My Solution For "Recovering Powerlifters" (TIME TO GROW!)
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- Опубліковано 9 лип 2024
- Perhaps it's time to stop chasing strength and start chasing dem gainz.
Check out boostcamp for this FREE program and many more!
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Timestamps:
00:00 Geoff Says Hello
00:40 Program Intro
03:16 Day 1
07:28 Check Boostcamp Out!
08:23 Day 2
11:20 Day 3
14:44 Day 4
17:40 Day 5
21:00 Cardio
21:30 Various Tips and Tricks
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!
Custom Training Plans and One-On-One Mentorship:
Email geodude412 (at symbol thingy) yahoo (dot symbol thingy) com
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/ geoffreyverityschofield - Спорт
Obviously, nothing wrong with chasing strength if that's what you want. It's a fine pursuit!
But if you've been doing that for a while and are ready for a change, check out boostcamp for the program. It's free, and I think you'll like it.
www.boostcamp.app/?UA-cam&
Once you get to my age (51), chasing strength gets to be an exercise in futility, simply because your tendons, ligaments, and joint surfaces cannot recover like they used to. Hypertrophy and aesthetics training (i.e. body composition) becomes more sensible. It's better to look marvelous, than to lift marvelous. If you're young and playing sports or your sport is powerlifting, then by all means strength train. For the rest of humanity, bodybuilding (hypertrophy training) is the best approach. Just my opinion.
@@Jammaster1972 Your opinion isn't worth much.
THAT FULL WORKOUT AINT UP CHEIF
@@pablothemuscleman8071Dude, you have literally only left negative comments on the channel, are you ok?
@@Jammaster1972 True.
Yes Sir Geoffery Verity schofield,Duke of China,Destroyer of egos.I am with you in this war against the plague.
Duke? You must mean Emperor...
In the presence of gvs, genghis khan’t
“ a foolish man complains about the hole in his pants…a wise man used it to scratch his balls “ -sun verity schofield tzu
I was forced to make this “mindset change” to lifting somewhat lighter weights at higher volume about 12 years ago due to a health issue, & it was incredibly effective for hypertrophy training.
Wishing you and your family a very happy and healthy new year brother! 💪
Happy new year! I've had to do likewise and it's been a tough mindset shift, but a necessary one.
Lighter weights doesn’t mean light weight though, eh? Still a beast! I knew about your health issue, Aaron, but didn’t know Geoff had one too! Anyway, let the muscle move the weight, not the ego 💪
@@tomlazoriksuccessfitness Always have to check that ego at the door Tom!!! It’s the single best way to keep doing things as smart and safe as possible to keep making those great gains and avoiding dumb injuries.
Hope you’re doing well brother and let’s catch up really soon! Hope you have a very happy new year too!
@@FitLabb happy new year to you, homie! And yes, my schedule should be a bit more organized in the new year - so we shall catch up ASAP 💪
We're all gonna make it brahs
in the butt!
True
the training footage is gold
Thanks man, great video
Man, thank you for this. I'm quite literally a recovering powerlifter as I herniated my L5-S1 lifting too heavy years ago, and then re-aggravated that same injury very recently by still trying to powerlift. This is entirely different from how I've grown accustomed to training, and feel like it may just spare me further injury and help me pack on some size. Only real adjustment I'm making is swapping out back squats with smith machine hack squats as to reduce the direct load on my spine. Can't wait to get started. I appreciate you.
Reverse hypers could be a game changer for you if you’re not already doing them. Look up what Louie Simmons did for them.
Just in time for some new year resolutions! As a former powerlifter, I had a modest 1200 lb total... and didn't even look like I'd ever been in a gym. Definitely going to try this program for some gainz.
I've been enjoying one of back extension loading patterns that I saw Alec Enkiri do. Basically row the bar to your chest and then hammer out your back extensions. I've found the shorter neutral grip bars (like a hammer grip curl bar) a little more manageable than pronated or supinated grips, but it's really whatever works. Loading a bar on your back, then trying to get in the back extension is super janky IMO. I have to be able to adjust myself otherwise I run the risk of accidentally smashing the goods against the pad. Ugh 😆
I just finished Ravage so this came at a perfect time.
Thank you I was looking for something like this also you're massive and your face expression is funny ASF thank you I will do Tuesday
Nice.
21:23 Nutcracker 💀
😂😂
GVS is my favorite Black Natural Minister
Basement BB and GVS upload during my workout on the same day? Who could ask for more!
Your undeveloped calves
Gains Geoffgoat! Gains, gains, gains! Unadulterated gains in the form of change!
I was once afflicted with this disorder. There's so much more to lifting than just SBD, bros
Good ole Ben, love your physique breakdown videos
5:10 i started with pullups even when i couldnt do a single one. Just do partials and force every rep then stop when you cant even get a quarter.
cool character! 😂
💯💪🏼
Excellent video. You sir are a natural mass monster! 💪💪🏋️♀️🏋️♀️
Contradiction in terms. Can't be a 'natural mass monster'. And we now have clear evidence the Geoffster is a juicer.
@@pablothemuscleman8071 What evidence?
I’m actually a recovering Power Builder, but I am still here for support with my healing.
I was stubbornly stuck on strength training for several years before I realized it wasn't making me look how I wanted. I truly was indoctrinated with the mindset that strength training was how "real men" trained. And the worst part: I was terrible at it because I'm just genetically not well suited to strength sports. Sure, I had big pecs and posterior chain from a decent bench press, deadlift, and low bar squats, but that's about it. Triceps and delts were totally underdeveloped so I didn't even look like I lifted when wearing a t-shirt. (Biceps and lats were ok from lots of chinups and thank God I did curls pretty regularly, but that's it.)
I mean, I did build a decent foundation over all those years, but if I could go back and do it all again, I'd do it very differently. These days I do an Upper/Lower/Arms split and I'm loving it. Switched from PPL which was ok but I didn't love it for several reasons.
I had almost the exact same experience and build as you. Maybe I should add in a dedicated arm day, too
@@BenWinney Arm day is nice. I do biceps, triceps, and delt isolation on that day. I like having a day that's just non-compound isolation exercises because it's a nice break from the really hard stuff, plus I can do those exercises fresh, with more effort and more volume. It makes my main upper body compound day take less time too because I don't have to tack on isolation stuff at the end and I can also do more compound stuff on that day too. I'm really enjoying this split.
@@CaptJackAubreyOfTheRoyalNavy Makes perfect sense
I'm a beginner currently doing Phraks Greyskull LP for building a foundation and strength, could i transition into a Push/Pull 4 times a week after 6months to 1 year on Phraks? Thanks for the great content Mr. Schofield!
New boostcamp program from you and a few from NH! It’s finally happened!!!
For the algorithm
Only 3 minutes into the video and I just want to add something to what you're saying at the 2:00 mark that totally shifted my mind and gave me a butter understanding for approach to hypertrophy, and oddly enough it came from Athlean X years ago.
I'm paraphrasing here, but "If you want to train for strength, you want to utilize as many muscles at once. If you want to optimize your training for hypertrophy, you want to isolate the muscle as much as possible."
I know you already mentioned leverages will be different and "getting more out of less weight", but I just wanted to add that quote as it definitely helped me transition from powerlifting focused training to hypertrophy focused.
Why not do both?
@@fastedwarrior7353 why are you going around commenting and saying people should be doing both? What could you possibly gain from doing so?
@@CrazyChickenFarmer I don't have to gain anything from it to comment about doing both styles. I just as the simple question of why not do both systems of training since it easily possible. I do both strength and hypertrophy work in my workout. I don't see the harm in doing both styles. My question is why do you have a problem me saying that people should do both styles?
@@fastedwarrior7353 cause some people don't wanna do both 8)
@@fastedwarrior7353 I have a problem with whackos pushing anything on people, and you are going around doing exactly that.
"I went from medieval to black minister" 😂😂😂
This may be exactly what end of winter split looks like, thanks
I’m one of those who went with the ‘completely done with powerlifting’ approach after injuring the my left erector two days after finishing four months of rehab on my right erector. This happened just over a year ago and these were not the only injuries I had, they stretch back years. Along with injuries, I’m not genetically gifted for strength and I can say that as someone who’s lifted for a decade now and has barely hit “intermediate” powerlifting numbers. Switching to a bodybuilding approach with absolutely no powerlifting movements that could risk me “relapsing” has done wonders for me! I’m no longer getting injured, my mobility and athleticism and cardio are much better, I’m making the fastest gains of my life, I don’t feel any emotional attachment to my numbers anymore, and I’m able to see my body change and adapt over time. It also helps that I don’t have body image issues, so I don’t compare my physique to others, meanwhile my attachment to the big 3 made me always compare my numbers to others and feel inferior due to my lack of results
Currently doing bullmastiff from Alex Bromley, before I did rampage, definitely going to do this after i finish bullmastiff
👍👍👍
Algo
I love my ''bro'' split. Mon: Chest and Arms, Tue: Back and Shoulders, Thu: Legs, Fri: Shoulders and Arms
Not enough leg days leg day skipper. You need legs at least twice a week not once.
Says who? Volume is the only thing that matters and frequency is only a way to spread that volume out. Most people don't need 20 sets for their quads to see growth@@fastedwarrior7353
Why are you hitting shoulders and arms twice but everything else once?
Because the chest and back can handle more volume in a single workout whilst the arms and delts need more frequency to get more volume in. For chest/back I can do 4-5 exercises and for bis/tris 1-2 before the muscle is fully hammered @@stevend481
@@fastedwarrior7353 learnt my lesson in last years bulk now im hitting legs 2-3 times (different exercises) while hitting chest and back around twice
I had close to 1000 lb total and barely looked like I even lifted weights in pictures. Eff that bullshit, bodybuilding all the way now.
realistically, 1000lbs isn't that much. I'm sure most would look big with something like a 1500lb total
@@alexandergalfano3187but if youir goal was size then why do you care? You will forever keep saying you just x to look jacked
How come you do the "zombie" style of front squat? Seems to me it would be far less stable than the regular "Olympic" style of having wrist bent backwards with a few fingers under the bar?
Stability is sufficient. Keeps me even more strict and upright.
@@GVS Interesting, might give it a try, thanks.
love watching the"natty cope" montage with rpe 11 faces while geoff bombards us with knowledge nukes.
This title is hilarious
Geoffrey, thanks for the great content! How long are you in the gym for your workouts?
About 90min or so.
I think geoff has had the most amount of growth among the natty youtubers, so much so that someones callin him out 🤔
I say its the food man. Ofc enveloped with all his knowledge and smart application of it, but food has to play a big role in this gains.
Proving going to true FAILURE on sets is the key
Most of them are midgets so it makes sense since Geoff isn't
food and eating enough are important but lots of people do that, I don't think my diet is anything special@@marledanimefan7186
Bro has been watching a lot of NaturalGallant
We want a video of you training with a subscriber 😉
Should be soon, editing mostly done :)
@@GVSman you take too long
Recovering powerlifter, formally closeted bodybuilder here. I've got hindsight now, the further I move in the direction of exercise selection and technical execution chosen to prioritize the growth stimulus rather than prioritizing the maximum load the more I realize I've always always been a bodybuilder at heart. Now if only I had included direct arm work for all those years instead of relying entirely on extremely high volume pull ups... Maybe some day my biceps will catch up. 😂
He’s bearded again 🧔🏻♂️! I’m a biased boy but bodybuilding>>>>>powerlifting. More ballerina movements PLEASE 🩰 thanks for the video, bud 💪
Would you say you can or maybe should try when you not complete healing and from the last session the se muscle group is sore (just a bit soreness)
I wouldn't necessarily go by soreness, but by performance.
11:20 Lü lateral raise ( indeed, start with a very light weight ) 呂
I got the smallest temptation to compete in powerlifting to say I got a 1000 lb total, but the whole thing would be a grind. Geoff I can imagine it would be the same case for you
I've "totaled" ~1050lbs in the gym so I don't think hitting 1k would be all that difficult now as my SBD 1RMs are 2,4 and 5 years old respectively, and I've progressed a ton on other lifts that should carryover. Main issue is a lack of interest.
@@GVS Yes thats what I meant, I simply don't got interest in powerlifting. But thats the case for a lot of people, I don't think Jay Cutler has ever competed.
@@Vampire__Squid Lifting Heavy is freaking awesome and it satisfies the ego as well. Being all show and no go is completely unacceptable in my book. Why not train for both strength and size? Its not like the training is mutually exclusive. In order to get stronger on your 1RMs do need to do both hypertrophy and specific strength work. The programming for doing both is quite easy as well just do your heavy strength work first then do your hypertrophy work simple really.
@@fastedwarrior7353 Did you reply to the right person? I got a 950 lb total, approx
@@fastedwarrior7353all show and no go? What do you think a 1RM is? 1RMs are fun but pretty artificial -- We never do anything remotely like a 1RM when we actually use our strength, so if you really want "go", why train it?
I always find the strength vs size arguments fascinating. You’re getting stronger either way, one method just spreads strength across far more movement patterns than the other.
14:29 as a non powerlifter, I can confirm I'm not very good at long head either
14:27
Just recently got done with powerlifting after 2 years of training and competing. It was a wonderful experience, but I definitely didn’t make any noticeable improvements to my physique. Now time to get back to regular bodybuilding routines, and damn what are the chances you also uploaded a video on the same topic 🙌😂
21:04 "Could be pushing a sled, could be sandbag work" Brian Shaw likes the sounds of this
ITS A MINNNNNNDSET!!!!!!!!!!!
*Deep Texan Rippetoe voice* "You can not haaaave a muscular adapatatiooon without first having a strength adaptatiooon"
Is the lateral raise? Does that rub those tendons? I just got over my first shoulder injury. It could’ve been way worse. But I am way way more careful now with my inclines which I’ve lowered the plane, I’m careful with my shoulder raises or shoulder flies now. Plus I’m sort of a rookie to shoulder workout and my shoulders are getting stronger and they can handle more. I’ve only done martial art style workouts up to the last couple years.
…. Thanks for the videos by the way you, Alex, Dr. Mike and the other Jeff.
There’s another guy that shattered his leg trying to dead lift like 600 pounds. He’s a natty he’s pretty cool too and he’s balls to the wall.
But yeah, thanks guys. Happy new year merry Christmas y’all. 💯🇺🇸🗽💪🏼
On my rdl i just gettin to my knee or maybe little bit under. Is this a Problem?
No as long as you feel your hamstring stretch its not an issue you can increase rom overtime if your body want to
How often are you doing abs and legs?
I would like to just get thicker overall and I think lack of abdominal training is the reason why I'm small and thin bihh.
He doesn't train abs.
@@PotatoSliceshe literally trains abs multiple times in this video.
@@Sonic_1000 planks don't count
@@PotatoSlices Do sit-ups and crunches?
@@RD-fm2wk weighted controlled situps with a decline give you a pretty good bang for your buck.
The best natural physique, the best bodybuilding UA-camr. Amazing free programs, not some generic templates that some coaches toss out to get you to pay.
GVS lifting b roll speedrun
I’m a huge fan of the ultra fast b roll. I hope he keeps those in unless it takes extra time to get those footages. If he repeated a couple of footages here and there, I don’t think I’d honestly notice.
Wake up babe, new Geoffrey video dropped!
🎉
531+BBB, best of both worlds.
isn't fatiguing your rotator cuff with face pulls at the beginning of an upper body workout a bad idea if you have shoulder issues?
Not really. It's pre-activation. Same as doing tricep accesory work before heavy dipping or benching, a fairly common lifting technique
Not at all. You're filling it with blood and getting it as warmed up as possible to avoid injury. Exactly the same reason you typically want to do pushdowns before overhead tricep work
I want more vids on thickness please
Basically, row with a wide arm path (45-80 ish degrees of shoulder abduction (flare)). That is, if you're talking about back thickness. If you're talking about thiccness, eat in a slight (300-500) caloric surplus (more than you need) and train hard.
@@edwardtye4119 Also deadlifts, when I started deadlifting twice a week my back became hella thicker
The first gateless gate koan for the powerlifting trapped mind goes as follows:
He who thinks about bench, deads and squats and little else, will only see the world in terms of bench, squats, deads, and little else.
(According to historians this was often said to meatheads during the Edo period as a method to help them "grow tf up" and appreciate strenght training accross a variety of different lifts, not just the definitely not anachronistic in this joke, and most definitely not arbitrary competition lifts)
This is what I need. I just can't seem to get stronger. I'm pretty dang strong for a woman, but I'm tired of feeling tired lifting heavy all the damn time while looking like i don't lift at all.
focus on form and really squeeze the muscle, slow on the eccentric. high reps to failure
I still have strength goals. I spent years hypertrophy only training. So, i need the opposite video. 😆
Once you've gotten used to really pushing yourself to failure, nothing feels better than a true rep PR imo
Please do a full day of eating
As a someone who do streetlifting, this is a win for me
Uhm. Did I just see you using 185lbs on tricep pullovers?!
2 25s and a 35 on each side. @ 14:21. That’s freakin nuts! Most I’ve ever done is 110lbs. What the fuqqqqq! Haha dude you’re a beast!
I think that is closer to 165 lbs which still really good since those bars usually weight about 20 to 25 lbs.
bro, do you know chinese?? if you do, would you mind doing a video on how you learned it? i know it diverges from fitness but you teaching english in china so i'd love to know!
I do coaching/writing/youtube full time now. I probably won't do a full video on that but I used lingq to initially start building my vocabulary.
@@GVS So reading worked for you! I've been on and off japanese for years and from anki to lingq to just watching stuff I can't get out of basics. Japanese just don't stick.
Trained for strength for about 2 years as an intermediate thinking it would get me big. it didn’t. I got a lot stronger but hardly grew. Recently been training for hypertrophy with higher volume following the methods of GVS and NH. I’m blowing up seeing gains I haven’t seen since I was a novice lifter
All I know is that whenever I lifted lighter in the past, I ended up losing size. So I 'll be sticking to what works.
But dude, that's what powerlifting is! Yes, powerliftind is bodybuilding plus the skill work on top. Not like you get banned for 90% of accessory work (just a fancy way to say bodybuilding).
I agree and I don't understand why so many people don't understand this. Strength work first then accessory work afterwards. Doesn't westside use a similar approach to this?
@@fastedwarrior7353 Yes, and any other system that actually works. I do think it's cause lots of people assume training for looks is in any way different to training for strength, while all training does is puts more muscle on your frame. If all you want is looks, you're done at that point. If you want performance, you need to practice as well.
I think training for strength is the same as training for size but when it comes to powerlifting I think what you’re missing is the amount of volume towards muscles that aren’t primary movers for the big 3. 3-6 sets of curls vs 6-9. Conventional curls at different angles, hammer curls, incline, preacher, reverse curls instead of just conventional. Intensity blocks are a big part of powerlifting and they’re counterproductive when you’re doing that on a yearly basis. There can also be too much specificity because people think you need hyperspecificity to peak (paired with intensity blocks it only makes it faster which doesn’t matter unless you’re in a hurry for a meet). Makes more sense to do benching, push ups, dips, and flies instead of just benching+1 of those. Powerlifters also tend to execute lifts in a way that’s not as good for stimulus/recovery
@@KurokamiNajimi Yeah, I get you, but you need to think fatigue from the get go. Why would I allocate resources to get maximal bicep work as in your example, if they are better spent elsewhere? My ultimate goal is still performance, and since I still gonna do those poor stimulus/recovery movements, I won't tank my recovery with frankly junk volume on top. From that point of view bench plus one most beneficial movement makes way more sense than 6 movements to work every possible angle and function, if those 6 generate way more fatigue with marginal improvement over let's say bench plus dips. See what I'm doing? Minimizing fatigue while maximizing stimulus. What conventional bodybuilding does at the get go by just dropping the heavy tiresome stuff I want to be doing in the first place. So yes, training is just training, difference is in the goal, not the process.
tbh thats not what powerlifting is because SBD dont encompasse all strength that there is but if you actually tried to make all your muscles and strong as possible in as much range of motion as possible that would basically be strength focused bodybuilding
From GVS and other advanced trainees, I would appreciate receiving some practical advice for my second year of lifting. I am 188cm and 78.5 kg, with approximately 16-18 percent body fat and measurements of 36.2, 105, 82 (14.2, 41.3, 32.2 inches) for my arms, chest, and waist, respectively. I began my lifting journey at 185 cm and 67 kg, engaging in a lean bulk for a year with some fluctuations. My current numbers for the big three lifts are 140 kg for deadlift, 100 kg for squat, and 80 kg for the bench. My goals for the upcoming year include reaching lifts of 180 kg, 140 kg, and 100 kg for the big three, aiming for a body weight of around 90 kg. Additionally, I aspire to break the 16-inch mark for my arms and achieve a 44-inch chest. Are these expectations realistic? If not, please suggest adjustments and offer practical advice on when to consider bulking or cutting. Happy New Year to all of you in advance!
Numbers look fairly realistic but...140kg squat with 80kg deadlift?
3" on chest is also doable but 2" on arms might be tough.
@@GVS 180 deadlift.Thanks for the reply man!
@@Ranjan-vu9kv I think hitting 15" arms would be a pretty good starting goal...you can always blow by your goal and keep going. It took me quite a bit of time to get from 15" to 15.5" (and now 16"), but using a bulk intelligently would have probably helped that along faster. Putting on half an inch while staying around 13-14% was a bit of work.
Going up almost 30# might get you to 16" arms but, I couldn't guess as to how much of that would be muscle versus body fat if you were to cut down to a similar BF% as your starting point.
I think chest measurement going up almost 3" is pretty doable with some dedicated back work. My flexed measurement went from about 41 to 44" this last year from just a lot of pulling work (pullups and rows), while barely gaining much weight.
@@nmnate Thanks for your words
Huh? If powerlifters havent been growing, how did they ever increase their strength?
Strength and size different
It is just a stupid video
Powerlifting programs still increase muscle mass (to a lesser extent compared to hypertrophy/bodybuilding specific training), but more or so around the prime movers.
@@princerak8881 Some aspects of strength and size overlap. Some aspects don't, simply.
I'm actually stronger on most deficit deadlift variations because I am weakest just over the mid shin. The more momentum I can get before I hit that sticking point the easier it is. At higher reps that ROM will become a disadvantage, but then the weights are going to be further away from your deadlift. You would also have to deal with the poor endurance of the lower back being factored in. I would have to get significantly stronger on a deficit deadlift before I could start seeing carry over to deadlifts.
In the strength world when you are determining what's going to have transfer, you are normally looking for what is weak on the individual.
Snatch grip deadlifts can for sure get the relevant muscles bigger, and build the deadlift in doing so, but for some people that's going to be a pretty round about way.
You might want to put the option of pausing at the mid shin so that guys who are weak around the knee can be training something a little more specific to that weakness.
I wrote a program for myself recently, and it’s actually pretty uncanny how similar it is to this program. Pretty validating ngl. Although maybe that’s because I’ve watched a shit load of your videos haha
Yo Geoffrey, if you need a thumbnail creator I can do it for you for cheap. Because these thumbnails lookin outdated bro
Algorithm
Diversity IS our strength in the gym! Being gym-woke is a virtue.
RF is writing this down
Rf is probably too busy seething about smth inconsequential and being a bitter hater.
@@markbaker4425haha true 😂 that dude is so jaded
Can the abductor make your leg measurement gettin up?
Probably not, as it's on the outside of the hip
Second
A video on high snatch pulls?
I don't even lift :P
Third
Pedantic nitpick incoming :
The Arnold press is such an overhyped movement.. look at the reps, and now imagine having to stop every lateral raise or bench press mod rep to rotate your wrists against no resistance and now having momentum on your weights that may help or mess with the rep more, but is certainly not in the path of the movement against gravity.
Think of the shoulder external rotations standing with the arm on the side of the body and bent. It’s just the forearm and arm flexors holding the weight up, and the rotations just revert the momentum and it doesn’t do shit.
I mean keep the face pull with or without rotation depending on where you pull to. In this instance if there is rotation, gravity is pulling against it so some work is actually done by you rotating your arm in the shoulder so it’s not a fluff or some movement you impose on yourself to make the exercice’s prime movers less stable to work stability hopefully and leak energy.
On top of that, the deltoid tends to be more internally rotating in its anterior parts and more and more externally rotating for the parts of it after the midline posteriorly.
So it keeps the front delt short enough so that it can stay at a good tension/length ratio and not cramp or loose strength so that the rest of the delt progressively back would need to take over. It would be elegant to have actual internal rotation against resistance somewhere for the front delt maybe or the other rotators as well alongside the face pulls. But I assume you want and believe that overhead pressing works the side delt so yeah. Not perfect and I hope it’s not holding you back much.
Give it a try, you might like it the way GVS does 'em. I agree that the rotation isn't against resistance, but it enables a different range of motion with dumbbells where they might interfere with your shoulders if you're used to doing entirely pronated presses. IMO it's similar to doing dumbbell presses with a neutral grip to depth. I think Peter Khatcherian has a good video on the Arnold press technique that I like. The rotation just happens as you press, no major emphasis that I've felt as the bar path is pretty straight. It has a pretty good stretch on the front delt since the bottom position is slightly biased in front of you. Ultimately, I've found I prefer neutral grip pressing with a shoulder press machine due to the stability. A football or swiss bar press might provide a similar feeling if you want a more barbell focused lift.
But yeah... you'll see huge variations in how the lift is done and some are pretty questionable, like a pronated press where you get bottom position entirely pronated, then do some sort of chest fly thereafter (horizontal adduction) under no resistance. That has always had me scratching my head. Why..? 😅
You are so cute fr
My man Geoffrey here making my blood boil once again by not including calves in the training program. This is getting personal...
C'mon guys, do you really want to be walking around on a pair of sticks?!?!
Body builders/powerlifters are famous for "looking great, but are gassed walking up stairs" the most for a good reason.
More lifting less leverage grifting
Smh no calves, powerlifters are already massive thigh chicken calf gang
💊💊💉💉💊💉