The 10 LAWS of Hypertrophy (That I BREAK)
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- Опубліковано 24 лип 2024
- 00:00 Geoff Says Hello
00:20 #1 Need Days Off?
01:53 #2 Bulk and Cut Slowly?
03:21 #3 Deloads/Resensitizing?
04:43 #4 Chasing The Pump?
06:04 #5 Avoiding Failure?
07:57 #6 Range of Motion?
09:40 #7 Fewer Warmups?
11:11 #8 Moderate Volume?
12:50 #9 Gotta Get Soreness?
14:23 #10 Progressive Overload?
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I just got back into working out after almost 8 years off... Got in at 14 to 17, now I'm 24 about to turn 25.
Today was my first day Bench Press day and I was testing myself...
Once I tried 55kg/100lb at 220lb bodyweight and it fell on my chest like free fall...
But today I was successful benching 60kg/132lb at 192lb bodyweight, I'm sooooo happy!
Do you let your wife wax your eye brows?
Hi! Can u consider making audiobook of your books?
Me, a Geek, and a Rule Breaker: CLICK
Average hypertrophy enjoyer
kinda want to hear your thoughts on his thoughts on bulking and cutting, king
Two different point of views on frequency too ! Great listen
@@gbhop my thoughts are pretty out in the open on the subject! bulk as long as possible, cut quick as possibe
I have no thoughts on his opinion! He does what works for him
@@BaldOmniMan True. I just remember you answering some questions on gigacutting and gigabulking on an old qna. Just wondering if those stances changed at all but it really is just a "if it works for you, do it" kinda subject. Preciate you man 🙏
This video is such a good example of how individual fitness is and how your have to experiment what works for you.
A half truth, there are fundamental principles everyone has to follow. To the tip about going to failure all the time the thing is that when you do this and you don’t lighten the weight you’re getting less quality volume bc the stimulus of 0 RIR vs 2 isn’t that great but the fatigue difference is massive. It’s actually a good idea to drop the weight after a 0 RIR or failure set now that I think about it but otherwise that’s the reason it’s recommended to only do 0 RIR or absolute failure on the last set. And he said it was more about smaller movements than big compounds. Fatigue management is more about not being too beat up for workouts long term not just that 1 session. He said he only trains 3 days a week so it’s not surprising he doesn’t need to deload. The upper back is a muscle known to be able to take more abuse than other body parts so it’s not that surprising to hear someone doing 40 weekly sets. If he’s doing more than 10 quality sets close to failure on other body parts like 6-9 sets of tricep isolated exercises and then 6 more from 6-12 half sets that come from pressing then yeah I’d say he’s in the minority who can recover fast enough to not deload but most people judging from the comments when the advice of not deloading is given need to deload after training hard
Can totally relate, I also train 7 days a week and spend 2 to 3 hours in the gym (Due to my rest times and high volume), I tend to also train as intense as possible. However, people tell me it’s too much but they don’t understand that I also go there because I actually ENJOY being there mentally. It’s not only for the gains.
Maybe if I gave my body more rest days I will have better gains but I don’t feel like I’m overtraining or whatever.
It's very easy to check,
Take 3 days off the gym completely. Eat the same, everything is the same.
Come back and try to set a PR. Doesn't have to be a 1rm. It can be one more rep with your previous working weight.
If your performance improved in any way then you were under recovered before.
If performance stayed the same then you were doing just fine.
If your performance got worse( I doubt that's your case) in that case you were doing very low volume/intensity. That happens super rare.
I go 7 days and people almost physically recoil when I tell them that. I'm usually only in there for 1.5-2hrs so not as long as you but I enjoy the mental break training provides in conjunction with the physical high
what's the nature of your training?
is it like Geoff? hypertrophy and not much of heavy compounds?
Yep my family s**ts on me for being there for extended time. They think its a waste. I also go for socializing with people who are into similar goals and are fun to chill out with. I mean is that somehow worse than sitting down and watching TV for 3 -5 hours? I think not
If you are in the groove it get's pretty easy. But if you are not it seems so ridiculously hard.
I used to do PPL with no rest days (but an occasional deload session every couple of weeks for each muscle group. Had to completely stop lifting for about 10 days and getting back into it was the hardest thing ever. Started with 3 days on 1 day off, then about a month later 6 days on 1 day off and then another month later 9 days on 1 day, for about another month, before i was able to push no rest days again.
Definitely gonna get arrested for breaking 10 laws
"I have one rule: no rule is my rule." Masaharu Morimoto
ello
Great video, man! Some of the best bodybuilders do weird partial stuff. I remember seeing Jay Cutler doing the chest press machine, only doing the bottom half of the range of motion, and I remember being confused. Years later, all this research starts coming out about stretch-mediated hypertrophy and the benefits of deep partials. He just had an intuitive feel for it.
Yea I'll probably do a video on "what the bros got right" or something like that. Quite a bit, it turns out.
All science starts out by just a feeling and experimenting with stuff.
@@GVS So Jay Cutler is a "bro"?. gime me a fucking break
I think this goes to show that working out consistently in a way that is “good enough “ is most of the battle
Geoffrey, you inspire me to work way harder in the gym. Thanks for this gem of a video!
Am binging your channel while getting my steps in! Loving all the videos.
Right with you on chasing the pump. I've seen great results so far in my lifting journey without chasing pumps and just focusing on basics. It's a good tool to see if you're actually hitting the muscle you want to hit though.
I really like the way you think and the points you are making here. You love what you are doing and explain it well
Wish I could give this video a thousand likes because you talked about so many things that I've been doing and that others have been questioning
I agree with each and every point. Even I started following them for most part. No one mentions the details as good as Geoffry. So much info!
Experimentation that you mentioned in the volume portion is so key. The research is a starting point. Start there and try stuff out.
That's great to hear you challenging these well-known concepts talking from your experience. Diversity of opinions is a great thing, it makes people (well, at least me) think about their choices and maybe re-think some, leading to better decisions in the end. Thank you and keep up the good work! 💪
Great video for evolving rigid mindsets!
Great video! Really well made and highly informative. 💪
Great video with many excellent tips!
Your videos all have such good advice. For those who have done this for a long time, you understand the absolute gold spilling out of your mouth. One key take away often is how you talk about your experience such " this worked for me" or " I take it to beyond failure" . What Geoff is getting out is he has figured out what works for him and his body and everyone needs to get to that point to understand through experimenting and time and consistency with workouts + experimenting . Lately I click on every video because it's just enjoyable listening to you spew gold
Definitely agree with the training to failure point. From my experience, most people will get the GREATEST growth when they take more sets to failure not less. Great video Geoffrey 👍
Outstanding! As someone who is entering my 50's, I've had to learn to train smarter in order to avoid injury and to keep muscle mass.
What you shared here is absolutely golden for my purposes even as an older lifter. Wow!
I've been devouring your videos my friend. You're really helping me to listen to my muscles and not be afraid to well...break a few rules!
Second video I've seen in a row. Just subscribed. Exactly what the industry needs, specially for beginners like me
Great video - good to see some independent thoughts on all of this rather than echoing what everybody else says.
Great video!
Geoffrey, I can't tell you how grateful I am for this video. Lots of points resonated with me and once again I need to understand, what matters is what works FOR me. I could be anywhere on the bell curve for different aspects of training.
Great Scott! I just realized I wasn’t subscribed when I thought I was!! Disaster averted
This is so so helpful!
Chasing failure? Pfft. According to my mom I've been a failure every day since middle school. Git gud.
I was training 5 days a week, 3 upper days and 2 lower days and I noticed my elbows started to hurt from all the pressing I was doing and felt a bit exhausted so I’m deciding to try 4 days hybrid full body (push with quads, pull with hamstrings) and see how that goes. Some people can train everyday, some can’t. Try what works for you, experiment and carry on. Science is there just a guideline, not sth you should focus on completely because there’s a lot of individuality. Don’t try to look for the OPTIMAL workout split, volume, intensity or frequency.
Your elbows probably hurt due to tendonitis, and it has nothing to do with your split. Solve that and you can continue with your high frequency split
Great content!!
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Watching you and Bald Omni-man has ascended my tiny brain and training organization. You two are the hero’s I needed🤝
NH is amazing too
@@leonthelifter6927 the go to natty trio
@@leonthelifter6927 who's NH?
I recently decided that I’m gonna utilize your Coaching at some point. Hope I’m not too late bc it looks like you’re quickly becoming quite popular!
hey mate. enjoyed the discussion we had on instagram the other day. in terms of the failure thing, I very much agree that taking certain things to failure are very useful for hypertrophy. I think also olympic lifting is another one that you don't want to take to failure.
A great fitness lesson in experimentation and individuality 💪🤓
Always very good. Thanks a lot.
Awesome video which shows you don't have to destroy yourself to make gains. Train hard and train smart and learn :)
so glad you mentioned the training daily thing, I only take days off when life gets in the way, sometimes that's 1 or 2 days a month. all my friends think I'm a nutter
Wtf bro! you got hella big! Amazing progress 👏
Really great thoughts, I love the view on days off and rotating through workouts rather than thinking about days of the week👊🏼
You got me hyped to hit the gym today. I'm fresh off "The name brand flu" and i got deads and front squats leading off
As you stated before, “the experiment” is very important. You have to have the courage to try and fail, in order to find what works for you. Being spoon fed information down to the T will hinder progress, be willing to experiment.
Love this Hercules! Maybe you need some batteries for your clock on the wall !😜
Damn you scared the guy at 14:55
Would like to hear more about "Adaptive Resistance"! Do a video on this!
Your 5. point about working past failure and adapting in the process with isolation movements is 100% spot on! As in everything the human does, at first it completely wrecks your spirit and body :,) But I have been doing overhead tricep cables beyond failure for 6 sets each upper body workout and my body and recovery is fine with it - after like a few months of adapting.
I can't say anything else but thank you for your content. I'm not sure if you really care about stuff like that, but you were one of the biggest influences in my fitness journey apart from Periodization Renaissance, Israel Narvaez and Trevor Fullbright. Amazing content. I wish you'd be allowed to shine brighter , but platforms today encourage easy to digest, quick shot of dirty dopamine type content.
Great video
I also have a rotating schedule and rarely take a day off. When life interferes and I do have to miss a day of working out, I just continue with the rotation the next day so in that sense nothing is 'skipped' the way it is in a fixed schedule.
I definitely agree on the squat warmups, my working sets aren't even 300 pounds but I need about 4-5 warm up sets just for my nervous system to get used to the feel of the weight. I keep the warm up sets short though, the first one is only 6 pause reps and the last few are only pause-singles. The point is to get my mind and muscles used to the weight, not to tire out my cardiovascular system.
Enjoy the videos. I would only say that individual tricep cable extensions with full range of motion and limited weight would like to have a word with you. These absolutely fire up the long head and the part that connects to the elbow without having to do pin pushups or things like that. Peace
Would love to hear you on the Revive stronger podcast. That'd be super interesting to listen to!
I like to think of these as guidelines. Use these as a starting point and as you gain training experience, adjust to what you observe gives you results regardless of what rules or science out there say. Nothing speaks louder than results.
Coach Geoff super SWOLE!!
Remarkable work capacity!
I don’t really take days off either. I use days off as a “tool” in reserve… not a fixed thing. I lift every day I can, cycling through each programmed workout as I go. If someone invites me to do something fun, I have to be on the road for travel, or I feel unwell then I use one or more days off
How long are your workouts/how many sets do you do?
@@noahyannis2465 my workouts usually take approximately 1 hour. 4-5 movements each typically with 3 working sets.
So, the total number of sets of all lifts in a week ends up being 80-95. About 40% of that is compound work with barbells and the rest is isolation
I don't ever consciously make an effort to deload either. If I ever have a rubbish session in the gym I view that as my deload (i.e my reset). Usually my next session feels good
I tend to do more on the 30-40 weekly sets range for some muscles, but real working sets, it's somewhere around 10-20, I really don't remember if the literature talks about total sets, or working sets only. Either way, it's always refreshing to see people debunking all these black or white scenarios in fitness, there some undeniable truths (up to now) but there are many gray areas, and it's up to individual differences, experimentation and adaptation to find the protocols that best suit you on the long run.
I’m a coach myself and I’ve been binging your content on here and Instagram the last few weeks and I gotta say, man - your content is just so incredibly valuable to the fitness community. You’re truly a force for good. Keep up the awesome work.
We will watch your career with great interest! (*Palpatine voice*)
That point you made about not worrying about warming up too much. My lifting performance is markedly better when I do 45 mins of spinning at 70-80% intensity before hand. It seems to fly in the face of everything I've ever read but thats the way it is
Interesting takes on what most people would take as common sensical rules of thumb. I do think there is value in manipulating or bending the rules to actually tailor them to the individual. You never know what you might find out about yourself after all!
Also 16:28 is when someone walks in on you on the best part of the nut 🤣🤣🤣
As someone with an exercise science degree (S&C major), you're talking a lot of sense here, I find I naturally have always trained very high intensity too so a lot of the things you're saying resonate with me, like not always needing to be moving up in weight to be growing, definitely having the pump just be a by-product of other training variables, and not really getting sore too much (I feel like that one is a really big misconception of a lot of people, delayed onset muscle soreness is usually a response to a new stimulus so if you train the same muscle groups without changing too many variables 2-3 times per week, it's quite natural and not a problem to not get very sore)
What I think is cool about training, is that so many different philosophies exist that seem as though they would be incompatible... but somehow, they all seem to work. There's a general theory of just push yourself, use lots of effort, get a weighted stretch, ect... but otherwise, practice can vary super wildly.
I train less sets than you, but I also like to go to/beyond failure. Ijusthit 16 1/8" arms this year at 5'11" and 190lbs. FFMI says 1/4 is my cap, but I am gonna try to gun 17's over the next year!
Cool vid! Thanks
excellent video
The volume part is so true! You *have* to experiment and don't take what others say as the definitive way to go. Everybody is different. I personally grow my back waaay faster when doing 8 weeks of training with 35-40 sets, across three back exercises *per workout* (that's push pull legs, so 2 days of the week = about 70-80 sets of back specific exercises per week)
And then do a few weeks lower, so about 20 sets per week for the back. And then I repeat or try something else. No hard plateaus whatsoever. The back just responds well.
Sounds extreme but is actually manageable if you like backday, and it fucking works (FOR ME), so I do it.
By the way those are not junk volume and no easy sets. They are hard working sets, every set to failure 5-10 reps, 3-5 minutes of rest.
Connection is everything! When I loose the connection to the specific muscle group, I am done with the exercise and move on. Everything more would be junk volume or overtraining.
It is hard to overtrain if your nutrition is good and you sleep well.
Grueling, but fun and effective. Especially grueling if you have a really great day and that back already moved 15 metric tons combined and is still feeling good. Had those days and it sucked. It's a love-hate thing...
Other muscle groups can't take nearly as much.
Go out and experiment! Don't read, watch or hear about it! Find out yourself! Learn through experience what makes you grow.
I've been running a 2 day split the same way. I had been taking a day off every other month or so whenever something came up. But now I'm taking quite a few days off consecutively to do mtor reset while on vacation. But I also started playing with biceps every day. Did it for a week before this break and it was awesome.
One of the only non bullshit fitness channels on YT
I have only recently started taking 1-2 days off a week, but it normally is whenever I "feel" I need to rest. Autoregulation is great when you figure it out.
This video is legendary
I agree. Do what works for you. Every body is not like every body.
The red font looks trippy
I'm new to cutting and bulking and that 20% to 12% range is what I aim for too. How long does a typical cut/bulk last for you and what's the total mass gain/loss? Tips appreciated!
The next book will detail this a lot more, I tend to try to go for 70-80% of the time bulking. Total mass gained or loss is a bit individual.
Man this video is gold. I started using more ROM and im seeing gainz. I’ve also been wanting to hit the gym every day but have been worried about not being able to recover.. Geoff does it so that’s nice to see
Geof, is it possible for you to make a video talking about shortened bias exercises and lengthened bias and maybe giving an example for each body part?
100% agree on all! Only the pump part I think is very important for muscle growth. Only the beginners can't get the pump
If you don’t take any recovery days, you don’t train hard enough lol
Great advice, f*** dogmatisms, find out what works but use your brain. Love ya, Geoff!
I have experienced the exact same thing as you over the last few years. As I've added additional leg and back days per week and thus pushed my volume to over 20 sets. Then again months ago when I switched trying plan and started hitting triceps 3 times a week (direct focus for giant and drop sets 2 days, just 2 sets the third.) My arms actually grew a half an inch which they haven't for a long time. I find that I almost never get sore when I'm training almost everyday. I should note that I've been at it for 25 years, though I have had on and off times as I moved from calisthenics, martial arts and competitive badminton in my teens to more weights later on. My arms were 17.5 in my 20's when I used to really focus on them and pull ups haven't been able to get above 16.5 in my 30's as I've lowered the weights and pull up volume.
Damm ...17.5 in 20's....
Can u tell me what were ur workout since then...im stuck @ 14 inch biceps...i currently only do strength workout....
I like the way you think. I’m getting really tired of these trainers who have this blanket statement attitude to everything. Everyone is different and that’s what I learned in 13 years of this lifestyle
Great video. 👍🏻I’ve found that I need 40+ sets on certain muscle groups to grow. Excellent info.
HAAHA LOVE THE TITLE
When you hit #4 The pump, you lost you me. You crossed the line this time Geoffy!😤
I personally see training as a stress reliever and invite my friends over on a saturday or sunday for a training session. Also if your training a muscle 2 times per week you really don't get a lot of doms. I rarely get leg doms these days. I also enjoy and aggressive fat loss and going all in.
You need a rest day when your body demands it. As an example, personally I take 2 to 3 days off every week. If I don't, my body doesn't hesitate to let me know. I'd be considered an advanced lifter with multiple years of experience.
Yeah its very personal. Geoff does a good job emphasizing that. Most fitness inflluencers would use his results to blast people who take days off as lazy (or the reverse in your case, that if you don't need 2-3 days off a week you're not training hard enough).
@@TheGreektrojan agreed 👍
I feel the same towards warm up in bouldering. I do a lot of easy to semihard stuff. I just feel so much stronger going into the really hard stuff afterwards.
Regarding progressive overload, it’s reassuring to hear though I don’t know how much this applies as a beginner. It’s confusing when i get weaker on a day with less volume. Ngl I’ve had your book forever but I haven’t gotten over all of it yet because it’s so long, mostly just skimmed it a few times
I'd say beginners should focus more on overload, yes. The book will help, definitely read every word! :)
Interesting video. Do you think it's possible a lot of the things that you state about your training (very high volumes, often using failure, rare/no soreness) could be due to your endurance background? Keep up the great work!
Yea definitely a factor.
15:56 "Get a lot out of the same weight, I can still milk those gains".
That made the sentence "Milk that same weight" come to my mind. New weight reached is hard at first, then it becomes easier, and very easy. Once very easy it's tempting to move up in weight, but the very easy weight still have some use left in them.
You’re “The Lifting Outlaw”! LOL
I also, break the rules. I used to try to do everything by the book, but I’ve enjoyed my progress more by using the rules as guidelines. I take all sets to positive failure also, even squats and deadlifts. Which is about 6 sets per muscle each muscle 1 x week.
I only train 2 week but each session takes 3 hours. I’ve abandoned that 45-60 min rule a long time ago and it hasn’t stunted my progress.
Individualization is key!
Idk why I’ve never thought of say doing a 0 RIR set of 15 reps and then lightening the weight to where I’d be able to do 15 reps 0 RIR again, the idea just popped into mind after the not avoiding failure part. I was gonna say you should still hold back to get in more reps
3 or 4 day splits are really good for keeping things nice and balanced, but I prefer 6 day splits for the sake of achievement and dedication. I might experiment with mini bulks and minicuts this year.. could be an interesting idea to work with
its actually amazing. i am 34 now training since i was 18 yo - i am literally doing all of the things listed in the video without ever thinking about it. i feel like if someone just enjoys to train and likes to challenge him/herself then this is pretty much the way to go... at least being natural. probalby completely different for enhanced lifters.
Hey man just found your channel! We are amazingly similar in body type, even same hair and skin lol anyway I broke all these rules like you even thou I’m not a gym rat I can see I get x4 results than people hitting the gym almost everyday. It’s hard to recover at first and I needed 7 hours of good sleep but when you push through that it’s all downhill. Except for legs, doing lot of cardio and playing some sports for fun I need to be careful or I can really feel the soreness for days
In!
When I was young I did 6 days a week, can't do that now with age as my tendons are bunk, too time intensive.
Tried 3 days full body, less time intensive, can be hard on the body unless you mesocycle.
Currently train 4 days a week, back, bis, legs, Monday and Thursday.
Chest, calves , tris, delts, Tuesday and Friday. Spend about 30 seconds between sets, sets range between 4-20 reps depending on how I feel, 3 exercises per body part except bis, calves and tris.
I never scheduled rest days, because I realized life will just automatically give you one. There are some weeks where I don't have time to workout for 3-5 days. So I just workout until those busy weeks come.
Like 100 here!
As someone who works fulltime and also studies fatiguemanagment is huge. My solution is to do rather few (about 10-14/week sometimes even less) hard sets for the major muscle groups but I do a lot of "junk volume" in my warm ups and also on off days like just do 25 pull ups in 5*5 sets between doing the laundry just to get my brain wired for the movement. To me that does not fatigue me at all and I feel so much more tuned when I do my hard sets at the gym.
Bad boys break the rules
I break the same rules, man. Glad I'm not the only one