Hope you liked the video! For MUCH more about training, 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!
Finding out this absolute unit of a human being had roughly the same measurements at 5 years lifting as I currently do at 3 year’s lifting gives me a ton of hope for my future gains. Keep the amazing content comin GVS
@@user-en5vj6vr2u Didnt say it wasnt bro. Depends on height but a 16 inch lean arm is great for a natural but according to social media might as well be 11 inches
@@IvanDraco01 just goes to show differnces in priorities. I have 15 3/4 arms and 24 inch legs and bench press 275 but i dont necessarily care for huge legs. 25 inch thighs is fuckin wild at 5’8 😂 im also 5’8
Video idea: How do you keep track of your progress (exercises, weights, sets and reps and so on). I know you've made one labeled "How to Keep a Dope TRAINING LOG", but I'm curious to know if you've made any changes since then. Other than that, love your channel and I wish you luck further!
47:14 “Do your rest periods by feels.” 100%. I don’t agree with ppl using rest period/timing as a form of progression because your rest periods depend on how you feel that day at that workout, and there are multiple variables that influence that (sleep quality and timing, caloric intake, fatigue for that week or day, didn’t do physical work that day as well, how focused you are on your workout, etc). So measuring progressive overload though rest period time is awful if you have multiples of those variables increasing or decreasing, etc. One can’t control for that. So def best ton focus on weight, reps, and technique mainly.
Hey Geoff, first off, you're up there with the Farnese Hercules for me in natty goals. You've been a huge inspiration for me along with NH and Alex, but your info along with Dr. Mike has been the most important to my understanding of hypertrophy training. Okay, butt-kissing done. I have gone from lifting to heal my body to lifting for physique and I finally have left "lumpy sack of human" to reach the "husky guy" stage.This isn't even my final form! I appreciate your work, books and friendliness, and I will continue to watch.
You're the only fitness youtuber with casual style videos who i kept watching regularly. Always a bunch of easy applicable tips, but also diving into some biomechanic details here and there. Keep it up.
I was so relieved you went into detail about deloading. I honestly thought something was wrong with me since most info going around on deloading says they come back stronger, but for me, that is never the case. Every time I've deloaded for more than a couple of days, I as well come back seriously weaker. Breaks are nice sometimes but so discouraging after strength loss. Then, it takes weeks to build back up. Decreasing volume temporarily seems to be better I've noticed versus time off rather than too much time off. Great Q&A! Been watching your content for the last year. So glad I found your channel. I watch stupid amounts of fitness content daily, but you are by far the best source of information and quality content. Honestly, I have to say thank you and really appreciate all the information you have provided. Keep up the amazing work. Can't wait to see you in the next video.
The reason you come back "weaker" is that taking a week of light training will relax the nervous system, so you have to rebuild its capacity for hard, heavy training. You aren't weaker, it's just your nervous system needs to be reawakened to allow you to express your strength. This isn't a bad thing, it's never bad to give your nervous system and connective tissues a break after a long time of hard training.
The fact you notice such a big drop off in strength after taking only a few days off leads me to believe you may be in an overreached training state. Your adrenaline and cortisol levels may be sustaining extra strength, then when you back off, some those stress levels drop and your more baseline strength-wise. You may very well need extended time away from training especially if progress seems to be stalling.
Regarding the tall lifter, I'm 192cm and my legs finally started progressing again after dropping barbell squats. I replaced them with smith squats with 4-5 sec negatives and a second pause.
I find prefacing most generalizations with "blah, blah, blah, nuance, nuance, nuance" is the way to go. Also, love your channel, and SWEAT. Hoping I get advanced enough to need your other books.
Well done Geoffrey, love seeing the natty community continue to growth! I love the nerdy nuance we can get into in this community. It inspires me to keep experimenting and keep growing. Just the other day I figured out a way to use a chest supported row machine in my gym, which i thought was a piece of shit, in a way that has my mid/lower traps and rhomboids sore in a way they've never been before. There's always something to learn there's always something to improve
Man I remember DM'ing you and telling you I'm excited for you to hit 100K, now you're flying past that. Much deserved growth, I've learned a lot from you!
I'm 44, and just coming off having frozen shoulder. I never measured my arms before, but started a few months ago to track progress. So far with a routine of 4-5 workouts a week focusing on the big lifts, my arms have grown a bit over an inch.. I'm still unable to curl what I used to, especially with my injured side, but making any progress has been uplifting
Congratulations on 130k!!! You deserve much more man. It's a sad reality of youtube that the realest of the channels get less recognition than the fake ones. Is what it is I suppose, but you broke through another barrier so congrats!! 💪
wanted to thank you for a previous video about some of your delt recommendations. adding these "skiiers" really helped me find some new variations for my stubborn rear delts. thanks, bro. hope youre well. keep up the good work.
The one thing people don’t seem to talk about when it comes to training days per week is session length. If you train 6-7 days a week, each session should be shorter. Where as a 3 day routine your sessions are probably gonna be pretty long. I think there are benefits to both but having shorter sessions imo allows for more quality sessions. But a long upper or full body session can help work capacity for sure.
7:47 Experienced this first hand over the last 14 months. Arms are the exact same size as when I started taking measurements, but my bodyweight is 20 pounds lighter
Grats on 130k subs! Tbh, I've been changing my option on deloads lately. This last meso, my volume didn't go up as much, but intensity was the same (basically always 1-0 RIR). I was still kinda beat up, but took 3 days off from the gym, and I'm ready to go again! I usually take intuitive days off also.
In terms of progressive overload I aim for reps within the rep range of that movement, once highest reps have been achieved I add weight, if after adding weight I am unable to hit the rep range I want or if it's too hard then I go back to the previous weight and change the tempo whilst still hitting higher reps, not to say I'm doing the weight/reps too quickly or that it's on every exercise, but moving from 9kg to 13kg on a lateral raise for reps between 12-15 can be a big ask, 9kg for 15 can be done within 1-2 reps of failure but going to 13kg for 12 no. Best to just keep doing 9kg and really clean those reps up. That's how I do it at least. You should look at each movement individually and look at what is the best way to progress on that movement because on some machines the weight increase can be too much, especially on cables.
Bro. You have hit that 100k mark already. Probably best to invest in a better mic and camera. The information on this channel is AMAZING but the audio/video quality is far below standard.
The q&a regarding deloadin/fatigue management was perfect and one of my biggest takeaways from following gvs. If u don't feel great, start by skipping a training day and see how u respond. If feeling like shit for a few days straight, then it's something else going on. The deload week concept needs to die for the everyday lifter
Talking about two a days do you think a way to minimally improve results would be to split an upper day in an upper lower split into 2 sessions in one day a torso session in the morning (chest /back overhead press) and a bro day later in the day the volume would be the same or a tiny bit higher I think one issue with upper days is that you have so much to do that it can be fatiguing physically but more important mentally if I am able to superset all of my exercises I am totally fine but if benches/ machines are not taken you can be in the gym for an hour on just your compounds. I can’t help but think that splitting an upper day into two sessions would result in more gains giving your body a little bit of time to recover and allowing for you be focused for both your compounds and isolations. This question is very similar to one in the video but I think it may be interesting to talk about
Three days of back workouts a week is likely too taxing. Do a push/pull/legs split. Exercise, then rest, then move to next next split. Or, do 6 days a week, 1 rest day if you're advanced/one year or more of lifting.
I like to deload on schedule, but I also follow more of a powerbuilding template so mostly just the larger compound movements have a volume or load reduction. I'll still push my single joint movements within a few RIR, and often I still add weight to my accessories during the deload week if I hit rep PRs the week before. In the past I never took deload weeks when I was training myself, and it led to long plateaus and overuse injuries for my pec tendon and elbows. Having the planned deload in there gives me more forward momentum to progress, and the overall training volume and intensity are still within a stimulative threshold so it's not like I'm just taking the week off. The training is still hard, I think that's a common misconception that comes from the strength training side. You're not doing a full washout to eliminate fatigue before a competition, you're just reducing volume and proximity to failure. I'm very cautious with deloads because I don't want to detrain.
In general, it is best to take at the very least 1 rest day a week. Yes there are people like Geoff who can train everyday but i would argue that majority of people would do better with 1, 2 or even 3 rest days a week. Also the fact that Geoff doesnt do much heavy SBD and only focuses on hypertrophy, to me training every single day would be the worst idea i could ever put into my training, cause as a powerbuilder, it just doesnt make any sense.
@@noastrength cool, not like it's a unique view, I just know there's a lot of crossover listeners between these two. What are your goals, if you have time and or care to answer?
@@rockyevans1584 To get jacked and strong, simple. I am 18, 103 kgs, around 16% bf, have been training for 2.5 years and have worked up to a 140 kg bench, 190 kg squat and 235 kg deadlift. I dont mean to sound like a douche but it clearly has worked for me and i think most natural lifters SHOULD focus on both when training because strength is very correlated to size. But the reason Geoff is so jacked but not that strong on squat, bench and deadlift, is because he doesnt train SBD as a powerlifter (or powerbuilder) would.
@@noastrength I mean NH is the ultimate strength copper. In the end, the only reason he gains muscle is because his lifts increase in weight, pretty simple. He even reduced volume to improve the ability to add weight. Anyone who can bench 140kg for any amount of reps has a big chest (unless its that typical no eccentric control bench lol).
Why are the ladies in dragon ball z drawn as fit and voluptuous then? Pretty sure thats japanese. Models are rail thin in north america too arent they? Thats just to model some gay fellas designs, guys and girls both understand that guys arent overwhelmed with attraction for a starving person
bro just dicovered back extension can i replace my , good morings and rdls form it , good moring is very akward doing in gym and rdls are great but i think back extensions are much beeter for hams and glutes easy on recovry so i can be doing lot more set , will it help my sumo deadlift , i just want to get rid of rdls and good mornigs from my workout i dont like doing that , plz tell me should i do it by the way your channel is great i learn a lot also i do i need to inclued leg curl its nessary?
IMHO, in the before picture I see you use often, yeah the one with the grin, you weren’t fully matured…your cephalic measurements appear to have changed since
Question! What are your thoughts about the glute ham tie-in for aesthetics? Women, including my current GF have always loved my big glutes, and I think that the key to making it continue to stand out when lean is to keep smaller hamstrings, to maximize muscle separation.
For the tall guy at 16:10, I'm 6'6 and squat on the smith machine. Feels safer and better than free squat. I can get pretty deep, but that mught just be individual biomechanics. PS, never tried a hack squat, gym doesn't have one. Let's get huge and make a year's worth of progress for an average person in 2.5 years!
Hey GVS, about soreness my last leg day i did hyperextensions and leg curls and my hamstrings are a bit sore my left leg more so and i have a leg day coming up the next day is it something i should be worried about, and for reference i have been consistently training for 2 years now and my leg days have been leaving me sore going into the next leg session especially my hamstrings and glutes, should i be looking into my programing? Thanks for the free content and wish you all the best.
My hamstrings get sore pretty frequently from just about anything, kinda annoying because I used to have insomnia and the soreness will sometimes make it a struggle to sleep
If the slight calorie surplus is just from soybean oil its not going to grow muscles it has to be from the right foods. Calorie counting is kinda dumb in my opinion because the only accurate way to calculate "maintenance" amounts of food is to see what food intake leads to no bodyweight changes, so you might as well skip the calorie part and just look at grams of macronutrients vs bodyweight.
how do you know where the surplus is "from" unless you are only eating that food? also, even if that was the case, why not? that is clearly an energy source. counting grams of macros is calorie counting, I dont know why even make that observation. you are right about testing for maintance though.
Wrong, assuming you're already hitting your macro needs, which is incredibly easy, where the extra calories come from doesn't matter much. Everyone that's eating a balanced diet is getting enough fats and carbs, so counting protein is often times enough
So this whole idea of a surplus is an arithmetic equation when in reality to accurately model the energy balance of a human body would require a differential equation with respect to time. So why is it simplified to calories per day? Why not calories per week, or month, or 6 hour blocks? When it comes down to it obsessively counting calories is still just a lazy estimate so why not just save yourself the trouble and eat more protein when you want to grow muscles, eat less when you want to lose weight, and eat more when you want to gain weight
@@liamconverse8950why protein though? I've gained a tonnn of lean mass by increasing only fats and carbs in my diet. I don't count, but I'm certainly aware of my weight going up or down. I don't worry about my protein intake because I know it's enough
I'm pretty sure they proved people are weaker first thing in the morning. But if that's the only time you can train, it's better than not training at all later in the day!
~2pm usually. It might matter slightly but as Brookes says just get in workouts whenever you can. It's also fairly individual, most prefer a bit later but some like the morning.
@@brookes1911 you’re not wrong. It’s somewhat implied that I’m wondering if I should work out a certain time for better results in the “does it matter?” Im desperate. 😂 I work hard, lots of heavy weight to failure, lots of volume, have been for many years, am consistent, eat well, and I don’t look anything like he does. 💁 very frustrating
I remember reading the study that showed that people tend to be weaker in the morning. I switched up to afternoons for a while to 'optimise', and I felt weaker, with less mental drive. Shifted back to mornings, and my sessions are better again.
I really hate these 100 calorie surplus comments. I work a manual labor job, 100 calories can be the difference between me building a hospital bed that day or not, and I don’t get to decide if it gets built or not
For the pushup guy! Take your max reps to failure, knock off 15 reps and repeat that every hour or two for the first week, then knock off 10 reps, then 5 reps. Your max pushups will blow the fuck up! We use to do that in boxing as a fun competition.
Hope you liked the video! For MUCH more about training, 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!
we know you jelq, geoffery.
@@umerbsrhow else do you think he broke the natural size limit 😳🥵
Definitely gonna buy one of these books one of these days specifically for arm and upper back training knowledge 👌
We need the return of Hammurabi Geoff
Apart from your own what other books would you recommend?
Finding out this absolute unit of a human being had roughly the same measurements at 5 years lifting as I currently do at 3 year’s lifting gives me a ton of hope for my future gains. Keep the amazing content comin GVS
I feel the same. Been at it 5 years myself tho. Lol
Nah 16 in arms at year 5 is still crazy
@@user-en5vj6vr2u Didnt say it wasnt bro. Depends on height but a 16 inch lean arm is great for a natural but according to social media might as well be 11 inches
@user-en5vj6vr2u I'm on my third year and I have 15.5-inch arms and 25-inch legs, while being 5'8. Although I can't bench 225 just yet, lmao.
@@IvanDraco01 just goes to show differnces in priorities. I have 15 3/4 arms and 24 inch legs and bench press 275 but i dont necessarily care for huge legs. 25 inch thighs is fuckin wild at 5’8 😂 im also 5’8
Every time I see another one of these Q and A’s I smile. This channel is finally getting the views it deserves!
So many good questions, congrats on 130k brother! 💪
Appreciate it!!
Thanks for complementing my question! Really cool to see it featured.
Video idea: How do you keep track of your progress (exercises, weights, sets and reps and so on). I know you've made one labeled "How to Keep a Dope TRAINING LOG", but I'm curious to know if you've made any changes since then. Other than that, love your channel and I wish you luck further!
Geoffrey looking like an absolute monster in his blue T esp on those low to high flies!! Keep it up with the great content brother
The last question was hilarious due to your reaction after reading the replies 😂
Geoff don’t know what that is because he’s packing already 🤣
He was close at 47:32 😂
47:14 “Do your rest periods by feels.” 100%. I don’t agree with ppl using rest period/timing as a form of progression because your rest periods depend on how you feel that day at that workout, and there are multiple variables that influence that (sleep quality and timing, caloric intake, fatigue for that week or day, didn’t do physical work that day as well, how focused you are on your workout, etc). So measuring progressive overload though rest period time is awful if you have multiples of those variables increasing or decreasing, etc. One can’t control for that. So def best ton focus on weight, reps, and technique mainly.
Hey Geoff, first off, you're up there with the Farnese Hercules for me in natty goals. You've been a huge inspiration for me along with NH and Alex, but your info along with Dr. Mike has been the most important to my understanding of hypertrophy training. Okay, butt-kissing done. I have gone from lifting to heal my body to lifting for physique and I finally have left "lumpy sack of human" to reach the "husky guy" stage.This isn't even my final form! I appreciate your work, books and friendliness, and I will continue to watch.
Ahh Saturday listening for me! Congratulations my man, well deserved!
You've made insane progress the last few years I've been following man. Great nuanced takes 💪
Thank you for answering my question!
You're the only fitness youtuber with casual style videos who i kept watching regularly. Always a bunch of easy applicable tips, but also diving into some biomechanic details here and there. Keep it up.
congratulations on 130k! enjoyed the q and a
Been waiting for this one. Time to skip class to watch
I was so relieved you went into detail about deloading. I honestly thought something was wrong with me since most info going around on deloading says they come back stronger, but for me, that is never the case. Every time I've deloaded for more than a couple of days, I as well come back seriously weaker. Breaks are nice sometimes but so discouraging after strength loss. Then, it takes weeks to build back up. Decreasing volume temporarily seems to be better I've noticed versus time off rather than too much time off.
Great Q&A! Been watching your content for the last year. So glad I found your channel. I watch stupid amounts of fitness content daily, but you are by far the best source of information and quality content. Honestly, I have to say thank you and really appreciate all the information you have provided. Keep up the amazing work. Can't wait to see you in the next video.
The reason you come back "weaker" is that taking a week of light training will relax the nervous system, so you have to rebuild its capacity for hard, heavy training. You aren't weaker, it's just your nervous system needs to be reawakened to allow you to express your strength. This isn't a bad thing, it's never bad to give your nervous system and connective tissues a break after a long time of hard training.
The fact you notice such a big drop off in strength after taking only a few days off leads me to believe you may be in an overreached training state. Your adrenaline and cortisol levels may be sustaining extra strength, then when you back off, some those stress levels drop and your more baseline strength-wise. You may very well need extended time away from training especially if progress seems to be stalling.
Only 130k mate, the content you provide is fantastic, 200k soon lets go!
Geoffrey told me he can only have a thousand subs per kg of his max benchpress
@@rockyevans1584 poor bloke has some ways to go then. Haha
Regarding the tall lifter, I'm 192cm and my legs finally started progressing again after dropping barbell squats. I replaced them with smith squats with 4-5 sec negatives and a second pause.
I find prefacing most generalizations with "blah, blah, blah, nuance, nuance, nuance" is the way to go. Also, love your channel, and SWEAT. Hoping I get advanced enough to need your other books.
Well done Geoffrey, love seeing the natty community continue to growth!
I love the nerdy nuance we can get into in this community. It inspires me to keep experimenting and keep growing. Just the other day I figured out a way to use a chest supported row machine in my gym, which i thought was a piece of shit, in a way that has my mid/lower traps and rhomboids sore in a way they've never been before. There's always something to learn there's always something to improve
Big congratulations Geoffrey! 🎉🎉🎉
Thank you Chris Redfield for your wisdom of the gym!
Man I remember DM'ing you and telling you I'm excited for you to hit 100K, now you're flying past that. Much deserved growth, I've learned a lot from you!
I'm 44, and just coming off having frozen shoulder. I never measured my arms before, but started a few months ago to track progress. So far with a routine of 4-5 workouts a week focusing on the big lifts, my arms have grown a bit over an inch.. I'm still unable to curl what I used to, especially with my injured side, but making any progress has been uplifting
Geoffs face gains looking succulent with the shave
Congratulations on 130k!!! You deserve much more man.
It's a sad reality of youtube that the realest of the channels get less recognition than the fake ones. Is what it is I suppose, but you broke through another barrier so congrats!! 💪
Finally the video I was waiting for from none other than the legendary GVS!
I was stuck in novice purgatory until I found your channel
I agree with most of your points.
The one that I completely disagree is the importance of REST DAYS.
Man, it is crazy that you've grown almost 100.000 subs since i subbed, congrats mate 💪🦵
Congratulations GVS!
MYO reps are KING!
Response to last question was hilarious
8:11 OMG dude, I suffered together looking at you trying to hold that bar.
wanted to thank you for a previous video about some of your delt recommendations. adding these "skiiers" really helped me find some new variations for my stubborn rear delts. thanks, bro. hope youre well. keep up the good work.
Let's GO!!!!!!
The one thing people don’t seem to talk about when it comes to training days per week is session length. If you train 6-7 days a week, each session should be shorter. Where as a 3 day routine your sessions are probably gonna be pretty long. I think there are benefits to both but having shorter sessions imo allows for more quality sessions. But a long upper or full body session can help work capacity for sure.
Damn geoff you are FAMOUS
7:47 Experienced this first hand over the last 14 months. Arms are the exact same size as when I started taking measurements, but my bodyweight is 20 pounds lighter
Good stuff brother
Grats on 130k subs!
Tbh, I've been changing my option on deloads lately. This last meso, my volume didn't go up as much, but intensity was the same (basically always 1-0 RIR). I was still kinda beat up, but took 3 days off from the gym, and I'm ready to go again! I usually take intuitive days off also.
Thumbnail though. GOT DAYUM
Next stop, 1 million subscribers
In terms of progressive overload I aim for reps within the rep range of that movement, once highest reps have been achieved I add weight, if after adding weight I am unable to hit the rep range I want or if it's too hard then I go back to the previous weight and change the tempo whilst still hitting higher reps, not to say I'm doing the weight/reps too quickly or that it's on every exercise, but moving from 9kg to 13kg on a lateral raise for reps between 12-15 can be a big ask, 9kg for 15 can be done within 1-2 reps of failure but going to 13kg for 12 no. Best to just keep doing 9kg and really clean those reps up.
That's how I do it at least.
You should look at each movement individually and look at what is the best way to progress on that movement because on some machines the weight increase can be too much, especially on cables.
Bro. You have hit that 100k mark already. Probably best to invest in a better mic and camera. The information on this channel is AMAZING but the audio/video quality is far below standard.
The last question HAHAHAHAHAH
Sort of a lengthy one but a good one 😎
Or a podcast type video ❤
Yo Geoff, are neck flexions alone enough to get your neck thick enough to where it is in line with your jaw angle?
Probably. However, I don't advise it since the imbalance between neck flexion and extension can lead to some discomfort at least.
What's up guys, Burnout Verity Schofield here
How?
oh man, this gon' be juicy.
The q&a regarding deloadin/fatigue management was perfect and one of my biggest takeaways from following gvs. If u don't feel great, start by skipping a training day and see how u respond. If feeling like shit for a few days straight, then it's something else going on. The deload week concept needs to die for the everyday lifter
Talking about two a days do you think a way to minimally improve results would be to split an upper day in an upper lower split into 2 sessions in one day a torso session in the morning (chest /back overhead press) and a bro day later in the day the volume would be the same or a tiny bit higher I think one issue with upper days is that you have so much to do that it can be fatiguing physically but more important mentally if I am able to superset all of my exercises I am totally fine but if benches/ machines are not taken you can be in the gym for an hour on just your compounds. I can’t help but think that splitting an upper day into two sessions would result in more gains giving your body a little bit of time to recover and allowing for you be focused for both your compounds and isolations. This question is very similar to one in the video but I think it may be interesting to talk about
27:34 I literally did 😭i did do 8 heavy sets to failure after not doing it for months tho
Hello, I'm very interested in this body lengthening routine. Friend is asking of course.
Regarding your bulk, are you in a 300 calorie surplus? You still look pretty lean!
Finally 💪☕
I been training for abt 3 years, back has always been a weak spot for me, u think switching to a 3 split with 3 back days would be good?
Three days of back workouts a week is likely too taxing. Do a push/pull/legs split. Exercise, then rest, then move to next next split. Or, do 6 days a week, 1 rest day if you're advanced/one year or more of lifting.
I had a great question for the next time you did one of these, but I forgot what it was 😞
My question was stupid ngl
I like to deload on schedule, but I also follow more of a powerbuilding template so mostly just the larger compound movements have a volume or load reduction. I'll still push my single joint movements within a few RIR, and often I still add weight to my accessories during the deload week if I hit rep PRs the week before.
In the past I never took deload weeks when I was training myself, and it led to long plateaus and overuse injuries for my pec tendon and elbows. Having the planned deload in there gives me more forward momentum to progress, and the overall training volume and intensity are still within a stimulative threshold so it's not like I'm just taking the week off. The training is still hard, I think that's a common misconception that comes from the strength training side. You're not doing a full washout to eliminate fatigue before a competition, you're just reducing volume and proximity to failure.
I'm very cautious with deloads because I don't want to detrain.
What exercises would you say have added the most size ro your frame since you started lifting?
In general, it is best to take at the very least 1 rest day a week. Yes there are people like Geoff who can train everyday but i would argue that majority of people would do better with 1, 2 or even 3 rest days a week. Also the fact that Geoff doesnt do much heavy SBD and only focuses on hypertrophy, to me training every single day would be the worst idea i could ever put into my training, cause as a powerbuilder, it just doesnt make any sense.
Have you seen NHs view on powerbuilding?
@@rockyevans1584 yes and i disagree with him
@@noastrength cool, not like it's a unique view, I just know there's a lot of crossover listeners between these two. What are your goals, if you have time and or care to answer?
@@rockyevans1584 To get jacked and strong, simple. I am 18, 103 kgs, around 16% bf, have been training for 2.5 years and have worked up to a 140 kg bench, 190 kg squat and 235 kg deadlift. I dont mean to sound like a douche but it clearly has worked for me and i think most natural lifters SHOULD focus on both when training because strength is very correlated to size. But the reason Geoff is so jacked but not that strong on squat, bench and deadlift, is because he doesnt train SBD as a powerlifter (or powerbuilder) would.
@@noastrength I mean NH is the ultimate strength copper. In the end, the only reason he gains muscle is because his lifts increase in weight, pretty simple. He even reduced volume to improve the ability to add weight. Anyone who can bench 140kg for any amount of reps has a big chest (unless its that typical no eccentric control bench lol).
Damn, at 21:25, that guy behind you is JACKED
Congrats on 130k man. Curious, does your wife lift at all? Have you ever tried getting her into it or are 20inch natty arms just not a goal for her
I don't think she lifts because she is chinese and asias beauty standards are extremely thin, so it makes no sense for her to lift.
@@weakest_serb my girlfriend is also Chinese and she is mogging me into oblivion
Why are the ladies in dragon ball z drawn as fit and voluptuous then? Pretty sure thats japanese. Models are rail thin in north america too arent they? Thats just to model some gay fellas designs, guys and girls both understand that guys arent overwhelmed with attraction for a starving person
Look at that bulking face haha
39:10 I guess it's time to start a cult and claim you know everything 🤷♂️ The name VERITY really does have a cultish ring to it!
How would you program hill sprints if following a full body routine
bro just dicovered back extension can i replace my , good morings and rdls form it , good moring is very akward doing in gym and rdls are great but i think back extensions are much beeter for hams and glutes easy on recovry so i can be doing lot more set , will it help my sumo deadlift , i just want to get rid of rdls and good mornigs from my workout i dont like doing that , plz tell me should i do it
by the way your channel is great i learn a lot
also i do i need to inclued leg curl its nessary?
Damn you are really looking for those lat angles 😂
Liked for the algooo
How about if we want to grow the WHOLE lower body? 😏
Am i tired or did he not answer the first question? I might just not have understood
holy cow, 50 minutes..? better grab my pop corns
A favourite drink in the middle east? A shake 😅
Question:
Do you really want to hurt me?
Do you really want to make me cry?
I just realised that "before" you looked like McLovin'
Do more long videos please
IMHO, in the before picture I see you use often, yeah the one with the grin, you weren’t fully matured…your cephalic measurements appear to have changed since
How do you thinking living abroad has affected your own fitness journey?
Today i learnt that i have average murican biceps, after 2.5 years or ring training at 5'6 with 14%bf 😢
Which measurement was it? Just curious :)
Bro you started out at a 32” chest lol. No way
He certainly was a slender gentleman
helms row vs incline bench chest-supported row?
Seal rows trump both imo. Harder to lift as much weight and stricter in my experience. But typically harder to set up too.
fuck yeah, something nice to listen while doing my shitty ass cardio lessssgo
Shitty ass cardio sounds like what you do when you're busting for a shit but aren't near a bathroom haha
33:41 ??????????
HONK HONK
Question! What are your thoughts about the glute ham tie-in for aesthetics? Women, including my current GF have always loved my big glutes, and I think that the key to making it continue to stand out when lean is to keep smaller hamstrings, to maximize muscle separation.
For the tall guy at 16:10, I'm 6'6 and squat on the smith machine. Feels safer and better than free squat. I can get pretty deep, but that mught just be individual biomechanics. PS, never tried a hack squat, gym doesn't have one. Let's get huge and make a year's worth of progress for an average person in 2.5 years!
Hey GVS, about soreness my last leg day i did hyperextensions and leg curls and my hamstrings are a bit sore my left leg more so and i have a leg day coming up the next day is it something i should be worried about, and for reference i have been consistently training for 2 years now and my leg days have been leaving me sore going into the next leg session especially my hamstrings and glutes, should i be looking into my programing?
Thanks for the free content and wish you all the best.
you should be able to identify the type of soreness. at most, pay close attention to asymetries on your movement.
@@98danielray what do you mean type of sorness?
My hamstrings get sore pretty frequently from just about anything, kinda annoying because I used to have insomnia and the soreness will sometimes make it a struggle to sleep
@Henock95 injury versus DOMS. Hamstrings are a sensitive muscle in that regard, they can really feel it after hard training.
@RDS_Armwrestling not injured, DOMS and they are not so sore that they are interrupting my sleep
When you talk about 16 or 15 or 17 inch arms, is that flexed or relaxed? And of course im guessing not pumped.
Probably flexed
flexed
If the slight calorie surplus is just from soybean oil its not going to grow muscles it has to be from the right foods. Calorie counting is kinda dumb in my opinion because the only accurate way to calculate "maintenance" amounts of food is to see what food intake leads to no bodyweight changes, so you might as well skip the calorie part and just look at grams of macronutrients vs bodyweight.
how do you know where the surplus is "from" unless you are only eating that food? also, even if that was the case, why not? that is clearly an energy source.
counting grams of macros is calorie counting, I dont know why even make that observation. you are right about testing for maintance though.
Wrong, assuming you're already hitting your macro needs, which is incredibly easy, where the extra calories come from doesn't matter much. Everyone that's eating a balanced diet is getting enough fats and carbs, so counting protein is often times enough
So this whole idea of a surplus is an arithmetic equation when in reality to accurately model the energy balance of a human body would require a differential equation with respect to time. So why is it simplified to calories per day? Why not calories per week, or month, or 6 hour blocks? When it comes down to it obsessively counting calories is still just a lazy estimate so why not just save yourself the trouble and eat more protein when you want to grow muscles, eat less when you want to lose weight, and eat more when you want to gain weight
@@BBBerti What macro need?
@@liamconverse8950why protein though? I've gained a tonnn of lean mass by increasing only fats and carbs in my diet. I don't count, but I'm certainly aware of my weight going up or down. I don't worry about my protein intake because I know it's enough
Anyone got a recommendation for a great tasting electrolyte drink? all the ones i've tried taste horrible
First?
Probably
yerp
What time of day do you work out? Do you think it matters?
I'm pretty sure they proved people are weaker first thing in the morning. But if that's the only time you can train, it's better than not training at all later in the day!
~2pm usually. It might matter slightly but as Brookes says just get in workouts whenever you can. It's also fairly individual, most prefer a bit later but some like the morning.
Oops, I misread the question, I thought you were asking what time should you work out, not what time Geoff does.
@@brookes1911 you’re not wrong. It’s somewhat implied that I’m wondering if I should work out a certain time for better results in the “does it matter?” Im desperate. 😂 I work hard, lots of heavy weight to failure, lots of volume, have been for many years, am consistent, eat well, and I don’t look anything like he does. 💁 very frustrating
I remember reading the study that showed that people tend to be weaker in the morning. I switched up to afternoons for a while to 'optimise', and I felt weaker, with less mental drive. Shifted back to mornings, and my sessions are better again.
Unless you’re a desk jockey , you need a day off .
Hey GVS I would like to know your thoughts on NH's "ultimate hypertrophy program" are you planning to do a review anytime soon?
I really hate these 100 calorie surplus comments. I work a manual labor job, 100 calories can be the difference between me building a hospital bed that day or not, and I don’t get to decide if it gets built or not
For the pushup guy! Take your max reps to failure, knock off 15 reps and repeat that every hour or two for the first week, then knock off 10 reps, then 5 reps. Your max pushups will blow the fuck up! We use to do that in boxing as a fun competition.