Getting Shredded, Arm Growth Tips, Hybrid Training and Crazy Training Stories (115k Q&A)
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- Опубліковано 24 лип 2024
- Another successful fitness Q&A session in the books. Thanks for the questions!
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Timestamps:
00:00 Geoff Says Hello
00:10 Q24 OHP optimal?
01:36 Q23 Injury Comeback?
02:58 Q22 Training Whilst Sick?
04:42 Q21 Bulking Whilst Not Lean?
06:34 Q20 Late Start Bulking?
07:25 Q19 Only 6-7 hours of sleep?
08:01 Q18 Regular Timed Training?
09:20 Q17 Calisthenics Arm Training?
10:12 Q16 Narrow Work For Arms?
11:07 Q15 Forearm Isolation Needed?
11:54 Q14 Valsalva Blood Pressure Issue?
13:44 Q13 Tissue Issues?
15:22 Q12 Interset Stretching?
17:01 Thank You To Boostcamp For Sponsoring This Video!
17:33 Q11 Prioritizing Overhead Work For Shoulder Health?
18:39 Q10 Getting Big While Running?
21;40 Q9 When Is Natural Muscle Unhealthy?
22:34 Q8 Lean Bulking Rate?
25:04 Q7 6 days a week training?
27:13 Q6 Crazy Training?
30:40 Q5 Rest Pause/Myo Reps?
32:16 Q4 Lower Volume When Elite?
35:51 Q3 Elbow/Triceps Strategies?
38:22 Q2 Getting Shredded Every Cut?
40:13 Q1 Importance Of Sleep?
43:00 Peruse My Books For More Tasty Training Tidbits
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!
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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!
edits with Arnold on certain words are great lmao
Most people,if they match your volume it would be overkill
I sat through whole video
Thank you for the shout out dude and thanks for answering my question 🥂
My pleasure!
Congratulations for 115K, feels like these Q&As are getting closer to each other!
Third comment for the algo to congratulate you on 115k
Thanks dude!!
Regarding Question 3, I would like to also add that “flaring” your elbows can give you a great stretch while saving your shoulders, particularly on extensions. A close grip with no flare feels like absolute trash on the shoulders, wrists, elbows for me.
I’m not gonna use demonstrably more injurious form that works my muscles worse to appease some Johnny one plate that can’t deadlift my bench personally lol.
Particularly with Dumbbells, why artificially restrict yourself? That’s the whole point.
I’ll add that flaring much of the time ALSO gives me a better mind muscle connection too.
Ima just conjecture that it’s different for everyone, since for me flaring hurts my shoulders whereas tucking hurts my elbows on standing cable rope overhead extension. Skull crushers feel noticeably better when flared, though
@@user-en5vj6vr2u bingo. Different things work well for ppl
Out of curiosity do you have any muscle you have hard time to flex hard compared to others? If so is it a lagging part?
Geoff is the man, and I'm glad the internet is recognizing that.
Edit: your video lately about not being the usual ego lifter but rather my ego being related to the form, the most important fitness related video I've seen in a long time. Some slop should be ok and I've been trying to have non perfect form a bit more now. Thank you Geoffrey.
I kinda resolved that when I see that a set has x reps with good form and x reps with sloppy. If good reps don't increase regressing the weight is better than keeping going.
shut up lil hooe
GVS is growing really fast, he's gonna start his own supplement company any time soon 😏😂
Holy shit that jump from 100K to 115K happened in a flash. Congrats GVS
My outer forearms got massive from pushups and calisthenics overall. When you're doing a pushup your fingertips are pushing into the ground and activating the outer forearm.
Notification gang member in the building 💯
Scrolling UA-cam all the time gang
Great videoGVS !love these Q&As
appreciate you immensely dude
Congrats Man,🎉🎉🎉🎉
great q&a. thanks for all the wisndoma and info.
Let’s go Geoff. Watching this with lite cardio
Congratulations on 115k
Always learn something from these, thanks!
Always great hearing a particular perspective based on one's experience, so many tips and details to try out, instead of just focusing on the "best ways" to do something.
Great video, bro! Ever thought of putting some of these longer videos on a podcast platform? I’d love to be able to download them for listening. Thanks for all the info!
Congratulations on 115k subs and now 116k subs. Crazy🎉🎊
Wow dude actually did my question!!! I feel so privileged right now lol!!!
Dude your like a totally different person now 🔥🔥💪
Thanks for the answer man. I hope the channel continues to grow and become an entry point to fitness. I had to go through G-Shred to get here, and that kind of thing is obviously not good if you're new.
Idk what's getting better growth, geoff's channel or his muscles.
Anyhow congrats gvs🎉
For chest, hit dumbbell bench presses for 15 reps. Use 95 in each hand. I do them at home on the bed, as a spotter. Your chest will blow up. It is the range of motion that forces activation
Congrats as always, man! I’m thinking about changing my grips on chest and back movements to be closer, as I’m pretty torso dominant. Would be an interesting experiment 🧐
I've been doing myo rep matching on some isolation movements, particularly if I want to get a bit of extra arm or side delt volume in at the end of an upper day. I'm a big fan. The straight set at the start gives a nice metric that's easy to log and beat the books on subsequent efforts. Knowing that the following sets will allow for mini rests until that rep number is matched mentally let's me go all out on the first set without worrying about the performance drop off that comes with it on subsequent sets.
Ggs for the 115k big boy
Nice b-roll of the single arm flys....glad to see I'm not the only who looks like a perv trying to get them to activate.
Ayyyyyyy, thanks for the answer brother; I'm thankful I asked here first (I am still approaching my 3rd lifting year though; 138lbs with a current intake of 3100 for a 2900 maintenance, will continue this way until probably end of 2023 or when I get to the 160s)
The bulk will be your friend.
Amazing
37:16 POV: You tried to steal Geoff's lunch money
Super accurate point about people bracing wrong and putting the force in their head and neck instead of core.
yep I used to get sore eyes from deadlifting lmao
@@James_vs_gravity i know that feeling too 😅
Following up from a question of mine you answered on one of your prior cutting q&a topics in the community tab a little while back.
I had mentioned I was recomping and feeling sluggish at points in the day, and you suggested hydration strategies and carbs in/around my workout. I added some gatorade zero with some extra salt, and added some more fast carbs in both breakfast and my post work out meal. I have been feeling more alert and not depleted throughout the day, even feeling up to do more yardwork than normal. I've lost about an inch and a half around my belly button so far since while maintaining overall mass (200 @ 6'1)
Just wanted to let you know the advice worked well! I didn't really change anything else and I'm progressing well along my plan and goals now. Your latest book has also been a very helpful resource in troubleshooting for myself along the way. Cheers!
Glad I could help and glad you like the book!
Gratz on 115k! 🤘
It's interesting to see how your current training is less intense than all the stuff you've tried in the past. As a long time sub, I had the feeling this was the case. Triple drop sets on deadlifts sound miserable. 😅
Thanks! And yes I've toned things down, results have been better. Still hard but not needlessly so, and way more precise with my movement.
Sorry for the comment bombing, but you've inspired me to try a higher number of sets for my upcoming bulk. I used to stick to the general saying you don't need more than 12 - 15 sets per muscle group which didn't bring me as much gains as I would like. So thank you for inspiring me to take this step towards experimentation.
per week?
@@panizzutti yes
Holy shit you’re looking jacked asf while running on the treadmill! Those treadmills must be placed in pretty good lighting.
Make a video on your current PRs on main lifts.. would be an interesting video
Nothing amazing, getting lean definitely impacts it. Will do a full vid on getting shredded in a month or so.
@@GVS Yeah whenever you feel like doing it.. definitely would be interesting to watch
The random edits of Arnold laughing when you said "come" and "load" really took me by surprise and made me laugh.
I have my own home gym and haven’t missed a workout due to sickness (or anything else) in over 4 years.
You saying “oi mate” is gold 😂😂 that has to be an Australian asking that question
I love how GVS in all his logic and rational explaination actually agrees with Greg Doucette without reqlizing it 😂
I’ve always found early morning workouts to be the best for me especially when training legs, I feel horrible if I eat food before legs and to a lesser degree for upper body.
I like to do my deadlift/squat sessions early too but moreso because my lower back is fresh and not tired as it is after 8+ hours of office work
Thanks for answering my question. Genuinely couldn’t find any answers as specific as this one on the internet about whether you need forearm isolation
My forearms look like his and I don’t do Jack shit to train them
Just measured. Mine are 13.2 inches. Again, I do not workout my forearms. You do not need to workout your forearms. That is assuming you workout in general because the forearms just get included in so much stuff
I measured them flexed btw dunno if that’s the norm but anyways my forearms look great
In regards to the sleep questions I find people are asking it in a way based moreso on recovery. The reason poor sleep leads to underachieving in muscle gain is not just recovering poorly but also because it ruins your workouts. If you're exhausted, have a headache, & low energy you won't be as focused while lifting & you'll stall out in terms of either lifting less weight like benching 205 instead of 225 that day or you might bench 225 but you stall out at sets of 5 instead of 8-10. Either way you're getting less total load & stimulus on your muscles so poor sleep not only impacts your ability to recover but also your ability to have more to recover from to begin with
Regarding q21. Been in this same situation. My advice, cut. You have so much fat you'll still make gains. At some point of fat loss the gains will slow or even stop. When you reach that point evaluate what you want to do from there. Remember that fat is stored ENERGY. If you have alot of fat you have all the fuel you need to go make gains
Holy shit dude ur jacked
It's may already man. Waiting for u to drop the abs video
Cut finishes end of May...please be patient, I upload videos when I want to.
Hey please do a video on which exercises you were still able to PR while depleted?
Would give a good idea of what lifts you can still push
The leg days in your program have made me almost enjoy leg days and I feel like I'm getting better results (too early to really tell). I have a problem of always adding the maximum amount of volume I possibly have the energy to do that day, which has made me hate training legs. I'll only start adding sets to your prescribed lowest number once progress stalls.
I really like the analysis for why elite lifters are doing less volume. Some deep-state lifter knowledge right there
-Prototypical Lifetime Intermediate
Im Personally a big baby when it comes to sleep I feel like anything less than 7 my body feels stressed even 7 is a gamble at minimum I need 8. I guess as long as you feel good you should be good
love this kind of videos! One question, I got the CPT certification do you think I can work in a good gym with high salary without any experience personal trainer?
I watched it and I was like "that was a short Q&A". Lol
For the guy wondering how Andrea Larosa got big shoulders: Calisthenics is just easier to get right. All you need is to add a few sets of ring dips. They work everything like crazy. They’re underrated. I personally do 3-4x sets of 6-8 reps (to failure) weighted dips on parallel bars and finnish with 3-4x sets of body weight ring dips and I think it’s working well. I never actually had a proper “shoulder exercise” yet I have pretty decent delts. I have no doubts I’ll get what Andrea has in a few years time if I keep pushing.
08:13 Geoff called himself a bodybuilder again, NH has gotta be creaming his pants rn
41:22 Yes some early intermediates might be very lucky to gain 10 lbs in a year, otherwise its only beginners that will gain that much.
Hey groffery love your videos and gain alot of knowledge from them. I do have a question tho, when do i know when to finish a cut if bf measurements are in accurate
Just use the mirror. Do you like how lean you look? If so then cut has been long enough and you're happy but if not then keep cutting until you look as lean as you want then switch to focusing on building mass
More important than how Long You're sleeping is the quality of your sleep. If You can get high quality sleep, You can get through with a little Bit less sleep also. So, If You only got 7 hours: let them Count !
18:48 Geoff I can back you up. There was this very famous strongman guy(Mariusz Pudzianowski), he is one of the top 3 strongman in the world. However he had to quit strongman to move onto MMA because you can't specialize in both at the same time. Its a shame because I don't give a sh!t about MMA whatsoever but its what he had to do.
as a suggestion to the guy with the blood pressure dropping after a set of squats, though i doubt he'll see this, one obvious thing too is to make sure he's breathing during the set. like don't hold your breath and do a set of 10 squats. that can work with some exercises (though it's not a great idea to not breathe during an entire set, some people unconsciously don't breathe at all during a set) but if you don't breathe at all during a set of squats, at least between reps, you are going to be in trouble.
Just posting a hello, and a thanks for the good content. Had a quick question for you. Do you have any advice for hip adductor training as the adductor abductor machine in our gym isn’t that heavy and with relative ease Im one away from the whole stack for 15-17reps the whole stack for 10-12I just think the machine probably is making it easier than it should be, as my adductors aren’t great haha. I’d appreciate any advice from you or the comment section down below!
4:42 a possible reason he may feel as though he's plateaued is that he may need a maintenance phase. He mentioned bulk and cut but no mention of maintenance so I wonder if he understands that's a reasonable thing to do in spite of his need to lose body fat.
Q3 is so true.. If you smash the elbow in eccentric triceps work you kill them.
Lol I too have done drop sets on squats. I'd do my straight sets of 6, then on the last set after my 6 I'd strip off 10kg and bang out another 6. Then another 10kg and another 6..etc. I use an SSB for all my squats, so in terms of elbow and shoulder discomfort it was fine. I would be fit for nothing after that set. I calculated it out, and start to finish the set would take me 5 minutes and I'd end up doing like 80-100 reps (as the weight got lighter and proximity to failure more "voluntary" I'd push the reps higher per drop, until I was doing just the bar ATG reps to failure).
Not something I would ever programme in again, but it's a useful tool I keep in my back pocket if ever I'm short on time. Squats done in this fashion, with maybe 2 sets of deep RDLs afterwards, only takes me maybe 45 mins and my lower body is just done
My craziest intensity technique was a smith machine squat with 2 plates per side, I did 2 extra rest pause sets for a total of 30 reps, full rom and with a 3 sec slow eccentric. It was torture, but so much fun, and afterwards I was stinking like crazy from the sweating lol. It went 13 reps, 10, and 7. 10/10 would do it again
Damn man you got some freaky arms
Question for the next Q&A: Conventional wisdom suggests 2lbs of muscle per month when starting out is good. However, is there any info on it's relationship to accumulating fat? How much fat is required to gain a certain amount of muscle? Obviously it can't be all muscle gain then any extra calories would spill into fat gain. There has to be some relationship or else people would be able to bulk and get leaner at the same time. Some amount of fat gain is necessary.
I recall years ago I'd focus on 2lbs total per month and not realizing that fat has to be gained as well.
Geoffrey, been following you for long enough. I need 2 questions answered, or a video, what do you think of BFR training & taking mycostatin inhibitors, or maybe even cocoa powder?
It is all a manipulation of stimulus. Best to be used throughout the day instead of all at once. Probably you can obtain rhe same with a hard flexing routine every 4 to 5 h.
@@Ilethsamael really interesting information, so you're saying that if you randomly flex from time to time but consistently and with intensity, this can add up to my physique??!
Kazi am you can train forearms when you train heavy bulgarian split squats (holding the dumbells isometrically). So you do legs and forearms at the same time. You can also avoid the strap and use fat grips to all your lifts.
I'm kinda sad that you didn't choose my lateral head of the triceps question even tho it was one of the most upvoted comments hahah
But congrats on the 115k!
Maybe I missed it, I ctrl+F my way through the comments to find the most upvoted so it's possible I skipped over it with diet brain.
I'd say dips, close grip bench press and short rope pushdowns.
@@GVS thanks for answering man!
I would say the end of pulling movements work the radiobrachialis a lot though
Congrats on hitting 115k.
I've been asking this for a long time. Please review Reincarnation. I understand you might not be able to do a full video. How about a short ig video or addressing it in a similar qna?
Might compile it into a review of other books. It's good, definitely worth it at the new lower price.
@@GVS "Might???" That's a dope idea. A solid training book compilation is what the world needs right now. There's so much wrong information out there.
one of the most stacked timber mofo ive ever seen as a natty sheesh any new movements you added for those fat trys?
08:50 Yeah those people exist. I'm at my best in the morning. 💪
As 40+ years old and sedentary, the first 6months were f'ing brutal on my joints and ligaments.
Id recommend elbow sleeves, knee sleeves 😅
I find that warming up well, doing mobility work where necessary and really controlling the eccentric portion of the lifts helps my joints and connective tissues. If I'm increasing my range of motion, I'll do it gradually or at lower weight/lower volume and increase gradually. Your body will adapt, but some things just take a little longer. 👍
I prefer to work out in the morning, otherwise i’d think about going to gym all day long @ 09:10
20:50 literally looking like a video game character 😯
What would be your strategy if you made handstands a priority? I'd love to see you go on and document the journey!
No idea haha. Never had interest in that.
How long should the all out exertion and the rest periods be for HIIT? Congrats on 115k
Thanks! Rest/work ratios will vary a lot. My first book SWEAT goes into details on HIIT, there are a lot of ways to set it up.
Hi, What time do you work out? And, do you go to failure on most exercises for a session?
I saw you and Greg had a little back and forth in one of his recent video comment sections.
43:09 You are VIOLATING that rope attachment bro. Get a room!
I saw on insta you were doing hack deads at some point. whats your overall opinion on them? I like them personally but it seems the consensus is they are far worst than squats so its hard to justify doing them despite having way more fun with them.
@19:15 This is anecdotal, but I played rugby in college. And while I was really strong, my conditioning wasn’t where I wanted it to be.
So, my gym time was dedicated to aerobic and muscular endurance designed to replicate a rugby match.
warmup
5k sprint
heavy compound movements 20 minutes superset with jump rope
circuit auxiliary 20 minutes
then 20 minute jog
And I still worked my way up to a 600 deadlift, 600 lb squat, 450 lb bench
So while theres some interference effect. I wonder about how much that effect is when you’re acclimated to the work.
I feel like the cardio maybe improves circulation to the muscles and nitric oxide
Hi I can do 34kg DB shoulder press for 7 reps, but I tried OHP for 1st time and barely got 60kg 1RM, is this normal?
You explained heavy duty exact. They always got bigger and strongest doing high volume. Then as time went on their progression was lower and lower volume because they were trained to get more out of each set than an intermediate lifter. So none of those guys actually made their biggest gains doing heavy duty. Always high volume first and transition to lower later.
14:50 god dammit 😂
Are you feeling your back work with your chest caved in like that?
I dunno if I should just stop doing lateral raises entirely. Went from DBs to cables due to some pain, but even with cables I still feel some. It's the only exercise that hurts my shoulder. Bench is no issue, I OHP 200 pounds with no issue and heavy face pulls feel great.
Try to do them slightly different: on the bottom flex hard the delts THEN do the rep keeping the flex hard. It should help with the form. Let me know if it feels better.
How do you deal with the feeling of your routine not being good enough? It feels like I change my workouts, my sets, my reps a lot because I always see people saying different stuff. It’s either too much volume and I’m over training or too little and I don’t have enough time under tension
I make small tweaks and changes, if any at all. If I feel like something is working, I don't change.
You got deathstar shoulders as a natty, holy shit.
With 2 equal persons, what would the *actual* difference be between one who clean-bulks vs one who dirty-bulks?
5am no caffeine. Rip and run
Oooh wonder if you liked hong kong, i was born there. Good food!
Yea, it's a great city.
:D that random Arnold edit. Your edits makes me always laugh, keep em cuming
Geoffrey can you name a list of your favourite fruits?
For the algorithm
22:14 😂
Anyone saying they don't have time to train forearms is lying to themselves. Costs less than $25 to buy forearm grip trainers and you can pump those all day sitting at your desk or in the car. Or you can get those fat/cone grip things that you put around dumbbell/barbell/cable row handles to work your compounds while putting more emphasis on your forearms.