You're Probably...Undertraining (Cold Hard Truth)
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- Опубліковано 8 лип 2024
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Timestamps:
00:00 Geoff Says Hello
00:10 Volume vs Effort? (YES)
07:00 Marketability? Not even once bro
09:00 QUALITY Volume IS Possible
13:45 HIT didn’t produce the best pre-steroid era physiques
RP: Natural Pro's Time Saving ALL SUPERSET Upper Body Workout
• Natural Pro's Time Sav...
Mr. America Heart (check his channel out, everyone should try HIT style training at least once)
/ @mramericaheart
GVS: Vince Del Monte: "I Got You With Some Good Marketing"
• Vince Del Monte: "I Go...
My Books:
Book 1: SWEAT (beginners/intermediates)
www.verityfit.com/product-pag...
Book 2: Ring Training For Hypertrophy (ring enthusiasts)
www.verityfit.com/product-pag...
Book 3: Resurrecting Your Gains (intermediates/advanced lifters)
www.verityfit.com/product-pag...
Can check the site for full Tables Of Contents of each book. Appreciate the support!
Custom Training Plans and One-On-One Mentorship:
Email geodude412 (at symbol thingy) yahoo (dot symbol thingy) com
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/ geoffreyverityschofield - Спорт
Almost all successful advanced natural lifters I've talked to had a phase where they did a LOT of VERY hard training. They didn't die. Some got injured. Some got burnt out. Adjust and move forward. But many adapted and even thrived on plans that might look silly to the average lifter today. In the silver era a lot of this stuff was standard. Doing more than a couple sets on a movement was just what people did. You only find what is too much by...well...doing too much. Don't be afraid of the work. You can always scale back volume, that is indeed a thing.
Just because you are natural doesn't mean you should coddle your body. It can recover from a LOT. With a reasonable plan that has a variety of joint-friendly exercises and rep ranges, you can build up to more quality sets than most people think, and you very well might HAVE to if you want to grow your best.
People usually want the extremes, either 8 hour arm workouts (that they do either ONCE...or most likely never) or 6 minute abs. The reality is that it's going to take a LOT of work to even sniff your potential, which is probably also a lot higher than you think (that's the good news). Listen to your body, build up gradually, get in your quality sets, track them over time (BOOSTCAMP IT) and keep learning.
I have zero issues with HIT if it's gotten you great results. That's fucking awesome and I love seeing people train hard. The bigger issue is that when it stalls it has a limited number of levers that you can pull to keep making progress, and you never see the ones that flatline on it but who would have kept growing just by doing a bit more. Quality and quantity BOTH matter, and you can often do more of both than you think.
Books that will help sort out the details (yes, they matter!)
Book 1: SWEAT (beginners/intermediates)
www.verityfit.com/product-page/sweat
Book 2: Ring Training For Hypertrophy (ring enthusiasts)
www.verityfit.com/product-page/ring-training-for-hypertrophy
Book 3: Resurrecting Your Gains (intermediates/advanced lifters)
www.verityfit.com/product-page/resurrecting-your-gains-finding-your-muscle-growth-formula
Can check the site for full Tables Of Contents of each book. Appreciate the support!
What if i rackpull till failure and superset that with cheatshrugs till failure
@@faithalone5081 doesn't sound like a very intelligent superset to me. Trying to do cheat shrugs with a fatigued posterior chain wouldn't be particularly productive. In general lower body compounds aren't very supersetable unless it's a very small movement like neck, forearms, abs, etc.
Thanks
I was just thinking about starting a yt channel and my first video was gonna be titled "F_ck overtraining" .. thanks for saving me time and energy, now I can go train in peace
What do you think of max euceda and sean nalewanyj, and just recently will tennyson low volume approach?
Bro said he is gonna improve camera quality but did exact opposite
Think the lense was smudged or something man I'm good at this UA-cam thing ain't I
@@GVSyour content is good enough i never cared about it
Hahaha
He films in the sauna. This is a video about recovery after all....
Regressive Underload or something
Greg is gonna get harder than last time when he sees this…
😂😂😂
With his maingaining parrot voice
Exactly
He's so annoying now a days
LOL
If the average person thinks they’re overtrained, what they really mean is they work too much and sleep too little, lifting weights is hardly a part of it
most ppl fuck up their food intake and sleep, thus get not recovered in time. but that's not an overtraining issue, it's a recovery issue
@@SkogensHjaerta If you do everything to recover but you still did not that is going to be overtraining though. I had this issue quite a few times, I slept and ate well, pushed myself and my weights did not went up, sometimes even dipped, thats when I take a week off, do some light cycling in the meanwhile and than do it again for a few months
@@collan580 yeah that's what deloading is for. but the point of the video is that almost nobody comes anywhere near to really NEEDING a deload.
Are your joints and tendons getting progressively more sore and painful if so u may be overtraining or it could be terrible form also
@@Theendoftimekaliyuga generally ppl assume over training with becoming chronically exhausted, which can be the case, connective tissue becoming progressively sore, is also an issue, typically being sore before a workout should be an easy sign to back off, while just being exhausted is tougher to decide since people assume it to just be mental and not physiological
I would say most people are not overtrained, but overSTRESSED
I had to start studying much harder in university and IT certifications to the point I was taking 2 naps a day and I had no energy to train. Definitely was over stressed but not overtrained
@@jonathancontreras633 naps are acceptable, and common in college, strangely after college people will say naps mean you’re old, no they mean you’re recharging
@@_baller depends on the person. I don't take naps because it ends up screwing up my rhythm and I always then have trouble falling asleep at night and getting a proper night's sleep which hurts me in the long run.
💯 life happens. War, taxes, murder, tornados, disease, one of the kids die, family member dies, layoffs, company closes, house fire, car crash,.....
@@zerrodefex if they happen, they happen kiddo, that’s the point, if they harm your sleep, you probably don’t get much sleep to begin with
Absolute facts and a reality check most people need
“It’s going to be hard, it’s going to be harder than you thought it would be, and that’s why most people don’t get the physique that they want, because it is difficult, but that’s what makes it worth it”
Bs. It's very easy to overshoot and regress due to systemic fatigue
@@Shvabicu I use to think the same way. I’m doing way more volume than I’ve ever done and I go beyond failure or failure every set and feel fine. Sleep and not underestimating your capabilities, goes a long way
@@daviddietsch I ran a 4 week block of high frequency where I completely broke down by the fourth week. I could only pull my 6rm deadlift for a single and just left the gym after that first set of the workout. Took a week off afterwards and I'm making insane progress on less frequency and volume now. PRs every session. You simply can't recover from some things no matter the sleep. Also, it heavily depends on exercise selection. If you're only doing bb isolations and machine compounds, systemic fatigue will be nowhere near someone who does conventional dls, barbell squats etc.
@@Shvabicu
1. Your work capacity sucks
2. You're too green to know anything if you're making PRs every session
@@AlgernonBrosplitz no, it doesn't. My cardio is very good as well. And no, I'm well into intermediate at 155/125/190 kg SBD. Your effort must be low.
Most people get a feeling of overtraining because of their state of mind.
Always stressed= close to 0 recovery ===> overtraining/burn out symptoms
Or no sleep
@@faithalone5081 I thought that was the case for me but turns out I was just rushing progressove overload (doing weight I couldn't manage for more than a few reps and doing sets on that)
@@Akathysia this. I was "forcing" progression because SS taught it that way and it was working fine for a while until the tendonitis manifested. Also my sleep quality had already been crap for many years.
@@Akathysia Been there, done that. My sign was the permanent lower back soreness, knee pain, and lots of disdain for lifting where as before it was fun. SS did a number on us.
Idk who SS is but yes not getting enough sleep, increased stress levels on top of hard training will lead to that fatigue which presents itself as overtraining. I get where he's coming from
Oh and I'll post the 140k Q&A on the community tab sometime this weekend!
Cant wait
@@JT-gk4qk I've made many videos on this, and written a book. Bulking was a big part of it. Exercise selection, technique, programming. Tons of factors. Coming up on 10 years of lifting, I'll do a full recap of my training history around September.
Hell yeah
Undertraining is killing your gains!!! We've come full circle.
FULL CIRCLE IS KILLING YOUR.... Ok, that's too much.
The limiting factor for a few of us isn't that we can't add sets but rather we can't add time in the gym. For me the only variable I can really manipulate is intensity because I just can't be spending more than 1.5 hours in the gym every day and I'd need to cross over that in order to add more sets (unless I compromise the rest times between sets)
1.5h is more than enough
Sometimes it's not though. That is only 6 exercises if you take, on average, 15 minutes each. 2 minutes a set, 5 sets and you're at 10 minutes of just waiting. Some sets take longer than others and people often want to also do some cardio. 90 minutes is not a whole lot of time. @@joojotin
@@mcgruber The time recommendations come from rest times and number of exercises and sets. If you have 5 sets per exercise 6 exercises that is douple or triple too much the amount of work you should do when training close to failure 1-0 RIR.
Only fullbody workouts should last 1.5 to 2 hours if even then. What you desrcibed is huge overkill.
I really dont know how you assume that is something you should do. Maybe you are one of those who think volume is king? If so huge mistake, you have forgotten fatigue completely, which also means you are not advanced.
@@joojotin Double or triple too much? Am I talking to Mike Mentzer? Who the fuck is saying 2 sets is the most you should be doing? There are literally studies on people doing 52 sets of quads a week and are still seeing gains.
Stay small.
@@mcgruber Nowhere did I said 2 sets. I just told you, you train like idiot. No the 52 sets group did not see more gains.
People forget the work capacity is another training parameter that they can train and manipulate. Overreach constantly (and recover after) and you'll increase work capacity.
When it comes to overtraining in my experience is joint fatigue is the real killer. As someone who has an asshole shoulder, it's really easy to lose shoulder strength and stability throughout a workout let alone a week of lifting,MMA training and doing a moderately physical job. I have re aggravated my shoulder so manytimes training how I like. But now having hard limits on any form break down has helped maintaine me being pain free but actually feel stronger everywhere else in life despite numbers on the bar being way lower than they used to be for that rep range. Overtraining is something that can quickly sneak up on you espcailly if you have pre existing conditions.
Well said.
So true... Besides myself and my friend (who is 19 and hopped on juice sadly), I legit never see anyone getting to or even close to failure. It's a sad reality where people are not willing to put in the work
So much this. I very, very rarely see anyone go to failure (or close) in my gym
That's probably the choice of your gym.
@@tomaszsosnowski9279 You know what you may be correct. My first gym was cheaper and it was a fully commercial gym. The new one I go to is more expensive and slightly private-esque but not too much. In the old gym people trained harder
It's almost like every body is different and everybody should experiment to see what their body responds to instead of being a sheep
Thank u for keeping us big as hell
Bruh I just cut my volume in half and I feel so much better. I was doing like 6-8 sets to failure per body part per week and yeah I was definitely overtraining. Hany Rambod will go hard with his athletes for a week or 2 and then have a low volume week or 2 to help them recover. How often you can push the training depends on how quickly you recover.
I define overtraining as more fatigue than your body can adequately recover from
Don't waste your bulk - train hard 👤
very true
Mmm too late
The hardest part about training is having the discipline to SLEEP more. I love to train hard but then in the evening, I want to do other things than get more hours of sleep in. Gotta get the priorities straight and commit, sleep is one of these priorities.
I’ve gotten good results from low volume high intensity, but I’ve seen the best results doing higher volume.
I don’t think it’s a bad idea to bulk and track your progress trying both. Try a 4 month bulk and a 1 month cut and actually see how much you built. That’s exactly what I did these past 5 months and I learned a lot about lower volume workout (6-8 sets per week to failure specifically).
I maintained my muscle and gained very little training every single set to failure with each exercise every 4-5 days.
I grew better on 12-18 sets, with the same level of intensity.
Yo this is what I need to hear. Keep them videos coming man. I appreciate it
This is all so trueGVS💪🏽
One of your best videos, Geoff, for that I salute you!
Awesome video
Since I have discovered your channel, my gains really increased. I feel like the increased intensity in my workouts is one important dimension of my recent progress. All I have to do is, recovering well between sessions. x)
This is why I fw you brodieGVS. You’re the only person on here that unapologetically goes ham regardless of the fear-mongering of too much volume. I always laugh when I see these volume vs intensity debates bc these people are so pathetic and helpless. Like aw geez I wanna work out hard and I wanna work out a lot but I just don’t now which gosh darn one to pick🙄! Everyone always acts like you have to sacrifice one for the other when really you should be trying to maximize both (within reason)
I edge to you geoff
So you're always leaving a rep in the tank?
@@Universalaud thats the way brother
@@Universalaud😂😂
Great video as always 🦾🦾
As a natural the greatest thing I ever discovered was Reg Park's Mr Universe course. Yes there was an ungodly amount of volume, but now I weigh 230 lbs at 6' 2" and have built a relatively classic physique. Jamie Lewis talks about this all the time. Yea Steve Reeves for example did full body 3 times a week, but he was also doing handbalancing and callisthenics at the beach all day every day. This goes for the earlier York systems too, off days were weak point/fun days.
Send link to the reg park routine please
Yea there are some CRAZY workouts on Jamie's site. Very much not safe for work and lots of enhanced anecdotes but yea, good inspiration overall. And 230lbs is stacked!
There are other routines Reg used, but this is one I have used with success in the past. His training for power/1958 Mr Universe article is also a treasure trove of information. ditillo2.blogspot.com/2009/05/how-i-trained-reg-park.html?m=1
Thanks bro, there really is no natty limit
It’s cool to see the amount of passion GVS puts into his messages.
After a long recovery, plenty of time to watch GVS, I’ve finally found the formula of intensity, volume & recovery that works for me. I lift 4 on, 2 off, with only mild soreness and continued strength improvements in my rather experienced body. Simply put; I you look like GVS when you train, you will improve if you are eating and sleeping well.
6:19 Horsecockery influence ftw
Easily one of your best videos - FACTS! Straight up FACTS!!!!!
Recently I’ve been messing around with slightly higher volume than I’ve been doing to make sure I’m hitting everything as hard as I can. I find that when I go up in volume my effort tends to go down and progress slows down as well. Still testing around with it to be sure. I personally think it’s more of under recovering for myself instead of doing to much. Always nice to hear some reassurance that you can’t just b*tch out in the gym and you have to try new things to keep progressing💪🏾
All about finding that sweet spot where there's enough quantity but the quality is still high. When I find quality dropping I tend to scale back, quality (both technique and proximity to failure/effort) is always a high priority.
GVS is a former endurance athlete with very high work capacity (part of it innate and part of it from training). Training and recovery is his job and lets him pay bills.
I think he really overestimates normal-people-with-sendentary-jobs' work capacity. He really is an outlier for it as he even had good result with german volume training which is honestly a stupid, gruesome program that most people just don't make progress with as it's just too hard to recover from.
I think most people would gain a lot from focussing on increasing their work capacity ( after getting their newbie gains and developping proper technique). All of the really jacked natty dudes I know have really high work capacity and I think it's not a by chance.
@@garak55 You can build work capacity by simply creeping up volume slowly
@@garak55Work capacity is bs for trying to grow muscle. Unless you are very out of shape, it won't make difference.
@@joojotin If you need to end your set before 3 RIR because you're gassing out, yeah it's a pretty big problem to grow muscle. If you can't recover from 5 sets of legs and you need to constantly have deloads and reduce volume all the time, it's also a big problem. I'm not telling you to run a marathon but being fit and able to recover from stuff is a useful ability to develop.
I thought I was overtraining, but I was just using sloppy form and injuring myself.
Yep technique is a huge part of it, and knowing yourself. Most lifters who have been at it hard for 5+ years know where they break down, and how to avoid doing so.
@@GVS True, I've been lifting for almost a year and I thought I good to train shoulders like 4-5 days a week but I got a minor shoulder impingement. It's almost better now after a couple weeks, so I'm going to get back to lifting but be more aware of my shoulder joints.
This is generally great advice
We need more channels like this 👍
This advice was good to hear, and your hot bod was good to see. I will certainly try being harder and longer next time and see what happens.
Overtraining can manifest itself in a continuum ranging from pissing pepsi to not being able to lift as heavy as your last workout (assuming all other variables held constant, e.g. weight); so I disagree that "if you're only lifting weights, the chances of you overtraining are pretty damn close to 0" - no shit lifters are unlikely to get rhabdomyolysis, but that doesn't mean they're invulnerable to overtraining.
I agree. I think his phrasing was a little cavalier in the intro. ESPECIALLY if you are able to train hard you are able to under recover. If you couldn’t, there wouldn’t be a recovery process for the body to adapt to anyway.
Personally I find inserting more rest days (ie 2 on 1 off) allows a lot higher effort in the gym and a greater stimulus per workout.
I think the video is better received in terms of INTRA workout workload rather than weekly or per microcycle workload. I think pushing it harder and longer in each session makes sense, but it might be better in the context of more rest to allow recovery from that greater stimulus.
Yeah Geoffrey's bias is high volume because that's what he responds to and that's how he likes to train. He's definitely an outlier in that regard and sometimes it seems like he forgets that. Most beginner and intermediate lifters I see in the gym are doing too much volume and too little effort.
While I may not experience "over training syndrome" that doesn't mean I don't understand when I'm overreaching and would benefit from a deload. If you're training hard it's inevitable that you will benefit from taking a deload in some capacity at some point, probably every few months or so.
Obviously you are correct , despite the denial this channel is no different to any other, he needs to say provocative stuff to gain views.
Its off topic but i find it hilarious after your technique cyborg video dr mike keeps making videos with HUGE GUYS ( clearly not blasting drugs ) working out with TINY weights.
Cant wait to get back into the gym tomorrow after a shoulder strain
Overtraining is when you do not give your body enough time between workouts to recover with the ability to perform to the same level as the previous workout. If you over train for long periods of time injuries are likely to occur.
Right. Its also the reason most dedicated lifters plateau.
More hard work sets, more often. Yeah, lots of people aren't gonna like hearing that. But I'd agree it's what most of us need.
I'm one of those who responds well with high intensity/low volume. I have an extremely laborious job and this type of training helps me get in enough rest and my job is excellet pre-exhaustion generally. It's great when people notice your physique and hard work.
Thanks Geoffrey, great video.
I started experimenting with lower volumes recently. I trained to failure or beyond with anywhere between 4 and 8 sets per week. It worked great for a while and I felt awesome, but I stalled pretty quickly unless I was bulking hard. I'm now going back up to 6-12 sets and have experienced better progress with minimal additional recovery demands. My back still needs more than 12 though. I follow that guy you mentioned. I watched his videos. He is not completely unreasonable about his stance, unlike many HIT advocates, but I do think he is unaware of the reality-3-6 sets is just not enough for many intermediate and advanced lifters.
I love this philosophy. Very nice man. Overtraining is overblown.
Hi Jeff, tried your recovering powerlifting program and man,the rest pause on upper 2 were brutal; also i always underestimated how much work can be done in 2 sets, i am an early intermediate and i think im gonna stick with this one for a long time even when cutting. Thanks for all your work, cheers.
Glad you made this video just a few weeks ago I up'd my volume (doing 3 sets of everything before now doing 3-5 depending on the lift) and have been seeing great results I've been adding a rep every session which I wasn't doing before
Great vid.
There is a common message i see on social media that I think leads to undertraining and effort issues. That message is you do not need to get sore to grow.
I believe this leads to training intensity, volume and all-around effort issues. As soreness can be a good tool to use to measure all those things.
When I started training with the mentality of always trying to reach that place of soreness, I found myself hitting that threshold much more often than I thought I could.
I used to think it was difficult for me to get sore in certain areas. i realize now I wasn't getting sore because i wasn't training that area hard enough to get sore.
Right. No one wants the truth. Great video 💪👍💯
Hey bro I appreciate this video. Ive recently increased my volume and decreased rest periods in between sets and doing it 6 days a week as of 3 weeks ago and my strength gains are up and my body seems to have gotten used to the frequency. Glad for the insight.
needed to fucking hear this thanks lots
This guy saved my lifting career. ❤
Nice video man, I wish I had it in me to workout for 10+ hours a week
8 - 10 sets a week per body part is for sure the sweet spot, atleast for me as an intermediate
Not spending mutiple hours in the gym, but still getting muscle and strength increases week by week
I mean thats basically maintenance volume, so its definitely not the sweet spot. No one I know thats big got big off 8 sets a week.
@@BigronnieTriceps Nothing wrong with 8 sets. At the end of the day your performance slowly increasing is the most important, whatever volume you need to do that is what you should be doing. Let progress dictate volume, don't do volume for volume's sake.
@@BigronnieTriceps from ur wrong mindset i can tell ur so small
had my personal best 3 years ago. have matched my prs but not above. time to lock in.
It was relieving when you started rowing that EZ bar. I thought you were gonna curl it 😂
Thank you for being my friend.
Tbh if I feel super sore and I go and hit the gym I become weaker on my exercises, it really depends on what you can recover from if you know how to train sufficiently hard
Soreness goes away after you've trained hard consistently for a few months. Soreness usually means you aren't used to using that muscle or that you are doing junk volume, in my personal experience. If you go hard 4 times a week the soreness will go away.
@@AdventureThroughLifeI agree,but if you love training you would have no problem doing that and doing extra stuff on hard movement patterns like squats for example,which will lead to more soreness regardless especially with free weights
@@AdventureThroughLife so if someone says, im regressing on my lifts, im not making progress, your advice would be keep doing that for months? lul
@@AdventureThroughLife same. I tend to only get sore if it's a new movement or one I haven't done in a long time. After the 2nd workout with that exercise the DOMS from it is much lower and by the third or fourth time there's no soreness after. Also doing the same exercise at reduced load often "flushes out" the soreness as well.
@@goggins6121 no if you're regressing more than a couple sessions in a row you need to adjust something. A regression once in a while could just be from poor sleep the night before or a lapse in nutrition, if it's multiple sessions in a row there is an actual problem.
>cold hard truth
GVS confirmed tough-guy hardcore enjoyer?
Now I can't stop picturing GVS throwing spin kicks in the pit.
that is a sick mental image, I kinda hate harcore moshing, but then I did some spin kicks in the pit a week ago and it was blast. Cant wait to do stuff like that when im hench
Loved it when he said "Sometimes less is more, but most of the times more is more"😂
GVS youre great and have some of the best takes out there. Been working out about 2 and a half years, have been plateaued for about the last year with only minor aesthetic changes no increase in strength or size. These past years I have been working about 5-7 times a week always working out while other body parts are sore. Last couple months I started working out 2 days a week, upper and lower day, and only work out the next day when I am completely recovered from the last day. Ex, wont work upperbody until legs are completely recovered, then legs dont come until upper is sore. I also started doing upper body completely with calisthenics, and lower only in gym, with up wards of 8-10 sets of squats with different variations. I have not had progress like this since I began. Im up 10 pounds, my lifts are up 20, I feel better. I do think there really is something to systematic rest and how important it is, I'm not saying that volume is bad, but recovery is better. I do think this is just working right now because Im kinda shocking my body, it will adapt. I also workout less, so burn less calories, and have more time at home, so eat more, this also contributes to my gains, but thats only possible because of this low volume workout. Right now I am loving it and it is working, I am sure I will plateau with this aswell and will need to adjust some things, I just hope to recognize when this happens sooner. Because I kinda have wasted a year I feel like, not making any gains.
Your a fuckin inspiration man. Keep up the good videos. You can't put limitations on others like that though. I started to get horseshoe shaped triceps... Are you saying I shouldn't have tried to do that? Because looking like you is unrealistic? Man you got to inspire people more. Preach the hard work part sure... But most people fail not because of their own genetics... (In some rare cases it can be)... It's because they trained and dieted wrong. I think "TONING" and higher rep workouts combined with training to failure... is so underrated that it's ridiculous that nobody else has figured this out by now. I call it "endurance weight lifting". My free training program is against the normal ideology but I promise this shit works... And that it will work for anyone that tries it. That's why I made it FREE... So they have no regrets if they try it. They lose nothing. 3 days of super hard work a week. Full body workouts... Working out every other day.
You inspired me to push myself and I don't think that was a bad thing... No matter how you try to spin it. I also have that "fuck you nobody else can tell me what I can and can't do" type of attitude. Maybe that makes a difference with my gains.
Great video GVS. I am saving this one in my inspiration category. All the years of hearing how I should be terrified of overtraining and I never bought in. Who ever became great at anything in life by doing just a little bit of it?
S tier content and D tier camera wtf
We're all gonna make it brazzz
I doubt it
Except for the guy who said that.
L + enhanced + leg skipper + candy crane DL form + junkie
@@FTCRW this is a mystery to me
slightly inspired by your advice I have stopped putting goal sets in my workout plan. Now i just have a rep range, and I continue doing sets to failure, until I can't get in the rep range without changing the weight. Hoping for some work capacity gains!
There are many people at my gym who are always there when I go but you can’t even tell they know what a gym is
Agree!
"There's no easy way out
There's no shortcut home
There's no easy way out
Givin' in can't be wrong"....
did the whole a lot of volume things, plateu constantly, feeling sluggish every day in the game, trained 6 days a week, tendonitis on multiple places, minimal progress body composition wise. Started 8-13 sets per muscle a week, injuries improved a lot, progressive overload regulary, body composition improved, feel energized when going to the gym. Its not a gimmick, its not to sell stuff. Your whole training is just more volume, nothing else. Good thing people like max euceda, davis diley, paul carter, TNF, JPG, ryan jewers exist. Helped me tons. Was following people who only preached you need to kill yourself in the gym and do more volume volume volume. Lucky there are people who know their shit
Yeah GVS has a volume bias (as he's an outlier) and is a bit out of touch with how average people respond to training. Just like Mr. America Heart is an outlier in terms of low volume, GVS is for high volume. Just seeing how the majority of people train at your local gym should clue you in that's in not lack of volume that's the issue, more so their intensity, strength, and lack of eating.
I started following Paul Carter's advice 3 months ago and I'm progressing fastest I ever have not counting my newbie era
You really nailed it with this one. I always was a advocate of high volume with close to, and even sometimes beyond failure. And it absolutely worked for me, doing 140-190 total body working sets a week for over five years now. No one wants to go through this, because this mentzer mentality spreads lilke plague on social media at the moment and people are just prone to buy in to this mentality that less is more, because its easier.
Everyone trains "ideal" nowadays, sitting on a desk for eight hours straight a day, thinking 3 lousy sets on the pec deck in the evening is the sweetspot of growth.
Will Tennyson did an interesting video recently where he scaled back the volume a fair bit and seems to have seen results. All I know is that longer training sessions/more volume turns my sleep to crap. I'm going low volume and there's nothing you can do to stop me!!!!
Both work and have different usages.
I just got done about a month ago with my “volume reset” because my volume got so high in the year or so. That’s suppose to be kind of a “maintenance” phase but I definitely had gains (the lifting was volume probably cut by 2/3rds and weight slightly over what you would be doing otherwise). My theory would be a combination of the higher weight gave a different adaptation and the lower volumes actually gave my body the chance to fully heal from the high volume beating it took for almost a year.
@@amorfati4927 Yeah that makes sense. I'm going to try upping the weight and intensity but dropping the amount of sets. Also going to try slightly shorter rest periods between sets. I used to be under a minute between sets for isolation and about 2 for compound but gradually drifted to bigger rest periods. We will see how it goes!
Let's fuckin go bebe!
overtraining with squatting and deadlifting heavy and frequently is actually very achievable. Dont’t know how you can say otherwise
He did mention it. He said "choosing exercises with less systemic fatigue"
I like to think I'm one of those guys that does train hard, I despise taking weeks off and with my job and lifestyle I sometimes burn the candle from both ends, that being said, I've also suffered symptoms from what I would say is overtraining and overuse.
Tendon and joint pain,
Injury despite having good form
Fatigue that doesn't seem to go even between rest days.
And I would argue a loss of appetite too.
I've been watching the UA-cam fitness guys for over three years now and there's always been one constant between them all.
You've got to train hard.
Ain't no shortcuts with us natty guys!
I been on a “low volume” training approach for the last year and it’s been good for me personally. I feel like I am able to push more on one set. Granted I work up to a top set, sometimes 2 sets depending on my energy level and the given exercise.
My question is, wouldn’t it be good for seasoned lifters to occasionally scale back the volume to resensitize the body to volume once more?
The reason this is a conversation is think is because a lot of people workout but then do not know how to train. Thats why im grateful for sports because the effort and intensity needed for the gym is so much less fatiguing and easier mentally. I can train super hard over and over again because i am extremely comfortable with being uncomfortable.
100% agree with everything you say. It's another way of coping that anyone who trains harder than you must have genetics/ PED advantage, so coming to the gym for an hour 3 times a week and doing 3 sets of 10 on a muscle group is the most optimal workout possible (for example). If people are too busy to train longer, that's understandable, but don't conflate that with an inability to recover from anything more.
I know from experience that you absolutely can overtrain compounds to your own detriment, especially squats and deadlifts, but that isn't an issue most people training for hypertrophy face.
i agree with you all the way! Ive been training natural for over 17 years and my training have been higher effort and volume than most people. Im benching 315 for 10 reps and ohping 225 for 8 reps im happy with my results compared my other friends who always say my training is too much
Yesterday I got a new PR: 50 total chin-ups spread across 21 sets to failure, in one day. My abs/obliques/pecs/triceps were slightly sore today, but that was about it. I did take a rest day today, but that was due to other factors. I'm probably fine on volume, though normally I do 6 sets per exercise per day, but at times I have days when I shoot for a volume PR and the above is what it can look like, depending on the exercise (most of my volume PRs are around 12-16 sets, at present).
I'm 37, natty, and have been training for under 11 months now, with rather good results - including losing over ~25 kg and going from ~39-42% body fat to under 27%.
This video made me remove rest days from my program
I think two sets of failure or very close to failure per exercise is all that’s needed no matter who you are. Intensity always wins in my opinion.
I agree with this. Two sets with both of them having either myo reps, or negatives upon failure, or a dropset is what serves me well. Interestingly, one set to failure and nothing more doesn't really give me much muscle growth, but it gives me significantly more pure strength gains than doing any more than that.
Yep. Jeff Alberts does 2 sets per exercise, 6-8 sets per body part per week and is a natural pro. It’s laughable that recreational lifters think they need to do 20+ sets.
As much volume with as much intensity as I can muster is what I’m in the gym for 🤓 I can’t understand most folks who don’t want to try for the combo. It’s both a fun and winning combo
You should make a 5 day plan on boostcamp
With the hype around high volume nowadays i think people do it and dont realize how much the quality of their sets has gone down. Were not robots, its human nature to pace yourself in one way or another. You mentioned it in the video, and your training backs it up. You have to be VERY intentional with maintaining quality, and thats a skill as well as potentially limited by lifestyle. Good vid.
This is something I realized during this current cutting phase I'm going through. For the 1st time in years I tracked every single session on a notebook (paper), and I noticed that in almost all exercises not only I didn't drop weight/reps, but ended up increasing them (sometimes only weight, sometimes only reps, sometimes both, but almost never had to "regress" in any. Stalling was inexistant). This, in my eyes, is a clear indicator that I was training "way away" from failure before (my 2 RIR was actually more like a 5-8). And it shows because I didn't lose any muscle, but my previous bulk was bad because I gained a lot of fat, mostly thanks to my lack of real effort during my trainings. Thanks a lot for raising awarness about this topic Geoffrey because I believe this is something much more common than people think. Cheers.
You shouldn't really lose strength when cutting unless you are going from like over 15% bodyfat down to stage lean
@@iangraham-white5717 I totally agree. But what makes me think I was "undetraining" before is that I was improving in weight/reps almost constantly. But again, I agree, strength losses should occur when you are around 10% BF (which I'm not. I aim to a 12% at the end of the cut and do a correct bulking until the end of the year). Thanks for your feedback. Cheers.
@@rodrigoramos3871 ultimately we all just got to experiment and find that thing that allows us to make progress consistently past newbie gains, for me that was training arms away from chest or back and being more intelligent with how i warm up for my first two exercises (i now do something like 50%e1rm for 10, 75% e1rm for 4, and 85% e1rm for 2 then working sets)
@@rodrigoramos3871 from ur wrong mindset i can tell ur so small because u calimed taht u were gettign stronger then u aint overtratining
That thumbnail is crazy 😂
I judt dont know whats going on. I start a full body workout and on the second dang day when doing triceos exercises i could tell my tendon was angry and at night it started tingling. And that was after not even going to full muscular failure on any of the sets. How do you work past that? Just push theough the pain? Last thing i want to do is add more chronic pain to my life.
both! over training and never training hard either
junk volume which just makes you tired and puts you in a perpetual hole where you cannot gain strength anymore but never pushes your limits.
You can only fix it through healthier hormone levels (via lifestyle) and awareness practice so you actually notice what is happening in the body.
Without working on awareness you won't know if you are over training or under training or like I said option C - both.
I usually take every set to failure, and I still recover. Amazing.
As long as you are progressing - why do more? Use the minimal effective volume. But if your workouts are no longer effective - of course you need to go up. I personally enjoy the feeling of having to put everything into less sets because I have only 4-6 opportunities per workout and muscle group and I want to make them count. When I feel like it doesnt do it for me anymore and I dont feel sore/pumped etc I up the dosage.
I want that as a 10 hour UA-cam Video : 0:47
It's as mesmerizing like a lava lamp just with muscles.
The people who worry the most about overtraining are the ones that almost never need to worry about it. The people that should worry about overtraining almost never think they're overtraining. Bottom line, for 90% of gym people, Sticky Ricky is right: More is more.
This is quite accurate. Nowadays I'm barely able to do strength training twice a week with much lesser weight than a few years ago. Whereas in 2019, I used to go to the gym 4 times a week, 1.5 hours a day (Undertraining upper body since I was a beginner and didn't know how to push hard), then come back, and play/practice (Serious) badminton for 6 hours spread throughout the rest of the day, and I still used to feel fine. I was never at my 100% while playing badminton, but my 100% kept on going up and up and up. I improved by leaps and bounds and I was able to notice the improvement while I was quite tired from the strength training throughout the week. I just got used to it and never got injured due to overtraining.
When I first joined the gym, in early 2019, I was a complete beginner never having lifted any weights, and I didn't even know I wasn't working hard. The sets felt hard to me, so I used to just stop when I started feeling my arms burning. The ability to push until failure only came to me in 2021 when I had bought a rack and weights to make my own small home gym.
Now, I'm much heavier, don't have that much time, and feel much weaker than before. I can now push myself hard on strength training exercises, but I'm just not used to very high volume of work and neither do I have the mental energy to try :(
Hopefully office workload reduces soon and I am able to focus more on my physical health again.
If you are overtrained you will know. I experienced it first hand. Was super lean with chronic sinusitis. Clinically low test (55 mg/dl doc thought I had a pituitary tumor lol). Just felt tired all the time. You will know. This mainly happens when underfueled, again, I was super lean.
Yeah, I go with higher reps, in the 12-20 range, because I'm 48 with joint problems and trying not to injure myself. As soon as I can hit that 20 reps, I raise the weight. Also, I work a physical job for 50-60 hours a week, so I get some exercise at work and am a bit tired when I get home. I also live in the countryside, and the nearest gym is 45 minutes away, so home workouts only. During the 2 months of winter we get in Florida, the job slows down so I hit it hard, since I have a bit more time to recover and less physical demands at work. I'm in better shape than most and enjoy working out, so I'm satisfied with it.
After 13 years of natural lifting I'd recommend cycling between extremely high volume and high volume. I could have done much more in the past, like you say.
GVS can you expand on the workhorse concept? I remember in one of your old videos you talked about how there’s different styles of gym-goer. And more importantly how you can tell. I feel like I’m a workhorse as well as I also come from an endurance background and have a good work capacity.
I think a lot of people would benefit from a more established base of endurance combined with flat-out effort. Training as a high school milers we alternated workouts of 3.2 mile runs, 8-12 440s, and 5.4 mile runs. I'm sure this helped me in my loaded bike ride across the US and Canada, my carrying loads up mountains, and (50 years later) my volume/intensity tolerance (and needs!) in the gym. Thanks for the slice of reality Geoff.
Finding your ideal volume is just a whole lot of experimenting for me the paul carter method works wonders now 5-6 sets per week per bodypart and 2x a freq for only back (something im working on improving now) progressive overload is happening every week every single set added reps, weight and often times even both
1 minute into the video and bro destroyed the "1 set every 2 weeks to avoid overtraining" cult of Mentzer 😂😂