“BRO DAYS” are IMPORTANT! (how I’m still growing)
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- Опубліковано 8 лип 2024
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00:00 Geoff Says Hello
00:50 Why Bro Day?
06:50 How To Program It
14:20 Appreciate your supporting the channel!
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)
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Can check the site for full Tables Of Contents of each book. Appreciate the support!
Custom Training Plans and One-On-One Mentorship:
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/ geoffreyverityschofield - Спорт
For further deep dives into programming to get the MOST out of your training, check out my books!
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!
You still can't afford a home gym? Man, every REAL bodybuilder has a HOME gym. Nobody buying those basic books huh? LOL
I like the routine of going to the gym actually. Gets me out of the house. Books have done very well and I'm grateful to everyone who's supported the channel. Not sure what your deal is. I hope whatever issues you're going through you can sort out instead of leaving nasty comments on the internet. @@larryb4598
@@larryb4598Imagine having such a low view of humanity that their worth is defined in the material possessions they do/don't have. Sad that you put that burden on others. Hope you don't do it to yourself.
💪💪💪
@@GVSdon’t worry about him,the roid rage is getting to him probably, I find it funny how these roiders specifically go to your channel to hate on you for daring to say the truth about roids’s bad effects on teenage guys.
There's two types of natty influencers. Guys who say "the compounds will get it" and then the guys who actually have big arms.
maybe they dont really prioritize arms
You forgot the third type who claim compounds are not important and have small bodies with big biceps lol
BS. Isolation alone does not work. There are all those youngsters bicepcing day in and day out for no visible results. Compounds promote testosterone production
@@gyorgygajdos1657lmao. Zero evidence for that
Nobody said that it’s isolation alone that do the trick. Doesn’t make them any less essential though
WAKE UP MOM GVS JUST POSTED!
Thanks for waking me up for this son
@@jlol933GVS never let your mom sleep in the first place.
Some of us wake up "babe," while others get "mom," but in either case, we annoy our loved ones with our favorite lifter videos
@@mcfarvo yessirr
😂
arm days were a game changer for me fam. i thought i was so smart being a perfect form, compound only puritan and it stunted my progress for years after the newbie gains ran out. started isolating and it even made the compound movements i was so prudish about so much better. you gotta isolate bro
I mean yeah if i had to choose between leg extensions and squats i'd definently choose leg extension because well i'm gonna get the most quad gains with leg extension due to cardiovascular fatigue being a significant factor in squats, and it's also easier to stay consistent too. However squats do give you more total gains i imagine, but i mostly care about hypertrophy so i focus on leg extensions more.
@@loganwolv3393 sorry guy you're wrong
NH was right about focusing on isolations.
@@bregottmannen2706 Sorry he isn't. While squats will add mass in a lot places, leg extensions will help grow the quads.
I was originally doing arms at the end of chest day but I heard that a separate arm day will allow more energy and gainz. I've been doing a dedicated arm day for about a month now and I'm really liking it
Was about to do leg day but this video dropped, so bro day it is!
"I'm gonna show you guys my leg day; first up is dumbbell bench press"
- Kevin Levrone
I love the concept of "Bro" days, as it's literally an extra day to work on your weaknesses/things you enjoy. All my bases are covered in my Upper/Lower days, so this extra day is an opportunity to let loose a bit. Usually i use these as an arm, calve & delt/trap day, but sometimes I've just played basketball for an hour or two, simply because i felt like playing ball. It's pretty much a whatever you want day, and i love em.
Horrible take
@@bregottmannen2706how
@@bregottmannen2706How?
You had me until basketball
There's nothing wrong with playing basketball, but that really has nothing to do with the goal of building muscle lol, which is still the purpose of the bro day. So it's not exactly a whatever you want day, playing basketball is more of an active rest day, rather than a bro day.
This Geodude over here is onto something.
If he evolves again ill have to lose faith in his nattiness
Your arms are freaking insane, man. I like how you encourage people to try new things. Not in a program-hopping sense, but as a way for lifters to make their training more suited to them as an individual. That's really the best way to enjoy your training and to find what works for you.
He is average. He doesn't know much about bodybuilding. Anybody can put out a book on basic lifting.
bruh this dude really said average @@larryb4598
@@larryb4598me when I lie to discredit others
@@larryb4598I don't know what you consider average, but I'm gonna disagree with you on this one. He is obviously very jacked, and what he is doing has been working for him. He has goals, and he trains hard to achieve them. The results speak for themselves.
@@larryb4598you are genuinely delusional if you think thats anywhere near average. He is very close to peak of human physique without drugs, assuming he is natural, which I believe he is. He is very much on par with best bodybuilders of silver era.
I knew the progress was insane in the past 2-3 years, but holy shit side by side is insane.
My Bro Day
Hammer Curls+Long Rope Tric+Lu Raises
Preacher Curl+Tric Pushdown+Rear delt fly
Abs + False Grip Curl+finger Curl/Neck work
+Experiments sometimes😏
Thanks GVS , I learned so much from your Videos🎉 I am the strongest,fastest and injury free‘est that I ever was 🔥
whats the weight
Thus spoke the CEO of triceps
100% agree on the importance of enjoyment. My own experience has shown that, if I have a routine with a day in it I hate, then I am (1) very bad at talking myself into skipping the day, and (2) very good at talking myself into delaying the day. (Yes, for me, it's leg day.) Result: months of not working out, since I was waiting for the day I wouldn't hate doing legs. Split legs up so there was no dedicated leg day, and my consistency improved remarkably. Maximizing my leg gainz? Nope, and, honestly, I don't care. Better suboptimal progress I enjoy than optimal progress I hate (or, more realistically, no progress because I'm always delaying a routine I hate).
Another reason why I prefer to do full body.
very cool thank you !
🎯 Key Takeaways for quick navigation:
00:00 💪 *A "bro day" is a training day focused on lagging or lacking areas of your physique, often targeting arms and shoulders.*
01:49 🏋️♂️ *A bro day involves intense and tough training, but it's not systemically taxing and doesn't require specific performance goals.*
02:59 📅 *Incorporating a bro day into your training plan depends on your existing routine, but it can be done in various split configurations.*
04:24 🤣 *A bro day can be a fun and motivating workout session with friends, providing a pump that can boost confidence.*
06:54 💡 *When programming a bro day, focus on areas you want to improve, such as biceps, triceps, forearms, traps, lats, rear delts, side delts, neck, and abs.*
08:15 🚫 *Avoid including lower body exercises on your bro day, as it should primarily target upper body muscle groups.*
09:53 🏋️♀️ *Pick 6 to 10 exercises for your bro day, and consider performing them in a circuit or alternating sets for efficiency.*
11:27 💪 *Start with 1 to 3 sets per exercise and gradually increase volume as you progress in your bro day training.*
12:23 🧪 *Experiment with new movements, techniques, tempos, and exercises on your bro day to keep your training enjoyable and engaging.*
13:04 😃 *Balance solid programming with enjoyment in your training routine to make it more consistent and sustainable.*
Made with HARPA AI
Literally about to do an arm day later today. 2 hours of pure biceps and triceps annihilation, chasing the pump. Yes it works, I got 19" arms lean 😉 Been having a 'bro day' for the past decade. Having a dedicated arm day after your usual Push / Pull / Legs or whatever split you do, is the way to go, imo 🔥💪🏼
Jesus bro you're built like a silverback gorilla 😳
How do you not run out of exercises?
@@riotorres2091what do you mean? Just repeat
@@Dan-sw8tg Yup. I'm good with like 3-4 exercises for biceps and same for triceps. Just do more sets of the same exercise until satisfaction.
@@unovabased44 One arm day a week yh. But technically the arms get indirect work from the push and pull workouts too 👌🏼
Great video as always, definitely won't feel bad about hitting arms directly now lol
Man this is so true. I focused my training on compounds for over a decade and while I included Some Biceps After back and Triceps after Chest but they were a bit lagging compared to my chest/back. Adding in Shoulders/Arms Day Couple Times a Week for Few Months and My Arms finally catching up
On Top of that My Lower Body Day is usually Squats/Deads/RDLs-Goodmornings/Reverse Lunges-Split Squats along those lines and it is so tiring that I Couldnt do much else; I added Mini-Machine Only Leg Days to Other Workouts at the end consisting of Leg Extensions/Ham Curls/Single Leg Press/Adductor-Abductors then My legs Corrected Some "missing" or "weak" parts and became more complete and they arent that fatiguing.
Half of my days I start with arm isolation, and its working wonders, its because of you and your massive arms that I do that, this is my favorite fitness channel.
Love this! I started to run a torso + limbs split so I train biceps + triceps on my lower body day and shoulders on upper. I'm still a beginner so I will stick to this for now. Great video!
Great video, I’ve been doing your intermediate lazy man’s plans plan, past few weeks been adding a day of traps, calves and rear delts. Glad to get some validation on that. Good stuff keep up the great work
Been following for years, insane the gains have been over the years 🔥
Definitely would love to see more videos about programming. One of the things I struggle with is just knowing how to program things.
Bro day!here we come💪🏽
i intuitively fell into upper, lower, bro(er) some years ago so its pretty cool to learn and advanced natty recommends it. been doing full body 4x weekly atm with 2 of those sessions upper body work being more limb focused.
Mind blowing timing. Did my first Arm only day yesterday 💪
I haven't watched the video yet but I implement a bro day about 1.5 years ago and its improved my physique tremendously. I don't really have any lagging muscle groups because of my lower training age so I use it so free up my torso day.
I ran the Ravage program for a couple months. I initially had a negative connotation about having a bro/arm day, but they ended up quite a bit of fun. I recommend giving it a shot to see if you'll like it.
I'm seriously considering transitioning from ppl to this split now. Great points
best fitness youtuber on the internet hands down + funny memes/vids included that i love
Fucken appreciated the Flight of the Concordes clip bud, love that band, watched them when they had their TV show, was actually showing a work colleague their stuff a week or two ago
They're great!
Since i watch your videos i have a Bro day on my 3 day training split
Been doing this for a few months, glad to see small creators like you be inspired by my strategies.
What a genius
I just added an arm day after running full body then ppl over the last few years. Excited to see the results
Wow I’ve never heard of anyone having a weakness day other than me I’ve actually fully bought into the concept and I now do a 2 day full body split
Strengths day -> Weakness day -> rest day, repeat
I realize I've already been doing something like that as I do full-body twice a week on days when I have a lot more time but on days in the midweek when I only have a short time available after work before going to bed it became "I have less than an hour so I'm just going to do arms" type sessions.
Right now I am just throwing some arm and shoulder work at the end of every workout, which has helped... but I can switch things around to have a bro day. I will give it a try
Wow, was just thinking about cluster setting certain parts on off days.
I remember when Geoff had like 20-30k subscribers. Dude is a proper gent! Keep getting that success you’ve been working for my man.
The concept of a bro day is really cool, I might add this on Saturdays, currently doing full body 3x/week.
Also, since you mentioned it in the video, would be cool to know what you do in those 10 intense minutes of cardio!
Saturday is for the bros. Started adding this to my 5/3/1 routine recently and couldn't be happier
I literally did this a few weeks ago. My arms and shoulders were lagging so I added a bro day after my PPL split. ✅
I also added a bro day into my PPL split almost a year ago and I’ve already gained nearly an inch on my arms after being stalled for a while
Me too
Do you still include a rest day at the end of the week or do you just push everything back by a day and essentially do an 8 day cycle?
@@APMATT yes. I gave up on the idea of hitting everything 2 times a week in order to have an arm day. An extra day or two of rest a week is not going to effect my gains that much.
interesting thanks@@DrewbattleTheGreat
I like to do 3-4 months of PPL to focus on my torso and then 3-4 months of Arnold Split to focus on my limbs (/arms). Keeping volume the same, I think cycling between these 2 splits addresses the weaknesses of each.
Your physique is immensely impressive! You’re looking absolutely jacked. Simply mind-blowing! Outstanding work. I’ve started training arms quite seriously with more exercise selection and relatively higher volume after watching your videos. Arms are certainly a very important part of a complete physique and my arms were definitely a lacking point. I’ve seen some overall good physique but one thing that I’ve noticed is that their torso development totally overpowers their arm development. It makes the physique not look as proportional and symmetrical as it can be and lowers the aesthetic appeal. Your physique is well balanced because you’ve extremely great torso and arms development as well as pretty muscular lower body. We definitely need to approach arm training as seriously as we approach chest, back, shoulders and legs training. We need to stop overlooking them and thinking of them as an afterthought otherwise they’ll look like as an afterthought. We need to take complete advantage of the fact that we can train arm very close to failure or to failure as well as beyond failure in quite frequently very safely and it doesn’t interfere with recovery that much as the overall load is relatively low. I loved your advice about dedicating an entire day to arms because that way we can train them in completely fresh state. Loved the way you program your split. It’s quite intelligent and thank you for sharing your wisdom with us. It’s highly valuable. I do think we can train calves on bro day because calves can benefit from higher frequency and volume and training them takes very less time and adds little to no fatigue. All the accumulated fatigue will be local muscular fatigue. So they can be trained on the bro day but I’d still prefer to train them on lower body day because it’s more convenient for me that way so I can focus on other lagging muscle groups on the bro day. 🙏💪👍
He could never be a PRO bodybuilder. He looks average. He is just a idiot who got a gym membership.
Made a program heavily inspired by some of my favorite programs I have run in the past (mostly John Meadows stuff) and made it as a Push, Pull, Legs, Upper, Lower, Bro, Rest. Definitely my favorite split.
This might be something to consider in the future sonce arms arent really a priority but i think you can also run something similar just by outting arms at the start of each workout with a full body but i mighy give this a try. Im currently doing PPL, FB,FB from MON-FRI and then i do cardio on sat/sun or both days where i usually go climbing for 1-2hrs.
I’ve been running an adjusted version (lower volume and different exercise but same split and programming) of ravage for six months. My arm has significantly grew from this split (torso + arm + leg x2), even has stretch marks on my biceps. Thanks gvs. :)
I’m thinking of running a specialization phase for my upper body to beef up my arm and torso even more in the next year. I dunno really care much about leg size. Turning the split as
Push + quad + shoulder
Pull + ham + shoulder
Push (tricep focus) + calve
Pull (bicep focus) + quad
Shoulder + Push + ham
Shoulder + pull + calve
Would love to know GVS or anyone thought on this.
Every single training days of mine are bro days and I confirm the accuracy and validity of the points and arguments presented in this video above
As a 4-day upper/lower enjoyer unwilling to increase my program to 5 days, I prefer to do some general "bro emphasis" by modifying upper/lower into more of a torso/limbs split. This allows me to decimate my chest, back and shoulders on my upper days (torso) while getting some extra arm training frequency and volume by shoving them into my lower body days (limbs). Also nice to focus on arms in isolation from the rest of my upper body for obvious resons.
Granted, I have to cut a bit of leg volume, but I'm "gifted" in the sense that 2 sets of RDLs will consistently give me mega DOMS for 2+ days, so I can get away with doing very little hammy work.
Also, if I were doing PPL I would probably do something similar (L now stands for Limbs).
Dude, I used to do 4 sets of RDLs and 4 sets of leg curls in a session but if I tried doing that sh*t today I wouldn't be able to walk for a week... I now do about 8-9 sets for hamstrings per week if we include hip hinges not taken to absolute failure in those 8-9 sets, my hammies get so sore from the smallest amount of stimulus... I am right now taking an active deload and my hamstrings are still slightly sore (actually getting more sore just recovering while I stick to lighter training) from my last pre-deload leg session on Saturday where I did 3 sets of good mornings and 2 sets of lying leg curls (w/ 3 half reps thrown in after failure on the last set of leg curls)
@@iangraham-white5717 Just the thought of doing RDLs and curls on the same day, let alone 4 sets of each, is crippling me
@@thiccchungus588 Keep in mind I usually throw in a couple half or quarter reps beyond failure on the last set of leg curls (so that twice per week with some beyond failure training twice per week for the hamstrings)
@@thiccchungus588 Once my RDL got to around 245 lbs for 10 had to start cutting that sh*t out
I think order matters a ton. I had been running ULAUL (then rest-rest because I'm lifting at a work-gym), and I've swapped to ULULA(RR). I had really been pushing my triceps and brachialis work hard, mainly through overhead triceps extensions and dumbbell hammer curls on a preacher bench and it really started screwing up my vertical pressing and all of my pulling work. I still do 2-3 sets of bis and tris at the end of my upper days, which I think is working well. The dedicated arm work on my "bro" workout (arms + side delts + any extra stuff) is just at a higher level. I'm finally creeping up on 15.75" arms after being stuck at 15.5" for a year.
And yes... you can absolutely train calves on a bro day. Once you've gotten accustomed to training them hard, they recover pretty decently 💪
I'm 54. I do not have arms and shoulders like your my man but i have been training this way for a long time. Day 1 chest and back/rear delts. Day 2 lower. Day 3 arms and shoulders. Day 4 i take off because I'm old! Then start it all over again. I knew years ago i needed a dedicated arm day. I'm 6'2 broad clavicle. No problem getting traps to grow with out direct work typically but biceps suck. Have a hard time with mind muscle connection and keeping my shoulders out of the way. I dropped the weight and really focus on the reps and try to get close to failure on a few sets.
I've implemented something like this into my current split. I'm currently doing a higher frequency asynchronous FB split, 5 workouts with 1 being an isolation day
Triceps, delts, flyes, calf raises and situps
Been working pretty nicely, especially since I often find that my chest flyes and tricep movements tend to suffer when put after compound presses in the same workout
That rear delt machine seem cool
Lookin freaky bro 😎
A Bro day or whatever else u wanna call an „extras“ day is so refeshing. I just recently added a „Purzelbaum day“ (summersault day) where i do some random movements (not exercises) and also some brostuff…good times
8:43 - I started including calves on my arm day in addition to biceps, triceps, and delts. I do an upper/lower/arms split. It's been easy to fit in and I like it. I do them weighted using plates hanging from a dip belt, standing on a metal calf block I got on Amazon (I workout in my garage). I do 3 sets in the 14-20 range. Then on lower day at the end I throw in a single set of AMRAP bodyweight calf raises. It's been working.
9:33 only OG subscribers get the joke :) Great vid, Geoff!
Unexpected hairstyle gainzzzzz!
Shout out the Flight of the Concords clip
That physique update 🤯
I tend to hit a shoulder press on the upper days. The first arm day is not affected. By the second arm day, my triceps and biceps are pretty toast. So bicep and tricep volume is lower than the first arm day of the week. Two sets instead of three works well.
Beast
I also started to implement arm days. Doing calves also as both are the weakest muscle groups.
You and max euceda are my fav youtube channels.
Tried your template (with my own modifications) for 2 months when I had time to workout 6 days a week. Definitely recommend, especially for arms and even helped me with lats and shoulders (my weak points).
I still try to add one bro day to my current upper lower program inspired by that.
Glad it's working! I hear stuff like that all the time, so I think it's a pretty good general recommendation.
Pretty basic stuff. Not impressed. @@GVS
Man you've left like 10 comments haha. Appreciate the support, engagement like this really drives the video out to more people!@@larryb4598
@@GVS FYI, this Larry guy is not me but seems to be trying to take my 'No.1 GVS Hater' title away.
Fear not! 0:25 Seems like something starting with P and ending with Ds
Hey Larry, have a shit day!
Had to add an arm shoulder bro day myself.
I'm doing a ppl that goes like that
push with 2 triceps, 2 biceps (superset)
legs (forearms, flexors and extensions)
pull with 2 biceps, 2 triceps (superset)
so everyday is arm day! the fatigue isnt that high tho, like GVS said "you get used to it"
few things I have learned and applied after watching your videos:
- don''t be scared of cardio, do a lot of it (this has helped me)
- a lot of volume (i realised I would just need more sleep or a day off every now and then, but it helped me grow)
- eat big
I’ve been doing Full Body A (legs, chest, back, delts, arms), Full Body B (legs, chest, back, calves, abs), Bro Day (shoulders, arms, forearms, neck) for a few months. Arms are getting bigger. I started this training, because after 2 years of upper lower I was starting to have a spider physique. The “bro day” is really starting to correct that.
Been running a legs/torso (pecs+lats)/bro (arms+delts+traps) split. Twice a week bro day feels great
I’ve started a 4 day upper/lower specialization training split where I focus on 2 specific body parts with higher volume and keep the other muscles at maintenance for 6 weeks then I rinse and repeat, in case you guys don’t wanna add another day this is another way to focus on some lagging parts, right now I’m focusing on chest and quads to start the new year 😏
So I’m not crazy. I’ve been doing lower/upper/arms split for a several months now and it’s been great. I usually hit shoulders on upper day but depending on time and energy I just slide it to arm (bro) day as I see fit. The few guys at the gym I chat with think I’m nuts.
They’re the ones who are nuts. Probably normies or noobs who don’t have good physiques. I ran upper/lower/arms years ago, it’s an OP split
#1 Legs Neck
#2 Arms Abs
#3 Back
#4 Chest Shoulders Abs
Works great for recovery
Man you probably have on the best Tricep's in the World rivaling tons of steroid users... youre arms make your huge upper body look small, its incredible, respect man
That is the gayest thing I ever heard. Should I leave you 2 alone?
“Noticeable”??? That’s the understatement of the year. I’d kill for half those gains on my arms bruh. Damn impressive.
I do a bro split that has the last day being calisthenics with arm isolation.
Chest, back, legs, shoulders, rest, upper calisthenics with arm isolation. Very enjoyable
Holy crap! @0:27 $100 those triceps can be seen from the international space station
my current split focus in sholders, arms and forearms (Always training first in session), and all the rest training with low volume (just to mantain, 4-6 sets a week total)
1-Sholders complete + chest and back(just 3-4 sets each)
2-triceps + biceps
3-forearms + legs (low volume)
4-side and rear delts + chest and back(3-4 sets each)
5-triceps + biceps + forearms
6-side and rear delts + legs(low volume)
7- sometimes forearms and cardio on sundays
rest time most of the time 3 minutes
huge improvements in sholders (train 3x) - training fresh is key to progress every training session
As NH says , I had a “spider physique” because of my powerlifting and PPL programs. I only started focusing on arms a few months ago.
I was stuck at 11-13 inch arms for about 5 years. Only last year , did I finally achieve 15 inch arms.
Now I have a lot of hope of getting rid of my “spider physique “
You started focus arms only a few months ago but they grew to 15” last year?
Seems like they grew before you started focusing on them then?
@@freshwildflowers check my workout UA-cam shorts. I have the time frames there.
But, Sometime last year (2022) , I finally started focusing on “arm days”. Then I achieved 15 in arms this June 2023.
Yeah I didn't understand that timeline. Typo somewhere?
I been doing a 4 way split.
Legs (quads, hams, glutes, adductors)
Chest/back/shoulders (I pre exhaust with rear delt peck deck before hitting rows because my lats are overdeveloped relative to shoulders, as well as lateral delts before chest for the same reason)
Abs/calves (hate this day, but fuck it)
Biceps, triceps and forearms on the final day.
Overall I been making some pretty solid gains on this routine lately.
Geoff You have great triceps
GAY
Yes once I get my 500 something hex bar deadlift, I plan to put away the powerbuilding program and do a Arnold split to get ready for my one and only bodybuilding contest. If you want 18" arms, you have to do a Arnold split.
It's so weird to not see a Q&A video from GVS
I have a question for him. Why do you put out books when you really don't know anything but basic stuff? You look average.
Just like a people pleaser to tell us that a bro day is okay and that we can enjoy our training.
My current weekly split/microcyle is Day 1 Lower/Legs, Day 2 Upper(Back/Chest/P&P), Day 3 Arms/Shoulders/Abs (Bro/Isos), Day 4 Lower/Legs(alt/variations), Day 5 Upper/Arms/Bro alt/vars, then weekend for more cardio and active recovery than M-Fri cardio
My Bro stuff includes biceps curls, Triceps extensions, finger-wrist curls/extension/pronation, medial delt and posterior delt work, and abdominal flexion stuff mostly, maybe some other stuff for fun, it's bro day
Besides falling victim to a minimalist approach in arms training with only close-grip pressing and weighted chinups, a literal bro-day was a long experiment I did since following the Noble Natty community and training very seriously. Although I look like the same on a flat AKA "no-pump" state even on a heavier state (I went from 65kgs to 74-75kgs), I definitely am growing my arms and delts (specifically my biceps since I spammed pushups hence my triceps are overpowered) whenever I wear an old shirt. (A hack I use if I am really gaining size measurements around my weak points)
A bro-day definitely helps in avoiding such a phenomena like the Spider Physique
whats actually wrong with a minimalist program?
@jmgonzales7701 the dreaded spider physique
Been thinking abt implementing an arms day on my ppl program, but im afraid of it taking away from my other days, bcs the volume will go down a ton, i hope this video can help with the decision
I've always sworn by an arm day
I got 2 weeks of my program, and then I'm stating your ravage program. I'm looking forward to the gains!!
how was/is it? would you recommend?
@@nathankirk976 definitely mate!!
I personally do upper lower arms/shoulders then rest day/cardio and repeat
Love a bro day
It can absolutely be a calves or even hip rotators or flexors if you want to, or even put in some leg curls as I do to prevent further injuries in my hyper mobile joints, like my knees, or forearms, or core, or ankles… it’s a day for all of this, personally I do mobility a different day than any strength day as I do for technique days (athlete here) the question of if it still qualifies as a bro day is the only question remaining and I know I don’t even try to be a bro, bro
I do full body, rest, full body, bro day, rest full body rest
Holy shit 00:19 - 00:22🤣🤣. Geoff is looking jacked, stacked, and yiggity yacked. I think it’s bc the haircut
Every day is bro day, CMON
Good shit as always Geoff! How would you include a bro day on a full body split??
Full/Full/Full/Bro with the last full not having arm isolations.
@@GVS thankyou 🙏🏿
Those triceps are just insane lmao
Another way is to not doing bro day but doing biceps with chest and triceps with back, basically the opposite of Push-Pull-Leg routine. Recently Alpha Destiny gave this advice, and I followed, and the growth has been impressive. This way, your biceps and triceps are working with more frequency, for example, triceps are working on your chest+biceps+shoulders day indirectly, and they're being hit directly again on back+triceps day. You can add extra shoulder workout on back+triceps day to increase frequency of shoulder training too.
I like the Upper,lower,bro,lower to infinity,sundays off cuz gym is closed(inspired by NH). Easier on the joints in my experinece,cuz every joint gets at least 48 hrs of full recovery
Damn GVS lookin' like a Unit 🗿
Arm day has made a massive difference for me. I did ppl or upper lower for like 10 years and arms always lagged
Jeez Geoff, haven't dropped by in a while and you're very noticeably taking up more of my screen.