ADVANCED Lifting Strategies (Maximize Your Gains!)
Вставка
- Опубліковано 9 лип 2024
- Check out boostcamp for my programs and more!
www.boostcamp.app/?...
00:00 Geoff Says Hello
00:15 Assumptions (BASICS!)
01:06 #1 Progression is SLOWER
03:34 #2: You KNOW a lot about training (success leaves clues)
04:42 #2a Volume
05:54 #2b Frequency
06:12 #2c Intensity/Loading
06:34 #2d Failure/RIR
09:07 #3 Staying Healthy/Injury Prevention+Management
10:45 #4: Technique/SFR/Optimal Exercise Selection
12:39 #5 Specialization Phases
13:32 #6 Diet/Bulking/Cutting/Recomping
14:56 #7 More specific goals
15:47 #8 Process focused?
17:09 #9 Fewer sources of information
18:33 #10 You are sacrificing MORE, to get LESS...is it worth it?
Chart from:
www.strongerbyscience.com/pow...
Book 1: SWEAT (beginners/intermediates)
www.verityfit.com/product-pag...
Book 2: Ring Training For Hypertrophy (ring enthusiasts)
www.verityfit.com/product-pag...
Book 3: Resurrecting Your Gains (intermediates/advanced lifters)
www.verityfit.com/product-pag...
Can check the site for full Tables Of Contents of each book. Appreciate the support!
Custom Training Plans and One-On-One Mentorship:
Email geodude412 (at symbol thingy) yahoo (dot symbol thingy) com
Bother Me On Instagram:
/ geoffreyverityschofield - Спорт
Remember, the more you learn, the more muscle you earn, and that becomes more true the further you go in the game!
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
Going to give your books a read
I imagine being advanced is like wishing you could go back and watch your favorite show/movie as though you were watching it for the first time
It's pretty much wishing you could go back in time, redo everything you did, but with your current knowledge, and stop yourself from wasting about 5-8 years of doing stupid shit
@@SmallFry01 so life in general.
@@SmallFry01Funnily enough, when I met my fiancée, she saw me as an advanced lifter and wanted to get into training, so I coached her from the perspective, “If I could start over from day 1, what would I do differently?” It was super rewarding because she got an INCREDIBLY productive and efficient newbie gains phase and was able to avoid all the BS stuff, and I got to see how fast someone could progress when they were doing everything on point from day 1.
@@danielbrown001 that's awesome man!
If ones advanced and is happy seeing themselves in the mirror (not in an egotistical manner) I hardly doubt many would want to ''watch the movie again''. I love the grind and wouldn't mind if the gring I am putting in each and every 6 days a week said I was ''advanced'' : )))
i def think the bulk of your content is for intermediates but is explained very well and that makes it understandable to a beginner.
That and he's not bombarding beginners with advanced stuff without telling them that it's advanced.
Advanced lifter here. 16 years of at least 4 days a week lifting. This is one of my favorite channels currently
What would u say the best split is for 4 days a week?
@@hamzahimran4708completely depends on what your focus is.
@@hamzahimran4708upper/lower or some kind of full body is likely best for a 4 day split.
i did something like full body 4x a week with each day having its own focus, felt pretty good but recovery can be difficult.
@@hamzahimran4708ik u didn’t ask me but upper/lower for sure
@@hamzahimran4708upper lower twice a week, or if your body responds better to a ppl+fullbody / or you want a dedicated arm day, arnold+fullbody
I will watch this once I am advanced 🥲😭😭
Definitely a more niche video!
I'll check back in 5-7years! (I only started seriously lifting in 2020)
@@GVS Nah, it doesn't matter I watch all your videos
@@mcfarvo
We started exactly the same time 🙂
@@mcfarvoWatch now and let the knowledge marinate in your brain
Why would anyone complain about lack of content for advanced lifters? If you are advanced then you already should be your own best coach, since you figured out what sort of approach and fine tuning works for you specifically and was able to break through intermediate phase into lifting endgame. Maybe a professional coach can help you if you work personally, sure, but "10 tips" sort of video isn't something truly advanced people need, imo
advanced lifters still need entertainment, something to take up their time while watching fitness youtube. and if it's all stuff they know, they'd be bored. it's not that they necessarily need it, it's that they want it. as an analogy, there's a lack of content for advanced language learners. want to learn spanish for beginners? 10 million youtube videos on that. want to learn spanish for people who have been studying spanish for 10 years and are fluent but want to get even better? there's basically nothing. and sure, those advanced language learners can figure out ways to get better on their own. but should they have to?
It's so Dr. Wolf will hopefully critique this, and then this will entice more people to watch and then views go up.... & dollars roll in. Might even get Bromley & Dr. Mike chipping in as well, and perhaps the Almighty, Massive Iron Steve Shaw.
Brilliant strategy indeed.🤑🤑🤑🤑🤑
@@Mr._Fit_Atheist Bruh, how many subs does Wolf have again, when did Dr.Mike respond to other creator's videos. Yeah, totally cloutchasing
@@rinkuhero"but should they have too?" ..uhh y-yes obviously? For an advanced language learner, no video is gonna be able to pinpoint the specific weak points and area's they're weak at, their gonna have to do it themselves or stagnate, which for many might be perfectly fine. A video could point them in the right direction kinda like how science research can like gvs said, but it's not magic, if you're trying to get better at reading physics research papers in a different language, no videos helping you, you're just gonna have to read to get better.
Where I will agree with you is that in areas where advanced content makes sense to exist...it tends to be really boring and isnt entertaining. Like with beginner math content for example, Algebra to Calculus, so many videos actually seem to give a fuck about you caring to enjoy it or teach it well. they'll have fancy animations or graphics, etc etc......and then you try looking up something advanced and its exclusively long ass boring dry lectures from an old dude talking as fast as a snail. As if when you're advanced, you can just stomach being taught new things in the least entertaining way imaginable
Everybody, no matter how elite, can benefit from coaching
Your channel has had a huge impact on my natural bodybuilding journey bro... Motivation wise and informational wise. Your channel is game changing... I would go as far as to say life changing. Keep up the good videos... And keep spreading that knowledge. Your making a huge positive impact on the fitness community. Your one of the good ones. Your the only dude that claims being a "natural athlete" that I actually believe. Just the way you carry yourself and talk yourself... I actually believe that your a lifetime natural. Your an inspiration for us all brotha.
Doing a dropset on a first set can help measuring a slow progress. One might be stuck on X reps in OHP, but his dropset can still be climbing, indicating he's more and more juice left after his primary set (so in time one will reach level needed for X+1 reps).
Knowing oneself (as an individual) is one of the more important aspects of being advanced, I’d say. Great stuff, Darth Geoff 💪
I think it's important to note that advancement is kind of body part specific. If you have significant weak points, those muscles groups are by definition not as advanced (developed) as others. Training age alone is an unreliable indicator. You will always have a genetic weak point, but with time, you can have really even development like you see with pro natural bodybuilders who have been in the game for 15 years or more.
I also think that your frame plays a big role. If you're short and slight, the amount of muscle you can possibly build naturally is a lot less than someone tall and broad. Taller lifters often complain that they can't fill out their frames, but I think it's a blessing. It takes longer, but you have more of a runway for gains. If the surface area of your back is 50% larger than the average person, just think what it will look like when you develop it accordingly.
I think overall, it's relatively fruitless to worry whether you're advanced or not. Don't confuse a plateau with reaching a limit. A hard limit may not even exist until you reach old age. That's why tracking your progress and consistently working on technique are important, adding reps or weight over time is the best way you can tell if you're making gains. Stay disciplined on the journey and one day you'll see yourself and be like, "damn."
Wow, thanks for showing that 5 years of training clip. I've been going hard for 2.5 years and feel confident I've got a better chest and back. Always good to see actual nattys to have a baseline to compare to.
Time to make alien arm gains
I think that video is also useful for intermediates who thinks that they are advanced. It really helps you understand what stage you are at now.
Because some people dont actually quite understand WHAT IS begginer/intermediate/advanced in terms of lifting. Its not some numbers on certain lifts, its how you close to your theoretical natural peak.
Was thinking same thing. Pretty confident I'm in that intermediate stage. Progression is slow now but it's not that brutally slow
As an advanced lifter, you should be the source of information
Geoff rocking the gym bro hoody so the advanced lifters take him seriously haha
As someone who has been following the channel for many years now, I have made a ton of progress (thanks btw) and I'm definitely at a point where youtube fitness as a whole is providing less value.
While I would consider myself intermediate, I'm looking forward to learning more about more advanced approaches
The last point is pretty valuable. I am nowhere near advanced yet. But if and when diminishing returns hits me like an avalanche, I might do something I would never have done before. Like training abs.
The A Few Good Men reference was amazing. One of the funniest things I've seen on this channel.
GVS IS BACK!!!!
Geoff, I have never been to the gym before, but I have watched almost all your videos. Would this mean I am an advanced lifter? I have been telling people this for years
yes
😂
😂😂😂😂😂🤡🤡🤡🤡🤡
1. Go to the gym
2. Find the biggest guy
3. Start giving him advice
@@fichshreds2661 😂😂😂
Love the big videos
The bigger the better
I’ve been working out for 10 years now and still have a lot to learn. Very fun. 12-22 almost 23 now. Time flies!
I really enjoyed your last point. I am 5 foot 7 and weigh 190lbs now with a 6 pack (not shredded but it's there). I feel content, I feel good and jacked. I just maintain with 2 to 3 workouts per week now. I feel big, feel good. At this point it's more fun to train handstands, work on my splits, stretching, and riding a bike than grind for another potentially 5 pounds of muscle to my frame in a decade.
5'7 190 is sick man. I'm 5'9 getting close to 190 but need to drop some fat
what cycle u running?
Excellent video! 🙌
Interesting vid, Geoff! I'll keep all these strategies in mind as the years go on.
Very excited for the more advanced targeted content!
Last point is so true
Good video. Excited for the advanced lifter videos, wont get as many views probably but will be extremely useful
This is some good f'ing content bro. I like this video a lot!!!
Thanks, glad to hear it!!!
Awesome video. Thus us the type of 💩 i nerd out on. After almost 30 years in the gym, there's not a lot i haven't done or tried. So keeping training interesting and challenging us a must.
THE EDITS IS BAAAAACK ...
This was an excellent video. The last few years less and less content from my favorite noble natties has been relevant to me due to my advancement level. So it's refreshing to get some insights into other advanced lifters experiences.
I never thought injury would happen until it did. Hurt my back doing deficit deadlifts close to a year ago. It was probably one of the best things to happen because it made me reflect a lot of external factors to training. Improving sleep, stress and training with precise technique is so important to injury prevention. Now I’m back to deadlifting even more confidently than a year ago. I also know my body so much better which has helped with muscle growth.
Im looking very forward to the advanced series
Loving the process has been the most important thing for me. I don’t ever see myself not lifting weights or chasing hypertrophy. Thanks for helping show what it looks like to be higher up on the mountain.
Thank you for the nice video! Interesting to see the new videos on the advanced lifters as well!
I have been lifting (seriously with detailed tracking) for the past 5 years. I have developed my own programming scheme but I do not consider myself an intermediate yet.
I do agree that it is nice to have additional goal others than "OUG! *Must* gain MAX muscle!".
Last 2 years I have started archery! Pretty fun sport. My goal is to be able to easily handle medieval-style warbows: it is unilateral push + pull, strength-based exercise. Can be a quite technical sport, if one looks at the traditional (3,000-50,000+ years old) up to the modern styles of drawing a bow. But surprisingly: if you do not have enough muscle mass and specific (back) muscle control, the seemingly thin flexible wood sticks will humble you!
I so love that you asked is it worth?
Such an important question!!
Wow, great ending.
Nothing wrong with doing a cost benefit analysis and deciding to maintain at an advanced level.
I never got to advanced in strength or bodybuilding but certainly late intermediate.
At some point I switched focus.
Not only is it easy to maintain, it is also easy to get back in shape.
I've only been back in the gym (after 6 years) since the start of Jan (was doing running and calesthenics recently). I'm already sneaking up on my old weights and at my best shape at this bodyweight ever (lighter).
Not only that but my body feels better. A good break might do wonders for an advanced lifter.
Anyway, will be interesting to see how long this crazy progress lasts.
Yes! More content for advanced lifters, and fewer dumb, funny inserts please! :)
What’s awesome is when you hit the intermediate stage with a novice physique.
That is a curse I don’t wish on my worst enemy.
Good advice is rock solid fundamentals imo.
I actually kind of agree i read sweat as well and you do say alot of beginner stuff so i really like this noice
If you don’t have time to watch, the advice is -
Up your test from 500mg/wk to 1000. Then make sure to throw in some primo, deca, and maybe a little superdrol. Tren is optional to start, but is mandatory once you’re 4 weeks into your cycle.
I mean....whatever you're into, this video is assuming staying natural though.
I honestly attribute most of my intermediate progress to this channel and renaissance periodization
I think beginner advice is mostly focused on technique, how to squat how to bench etc. And how many calories to eat, what kind of food to eat, how to be motivated to stay consistent, that kind of stuff. Your content is definitely more catered to intermediate advanced.
Good video! 15 years of training here, mostly maintaining. The cost to benefit point is a nail in the coffin
Not sure if you're on a bulk, but your size difference between now and 2 years ago is insane. Your shoulders and upper frame looked way narrower then than they do now. Keep up the awesome work.
Thanks and yep, been bulking, up to ~103kg/226lb or so.
I'm nowhere close to being an advanced lifter, there was still a lot of value in this video. For me the biggest take home is probably the "hey, this doesn't apply to you yet". There is a lot of fancy stuff being thrown around on youtube fitness, most of which probably has it's place. Often times there is a qualifier that something probably isn't necessary for beginners/intermediates, but to me, at least subconsciously what often sticks is "well, I don't need it, but it's probably better to do it than not do it". Pointing out why certain advanced tools like a big emphasis on SFR can actually be detrimental to less advanced people is nuance that is often lost.
saved for WHEN I get to that stage
Haven’t watched yet but here for the algorithm
Amazing video man. Gives a lot of perspective.
My fourth year of lifting will begin this June. I have gained 20kg weight these last past 3 years. Yearlong a bit on the fluffier side (20-25% guessed) and sprinkling a minicut here and there when life demands more focus outside the gym. I had no idea what "advanced techniques" consitute, but seems like I have been implementing some intuitivel. Still dead set in mid intermediate range. I can progress on double linear
Progression on most lifts rather consistently on a 2-3week basis. For some I already need to tweak volume, add myoreps or partials on additional days or I just get stuck (e.g. lateral raises at 16kg stuck since forever)
The endgame plan is at least another 2years of focus on the gym, then maybe maintenance and branching out into other endeavours. Probably, a martial art and just spending a lot of time trying other things for fun and cardio-health.
You earn ur new subscriber
@GVS can you make a video on specialization phases? General guidance on how to program specialization in, how much to increase specific variables, and how to potentially decrease volume for other body parts to make room for specialization.
After 7 years of training , I finally added a bro day to my routine.
I was always stuck in between 11-13 in arms. Didn’t matter how much I bulked. I would rarely progress. Finally! I was able to achieve 14 in arms at a smaller waist. Now I truly believe that I’ll be able to get 16-17 in arms in a few years. It was as simple as adding a bro day 😅 duh. 🤦🏽
Whats have you Done before which volume/split? Vs what did you now?
What’s a “bro day”?
@@ew-zd1th last four months , I’ve done
3 Full body data with 3 specific days
Monday , Wednesday, Friday : full body
Tuesday: bro day (arm day)
Thursday: shoulders focused
Saturday: bro day (arm day)
arm day@@AZeneki
That's sick! You may get at 18 at some point. Aim for higher than what may be possible so you will get to somewhere you didn't think you would.
as always I agree with your points Geoff. you are the most real advanced lifter without the fluff. we'd be buddies at the gym
Being advanced is weird in a sense that whilst you know everything which works via trial and error over the decades you also never stop experimenting as you realise also something which might not have worked as well ten years ago now might be really good, from exercises to volume and everything in-between.
One thing I've found for myself at least as an advanced lifter is frequency isn't something I have to factor in too much (ie it's not something I need to compromise volume or intensity for) where as years previous it was on par with volume, there are only one or two muscle groups for myself which benefit from higher frequency (back and to a lesser degree chest)
More of this please. Info for natty advanced.
Geoffrey you are my idol
I'm pretty much where you described in the end there, I'm somewhere on the spectrum of intermediate at this point and have come to the conclusion that I just don't have time in my life to make the progress that I could, I have a wife and kids, and a career. I am by no means throwing in the towel though, I love training and will continue to fight for gains for years to come, albeit much less than I could get as I only train twice a week due to time constraints. Training like this does have its advantages though, like I don't have to care about SFR since I have ample time to recover between sessions, though I do still have to exercise some restraint as I have found that if I go balls to the wall lifting heavy every session I get pain in my joints.
As an advanced lifter I have had long periods of stalls exactly like you mentioned AND short insane spurts of gains like in my 30s added 200 lbs to my deadlifts in 2 years
@3:00 I can definitely see that. If Im too focused on adding weight or reps to a lift I might sacrifice technique just to "progress" instead of working the muscles out properly.
It’s worth it
what are your thoughts of the latest alexander bromley's barbell bent over row video? to be honest he convinced me to take them very seriously lol
Learn this now, use it in 10 years
Please do a new video on the progress you’ve made on your back
10 thing i lernd alog the wey 🤠
Do we owe more respect for the hoodie 😮
More advanced stuff please.I`ve been working out since the 80s...
i have only seen progress when i reduced my volume 5-7 sets per muscle a workout, before that, i never recovered on time, i would make progress on my exercises and just regress after 2-3 weeks, rinse and repeat, best thing ever lowering volume, and focusing on intensity and set quality
3:53 gave me a chuckle😂
Yes, we do want to be advanced.
Geoffrey, crazy big question, please!
Straight arm pull down - I feel it more in the triceps long head and rear delt.
How to adjust my technique for lats?
GVS - when you look closer at the numbers of an advanced lifter and that 10% increase per year you mentioned. That's taking for example a lift from 250 for 8 reps to 275 for 8 reps. If you calculate what that means when you are lifting 250... it is at year-end getting 250 for around 11 reps. So that's a super-advanced lifter getting a 3 rep increase for the year. Also if you want to be able to " see" progress in numbers... it is going to take 4 months maybe to see that first rep increase. This probably means it is better to add the smallest load possible and get 8 reps (match reps). With this method....an increase of 2.5 pounds.... at least then you can see measurable progress once a month.
I feel like more this is the type of advice that should have been in the "resurrecting your gains" book.
Point #10 is what I wonder about the most for myself: at what point do I hit the point of diminishing returns in the pursuit of gains? Or have I already passed it after 20 years? Good video.
@Geoffrey Verity Schofield you need to make special video to adress to people that lats is most important muscle for man.Most man trains more chest than back and they dont understand that width of upper body comes from lats.If you only train lats to max and others muscles periodicaly,you wil again looks huge.
I have been lifting for one week, do you think I could start incorporating these into my training from tomorrow onwards?
3:54 I knew it was going to be "Resurrecting your gains"
20:30 Worth it to watch to the end.
Do you think training for sarcoplasma and more muscle glygogen is real? And if how can i archievr this?
Video idea: just raw, slightly edited videos of you working out. W/background music Length 15-20 minutes.
Im a visual learner and great background visuals for home workouts.
40 sets of back is insane. I do like 12 a week and that feels like a lot. I’m definitely gonna try the super high volume route because after 12 years of lifting I’m open to anything lol.
Yeah I use to do 12. 20 for back is pretty easy. More selection, more exercises
@@daviddietsch I just went with a higher frequency and a bit of variation
Shout out
lol the Missy Elliott part 😄
TOGETHAAAAA
Hey Geoff - could you explain what you mean by getting more out of not tracking the lift? Do you feel like you’re just going balls to the wall no matter what?
Do you have an advanced training plan on that training App?
After intermediate. When do you drop other exercises and then soley focus on lifts you care about. Ie if i gain 5lbs of muscle a year. Then well. I want it on my quads so i am going to drop other muscles to 10 sets then make quads 20-25 sets a week. Because i really want my squat to get to 400+ lbs. Squats.
@GVS on the one arm LAT machine, how you manage to stick these handles? I have the same in mine gym but no handles are there :D
I just looped a D-handle thingy over them.
what do you mean double progression or triple progression?
i bet if an advanced bodybuilder with years in specific training started powerlifting they would gain muscle in some places they didnt know they could, like not a groundbreaking amount but probably some especially around the hips, lower pecs and medial triceps. john meadows used to talk about the look of powerlifter triceps and i see what he means for sure. they'd also probably get strong really fast and not need much hypertrophy work at all since theyre way bigger than they are skilled, it'd just be a matter of doing the lifts a few times a week until they're good at them.
Really appreciate the last point, I've been lifting for 7 years now but my body is basically no different from year 4 or so. I might be a little stronger if I stick with a lift for a while, and my starting point is higher than it was then. But really, I don't care about getting bigger. I just care about not losing strength and not feeling like shit. I work 40 hours a week, the idea of pushing the envelope further with my training sounds like another job.
I've been doing upper lower split but i wanna change to full body 3 times per week. I don't like going to the gym frenquently but i also want to have more time for my studies. Any advice?
Should be OK. Is a video on the channel.
Is it raining invisibly?
Whats with the sith lord hoodie?
Do you really use the "dark force" now?
Anyone know how to get rid of golfers elbow pain, it's not horrible but still prevents me from training the back mostly
Voice of Armwrestling has some good videos on dealing with elbow tendonitis 💪
Ello Yuchub
Wrong channel 😂😂
About bulking for advanced lifters. I understand thats something between, as you said, bulking to gain 10 to 20 lbs and not bulking at all. You think at least some surplus (minimal weight gain) is required to advanced lifters? Caught between afraid of gaining extra weight for nothing or wasting gains for being afraid (0.5 to 1% weight gain for 4 to 6 months)
@GVS do you think some of these tips apply to people who start lifting in their 30s instead of earlier? Like when you were talking about bulking and said it’s already so hard to grow that you need all the advantages you can get, so you should bulk and cut, I feel like that applies to people who start lifting a little later and have a relatively harder time building muscle, independent of their level
Should apply regardless of age starting. Goals and results might change but the principles won't, only the application and individualization.
Hard to grow muscles in your 30s????!!???. I’m three months shy of 60. Started lifting in my very early teens and still train hard today. I didn’t find any difference in my ability to make gains in my 30s. Things start to slow down a little in the 40s.
👍👍👍
"But GeoFF You ARe Not AdvANceD CauSE You Can'T Even BEnCh 315 !!!!11!"