tl;dr of GtG below:
- "Greasing the Groove" (GtG) is a strength training technique popularized by Pavel Tsatsouline that involves performing high-frequency, submaximal sets of a specific exercise throughout the day to improve neural efficiency. By doing many easy sets (50–70% of max) with long rest periods, you build strength without fatigue.
I am mostly a beginner (male, 40, 250lbs, 6'4") and still have unfinished "newbie gains" that I've yet to achieve in most of my muscle groups. My side delts are very weak. I use the raised handle setup advocated by Jeff Nippard and many other youtubers but I struggle and consider it one of my weakest exercises. Here was my fully rested gym session a few hours ago where I mostly am attempting a GtG style because my goal is primarily weight loss and minimizing fatigue. I want to continue losing 30 pounds before I abandon a GtG style of splits.
- 8 reps x 15lbs (cable lateral raise, today)
- 3 reps x 20lbs (cable lateral raise, today)
In keeping good form, I estimate I can do 20lbs for a maximum of 6-7 reps (in good form) at cable-height "8" at my gym, so my question today is whether I'll gain strength if I do 3 reps of 20lbs daily for the next 3 months? To be more specific, am I likely to be able to achieve 6-7 reps (in good form) with 25 pounds, representing a 25% strength increase in my side delts? Or is 1 set of 3 reps daily a waste of time for side delts and I won't get 25% stronger side delts in the next 90 days using this protocol?
As an aside, my front delts responded extremely well to GtG training these past 3 months.
I gladly welcome the criticism! I want to get very strong side delts but I want to minimize mental fatigue. I have a tendency to push myself to the extreme because I enjoy the challenge, which is why I take ice baths 2-3 times per month and always on the lookout for new mental or physical challenges. 2 months ago, I knew I needed to dial back my mental fatigue caused by the gym about 80% so I came across the GtG protocol which seemed promising.
My priority is weight loss and I'm struggling with deficits at the moment, but I'm still down 80 pounds from where I was at 2 years ago. I'm doing low-carb with digital timers for salty drinks every 3 hours as that works great for me as long as I stay hydrated and consume plenty of salt. For whatever reason though, I feel like my mind is putting excessive priority to strength gains, which is exacerbated due to my daily gym habit. From July 2024 until November 2025, I would go to the gym 4-6 days per week and mostly do treadmill for 30 minutes at zone-2 pace. I would also do 1-2 working sets each visit to the gym with very little motivation or RPE because treadmill was my main focus and I didn't enjoy any of the exercises except leg press.
Starting later this week, I'll start doing cable lateral raises 2-3 times per week with proper volume of 3-4 sets per session of 8-15 reps with 3 reps in reserve.
I'd recommend just trying for 0-1 RIR, it's what I do on lateral raises (and most lifts) and I'd recommend it, if not for all lifts then at least for the ones where you don't run much risk of injuring yourself near failure. With lateral raise, failure looks like you just can't lift the dumbells or cables very far anymore, and you just put your arms back down. Shouldn't be much of a problem where injury is concerned. It's not like OHP or bench press 0-1 RIR which could be more risky.
Side delts are worth strengthening for anyone IMO. It's definitely a separate goal than weight loss, in fact bodybuilding style lifting / isolation lifts have nearly nothing to do with weight loss per se.