How To Squat, Bench and Deadlift For HYPERTROPHY (Technique Hacks)
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- Опубліковано 25 лип 2024
- 00:00 Geoff Says Hello
00:47 Squats
05:18 Bench Presses
08:34 Deadlifts
13:21 Capitalism
Book 1: SWEAT
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Book 2: Ring Training For Hypertrophy
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Book 3: Resurrecting Your Gains
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Can check the site for full Tables Of Contents of each book. Appreciate the support!
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Book 1: SWEAT (beginners and intermediate)
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 (Intermediate and advanced)
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!
Curious,would it be a big problem if on bench I don't completely extend my arms,for some reason it creates problems for my elbow,from what I've seen other people say the stretch is more important that the full extension,what's your take on that
"I only traffic gains" - GVS 2023
10:30 that guy in the back knows what he wants
bro was YEARNING
6:12 I find that t shirt touch and go is actually a great hypertrophy exercise for powerlifting fellas personally. Great SFR
If it ain't bouncy or sloppy, touch n go is fantastic.
Squat shoes are a game changer. Not only good for squats. The stability you get from them even when doing ohp or barebell rows is godly. Wish I bought them earlier aswell!
Wise old Chinese Grandmaster shares the SECRETS to gaining MUSCLE.
Seriously, keep the bangers coming, your perspective is always great food for thought.
Perfect form mods for size, screw hyper-optimized setups!
Platz squats, Paused RDL’s, and NG Dumbbell Bench have been a game changer for me.
Whats the NG mean?
Probably neutral grip. Good list.
@@GVS yeah neutral grip, plates getting in the way of rom isn’t a issue, it’s not 100% ng on the way up but going down the ng allows for the most rom.
Also Platz squats are the only squat that’ll ever grow my quads, because of my long legged build even front squats don’t hit them too well because I simply can’t go all the way down while staying completely upright.
@@NDPFitness You should give sissy squats a try. I've been doing the pendulum version with a dip belt strapped to something waist high. Never felt my quads burn like that before.
Also, I'm not a huge fan of the term "Platz Squats" because people have been doing heel elevated squats long before Tom Platz was even born lol.
@@6393dude I already do sissy squats I love them so much more than leg ext.. really can’t stand or walk for a good 15 sec after a hard set of sissy squats.
It’s amazing watching the gym you workout at turn into a pretty well equipped place over the years
New gym, moved here about 2 months ago :)
10:19 Guy in the back really enjoying that view
10:19 Man in the back LOVES the view 😂
Combine all 3 into one! The squenchlift!!!
sounds gross lol
@@potatolover56 oilright!
*Joel speedman wants to know your location*
YEAAAAH BUDDDAY. LIGHT WEIGHT BABY 🗣(algo comment before I watch, will leave my thoughts after watching)
I'm gonna watch this as soon as possible! I know it will be very helpful 💯💯
Holy shit , the gains are out of this world man , keep it up. I saw ur video like few months ago , you improved visibly
Excellent take on quads.
It’s funny because even when I maximize knee flexion on platz style squats, I’m not hitting powerlifting defined depth, because my knees are tracking forward.
Good point about the typical working weight for them too, it’s far lower than most lifters think. My favorite method to get an idea of working weight on them, is to see what your front squat weight is for the same rep range.
185 is my typical working set for them, about 8-12 reps. My low bar squat working sets for the same rep range was around 375, back when I was training for powerlifting.
Yea if you think it about it, it's basically impossible to hit depth with a sissy squat, because the knees swing down so low. With a very quad dominant high bar or front squat "ATG" with calves to hamstrings very well might be "above parallel". So when I get called on depth I find it funny when it's essentially often full knee flexion.
And yep...375 to 185, basically cut in half. Which people either find humbling or awesome depending on their perspective.
Just realized that I should have been focusing on knee flexion and not parallel, which for me is just ATG.
Man I’m definitely with you in this camp. I tried 185 for platz style squats and was very humbled.
You train like the worst type of power lifter and then complain that powerlifting isn’t hypertrophic…maybe if you did the conventional SBD with good range of motion you would be good bro 😂
@@beburs What you yapping bout bligga
My go to for quads is Platz squat + pendulum sissy squats. I have seen great growth from those two.
Not much weight but the stimulus is crazy.
Shout out to BaldOmniMan, you guys are my two favorite fitness channels. I love and appreciate the two approaches yall take and the info you guys spread.
I've started adding first set last style training of 3 x 10 after my strength work and really enjoying the feeling.
And that’s the key to an effective high bar back squat to build quads is “breaking at the knees”. As a lifetime atg squatter it is not a hip hinge. You don’t stick your ass back. Yup, bodybuilding bench is a touch and go style. That is how I learned 35yrs ago. Romanian deadlifts are a king lift for sure but touch n go conventional deadlifts for reps are excellent at building muscle. I love big rack pulls. Good video 🍻
Thanks buddy. Great help
10:38 dude looking at that meat on your back 😂😂
thank you for making this, it makes sense
Gota love this guy in the background 10:20. He would change you for His wife anytime.
Great clue for me with regards to squats is to hinge all the way down and again up. Lets my hip stay forward the best.
Thanks Geoff!
Front squats with straps(wrist issue) ,strap rdl and back extensions, and push ups and dips are may engine to gains 💪
Romanian here; I was born automatically with big hammies
Inspiring and informative as always. Thank you Master
YES! most fun exercises in the gym for me
the smallest guys in my gym or any Natty gym Ive been a part of in the last 45 years Pretty much do only deads squats and benches....great video...its TENSION FOR THE LONGEST TIME POSSIBLE TO GET DA GAINZ!
Some more of the really really short shorts on the RDL please Geoff. My favourite pose happens to be the Glute Spread :)
The Big Boy is back, baby!
Excellent advice on the squats, going to try a more Platz style squat next time.
04:18 Literally my case here. I got into westside really early on lifting and my posterior chain got strong Af, to the point of doing 3x10 with added weight on nordics. But what happen was that my quads became my weak link and now I have to work on them. I still have more fun with the wide stance and boxes but one can't afford being weak in any position. Do what you like but don't let anything too weak or that might break you in the long run
I'm trying to learn to squat and can feel my hips go back. I'm 6'2 so this explains a lot. I'll keep trying.
7:58 that was so based it instantly increased my bench PR by 10 lbs minimum
Guy on the legpress was mesmerized by your RDLs and your hamstring gains.
Great video. As always. Peeaacceeee.
Reverse lunges are doing way better for my quads than any type of squats due to my long femurs. Plus they keep my depth consistent.
Deadlift naturally comes easier for me and it's variations have been more effective for my back than any rows or pull ups.
great explainations
Just bought a pair of 20 degree squat wedges for my homegym my quads are going to be lit.
Being a guys that’s 6’2” a mental cue I use is treating the squat a leg extension mentally when coming up(concentric) to fire the quad more
Since I’ve switched to hack squat, rack pulls below the knee and DB bench I’ve noticed way better muscle gains
Here we go boyz... Winter gains just in time for Summer !!!
Tried Squats tonight using the thought process you laid out, using a cambered bar and omg felt so good. Usually don’t get on well with squats! Are there any differences in using a cambered bar? Comfort wise this was on point
I found that elevating my heals is more Quad dominant also will cut the weight in half.love the Larsen press for auxiliary compound lift keeping elbows slightly in.As far as Deadlifts go it’s RDLs & Good Mornings for me!💪🏽Great video as always!
Nice!
Close grip bench has been a game changer for me. I feel it in my pecs way more than a wider grip. but you have to make sure you're not tucking your elbows too much
Heard it has to do w top posición beign like a heavy flye, because arms way closer
@@gischalav that's what i was thinking too, upper arm is going through more range of motion
As I am getting older and my joint is not good as young people anymore. I stopped training for numbers and focused more on hypertrophy. This video is super helpful.
i really dont agree with this. yes your joints may not be as durable but if you watch your load management and take care of your fatique there is nothing wrong with lifting heavy youre getting older. you dont have to of course but this sounds more like an excuse
@@mariushager9983 it is
Any tips for conv. Deadlifts? I can feel it a lot on my lowerback and glutes but I don't even feel my hamstrings working
I wish I had a hack squat machine or a Smith machine, but I've just got my power rack, so I do back squats and then finish with goblet squats
9:56 gawdayum, Geoffrey gonna make me diabetic with all that cake😫. Great vid as always
The t shirt touch is a game changer for bench
w as always
My big 4 is:
bench press w no arch, no leg drive, widish grip
heavy barbell rows (no deads, yeah)
high bar squats till parallel
behind the neck presses touching the traps
I execute those with MUCH lower weights than the powerlifting versions, I do everything, even isolations, 6-12 reps, to failure, but my body looks much better now, and I feel zero joint pain of even discomfort.
0:52 👀😂😂😂 damn, you’re ruthless
Not making fun of him, just highlighting something badass.
GVS as a jedi master. I like.
I Concur with the above the knee rackpulls yielding gainz of all kindz. I Was doing 600-700 for 10-20 reps and up to 1095 for a few. Felt it was less low back demanding than conventional deadlifts with 500lbs+ at the time. Have switched back to conventional as a focus and gotten up to 605 and starting to feel some of that trap stimulus again as I’ve been using heavier weights. Those heavy rack pull THOUGH really helped me find a great technique for shrugs and mind muscle connection. Basically going into bad posture /stretch like how very heavy rack pulls will pull you into.
And I Agree Romanians for sure. The Andrew tate reference pretty witty
Top drawer bro top drawer commentary
I never really understood the appeal of that lift, but thinking to try it now. Is the idea basically that you’re just doing less leg and back work, so you get more reps that strain the upper back at the very top of the movement + loaded stretch? Do you control movement down or mostly drop it?
I’m doing conventional deadlift for 5 sets of 375lbs. So, would something like 500lbs be a good place to start for working weight?
@@spencerschubert5001 stupidly overloading the traps is the best way to grow them, i power shrug 3 plates and let my traps catch it. I look like ill be sitting in an ambulance but i only hurt myself the first time doing it
謝謝兄弟
Im doing conventional deads until I hit 4 plates then im retiring it and just doing SLDLs or RDLs for my main posterior chain movement.
I lift full body six days a week and mostly never get sore EXCEPT for RDLs. That hamstring stretch is a killer.
love your humour
What do you think about trap bar deadlifts (or hex bar)? They feel much better on my lower back and can feel them in my posterior chain. LMK thx
I really try to like incline DB bench, but I feel like it's all triceps for me. And recommendations?
It was hard mentally at first but I’ve switched to doing full 3 second pause larsen press. I like to pause squats too but not for that long it’s uncomfortable for more than a second. I don’t really see a benefit in RDLs if you can perform GMs, SSB GM is most comfortable
You've got the greatest lifting faces ever
For honker hypertrophy would a Larsen press done with a straight up close grip be good for chest due to the greater range of motion provided with the close grip?
I did conventional deadlifts when was fairly young. Getting back into lifting later in life... they just don't agree with me as much. RDLs hit my hamstrings/glutes very well and beat up my joints way less. Moderately slow eccentric, slight pause and as much ROM as you can tolerate with good lower back bracing. If I get any more flexible I might have to start standing on plates. 😅
Where did you get your education on biomechanics? You are very knowledgeable
What's Ur thoughts on RDLs that are more like a slow deadlift than anything if Ur trying to specifically grow glutes?
What’s your take on doing 1 top set on the big 3 in “powerlifting style” in the lower rep range and then do back off sets with Larsen Press with a slight pause for bench, Paused high bar squats for low bar squats and SLDL for conventional deadlifts in the higher rep range.
Sometimes it gets me stronger for the hypertrophy work set, sometimes i get tired out, dont know if its nutrition sleep or too much weight
I'll have to try larsen press instead of the bench press. The bench press always feels odd. I feel it a lot in my legs and back and I always lose tightness in my upper back.
Smith machine is king for squats IMO. I regret not leveraging it earlier.
Yo Geoffrey, is it worth mentioning the anabolic response to moving a shit ton of weight? For instance I pretty much have all my movements set up to bias hypertrophy but I also heavy squat and dl once a week just for the hormonal response
I don't think that's a factor at all. Will do a video on it at some point, the hormonal response to lifting isn't really a huge deal.
At 10:19 the guy in the background is miring hard as heck😂
Instead of back squats, I do extreme ROM front squats on a slant board. Instead of deadlifts, I do 45-degree hip hinges and hip thrusts. Instead of bench press, I do a converging handle machine press. Better exercises with less wear and tear.
I am strong doing a squat slowly. Fast squats mess my knees up
I feel you. For me, having a more controlled eccentric helps my lower back from kicking in too much.
Why are we discounting the extra stretch from a wider grip bench? I'm personally built almost identically to you Geoff in terms of height to wingspan ratio and I feel that since I can still get a great angle on my elbows with a wide grip, I'm getting the best of both worlds by stretching the pecs and getting that upper chest/delt stretch that the wide grip gives.
I get if an individual has shoulder health issues, but if you have bullet proof shoulders I feel it's the more ideal setup.
Breaking at the hips feels way more natural when squatting that I always need to think about breaking at the knees first
Geoffrey give us an upright row vid pls.
ok found some commentary in:
''What They Don't Tell You About Getting WIDER Shoulders''
Do same video but for PP growth thank you
Don't sleep on snatch grip deadlifts - a more practical take on the Reeves deadlift. Works your traps/rhomboids WAY harder, gives you all the ham/glute range of motion of a deficit deadlift, but with more wiggle room for your legs due to the wide grip.
I legit “squatted” for the longest time and never figured out why I couldn’t properly get depth and keep torso up. All I did was elevate heels and my quads engage perfectly as they should
Thoughts on high handle trap bar deadlifts? Are they similar to sumo in that because there’s little range of motion it’s not great for hypertrophy?
Probably but it would probably good for traps though
You know, I completely agree yet I'm still gonna keep sumo deadlifts in. Only 3 sets a week and the rest of my whole program is hypertrophy-focused, I just need that 1 exercise where I can pull some weight for the sake of it. Not optimal, but who cares it's fun
When can i do a mini cut and when to do it and for how long ?
Fantasticalgo
Conventional from a significant deficit slaps for back
What squat shoes should I get???
Does anyone have a good squatting shoe recommendation?
upper back rounded or generally rounded deadlifts are much less useful for hypertrophy than fully extended deadlifts. Yes some powerlifters have great strength results sometimes with very extreme rounded posture but it’s just a way to lift more weight and not a great strategy for building the posterior chain also it kinda removes the most important reason a bodybuilder should deadlift which is for carryover to rdls and stiff legs. If your spine can stay extended under 400+lb the 275 you use for rdls will be light work and you can direct all that tension to the muscles you actually wanna grow.
i Love Optimizing technique for Hypertrophy but sometimes i feel we're going in the other direction a bit too much .. instead of Squatting we're all just gonna Sissy squat with no weight.
(i am not saying that on your Style of squat , i am actually have a heel elevated Platz style of squat variation in my program , it was just an analogy i agree with the Squat to some extend also) ..
BUT for Bench .. i think have a decent arch and leg drive the weights makes up for it and have more carryover to your other Benching , no ?
because tbh i don't agree with the notion of flat back no arch no leg drive , yes it could be a variation .. but i don't believe it's the best thing to replace your all your bench volume for that , specially that it provides stability with the arch and leg drive not only the weight increase .
and it's not like the Squat where the weight shifts on the hips , on Bench the weight still on the Chest if control the movement and u use a decent ROM ofc not a BS competition ROM .
________
Personally , i Bench with a Slower tempo , a slight T-shirt pause , a closer grip , a not bounce at the bottom , elbow tuck .. BUT i use the best Arch and leg drive that i can get , for power , weight , stability , and base of support to have the biggest force production i can get ..
I agree with you, this is what happens in lifting unfortunately. Just like fashion, the trends come and go. In a few years it will switch again.
And yeah, for most people you’re going to be better off with more stabilization in the bench. Larsen pressing is good for guys who are already strong but not for the 90-95% of people who watch fitnes content who are still building their base.
Hi geoffrey, I am a little confused because in your book you said that conventional deadlift was more of show of strength and that the sumo deadlift was better. Which one should i use?
He specifies in the video to use Romanian dead lifts. Rewatch it to learn what they are if you missed it.
I'm not sure what part you're referring to. If anything it would be the opposite, sumo is to move more weight for show whilst conventional is better developmentally. Then RDL is better than either for growth.
Why avoid leg drive in the bench? So long as your drive doesn't cause you to arch and reduce range of motion it doesn't remove any chest component from the lift. It does allow you to push more weight because you're more stable putting more tension in the chest and helping hypertrophy.
My best piece of advice is to actually control the weight, regardless of the movement. Slow eccentric, and a more explosive concentric (but not at the expense of control). Great video, brother!
I agree with you most on deadlifts. Sumo is not a back exercise, conventional is not the overall great back exercise it is presented as. Rdls are overall much better for back and hamstrings. But neither one actually moves the muscles involved through anything approaching full rom. Hence the need for zercher deadlifts, deficit deadlifts, j curls something of that nature.
Bench, I get where you're coming from, super cheaty competition bench isn't a great growth movement, but very few people are even capable of that. Bench will never actually be a full rom movement, so why not just accept it as a heavier midrange movement and also do dumbells or rings for the full rom a barbell will never give you regardless of form?
What about trap bar deadlifts?
Would you say the big three lifts are overrated for hypertrophy as in not needed and still get great physique ?
Dunno about overrated, but definitely not needed.
The choice of bar position with squats is very individual. Some people just can't do high bar and will not progress doing it. But even when doing low bar or mid bar (in my case), you should break at the knees first. Even raw powerlifters do that. That Rip/Westside hip drive is an equipped lifting thing for squat suits. Proper squat form is probably the most individually variable form among all compound lifts. Bar placement, stance width, foot angle etc. don't fit a one size fits all approach.
Yeah I seem to have a really hard progressing with high bar. My low bar always feels better. I actually get carryover from low to high and not high to low like most people.
@@Soccasteve just train with the form that feels more natural to you. It's really no use to go for high bar above all else and get injured in the process