Your Workout Plan
How To Grease-The-Groove To Increase Pushups (as an example)
Perform sub-maximal sets of pushups frequently throughout the day.
Your goal should be to do as many pushups as possible throughout each day without accumulating any fatigue. You'll want to avoid exerting yourself in any individual set, and instead stay well below your maximum ability.
It helps to think of these sets as practice sets - performing sets of anywhere between 30-60% of your maximum repetitions.
If your maximum pushup score is 10 repetitions, then you would be doing sets of 3-6 pushups throughout the day (30-60% of max). Never go to muscle failure, or anywhere near it, when greasing the groove. Remember that GTG is all about practice.
Also, it's a good idea to keep a log of your pushup progress. So, keep a sheet of paper or training journal handy to record the actual number of pushups you've done each set. Then tally up your total amount at the end of each day, and try to beat your record the next day.
So, if you do 5 sets of 5 pushups on your first day, then either do 6 sets of 5 pushups or 5 sets of 6 pushups the next day. Over the course of four weeks, you can tally up a significant number of pushup reps, which will lead to dramatic strength and endurance gains.
Grease the groove with one exercise for 4 weeks - the first week being a break-in period to help your body adjust to the new training stimulus.
So, the first week, you would do GTG training every other day and gradually build up the frequency of your sets.
Day 1 - 3 sets of pushups
Day 2 - rest
Day 3 - 5 sets of pushups
Day 4 - rest
Day 5 - 7 sets of pushups
Day 6 - rest
Day 7 - rest
Then in weeks 2, 3, and 4, increase your training frequency to near-daily GTG sessions for the remainder of the cycle - the goal being to gradually build your training volume each and every session (increasing your total number of pushup reps each day).
Week 2, Day 1 - 7x5 pushups (35 total reps)
Week 2, Day 2 - 7x6 pushups (42 total reps)
Week 2, Day 3 - rest
Week 2, Day 4 - 8x6 pushups (48 total reps)
Week 2, Day 5 - 9x6 pushups (54 total reps)
Week 2, Day 6 - 8x7 pushups (56 total reps)
Week 2, Day 7 - rest
Week 2 Total Reps - 235
Week 3, Day 1 - 10x7 pushups (70 total reps)
Week 3, Day 2 - 11x7 pushups (77 total reps)
Week 3, Day 3 - 12x7 pushups (84 total reps)
Week 3, Day 4 - rest
Week 3, Day 5 - 13x7 pushups (91 total reps)
Week 3, Day 6 - 12x8 pushups (96 total reps)
Week 3, Day 7 - 13x8 pushups (104 total reps)
Week 3 Total Reps - 522
Week 4, Day 1 - 14x8 pushups (112 total reps)
Week 4, Day 2 - 15x8 pushups (120 total reps)
Week 4, Day 3 - 14x9 pushups (126 total reps)
Week 4, Day 4 - 15x9 pushups (135 total reps)
Week 4, Day 5 - 16x9 pushups (144 total reps)
Week 4, Day 6 - 15x10 pushups (150 total reps)
Week 4, Day 7 - rest
Week 4 Total Reps - 787