Greasing the Grooves: Increase Reps, Learn calisthenics skills Guide

Introduction:

 

 

In Calisthenics there is many methods and training styles we use to improve our strength, Endurance.

and one of the most best method for increasing Reps is "Greasing the Grooves". In this technique we choose and exercise of which we are going to do as many sets as you can throughout the day which means longer rests, more frequency. This will also get you familiar with the new exercise you are trying to improve and in calisthenics, this means new skills like: handstand, pull ups, one arms pushups, etc

 

How It's Works: 

 Greasing the Grooves works in the following manner: 

1. Choose an Exercise you want to improve: Exercises like: Pushups for example. You can choose any exercise (like handstand, pull ups, muscle ups, some variations) you want to master.

2.  Half the Maximum Reps you can do: Like: I can do maximum 10 pushups so, 10/2 = 5. If you get a decimal value like 11/2 = 5.5 then simply round-off the numbers and make it 6.

3. Do the Half Maximum Reps throughout the day: So, my half maximum rep is 5 so, I will do 5 pushups every an hour or two or any time throughout the day. Keeping the track of my Sets I did in a day and Reps per Set

 

 Conclusion: 

 Here You go with this method you can practice and master that new calisthenic exercise or you can increase the reps of the exercise you want to improve. 

I, Personally increased my pushups reps from 8 to 20 in 1 weeks just by using this technique. I did total of 100 pushups everyday. 

You can feel sore after the day but do it and you can take a 1 day rest. Your body will quickly adapt to this stresses. 

 For More Information on my pushup benefits, check this post:   

100 pushups challenge: benefits 

 

Important Notes:

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