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 (50โ70% 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'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.