125k HYPERTROPHY Q&A! (Lengthened Partials? Is Soreness Useful? Body Dysmorphia Issues...?)
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- Опубліковано 24 лип 2024
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Timestamps!
00:00 Geoff Says Hello
00:09 Q23 Comparison to NH/Pounds per inch of height?
01:58 Q22 Tracking/Overloading Isolations?
04:11 Q21 Shoulder Day Viable?
04:55 Q20 Importance of Frequency?
06:20 Q19 Spot Reducing Fat?
09:30 Q18 How Long To See Results?
11:08 Q17 Different Split Differences?
12:20 Q16 Intentional Muscle Imbalances?
13:55 Q15 Old Man Training Advice?
15:13 Q14 Active Work and Training Well?
17:23 Q13 Obsession Over Bodyweight?
19:39 Q12 Alternating Splits?
20:30 Q11 Sup Croissant
21:02 Q10 Growth Spurts?
22:40 Q9 Intuitive Eating?
24:35 Q8 Weak Point Training?
27:14 Q7 Stronger After Time Off: Am I Overtraining?
28:45 Q6 Advanced Arm Training?
30:55 Q5 Measuring Progression With Partials?
33:30 Q4 Is Soreness Useful?
36:30 Q3 Lengthened Partial Speed?
39:44 Q2 Long-Ass Questions?
40:35 Q1 Body Dysmorphia?
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
GVS, do NOT stop including the videos/clips of you lifting, it shows us what kind of intensity to strive for, and it also shows good technique.
It's really, really, really helpful.
@@Chicken-1923man what have you done to our delt lord 💀
Right? And it just hypes you up to go destroy those muscles
always a good idea to look at what people are doing that achieved what u are aiming for, totally agree with this!
42:31 he looks constipated
A wise one said that a dash consipation here and there is always optimal @@iangraham-white5717
Our Lord Geoffrey the Giant has returneth.
hath*
@@ThePainkiller9995 damnit
Our Lord hath been good to us
I see Geoffrey has finally reached the point of popularity where people deify him & give him all sorts of weird pet names so they can expedite their parasocial relationship with him. Good to know, I'm sure we'll be seeing a lot of inside jokes and referential humour from here-on.
what is a returneth?
Criminally underrated channel for us Natties. Can’t wait to see this channel blow up on ‘tegrity alone! No drama, just facts 🤌🏿
With body dysmorphia, there are low days and high days. The most important thing is to keep moving, never give up.
I’ve found that it was a lot worse when I was inconsistent with my training, diet, sleep. It’s a lot better when you know you’re on the right path. Nail your process. You can’t control the final outcome, so don’t try to set arbitrary times for yourself.
We often overestimate what we can do in a year, but underestimate what we can do in 5, 10, 15 years.
I’m someone who has worse body dysmorphia, not because I’m on social media, but because I have chronic hives. I have for over 3 years. I actually started getting them 1-2 weeks before I started getting into lifting.
Some days they’re worse than others. Being hot (almost like a fever) or itchy can be rather torturous, physically and psychologically. It’s the worst when they’re in my face and my eyes, cheeks, chin, or lips are swollen. It makes me look like a different person, someone I don’t see as me.
I keep moving forward because the alternatives seem far worse options.
Keep working 🤟
Is it better now? 3 years is quite a long time. Can you elaborate more on the treatments that were given to you?
Wow I had not realized your channel has blown up so fast. The noble natties are dominating the UA-cam fitness space (for people who actually lift, not zoomers posting tren memes on instagram).
about 5 months ago i commented about my progress in gym thanks to you now after 5 months im still making a lot of progress again thanks to you
A really appreciate it when a fitness UA-camr tells his or her audience "You're smart!" 👍
Most of the time you only hear things like "You're doing this wrong", "You don't understand that!", "You don't count your calories correctly", "You overestimate your RPE" and so on.
Who are they to (mis)judge me like that? Do they know me? Maybe they would prefer me to be dumber. Compared to that I really feel welcome and understood on your channel here. Thank you for that!
Congrats brother for 125k. Hope you reach 1M soon!!!
His channel growth is indeed impressive, and well earned :)
@@smartsimplefitstill waiting for you herosyvac and croissant to apologize and show some integrity
Full books below!
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!
What 125?
It's 127k !!
The links don't work Geoffrey.
ah thanks, fixed!@@lawsen3719
Congrats Geoffrity! Awesome growth 🥐💪🏻
You have reached celebrity status
Crossiantrophy the sympathizer
Congrats on the big milestone Geoff, been here for close to 2 years now and glad to see you still growing !
GVS + DBZA + Kung Fu Panda = chef's kiss
I think what makes this channel so effective is looking at the 2 year progress as you've been giving out this information.
I remember when you were under 10,000 rooting for you to get to 100k. Here we are
Absolute GOAT for the TFS reference.
Congrats on 125k, Geoffrey!
Impeccable natty physique keep inspiring us bro.
You've got yourself a new sub.
your last words of wisdom about confidence and achievements are way too on point , that was beautiful , i have been training only for 2 months at home , i probably had 0 noticable changes but i already feel confident , because i put in the work and committed and that commiment to myself gave me the confidence that yes i can commit and achieve things
You've quickly become my favorite fitness youtuber. I appreciate the no BS approach and the fact that you have what a lot people in this world seem to be missing; common sense.
Great podcast. Great info. 3:17 Liked the bit on. This part.
Really useful stuff, thank you.
You? Here? Can't believe my eyes
Love the vids. cant wait for you to get better lighting/camera lmao. keep it up 👍
Perfect to watch during my "on call / After hours holiday work day at home "
Road to 200k 🎉
YAY NEW GEOFF VID
i'm gonna binge this video with a coffee
The abs popping through the shirt in that front double bi was crazy
What a treat for my post workout meal. Thanks o Natty lord Geoffrey.
respect and congrats
Thanks for answering my question Geoff. Interesting to see how much individual variation there can be for inducing a muscular "growth spurt"
26:25 Same thing happened to me yesterday on exactly that exercise. Someone cheekily stole my plates while I was getting more water. 🤣
Bro. Love your content as always butttttttt, can you PLEASE deviate for one video and review a LandWind truck for us. I don't make enough to travel
GEOF , you’re looking HUGE
On the note of having a shoulder day - I like the idea of a shoulder day combined with arms since both are super easy to recover from and many people are either lacking one or the other if not both, myself included and if your body can handle it sneak in extra work for neck, calves, abs, forearms, traps etc.
yussss new q&a
I've never bought an app but i'm always intrigued by the Savage Size Kong with that absurd CGI character lmao
I seen behind the neck presses in background Geoff! You know better😂
It's almost like exercise selection is individual and I don't listen to fearmongering channels that vilify certain exercises...
question for the next Q&A:
what are some cues you use for BTN pressing to keep them comfortable on your shoulders?
Question for the next Q&A:
TLDR: What are your thoughts on oblique isolation for A E S T H E T I C S?
Long: In your "Shredded-Tierlist" you did not place obliques very high and even mentioned that it can hurt your physique to train them, since it will widen your waist. Do you think it is a individual decision to train them since it can also benefit your physique (depending on Genetics)? I don't train obliques but have been spamming abs recently and also gotten pretty good growth in the obliques, was only wondering if I could benefit from adding oblique isolation. Probably gonna add it, was only wondering if you had a spicy take on it.
And thanks for the content and grats for 125k^^
Many mention that obliques can make your waist look better, give it a good shape. NH doesn't think it harms you, and the guys at Mind Pump don't either
Obliques are good for your health if you wanna lift for the long run work them
@@backcure3621 I think it would improve most physiques, too. For example BOM has amazing abs, but lacking obliques and serratus which makes his midsection look less than ideal.
When will you release your real program which is only direct tricep work 6 times a week?
Bought your book: sweat.
I'm now putting together my own program it's great. I'm give it 8,5 out of 10.
Like: it's written concisely. Information is 👌 and easy to find again after reading. It's easy to refer to your book for info's. Plenty of images and graphs.
Dislikes: image quality is for some images not great. The risk/reward graphs in both forms are 70% unreadable in my print.
Overall: few times did I get so much from a single book. Writing my own program is my pleasure and it's why I bought this book. Excellent.
PS you said in the book to write you on Instagram and such. I don't have those apps so I put it here 👍
Hey GVS, congrats on 125k subs!
I'd like to know, how would you say Chinese fitness culture is different from Western fitness culture? We all know that Western fitness culture is dominated by huge physiques and influencers, and that going to the gym is very popular among the youth. I'm curious if the tastes in China are different, or if fitness in general is less mainstream over there.
Also, how are you able to consistently post on UA-cam and other social media? I was in China this past summer and none of my VPNs worked 🥲
4:23 That’s a great point. Yes. And the same. If I can fit them in I do. If I don’t. Then I may do a Saturday shoulder day. If I haven’t got any in for a few weeks.
Wow I was preparing for the 130k Q&A and now this
Bro I should check out vitruvian physique video on bone structure, that’s a banger for the days. Always thought I was a frail boned individual but that video changed my opinion in my bone structure
I’m curious to know your measurements tho for ankles, waist, shoulders and wrist.
I'm definitely more confident in myself from gaining muscle and strength. I envy those who didn't grow up with major self-esteem issues.
Regarding dysmorphia and confidence... I am not huge by any stretch. (5'9", 168 lbs). I'm clearly deep into "do you even lift" territory. But my physical confidence is very high because I am a very successful amateur ultra-endurance athlete (100 mile, run, full Ironman, etc.). Social media isn't *to blame* for anyone's body dysmorphia (a term we throw around too much anyway... usually we just mean jealousy of others when we use it). We can be *susceptible* to all kinds of mental health issues which then have various triggers which manifest them. Someone who has body dysmorphia after scrolling instagram obsessively for months might have developed some other disorder if they'd been exposed to different stimulus. Like, depression due to FOMO if looking at images of people partying when they never get invited. Etc.
The solution isn't to avoid triggering stimulus for our whole lives. It's to work on ourselves and develop our own confidence in who we are, so the stimuli don't trigger us anymore.
I love your facial expressions dude i started taking after you 😂
When I used to work in a warehouse my legs were shot at the end of a day, but it felt like I got a sort of second wind in the gym. A lot of that was mindset for me personall
I’ve been using the Menzer method after hitting a plateau. Been working wonders
what is the menzer method?
@@NoMercy.62 I assume HIT heavy duty training. I don't recommend doing it for a long time.
Re Q 15 Old Man Training- Answer: watch Jeff Alberts videos. Seriously. I’m in my 50s and he’s definitely got great advice for older lifters. Young ones too!! One thing I’ve noticed is less is more as you get older. For me at least
What is your opion of K Boges daily training?
He is a real natty respected man
Don't think he's natty anymore.
@@GVS why you think that?
Have you seen his video's?
Get in early for the gains....
Yo 5 minutes ago! 💯
Been just doing my own program for the last year or so. .. I jumped into ravage and fuckin love it so far...
I was used to doing like 6 sets per movement ..
But when you're only doing 2-3 sets it really makes you want to amp up the intensity and the variety is awesome compared to what I was doing
Isn't it just nice to see men compare their measurements with each other?
I work shift work and don't work out when I'm on nights which is 3 to 4 days in a row. I still enjoy training and log my progression. Where there's a will there's a way
Question for the next q&a:
Can i skip neck extensions if i do isolation exercises for my traps (power shrugs etc.)? Would that area be adequately worked?
PPLPPL - WOULD YOU RECOMMEND THIS ROUTINE?
- Push
Machine Fly (2 sets - warmup)
DB Incline Press (3 sets)
DB Flat Press (3 sets)
Front Cable Raises (1 set failure)
Cable Lateral Raises (3 sets)
Face Pull (2 sets)
DB Side Raises (3 sets
- Pull
Lat Pulldown (3 sets)
Bent Over Row (3 sets)
Seated Cable Row (2 sets)
Deadlift (3 sets)
Shrugs (3 sets)
Barbell Curls (3 sets)
Incline DB Curls (1 set)
Neck Raises (2 sets)
Neck Extensions (2 sets)
- Legs & Triceps
Leg Extensions (3 sets)
Leg Press (3 sets)
Squat (2 sets)
Leg Curls (2 sets)
Glute Bridges (2 sets)
Calf Raises (2 sets)
Triceps Pushdown (3 sets)
Dips (1 set failure)
Laying Triceps Extension (2 sets)
are you focusing on the bench/pull-ups/rows for your chest & back specialization? Do you have strength goals for this bulk?
Man what are your thoughts on the recent SSF and Hersovyac situation?
Yes I’d love to hear his opinion
Hey Geoffrey Do you retract your scapula when doing pull ups?If you do does it helps to engage your back
I'm 56. I train 4 times a week. I go to failure, two sets. I've been gaining in the past couple of years. I also do judo. Age advice is often conservative.
On lateral raises I do 1 1/2s for a while, then add a small amount of weight. When at home I put on cuff weights that allow you to increase 1-2 pounds at a time.
On the subject of posture, it doesn't cause any pain until it does. So just saying it doesn't hurt right now might not be enough.
Gotta agree on this one but granted, at 34, GVS is not likely to have reached the "until it does" point. From a personal anecdote, I was 40ish when I first presented with bursitis in the shoulder. Pain killers didn't work. Cortisone didn't work. Having someone place tape across my back so I would quickly recognise when my shoulders were starting to slump, (much like his example, though not quite that exaggerated), did work. I'm not saying I walk around all day with tape on my back 😁. It was only for about a week until I changed the habits that got me there.
Am a long time listener, not much of a commenter. I have a bit of belly fat that doesn't seem to go away. I started my lifting journey skinny and plan on gaining weight, but I want to get rid of the bit of fat. How do I do this while increasing my calories? currently my diet is shit and I want to increase the calorific surplus. Plus I don't do cardio. Is it even possible to gain muscle and lose fat at the same time?
WTAF, how do you operate on 3-4 hours sleep? I'd for sure have an accident at work (technically not even allowed at work with less than 6hrs). But point being, that little sleep and I do not function at all.
Aye 🎉
Did you start training abs somewhat recently? You used to not really have them even when you were lean from what I remember. If so, what are you doing for them?
Yep have been training them a lot. Will do a full vid.
Just a Tip, Wipe your camera lense of before recording lol This guy makes VERY good videos found him through Sean Nawalnyj
A shoulder day can work paired with another muscle. I hit shoulders 3 or 4 times a weekajd having a shoulder press on shoulder day will definitely help with effort and prs
I am female lifter and I am loving your channel! I also bought your books SWEAT and Ressurecting Your Gains, and feel my eyes were opened on how to take my lifting to the next level. I wish more females would talk more about bulking and cutting. I fell for the maingain bullshit and feel like i have wasted 2 years of my lifting life :-( love your videos and content! Keep it coming!
25:15 i had this aswell ,i was really struggling to hit my chest effectively for a pretty long time ,it did slowly grow and as it got bigger i was able to use/feel it more in my bench/dips etc.
@meduros i think it does ,these days i actually get some soreness in my chest because its the prime mover in those exercises ,but when i started working out i didnt even really know how to engage my pecs so i moved the weight mainly relying on my delts and tricep. u can most certainly adjust a movement to make it more tricep or pec focused, and when u dont even know how to activate a muscle properly that becomes difficult. most people have certain muscle groups that they struggle more to conect with then others ,however once those muscles grow so does the mind muscle conection in most cases.
@meduros yes that is true!
My chest responds easily to training. It gets trashed easily but grows very fast. I increased my chest size noticeably from bodyweight push-ups (well I came from a very skinny base level tbh). My limbs though, need a hell of a lot of work.
Poloquin “herbs & spices” 😂 😂
33:00 I just count the full reps then count the partials! remembering the first count isn't much more overhead for me than counting is in the first place -- I'm still 99% focused on pushing through the set
42 minute mark with rope pulls ☝️🤨 Looks like you are rubbing one out 😂
Could you guys please help review? 6x/week. Problems with shoulder and spine so legs+push a bit more limited on exercise selection.
Legs:
Hamstring Curl: 4x8-12, 2x12-15
Leg Extension: 4x8-12, 2x12-15
Hyperextension: 3x15-20
Seated Calf Raise: 3x15-20
Rope Cable Crunch: 3x15-20
Push:
Incline DB Press: 4x8-12
Machine Fly: 3x15-20
Rope Tricep Extension: 4x8-12, 2x12-15
Cable Lateral Raise: 4x12-15
Pull:
Lat Pull Down (medium width grip): 4x8-12
DB Pullover: 3x12-15
Seated Machine Row (thumbs pointed to the sky) :4x8-12
Face Pulls: 3x12-20
Hammer Curl: 4x8-12, 2x12-15
Maybe a bit too much volume on legs, I’d cut the quad extensions in half and add squats or maybe hack squats for you with your spine problems. Arms you only have 1 exercise for triceps and 1 for biceps. I do 3 exercises for triceps and biceps each. I’d recommend adding some single arm tricep stuff like press downs (for the medial head) and any overhead tricep exercise (whatever feels best on your shoulders, maybe dumbbell French press) and for biceps, some heavy overload like a barbell/ez bar curl, and something for the short head of the bicep so like supinated curls or preacher curls.
I have a theory that you can alter fat distribution this way, like if I'm on a cut and I have lean legs and I stop training legs, I will have muscle loss during the cut predominantly in my legs, that way I may end up with less lean legs than I would have had otherwise. Nevermind the fact that I'm switching up muscle for fat to do it, I think it's possible.
The people dismissing lengthened partials have never even bothered doing them. The biggest experts learn from a distance.
My legs and glutes were sorer than my shoulders the day after standing barbell overhead press. It must be a better leg movement than shoulder movement 😂
I could search around but does anyone remember how lean Geoffrey was at the end of his cut? I don't remember him saying.
Hey man, came across your content recently and I love it. I might just email you soon for a routine, but I don't have any money to do so with ATM. Anyway, something I noticed towards the end of the video is that you look WAY older without a beard. I mean when you're cleanshaven you could pass as Jeff Cavaliere's younger brother or something based on those clips of you lifting. Don't mean any disrespect by that whatsoever, though, so I hope I don't sound like a d!ckhead. Thanks for the badass noble natty content and stay hard!
"Home diggigy dogs" well said
If i lost 4kg and like 0.8kg of it is muscle (aprox) is it bad/average or good? Might also be that i weighted myself dehydrated
This man’s chest and arms damn just sexy 🔥🔥🔥👌🏽😮💨
❤
For the algorithm
Go to fail in full ROM, rep out lengthened partials 🥇
What are your thoughts on Torso/Limbs split?
why was this filmed in a 2003 digital camera?
Should I need to do sprinting? Did you ever tried or doing them on regular basis?
Only if you want to get better at sprinting, I'm guessing. Sure it can improve your cardio a good amount etc, but it's also very fatiguing.
What do you think about doing RDLs for 6 reps 3 sets twice or once a week and doing conventional deadlifts for 5 reps one set twice or once a week,basically doing either RDLs or deadlifts 3 times a week,I am a late novice in upper body and medium novice in lower body.
I am doing a full body template that I altered btw and I am not doing barbell rows,I am doing pull-ups.
@@bebursare you doing other types of rows?
@@miso5968nope
@@miso5968yeah some cable and machine rows
👍👍👍
Do you do any “connective tissue work” to keep joints healthy?
Just lifting
Do 25 reps for three sets on leg curls or leg extensions,slow doing the eccentric and do light weights that don’t interfere with the rest of your leg training,that’s all I know anyway 😂
@@beburs yeah I gotchu. I just wondered cuz of hearing alex talk about it in the past. But he does some strength stuff too so it maybe more needed for him with lower reps
@@ethan-sq6zvit is good anyways for long term health 👌
@@bebursyeah elbows and knees especially for me enjoy that stuff. Also maybe should figure something out for wrists too
33:48 *humps the rope aggressively*
Why so very few videos lately ?😢
I loved you in the movie hostel
Lmao my friend tore his rear delts 2months ago ,im telling him that
😀😃
Anywhere specific where I should post questions for future Q&As?
6'0" 215lbs to 5'10" is 197,6lbs
Yeah, baby -- wouldn't you guys say lengthened partials at least feel better when you cut, say 20% at both start and end of the trajectory -- cutting it in the lengthened phase helps come to the choke point a bit more fresh on each rep, and cutting the easier part of the motion at the other end kinda deprives the muscles of the rest they would otherwise get due to the joints being close to the lock out position -- overall making you produce more or less unform power over multiple consecutive reps?