Uploaded January 2023 | Updated September 2026, 2 weeks ago
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Many people wonder if "Greasing the Groove" can build muscle. Context really matters here, particularly when we talk about proximity to failure. Sets of 10 with your 20 rm is a very different stimulus when compared to sets of 3 with your 6rm, and the ladder is likely to be significantly more stimulating. Nuance aside though, to answer this general question, we need to understand that muscle is an adaptive response to our environment. For example, walking can be a potent muscle builder for someone who has been bed ridden, but it is not considered to be a stimulus from someone who is resistance trained. With GTG, we can certainly expect some muscle growth to a point, depending on the volume and proximity to failure. While it is not as potent of a muscle building protocol as training close to failure, if done over a long period of time, and done progressively, it can result in some very surprising and considerable gains in muscle mass. Whether or not this is sufficient for your goals just depends on what level of muscle mass you are pursuing.
For free programs, training courses, recipes, consultations, or to join the free community, visit kboges.com
Many people wonder if "Greasing the Groove" can build muscle. Context really matters here, particularly when we talk about proximity to failure. Sets of 10 with your 20 rm is a very different stimulus when compared to sets of 3 with your 6rm, and the ladder is likely to be significantly more stimulating. Nuance aside though, to answer this general question, we need to understand that muscle is an adaptive response to our environment. For example, walking can be a potent muscle builder for someone who has been bed ridden, but it is not considered to be a stimulus from someone who is resistance trained. With GTG, we can certainly expect some muscle growth to a point, depending on the volume and proximity to failure. While it is not as potent of a muscle building protocol as training close to failure, if done over a long period of time, and done progressively, it can result in some very surprising and considerable gains in muscle mass. Whether or not this is sufficient for your goals just depends on what level of muscle mass you are pursuing.
