For the Atlantic, Olga Khazan writes about an approach to physical fitness called “greasing the groove”, which some people have translated into the Michael Pollan-esque “lift weight, not too much, most of the days”.
One way to grease the groove is to just do the exercise whenever you think of it. Ben Greenfield, in Beyond Training, describes how he would do three to five pull-ups every time he walked under a pull-up bar installed in his office doorway. By the end of the day, he’d have performed 30 to 50 pull-ups with minimal effort.
McKay opted for something similar: He set up a pull-up bar in his door frame, and every time he walked under it, he would do one. “You’re allowing yourself to practice more without going to fatigue,” he says. “If you’re constantly thrashing your body, doing max sets every time you do a pull up, you’re gonna have a bad time.” Anyone who has tried to climb the stairs to their apartment on achy quads after an overly ambitious leg day knows the risks of overexertion. Within a month, McKay says, he went from being able to do about five pull-ups to about 15.