135k HYPERTROPHY Q&A! (More ROM, Worse Gains? Food Quality Matters? Counting Volume?)
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- Опубліковано 8 лип 2024
- Welcome to the latest in the hypertrophy Q&A series. Thanks for the questions and sorry for the delay on this one!
Check out boostcamp! Highly recommended, it's how I track my progress, plus has THREE free programs from yours truly, and many more from other content creators.
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Timestamps:
00:00 Geoff Says Hello (For Real This Time)
00:10 21 Where Do Those Pesky Calories Go?
03:05 20 When To Change a Program...and How?
04:20 19 2 Hard Sets Only, Or 3?
05:35 18 Plateaued on 1 lift...what to do?
09:42 17 To Pause Or Not To Pause?
11:38 16 Rapid Fire Cutting Questions Pew Pew Pew?
14:33 15 Back Width vs Thickness?
15:50 14/13 RDL Range of Motion?
19:32 12 Stress Impacting Muscle Making Ability?
21:55 11 Pre-Exhaust?
23:35 10 Aggressive Mini-Cutting?
24:42 9 Important Serious Question?
25:21 8 High Intensity Technique Differences?
26:48 7 Macro Quality Important?
28:30 6 Stability Impacting Gainz?
29:44 5 Pullover Experience?
31:00 4 Does Frequency Matter?
33:27 3 My Lifting Injuries?
36:18 2 Improving Cardio On Six Days A Week of Lifting?
38:06 1 How To Count Volume?
43:00 Help Your Muscular Gainz Bruh
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!
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Thanks for the questions and thanks for watchin'!
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!
hey Geoff, where can we input the questions for the Q&A without bothering you on instagram ?
Thank you for the books and the great content !
I post on the community tab shortly after every 5k subs or so. Glad you like the books and I appreciate the support!@@LouisSerieusement
hey goeff i noticed im unable to select weight (kgs or pounds) do you know if this is a change they implemented or if its just a bug? sucks was looking forward to using it
Told my boss he's not a tiger while hitting a front double bicep pose. He gave me so much time off that he told me not to come back
Geoff is back to saying hello!
Ello Yuchube
Barbs & barbells was genius
What's up Belles and Dumbbells?
Resurrecting your gains is an elite book, all intermediates legally must get it
Agreed, must buy
"whats up bars and barbells?"...goddamm this is gonna be a good one boys.
good one bars*. Yeah that intro slapped
‘Your stress is under your control, it really is’ - this one really connected with me today. Very good and overlooked point to cortisol and stress management
Just started watching & checked out the topics covered and there’s so many good questions asked in this one. Hope you’re doing well brother, congrats on 135k! 💪
BIG BOISTEROUS BOUNCY BUOYANT BURGUNDY KNICKER BAWLS DADDY
Thanks man!
140k Q&A question; How do you know if you are in a calorie deficit without tracking calories? What are the signs that your body is in a deficit?
That’s one of the best ways I’ve ever heard anyone describe stress management. Most things are easier said than done, but despite the fact that you’re not a mental health professional (so far as I know 😜), I appreciate the way you put it. Thanks for the video, Geoff
BIG BOISTEROUS BOUNCY BUOYANT BURGUNDY KNICKER BAWLS DADDY
Thanks and definitely not a mental health professional!
Cardio/aerobics/running/endurance training video is more anticipated (by me) than Sam Sulek's full day of eating and grocery store haul videos were last year (for me)
Thank for all the content. Onward!
Appreciate the nuance and context you gave about range of motion!
Looking forward to the cardio video!
I'm biting the boostcamp bullet and finally hopping over to it.
for the question number 1, I agree that putting all the muscles as 1 set in a compound can leave gaps. that's why I will always try to add an exercise that targets the less utilised, for example calves on squat(knee flexion)/deadlift(hip Hinge) day or forearms and shoulders (edit: the rear and side delts specifically) on bench(h press)/ohp(v press) day etc.
this I hope covers my bases in those days.
24:50 highlight of the video
I love that you talk about stress, because the information is VERY important to know but nobody else talks about it in fitness. I've been depressed and chronically stressed out for a few years during high school and while I did have an amazing progress during puberty, the lack of sleep and unhealthy lifestyle choices caught up to me. Because I was in so much physical pain, I couldn't train hard anymore, joints were instable, muscle imbalances occured... Cardio was helpful tho. Only after 2 years could I start making gains again, when I learnt how to deal with stress.
Interesting i was stressed also due anxiety and the negative thinking? Sorry my english IS Bad. But did i understand right? You we're chronicly stressed and in this time you havent gained much muscle? And then you got the Stress under Control and build muscle better?
@@ew-zd1th yeah, I didn't sleep much, because I was tensing up certain muscles, I formed muscle imbalances and the tensed muscles were so exhausted, it felt like I ran a marathon every day just for doing regular activities. My case is severe, I don't think many people experience this but stress can be a bog factor in building muscle
@@TheDragonNixon i am chronic stressed. I havent gained Not that much than the average Guy. Now ITS gets better. Maybe this is Part of the reason
I really hope you get more into strenght in the future. I think I might dive in and buy your 3rd book, but by what I've seen it will be more focused on hypertrophy. Even if it isn't I believe your approach and credentials to fitness are more based on experience, so a strenght training focus book will be very welcomed if you persue it. Cheers! You are awesome!
Geoff you are my idol
Need that cardio video
we need more geoff face expresions training... lets be real its the best motivation ever YES
Geoffrey single handedly ushering i good corporate relations wih his videos
Looking forward to the video on cardio! I sit all day at a desk job. I really enjoy my strength training, but I know I need at least some cardio. I do enjoy trail running, but I'm clueless about the programming on cardio.
Think about the variables of cardio/aerobic training, let's say running: mileage (per run, per day, per week, somewhat like volume/sets), pace/speed (per mile average or at any given moment/minute/effort, somewhat like load/intensity), and effort/proximity to failure like what "zone" of heart rate and respiratory rate you are at during a bout/session (kinda like proximity to failure in lifting, RIR or RPE), and then simply monitor and manage and progressively overload with these variables. Hills are like having bands/chain/assistance/extra resistance, etc. Shoes can be like equipment like straps. In running, your body mass is kinda like how in calisthenics: it is a big deal how much extra mass you have to carry along. Nutrition is a bit different than most Bodybuilding peri-workout nutrition in that an hour of straight up road running has way more demanding than an hour long lifting session, so maybe get more carbs in. Remember that running has fatigue costs on muscle, joints, and systemically, just like lifting. Remember running eats into your MRV on lifting.
Hey Geoff!!, I hope you see this! I saw alot of your old videos and you said Creatine made your hair thin out. I see that you are taking creatine now, what are you doing now to counteract the hair thinning from creatine?
Also, can I still reach my muscle potential without Creatine or Red meat? Everytime I take 3 grams creatine consistently for over a month, my hair starts thinning out
What do you think of making your own training approaches, not whole programs but say intensity techniques, rep ranges and manipulating other factors? As well as addressing other programming mini goals? I.e performing rounds with a rep threshold, unique set progressions, manipulating tempo, adding in work with unilateral variations, combinations of these etc.
I'm currently transitioning from a strength focus to bodybuilding till I'm up a weight class from 81kg to 93kg (having only trained since Aug "22). I'm not sure whether I'll peak going into bodybuilding, as I'm going to try finish 500kg x 20 deep leg press and other "completing" the local gym PRs soon (within 8 reps, with LP and/or 10-20kg currently for the rest). However, I want to go further into my odd programming choices as I have managed to get good gains so far with a few slight issues (likely from v. heavy side quest PRs), but am worried about the interference effect from easily drastically reducing volume and inadvertently increasing strength, as I don't want to set training back for unbeatable PRs especially with harder to track progressions.
I really love these QnAs Thank Geoff!!
Let's go, big dawg!
Let’s gooo
Congrats on 135 kg
140k question: How do you build the inner upper back muscles? I have pretty well developed lats but can’t seem to fill in the upper central part of my back.
Great video Geoff! I'm sure your email inbox is probably flooded but I sent you an inquiry for 1-on-1 training plan about a week ago whenever you get to it🙂
one of the best fitness channels out there keep it up man
congrats on 135k subs. lots of good info compiled in a single video.
“What’s up guys, it’s your boy GVS”
What’s your thoughts on genetic beast
Fuck yeah some more training clips AND juicy informations
BIG BOISTEROUS BOUNCY BUOYANT BURGUNDY KNICKER BAWLS DADDY
Do standing, rope cable straightarm pulldowns grow the longhead tricep? I heard the long head grows from shoulder flexion with arms in front.
What does your average daily intake look like?
My favorite sport is watching gvs training footage and guessing how many reps he got left.
Damn, GVS mogging tiger bosses with his heuristics
Is there a triceps equivalent for Incline Curls and DB Preacher Curls?
Each of these always destroys my biceps in just 3 sets but I haven't been able to achieve the same effect with any tricep exercise I've tried.
For me personally those overhead rope extensions that he shows here 24:49
Those always make mine sore like the preacher curl.
@@roycegarvinI'll try them, thank you
We have to keep getting thicker guhs. Got to.
Очень жду видео про кардио
10:22 Proper use of the word heuristic, programmer here.
Puts the bro in Brontosaurus
Albronto Nunes
Geoff’s the only creator which his Q and As are my favorite vids
Shots fired at the RP Technique Cyborg series
Ah, I really appreciate that last volume question. Really nuanced response! 💪
I more or less have gone to if things are still progressing, whatever I'm doing at the moment is plenty. I pay attention to how much rough volume I'm getting in when I reconfigure my program (i.e. going from UL to rolling PPL was a slight increase per session due to the lower frequency). I also really appreciate your point with tracking stuff by movement pattern. While that might dumb things down a bit, it really does remove some anxiety about getting enough volume in for a certain muscle group (especially the smaller muscles). If you're starting to see that an area is lacking, just adjust your program slightly or even modify your technique on a lift.
👍👍👍
25:14, I see he's a betting type of man 😉
Pause at the end of sissy squat movement are the shit! Great book GVS, I'm enjoying it, keep up the good work!
"Barbs and Barbelles" haha clever
For the algorithm
It was Bret Weinstein that used that word
Do you think beginners and intermediates need an arm day?
Need? No. Can benefit from? Sure.
Btw can you do a "rate a fitness UA-camr" for House of Hypertrophy? He's a really good science based channel with good amount of practical knowledge while not being condescending while talking about science.
Not sure if I'll do a whole video as I kind of stopped that series but I'll say that overall...good channel. Uses science extensively but very reasonable and conservative with the interpretations.
I like the dumbbell pullover because they are easy to superset. It's convenient to bring over an extra dumbbell to wherever I'm setting up a different movement.
Sweet! My question made it through. 🤘
I have slightly wider shoulders so my lats are a pretty large part of my physique. Perhaps that has made me a little conscious of my thickess (slightly flatter ribcage).
I do agree that the back can take a TON of work. Perhaps I will be less worried about getting the perfect balance right now. When I can't fit through doors, then I can worry 💪
Would you ever try powerlifting for a while ? I think you could be so much stronger with the right programming
Maybe eventually but yea not really interested in optimizing for that right now.
@@GVS ok ☺️
What's the outro music from?
The editing program I use, it's called grocery store. Dunno the artist.
@@GVS Thanks! I enjoy it every time. Damn fine choice.
You used heuristic correctly. It’s any rule-of-thumb type thought processes we use to make a quick estimation of things. A fitness related example could be how “the pump” is seen as a decent general indicator of how much an exercise targets a muscle.
More consistent than last time lol
31:12 weird way to do neck extensions.
You're only 135k ??!!! NO WAY
you got the vibes of 1.350 million Geoff :))
I’ve definitely been guilty of concentrating on my form too much to the point progress stalls especially on bicep training I’ve found some cheat reps and shorter range of motion can really help progress up a level.💪🏻
That back be widin'
I've seen you doing those weird machine pulldowns in recent videos, my gym has that machine, but I thought it felt a little goofy. However, because you're big, I decided to give it an honest try, and found a grip that not only works, but feels absolutely amazing. Good pump, good soreness, can do plenty of post failure partials, solid lift, would recommend to the audience members who have access
Sick! Yea I didn't like it at first, felt weird, but I really like that sweeping motion, takes the biceps out of it a bit.
What if my boss identifies as a tiger though?
What is your opinion on the cable tricpes kickback? Because i feel it tremendously but i just can t progress in weight i have been stuck for a month with 6.8 kgs which is not that much, and i m doing it along with push down ( both rope and straigjt bar ) i hoped it carrier the kickback too.
Due to its resistance profile you won't be able to progress that fast. If you've done lateral raises you will face the same thing. It's better to measure your arms to see if they're growing and look for visible growth and from there you can decide to switch the movement or keep it.
@@ellisfrancisfarros3935 exactly, I had the dame problem on dumbbel lateral raises, i tried to complement them with bench ( nh advice reigns ) but since my arms are long bench destroys my shoulders and now they are still growing with bench only, so i then removed the lateral raises to focus on other things.
Would you advise me to keep the kickback as an "accessory"? Lately i stopped doing it for that issur focusing on push down and bench ( the triceps are growing, but they are my worst body part so i train them 3/4 times a week with 4/5 sets of isolation plus bench lately so i increased my volume a lot )
kickbacks are a pretty bleh movement. max tension at the lockout is really not the best for a hypertrophy movement. i would flip over and do a dumbell skull crusher. really tremendous movement. you can even do it on the ground if you dont have a bench to use.
@@penumbrium you are right, i forgot to mention that i m speaking about cable kickbacks. The only way because i introduced them is because of a jeff nippard video and i tried them, nice feeling, i started doing them along with push down but still no progression in weight : 6.8kgs the first time i did it, 6.8kg after two months doing them once a week maybe the frequency is to low?
@@synapsy9291 if you enjoy doing them, keep it. If you don't and you want to try something new, change it. If it is giving you results I don't see a problem in dropping them. Even though kickbacks get a bad reputation because of its resistance curve, if it works for you I don't see a problem with it.
Well done and love that dig on Greg. I binge watched some of your video over the weekend and suddenly find Athlean-X way more tolerable than Greg; don’t like the exercises Jeff does, but I find him less obnoxious l.
comment for algo gains
idk if you want questions here but id be curious about your experience with hack deadlifts. i really like doing them with heal elevation. very brutal and fun lift.
I got my money on 100 duck sized Geoff's, I think 50 would do it so 100 is just destruction.
Let's go
“Et cetera”
Yea, bad habit.
Heuristic involving or serving as an aid to learning, discovery, or problem-solving by experimental and especially trial-and-error methods. I think you got it right lol.
Hunny! GVS just posted ! Hurry !
I’m about to start my cut and currently lift 5 days a week. Pull, quads, push, hamstrings/lowerback, arms and shoulders. I work 12 shifts on the weekend doing physical labor so I can’t lift those days but I will no longer be working that job soon. I want to go back to 6 days a week. I’ve been running that 5 day split for the last year and a half and have seen great progress for my situation and before that I was doing more of a regular push pull legs 6 days a week. I’ve been wanting to try some new splits like doing back and chest together and moving around my upper body days. What are some 6 day a week splits you enjoy?
Does he have any china ancestry or just liv there?
Elite
Bro I literally feel blessed having you as a mentor for my bodybuilding journey.❤ Especially that you started out skinny and you're natural. I don't see any content like yours on UA-cam beside a couple. Yes I'm meat riding. No I don't care.
Pausing is actually beneficial because of the so called stretch reflex. When you do fast reps at the bench press the stretch reflex will cause the weights to be yoyoed up and the tension at the bottom position will be minimized. But at the bottom part of the bench press your upper arms are parallel to the floor which means that the force against gravity is maximized in this position. So if you pause at the bottom of a bench press you will bias the lift more towards your pec muscles.
Hype
"Training for hypertrophy is better for hypertrophy" sometimes the simplest concepts take the most to wrap your head around lol
My training volume on my aggressive 6 week cut (1500cal deficit) has actually gone up with the same intensity. Ik you’re probably thinking I just sandbagged my training during my bulk but each set just fucks me up so much more when I’m full of glycogen and am marginally stronger on a bulk.
Could anyone help me with pain during lateral raises in the top part basically over parallel to ground level
I put in three high rep sets (15-25) with low weights of Lu raises once a week, this has improved my mobility and reduced pain.
@simonlee6306 replace Laterals or add lu raises on top? Also my EXTERNAL Mobility and shoulder Mobility is quite good I think I lack stability since ohp also hurts
I train full body 3 times a week, on heavy day I do the Lu raises then heavy overhead press later in the session. The second day I do lighter lateral raises. The third day I do Arnold dumbbell press and heavy lateral raises at the end of the session, the variation works well for me and the Arnold press has helped with the stability. I am 56 and only been training for 4 years so it took some experimentation to find what works for me.
I think squat University had a video/short on this issue fairly recently
Something I've been wondering for the "Does frequency matter" question:
I have a single dedicated arm day, but I know that arms are hit a lot on other compounds since the tris and bis are involved in lots of pressing and pulling respectively. I also know that doing just those movements wont grow arms but surely the stimulus is still meaningful given that I also have the arm day. What im wondering is if the single arm day is fine due to the tris and bis being stimulated on my upper body days (of which there are two) and the one day of direct arm volume (6 hard sets for bis tris and forearms) is enough in this case.
Like for the use of “heuristic” 🧐… although, contemplating taking it back for leaving out swimming in the cardio section 🤔
Algorithm
This might be a trivial question that you've answered before but I couldn't find it anywhere on your channel and its been eating away on my zoomer adhd brain for some reason.
In a legs torso arms split like ravage for example, why is the shoulder isolation on the bro day and not the torso day. Wouldn't it make more sense to do your laterals on the same day as your pressing in order to not train the muscle on consecutive days.
For example on my torso days i do seated OHP, Dumbbell bench and lateral raises for the shoulders, and on the bro days only arms. Wouldn't this make more sense, and if not, why?
I prefer having higher frequency for the side delts. They recover very quickly and can get used to that...plus pressing is generally a bit more front than side delts anyway, and an upper/torso day works the chest as well so might be like 2-3 sets of pressing which isn't a massive amount.
But I'd say both can work, if you just want to slam the side delts harder on one day moving the laterals forward is fine.
@@GVS yeah I know it's not a big deal. Personally after im done with my seated OHP with slow tempo to absolute failure my delts are absolutely fried and it just feels like training delts the next day is counterproductive even if they're only side delts. Your reasoning does also make sense though.
Guns and gunettes ?
Thank you Lord Geoff. I will spread the gospel😂
17:05 is this like a JM press but with a rope ? Seems cool for the wrist
20:20 on my experience: i was working out for about year, i tried to eat properly, and i got ZERO gains, nothing at all.
I changed job, moved to another country, and gained 2kg in few months, doing same workout. Stress levels are a critical factor.
It definitely is! But it is not on your control, most of the times at least
Yea, but you can't control that, most people can't change jobs and move to other contries as soon as they break a nail or something
10:30 nice usage 😎
"Can he use his supplements?" 😂😂😂
I've noticed that people stress too much about being stressed out. Stress is good, it creates adaptation, but it has to be balanced with rest and relaxation
BIG BOISTEROUS BOUNCY BUOYANT BURGUNDY KNICKER BAWLS DADDY
That's waaaay better than saying "just don't stress bro"
This comment is for the algorithm.
21:11 it isn't, if someone puts a gun to your head you can't control getting very stressed out and sh1t happens all the time, you can't avoid stress you just have to keep lifting with it
Guy is getting huger and huger each video 😄
I'm sure you've looked up heuristic by now, if not it means a generalization of data that humans can actually process to make judgments, decisions, ect. in the short term. "Common sense" is an example of a heuristic; someone having blue-dyed hair assumed to be politically left-leaning is a heuristic, thinking the quiet kid at school might be up to no good is a heuristic.