The ‘Greasing the Groove’ Push-Up Challenge: How I Doubled My Max Reps in Just 14 Days

Whether you are a beginner or an advanced exerciser, you’ve likely encountered a plateau in the maximum number of push-ups you can do in one set. As a personal trainer with over 17 years of experience, I’ve seen this firsthand across all fitness levels. Most people hit a push-up plateau after around four weeks of consistent push-up training.

I consistently get asked about the best training technique for escaping a rut. My answer for bodyweight exercises is always the same: grease the groove (GTG). It is simple, versatile, and excellent for folks with a jam-packed schedule.

To prove the effectiveness of this technique, I decided to take up this training method as a 14-day push-up challenge. I could do 35 perfect-form push-ups before starting this challenge. When I say perfect form, I mean chest to the floor at the bottom and elbows locked out at the top with each rep, no quarter or half reps.

My goal was simple — get to 70 reps in two weeks.

In this article, I share the ins and outs of this experiment, from the frequency of my push-up sessions to the unexpected benefits I discovered. We have a lot to unpack, so sit tight and read on. You will definitely take away a lot from this piece.

What is ‘Greasing the Groove’?

Simply put, GTG involves performing (practicing) the same exercise multiple times throughout the day. However, you stop the exercise before getting to the point of fatigue. Here are the main factors involved in the GTG protocol:

Frequent Practice

In this case, you will perform push-ups multiple times daily. The exact training frequency will depend on various factors and usually varies for each individual. But remember, these aren’t grueling, all-out sets. You must ensure good form and stop before hitting mechanical failure (where form breaks due to fatigue).

Neural Pathways

This is the main idea behind the GTG method. Every time you do a push-up set, you reinforce the neural pathways that tell your muscles how to do that movement without much input from the brain. Think of it as muscle memory. You want to get to a point where you automatically start doing push-ups every time you get into the position.

Adaptations

The human body is remarkably adaptable. It is the reason why we have survived and thrived for as long as we have. The GTG method makes your body and mind believe that the movement you are doing is incredibly important. Your neuromuscular system will eventually adapt to it by getting stronger, increasing your overall work capacity, and allowing you to endure more training volume.

The best part about the GTG technique is that it doesn’t require hours in the gym or leave you feeling exhausted after a workout. It is as good as smart training gets.

Plus, it isn’t limited to push-ups. You can do them for any exercise, including push-ups, squats, and even weight training exercises, but with a few caveats.

“Greasing the groove helps improve your performance in any kind of movement by requiring you to perform the movement frequently throughout the day at a submaximal effort. For example, if you want to improve your push-ups, you can perform sets of push-ups throughout the day, but you should only do about 50% of your max reps per set. The idea is that by frequently practicing the movement, you will improve the efficiency of your neuromuscular pathways, which will allow you to perform the movement more smoothly and with more power.” — Ryan (CPT, MinustheGym)

The 14-Day Challenge: Methodology

Now that you know the basics of the GTG, it is time to put that knowledge into practice.

GTG Push-Up Routine

• Sets: Aim for five to 10 sets of push-ups scattered throughout the day, preferably at equal gaps. The exact number of sets can vary depending on your schedule.
• Reps: Each GTG set should be 50 percent of your maximum effort. If you can do 40 push-ups in a single set, do a set of 20 in each GTG set.

Remember, there are no rest-pause sets here. If you are close to breaking a set on the 15th rep, you must call it a set. Don’t complete the remaining five reps after resting for a few seconds.

There will be days when you can’t even do 15 reps with the perfect form. Don’t sweat over it. Just focus on doing each rep with a perfect form. Stop the set as soon as your form starts to break.

Tracking Progress

Here is how to track your progress to ensure best results:

1. Daily Max Test: Since this is a 14-day challenge, you must test your max push-up reps every day before your first GTG set. This will be your benchmark, and you must do 50 percent of that.
2. Perceived Effort (RPE): Rate each set on a scale of 1-10 for effort. This will ensure you are putting just the right amount of effort into each set.
3. Journal: Albeit a little subjective, this keeps you accountable. Note any changes in your strength and how you feel after each set. Ponder on things you can improve.

Week One of Grease the Groove Push-Ups

It’s time we jump into the day-by-day review of how my first week of GTG training went. I’ll go over the sets, reps, observations, and challenges I faced throughout this 14-day challenge:

Day One:

I decided on seven sets of GTG push-ups for the first week. Since I could do 35 strict push-ups, I aimed for 17 per GTG set.

The key is to spread the seven sets evenly. Since this was my second GTG challenge, I nailed the programming. I did a set of push-ups every alternate waking hour.

Day Two:

I actually felt more comfortable, as if the first day had primed my muscles for this style of training. This was also when I encountered my first challenge. I had to run an urgent, unplanned errand, but I squeezed in my GTG set in a secluded corner of the shopping mall.

Day Three:

Since I was also doing my regular strength training along with this GTG training, I started feeling the effects of the overall volume. I woke up with significant DOMS (delayed onset muscle soreness). Although uncomfortable, I stuck to my guns.

Day Four:

I felt really strong on the fourth day and did 50 total reps in my daily max test. This meant I had to do 25 reps in each GTG set. By the end of the day, I definitely felt the effect of the eight additional reps in each set. It’s amazing how progressive overload works.

Day Five:

I felt I could improve my form compared to the previous day, so that became my primary objective. I recorded each set and critiqued my form for areas where I could improve. The good news is that my form was close to perfect.

Day Six:

Knowing that the first week was coming to an end, I added another five extra reps to my push-up max. I combined this workout programming with a calorie-deficit diet, and I was already noticing improvement in my chest and tricep muscle definition.

Day Seven:

As this was a 14-day challenge, there were no rest days here. However, I did just three sets to give my body time to recover. To be honest, I felt a little fatigued because of the overall training volume, but the sports massage came to the rescue.

Week Two

Let’s dive into the final seven days of this challenge:

Day Eight:

My max push-ups were inching upward consistently. On Day Eight, I could do 60 unbroken push-ups, and they felt much easier. I also didn’t feel as winded after the max rep set as I usually do. I bumped up the total number of GTG sets to eight.

Day Nine:

My triceps and chest were a little sore due to the added volume. It made the GTG sets more challenging, but nothing that couldn’t be handled.

Day 10:

I took things up a notch by adding push-up variations to the mix. I did a couple of decline and tempo sets to challenge my muscles further and experimented with different hand placements to ensure overall chest development.

Day 11:

I opened the day with good news—my push-up PR was up to 65 reps. This meant I had to do 32 reps in each set. The linear growth got me fired up, and I flew through the GTG sets like it was no one’s business.

Day 12:

Something unexpected happened on the third last day. I was so sore and fatigued that I decided to take a day off from training. It was probably due to the added GTG training volume and the grueling leg workout. Instead, I did 15 minutes of yoga to help with the recovery. I believe the rest day was crucial to prevent burnout.

Day 13:

I was ready to go after the rest day and tried another max rep PR, but I could only manage 67 reps with a strict form. I went from four push-up variation sets to six to make the routine more challenging and finish the final day strong.

Day 14:

My max push-up set was up to 70! I couldn’t believe I had added 35 push-ups to my routine in just 14 days. The adrenaline rush was enough to help me complete the 35 reps on each of the eight sets with relative ease. It’s crazy to think that this was the max number of reps I could do in one set before I began this challenge.

Results of the Greasing the Groove Push-Up Challenge

Here is what you can expect from this 14-day GTG push-up challenge:

• Strength Gains: I went from 35 to 70 push-ups, and I have no questions in my mind that you can achieve similar results, too, if you stick to the program.
• Improved Posture: Constantly monitoring my form for each rep helped me correct my posture. I noticed I stood taller after the challenge.
• Mental Toughness: This challenge is as psychological as it is physical. Pushing through the soreness will open new doors for you.
• Stress Relief: I hadn’t expected that busting out a set of push-ups during the day could be such a big stress reliever. I found myself hitting the floor every time I wanted to blow off some steam.

Common Misconceptions About Greasing the Groove

Here are the most common misconceptions about this training technique:

You Cannot Do GTG For Weight Training Exercises

I recommend my clients avoid using the GTG method for weight training exercises. Why is that, you ask? Lifting weights multiple times throughout the day can increase systematic fatigue, increasing the odds of overtraining and overuse injuries. However, advanced lifters who understand their bodies can give it a go, especially if they’ve hit a wall.

This Will Make Me Weak

GTG is about consistent practice and strengthening the neuromuscular response. You will indeed build overall strength if you stick to this training program for the long term. However, you must ensure you are not training to muscle failure. Stop before hitting the point of fatigue, and you will be golden.

I Don’t Have Time For This

You don’t need a dedicated workout session for GTG training. Let’s say you hit failure at 35 push-ups. In this case, you will probably do around 17 GTG reps to avoid fatigue. A set of 12-20 push-ups doesn’t take more than 30-45 seconds.

I’m Too Strong For Bodyweight Exercises

This is one of the most common responses I get from my clients when I introduce the GTG method. Honestly, this is just ego talking. GTG is about mastering a movement, not just brute strength. Think of it as mastering a skill rather than hitting a PR. I know several pro athletes that use GTG in their routines. If they are getting value out of it, you will, too.

Conclusion

The GTG method is one of the most effective ways to improve your performance at a particular exercise and boost your strength. Remember, this is your challenge, and you must pick the sets and reps based on your current capabilities and objectives.

As with all other training programs, consistency is king here. Feel free to tweak the plan on the fly to unlock your full potential.

If you need help incorporating GTG push-ups into your routine, please post your questions in the comments below, and I’ll be happy to help!

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