Why Do THE BASICS Work So Damn WELL For Muscle Growth?
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- Опубліковано 9 лип 2024
- No, you're probably not too good for basic movements.
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00:00 Geoff Says Hello
00:50 1 What are “The Basics”?
01:25 2 Basic Lite
02:30 3 Specialized Movements
04:00 4 Stupid Bullsh*t
05:50 Why Do The Basics?
05:57 1 Time Tested
06:33 2 Relatable and Comparable
08:05 3 Equipment/Setup
08:58 4 Working MORE MUSCLES
09:45 5 Better For Cardio
10:49 6 Go Long
11:30 The Basics are your BASE
13:30 Opportunity To Help Support My Work
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Book 1: SWEAT (beginners/intermediates)
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Book 2: Ring Training For Hypertrophy (ring enthusiasts)
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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!
Your book got me out of beginner purgatory
truly glad to hear that!@@maxweisel9027
Also, pushups. I missed pushups. As basic as it gets really.
Any other ones you'd add to "THE BASICS"?
Iliac pulldowns
I don't know if I missed it but some kind of row variation
@@GeneticStevechin ups do the same thing
ah yea barbell/dumbbell rows, missed those as well@@leonardocaicedo1273
I would add rows and remove normal deadlifts. I don't think you'll build a whole lot of muscle with those. RDL's are fine
You can tell how advanced someone is by how well he performs the basics and the fundamentals of any task. It is that simple
They don't work well because they're basics, they're basics because they work well.
Well said!
@@GVSIt’s not well said. He said it well.
Geoffrey is 240 lbs of pure steel Happy New Year 2024!
220lbs, maybe one day! Happy new year, wishing you a great 2024!
@@GVSyou put on 20 kg 😮 in past few years
@@GVSestimate bf %?
high teens@@georgemuhoro
@@URWELCOME I've put on probably about 20kg in the past 8.5 years, more than a few.
I love that “basic” Ronnie Coleman meme 😂😂
Top 10 memes
Your bar path on bench is perfect, happy new year
Wow. Been many months since I checked in on GVS - looking SAUCY, bro! Crushing it!
Solid stuff, bro
I hope you get 10 million subs. Speaking of basics, you’re basically the only workout guy on UA-cam that I agree with almost everything you say. Seems everyone else ignores results and says to never question the study or anything they say because they are an exercise scientist, whatever that is. Good thing Micheal Jordan’s coach had a degree in Basketballology or he wouldn’t have been anything.
Same bro he is my favorite for sure . no science fanatic like others
Geoffrey while having alot of heart and enthusiasm isn't the greatest the listen to for advice getting big he's been the same size for 10 years. If you want to look like a body building ditch his advice and listen to a bodybuilder. If you're a boomer and just looking to do "exercise" i guess this is fine. I'm looking to be the best and turn heads. This ain't gonna get me there.
@@PEEERRRR what the hell are you taking about he made significant progress last few years and he has been training for about 8-9 years if I'm not mistaken his arms are almost 19inches which is very impressive for a natural lifter I don't know who you get advice from but those bodybuilders you listen to are most likely not naturals.
@NorbertDz listening to advice from moat naturals is a waste of time they all look like garbage and just make excuses for not taking the next step. Also if you think all ped users are idiots I got news for you buddy. Everyone is on somthing even golden boy Geoffrey here
@NorbertDz also to address your science comment. Geoffrey is a massive "look at muh studies cope" lol he's been doing it for years. He lives in China where is dead simple to train people half your size. They know literally nothing about bodybuilding they might as well be in the stone age and he's from the future lol
Excellent video as always! 🙏
good video as always, brother. and the hair is lookin' dope, incidentally!
ive been watching you for a while and I cannot believe how few subs you have!!! you are the BEST!!! you honestly should have 10 million subs but people are lost and dont appreciate the really good stuff I guess..Happy new year from nyc!
Geoff really loves his blue t-shirt
Maybe has a whole closet full of them, one less decision to make each morning.
i like to think that there is a single blue t-shirt
man i am still doing knee push ups since i am stuck at 20kg bench press. wish me luck.
Good luck dawg
@@phattien7431 thanks.
good luck! try push ups with hands elevated instead, gives you a lighter pushup but with more plank effect.
@@andersbjrnsen7203 thanks for the tip. recently recovered from trigger finger at my left middle finger. will do push ups lightly.
One thing you could try:
normal push up down, kneeling push up up
True, Basics are KEY ! :)💪
Great haircut and beard trim for the new year.
I reckon basics work because stupid simple is easiest to adhere to, at the end of the day everything works to varying degrees so consistency as ever is key.
Holy shit bro you’re looking gigantic, its insane.
Amazing video, as always.
Fuck this algorithm trapping, I haven't seen your videos in ages and I forgot how much I needed them.
Happy new year to you and your family Geoffrey. Hope y’all had a great holiday. Wishing you and the family a year full of opportunities, success, good health and gains… and many more such years to come.
Gracias and right back at ya! :)
I would love it if you made advanced videos! It may not be applicable as of now but as one of your audience, I strive for greatness and want to progress as much as I can
@GVS we need a "the basics" in boostcamp!
I've stuck to the basics for a long time because that's all I had. Now I've bought a power rack with a cable station and I fell in love with cables. I've been experimenting with cable RDLs and they feel great
The power rack is great, even essential for a home gym, but I probably spend more time with my cables. Rows, pull-downs, tricep pressups and pushdowns, bicep curls, lateral and rear delt movements, chest flys, forearm curls, IMO cheaper and better than DBs for accessory movements.
Many people I’ve seen who stagnate their progress at the gym are the beginners who keep trying new silly & less effective exercise variations they find from their favorite influencers.
Yeah like seeing 120 lb guys doing single plate chest press or some weird shit like sideways single-arm Smith Bench. How about just do stuff that gets people jacked and eat food, you don't have to reinvent the wheel.
Geoff, once I hit my mid-40s, circumstances (kids, business etc) meant that I can no longer do my daily runs and workouts like before. But guess what, I try to put in at least half an hour of workouts per day and it's all just basic moves because I workout with my own basic equipment at home and no longer go to a gym. Presses.. curls.. squats.. raises.. etc. The basic moves that you speak of are really all that a busy person needs. Drop sets and supersets of basic moves with minimal rest, for half an hour a day. It does wonders at preserving and even improving strength and size for men who are inching towards their older years.
Those are excuses you have time for 45 mins a day. I'm your age with a wife, kid, buisness etc. Get it done. Don't ask questions online like this. U need to manage time better
you make life work for you brotha, what business ventures did yall start?
@@PEEERRRR You're an example of a guy who likes to start a conversation with guns blazing without knowing any background. In between my constant traveling to the project sites, and coming home to accompany my 9-year old daughter for evening runs and bike rides, I don't have much dedicated time to myself for lifting weights without interruption. For a guy who used to run at least 10-15 hours a week and lift weights an hour daily, why should I create excuses for myself to workout less?
@@kipovololockheart5791 I was with a Canadian telecommunications vendor until recently and was a casualty of the global tech downsizing. However I've always been working on my own business to build renewable energy power plants (solar farms, small hydropower plants) so I've gone into that full-time
@jswong8200 Layne Norton had a kid, and did 2 phds while being on stage. You can give me better excuses sorry. Coaches can't stop people like u.
My basics are:
Squat Movement
Barbell Row
Pull-Up/Chin
Dip/Bench/Push-Up
Overhead Press or Incline Press
Overhead Extension/French Press
Bicep Curl
Pushdown
Sit-Up
Side Raise
Leg Curl
I used to have deadlifts but I didn’t deadlift for like 2 years and focused on deficit barbell rows, hamstring curls, and hack squats and added like 90lbs to my deadlift so I don’t personally think I need them ANYMORE.
Love your channel! Basics are: squats, dead-lifts, bench press, overhead press, dips, pull ups, pull downs, curls, push downs, skull crushers and dumb bell lateral raises. Thanks!
Back to the Basics💪🏽
New year new GVS lore
Oohh i love a good tier
These categories are for sure valid, but it seems like there is too much of a gray area. For example, why should a pulldown be any more basic than a banded pull-up? Also why would an RDL make the "basic" category when it is a deadlift variation, whereas something like a Larsen press or pause squat are basic-lite?
i started off well with the basics and over the years i have to make modifications to my programme as i have a permanent wrist problem that makes me unable to do barbell bench , even for dumbbell work i have to position my wrist to be in a neutral grip position when i press.. so i believe machines do have their place
try a multi grip specialty bar with neutral grip for bench pressing.
I would love an advanced training video so I can save it to watch in 5+ years
Calves, Flies, and Reverse Flies go into my basic rotation as I find those muscle groups need a little extra focused work
Hey Geoff, what shoes do you workout in, when they're not squat shoes?
Hey Geoffrey, what are your thoughts on Renaissance Periodization? Is the information they give good?
I was happy to hear that my program is basically just every exercise you listed from the basics :) It might be time to add more exercise variation though soon
Been do the basics for 35 years yup it works.
My "new" lifts for the next few blocks are pretty much what I would consider modified basics. I think compounds and isolations can be basics. Wide grip lat pulldowns, hammer strength high rows, facing away cable curls, pec deck, DB pullovers.
Guess what? All the stuff I'm keeping? Pretty basic-ish too. Preacher curls, machine shoulder / chest press, machine side raises, barbell rows, pullups, RDLs, leg curls, hip adduction, machine squats, hammer curls, JM press, overhead triceps extensions, 45 degree back extensions. Oh, yeah and one of the 'exotics'.... yes, *calf raises*. Two (!) types of those.
PS. Tears + failure. Sounds like a winning combination 💪
We're all gonna make it brahs
💪
I absolutely love the basics, but almost wonder if even more basic movements can assist with hypertrophy gains. With someone like Tom Halivand, it kind of makes you wonder if some of these strongman tactics can be beneficial in bodybuilding sphere. More carries and such. I’ve been curious to experiment 🔬 thanks for the video, Geoff!
Tom Havilland is on high doses of gear, his strength is the result of gear use, not from his training. You can't use gear users as examples.
@@NaturalBornWinner- even outside of gear use, he’s definitely an anomaly, but still a worthy example to draw on imo. I’ve just been curious as to how non-traditional bodybuilding strategies can come into play. Even when looking at other non-Hypertrophy sports (gymnastics, Olympic lifting, CrossFit, etc), some of these athletes look more like bodybuilders than a lot of bodybuilders do - at least in certain areas of their physiques. There are always a ton of variables regardless, but still.
@@NaturalBornWinner- Training isn't wildly different on gear, let alone different enough to change the movements used entirely. Volume structure, recovery management etc, sure. His strength is the result of his training, diet, recovery and drug use, not just drug use. Blasting doesn't just magically make you strong.
@@tomlazoriksuccessfitness I think its fairly simple to take the hypertrophy lessions from those modalities you mentioned.
Strongman: actually train your traps/forearms, focusing on high volume and weighted stretch along with round back lifts for spinal erectors. Gymnastics: train upper body through all ranges of motion, again focusing on that stretch component. Olympic weightlifting: posterior chain exercises through full range of motion with some rounded back exercises and power shrugs for extra trap stetch. Yes, some kinds of athletes have disproportionate muscle groups, but when you compare the individual muscles of elite athletes to elite bodybuilders, the bodybuilders have the bigger muscle, it just doesn't look as big because the rest of them is also big. We also can't discount the fact that training for athletics does result in hypertrophy, but its much less efficient than bodybuilding. You want to look like a member of the Chinese Olympic Weightlifting team? The quickest way to do that is NOT to become an elite level Olympic weightlifter. Focus on the muscles they have in disproportion sure, but do it with a hypertrophy focus. Training for hypertrophy is actually straight forward and this kind of question can serve to help people understand what they want to look like, but it can easily spiral into mental masturbation. If someone wants pure hypertrophy, they should follow Renaissance Periodization.
@@petergause1760 I see what you’re getting at, and it’s not that I don’t understand nor that I don’t agree in some regard. I just think that there are dogmas with Hypertrophy/bodybuilding training that may hinder some individual’s progress. Whether it’s more of a RP dogma, or Mike Mentzer style dogma (or the areas in between), the exercises seem to be consistent. Yet I think there may be approaches that could benefit some individuals more in terms of hypertrophy than the traditional approaches. In a nutshell, I feel like bodybuilders may be putting themselves in a box. I have a friend who only does CrossFit, and he has more muscle mass than many of the actual bodybuilders I know (of which I know many, since I’m a competitive natural bodybuilder). Personally I’m planning to lean more into isometrics and see what I may be able to gain. I’m wondering if incorporating slow eccentrics after long isometric holds may hold new gains. Anyway, just general thoughts. I’m a fitness explorer/hybrid athlete at the end of the day 🧭
more content for late int-adv lifters plz
Respect 🫡
THE BASICS.... Works Some people find it boring and miss out on real results ,Over thinking their programs adding junk in with junk sets with no results!
Summary of the VIDEO 0:15
Heck yes for advances training.
Are movements like clean and push jerk basic? It seems like it takes a variation of three basic movements deadlift into clean squat into front squat overhead press into push jerk or split jerk?
An advanced training video may be helpful for many of us, if only because it will help beginners and intermediates distinguish between advice out there which is meant for us, and which is meant for more advanced trainees.
Ah good point. Will definitely include that angle.
bro hit the alliteration too smooth
Do you have any video about programming and progression?
Many, and several books :)
"What should we use, band or chains?"
"Hey, why not use both?!?"
Like i say basics will get you 90% of the way there.
BASICS
Back squats
Front squats
Deadlift
RDL
Bb/DB bench
Bb/db ohp
Dips
Pull-ups
Pulldowns
Bb/db curls
Pushdowns
Skullcrushers
Db lateral raises
*no rows I notice*
His basic list is my entire workout
You summed up my entire workout plan with the list of the basics
Great video! This is helpful to refocus training on what works well, especially as we all go into the new year and people like to look for some fast changes
Push, pull, hinge, squat, carry
I'd love to see some advanced training stuff. Been lifting 30 years now. Old man here, I have to be smart about my training due to joint issues, pains, etc. The basic did build my physique, however.
Got to have sit-ups in the basics
I have been hiding in my home gym to avoid the "new year new me" types. Is it safe to come out yet? I'm too afraid to check...
You deserve way more subscribers! A lot of young lifters should follow your channel instead of these BS juiced up tik tokers
i just said this! most top you tube fitness like Sulek etc are a joke and just roided garbage
those arms holy
I would argue that some of the 'interesting bullshit' might not have much or any hypertrophy benefit, but could have athletic/functional benefits (like helping the body to be stronger in awkward positions or on unstable surfaces).
Does anyone know anything about this exercise and whether or not it’s effective?
Layback on an incline bench 45-60 degrees, dumbbell lateral raises but using your traps. It’s supposed to be a trapezius movement.
Sounds like bent-over rows but without biceps
I mean, sometimes you find a non-basic movement that just grows one muscle much more than others, such as (for me) split squats for glutes, or reverse peck deck for rear delts, but in general I agree, the basics have to be the basics
those you mentioned are very good much utilized moves, I would call them essential snd and therefore basic for intermediates and up.
Hey Geoff, as a long time fan I would love to say hi while I visit Japan on holiday. Which gym do you go to?
I'm in China, not Japan
I would definitely enjoy watching an advanced video/series.
YES! please make some advanced content, not sure if I'm there but would love to see what its like and the ideas you have around training as an advanced lifter
Advanced training video, please.
"Feature not a bug", boy got that Silcon valley vocabulary. lol jokes, im a tech nerd.
Man, I love this channel been following since 2021
For me the basics are squats, deadlifts, ohp, pullups, rows and the bench, everything else I look as extra work to help with the basics.
make a video on "how to train for fatigue" because i dont know whats the difference between stimulus and fatigue
I can't do squats or deadlifts or barbell rows because of 3 past spine injuries. The doctors says I can't do exercises which put pressure on the spine (I injured both upper and lower parts of my spine).
What can I do instead of squats, deadlifts and barbell rows?
Reverse hypers. Get a bench for under $100. Fixed my back and changed my life
only bench available in my country (not USA) is titan, and it doesn't fit small people like me apparently @@CollaredConsulting
An advanced lifter, by definition, is someone who has mastered exercise selection for their own body, preferences, and goals
No, it needs development too, that's just being informed
Barbell rows 😅
👍👍👍
“Bettering the basics “
You are spot on with this take. The question that needs to be asked is how did you build your physique. What advanced lifters are doing that is different doesn’t apply to most of us.
You should make a tier list of levels of failure 😂
I would definitely watch a video on more advanced training
Can't believe I'm this early. Amazing video as usual!
What's sad is that most of the commercial gym personal trainers rarely do the basics with clients; instead focusing on stupid bullshit
Barbell rows should be included in the basics
No shrugs, calf raises, face pulls?
For the algorithm
No bb/db rows on the basic list?
My bad, they definitely are.
No rows in the basics? 😮
My bad, oversight there. Barbell and dumbbell rows are definitely there.
That was a great video, Geoffrey what do you think of Mike Mentzer's HIT and is it a great program to faster results of building muscles? especially for natural athletes? i hope you make a video about it.
i think he already has
Barbell row ???
Pull downs are definitely basic lite as they are not the original movement like the pull up
New year, new exercises?
Nope. New (heavier) weights!
Opinion on 5x5 BB Row?
I don't personally like rows for that low of reps. But I've heard some who do.
8-12 at least is usually a good rep range for that, but do whatever you want. I don't like heavy 5s on a movement with a resistance curve like BB rows, I go a bit lighter.
My training is super BAESIC in my custom Pumpkin Spice Latte lifting belt.
I'm actually taking some variety out of my program. I've realized I can progress a lot better sticking to the basics and doing them twice a week. There will come a day where that will be too much (probably for my low back) but I'm not there yet.
Don't make the mistake of sticking on novice programming (or even novice programming with dynamic double progression) too long, switch to something else after 6 months of doing the same squat, bench, deadlift variations twice per week or you will plateau so hard... It isn't your fault virtually all novice programs suck so pick up something like Bald Omni-Man's Raider or Geoff's Rampage AS SOON AS you get stuck on cookie cutter 5 lbs per workout novice programming (I know those two programs I listed by name are technically novice programs but we know what I mean when I am referring to when I say cookie cutter novice programming... Starting Strength, Stronglifts, Ice Cream Fitness, and anything that looks like those)... You would genuinely be better off training 6 days per week and doing too much if you eat enough calories than doing some generic cookie cutter novice programming if you cannot bench your bodyweight for 10 in 6 months (that's how bad that sh*t is for hardgainers like me)… Also do more than pendlay rows and/or 3x3 chin-ups for your back or you will regret it 2 years into lifting... You only hear about the success stories (usually people with well above average genetics for strength) when it comes to those kinds of programs, looking at my training log I got so burnt out doing the powerlifts with high frequency I ended up taking 2 months off lifting at one point so please don't repeat my mistakes and don't listen to the hype about any program that tells you to just add weight to the bar or to repeat the same 3 lifts over and over and over again each week
Video talking abt eccentric? A lot of ppl talking abt focusing more on them for hipertrophy
Basically basic it best
Hey geoffrey, I've been following ravage for almost a year, I think it's time to cut back some fat, do you think I should cut back to the bare minimum on volume/sets? I plan to cut aggressively to get it out of the way as quickly as possible. Of what would you recommend?
Geoff has said before to never cut volume before you have too. Keep doing what youre doing until you cant. Then adjust.
Don't cut back volume if you feel fine and have time to do it
*if it is getting you results
I'd keep volume as is as long as possible but feel free to reduce a bit if you feel like you can't recover.
420th like 💪