140k HYPERTROPHY Q&A! (Wrong About Volume? Bench Press Plateaus? Best Rep Speed?)
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- Опубліковано 9 лип 2024
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Timestamps:
00:00 Geoff Says Hello
00:10 Q21 Favorite Stuff?
02:06 Q20 Pretty Edgy?
03:55 Q19 Hypertrophy Standards?
05:45 Q18 Glutespread when?
06:12 Check out Boostcamp+Use Code GVS!
06:53 Q17 Science-based Kegel Programming?
07:10 Q16 DDP vs Rep Goal System?
08:37 Q15 Volume Opinion?
10:46 Q14 Which Exercise, Which Location?
11:43 Q13 Bench Press Plateaus?
14:22 Q12 Rep Speed/Pauses...or not?
16:03 Q11 My Personal Experience With High Volumes?
19:15 Q10 Chinese Dish?
20:24 Q9 Progression Method When Not Feeling 100%?
22:50 Q8 Training cycle?
24:42 Q7 What’s in your Gym Bag?
26:24 Q6 Unilateral Movement Rep Matching?
27:44 Q5 Bro Day Programming?
29:27 Q4 Program Hopping...Is It Really That Bad?
32:20 Q3 Saving Your RDL with ham curls?
34:17 Q2 Hybrid Training?
38:30 Q1 Pullup Grip Width: Does It Matter?
42:45 Grab My Books They’ll Help OK Peace!
Book 1: SWEAT (beginners/intermediates)
www.verityfit.com/product-pag...
Book 2: Ring Training For Hypertrophy (ring enthusiasts)
www.verityfit.com/product-pag...
Book 3: Resurrecting Your Gains (intermediates/advanced lifters)
www.verityfit.com/product-pag...
Can check the site for full Tables Of Contents of each book. Appreciate the support!
Custom Training Plans and One-On-One Mentorship:
Email geodude412 (at symbol thingy) yahoo (dot symbol thingy) com
Bother Me On Instagram:
/ geoffreyverityschofield - Спорт
For way more detailed info about training that WILL positively impact your results, check out my books!
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!
Iirc you had some ql problems in the past. I currently am going through some and was wondering what advice and recommendations you could give me.
Happy belated birthday!! Hope you had a great day!
Thanks!
Mostly being patient and not pissing it off. I reinjured it 8-10x trying to do various movements that I just wasn't ready for. That and side bends with dumbbells both standing and on a back extension.
@GVS Thanks. I've been doing side bend stretches so far, but I was iffy on if I should do them weighted for an actual exercise or not. A back extension seems to be the next addition to my home gym.
Was gonna throw some chirps at you for this pineapple pizza slander, but can’t do that to a man on his birthday. Happy 45th 😉
HAHAHA
Pineapple on pizza master-race
Pineapple on pizza --> instant unsub. Almost 18" arms you say? re-subbed.
Love your channel
he's 45?!!
@@yadn.2355 he was kidding lol
Man, the thing I love about Geoff the most is that he's just another nerd, but in the body of a dragon slayer. I also commented on your last video and you responded. I want to say that I took your advice from the reply to that comment to heart.
Glad I could help and yep, will always be a nerd.
@@GVS what would u say ur weight and measurements at 38:41 u look leaner there or is it just lighting?
Happy birthday natty trap daddy 🎉
i will forever wait for that glutespread. thanks for including my question tho
Broooo LOtR and John Carter are my favorites I wasnt expecting that at all. Especially the mention of John Cater.
happy birthday bro, just want you to know that you are a big part of why im able to not even think about juicing so a big thank you.
GVS will always be held close to my heart and will always have a space in my home
edging isn't microdosing testosterone
I don't know if he really doesn't know or he's just being willfully ignorant 😂
Edit: nvm, he knows lol
@@nd_otd maybe I was being.....edgy
@@GVS gotta keep the (mechanical) tension high for more gains
the purpose of edging is more time under tension near failure utilizing Myostrokes and rest pause, can be very beneficial but be ware of fatigue, always leave 2 SIR (Strokes in reserve).
A true sigma never loses his seeds
Hey Geoff, you made a video a while ago about how even though your gains slow down the longer you train, the marginal gains you continue to make are what will separate you from the crowd. You gave the example of how even though there’s only a few percentage points difference in speed between Usain Bolt and high school sprinters, those few percentage points make a huge difference in reality. Do you remember what that video was called? It really changed the way I think about training
That video could even be 2-3years back. And yes that smaller amount of extra size is what makes you stand out. And difficult to find fitting clothes 😂
Yeah because advanced to elite is such a huge gap
Oh My Dad! My questions were answered! Happy birthday and many blessings my giant boulder! 🙏
edging to this video rn 🦾🦾🦾🦾
This will never be funny
@@Ash-os7fc edging to your comment rn 😈😈
@@Ash-os7fc I just let loose all over your profile picture
Edging is when people masturbate but don’t cum. They stay at the edge of release.
thank you, love those Q&A, and happy birthday !
Happy birthday dude. You're my favorite cardio doing natural UA-cam person.
Thanks!
Happy Birthday! and congrats on 140K.
Happy birthday!!! Hope you had a great one man
Happy birthday! So stoked to see a new GVS video...solid start to a Friday!
Congratulations on 140k, and thank you
Happy birthday to the great Geoff!
Content is just gettin better!
Happy Birthday to the greatest Tricepticon man
Pineapple for life baby❤️
Happy birthday Geoff!!!
Yeah, I'll listen to this in a few minutes on my way to a leg workout - lets gooo! I really love your content
Glad I could help!
General question that I think many people know all too well:
Suppose you're in a cutting phase, but due to some reason like mom is cooking or your boss invites everyone out to dinner and you've basically only eaten carbs all day, is it worth pounding down some protein in the evening, but going over maintenance or is it better to continue a calorie deficit despite eating barely any protein all day?
Been looking forward to this video! Watching in full after work.
P.s the hair is looking niice
In, Happy birthday dude
Happy birthday Geoffrey Verity Schofield! 🎂🥳🎉 Thanks for all that you do in regards to fitness!
HAPPY BIRTHDAY!
Happy birthday!!
Happy birthday bro🙏🏻🤝🏻
Excellent - especially with pull ups and the range of grips (going through this now) - thanks!
Happy birthday Geoff!
Came for the Q&A but stayed for the T&A 🥰🥰🥰🥰
Happy birthday!
Happy bday! Hope you got more use out of that, crown =P
Happy Birthday my fellow bro!
Happy birthday for yesterday!
Happy belated birthday man
I will definitely be doing some power shrugs on my Japan trip in August
32:20 He could just do RDL’s and squats on different leg days if he trains his leg twice per week. I do a free weight compound leg day for my first leg day (squats, RDL, hip thrusts) of the week then the second leg day of the week it’s mostly a machine leg day (smith machine squats, back extensions,leg extensions, hamstring curls, etc.).
I am an advanced lifter and even RDL’s and squats on same day have gotten to be too stress inducing for me too. So what I did was put the RDL on my machine leg day and swapped it for the back extension, which went on my free weight compound leg day after the squat. Recovery is much better.
Happy birthday negus
Happy birthday Hulk
That is just disrespectful 😂
@@themakebelieve8531 didn't mean it like that 😭 i just remember one of his posts where he looked like that
Ouch
Literally the worst way to describe someone be ashamed. Also gojo isn’t coming back
@@RayanShaikh-bf1gp I ont really know adin ross like that imma just change it now 😭 also cap
Happy Birthday
I was going to make a comment that you truly haven't made it until you've got booty comment bots... and I looked and you have TWO Booty bot comments, you've made it bro!
Livin the dream
Been watching this dude since quora. Big dubs
34:30 Running can be so beneficial. Any cardio really. Sadly my knees get worn down running. Because of this took up cycling and it is so much better on my knees because it’s lower impact. I am progressing a lot too. Went from only being able to maintain 80 watts to now 200 watts. Goal is 250 watts this year at least. Something to consider for those who are worried about their knees. I also recover faster on bike than with running. Much harder to run while you’re heavier too.
Because I have metatarsalgia (just in one foot), I'm considering switching from running to something less impactful like cycling. I'm about 167-170lbs and running just three days a week for the past month has has been fucking my left foot up wildly, and I'm only getting 2.5-3.5 miles each session :/
I've got many issues with my lower body stemming from a car accident 14 years ago, which makes higher impact cardio super painful. Switching to the elliptical, rower, and stationary bike has been a game changer.
Happy birthday you cheeky sausage!
ears perked up when you said baldur's gate and planescape torment. black isle studios are the goats
100%, they put a lot of love into those games and it showed.
"you guys were in a mood this week" 😂😂😂
didn't expect that you had played planescape torment. i still remember the final boss, who i beat with conversation choices alone.
Definitely a unique game!
5:30
so youd expect the crossectional area difference of the arm fron x inches to x+1 inches to be proportional to (x+1)^2 -x^2 = 2x+1. Meaning the amount you need to get to get bigger is proportional to the amount you already have.
Let's fuckin go bebe!
Happy 50th birthday bro
Super
Q-6 I’ve found that training my weak arm second works well when super setting as it gets to rest from the first cardiovasculary taxing movement.
Although I usually save unilateral arm training for the end of my workout and pair it with things like shoulders or more arms I have noticed that simply dumping effort into the weak arm is most effective I personally held back a little on my strong arm as my goal was to bring up imbalances and let the bilateral lifts do the mass building for both
For the Pullup question, all grips are pretty good. If you were to do Neutral Grip you're still doing shoulder extension and if you go wide you're still doing one of the Lat's functions-- Shoulder Adduction. I like to have one neutral and one pronated for this reason.
Yea only ones I'd avoid would be weird ones like underhand wide or narrow overhand.
@@GVS Oh yeah for sure those are strange.
@@GVSwhy would those be weird, curious
@@snowiblind Forces your wrists to bend alot
@@neptuneai8168 makes sense, i do those variations anyways just to swap out and work on weaknesses conjugate style even if they don't feel like they're the best Pullup variations (but never really felt the wrists be much of a problem)
Happy BD GVS. When u finna kill sabertooth tho broski. PS u my fav X-men.
29:30 ayyy ty for answering my question, tho i am curious, u said u did use same training plan for a very long time, did u just like swap few exercises during that time?
Let’s go geooofff😎
Commenting for algorithm
I think you can probably push to 19 inches , it might take a couple years or a little bit more but I think is viable
yes sir
Happy 21st birthday!
You should make a 5 day workout plan on boostcamp
I think the grip width on pullups is more to do with teres/upper back than it is lat. You can build your lats very efficiently with a narrow neutral pullup/pulldown, but you're likely de-emphasizing your teres and upper back.
I spent most of my bodybuilding journey doing lat focused pullups, but my teres and scapular muscles were lagging, so currently all my vertical pullups are as wide as possible
Edging to this🙏
Been a while
With the conditioning base you have, your build and your ability to suffer it would be interesting to see what you could do on a Concept2 rowing machine. It's a big time investment tho, and you seem to have other goals at the moment
Hey Geoffrey, was wondering how you program legs in a high frequency program? Currently doing 6 day ppl and have been having trouble recovering from my 2x15-14 squats in legs 1 for legs 2? Should i lower to one set for legs 1?
Hapopy Birthday
Interesting, my daughters birthday was yesterday as well 🎉🎉
👍 before 🤓
Hey Geoff, loved the video
I wanted to ask, will your audiobooks ever be on other platforms, like Audible?
It'd be so convenient for people who want their books in one place...
I know you'll get a lesser cut, but it's raw extra income since it boosts accessibility and you won't pay for maintenance
I can even help with the upload
That's how bad I want them there 👀
Neutral grip pull ups give me biceps tendonitis. So i started doing hammer curls and it seem to help some. Also alex said that the hardness on the shoulder is the idea of whether or not your cushioning your deadhang or if you're going down pretty quick to where there's not enough control present. I also think the teres muscle is kind of like, not a muscle that takes away from lat activation. I actually think the only muscles that could take away from lats is either the traps or rear delts in some cases. Just because paul dillet was a rare case of an extreme imbalance. I think because the teres is only right above where the lats would be anyways, they're just like assisting muscle groups. Im a commercial gym goer and i really just want to try rings and/or angles 90 grips or something similar, becayse I have uneven thumb joints on my hands so I find that the neutral grip is more comfortable for me rn. My long term plan is to just grind my pull ups until i get to the point where im able to do 30 in a set and do up to 70 in a session and then be able to transition to widening grip positions for the difficult before I start to add weight. But like the issue with me going out of my way for these other lifting items, is just that tbey take up space and I dont yet plan to own a gym sack and I dont got pockets really for them,its very impractical if it gonna be a daily occurence. But i can see how theres so much benefit in a nonrestrictive grip implement where you could even false grip on it and it'll completely take out any limitting factor of grip endurance and structural fatigue simply because the implements itself will move with your hands and they'll be able to absorb more of the joint stress. Like even with angles 90 grips, if youwear short shorts, no fucking way in hell are you just gonna fit those suckers in your pockets. And theyre such a big fucking distraction to have to have something inyour pockets as is. Even with cargoes, and its summer so i dont wanna wear mine rn. Just having my phone in my pocket for music is also kind of annoying. And I always carry around a gallon jug and a towel on me, so just the idea of carrying those things and my car keys and wallet and then i have to fucking bring around a backpack or sack just to put some rings or pull up handles and this is daily occurence just to do pull ups every fucking day whilst gym gets packed sometimes. Idk, i really would wanna consider it but damn it's fucking hard as it is just trying to keep track of all this random shit in my life outside of gym. And i was thinking about bringing fat grips too because i got the impression that the tendonitis for the forearms can get lessened as well as the shoulder joint when your hand is opened up bigger can also be affected in certain lifts. I already had an issue with my wrist before and my elbows. So the structural fatigue is actually getting to me little by little. Its stupid that the gym i go to as many places to do pull ups that they have, theres very few of them that i actually feel dont pose some kind of issue for me. One of them literally had rolling foam grips because its not on right. Some of them I want to be able to turn my back to but I just cant. Some of them have knurling and i just cant get away from the feeling of my skin when I pull on those, its extremely annoying but effective if you are potentially trying to get a stimulus with a deadhang for the forearms. I really miss having the other commercial gym where they actually had a fat grip knurled pull up bar. Which as stupidly impractical as it was, i actually enjoyed pulling on it just because it was different and had an allure to it for me. It might just go back to the idea that the tighter you have your hand closed, the more tension and stress is emphasized whereas if its more open your bones and joints don't have to absorb as much impact somehow. I dont know how that magic works, but Im really curious about it ever since i watched bugez talked about it. If only that wouldn't be so impractical for me in my life right now.
生日快乐 bro. when are you gonna drop a video all in chinese with eng subs? :D
Wtf was the rack pulls on Poland question that guy is a genius
As far the slow eccentric goes theres multiple methods in which one can implement them not super slow typically 3 to 5 seconds, one you could do a regular straight set where on each rep u use a 3 to 5 sec negative, keep in mind if your already using high reps with light weights this will lighten the weight even more, better to use with a weight you'd do 8 to 15 normal reps with and you'll probably lose about 3 or 4 maybe even a higher rep range for certain muscles I personally use these in the 15 to 20 rep range on neck, and internal and external rotations, another method geared towards hypertrophy is to do your normal sets and then at the end of the last one cheat the weight up or have a spotter lift it and then do additional eccentric reps 3 to 5 seconds each, another method geared towards strength is to load up a very heavy weightaybe even higher than your max (after warming up very well) and you dont do any concentric at all u just do 3 to 5 second negatives for reps have a spotter lift it or cheat it up if possible, and do some sets that way
John Meadows used to say that narrow grip actually stretches the lats more, while wide grip stretches the upper back muscles as you describe
6:07 "Don't hold your breath... or do, if you upvoted this" LMAO 🤣
Have you tried a dip belt before I prefer it over the dumbbell.
What kind of weights are you hitting on pulldowns etc? I’m interested to compare to your pressing strength
Personally my strength doesn’t increase much more quickly from high volume training but my muscle size absolutely does. On pretty much every lmuscle group besides legs my biggest growth spurts have been from high volumes despite strength progression being similar to the low volume
How did you recover from your biceps tendinitis? Dealing with it rn and can’t seem to get better
Do you think the volume for hammer curls and supinated curls should be the same or can one be higher than the other?
Yes.
Edging, sometimes also referred to as gooning or surfing, is a sexual technique whereby an orgasm is controlled. It is practiced alone or with a partner and involves the maintenance of a high level of sexual arousal for an extended period without reaching climax.
General question for anyone seeing this, has the lengthened position become overrated? Some argue to do exclusively lengthened partials and lengthened biased exercises. I don’t really get the thought process behind this. There’s a shortened position of every muscle and muscles activate more during different parts of a lift? I started doing pin presses for the first time about 50% ROM from a standard bench press and it made my triceps sore. Because I overloaded in the amount of usual stimulus I’d be giving to them especially in the shortened position because I don’t have a pulley system so isolation is always extensions or full ROM diamond push ups
penguinzo goated news reporter
That edging question
When I plateau I just up the weight by 2.5lbs or something like that and It usually works or I just wait for my deload :)
I’m curious how strong are you at the bench now? Also what’s your current weight body fat percentage arm size chest size and chest size yes im serious your amazing
I dislocated my shoulder in an accident a couple of years ago and ever since then, I'm terrified of doing stuff strenuous on the shoulders that I used to. I've either stopped doing them (like badminton, swimming and hanging) or I do pussy versions (like half pushups).
Should I go back to trying them again or is it too risky? I'm 23 btw and I only do cardio and lifting nowadays
You should specify whether you are gay or not. Because the answer will depend.
@@jasonshults368 I am not gay as far as I know
John Carter was a quite unique Sci-fi movie
Hey any advice for insomnia , 16 year old male and this week I have been dealing with trouble sleeping for one day then I can sleep after that the next day it’s back to the insomniac circus all over again , my room is already cold and I’ve tried eating high carbs / low carbs before going to bed . I just can’t stop thinking about stuff and I can’t fall asleep . It’s been having an effect on my workouts and mood . Help would be welcome thank you.
Try meditation before bed, and taking a low to moderate dose of melatonin.
For your ravage routine, is it alright to do Torso/Legs/Arms? Or does this have any issues. Why specifically do you do legs first?
Because that puts the arms before the torso. If you take a day off in between it's fine though.
@@GVS thank you, appreciate the info! Looking forward to it for the next 6 months probably at least!
Awesome, best of luck! :)
algorithm boosting comment
👍👍👍
For the algorithm
Edging goated or looksmaxing?
I have 21" ripped calves how do i make them smaller? I was fat before btw