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12/22/13 10:20 AM
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Authority Figure
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Pavel Tsatsouline’s “Grease the Groove” technique is very effective in maximizing the number of chin-ups. The trick is doing multiple sets of chin-ups spread out over the duration of the day, several days a week. This theory is called synaptic facilitation – doing frequent, non-exhaustive sets of a specific exercise to strengthen the nerve pathway. It is said that Bulgarian and Russian Olympic weightlifters have been using this method that makes them so successful in the world stage over the years.

 

For regular guy like us, the problem is scheduling time to do many sets of an exercise throughout the day. While juggling work life and family obligation, it just seems unpractical for most of us.

Now trainers are saying you can do a few sets of ladders per workout for as little as twice a week and see results.

There is an article by Pavel in the December 2000 issue of Milo magazine. The article explains “how to grease the groove on a tight schedule”.  Pavel reveals that it is a method used by the Soviet Special Forces to meet the Spetsnaz requirement – 18 dead hang pull-ups wearing a 10-kilo (22 pound) bullet-proof vest.

Here is the technique in details:

  1. Find a partner to do the Chin-Ups Ladders.
  2. You do a pull-up, he do one. he do two and he matches  you.
  3. Do it until one of you unable to keep up with the other.
  4. Start over.

What if you are training alone? Simply time your breaks by estimating how long it would take a partner to match your reps. Pavel especially recommend the small-interval so that “your odds of burning out are lower”.

 

If you want to maximize the volume without over straining yourself (which is always a good idea), learn to limit yourself. Stop each ladder one or two reps short of your limit. Say if you can work up to 10 reps, stop at 8. This approach encourages you to learn to listen to your body, know its limit. In other words, the workout is suited to be in tune with your body.  As Pavel says, “The ladder, on the other hand, enables the strong man to grease the groove of his chosen feat with extraordinary volume”.

12/22/13 10:21 AM
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panic686
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This is cool Phone Post 3.0
12/22/13 10:33 AM
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McFly
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12/22/13 10:34 AM
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CoreNobody
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I like the Pavel stuff Phone Post 3.0
12/22/13 10:35 AM
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Aaronrodgers=GOAT
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12/22/13 10:40 AM
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12/22/13 10:41 AM
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Pablo Duke
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Pavel kicks ass!

This works really well. Also helps break up a boring day. Phone Post 3.0
12/22/13 10:46 AM
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Cameron0000
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12/22/13 10:47 AM
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I'm going to give it a try. I've never gotten above 12 chin-ups in a set. So, it's time to try something new.

 

12/22/13 10:52 AM
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Kichigai X
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http://www.kbnj.com/FighterPullupByPavel.htm

Another pavel program. Almost everyday start with a descending ladder then add reps to the tail end:
Day 1 - 5, 4, 3, 2, 1
Day 2 - 5, 4, 3, 2, 2
Day 3 - 5, 4, 3, 3, 2
Day 4 - 5, 4, 4, 3, 2
Day 5 - 5, 5, 4, 3, 2
12/22/13 10:52 AM
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Jimmy is gonna be rustled
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12/22/13 10:58 AM
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ArmbarKing
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We should all be on the same page............every pic in this thread shows a pull up(palms facing away from you) and not a chin up(palms facing towards you). I imagine the ladder approach works for either, just good to know exactly what you are doing.

12/22/13 10:59 AM
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BrianASF
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12/22/13 11:08 AM
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Authority Figure
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ArmbarKing - 

We should all be on the same page............every pic in this thread shows a pull up(palms facing away from you) and not a chin up(palms facing towards you). I imagine the ladder approach works for either, just good to know exactly what you are doing.


Thank you. I don't know why, but for some reason I see palms facing out as chin-up. I'm a twerp. lol

Is there any reason the method wouldn't work both ways? I'm been focusing on palms out so I can get more forearm stimulation. But I clear my chin and rise about 3 inches above it with each rep.

12/22/13 11:08 AM
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JLSteckley
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12/22/13 11:24 AM
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The Pavel! Phone Post 3.0
12/22/13 11:27 AM
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ArmbarKing
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ArmbarKing - 

We should all be on the same page............every pic in this thread shows a pull up(palms facing away from you) and not a chin up(palms facing towards you). I imagine the ladder approach works for either, just good to know exactly what you are doing.


Thank you. I don't know why, but for some reason I see palms facing out as chin-up. I'm a twerp. lol

Is there any reason the method wouldn't work both ways? I'm been focusing on palms out so I can get more forearm stimulation. But I clear my chin and rise about 3 inches above it with each rep.


I can't imagine why it wouldn't work for both.  The pull up is the better exercise overall as it is more of a compound movement.

12/22/13 11:30 AM
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cluster
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Works for pretty much any exercise, I would suspect. Had good results with pull-ups and have been doing them with military presses lately. Saw some big gains in reppage.
12/22/13 11:37 AM
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BadDog
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12/22/13 11:46 AM
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Ttt to break 10 rep max Phone Post 3.0
12/22/13 11:49 AM
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GaspareBJJ
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12/22/13 11:52 AM
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bluekyle
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Cool. Thanks. VU op Phone Post 3.0
12/22/13 12:17 PM
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Palmala Handerson
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I bought a lot of Pavel's crap back in the day, I think I still have power to the people somewhere on VHS. Other than the fact it was comedy gold I found all of his stuff was shit. It looked like he recorded it on a handy cam and I really got nothing out of it. Anyone else buy into the dragondoor BS?
12/22/13 12:41 PM
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soundoff71
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Authority Figure & Kichigai X, VTFU, & thanks.

TTT
12/22/13 1:47 PM
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MmmozzY
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