120k HYPERTROPHY Q and A! (Maingaining viable? My Biggest Muscle Growth Fails? Tracking Rest Pause?)
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- Опубліковано 24 лип 2024
- Great questions this time!!!
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00:00 Geoff Says Hello?
00:20 Q20 Proper Rep Ranges?
02:36 Q19 Bulking Rates?
04:30 Q18 More Jacked At Fitty?
05:40 Q17 Minimalistic Training?
07:05 Q16 Maingaining Viable?
08:20 Q15 Less Sets, More Exercises?
10:10 Q14 Volume Vs Failure?
12:00 Q13 General Volume Recommendations?
12:58 Thank You To Boostcamp for Sponsoring This Video!
13:35 Q12 Full Body 4-5x a week
15:10 Q11 Setbacks?
16:28 Q10 Failed Muscle Growth Strategies?
17:41 Q9 Are Injuries Inevitable?
19:00 Q8 Post Bulk Maintaining?
20:00 Q7 Rest Times?
21:48 Q6 Tracking Intensity Techniques?
24:50 Q5 Busting Plateaus?
25:51 Q4 Music?
27:44 Q3 Overdoing Myo Reps?
29:18 Q2 Poor Sleep...Still Train?
30:19 Q1 Diminishing Returns?
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!
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Thanks for the great questions! It's always a pleasure answering them. Books below for those looking to up their knowledge game!
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!
Great video Geoff, and congratulations on 120k! How is your progress going on the nutrition book? Looking forward to gaining more sweet sweet knowledge. Thanks.
How much you currently weight and body measurements please
@@URWELCOME ~94kg, too lazy to type out all measurements.
@@bigCdog98 have some rough outlines but haven't started researching/referencing which will take a while. Aim is to have it done by the end of the year!
What is the outro song?
If it isn’t 120k questions it doesn’t count
💀💀
lmfao
😂😂😂
I like how "Geoff says hello" is a question
I haven't been injured for one and a half years. Higher rep ranges helped a lot to prevent and I usually can feel it when I am close to an injury. So I know when to be careful.
Avoiding injury is the part of this that nobody stresses enough.
As a motor unit moron myself, I need 4 warmup sets before attempting 2-3 working sets on presses 🙂
Really great questions, thanks for the insightful answers
Much respect bro. Been watching you for years and you are a certified tank. 💪
I'm with you on the music. I enjoy it from time from time, even played in band in high school, I'd rather just listen to a podcast or be alone with my thoughts the vast majority of the time.
Congrats on the 120k Geoff! Been subbed since around 80k and has been the best decision on my fitness journey.
Congrats on 120k brother! Loads of great questions in this one, & glad you keep celebrating every 10k increment with these Q&A gems.
PS: For some reason UA-cam has stopped showing me your videos…Literally had to search for you to find this today.
I’ve been focusing mainly on 8-12 reps, bumping up 10 pounds when I get 12. Usually puts me back at 8 reps when I up the weight. Stronger than I’ve ever been from this because it doesn’t beat the shit outta me.
Been following you since you started writing on Quora, really happy to see youve come a long way ❤
Excited to dig into this Q&A
Thanks for answering my question GVS about being more jacked at 50! your optimism is what keeps me and many others going 💪
I think GvS is correct in his answer. I did object to him calling me wrinkly tho😂
Im in my 40s and it's a struggle to maintain muscle even though i never stopped training
I've been lifting since my early 20s..Im fighting it though
@@slee2695 keep it up brother
51 and never been bigger or stronger. Inconsistent for years. With consistency and lifting heavy gains are there for the taking.
@@laowai2000 yeah consistency is key
I love watching these type of videos while doing cardio
In response to your statement around the 16:00 mark, this is quite true actually. We as humans are creatures of habit, and unless something happens that forces us to change and try new things, we won't. You experienced this with your QL injury, I also experienced this with my shoulder injury. I would've never switched my primary bench from barbells to dumbbells if it wasn't for the injury, yet in doing that my chest has BLOWN UP. It's also caused me to really tighten up my form & be more mindful of my volume, which is better for me in the long run & something you experienced as well.
I just subscribed you have a great show and loved the show you did on natural galant😂
Love the Q and A’s, man. Think you’d be great at love streams! Keep on keepin on, brother Geoff 💪💪
Thank you for your amazing content and congrats hitting 120k!
Currently at deload week of RAVAGE. Loving the program!
For what it’s worth I think “attempted jokes” was that person’s attempt to join in your natural self-deprecation. They just forgot that self-deprecation doesn’t work when it’s not yourself 😂 Keep doing you dawg. Making yourself laugh will always produce the most unique jokes to you, which is at least part of the reason we watch. Love the density of info in these Q&As!
I love your way of not over complicating things
amazing content!
that spike in subscribers post-shred, brother, good to see, your success is well earned
WE LOVE YOU MAN!!!!
26:52 Same. People think you're a psychopath when you don't listen to music when training 😂
Us no music mfers are a different breed.
yea ive always found music distracting and prefer to listen to my thoughts
I was here for the 30k Q and A 😌 Very well done, Sir!
gvs with the “babe, don’t move, don’t move” face 😂 33:25
Perhaps an odd comment, but the music at the end was actually very pleasant lol
27:17 I'd rather be distracted by my own music than whatever garbage comes out of the gym speakers tbh. I've suffered lifting to pop music whenever I forget my earphones
Lol one time my gym was playing slow country music 😂. That had no beat or no step to it. How do you work out to such lame music lol
I only work out to Hai La Noi on repeat
when i worked out in the gym I just tuned out the music. wouldnt really notice it. now in my home gym I lift in quiet
@@Max-fh7ij if i start listening to the same thing it kills it for me, something about music fries my dopamine
Changing the rep ranges really helped me break through some plataus
Where do we ask the questions for the next q and a?
Been a musician all my life. Playing and listening to music, but when it's gym time I too don't like to listen to music. The music at my local gym drives me crazy.
Yea I sing and all that but I just need to concentrate when I'm training
never been a musician, but I only like to listen to music by itself, purposefully. it breaks my concentration for lifting, studying, doing anything productive.
20:20 I have a gym app that when I've finished a set, I check the box and the rest time immediately starts. makes it so much easier than trying to use the phones one
A watch is a better alternative
Not really. I’ve done both, for me at least having an auto rest timer is great.
Same. Even if it's not precise, it helps me not exceed on my rest time, since I tend to extend them.
When you say 5-10 sets a week is this like 5-10 sets of shoulders as a whole, for 5-10 for front delt, side, and rear? Because that changes a lot
Question for Q&A:
Tips for the better regeneration of the nervous system? Im feeling fatiqued not only after training, but also the day after
Sleep is #1
Eating in a calorie surplus is important.
Finding time to do relaxing things like breathing exercises, some kind of yoga or stretching routine, or just anything you enjoy that takes little effort.
Also make sure you're not going crazy hard in the gym, since as a natural, the harder and longer you train in one session, the less and less you get out of it.
First of all, CONGRATS ON 120K! You deserve it man.
Second, i hope we get to see more GVS Ring training now that you are going back to normal! The back gains would be unreal!!!
For the most part I’m paying close attention to what GVS is saying but I swear every time I glance at the b-roll it’s a triceps movement lol. 20 inches here we come
The faces you make while lifting are hilarious
Your doing great I see it it took me 3 year of planet fitness to get strong again , just to be able to fo to a retro fitness gym ,something like hard-core gym, even with muscle memory I had injuries, so that didn't help, I have flexibility back and 70 percent strength, it will take another 18 months to get stronger and bigger and loosing fat, yesterday I did 4 exercises for back and I didn't go over 10 real working sets I only count the strong sets, the first couple don't count unless it gets me by surprise, the stronger you are the more sore and better quality reps I do, very similar to you, keep it up😊
33:00 what if the pump is just diminishing bc u are depleted and need more carbs? Or is that just bro science?
carbs, water, and sleep will all effect your pump on the day, being hydrated, well fed and rested should be a night and day difference to being none of them.
I think this is the first time I've seen you clean shaven and it's kind of weird. Not terrible it's just very different
18:49 haha Geoffrey going crazy on those partials
Hey Geoff, do you think you will ever release physical copies for any other books than SWEAT? I happened to love the physical book. Your humor and information were 💯😎
I have sleep Ac me , get 4 Too Five Hours perhaps a week and if I probably wouldn't sing games if I didn't work out
Im suffering from a ql injury, can you please explain what you did for rehab or how you managed to train with it without making the injury worse? Love your content!!!
Yo GVS you need a thumbnail designer, these thumbnails ain’t cutting it 😅
I like them
beardless gvs is so cursed 💀
gaunt face (aka shredded, diced, and peeled to the gills) GVS was arguably more cursed even with the beard
25:52 I go to a range from Slayer to Ariana Grande 💀💀 🦄🦄
Fucking excellent content, gotta be some of the best natural content I've seen in years 😤😤😤
The problem with not listening to personal music while training is that most gyms typically play horrible music over the soundsystem
Ayo nice video
Bro wtf!! You look sick!!
Fuck yeah! Breaking Benjamin is so good.
I agree the music one, actually. I love music, and I enjoy listening to music, but not exactly when I'm training. I don't pay any kind of attention to it, to the point that in my gym they literally listen to reggaeton mixes (yeah, that's no joke) and I don't give a fuck, I can literally filter the sounds and hear nothing while I'm lifting.
If I'm being honest, the best shit I've listened when I was doing exercise was umagumma. The album is real shit, just random sounds here and there, it's really bad. But the fact that everything is so random keeps you so fucking concentrated in lifting. It's like, it's so fucking easy to lose your mind in the exercise, rather than paying attention to the music.
I have a friend who loves metal while doing calisthenics, and sometimes I find it useful, but I always just get so focused on the movement that I don't listen to anything but blank noise, in the best case scenario.
Your funny but you make sense and that's what matters, you know I switch tempos when I'm trying to get stronger but once I'm stronger I reduce the speed, I believe it's a way of increasing strength 💪
The music question got me. I feel exactly the same, and people always get their mind blown when I tell them that I wouldn't be super sad if music didn't exist anymore 😂😂
Damn, I was shocked when you said you don't really care for music, then you mentioned Breaking Benjamin and all was right again.
music is a cope
@@MC-nt7jz what for
👍🏻👌🏻🙌🏻
Breaking Benjamin and Sum 41, hell yeah brotha, respect!
Here for the abs video request
How many times a week do you train?
6
Liked that his example of an exercise you can kill yourself doing 1 set of was RDLs. Did my 3 sets the other day and I’m still shook
16:17 Can confirm, recovering from an inguinal hernia and hip impingement related to surgery has made me twice the lifter I used to be
I'll try to keep this short, I can maintain my weight on 3000-3200 calories and need to lose 25lb which will get me looking pretty damn lean, I am also an advanced trainee with a 640kg total on the big three.
I am considering dropping my calories to 2000 instead of a modest 2500-2700 to try and get it over with soon as I don't really have urges to indulge like ever and I am not even that hungry for most of my diets. This would be the first time attempting it in such away as opposed to 300kcal drops each time weight loss stalls. Considering adherence would be perfect, are thjere any downsides regarding the weight loss rate, amount of muscle lost etc?
From what I've seen and experienced, rapid loss in the first few weeks/first month is not that big of a problem but it becomes a problem when you do it long term. You are more advanced than me and you've probably been through more cuts than me so think back to previous cuts and compare with that, it is after all highly individualistic.
I too have maintainance calories if about 3000 and I've found that I lost 7kg in 2 months from being on 2400-2500 these entire 2 months, if that amount of weight loss is ok for you, you could try cutting on 2400-2500 calories? I feel like less than that and performance in the gym might drop too much, but again, it is individual so see how that works for you.
Do you find some machines to be just too small for you? Some brand have machines with too little range of motion for example cable row with short cable. You are a big guy. Have you use such machines and if yes do you have any tips?
first time I was this early I came out of my dad's balls
over the past 8 months or so my training has been inconsistent, yet I'm around the same body weight while being my leanest ever (still around 15-20ish% with ok muscle mass. I'm 6' 2" and 175-182 lbs). is this genetics or is this something else? also is getting back on the calisthenics grind or getting a solute strength with weights better when getting back into fitness? I'm 16 btw
Are you not happy with your progress in the past 8 months and asking if it's genetics? As you yourself said your training has been inconsistent, so there's your answer. For the second question: whatever you prefer, both have merits, combine them imo. Train weights but also get stupid strong on weighted calistenics, I've yet to see a guy who can rep 40 additional kg on pull-ups and have a small back, calistenics are great and so are weights.
Also, you're still 16, don't worry about stuff like "genetics" and "the best way to lift" and stuff like that. Just have fun with it, be consistent, have a progression principle in mind and gains will come, good luck 💪
Those are newbie gains + recomp. Not genetics, that's normal. You can see your "genetics" around the 2-3 year mark, tons of intermediate lifters get stuck there
The muscle group question was crazy to me. I do 20 - 25 working sets per muscle group per week all 0 - 2 RIR, including atleast 1 drop set per muscle group per week. I do a two day split so it's around 10 - 12 working sets per muscle group on the day. For example Monday it'll be 4 sets of bench, 3 sets of incline DB Press, 3 sets of flies, 3 sets of Crush Press followed by 3 sets of OHP, 3 sets of round the world, 3 sets of shrugs and a little bit of core which all takes me 1hr 30m - 2hrs which I knew was a little above average but how would you even do a split on 10 working sets a week? 3 sets of Bench, 2 sets of DB press and 1 set of flies?
find frequency and divide total sets by that. 20-25 sets per each muscle group is on the high end of volume and most wont need/recover from that.
if i do laterals and arms to failure for a long term period can i continue at the same rpe/rir or will i have to push that threshold more and more overtime
Is the incline barrel press good for targeting the upper chest? I want to do these instead of incline dumbbell bench press because our gym has dumbbells till 25 kg and I have maxed it.
What IF I'm stuck on same weight over and over and constantly doing similar amount of reps? Do I just increase the weight?
maybe rotate exercise or work in a different rep range for a while.
I like that you are not dogmatic and emphasize that people should independently figure out whats best for them. However, I also think people are asking to get your personal opinion based on your experience...so be careful to not be too ready to agree. For example, a full body workout each day is pretty clearly not a good idea for most people. It takes a while for a muscle to repair (minimum 48 hours and longer if a person is older). Muscle recovery is where strength and growth comes from, Most new lifters are going to wonder if doing something everyday would be good (it sounds good) but they would be much better served by saying to try a plan that gives enough time for a body part to recover and grow.
23:34 Geoff I maxed my adductor machine and added a 45 on it and can do it for 23 reps w great form. Some adductor machines are really light and my legs are a weak point. However ur legs are wayyyy bigger than mine.
Reverse lunges nice and deep will hit the adductors well. I also feel adductors after closer stance hip hinges like rack pulls and RDLs. Deep single leg press with wider stance too. You may already be doing those.
After the first episode of prison roid break geoffrey michael schofield his beard falled out the hair gotting thinner after the 6 months on tren he can not longer hold his khali shredded muscle prison physique wit caped delts the hairline got a divorce or his bloodwork got red band trailer he used the excuse after he gained 14kg in one week he bulk again or called a Basketball rebound withhhh nooooooo balls in the next episode whe will see the natty became daddys and get the treeeenn love you guys
Baby Geoffrey answering questions.
The sleep question is something I often struggled with and now I will return to as recently my child was born :)
I often wondered if I was going to have not enough sleep (like days were I worked until 23 PM) and getting in a workout would take more time from sleep, is it worht it? But even just for consistency sake I found that YES.
Thank you for the answer in this Q&A.
I also don’t listen to music when I do strength training even though I am musically inclined. The music ends up becoming a distraction for me as I start to focus on the melodies, harmonies, rhythm, and chord progressions.
8:20
WE MADE IT ON THE CHANNEL BOYS
Did you create a second channel called crew aesthetics?
the strain faces kill me lol
Start with 10 sets per week for each muscle group. Ie, bench press 3 sets and Flys 2 sets 2xs a week?
Sounds reasonable to me. Maybe could change up the second day, doing incline bench or close grip, with a pec dec or cable fly.
@4:30 how old did you say you are now?
1:50 lifting 50lbs for 10 reps and 4 sets is the same as lifting 100lbs for 2 reps and 10 sets. Same total volume. Total volume lifted is what counts.
yeah not in hypertrophy training. Total volume essentially means basically nothing in hypertrophy training my brethren
29:18 What if not training means you can get ~2 more hours of sleep because you don't need that time for training instead?
I would make the argument that sleep is better in that case.
Obvious response here:
For getting big and strong, training is better than not training. However, for best recovery, sleeping is better than not sleeping haha. If you train 3/4 days a week and feel that your gym progress is good, yes get your sleep on your training and rest days.
Interesting. It’s the opposite for me with music. I put on a song I connect to and it’s almost like performance enhancing war drums
that's a crutch
haha, right.
people be like, what kind of music you like? for quite some time it'd just be, idk. eventually found some old music, but yeah, it definitely is periphery stuff. odd how some people worship music. probably in part it's a social cohesion thing or an identity thing.
still listen to background music while lifting. Chrono trigger ost.
Attempted jokes? You are hilarious
Doesn't testosterone considerablly decrease each year naturally after hitting 40? Like you won't be able to build more muscle as an advanced lifter than you will lose on account of being past 40.. or are we talking TRT?
I am 60, lifetime natural, no TRT and started lifting at 41. I added plenty of strength and muscle (~20kg) despite doing powerlifting and not bodybuilding. I'm not as lean as Geoffrey but I have a similar amount of muscle. Your testosterone goes down but that probably has nothing to do with anything. I'd probably be stronger, bigger and leaner if I'd started earlier but there's no point to sabotage yourself by negativity.
It decreases slightly year after year but remember that it takes significantly less stimulus to maintain muscle then it does to build it. If sarcopenia is inevitable (and im not convinced it is) then the loss would be pretty minimal iyear on year if injuries are managed and training continues.
Pretty sure I even saw dr. Mike talk about this before, there is no way GVS will look better at 50 than he does now. Maybe you can maintain your mass through your 40s, but the peak cannot be 50. Also, no way in a hell a natural 60 year old looks similair to an advanced lifter like GVS after his big cut c'mon
@@DaLordIsBack1 Do you know who Jeff Alberts is?
Literally a long-time competitive bodybuilder who probably takes TRT beside actual non-stroid compounds for stage performance like clen or ozempic.. anyway never heard of him until now, but I am guessing he still looked better early to mid 40s compared to right now?
GVS has strangely similar facial features to big lenny...
Hell, I don't know what is wrong with my youtube. I never get notifications when someone does a community post.
Regardless, someday I will be able to submit a question XD .
How to track unconventional sets: If you're cheating, write down how man clean reps you got and omit the cheat reps. They are basically unquantifiable. For myo, standardize the rest breaks and mini sets to a specific goal number. When you can reach that number or need more than the standardized rest to do so then stop the set.
21:49
For me I don't track them at all, I just go by feel to destroy the muscle, since intercity techniques are not my main muscle builder. My philosophy is, actual sets are the cake, drop sets. cluster sets, etc are the cherry on top, did I eat my whole piece of cake? YEAH, do I like to add some cherries to it?
maybe yes, maybe no it depends.
Bigger by the day
16:05 prime physique
You move up in weight when the current weight suddenly feels easy.
.
Your current weights often don't suddenly feel easy haha, especially if you lift heavy (3-5 rep range) haha
@@RDS_Armwrestling No, but that is not an optimal range for hypertrophy, either :)
Nope, when you hit your target reps.
225 first set of 8? Up the weight. 225 first set of 6? Down the weight.
Rep range: 6-8
Maingaining was the biggest waste of training i ever did. Think I gained 2 pounds in a 6 month period, and I'm nowhere near advanced 😂. Also as a fellow motor unit Moron im also often a person who does a lot of sets to feel them properly out and get a good stimulus.
Advise that for health you dont have more muscle at 50 than you do right now.
Bro really awoke his inner mark with that sets of 5
Geoff's the guy that wears ear plugs in the gym lol
Whos the new born
You look more swole with that type of hairstyle.
4:37 damn people are just soo stupid, 50 isn't old if u take care of your body, it is very posible to gain a lot of muscle in in your 50s even if you aren't a noob