If you're sick of the BS that most influencers spew, grab a copy of my book, it'll show you how to ACTUALLY maximize your progress in the gym. It's 200+ pages with no filler, all useful and practical info. Includes: -Detailed Programming Advice on How To Write Your Own Training Plan -HUNDREDS of Exercises (With pictures+descriptions+how to program them) -How to Bitch Slap your Plateaus -Injury Risk Reduction Advice -Cardio to Drop Fat+Increase Work Capacity -Optimal Equipment -Multiple Full Templates and MUCH MORE! Check it out, it's not even hundreds of dollars like SOME in the fitness industry charge... www.verityfit.com/product-page/sweat Or, you know, spend $20 on a shitty template that only an enhanced lifter will benefit from. Up to you. Gallbladder God, OUT!
Hey Geofrey when the f*** are you gonna go work out in a state of the art gym, don't they have those in China? Or wherever the f*** ur at, anyways don't you like working out in modern-day gyms with state of the art equipment and real weight racks and better and more barbells, dumbells, benches, and real equipment, get of the stone age. Bedrock is gone, step into the new millenium. Don't they have modern weightlifting machines in China or are they limited in equipment because everything I see you workout your in some backwater gym. Is the boonies all you can train in really?
IMO Ryan's high rep, low weight, short rest workouts make his followers feel like they are growing since it is all pump work, which feels good and fills your muscles. But the research is clear on challenging sets with a small progressive overload over time is how you grow and get stronger. Hysterical roast on this one Geoff, well done sir!
For sure. Beginner gets a sick pump (and super sore) and thinks it's a genius training style. Maybe even some extra glycogen storage. But then keeps doing it for a few years and wonders why they haven't made progress for a long time. That's me. That's literally me from year ~2 to year ~4 of training.
Exactly! I would also add that his workouts fatigue you alot (I did try in the past … don’t judge lol) so you feel that you’re really doing something effective but it’s honestly all fluff and not beneficial long term.
So I've taken a 62lb kettlebell and just held it in a flexed position. No reps, no range of motion, all time under tension. Works great for building strength. But the best for size is just normal tricep and preacher curl work, and progressive overload that noise.
@@richard99970 Gear exaggerates what you would be without it. Look at the first mass monster of the 90s Yates. He has been off gear for decades and still has 19 inch calfs. Most men couldn't get 19 inch calfs even with gear.
Seems like today's a good day to take down bearded hacks. I find it humorous that Ryan would make a video about how to get 19 inches arms when the average member of his audience painfully reaches the upper 14s with the help of winter blubber. Priorities out of whack, physique of a tack.
Proud Noble Natural and viewer of NH. 18.1 inches measured yesterday after tricep workout so no bicep pump. 21, natural, not fat. I dont even listen to these steroid hacks as you say NH. Just staying on my natty path and making gains. Maybe I should focus on my arms to see if I can get over 19 inches. There were times in my training where I didnt even train biceps cuz I started getting stretch marks because they were growing fast, but fuck that I don't care about that anymore. Btw glad your channel is back NH!
You expertly took on another bearded hack today. Seems to be a great week for this trend. Haha! Their time in the spotlight limited, but those like you & Geof who operate with honesty & integrity will be around for the long haul.
Dude the pic at 11:54 is mind blowing that you started there. That should be inspiring for a lot of people who are wondering if they can get big naturally.
Wow literally those pictures of you just gave me such inspiration. I started out like your first picture... or skinnier... now I'm kinda like your "plateau" picture... and you currently are goals! Thanks man. I appreciate your content.
I noticed this when I started lifting. People told me not to lift heavy and focus on the contraction if i wanted to gain muscle because I’m a ‘bodybuilder not a powerlifter’. This was ok for a bit just getting used to the exercises but I plateaued very quickly. When I focused on increasing my strength, that’s when I gained actual muscle.
Same here. Was in lanklet purgatory until I gave up on bodybuilding and started focusing on pure strength. Lo and behold, the gains started piling on rather quickly with a lot less body fat than I expected on a bulk.
In bodybuilding there is a lot more crap information than in powerlifting so it seems easier to get gains but if you started training like good natural bodybuilder you will look much better that when training like a powerlifter
You need to be fully connected, one with everything Geoffrey, like Zen😁 Feeling those micro-tears as you isolate the fibres. Harness the good block the bad. Feeling the flow, working it.
The problem with the fitness industry is the same as churches. The actual reality is there are a handful of good workouts that work and a handful of strategies that work. Its very simple. After that its just a lot of bullshit and horrible new ideas to have something to still talk about.
As someone with pretty ok arms (my smallest arm is 16.75”) sure 19” could be possible. BUT I’m 6’4 236.4 lbs this morning, and pretty lean, maybe 17% body fat measured not flexed arm extended. The reason they’re large is due to the size of me. Depending on your proportions it really can change severely
Great video. Bicep measurements online make me laugh sometimes, as they look large relative to the person and their overall size and leanness. Since I have started taking lifting seriously and bulking the last several years, my roommates and coworkers have said things like "I bet you have 18in arms" and they're surprised when I'm like "No man, they're 15.5in" (Without a pump, I know people say your pumped arm is your measurement, but my goal is 16.5in arms without a pump so I don't wanna take away my motivation by telling myself I'm almost there already) For reference, I'm 6ft and 225lb, maybe 15-16% bodyfat. My legs are huge compared to my upper body (at least I think so, I feel like it makes me look uneven) as I have 27.5in thighs, maybe over 28in now, I haven't measure in a while. Most people in real life have RARELY seen someone with lean 18in arms. It also amazes me how many people watch fitness content of some kind but don't work out. Whole lot of people out there watching fitness content that are "planning to start going to the gym soon" but hey, if they eventually make it there, I guess I'm not against that.
I did Ryan’s garage program. Biggest gains I’ve ever had. I like jokes, he’s funny. I don’t take his jokes literally though. I don’t mind trying a bunch of different programs. You can learn new things from everyone. Next program for me is Jeff Nippards PPL program. And I’m definitely buying your book.
It's crazy how fast people's perceptions shifted. For a long time guys like Humiston and Doucette were the big dogs, but now it seems like every single channel is calling them out on their bullshit. Natties taking over TH-cam big time.
@Gibran Camus I think you’re spot on. The demonization of fake nattys goes hand-in-hand with the current politics regarding obesity as well. That will also get old when people realize they feel sluggish, are more prone to disease and the average person still doesn’t find extra fat to be attractive.
I enjoyed the video! as someone who has completed Ryan's 30 Day garage program once and went to a moderate PPL program, now I am doing his garage program again. During my first time in the program I gained a decent bit of size and a more desirable body comp. (Sups: Creatine and Whey) all Natty. during my PPL program I found it too easy, I did the PPL for 9 weeks and leaned out but via my diet but that's it.. I am starting the garage program again but this time will track my stats better. personally I enjoy the tougher workout but the science can't be beat. either way you earned a sub from me! good content look forward to more.
I like listening to Ryan because of the way he invoke's Poe's Law. He over-the-top embraces his internet personality. He hasn't reached the level of meta that Ryan George has, though. "So you have a bicep routine for me?" "YES, SIR, I DO."
Its Sunday, its a rest day, I dont have shit to do besides get ready for the week ahead. I click the bell to see whats been uploaded and there is new content by Geoff, NH, and Bald Omni man all ready to go. This is going to be a fabulous time
For me, heavy compounds are the way to go for arms, especially triceps. I switched to weighted calisthenics with some bodybuilding recently and my arms finally started growing. Before I used to chase the pump and did high reps.
@@Vitorruy1exactly! like no doubt someone with those lifts will probably have fairly impressive arms, but the guy who has those numbers AND has some serious arm isolation under his belt? his arms will mog the first guys any day of the week
@@GVS honestly man, your skills in editing and the comedic timing is impressive. Sure, you're no professional editor, but you have made huge progress. It's hard enough to come with content, script, etc. Impressive progress for a one man show. You should be proud. Props to your wife for probably putting up with your endless hours of screen time, haha.
My brother did wrist curls with a 10lb dumbbells 30 minutes everyday for 6 months straight and his forearms exploded. The same 10lb dumbbell. So high reps does work for some muscle groups. I've seen it with my own eyes.
Im trying something like this for a bunch of muscles groups. I do isometrics tho so I dont screw my joints doing a bazillion reps. Time will tell if there's any benefit.
Wow, so if one person can benefit, that means 8 billion people can benefit! Thank you for your incredible findings, this will revolutionize the industry! Sarcasm aside, how advanced of a trainee was he, was the growth linear or most of it at the beginning, did he keep adding more reps as he went on through the months? Did he go slower? Did he do literally anything else? How old was he? How good are his other muscles? Did he gain weight? There are so many factors as to how this could happen, there’s no way to quantify one thing that must have caused his growth because there were way too many untracked variables in that “experiment”.
Since I’ve found that arms recover really quickly, even though I’m doing ppl, I’m doing a couple of sets for triceps on pull days and couple of sets of biceps on push days.
I bet I look like you when I struggle! Feels like we are about to crush a lions head in the jungle and we need to give it all we have if we are going to do it 😂
I feel like the higher the reps the harder it is to progressive overload. Personally I could do 20 reps one day with a weight and 40 reps the next day, it just burns a lot to work in that rep range and the amount of reps you actually get is more based on how resilient you are that day than actual strenght. It's just painful and not needed.
I’ve always hated the term ‘mind muscle connection’ like you said, I think Focusing on specific muscles during compounds can help, especially with developing proper form. But this whole ‘Mind muscle connection while you do isolation curls’ is pure bullshit.
Funny though, I watched two more videos tonight, one an IFBB Pro training shoulders said, “connection” within one minute and repeated it, the other a BIG trainer of others and… connection! I can now feel (connect) my lats and middle back and side delta better than ever. Why? Including lighter weight high rep sets concentrating on that feeling. Result… more growth in 5 weeks back in the gym than years previously banging out (just) heavy sets.
Rather convenient that his workout can *"GUARANTEE"* 19" arms, but he doesn't even know his measurements to prove it. It's also extra convenient that knowing your arm size makes you a horrible person, so he preemptively shames you from even being able to verify his claims before even starting. Now he can make whatever absurd claims he wants without having to prove them, and without being held to any scrutiny. How convenient. It's all rather nice and convenient for him of course. But somehow he *knows* this will get you to 19", even though he doesn't measure his and believes that measuring makes you a bad person? So then how does he know? He couldn't have tested it on himself or anyone else. He _just knows,_ of course. How convenient. I'm curious if he'd ever apply this logic to other body parts. If knowing your arm size makes you a terrible terrible person, then what about leg size? Waist size? Neck size? Calf size? We should be logically and morally consistent, right? On top of being consistent, we should be sound. Can he explain *why* knowing such makes measurements makes you evil? No? Of course not. It just does. How convenient.
@@GVS historical precedent before commercialization of steroids...but I think you have a point that it seems unlikely in the current era to have 20 inch arms without steroids. I don't think arms want to be that size.
I have been lifting pretty seriously ( 5 days per week ) for 13 years.. started with 13" arms today close to 17" and I would say most of the growth happened in the first two years.. I try like hell to get more on them but its a biiitch lol.. Genetics play a role for sure since people do say biceps are the claves of the upper body, but just gotta keep going hard..
Here before the humiston brain slug invasion. "You can say what you want but I personally got amazing progress from Ryan's programs. Don't knock it til you try it. " - super real person
Great info, Geoff!! What are your thoughts on the gironda 10x10 methodology? I think it's probably more cimmonly known as German volume training these days, though.
I did a video on GVT a few months ago. Gironda was more well known for 8x8 I think. Either way, I generally recommend training heavier with longer rest times.
I was actually subscribed to Ryan’s channel until I saw that 19” arm video. I found his sense of humor funny, but the amount of variety he recommends is ridiculous and overwhelming.
These gym jedi normies talking about connection being the most important are forgetting that training and tinder are different things. We don’t lift for girls, we do it for the Republic 😤
I get the idea that the Contraction isn't 'everything', however myself and most of the guys I've lifted with throughout the years have seen our best results when we stopped just lifting and focused on activating the muscles we wanted to work. I can do heavy sets of 10 on Curls and feel it less than a set of 6 or 8 where I really focus on that bicep Contraction in particular on the same weight. It's not 'everything' but to say it's next to nothing is also not true cause it should be a useful tool
If you buy into this your just like the people listening to any other creator he picks on. You started off basically ragging on Ryan's personality?? I guess the claim is that he puts on a persona for his videos but that's every TH-camr including your self. It's a normal human reaction. Then you proceed to criticize his techniques and finally after each rant you stop and say well I do believe there's a time and place for this. Really?? When? Where? I thought I was listening to the "good fitness TH-camr." Fucking ridiculous. All of this shit is the same quit acting like your some different shining light in the fitness world. Everyone has pros and cons to the content they create. Just watch a little bit of everyone and take the good out of it. What progress is the average fitness TH-cam watcher gonna loose by trying some of Ryan's variations? The average TH-cam fitness watcher isn't training hard enough for ANY exercise to be effective!!!! So what does it matter maybe some of Ryan's variations will accidentally force them to train hard for once and they will grow from it. If you went from watching someone like Greg or Ryan everyday to now watching this guy you've been had.
I have 16'5 inch arms and I have very above average arm genetics I'll probably hit 17" naturally and plateau but that's very realistic most people will not even have arms as big as mine and there are some who naturally will it's important to be realistic
It’s all much more simple in the beginning than everyone wants to believe. If a beginner does a suoer basic, and proven to work (on beginners) program they can gain for 1.5 to 2 years. Squat, deadlift, press, chins, bench, row. Then throw in whatever curls for the girls you want at the end. Eat enough, avoid injury and keep adding weight to the bar. When it stops working, pick an intermediate program and stick with that until it stops working. Repeat. It just can’t be sold. You have to pretend that your special way is better. It’s all the people trying to make money that are over complicating it.
7:55 I've watched around 50 of your videos and they're all sprinkled with humour, but because of this moment I hereby declare you as the funniest fitness channel
I probably over trained my arms over a 10 year period. Used the basic Olympic barbell and dumbell skull crushers matched with progressive overloading. Started off with my heaviest set for 3 sets of 5 barbell curl with tricep dumbell skull crushers in between for 3 sets of 7. Next sets reducing the weight by 10kg for 3 sets of 7, dumbell skull crushers in between also at a reduced weight of 2.5kg for 3 sets of 10. After another 3 sets at a reduced weight of 10kg for 3 sets of 10 barbell curls and a reduced weight of 2.5kg for dumbell skull crushers 3 sets of 12. Yes each set was a super set with curls and then straight into skull crushers for one set. Completely natural and at my peak I was curling 100kg with my arms touching 21 inches. My form was not the most strictest but it was good enough for growth. I've cut down for a better physique now, lost about 8 to 10 kg and now my arms are 19 inches so seeing this video makes me feel pretty good I can't lie 😅
generally i like Ryans videos to be honest, its nothing revolutionary and i dont care about the "guarantee", some of his variations of exercises are still in my workouts somewhere because i just feel them better than others, does it mean they work better? no, i personally just feel them better and some are really nice on injured joints, but the thing is he kind of brings it over like "watch the video and do this, that and grow like crazy" with exercises that are really advanced, if you started working out 2 month ago some of his ex. are nearly impossible to connect with if you dont have the mindmuscleconnection and dont know when and where your synergistic muscles jump in ( his latpullover variation where you stop at the triceps takeover is a good example ), but sometimes, actually pretty often, he overcomplicates certain exercises like Jeff (Athlean-X) to a point where you move in such tiny movements that its basicly wasted energy
Arnie became an over blown puffed up muscle head when he started on roids. Unfortunately he along with the Weiders ruined bodybuilding. When I worked out at Bill Pearls years ago he said to me be consistent and work harder than last time and you will grow. He was right.
Explosive in concentric, slow in excentric, if you want, pause in stretched loaded position. Partial reps help too. 3-20 rep range depends on muscle group, but for most of the time 5-10 reps(for me) Volume training or high intensity both work, but has both pros and cons. But if you want to get one body part or lift to the next lvl, train heavy and frequent and with lots of volume for a period of time till you can't anymore, then rest for 2 weeks. Just look for" nucleus overload" from migan. But for every training style I think you have to go to failure with the last rep, that's the most important, no reps in reserve shit.
"throwing in biceps and triceps at the end of your upper day doesn't do anything" *throws in biceps and triceps at the end of arm day instead where they'll be even less fresh...* i do get relatively sick of the notion that things at the end of the workout can not be trained with significant effort. It really doesn't make any fucking sense. If you pre-fatigue your biceps with pullups and rows to such a point that you can not curl then congratulations your biceps are fucking well done, if you didn't then congratulations you get to do bicep curls until they're well done.
The mind of a religious person: Do this and pray and you will get what you desire. When your desire does not come, you are blaimed for having unconfessed sins in your life.
Could you make a video on how you use full body workouts to grow and how you structure them. Also how do you not waste a bunch of time warming up each muscle for each exercise. Thanks.
While I'm aware that bodybuilding as an industry is BUILT on false claims, I find the point of Humiston's content to rest in his demonstrating lifting form and inspiring people to get in the gym and lift. His "guarantee" that you will achieve something he has no idea whether HE'S even achieved should be proof enough that he's being ironic and that the point is not that his FREE youTube video actually comes with a "money-back guarantee." He sells a relatively cheap program for those who benefit from such things (I don't), but as hustle-artists go, I don't find him to really rank with the "6 Pack Abs" guys or even the old-school supplements-salesmen with their claims of getting you big as Arnold if only you will purchase their doo-doo in a jug. This guy, by contrast, appears simply to be being ironic. On purpose.
I could not get any chest growth until I made the connection. Now I get growth. I have lifted much more weight before but did not get growth. So: no. Not for me.
There’s a guy in my gym who trains six days a week and maintains around 10% bodyfat. He is naturally an ectomorph so it’s hard for him to build mass. His workouts are based around high reps and lots of sets I have actually seen his muscles atrophy over the last year, especially his arms. I would really like to say something to him, but it’s none of my business. I have found that for me, outside of compound movements, training my biceps exclusively one day a week has been working. I train my triceps twice a week. In both cases I perform three different exercises. I do a warmup set and then pyramid up to heavy weight and 6-8 reps and four sets. I’m a firm believer that you cannot continue to grow muscle without progressive overload.
Hey Geoff, I have been training and researching exercise science for over 20 years... and I suscribe to Ryan's channel. Would I recommend his channel to my son who knows nothing about training? Course not (I have linked him to your channel for the record, and some others like massive iron channel, jeff nippard, alexander bromley, brian alsrue) However, Ryan does actually have some great bits of advice hidden in the mud, and some great exercise variations that more experienced and knowledgable lifter can incorporate into their training where needed. The trouble is, the majority of his audience can't seperate the wheat from the chaff and don't know where, when and why to apply some of the good bits of advice.
Might be the occasional gem, sure. I'll admit that. And Ryan sometimes says his channel is for advanced guys. But he must know the majority of his actual audience are both young, and natural, and beginners. So they'll really get almost nothing from his content and just spin their wheels.
If you're sick of the BS that most influencers spew, grab a copy of my book, it'll show you how to ACTUALLY maximize your progress in the gym.
It's 200+ pages with no filler, all useful and practical info.
Includes:
-Detailed Programming Advice on How To Write Your Own Training Plan
-HUNDREDS of Exercises (With pictures+descriptions+how to program them)
-How to Bitch Slap your Plateaus
-Injury Risk Reduction Advice
-Cardio to Drop Fat+Increase Work Capacity
-Optimal Equipment
-Multiple Full Templates and MUCH MORE!
Check it out, it's not even hundreds of dollars like SOME in the fitness industry charge...
www.verityfit.com/product-page/sweat
Or, you know, spend $20 on a shitty template that only an enhanced lifter will benefit from. Up to you.
Gallbladder God, OUT!
I'm going to buy it! Lunchbreak today at work, its going down!
@@sheend Appreciate that, enjoy!
@@anysimmers8702 👊👊
Every video of his start with ok if you want
Hey Geofrey when the f*** are you gonna go work out in a state of the art gym, don't they have those in China? Or wherever the f*** ur at, anyways don't you like working out in modern-day gyms with state of the art equipment and real weight racks and better and more barbells, dumbells, benches, and real equipment, get of the stone age. Bedrock is gone, step into the new millenium. Don't they have modern weightlifting machines in China or are they limited in equipment because everything I see you workout your in some backwater gym. Is the boonies all you can train in really?
Just tried this workout. My arms were 15” before, I think they’re 22” now but idk for sure because I’m trying to be a better person.
I spit my coffee laughing
if you followed the workout they can't be more or less than 19
😂😂😂
Lmaoo
my man, that is sensational 😂😂😂
My biceps measure 20 inches cold. It was cold outside, so I put on a thick sweater and coat, and measured my biceps.
Put on two more sweaters next time. Progressive overload is key.
@@LongStar117 Alright! here I grow again.
I lold😂
That's technically enhanced, a natural would have worn a gillet...
At least he didn't specify that it's guaranteed in 22 days
lol
IMO Ryan's high rep, low weight, short rest workouts make his followers feel like they are growing since it is all pump work, which feels good and fills your muscles. But the research is clear on challenging sets with a small progressive overload over time is how you grow and get stronger. Hysterical roast on this one Geoff, well done sir!
For sure. Beginner gets a sick pump (and super sore) and thinks it's a genius training style. Maybe even some extra glycogen storage. But then keeps doing it for a few years and wonders why they haven't made progress for a long time.
That's me. That's literally me from year ~2 to year ~4 of training.
Exactly! I would also add that his workouts fatigue you alot (I did try in the past … don’t judge lol) so you feel that you’re really doing something effective but it’s honestly all fluff and not beneficial long term.
@@GVS it works great with gear tho...
@@scottw3780 yup. and that's a big part of the reason people GO on gear, they get shit results then juice up, then anything works.
So I've taken a 62lb kettlebell and just held it in a flexed position.
No reps, no range of motion, all time under tension.
Works great for building strength.
But the best for size is just normal tricep and preacher curl work, and progressive overload that noise.
The key to 19inch arms is to blast gear for decades like Ryan.
even then that wont apply to 99% of gear users, even abusers
Yeah 99 percent people on steroids would never even look like him due to his superior genetics@@bearshapedbubs6626
It's all down to genetics. Even with gear you are going to have to really work hard to bypass genes.
@@richard99970 spot on comment! Sums up the whole game bro
@@richard99970
Gear exaggerates what you would be without it. Look at the first mass monster of the 90s Yates. He has been off gear for decades and still has 19 inch calfs. Most men couldn't get 19 inch calfs even with gear.
Seems like today's a good day to take down bearded hacks. I find it humorous that Ryan would make a video about how to get 19 inches arms when the average member of his audience painfully reaches the upper 14s with the help of winter blubber. Priorities out of whack, physique of a tack.
Atrophied sack(thanks to the gear)
Proud Noble Natural and viewer of NH. 18.1 inches measured yesterday after tricep workout so no bicep pump. 21, natural, not fat. I dont even listen to these steroid hacks as you say NH. Just staying on my natty path and making gains. Maybe I should focus on my arms to see if I can get over 19 inches. There were times in my training where I didnt even train biceps cuz I started getting stretch marks because they were growing fast, but fuck that I don't care about that anymore. Btw glad your channel is back NH!
Crying now. Mines are only 14.5” cold😅.
You expertly took on another bearded hack today. Seems to be a great week for this trend. Haha!
Their time in the spotlight limited, but those like you & Geof who operate with honesty & integrity will be around for the long haul.
7:54 had me dying on the floor Geof!!! 😂 That was the icing on the cake for me so far! Haha!
Got me too 🤣🤣🤣🤣🤣
lol....'I promise I'll try be respectful!'
I almost spilled my coffee 🤣🤣
Just found this guy. Hes pretty funny
So, I'm training neck using occlusion techniques on a bosu ball, on Ryan's recommendation. And I'm seeing grea...choke...gasp...arrggg...
I did the same on my junk. Boom, 19 inches!
Dude the pic at 11:54 is mind blowing that you started there. That should be inspiring for a lot of people who are wondering if they can get big naturally.
It felt very odd editing that part!
In Ryan’s defense I think the original title for his video was “How to get 19 inch arms: reps and dosages”
Geoffrey: “I will try to stay respectable”
Title of the video: “Ryan Humiston is a total Joke” 😂
Yea I may have failed.
@@GVS it’s okay. You still have my respect ❤️
Wow literally those pictures of you just gave me such inspiration. I started out like your first picture... or skinnier... now I'm kinda like your "plateau" picture... and you currently are goals! Thanks man. I appreciate your content.
I remember being so chuffed I'd gone from around 12.5 - 15 inch arms in my first year of lifting, before realizing it was mostly fat, RIP
I noticed this when I started lifting. People told me not to lift heavy and focus on the contraction if i wanted to gain muscle because I’m a ‘bodybuilder not a powerlifter’. This was ok for a bit just getting used to the exercises but I plateaued very quickly. When I focused on increasing my strength, that’s when I gained actual muscle.
Same here. Was in lanklet purgatory until I gave up on bodybuilding and started focusing on pure strength. Lo and behold, the gains started piling on rather quickly with a lot less body fat than I expected on a bulk.
I believe (especially if you are natural) the strength/size cycle of gainz is important. The stronger you get, generally, the bigger you will be
In bodybuilding there is a lot more crap information than in powerlifting so it seems easier to get gains but if you started training like good natural bodybuilder you will look much better that when training like a powerlifter
Old-school bodybuilders used to build a base physique training like powerlifters or even Olympic weightlifters.
Obviously overload on compounds. Focus on contraction with your isolations
Ryan tries to be funny and hes not
He is fkn horrible. Steroids abuser trying to look good for beginners
You need to be fully connected, one with everything Geoffrey, like Zen😁 Feeling those micro-tears as you isolate the fibres. Harness the good block the bad. Feeling the flow, working it.
🤣🤣🤣🤣
The problem with the fitness industry is the same as churches. The actual reality is there are a handful of good workouts that work and a handful of strategies that work. Its very simple. After that its just a lot of bullshit and horrible new ideas to have something to still talk about.
THIS...
Oh man, I hate it when I’m trying to do preacher curls and my left nipple takes over the entire movement. Thank god for Ryan 😜😂
As someone with pretty ok arms (my smallest arm is 16.75”) sure 19” could be possible. BUT I’m 6’4 236.4 lbs this morning, and pretty lean, maybe 17% body fat measured not flexed arm extended. The reason they’re large is due to the size of me. Depending on your proportions it really can change severely
Great video. Bicep measurements online make me laugh sometimes, as they look large relative to the person and their overall size and leanness. Since I have started taking lifting seriously and bulking the last several years, my roommates and coworkers have said things like "I bet you have 18in arms" and they're surprised when I'm like "No man, they're 15.5in" (Without a pump, I know people say your pumped arm is your measurement, but my goal is 16.5in arms without a pump so I don't wanna take away my motivation by telling myself I'm almost there already) For reference, I'm 6ft and 225lb, maybe 15-16% bodyfat. My legs are huge compared to my upper body (at least I think so, I feel like it makes me look uneven) as I have 27.5in thighs, maybe over 28in now, I haven't measure in a while. Most people in real life have RARELY seen someone with lean 18in arms.
It also amazes me how many people watch fitness content of some kind but don't work out. Whole lot of people out there watching fitness content that are "planning to start going to the gym soon" but hey, if they eventually make it there, I guess I'm not against that.
Lucky to have guys like you and Steve Shaw in the community to set this stuff straight smh 😂 Also just watched your podcast with AD, awesome stuff!
Link please
@@daveoalumbo6016 th-cam.com/video/CYTkxvRaKBs/w-d-xo.html
Thanks! And GVS is a breath of fresh air in this industry.
I'm 5'5". Do you know how ridiculous I'd look with 19" arms?
I am 6'4 with 18 inch arms and I see someone with bigger arms maybe like once a month.
I did Ryan’s garage program. Biggest gains I’ve ever had. I like jokes, he’s funny. I don’t take his jokes literally though. I don’t mind trying a bunch of different programs. You can learn new things from everyone. Next program for me is Jeff Nippards PPL program. And I’m definitely buying your book.
Jeff nippard program will definitely get you better results almost 100 percent gurantee
Stop buying programs and do it yourself
@@roberttrent4388 if he has money whats wrong with it
@@Pytliczello give me the money in exchange for advice on how to cut excess spending
Ryan went from actual good youtuber to instagram fitness youtuber in a few years
To invoke RDJr: Never go full instagram.
Hard not to sell out if you are guaranteed 100k views a video
Joycon men
Problem is, you just eventually run out of content...there are only so many exercises you can do.
It's crazy how fast people's perceptions shifted. For a long time guys like Humiston and Doucette were the big dogs, but now it seems like every single channel is calling them out on their bullshit. Natties taking over TH-cam big time.
No doubt 💪💯
People finally calling out bad training from men who've made most of their gains through injections rather than training.
I still remember what happened the first time Geoff called out Ryan.
@@Pedro_Le_Chef remind us
@Gibran Camus I think you’re spot on. The demonization of fake nattys goes hand-in-hand with the current politics regarding obesity as well. That will also get old when people realize they feel sluggish, are more prone to disease and the average person still doesn’t find extra fat to be attractive.
I enjoyed the video! as someone who has completed Ryan's 30 Day garage program once and went to a moderate PPL program, now I am doing his garage program again. During my first time in the program I gained a decent bit of size and a more desirable body comp. (Sups: Creatine and Whey) all Natty. during my PPL program I found it too easy, I did the PPL for 9 weeks and leaned out but via my diet but that's it.. I am starting the garage program again but this time will track my stats better. personally I enjoy the tougher workout but the science can't be beat. either way you earned a sub from me! good content look forward to more.
Gotta say the extensor digitorum connection joke at 7:50 got me good ahahah nice one Geoff
Your edits aren’t natural anymore, definitely ENHANCED. Good work as always!
I like listening to Ryan because of the way he invoke's Poe's Law. He over-the-top embraces his internet personality.
He hasn't reached the level of meta that Ryan George has, though.
"So you have a bicep routine for me?" "YES, SIR, I DO."
I like his stuff, actually. In moderation though haha. Can't handle more than one vid at a time.
10:21 I train for the difficult. I'm living it.
A fellow for the difficult enjoyer. FULL POWER.
@@whitefang9758 Praise the Mlard
Its Sunday, its a rest day, I dont have shit to do besides get ready for the week ahead. I click the bell to see whats been uploaded and there is new content by Geoff, NH, and Bald Omni man all ready to go. This is going to be a fabulous time
I have been training for 18 years natural and just hit 19” arms (cold). I am also a huge dude at 6’3 290 lbs. I have lucky genetics for building.
For me, heavy compounds are the way to go for arms, especially triceps. I switched to weighted calisthenics with some bodybuilding recently and my arms finally started growing. Before I used to chase the pump and did high reps.
Seriously. On my upper body days when I focus on presses and rows, my arms would look like I just had an arm day
People can make fun of it all they want...but honestly show me a someone who can DL 500lbs, BP 275, and OHP 200+ with small arms.
@@jonathand9682 Their arms are still gonna be smaller than if they trained them directly. Specially in proportion to their torso.
@@Vitorruy1exactly! like no doubt someone with those lifts will probably have fairly impressive arms, but the guy who has those numbers AND has some serious arm isolation under his belt? his arms will mog the first guys any day of the week
This video went so hard. Geoff an absolute savage with these edits😂
The quality looks so much nicer in this, congrats on the new equipment
Thanks! Slowly improving!
@@GVS honestly man, your skills in editing and the comedic timing is impressive. Sure, you're no professional editor, but you have made huge progress. It's hard enough to come with content, script, etc. Impressive progress for a one man show. You should be proud. Props to your wife for probably putting up with your endless hours of screen time, haha.
19" Arms. Did he mention how what cycle of PEDs were needed? ...because that's the only way you are getting 19" arms if you are under 6' tall +
My aunties got 20 inch arms and she's 5 5"
My brother did wrist curls with a 10lb dumbbells 30 minutes everyday for 6 months straight and his forearms exploded. The same 10lb dumbbell. So high reps does work for some muscle groups. I've seen it with my own eyes.
Im trying something like this for a bunch of muscles groups. I do isometrics tho so I dont screw my joints doing a bazillion reps. Time will tell if there's any benefit.
@@Vitorruy1worst possible thing you could do
Wow, so if one person can benefit, that means 8 billion people can benefit! Thank you for your incredible findings, this will revolutionize the industry!
Sarcasm aside, how advanced of a trainee was he, was the growth linear or most of it at the beginning, did he keep adding more reps as he went on through the months? Did he go slower? Did he do literally anything else? How old was he? How good are his other muscles? Did he gain weight? There are so many factors as to how this could happen, there’s no way to quantify one thing that must have caused his growth because there were way too many untracked variables in that “experiment”.
Holy shit 07:55 cracked me up! lmaooooooooo
Thanks man~~~! Great content!
7:56 Solid mind to muscle connection. Great isolation exercise. Will definitely include to my routine.
The face you made curling in 2:40 and following reminded my on my RDLs today XD .
Making me feel good about my 15” guns lol
Great breakdown
Since I’ve found that arms recover really quickly, even though I’m doing ppl, I’m doing a couple of sets for triceps on pull days and couple of sets of biceps on push days.
Same
I’ve been lifting for 40 years, I will never get to 19 , got to 18 my best. Hang around 17 now.
Covid lockdown was great for my arms. Being forced to do dips and chinups gave amazing results for my arm size.
More people need to realise this. 10 sets of chin ups per week, adding weight or reps where possible, is literally all the bicep work you need
@@CC-mp1wk no man,after some time your arm will stay behind.
@@CC-mp1wk absolutely not
Really like the editing GVS , keep up the good work 👌
I bet I look like you when I struggle! Feels like we are about to crush a lions head in the jungle and we need to give it all we have if we are going to do it 😂
I feel like the higher the reps the harder it is to progressive overload. Personally I could do 20 reps one day with a weight and 40 reps the next day, it just burns a lot to work in that rep range and the amount of reps you actually get is more based on how resilient you are that day than actual strenght. It's just painful and not needed.
Totally agree
As a beginner sticking to compounds, my shoulders got way bigger then chest/arms. I feel like arms isolations are needed for me.
For me, my chest is absolute fire, but arms not as big
I’ve always hated the term ‘mind muscle connection’
like you said, I think Focusing on specific muscles during compounds can help, especially with developing proper form. But this whole ‘Mind muscle connection while you do isolation curls’ is pure bullshit.
Funny though, I watched two more videos tonight, one an IFBB Pro training shoulders said, “connection” within one minute and repeated it, the other a BIG trainer of others and… connection! I can now feel (connect) my lats and middle back and side delta better than ever. Why? Including lighter weight high rep sets concentrating on that feeling. Result… more growth in 5 weeks back in the gym than years previously banging out (just) heavy sets.
Rather convenient that his workout can *"GUARANTEE"* 19" arms, but he doesn't even know his measurements to prove it. It's also extra convenient that knowing your arm size makes you a horrible person, so he preemptively shames you from even being able to verify his claims before even starting. Now he can make whatever absurd claims he wants without having to prove them, and without being held to any scrutiny. How convenient.
It's all rather nice and convenient for him of course. But somehow he *knows* this will get you to 19", even though he doesn't measure his and believes that measuring makes you a bad person? So then how does he know? He couldn't have tested it on himself or anyone else. He _just knows,_ of course. How convenient.
I'm curious if he'd ever apply this logic to other body parts. If knowing your arm size makes you a terrible terrible person, then what about leg size? Waist size? Neck size? Calf size? We should be logically and morally consistent, right? On top of being consistent, we should be sound. Can he explain *why* knowing such makes measurements makes you evil? No? Of course not. It just does. How convenient.
The world record for natural arm size is 20"
This is several standard deviations away from normal.
17' seems reasonable, with some years of effort.
Not sure how they'd prove natural.
@@GVS historical precedent before commercialization of steroids...but I think you have a point that it seems unlikely in the current era to have 20 inch arms without steroids. I don't think arms want to be that size.
I have been lifting pretty seriously ( 5 days per week ) for 13 years.. started with 13" arms today close to 17" and I would say most of the growth happened in the first two years.. I try like hell to get more on them but its a biiitch lol.. Genetics play a role for sure since people do say biceps are the claves of the upper body, but just gotta keep going hard..
Here before the humiston brain slug invasion.
"You can say what you want but I personally got amazing progress from Ryan's programs. Don't knock it til you try it. " - super real person
Yup, just waiting for his cult followers to invade the comment section…..
Bro, I completely lost it during that tarot part 🤣🤣🤣
The middle finger exercise made me lol 😂
Great info, Geoff!! What are your thoughts on the gironda 10x10 methodology? I think it's probably more cimmonly known as German volume training these days, though.
I did a video on GVT a few months ago. Gironda was more well known for 8x8 I think. Either way, I generally recommend training heavier with longer rest times.
@@GVS ok thanks for the input. I'm new to your channel. I'll go track that video down and check it out!
I was actually subscribed to Ryan’s channel until I saw that 19” arm video. I found his sense of humor funny, but the amount of variety he recommends is ridiculous and overwhelming.
These gym jedi normies talking about connection being the most important are forgetting that training and tinder are different things.
We don’t lift for girls, we do it for the Republic 😤
Your faces during your workout are genuine comedy 😂😂 Thanks for making me laugh bro
I get the idea that the Contraction isn't 'everything', however myself and most of the guys I've lifted with throughout the years have seen our best results when we stopped just lifting and focused on activating the muscles we wanted to work. I can do heavy sets of 10 on Curls and feel it less than a set of 6 or 8 where I really focus on that bicep Contraction in particular on the same weight. It's not 'everything' but to say it's next to nothing is also not true cause it should be a useful tool
It’s next to nothing. Period. Nor did this guy recommend “just lifting”. Stop
If you buy into this your just like the people listening to any other creator he picks on. You started off basically ragging on Ryan's personality?? I guess the claim is that he puts on a persona for his videos but that's every TH-camr including your self. It's a normal human reaction. Then you proceed to criticize his techniques and finally after each rant you stop and say well I do believe there's a time and place for this. Really?? When? Where? I thought I was listening to the "good fitness TH-camr." Fucking ridiculous. All of this shit is the same quit acting like your some different shining light in the fitness world. Everyone has pros and cons to the content they create. Just watch a little bit of everyone and take the good out of it. What progress is the average fitness TH-cam watcher gonna loose by trying some of Ryan's variations? The average TH-cam fitness watcher isn't training hard enough for ANY exercise to be effective!!!! So what does it matter maybe some of Ryan's variations will accidentally force them to train hard for once and they will grow from it. If you went from watching someone like Greg or Ryan everyday to now watching this guy you've been had.
Humiston’s workouts have pushed 7/8 of an inch on my arms (cold) in 6 weeks without gaining body weight. Been lifting 40 years.
I have 16'5 inch arms and I have very above average arm genetics I'll probably hit 17" naturally and plateau but that's very realistic most people will not even have arms as big as mine and there are some who naturally will it's important to be realistic
It’s all much more simple in the beginning than everyone wants to believe.
If a beginner does a suoer basic, and proven to work (on beginners) program they can gain for 1.5 to 2 years.
Squat, deadlift, press, chins, bench, row. Then throw in whatever curls for the girls you want at the end.
Eat enough, avoid injury and keep adding weight to the bar.
When it stops working, pick an intermediate program and stick with that until it stops working.
Repeat. It just can’t be sold. You have to pretend that your special way is better.
It’s all the people trying to make money that are over complicating it.
Your eyes boutta pop out their god damn sockets during that arm training footage man, dude transcending into a new universe
quality arm sets cause eyes to pop.
@@peterhoffmann2231 his set was so quality he popped my eyes for me
Still trying to connect with my biceps doing preacher curls, I have no idea which muscle actually does the lift.
Quads
Yea me too..
7:55 I've watched around 50 of your videos and they're all sprinkled with humour, but because of this moment I hereby declare you as the funniest fitness channel
Ryan is an inspiring and funny influencer; following his advice brought me the gains I've sought for years.
I highly doubt that. His advice is terrible and comparable to athlenex .
@EdgyEdgington your ignorant skepticism is dually noted.
I probably over trained my arms over a 10 year period. Used the basic Olympic barbell and dumbell skull crushers matched with progressive overloading. Started off with my heaviest set for 3 sets of 5 barbell curl with tricep dumbell skull crushers in between for 3 sets of 7. Next sets reducing the weight by 10kg for 3 sets of 7, dumbell skull crushers in between also at a reduced weight of 2.5kg for 3 sets of 10. After another 3 sets at a reduced weight of 10kg for 3 sets of 10 barbell curls and a reduced weight of 2.5kg for dumbell skull crushers 3 sets of 12. Yes each set was a super set with curls and then straight into skull crushers for one set. Completely natural and at my peak I was curling 100kg with my arms touching 21 inches. My form was not the most strictest but it was good enough for growth. I've cut down for a better physique now, lost about 8 to 10 kg and now my arms are 19 inches so seeing this video makes me feel pretty good I can't lie 😅
Humiston is taking the piss out of the ridiculous culture of fitness “influencers”.. if you don’t know that you’re not the full quid
Sometimes I don’t measure because I’m afraid of the result …
Sometimes your better off not knowing ..
9:00 with stank faces like that, Geoff could be in a deathcore band.
generally i like Ryans videos to be honest, its nothing revolutionary and i dont care about the "guarantee", some of his variations of exercises are still in my workouts somewhere because i just feel them better than others, does it mean they work better? no, i personally just feel them better and some are really nice on injured joints, but the thing is he kind of brings it over like "watch the video and do this, that and grow like crazy" with exercises that are really advanced, if you started working out 2 month ago some of his ex. are nearly impossible to connect with if you dont have the mindmuscleconnection and dont know when and where your synergistic muscles jump in ( his latpullover variation where you stop at the triceps takeover is a good example ), but sometimes, actually pretty often, he overcomplicates certain exercises like Jeff (Athlean-X) to a point where you move in such tiny movements that its basicly wasted energy
I can do this in increments of 1 inch every 22 days until I get 19 inch arms. Can't wait!
I have 19 cold, decently lean, at 205 lbs, everibody asks me if i have 22, most people dont know what 20-22 means
Thank you for writing out "hypocrisy." I'm dumb and just now learned how it's spelled.
Arnie became an over blown puffed up muscle head when he started on roids. Unfortunately he along with the Weiders ruined bodybuilding. When I worked out at Bill Pearls years ago he said to me be consistent and work harder than last time and you will grow. He was right.
1- Have a BMI of 40
The thing abt super high volume is yea it FEELS like you get bigger bc of the pump but if you ever take say 2-3 weeks off youll be deflated af
I like the shorter, more on point memes. Good job 💪😎
8:55 baby girl was mirin the glute gains 🤣
Now Greg Doucette came out with the same exact video LMAOOOOO
I don't really mind. Channels will always have some overlap. Title is almost identical but doesn't impact me.
I have 15in arms and aiming for 16in, 17-19in arms will look like an inflated potato on me
Explosive in concentric, slow in excentric, if you want, pause in stretched loaded position.
Partial reps help too. 3-20 rep range depends on muscle group, but for most of the time 5-10 reps(for me)
Volume training or high intensity both work, but has both pros and cons.
But if you want to get one body part or lift to the next lvl, train heavy and frequent and with lots of volume for a period of time till you can't anymore, then rest for 2 weeks. Just look for" nucleus overload" from migan.
But for every training style I think you have to go to failure with the last rep, that's the most important, no reps in reserve shit.
So if having an arm day gives you 19 inch arms....
Guess im adding another type of "session" to see if i add some inches.
Try nucleus overload training, maybe some blood restriction too 👀👀
@@Croissantrophy.meme.channel Nuclei overload that bitch
Someone discovered depth of field
lol yup. well, new phone, old one didn't have it. but I think it helps.
"throwing in biceps and triceps at the end of your upper day doesn't do anything"
*throws in biceps and triceps at the end of arm day instead where they'll be even less fresh...*
i do get relatively sick of the notion that things at the end of the workout can not be trained with significant effort. It really doesn't make any fucking sense. If you pre-fatigue your biceps with pullups and rows to such a point that you can not curl then congratulations your biceps are fucking well done, if you didn't then congratulations you get to do bicep curls until they're well done.
- guy makes channel solely for ad revenue
- advice is cookie cutter
- color me surprised
D. All of the above
The mind of a religious person: Do this and pray and you will get what you desire.
When your desire does not come, you are blaimed for having unconfessed sins in your life.
2:39 arm day brah
12:00 OMG SKINNY GEOFF
I think he does this knowing it's trolly and hypocritical
‘And I don’t mean light weight baby’ lol
Could you make a video on how you use full body workouts to grow and how you structure them. Also how do you not waste a bunch of time warming up each muscle for each exercise. Thanks.
While I'm aware that bodybuilding as an industry is BUILT on false claims, I find the point of Humiston's content to rest in his demonstrating lifting form and inspiring people to get in the gym and lift. His "guarantee" that you will achieve something he has no idea whether HE'S even achieved should be proof enough that he's being ironic and that the point is not that his FREE youTube video actually comes with a "money-back guarantee." He sells a relatively cheap program for those who benefit from such things (I don't), but as hustle-artists go, I don't find him to really rank with the "6 Pack Abs" guys or even the old-school supplements-salesmen with their claims of getting you big as Arnold if only you will purchase their doo-doo in a jug. This guy, by contrast, appears simply to be being ironic. On purpose.
SUDDENLY CONNECTING WITH HIS EXTENSOR DIGITORUM! I DIED!!!
I have not ben here in a while. Again good stuff. I love the information but the damn editing is fu**ing unbelievable.
I could not get any chest growth until I made the connection. Now I get growth. I have lifted much more weight before but did not get growth. So: no. Not for me.
There’s a guy in my gym who trains six days a week and maintains around 10% bodyfat. He is naturally an ectomorph so it’s hard for him to build mass. His workouts are based around high reps and lots of sets
I have actually seen his muscles atrophy over the last year, especially his arms.
I would really like to say something to him, but it’s none of my business.
I have found that for me, outside of compound movements, training my biceps exclusively one day a week has been working.
I train my triceps twice a week.
In both cases I perform three different exercises. I do a warmup set and then pyramid up to heavy weight and 6-8 reps and four sets.
I’m a firm believer that you cannot continue to grow muscle without progressive overload.
Hey Geoff, I have been training and researching exercise science for over 20 years... and I suscribe to Ryan's channel. Would I recommend his channel to my son who knows nothing about training? Course not (I have linked him to your channel for the record, and some others like massive iron channel, jeff nippard, alexander bromley, brian alsrue) However, Ryan does actually have some great bits of advice hidden in the mud, and some great exercise variations that more experienced and knowledgable lifter can incorporate into their training where needed. The trouble is, the majority of his audience can't seperate the wheat from the chaff and don't know where, when and why to apply some of the good bits of advice.
Might be the occasional gem, sure. I'll admit that. And Ryan sometimes says his channel is for advanced guys. But he must know the majority of his actual audience are both young, and natural, and beginners. So they'll really get almost nothing from his content and just spin their wheels.
There are two channels you need. Natural Hypertrophy and GVS
I want big arms