention to my form on each set. It was through the G-T-G program as outlined in my book that I got to the point of sets of 100 reps after rehab form a horrific shoulder injury 20 years ago. In addition, I also perform a wide variety of other Push-Up variations that strengthen and sculpt the body from all angles and all positions.

John, do you mean early 2010? or late 2009? I hope its coming out soon!

[vegetus25]

Hey MikeNY,

How will we be stunned (size, strength, both)?

[MikeNY]

veg strength and definition and building muscle never hurt size. I found regular pushups just got a lot easier and limits were gone using the Hollyweed. gruntbrain is one smart Hollyweeder!

[vegetus25]

thought these posts might be of interest:

http://www.transformetrics.com/forum/showthread.php?t=221&highlight=hollyweed&page=2

http://www.transformetrics.com/forum/showthread.php?t=220&highlight=hollyweed

http://www.transformetrics.com/forum/showthread.php?t=147&highlight=hollyweed

[gruntbrain]

The Hollyweed protocol can be applied to many exercises -eg use some suspension gizmo that enables you to perform high reps with little or no rest for several minutes. Doin' resistance stuff nonstop for several minutes is a good way to simultaneously work strength & cardio

[gs300tx]

Hey John, will be the dvd be released the same time as the book?
Thanks

[Hank_Z]

I'll continue to pound the table for using an easily made suspension device as a great way to implement Holly's pushup protocol . Even the ISO belt over a chinup bar can facilitate the "Hollys"

Gruntbrain, for those of us who don't visualize these things automatically, can you please explain more visually what that would look like? I don't have a chinup bar, but I do have the ISO belt and some rope that I can suspend from other things.

I'm finally cleared to do some push-ups, as well as other exercises that my physical therapist recommended to heal from the shoulder bursitis. My doc injected cortisone two weeks ago. I can't even do 3 or 4 regular pushups without aggravating the shoulder again. So I'll be doing modified push-ups on the floor...as well as doin' the Hollyweed on countertops, etc.

[gruntbrain]

Hank
I lack the mental bandwidth to help much more, Although I mentioned a chinup bar, it's not necessary for suspending rope, webbing, & ISO belts. Securely suspend something then just grab & go. I'm confident you'll figure out how to COMFORTABLY perform cals. like pushups & rows on your custom made suspension setup

Hint : use bowline knots with rope to create loops that function as handles; add hose pieces for comfort