If you're like most people then you likely don't have time to live in the gym 3 or 4 days a week. Don't fret however, because that doesn't mean you have to settle for being out of shape. Use the Grease the Groove Method of training and you'll be able to get in shape even if kids, work, sports, or other obligations eat up your time.
What is the Grease the Groove Method?
The Grease the Groove Method is a training method Pavel Tsatsouline designed to stretch a workout or training of a particular skill throughout the course of a day, rather than during one workout session.
For example, instead of doing 100 push-ups during a single workout, you would break up those 100 push ups into blocks of 10 and complete them throughout the day until you reach 100.
Pavel believed that each person only had a few good reps in them, and after that, form would break down due to fatigue and cause bad habits and injuries. He believed working out in this fashion would produce the same volume of work, while lowering the number of bad reps and risk of injury.
Pavel's research showed that if employed correctly, the Grease the Groove Method could produce equal strength gains and improvements in fitness, while improving the muscle memory developed during training.
Little did Pavel know he also developed an ideal way for busy professionals to workout.
How can the average Joe Use the Grease the Groove Method?
Though the Grease the Groove Method was primarily designed around skill development, the method itself can be a powerful tool for busy guys to get in adequate workout time during those periods of life where daily responsibilities eliminate most free time.
Here are a few ways you can leverage the Grease the Groove Method to stay on your fitness game.
4 Ways to Use the Grease the Groove Method
#1: Focus on One Body Part
One of the best ways to use the Grease the Groove Method is to focus on one body part, and to train that part throughout the day. Like all Grease the Groove workouts, the key is to set a total repetition or time goal in the morning, and then execute on it over the course of the day.
For example: The goal here might be to work the chest by completing 3 sets of dips, 3 sets of push-ups, and 3 sets of crucifix planks. Instead of doing all of these during one workout, you might do one set each hour. Then, by the end of the day you will have completed all 9 sets. Even though these are spread out, the overall volume is the same as if you would have done them all back to back.
#2: Use Your Surroundings
The Grease the Groove Method is great for office spaces, parks, or just about anywhere. Maybe you don’t have an overall goal for the day, but you want to stimulate your whole body throughout the day. Great! look around you and find a way to incorporate your surrounds into your workout throughout the day.
In a building the easiest thing to do is to walk the stairs once or twice an hour. It may not seem like much, but if you walk the stairs 10 to 20 times a day, we guarantee your calves and thighs will be burning by the end of the day.
Same goes for parks. Bust out a set of pull-ups, dips, and squats while you watch your kids at the park. Then, when you get home do some more squats, a few sit-ups. or hold a chair out in front of your body.
Do something small everywhere you are and it will add up to a lot of work.
#3: Put a Weight In the Kitchen or Bedroom and Do A Set Every Time you Walk By
One of our favorite ways to use the Grease the Groove Method is to put a kettlebell or dumbbell in the kitchen and to do a set of an exercise every time you walk by. If you do one set of over head presses or kettlebell swings every time you walk through the kitchen you will be able to accumulate a significant amount of work over the course of an evening.
You can also install a pull up bar in the door way of your office and do a set every time you go in.
Especially if you run in and out of the kitchen getting kids snacks, feeding, pets, etc.
#4: One Mile or Minute at a Time
The Grease the Groove Method can even be used for cardio. Though it is obviously not the same as running 5 miles without stopping, the Grease the Groove Method can still be leveraged for logging miles and cardio time.
For example: Say your normal run is 5 miles, but you don’t have time to run because of a meeting or youth basketball practice. You can break those 5 miles up and chunk them out until you get to 5 miles by walking the stairs one hour; walking around the floor of the office another; and, then running around the park during your kids practice another hour.
However you plan to do it is fine as long as you reach your goal. FitBits and other trackers are great for the Grease the Groove Method; especially when you need to keep track of the miles traveled through out the day.
Conclusion: The Grease the Groove Method though originally designed for skill development, is a great way for you to train and burn calories even when life won’t let you. It can even become a fun game to play with yourself and can provide a great sense of accomplishment and satisfaction when you complete a fitness goal among all the chaos.
The next time you think you are too busy to train; try setting a small goal and work toward it throughout the day. You’ll be surprised at how easy it is to fit micro workouts into your day.