Hopefully the intro didn't scare anyone! If you're interested in learning more about training, grab a copy of my book, it'll show you how to ACTUALLY maximize your progress in the gym. It's 200+ pages with no filler, all useful info. Includes: -Detailed Programming Advice on How To Write Your Own Training Plan -HUNDREDS of Exercises (With pictures+descriptions+how to program them) -How to Bitch Slap your Plateaus -Injury Risk Reduction Advice -Cardio to Drop Fat+Increase Work Capacity -Optimal Equipment -Multiple Full Templates and MUCH MORE! Check it out, it's not even hundreds of dollars like SOME in the fitness industry charge... www.verityfit.com/product-page/sweat
RE: Training after 30. I started lifting a year ago at about 32. I've seen incredible gains in the past year. I dropped from around 26% bodyfat to 16% (give or take), can bench 225 for a single, and look incredible. I pretty much went from fat-ish to the most buff of my friends in a year (my friends aren't that buff haha). I know that's a few years younger than the guy who asked, but for what it's worth, even if I only made half the gains I would've still been pretty happy for my year-in progress.
Piggybacking here to say at 38, after having a covid induced heart attack last year, my gains from February 14 have godly. Still making improvements through June in size and strength across the board. Dr Mike Israetel plus Geoffrey are all I consult for info.
Did you cut or maintain during that period? I'm relative beginner around the same bf%, unsure if I should enter a long cut (and gain little) or stay at that weight (and keep belly for half a year).
@@namespace977 I did a recomp for the first six months (mild deficit, about 200 calories per day). My weight mostly stayed the same but I lost a lot of fat and my strength and muscle mass grew a ton. After that I took a short diet break so I wouldn't lose my mind before a proper cut where I dropped 10 lbs. After that I did a 2 month bulk and now I'm into a cut to lose the fat I gained on the bulk. But even though I haven't finished my second cut, I'm still WAY leaner than I used to be. Right now I'm maybe 16-17% and I'll be dropping another 7 lbs to bring me to around 14% in the next few weeks. Not that what I did was magical or anything, but it helped me ease into fat loss by building strength and muscle at the same time. But when it came to getting actually lean, I had to do a proper cut. So I'd recommend doing a recomp to get into things first, but either way you'll get great results.
Thank you so much for answering my question.Just to clarify by atg weighted dip I actually meant full range of motion. Just like you I have stopped giving so much attention to the 10-20 sets per muscle group per week. For example as someone with really long arms 14 sets of chest per week(all presses) gave me an overuse pec injury.Dialing it back to just 9 sets per week helped me a lot and I actually got better growth and felt less beat up. Keep up the amazing work,I always look forward to your videos!!
Based on some questions, I feel like some people really forget Geoff's a coach like, let's maybe stop asking for a full individual program in a Q&A lol
Yea happens every time. And many DMs I get. Coaching and writing programs is very involved, I used to help people for free but I just can't anymore as it's impossible to scale. At one point was probably spending 3-4 hours per day helping people for free, it was just exhausting and didn't leave energy for anything else. So I've had to learn to say no.
A couple months ago I started doing a forearm routine twice a week for the first time. I’ve never really done that on a consistent basis in all my years of lifting. It’s a high rep superset of reverse wrist curls, hammer wrist curls and wrist curls using dumbbells. Also the hand squeeze springy things for lack of a better description. 5 sets. What I’ve found is it actually brings out the definition in my biceps besides the obvious forearm improvement. Definitely worthwhile IMO.
23:14 is spot on! I started out training like a maniac in the late 80’s training 6 x week with 20 sets to failure per muscle with forced reps and 3 hour sessions and I actually grew, but it was way overkill. Then in the mid nineties I went to the spectrum after talking with Mike Mentzer with training 2 x week with 1-2 sets per muscle training each muscle 1 x 7-10 days. Then later settled on a program somewhere in between the 2 extremes.
I major in physics and math. The amount of mass you'd need to supply a sufficient amount of inertia to be of any use would be so heavy that it would still end up taxing your elbow flexors and grip beyond a reasonable degree. It's just impractical. Furthermore, we lift weights not for the inertia they generate upon motion, but for the constant force applied by gravity. The force curve - if we rely purely on inertial resistance - would be peaked at the 2 ends and almost nothing in between. Plus it would require relatively explosive movement, which im sure no one wants to expose their rotator cuffs to as a warm up lol. It's just bad all around.
@@GVS I was more meaning in response to the question. I can see how it would be helpful for the factors you mentioned but definitely not for the reason most people use it for.
I really want to see a conversation between GVS and Mike Isreatel. It doesn't even have to be fitness related. Greg's dirty mind and Dr Mike's random tangents would make for some awesome material
I enjoyed this video. I found myself guessing your answers and getting mostly the same stuff. Except the standing dumbbell stuff, I was surprised you used that.
Great video! I honestly don’t get this forearm obsession that NH has lol. Unlike the “abs get worked doing compound lifts” logic people spew that I don’t agree with, I do actually think forerarms grow with deadlifts, rows and normal bicep curls (especially hammer curls) . At most I’d throw in some reverse grip curls and I think farmers carries have a place. All I ever got from stuff like wrist/finger curls was forearm tendinitis.
Professor Geoff bringing on the education! 👨🏫I’m glad you acknowledged that training splits are sort of an overrated concept. Not worth over stressing…
More engagement: I also would NEVER recommend my volume. But I’m a woman, so I feel like my relative weakness can handle more volume and training closer to failure (0-1 RIR) on most things on most sets. I recover super well from it and no training related injuries.
Pepole always say to not to cardio before weights, but fore some reason when I do cardio before weights I am actually a bit stronger/ feel a bit more energetic.
for q6, you hit it spot on, it's like your arms are the same size for what feels like forever, then one day you wake up and you're like, "dang, i feel big today," and then you go measure, and bam a whole 1/8th of an inch. lmao *Gain life*
yea I've experienced it a few times. Usually seems to coincide with just having everything on point (training, diet, sleep, etc) for enough weeks in a row to break through.
Forearms....for the love of God yall left out arguably the best one...REVERSE CURLS. If I had to pick one exercise that changed the way my entire arm looked it's seated reverse curls with dumbbells. I focus on the forearm stretch on the way down and have seen amazing results. Try it out it may work for you. Congrats on the 65k!
Oh yea, also great. I just count them as a curl though and won't be doing them daily as I will with the isolations, so maybe that's why I didn't mention them.
As a side note for mate who can't get warm, wear warmer clothes in the gym to start with too and don't take em off till you're overcooked, works for me when I'm too cold and especially when I don't even want to train
Beginner Program: Renaissance Prioritization Simple Training Template. This program can work for any level. I like having an Excel spreadsheet that tells me exactly what I need to do each workout.
2:18 for the tension headaches, I think your response was a bad take. They should definitely figure out why they're getting tension headaches to begin with, and not "just don't do high reps". Whenever I get tension headaches, it means that I'm dehydrated, so I add extra salt to my meals while drinking and extra 2 cups of water a day and I'll be fine the next day. I only learned that by researching and experimenting
If anyone else checks this particular comment out, I wanna add my two cents. Make sure you arent extending your neck ie; watching the sky when you ascend. I did that on deads earlier in my training and damn, I had nasty headaches.
Mr Geoff do you have ANY inkling of an idea when your programming/plateau book I saw on Instagram will come out? 2 months, 6 months, a year? I'm just super stoked to get it
Glad you're excited! My guess would be 2-3 months, but I have a lot on my plate (writing, coaching, custom plans, UA-cam videos, Instagram posts, responding to literally a hundred+ random messages a day, etc)
So for a pull day where I have two a week in a ppl split, I have one bicep exercise per pull day. Should that exercise be a normal bicep curl or something like that on both days or should I focus short head one day and long head the other?
Hello geoff! Congrats borther ! Have you ever noticed that congrats is a combination of cong & rats i don't know what that means but i thought its worth mentioning
Hey men, I am new to your channel, and so far I like it for the detailed explanations which other influencers don’t provide very well. I have a question, I am 13 years old and I’ve been sleeping great, eating enough protein, tracking my food with a scale, training with a general intensity of 8 RPE for most movements, program consists of adequate volume and stimulative exercises for me, I have great form using weight that I can control without cheating, eating nutritious foods, and trained for muscle growth. I feel like I have done a lot right, but results in muscle size are minimal after a year and I look almost exactly the same, but strength gains are good. I think this is because I haven’t fully reached puberty yet. Heck i don’t even have my first armpit hair! Do I focus on strength? Wait until I’m older and do other forms of exercises in the meanwhile? What do I do?
21:55 I thought it'd obviously be the leg extension. For example, what would work the chest more: a bench press or pec deck fly with 5 second hold at the contracted position? Edit: Oh you meant 'only the 5 second hold'. Then I agree I guess.
I dont agree with your view on calorie counting. On days where i wouldnt count calories and ate only when i was hungry it would be only 2-3 meals and my maintenance calories are 3300 approximately so i would be at a 500 calorie deficit which is very bad for progress. Also not counting calories and eating by feel is very unpredictable as your appetite varies day by day and also if you like the foods youre eating you will be able to eat more calories so this can place you in too big a surplus and vice versa if you are eating by force it will be less. Also your eating and sleeping pattern change how many times you can eat eg you can eat more calories if you wake up at 6 rather than 12 . Maybe this varies for other people but if i wasnt counting calories i would be always be in a deficit which is detrimental for progress
I never said not counting is for everyone, it's just what works for me. You don't have to eat the same calories every day, by the way. Nor are your maintenance calories totally static.
0:02 You are lucky a lot of us will get that fan joke. We still got that preteen sense of humour. 9:48 Geoff you are supposed to measure your forearms flexed. You are right you gotta keep your elbows straight, however you do flex your foreams. Your forearms are likely 13.5". 25:06 Yea he shouldn't be worrying about that as a beginner. Any decent beginner program will get him to a 300 lb deadlift, and also 23" quads 15" arms etc.
3:25 I’d say partials really are only beneficial for isolations to get past failure but so many people will reach an rpe 7 and then just muscle fuck the weight for 5 partials. Reaping no benefits in the end
Quick question for all. How come I rarely see anyone suggesting simple Push / Pull splt, in which quads are done on the push workout, and hamstring on pull workout? Also, doing semi manual labour, i usually have energy only for three solid workouts per week, meaning that on week 1 I might do push, pull, push, and on week 2: pul,l push, pull etc. This way I hit every muscle group twice within 5-6 days. Any issues with such low freguenzy overall volume?
I am very much against alternating quads and hamstrings because there's just way too much overlap. Adductors, lower back and glutes are all working on many hinge AND squat movements. Just a very poor way to set things up in a practical way, if you try it you'll see.
Hey bro, do this. Workout A do shoulders, chest, arms Workout B do quads, hams, back. Get multiple movements to cycle through, and keep sets per day at 20 or even a little lower. I like this a lot, and Im doing it now
@@GVS I been doing this split for couple of years now mostly because of time constraints and other practical things, I admit that also because of the type of work i do (and also because im a lazy little shit), I dont work my legs as hard as other muscles, also, i ususally start with isolation movements for my legs, so leg presses, hip thrust usually hits the target muscles more than other assisting muscles.. But I can definetly see that as an issue if one would go maximun attack on legs. But to be honest (and I'm gonna get in to trouble whit this one) I dont want my legs to grow an inch.. because i like loose fitting trousers, and my quads specially are suprisingly big, even though I havent trained them more than with maintanence volume/effort for years now. So yeah, i quess (standing here), i realize that this split doesnt get recommended because of that overlapping issue when workin legs hard. I thought i was on to something special here, damn :D
Dunno if this is the correct place for this question, but are you familiar and if so what are your thoughts on Paul Carter / @liftrunbang? His training philisophy seems very much contrarian to what a lot of fitness content creators preach (prioritizing isolation exercises of compound lifts to the point of shunning most of the big lifts, high volume is bad, hitting a muscle group at max 2 times a week, he also has a mild case of Joel Seedman'ism going on the way some of the exercises look that he proposes).
Geoff. I've missed out Q&A. I have one question though. I have problems with my knees because of my immunology disease. Even squats with my bodyweight are giving me problems. Do You know any exercise that will not demolish my knees? For example - bike could help to strenghten my legs? I don't want to ingest anti-inflammatory drugs after each session. My calfs and thighs were always ok because of genetics but I'm thinking about training them more. I mean... Starting to train them because I was doing nothing. Good health to You and Your family. Cya.
Tough for me to advise here, it's not something that I've had to look into before as it's quite a specific instance. Maybe can trial and error to see what is possible.
@@GVS Thanks for Your answer. I will just try the bike for starters. Nothing heavy. I don't want to have problems to get up from the toilet ;] Keep doing the good work.
Hey of I’m kind of a beginner ( maybe this is relevant maybe not) do you think it’s a good idea to do dumbbell pullovers and the next day do a chest day? Or do a chest day and the next day do dumbbell pull over? I’m I shitting on my chest recovery?
If I’m going to start training a muscle for the first time, is it better to wait until I finish my cut and do it during my subsequent bulk so that I don’t “waste my newbie gains”, or does it even matter?
This is out of subject from the video but I need something answered. I am 150 now 155 benching 190lbs, squatting 285lsb for 3 and deadlifting 335lbs. I am only 18 while being 5"5 to 5"6. Am I in a good place since I barely started working out this year(making it 1 year of working out again)after stopping but I trained prior at 16 but more seriously at 17 for a whole year.
have a pretty big question if you need 10-20 sets per week but you are doing something like 6x5, 10x3 etc compared to 3x10,3x8 is it okay to go over this limit?
I’m confused now because Geoff here is saying periodization is not mandatory, but Bald Omni Man in his 2022 berserk video says periodization is needed because we can’t focus on both hypertrophy & strength at the same time and phases are required. Who do I believe? 😂
If you have both hypertrophy and strength goals periodization makes sense so yes we'd agree. If only hypertrophy, it's very hard to see why it's needed. I did a full video on it a few months ago, a very formal phasic approach is fine, but necessary? In my opinion, no.
@@GVS I see, thanks! I’ll look up that past video to get more details. Looking forward to your 2nd book b/c I’m trying to learn more programming & periodization.
Hopefully the intro didn't scare anyone! If you're interested in learning more about training, grab a copy of my book, it'll show you how to ACTUALLY maximize your progress in the gym.
It's 200+ pages with no filler, all useful info.
Includes:
-Detailed Programming Advice on How To Write Your Own Training Plan
-HUNDREDS of Exercises (With pictures+descriptions+how to program them)
-How to Bitch Slap your Plateaus
-Injury Risk Reduction Advice
-Cardio to Drop Fat+Increase Work Capacity
-Optimal Equipment
-Multiple Full Templates and MUCH MORE!
Check it out, it's not even hundreds of dollars like SOME in the fitness industry charge...
www.verityfit.com/product-page/sweat
Had to watch 3 times to quell the intense fear that I displayed through laughter. Well done sir
RE: Training after 30. I started lifting a year ago at about 32. I've seen incredible gains in the past year. I dropped from around 26% bodyfat to 16% (give or take), can bench 225 for a single, and look incredible. I pretty much went from fat-ish to the most buff of my friends in a year (my friends aren't that buff haha). I know that's a few years younger than the guy who asked, but for what it's worth, even if I only made half the gains I would've still been pretty happy for my year-in progress.
34 here. been training for 4 months and having the same experience.
Piggybacking here to say at 38, after having a covid induced heart attack last year, my gains from February 14 have godly. Still making improvements through June in size and strength across the board. Dr Mike Israetel plus Geoffrey are all I consult for info.
Did you cut or maintain during that period? I'm relative beginner around the same bf%, unsure if I should enter a long cut (and gain little) or stay at that weight (and keep belly for half a year).
@@namespace977 I did a recomp for the first six months (mild deficit, about 200 calories per day). My weight mostly stayed the same but I lost a lot of fat and my strength and muscle mass grew a ton. After that I took a short diet break so I wouldn't lose my mind before a proper cut where I dropped 10 lbs. After that I did a 2 month bulk and now I'm into a cut to lose the fat I gained on the bulk. But even though I haven't finished my second cut, I'm still WAY leaner than I used to be. Right now I'm maybe 16-17% and I'll be dropping another 7 lbs to bring me to around 14% in the next few weeks. Not that what I did was magical or anything, but it helped me ease into fat loss by building strength and muscle at the same time. But when it came to getting actually lean, I had to do a proper cut. So I'd recommend doing a recomp to get into things first, but either way you'll get great results.
@@OwlScowling thanks a lot for detailed response
Totally thought that beginning was Geoff's rendition of the Big Show Theme!! 🤣🤣
WELLLLLLLLL
Same
its the big scho
Loved that section about volume when comparing lifts with different degrees of stretch and different resistance curves.
It's an interesting topic for sure!
What is that! Only 30 minutes?
What's next, a 2 mins Q&A for 100k
We need a 10h video 😁
Thank you so much for answering my question.Just to clarify by atg weighted dip I actually meant full range of motion. Just like you I have stopped giving so much attention to the 10-20 sets per muscle group per week. For example as someone with really long arms 14 sets of chest per week(all presses) gave me an overuse pec injury.Dialing it back to just 9 sets per week helped me a lot and I actually got better growth and felt less beat up. Keep up the amazing work,I always look forward to your videos!!
Appreciate the support and yea I knew what you meant with atg haha...I was just picturing someone plonking their ass on the ground during dips.
Based on some questions, I feel like some people really forget Geoff's a coach like, let's maybe stop asking for a full individual program in a Q&A lol
Yea happens every time. And many DMs I get. Coaching and writing programs is very involved, I used to help people for free but I just can't anymore as it's impossible to scale. At one point was probably spending 3-4 hours per day helping people for free, it was just exhausting and didn't leave energy for anything else. So I've had to learn to say no.
Im excited to watch this while im eating, ur quickly becoming one of my favourite youtubers. Keep it up!!
If any new guys/gals are reading this you really should buy his book. It's affordable and will get you very, very far in your training.
Appreciate that!
@@GVS NP bro, I've learned a lot from the book and your vids.
Been here since before you had 10k. Glad to see you finally getting the recognition you most definitely deserve
easily my favorite fitness channel! appreciate all the quality information and entertainment you continue to put out.
Congrats on 65k! To anyone thinking about buying his book, do it! It’s well worth the few dollars.
I'm excited for your channel's growth! Love your content and your book :)
Appreciate that!
Congrats on the milestone Geoff !
Been here for almost 2 years now, hope the growth continues and thanks for all the knowledge over the years 🙏🏻🫶🏻
A couple months ago I started doing a forearm routine twice a week for the first time. I’ve never really done that on a consistent basis in all my years of lifting. It’s a high rep superset of reverse wrist curls, hammer wrist curls and wrist curls using dumbbells. Also the hand squeeze springy things for lack of a better description. 5 sets. What I’ve found is it actually brings out the definition in my biceps besides the obvious forearm improvement. Definitely worthwhile IMO.
One of my fav channels
I'm here just to congratulate you on the milestone. Well deserved, as you truly make a difference in the life of lots of people. Cheers, Geoff!
There was some really good questions here, great video Geoff!
Forearm training? Been doing that since I started going through puberty.
Jokes aside, congrats on 65k!
Hundred k coming soon geoff. 💯
Damn 66.800! I’ve been here for a while. Amazing!
Congratulations bro
Time to make the big bucks Geo
Great to see you a bit more informal in this almost livestream esque format. I lost it when you started laughing. Thanks coach!
Congratulations 🥰
That opening question with such a well thought out answer. This is why everyone needs to buy your book(s)!
23:14 is spot on! I started out training like a maniac in the late 80’s training 6 x week with 20 sets to failure per muscle with forced reps and 3 hour sessions and I actually grew, but it was way overkill. Then in the mid nineties I went to the spectrum after talking with Mike Mentzer with training 2 x week with 1-2 sets per muscle training each muscle 1 x 7-10 days. Then later settled on a program somewhere in between the 2 extremes.
Another masterpiece 🙏🏻
I major in physics and math. The amount of mass you'd need to supply a sufficient amount of inertia to be of any use would be so heavy that it would still end up taxing your elbow flexors and grip beyond a reasonable degree. It's just impractical.
Furthermore, we lift weights not for the inertia they generate upon motion, but for the constant force applied by gravity. The force curve - if we rely purely on inertial resistance - would be peaked at the 2 ends and almost nothing in between. Plus it would require relatively explosive movement, which im sure no one wants to expose their rotator cuffs to as a warm up lol.
It's just bad all around.
Yea maybe not ideal. I stand by the scapular depression and upward rotation though :) not that I even ever use that one.
@@GVS I was more meaning in response to the question. I can see how it would be helpful for the factors you mentioned but definitely not for the reason most people use it for.
omg i love this QnAs
I really want to see a conversation between GVS and Mike Isreatel. It doesn't even have to be fitness related. Greg's dirty mind and Dr Mike's random tangents would make for some awesome material
These are always gold and I'm so glad you don't resort to just do them at larger intervals now (say 75 and 100k).
I enjoyed this video. I found myself guessing your answers and getting mostly the same stuff. Except the standing dumbbell stuff, I was surprised you used that.
I started lifting seriously last year. I'm 30 now, still making those sweet azz gainz through hypertrophy training
Great video! I honestly don’t get this forearm obsession that NH has lol. Unlike the “abs get worked doing compound lifts” logic people spew that I don’t agree with, I do actually think forerarms grow with deadlifts, rows and normal bicep curls (especially hammer curls) . At most I’d throw in some reverse grip curls and I think farmers carries have a place.
All I ever got from stuff like wrist/finger curls was forearm tendinitis.
Professor Geoff bringing on the education! 👨🏫I’m glad you acknowledged that training splits are sort of an overrated concept. Not worth over stressing…
Writing a second book? Can’t wait. The first one is gold.
Q12 I was looking for this exact question all day and just decided to watch this video thank you
Congratz and thank you! 🙏 Learned a lot from You!
Grats on 65k!
gz on 65k bro!
More engagement: I also would NEVER recommend my volume. But I’m a woman, so I feel like my relative weakness can handle more volume and training closer to failure (0-1 RIR) on most things on most sets. I recover super well from it and no training related injuries.
congrats on 65k
Hey Geoff, good vid as always. Bye Geoff, Peace!
Could you review Alphadestiny’s novice program or maybe some of NH’s free programs?
Pepole always say to not to cardio before weights, but fore some reason when I do cardio before weights I am actually a bit stronger/ feel a bit more energetic.
for q6, you hit it spot on, it's like your arms are the same size for what feels like forever, then one day you wake up and you're like, "dang, i feel big today," and then you go measure, and bam a whole 1/8th of an inch. lmao *Gain life*
yea I've experienced it a few times. Usually seems to coincide with just having everything on point (training, diet, sleep, etc) for enough weeks in a row to break through.
@@GVS lol “I’ve experienced it a few times” oh yeah, we see those gains bro 😎
Your videos are always a good thing to have on my feed, it saves me from having to watch trash content
Forearms....for the love of God yall left out arguably the best one...REVERSE CURLS. If I had to pick one exercise that changed the way my entire arm looked it's seated reverse curls with dumbbells. I focus on the forearm stretch on the way down and have seen amazing results. Try it out it may work for you. Congrats on the 65k!
Oh yea, also great. I just count them as a curl though and won't be doing them daily as I will with the isolations, so maybe that's why I didn't mention them.
I think hammer curls and grippers will do you enough, but after all it's a matter of preference.
You should look at What Alphadestiny did in 2016 or 2017 when he focused alot on forearms. Also can you do a video on junk volume?
Thank you, Dad
Tension Headache Guy: Back squats do tend to require the traps to tense up. Give front squats a try. They are easier on the back too.
As a side note for mate who can't get warm, wear warmer clothes in the gym to start with too and don't take em off till you're overcooked, works for me when I'm too cold and especially when I don't even want to train
Beginner Program: Renaissance Prioritization Simple Training Template. This program can work for any level. I like having an Excel spreadsheet that tells me exactly what I need to do each workout.
2:18 for the tension headaches, I think your response was a bad take. They should definitely figure out why they're getting tension headaches to begin with, and not "just don't do high reps". Whenever I get tension headaches, it means that I'm dehydrated, so I add extra salt to my meals while drinking and extra 2 cups of water a day and I'll be fine the next day. I only learned that by researching and experimenting
I'm assuming they've done the basic checks already.
If anyone else checks this particular comment out, I wanna add my two cents. Make sure you arent extending your neck ie; watching the sky when you ascend. I did that on deads earlier in my training and damn, I had nasty headaches.
Depending on the severity, id say it's pretty normal when doing 15+ reps
Mr Geoff do you have ANY inkling of an idea when your programming/plateau book I saw on Instagram will come out? 2 months, 6 months, a year? I'm just super stoked to get it
Glad you're excited! My guess would be 2-3 months, but I have a lot on my plate (writing, coaching, custom plans, UA-cam videos, Instagram posts, responding to literally a hundred+ random messages a day, etc)
@@GVS it's not a promise, just a guess to build hype! Thanks my man
I do hollow hangs to warm up for bench. Also works my grip.
i alternate on lower body days, because i have my own leverage sqaut machine and then i do RDL's
So for a pull day where I have two a week in a ppl split, I have one bicep exercise per pull day. Should that exercise be a normal bicep curl or something like that on both days or should I focus short head one day and long head the other?
Hello geoff! Congrats borther !
Have you ever noticed that congrats is a combination of cong & rats i don't know what that means but i thought its worth mentioning
Thank you and good to know.
What works 'better' for Arm growth? Hitting them multiple times a week approach OR destroying them on a single Arm day?
Your forearms are bigger than my flexed biceps
I love it
Hey men, I am new to your channel, and so far I like it for the detailed explanations which other influencers don’t provide very well. I have a question, I am 13 years old and I’ve been sleeping great, eating enough protein, tracking my food with a scale, training with a general intensity of 8 RPE for most movements, program consists of adequate volume and stimulative exercises for me, I have great form using weight that I can control without cheating, eating nutritious foods, and trained for muscle growth. I feel like I have done a lot right, but results in muscle size are minimal after a year and I look almost exactly the same, but strength gains are good. I think this is because I haven’t fully reached puberty yet. Heck i don’t even have my first armpit hair! Do I focus on strength? Wait until I’m older and do other forms of exercises in the meanwhile? What do I do?
ATG dips, now that's what i call full range of motion
The real question is how do you run a fan and not hear the noise through the mic
I actually don't know lol. It was better than I expected.
@@GVS feel like I have heat stroke whenever I record in the summer lol
21:55 I thought it'd obviously be the leg extension.
For example, what would work the chest more: a bench press or pec deck fly with 5 second hold at the contracted position?
Edit: Oh you meant 'only the 5 second hold'. Then I agree I guess.
leg extensions are not better for quad growth lmao
this coming from a guy who doesn't squat
Dips and Rows everyday on PPL, thoughts?
Rows, probably fine. Dips...maybe fine but less chance of being fine.
I dont agree with your view on calorie counting. On days where i wouldnt count calories and ate only when i was hungry it would be only 2-3 meals and my maintenance calories are 3300 approximately so i would be at a 500 calorie deficit which is very bad for progress. Also not counting calories and eating by feel is very unpredictable as your appetite varies day by day and also if you like the foods youre eating you will be able to eat more calories so this can place you in too big a surplus and vice versa if you are eating by force it will be less. Also your eating and sleeping pattern change how many times you can eat eg you can eat more calories if you wake up at 6 rather than 12 . Maybe this varies for other people but if i wasnt counting calories i would be always be in a deficit which is detrimental for progress
I never said not counting is for everyone, it's just what works for me. You don't have to eat the same calories every day, by the way. Nor are your maintenance calories totally static.
@@GVS ⚰⚰⚰
0:02 You are lucky a lot of us will get that fan joke. We still got that preteen sense of humour.
9:48 Geoff you are supposed to measure your forearms flexed. You are right you gotta keep your elbows straight, however you do flex your foreams. Your forearms are likely 13.5".
25:06 Yea he shouldn't be worrying about that as a beginner. Any decent beginner program will get him to a 300 lb deadlift, and also 23" quads 15" arms etc.
I hit 425 deadlift with 10” forearms, 13(flexed) biceps and 21.5 or 22 inch thighs hahaha
@@tquasa07 You need very good strength genetics to do that, like Mariusz Pudzianowski
cant believe we have the same forearm measure when you have arms almost 2 inches bigger,,,
3:25 I’d say partials really are only beneficial for isolations to get past failure but so many people will reach an rpe 7 and then just muscle fuck the weight for 5 partials. Reaping no benefits in the end
Hey Geoff does your book contain info on the different ways to train for hypertrophy vs strenght
Yea but it's mostly hypertrophy focused.
Quick question for all. How come I rarely see anyone suggesting simple Push / Pull splt, in which quads are done on the push workout, and hamstring on pull workout? Also, doing semi manual labour, i usually have energy only for three solid workouts per week, meaning that on week 1 I might do push, pull, push, and on week 2: pul,l push, pull etc. This way I hit every muscle group twice within 5-6 days. Any issues with such low freguenzy overall volume?
I am very much against alternating quads and hamstrings because there's just way too much overlap. Adductors, lower back and glutes are all working on many hinge AND squat movements. Just a very poor way to set things up in a practical way, if you try it you'll see.
Hey bro, do this.
Workout A do shoulders, chest, arms
Workout B do quads, hams, back.
Get multiple movements to cycle through, and keep sets per day at 20 or even a little lower.
I like this a lot, and Im doing it now
@@GVS I been doing this split for couple of years now mostly because of time constraints and other practical things, I admit that also because of the type of work i do (and also because im a lazy little shit), I dont work my legs as hard as other muscles, also, i ususally start with isolation movements for my legs, so leg presses, hip thrust usually hits the target muscles more than other assisting muscles.. But I can definetly see that as an issue if one would go maximun attack on legs. But to be honest (and I'm gonna get in to trouble whit this one) I dont want my legs to grow an inch.. because i like loose fitting trousers, and my quads specially are suprisingly big, even though I havent trained them more than with maintanence volume/effort for years now. So yeah, i quess (standing here), i realize that this split doesnt get recommended because of that overlapping issue when workin legs hard. I thought i was on to something special here, damn :D
Dunno if this is the correct place for this question, but are you familiar and if so what are your thoughts on Paul Carter / @liftrunbang? His training philisophy seems very much contrarian to what a lot of fitness content creators preach (prioritizing isolation exercises of compound lifts to the point of shunning most of the big lifts, high volume is bad, hitting a muscle group at max 2 times a week, he also has a mild case of Joel Seedman'ism going on the way some of the exercises look that he proposes).
Geoff. I've missed out Q&A. I have one question though. I have problems with my knees because of my immunology disease. Even squats with my bodyweight are giving me problems. Do You know any exercise that will not demolish my knees? For example - bike could help to strenghten my legs? I don't want to ingest anti-inflammatory drugs after each session. My calfs and thighs were always ok because of genetics but I'm thinking about training them more. I mean... Starting to train them because I was doing nothing.
Good health to You and Your family. Cya.
Tough for me to advise here, it's not something that I've had to look into before as it's quite a specific instance. Maybe can trial and error to see what is possible.
@@GVS Thanks for Your answer. I will just try the bike for starters. Nothing heavy. I don't want to have problems to get up from the toilet ;] Keep doing the good work.
would you make a guide to running? specially sprints and below 1km distance stuff
I have a few videos on it, but they all did quite poorly so I don't think the majority of my audience is interested.
Any thoughts on the hoist / roc lift equipment ? Like the machines thst move with you
Hey of I’m kind of a beginner ( maybe this is relevant maybe not) do you think it’s a good idea to do dumbbell pullovers and the next day do a chest day? Or do a chest day and the next day do dumbbell pull over? I’m I shitting on my chest recovery?
If I’m going to start training a muscle for the first time, is it better to wait until I finish my cut and do it during my subsequent bulk so that I don’t “waste my newbie gains”, or does it even matter?
What are your thoughts about micro work out ?
You’re the new Jason blaha!
Greetins from Argentina AND Ni Hao 4 U xD
You need to write a book on your real skill: Looking JUICED without the juice.
question
i have teleported bread
13 inch forearms... the size of my biceps *cries in the corner
Hey! What's better for Arm growth for an intermediate? Destroying them once per week OR hitting them multiple times per week after upper-body work?
Probably multiple times per week but it'll vary.
Bro, happy pride month and tell that to my cub Alexander Leonidas
Any rationale for not locking out the smith machine squats? Personally done it in the past but for knee rehab
Just going by feel, I don't really get much out of the last few inches, it's the easiest part.
I did PPL 6 times per week on roids and turn into a spider
This is out of subject from the video but I need something answered. I am 150 now 155 benching 190lbs, squatting 285lsb for 3 and deadlifting 335lbs. I am only 18 while being 5"5 to 5"6. Am I in a good place since I barely started working out this year(making it 1 year of working out again)after stopping but I trained prior at 16 but more seriously at 17 for a whole year.
Not sure what you mean by "a good place" but yea...sure...go for it
What I met was if my numbers were good for my age
have a pretty big question if you need 10-20 sets per week but you are doing something like 6x5, 10x3 etc compared to 3x10,3x8 is it okay to go over this limit?
pretty confusing because its the same amount of reps but with a higher percentage
I’m confused now because Geoff here is saying periodization is not mandatory, but Bald Omni Man in his 2022 berserk video says periodization is needed because we can’t focus on both hypertrophy & strength at the same time and phases are required. Who do I believe? 😂
If you have both hypertrophy and strength goals periodization makes sense so yes we'd agree.
If only hypertrophy, it's very hard to see why it's needed. I did a full video on it a few months ago, a very formal phasic approach is fine, but necessary? In my opinion, no.
@@GVS I see, thanks! I’ll look up that past video to get more details. Looking forward to your 2nd book b/c I’m trying to learn more programming & periodization.
10:02 is hilarious
The most random intro ever 😭😭
Hey Geoff, will your new book be available in a hard copy as well?
I'm not sure if I'll bother with Amazon this time around, especially as I make almost nothing from the hard copy sales.
boogs vs gvs, 1v1 guitar hero
The dude on the Q7 has concerning body dismorphia issues.
why can't you get a good mic
I've gotten about 3 complaints in 2 years, so it's not a top priority. It's probably because the fan was on for this one.
@@GVS dude it's not expensive and get ac instead of fan .
10:01