By Rob Smith
Kettlebell master and strength training guru, Pavel Tsatsouline is a strong believer in ‘greasing the groove’ when it comes to getting stronger.
A popular method for strength training is to complete 3 sets to failure so that your body gets put under a lot of stress and therefore has to adapt to it and become stronger. Pavel believes in a different approach. He views strength as a skill, one that has to be practised just like any other skill.
Instead of going to failure for 3 sets, his method favours doing a higher number of sets throughout the day but with longer rest periods. Also, most importantly, only completing 40-60% of the reps you can manage in any given set. So no training to failure, not even close!
For example, let’s say you want to get better at push-ups, and the maximum you can do is 10 at the moment. Instead of doing 3 sets of 10 in one workout, you might do 10 sets of 5 reps throughout the day. You can try this by setting a timer for 30 mins intervals and complete 5 perfect push-ups every half hour!
These repeated sets, performed in a controlled manner, helps to ingrain the correct motor pattern in your neurobiology. Instead of forcing out a badly performed final rep, you instead become more efficient at the exercise and therefore have the ability to become stronger over time, with a much lower risk of injury.
This is great to break up sitting at a desk, and to get in a good volume of exercise, without the need to segment a whole 30-60 minutes out of your day for exercise.
Give this a go one day this week!