Does Grease the Groove (GtG) have carryover?
If I become better at doing pull-ups doing GtG will that improve my deadlift?
Technique Development
One of the underlying component of GTG is the development of Technique.
Technique Training needs to be performed first in a program when you are fresh.
Technique is optimally developed when a movement is trained for single repetition with loads that are closer to your 1 Repetition Max.
Pull Ups For Deadlifts
There isn't any carryover from Pull Ups to Deadlifts.
Is GtG more applicable to exercises that have a large skill component such a pull-ups...
Pull Ups
Pull Ups have more of a skill component to them that an Leg Press, but...
Pull Ups are at the bottom of he pile when it comes to being a "Skilled Movement".
Does GtG train the fast-twitch muscle fibers?
Fast Twitch Muscle Fiber
These muscle fiber are optimally developed with...
1) Power Movements: Performing a movement as explosively as you can with a moderate load; 48 - 62% of 1 Repetition Max for Traditional Exercises.
2) Maximum Strength: Performing a movement with heavy loads that are 85% or higher of your 1 Repetition Max.
Fast Twitch Muscle fiber are elicited to a greater degree with Maximum Strength Training Movements that involve...
"Compensatory Acceleration"
This means pushing or pulling the load in an exercise as hard and fast as you can, regardless of he load.
Doing to innervates Fast Twitch Muscle Fiber. What important is "The Intent" to explode with the load in a heavy movement. Doing so quickly bring more Fast Twitch Muscle Fiber into play.
According to the Henneman's size principle in order to recruit all motor units (including those controlling fast-twitch muscle fibers) one must either train with high intensity (low number of repetitions) or train close to failure.
Fast Twitch Muscle Fiber and The Size Principle
The Muscle Firing Sequence is the same with all movements.
Slow Twitch/Type 1 > Fast Twitch/Type IIa > "Super" Fast Type IIb/x.
Car Race Analogy
Think of Muscle Fibers like cars.
1) Slow Twitch are a 4 cylinder Volkswagon Bug.
2) Fast Twitch Type IIa are an 8 cylinder Mustang.
3) Fast Twitch Type IIb/x are Hot Rods; a huge engine and just a frame.
In this example, the Volkswagon/Slow Type I Twitch Fiber is allowed go start first.
Then the Mustang/Fast Type IIa Muscle Fiber is allows to go.
Finally, the Hot Rod/"Super" Fast Type IIb/x Fiber take off.
The Fast Twitch Type IIa quickly over take the Slow Type I.
Then the "Super" Fast Type IIb/x blow past both the Slow Type I and Fast Type IIa.
Training To Failure for Fast Twitch
Yes, that is one way of innervating/working the Fast Twitch Muscle Fiber. It has a place in training.
However, going to failure in any exercise should be limited.
Going to failure in every training session leads to overtraining and mental burn out.
Explosive and Maximum Strength Movements
These movement specifically target/work the Fast Twitch Muscle Fiber.
In Explosive and Maximum Strength Movements the Fast Twitch Muscle Fiber are exhausted in less that seconds.
Targeting Fast Twitch Fiber Training
A more effective method of training and developing the them is..
1) Power Training: Performing Power Movements with 48 - 62% of your 1 Repetition Max with Traditional Strength Training Exercise.
2) Maximum Strength Training: Performing Heavy Movement with 85% plus of your 1 Repetition Max.
