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.
Pavel Tsatsouline Workouts
In the book Bullet Proof Abs, Pavel Tsatsouline point out all of the wrongs when it comes to abdominal trainings. Pavel says that to use high reps to get cut up. Getting cut up only serves as a function of resting tension in the muscle and low body fat. Many people think that by doing high-rep programs they are going to cut up. Instead, they started to gain more mass, especially glycogen and water.
With high reps you feel sore and pain just by sneezing or laughing. Pavel suggests going heavy instead. Keep your sets low and you rest a lot. The trick is to find a challenging exercise. That is where the problem is. There is this belief that abs can be isolated from the hip flexors by eliminating the movement in the hip joint, like they do in the crunch. Pavel is strongly against that notion. Hip flexors can only be inhibited neurologically.
In the book Relax Into Stretch, Pavel Tsatsouline says that “Stretching is NOT the best way to become flexible!”. The statement goes against what we have think we know all this while. Pavel explains that the Western approach to flexibility has failed because it assumes that the muscles and connective tissue need to be physically stretched. Pavel thoughts on this are exactly the opposite. For him, you don’t need to stretch if you want to be flexible.
Contrary to the Western school of thought, Pavel says that what really prevent all of us from being flexible has nothing to do with “short” muscles, it’s the nervous system. The fear of injuring yourself fire up your nervous system to tense up your muscle. The muscles tighten up and resist lengthening. Russian scientists call it antagonist passive insufficiency.