# Grease the Groove Grease the Groove (GtG) is a training method developed by Pavel Tsatsouline, a former Soviet military instructor. GtG is mainly used for increasing strength endurance (*ie*, maximum repetition count), especially for bodyweight exercises such as the pull-up. It revolves around three principles: light sets, high training volume and long rest periods. Imagine your objective is to do 20 pull-ups in a row and your max rep count is currently 8 pull-ups. GtG will have you aim for doing double your objective per day, *ie*, 40 pull-ups per day. However, you will do them in sets of half your current max, *ie*, sets of 4 reps, with at least 15 min rest between each set. To summarize, you will have to do 10 sets of 4 pull-ups everyday. Since you stop well short your point of failure, your body does not need to recruit type II muscle fibers, which take longer to recover. High volume means high neurological adaptation and high skill training, causing you to activate your muscles more efficiently and with better form for the specific movement you are repeating. All in all, this makes GtG particularly adapted for increasing your endurance for a specific exercise.