Natural vs Enhanced Training/Diet (KNOW THE DIFFERENCE!)
Вставка
- Опубліковано 24 лип 2024
- Should the natty daddies out there train the same as the saucy bros? Possibly not. If you're natural, you probably can't imitate enhanced lifters and expect good results, let alone optimal ones.
Timestamps:
00:00 Geoff Says Hello
01:00 "Why Should I Care?"
01:39 1 Progress/Expectations
02:26 2 Volume/Cortisol
03:13 3 Natural MPS vs 24/7
03:36 4 Frequency
04:04 5 Failure/Effort/RPE
05:00 6 Pump
07:22 8 Injury Risk/Tendon Strength/Tears
08:55 9 Cyclical Training Based on Cycle
10:07 10 Programming Flexibility
10:45 11 Protein Intake/Timing
11:34 12 Sleep
12:30 13 Carbohydrate Intake
13:31 14 Fat Intake/Micronutrients
14:08 15 Digestion
14:43 16 Health/Bloodwork/Supplements
16:08 17 Bodyfat Percentage
17:12 18 P-ratio
18:18 19 Surplus/Deficit
20:13 20 Cardio
21:06 Powerlifting/Strength Training Doesn't Change Much
21:37 Don't Waste Time!
22:27 Use or Don't Use, But Know the Difference!
22:48 And Grab Muh Book It'll Help a Ton!
Coach Thib Video:
• Differences between na...
John Meadows:
• Natural VS Enhanced (H...
Geoff's Fully Custom Training Plans and One-on-one Mentorship?
Email geodude412 (at symbol thingy) yahoo (dot symbol thingy) com
Geoff's Book? (Currently on sale for $15, has 4.7 stars, rave reviews, enjoy!)
www.verityfit.com/product-pag...
Geoff's Instagram?
/ geoffreyverityschofield
Geoff's Medium?
/ geoffreyschofield
Geoff's Quora? (you probably already know!)
www.quora.com/profile/Geoffre... - Спорт
If you're tired of WADING through the BULLSHIT of the fitness industry, grab my book, it'll help a LOT. Feedback has been amazing. Appreciate the support!
www.verityfit.com/product-page/sweat
You might be natural, but your videos are definitely enhancing 👌🏻👌🏻
gym rizz
A few years back, I realized that I was lifting like a much younger man on gear. I cut out some volume, put in some more rest days, and my strength (and some mass) started to increase. I don't really chase an aesthetic, so all I needed to see was the increase in performance.
I’ve been natural my whole life - I’m 61 now. I saw friends 25-30 years ago who needed heart bypass and stents put in due to using PED’s, let alone the acne, hair loss, & sexual difficulties encountered. I’m still sporting 18” arms and a 32” waist. Yea, I never got a 20” set of arms, but I also have a fully functioning set of testes. My friends - who are still alive - are all HRT, and look like they’re 80 years old now. Sad.
That's awesome, but at 61 you should be on TRT too. Everyone should at that age.
@@karnazacss that's bad advice
@@karnazacss my father is 56 and his test sits between 700-850 ng/dl. I don't believe age is a major factor in test drop, the real factor is the lives most people over 30 live. My father is in the sun everyday, jogs 5 days a week, trains Jitz and eats mostly meat, fruit and veg.
@@karnazacss not with a good lifestyle
I would of thought jumping on trt would help you look younger?
Sleep is super important for naturals, that point can't be stated enough times. Getting all 8hrs preferably during nighttime bcz that's when our bodies are programmed to sleep for optimum Testosterone production and it is during nighttime sleep that our bodies does all the maintenance/recuperation/repair stuff - circadian rhythm.
100 percent. When I get good sleep. I feel like I am super human. When I don't get sleep I don't bother working out.
I agree too, and as you mention when it gets light the Cicadas are so loud it’s nearly impossible to sleep:(
I'm a steroid user, I tried many things over the years, and in the end, what worked the best was a upper/lower split, training 4x a week (6x a week makes me grow less, even on very high dosages, I tested), rotating exercises 2 to 4 weeks, focusing on compound movements and progression (the exercises that I do are exercises commonly done by powerlifters, with the powerlifting technique, I do squat variations for the quads, I do deadlift variations for the posterior chain, bench presses for the chest, OHPs for shoulders, rows for back and accessories/isolations for improving those movements) , it sounds like one of the best ways for a natural to train, and it is, but it is one of the best ways for a enhanced to train as well, but when you use steroids, you can get pretty good results doing very unoptimal stuff, just by upping the dosage and the food intake. These days I get much better results by using a moderate to high dosage of testosterone only, than two years ago using test, tren and dbol at the same time, just because I train in a way that even a natural would get good results.
Excellent comment
Ideal natty vs gear training doesnt really vary much. Its the same thing but you can use a bit more volume and intensity. Even if you just up the dose youre better off just switching to a more novice like program to leech free gains as opposed to bro splitting.
man, im very interested in training that way, can you send the full training split and exercises???? including the usual reps
Man that's pretty sad that you chose to shorten your life just so you can make yourself think you got so much bigger and stronger with drugs. Hey young people who are halfway smart. Your mind already has the ability to create more testosterone if that's what you truly want. But here's the thing. It's not the testosterone that's responsible for muscle growth. It's your mind. Putting an off-balance ratio of this synthetic chemical in your body is slowly killing you. You're only growing because you believe this testosterone is the reason. If you stop drinking the "koolade" you'll notice that there are people who have extraordinary amount of muscle on their frames before finding out they have "low T" and once they find this out they run right out and buy, guess what they buy... Testosterone. That's right. Pharm... Your body already produces test. Stop purchasing it. You're just being dumb! Anybody who tells you there's something wrong with you, and also sell the cure beware. Bye bye
Cringe roider
So in summation…it’s like Natty’s are from Mars, & Enhanced are from Venus.
@@dustencross357 lol
I love it when folks like you spit facts on this topic. I'm tired of these BS and when juiced up dudes say it's the same way to train as a natural or enhanced...
It is...
The REAL ideal natty training is what you should do enhanced but with a bit more volume and intensity.
Great video! Never seen this comparison made so thoroughly, good job.
Very good point.
Something I hear enhanced lifters harp on about is the mind muscle connection. Maybe I'm physically inept, but when I do some hard ass sets I rarely feel a given muscle working. Still super fatigued in the target area right after the set, still mild DOMs the next day.
To me, this highlights the importance of good form. If your form is good, whether you feel it or not, there's no way that the weight can be moved from A-B without the desired muscle groups getting worked.
If we’re not sharp and our reactions get worse and we feel sluggish then it will have an effect on the way we lift
When we feel tired we don’t push with as much enthusiasm and we might rest on the reps just a little.
A way to know our connection is bad is if we don’t know where to start with the first rep or take a second to get a grip of it when lift off.
Closing in on 40K subs, and 50K is right around the corner learning a lot from your content man, keep up the informative content 🐐
This video has been so helpful. I’m a noobie lifter (been lifting 12 months). I’m definitely staying natural.
Now subscribed to your channel
Thank you Geoffrey! Learned a lot from this video.
Finally, someone says it like it is! Bravo! You also explained why I can never get to a good natty level... Multiple weekends of high cardio mountain walking/cycling.... I indeed look a wee bit stringy who might curl.
Keep these longer videos coming 💪
Great quality info, straight to the point!
That was the most comprehensive vireo about this subject I had seen. Thank you
I'm late to the party but this video has helped massively. Thank you, too many enhanced youtubers telling newbies how they should be training.
This is a goldmine of info! Thank you!
Great one! Always good advice. I really hope newbies end up here first, so to speak.. :)
.
Honestly, your content is so good for my mental health. Thanks man! I am glad that you're exposing the saussy guys
Just here to slap around that algo. Keep'em natural videos coming bro. 🙏🏻
Did he just call us "butt nuggets"?
Love his videos.
You nailed it! Amazing video!
Great information! Me typing this past midnight and impacting my sleep 🙃
I usually just lurk around, but felt compelled to comment for the algorithm gods. Essential video for anyone starting out, in fact, not just starting out - there's so many experienced nattys (in terms of years, not lifting progress) who swear by "chasing the pump" and limited ROM for "constant tension in the inner pecs, bro".
"Butt nuggets" dude you're hilarious.😂 Keep up the wacky intros bro they really add a interesting touch to the videos.
The humor doesn't go unappreciated bro. 🙏
Really good video, Geoff!
Brilliant video Geeeeeeooooffrey 👊🏾
Thanks for the video puts my workouts in some perspective and funny how I as well for trapped in training like an enhanced in my 20s. Loving the book and have enjoyed your advance beast mode workouts done it for 2 months and noticed some great gains. Keep posting this informative content!!!
Most important video ever! Thank you very much Sir! Wish you did this many years ago.
Very important video! All beginners should see it. The dishonesty about PEDs is a great problem for the fitness industry. I’d like to emphazise this aspect of being natural: I started training olympic lifting when I was 10, 1965, have been active all my life, never used any PEDs and is at 69 a decent powerlifter in my age category. ( will be even better next year, when I can compete in M4.) And I have no injuries, on the contrary, I am perfectly healthy in every way. I doubt people who have used drugs can say the same. For example, I think you will get problems with your joints when you get older if you have used PEDs earlier in your career.
That stuff is gold my friend thank you for this video
Wow - fast turnaround on this subject, love it! You did a great job looking at this from all angles, should be required viewing for everyone before they try PED's.
The subject has been covered a gazillion times before, most notably by a collab between John Meadows and Jeff Nippard. Nothing new here, as per usual
@@thesimontemplar279 I didn't see that video, searched for it and it's 3 years old. After more searching, you are right, there are a decent amount of videos on this topic. Still doesn't take away the value of this one, especially for folks that don't watch a ton of videos or other channels. If you don't like GVS just don't watch, no need to be negative, the world has enough of that already.
Great vid!
Great video Geoff!
Great video
One of your best video's. Really
Great video!
Totally agree.. great video 👌🏻👌🏻
What an amazing video, you summed everything i leanred in 6 years in a 21 mints video, ive been lifting for 6 years and im stuck at a stage, ive discovered that i was doing too much volume 15-20 sets per session once a week, all sets 1-0 RIR, i was only gaining fat and barely any muscles, now im cutting to start over again without that high volume which actually killed my gains.
20:15 I was about to say, "what about Cardio?" -- enhanced lifters, according to what they say in their videos, sure seem to do a lot of cardio that doesn't impact their gains. Then you finally brought it up and I had to edit my comment. Great vidoe.
Your capacity to grind through reps is so impressive! Makes me want to try harder every time I see you train.
The way you came in on this one was hilarious 😂
Great list, especially important with how many enhanced influential people there are these days
good one gvs
I like your video I have been taking trt doses for a while and I didn't know about the pump thing. I have been sick for the past like 4 weeks and my strength is pretty much all still there because the trt came in clutch. But it's a good thing you are telling people these things and it's not like you don't know. I'm sure you have talked to plenty of people who have used to some degree.
Outstanding information
Man this is solid gold for the few of us they aren’t on the sauce.
Slapping that algo here. Thanks.
#8 so much. There's certainly always a risk, and if you push yourself and compete, you'll probably catch a minor injury or 2 at some point, but these pecs and biceps becoming detached is almost a non concern at all for the natty bros.
Yea when Brignole was talking about the "dangers" of preacher curls for the biceps or the bench for the pecs I really thought about saying something like...
"well yea...for _you_ ..."
Damn Geoff is starting to take off. Book might go up soon
Eventually, yea. Probably when I finish the second one.
Holy shit, Levrone on and off the gear is... like two different people. I've seen retired or older guys like Yates and Arnold, but it is quite striking to see a relatively young guy off the sauce. I can see why someone could get addicted (psychologically) to that stuff. It makes you look like a superhero.
Excellent points. People think that just because they won a bodybuilding show, it makes them a coach without having to study anything.
I've heard this many times: "bro, he looks way better than you, why would I listen to YOU".
#3 (3:17) for a natural is a point I've never heard anyone put together so succinctly, for how the training plan frequency per muscle matters.
Congratulations for 66k subs
this video is gold
I think the mind/muscle connection might be even more important (and perhaps harder to obtain) for naturals. That doesn't mean using it to chase the "pump" however.
Can you please do a video on cardio. Breaking it down and suggesting strategies on how to implement it to maximize gains in terms of strength and hypertrophy.
Awesome video
Actually, incredible video
thanks for your honest advise
Nice vid once again. Also could you give me some advice on managing time for the gym and working out? Cause im not doing so well with time management. Would appreciate it if you do
Captivating analogy & well put together well that's enough about me
I look forward to your next post
signed
A fat bloke who will watch youtube to get fit
Great video. Very informative.
It's not meant to be, but it's one of the best ads for taking steroids.
That's not a condemnation in any way, though.
Good, realistic video (except the p-ratio portion i.e. recomping)!
One of the things I fucked up when I was a beginner was trying to do lots of cardio after weight lifting and it was literally impossible to maintain that for more than a month (I was doing like almost 2 hours daily) and because of that I quit doing cardio for years and recently I implemented just doing 40 minutes of walking and 0 problems at all I even look leaner than when I was doing more because I used to get urges for eating tons of food after a cardio session
By the way, you could try splitting long videos like this into 2-3 videos (ie part1, part 2, etc) maybe it could help make the videos more palatable for people who don’t want to spend a lot of time on a video in one sitting. Just an idea ;)
Also keep up the great work!
Thanks yea I've considered it but prefer keeping it all in one.
What year is this, 2010?
I’ve been lifting for over 10 years as a natty for most of it, not natty anymore. But bro splits always worked best for me with high volume and higher rep ranges. Some people like PPL more, but for me it just made me stronger not bigger, and I definitely lost arm size. Everyone’s different, natty or not!
I started lifting in the early 2000's and used to read a website where - as it turned out - every single recommendation was written by enhanced lifters.
I used to use bro-splits. I used to eat every 2-3 hours (I had a bunch of little food boxes), a lot of maltodextrin based supplements before/after workout. I used to eat 3 gr/kg (not lbs) protein. I used to eat rice/chicken/broccoli 4 times a day, 10 eggwhites in the morning and a bunch of cottage cheese before sleep. I used to get up in the middle of the night for a protein shake... I used to not eat fat and fruits at all. I used to do 2-3 hours of low intensity cardio during diets. I used to go to failure in every single set. And I tried a million different supplements. All this as natural.
It didn't turn out too well... :D
also do a vid on differences between powerlifting strength training and hypertrophy training, i think people mix up training specifies of the two, there are clear differences people have to understand
I did. :)
I think there can be moral consequences of taking illegal drugs. For instance, where I live, everyone lives in fear of a cartel that makes its money by selling drugs. The people buying those drugs are the ones funding these cartels. I think that's an ethical issue that's worth considering.
Plus, with the fitness industry, I think we should strive to be good fitness role models. Just like it wouldn't be right to promote lifting + heroin, I don't think it makes sense for us to promote lifting + other illegal and unhealthy drugs, such as steroids. People might see us, imitate us, and wind up with health problems or legal troubles. When influencers are honest about their drug-fuelled lifestyles, I mean, yeah, it's honest… but they're also influencing people to follow in those footsteps, so it's potentially even more harmful, in a way.
Not that people don't have agency or that they aren't responsible for making their own decisions, but I still think it helps when role models and influencers are leading by example when they can.
And it's not that everyone is perfect or that making a mistake means that someone is bad. But I feel comfortable saying that taking steroids is a moral choice, especially if those steroids are illegal, and especially if that person is influencing others. Mind you, they might be wonderful people in many other ways.
“Do what the F… you wanna do”
The Hodge Twins
I'm curious to hear more about walking outside vs treadmill. Maybe you've already made a video on that?
You had me when you said "you could read". 🤣
good video
I liked and commented for your alga rhythm
Brilliant.
18:03 had to rewind what you said because that THICCCCC peach in the corner distracted me
I think this is interesting because I’ve noticed most of my results in muscle development have been when I do 4-5 sets high volume 15-20 rep range. I am natural and also only work out 4-5 times a week now. When I was doing a 3 on 1 off PPL split I noticed phenomenal growth for about two months and then it dropped off, though this could also be because of stress due to the job I had at the time.
I think it’s good to warm up with a pump exercise and then really beat your muscles up to failure, my last set of a work out is always a drop set (I prefer over doing partial reps because I have very weak joints and don’t really want to risk injury).
I think as a natural you just want to emphasize muscle damage and progressive overload, and only work out muscles when fully recovered (typically I do one day on one day off back/chest then legs then arms/shoulders) but then throw in an extra day or two per week for my genetic weak points (typically shoulders, glutes, and calves) though I’m starting to prioritize flexibility and mobility so 6 days a week just isn’t working for me.
Geoff, since April 2021 I have been following a "pump" type work out plan. High reps to failure, 3-4 sets. 7 to 11 exercises per muscle group. I have seen nice gains. I am not a beginner, I lifted weights in my late 20s(now in my mid 50s). It is November now, and I went from looking fat to looking like a guy that lifts. I never did steroids in the past and not using an PEPs now.
Mike
Great topic. Damn, been waiting for this one... I feel like almost all the steroid users on the internet don't point out these differences.
Yeah, utilizing a lot of the specific enhanced-styles of training definitely set me back as a young man…😣
Awesome topic Geoffrey! One thought though:
Not sure if this is how it was meant, but couldn’t a natural still benefit from 5 protein “feedings” a day? I know you said 3-4 which is probably fine, but is there not a benefit to just hitting 5 if you can? Love your videos man!
Maybe a small benefit but I really think that if you compared the gains over the long term of 4 vs 5 feedings the difference would be very minor if even measureable. Differences of 2 vs 3 might show up but 4 vs 5 isn't worth worrying about much.
Have you made a video about how to bulk? I'll have to check your book and your channel. I watched RP's newest video and it only recommends 16 weeks of bulking before performing a mini cut. That's not even four solid months. I'm approaching that now and all I want to do is keep going. I have no inclination to stop the progress. I know Mike is not natty, but his channel is for all bodybuilders.
It probably depends on how advanced you are and how much experience you have of periodisation. If you're in your first year - 18 months of training then just keep going. After that you'll start to slow down with the "noob" gains and that's where you start to re-evaluate your training; research how to periodize your training, look at changing exercises (if you think that's needed) The best indicator will be your own body, how fatigued you feel, how beat up you feel, are you still growing, etc. It's very much a if it ain't broke don't fix it situation.
Yea if you search "bulk" at least one should show up. 16 weeks is reasonable...depends on how much fat you put on, really.
7:55 so true. You will even feel Anavar pre-workout since the stuff is in and out of your system in a day
@point 8, is it really that the connective tissue isn’t catching up? Or do you think perhaps that at large doses a bigger factor is AI and SERM usage?
I was looking at a study comparing old bodybuilder average life expectancy compared to modern bodybuilding life expectancy
In the 30s, 40s and 50s bodybuilding was the best sport for average life expectancy, the average for professionals was up in the high 60s and 70s, what was super super high for the time, but nowadays the life expectancy is in the 50s for professionals and bodybuilding is considered one of the worst sports for health.
I think what we can take of that is that more muscle mass correlates to a better life expectancy until a certain point (maximum natural point), where after that point life expectancy start to decrease with more muscle mass (after being enhanced)
Yes, there's a *reason* why naturals can't get that big. The body prevents it because the extra muscle is bad for survival, bad for health, bad for general fitness. Running at over 220lbs on an average frame is just tough, regardless of if it's muscle or fat.
@@GVS lol yeah i said ur post that u said running was start to get hard and u like 96kg right? And i would say u are in like 0.001% of lifters so that says a lot
„You gotta want it! LIFT the dream!“
Very good video. There is a lot of aweful fitness influencers and drug abusers such as ryan humiston giving terrible advice on how to train if you are natural. Telling bs like you need to go for the pump bro splits. Telling that progressive overload is dumb etc
I would also say that most newbies that hit tte gym for the first couple of years train with splits like enhanced lifters and it works for them. Because they are new to training ofc they get gains but they attribute it to bro splits and then spread that around. I got huge on starting strength but i don't recommend it since it was just a dreamer bulk (i was VERY low bodyfat)+ newb gains + more than 5 mins betweens sets in the end so i could keep progressing. but if it didnt stop working very fast i would not get educated on ex science. People with good response to training in bro splits ( they are still the most common i think) will grow and group with the roid monsters so most people say bro splits and pump. It is a HELL of journey through an endless stream of shit till you can finally program yourself out of plateaus. I would have liked to find this channel when i started out
Myself i think bro splits can be most effective at times for advanced natural lifters, simply as allow for more economical use of high volume + recovery over frequency. for beginners id say 100% frequency is key though. (I actually started back in the 90s doing full body at a time where EVERYONE was doing bro splits) I still do twice a week frequency splits from time to time but the main of my muscle mass is built using bro splits with 16+ sets to failure per bodypart average per week. all ancedotal of course a this is simply my own findings based on my own body over the decades
I'm natural and only use dumbells at the moment and I noticed that once I stopped doing 25 reps person exercise I started losing weight. I thought the high reps and the cardio effect was doing it but I got bigger when I started back. Fitness can be strange at times
This is nonsense. All things kept constant, you would definitely not see a loss of weight from decreasing reps. You 100% are missing multiple other variables that came into play.
Unlikely. If you went to failure and beyond at 10 no way over long term you lose size if all other variables the same
@@SomeoneFarted apparently the weights were simply getting too light and the higher reps stimulated the muscles more. Now I do even less reps sometimes with much heavy weight and got bigger quite easier than even the standard more popular way.
On #13 - Carbohydrates - the informational text says (1) carbs can help naturals by blunting cortisol release and (2) you take 150gm+ "around" workouts:
1. Do you have a video about this already?
2. Is there a suggested range based on body weight, like with protein?
3. Is this a detail meant more for advanced lifters, or a good general rule for all lifters?
4. "Around workouts" is pre, intra, post, or doesn't matter much?
5. Just noting that 150g = 600 calories! That would a lot for me.
1. No but I might do one.
2. No I don't choose 150g specifically, it's just 1L skim milk and 1.25L orange juice
3. Probably more for advanced.
4. pre and intra is better
5. scale it down. I'm bulking and on probably close to 3500-4000 calories so it's just a liquid meal.
@@GVS thanks for the answers!
I want that outtake from 18:28 haha
Slapping that algo is the least I can do. Thank you sir. Btw, I wonder, Geoffrey what do you think about volume cycling, I've heard (I believe from 3DMJ) that doing periods with lower volume (and thus heavier weight) and cycling between that and periods with higher volume (lower weight) may potentially potentiate the progress you get during the lower volume periods. So you wont see increased progress yet when doing high volume/low weight but the increase in progress comes when you get back to lifting those heavier weights again after it. Not sure why, perhaps because you build up some endurance and then when you go back to the heavier weight you can go harder during on those lower volumes. Not sure. What's your opinion on volume cycling (for naturals of course)? have you experimented with cycling like that?
Makes sense. I've used it before.
Good day. Since I found your channel you've become my favorite fitness UA-camr. Love the integrity, the fact you're natural, the whole package. However, I am skeptical of this theory that there is a big difference between how naturals and druggies should train. I haven't seen any evidence of this. I think drugs help with any style of lifting. There are plenty of druggie powerlifters that train heavy virtually all the time. I think you might be conflating how a lot of top bodybuilders train with drugs making that training better. I think it's more that they are so strong that training heavy has become too much of an injury risk. Yes, part of the reason their strength has become dangerous is the drugs, but that is different from what you're saying. They may have actually gotten that big from heavy compounds, but now they get injured because training heavy requires too much weight. On the flip side, the science seems to show that anything from 5 to 30 reps is roughly equal for hypertrophy, so there's no reason why a natural couldn't build muscle with high reps. One danger of what you're espousing is a natural listening to you may think they have to train heavy regardless of injury risk or joint health. For example, I train triceps with high reps because low reps are a no go for my elbows. A young kid watching you may falsely believe he has to train heavy despite the pain because he's natty.
I’ve had pretty srs success with prioritizing the pump at times as a natural lifter.Idk if it’s mostly a psychological benefit tho. I’m 208 13-14% bdyfat at 5’10” so idk how much I have left in the tank but I don’t feel it held me back
I like to get a pump in a muscle in between my main workouts. I like to visualize the blood bringing in nutrients and healing the muscles for the next workout. It seems to help, 🤷♂️
Real question I struggle with, G, if you can help me out.
I work night shift and sleep in "shifts" usually 3-5 hours x2 a day. Sometimes I don't get my full 8 hours.
If I know that I'm gonna have a few days of rough/limited sleep (1-3 days), should I skip a workout and spend the time recovering?
I ask bc this may limit my gym sessions to 3-4 days a week.
try skipping and see if you're still progressing after a month.
On the cardio point. People like Douchette recommend a ton of cardio. He himself bikes very intensely all the time. Makes me think he's on more than just HRT.
Thanks for the video. Even though I'm natural I got bicep tendonitis that runs through the front of my shoulder so now every time I bench I get pain the next day. What would you recommend to recover and what can I do to keep working out?
Close grip work, it'll have less stretch at the bottom.
A bigger arch as well for less ROM.
Maybe incline dumbbell or power flys, but specifically avoiding the very bottom part of the ROM, without a very deep stretch.
Injuries do happen even to naturals, but they tend to be chronic rather than acute. So reduce volume/loading/RPE.
Finally, this is one time when a pump actually can be useful. So using very light weights (or pushups) and just filling the area with blood can help recovery _a lot_ ...Alec Enkiri of "Enkiri Elite Fitness" has a good video on tendonitis.
@@GVS thanks man! 💪 I'm at the point where holding my 5 pound newborn on the injured side bothers me so I'm finally trying to address this. I do boxing too and I felt that helped especially once I was warmed up. Then I went and did bench last week, full range of motion, and the next day it was killing me which is when I figured out it was tendonitis. I'll definitely give a try to your recommendations and cut back my rom. Also thanks for that video recommendation it had a lot of great info and I'm going to try it to finally get back to normal, hopefully.
@@mikke906 take a look at Alec Enkiri's video on tendinopathy.
I have a little question about cardio. I cycle daily as a form of transport, never get out of breath though, would this count as light cardio do you think?