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 - 7x7 pushups (49 total reps)
Week 2, Day 5 - 8x7 pushups (56 total reps)
Week 2, Day 6 - 8x8 pushups (64 total reps)
Week 2, Day 7 - rest
Week 2 Total Reps - 246
Week 3, Day 1 - 10x7 pushups (70 total reps)
Week 3, Day 2 - 10x8 pushups (80 total reps)
Week 3, Day 3 - 10x9 pushups (90 total reps)
Week 3, Day 4 - rest
Week 3, Day 5 - 10x10 pushups (100 total reps)
Week 3, Day 6 - 10x11 pushups (110 total reps)
Week 3, Day 7 - 10x12 pushups (120 total reps)
Week 3 Total Reps - 570
Week 4, Day 1 - 12x11 pushups (132 total reps)
Week 4, Day 2 - 12x12 pushups (144 total reps)
Week 4, Day 3 - 12x13 pushups (156 total reps)
Week 4, Day 4 - 12x14 pushups (168 total reps)
Week 4, Day 5 - 12x15 pushups (180 total reps)
Week 4, Day 6 - 12x16 pushups (192 total reps)
Week 4, Day 7 - rest
Week 4 Total Reps - 972