Heard about 'greasing the groove' - doing frequent submaximal sets through the day to build a lift, especially pull-ups. Has anyone actually used it to bump their pull-up numbers, or is it overhyped?
It genuinely works for pull-ups and other skill-strength bodyweight stuff. The idea is frequent practice well short of failure - say half your max, several times a day. You build the skill and strength without accumulating fatigue. I went from 8 to 14 doing it.
Never to failure, just lots of easy sets?
Right - quality submaximal reps, fresh each time. Failure isn't the point, frequency and clean reps are.
It works because strength has a big skill component, and pull-ups are easy to do anywhere. A bar in a doorway and a few sets whenever you pass it. Low fatigue, high frequency, steady progress.
Caveat - it suits movements you can do frequently without much setup or joint stress. Great for pull-ups, dips, push-ups. You wouldn't 'grease the groove' a heavy deadlift. Right tool for the right lift.
Got it - perfect for bodyweight skill lifts, frequent and easy, never grinding. Putting a bar up at home. Cheers all.