My apologies for the slight lag in video frequency, I'm into the last 2 weeks of the diet, diet brain is a very real thing and have had to prioritize client check-ins! I'll try to commit to at least one video a week and then June should be back to normal upload schedule! 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!
I think it was Greg Doucette who mentioned the 10% loss of strength, your done. Mike Israetel debated him on it. But there are two variations to this, I prefer if you drop the weight by 10% and cannot get the same amount of reps you got when fresh on the 10% heavier weight, then what follows is likely junk volume.
I think the 10% loss of strength rule (up it to 20% if you want to do more sets) is a good way to autoregulate. Do the first set (don't count warm ups) at your target weight, make sure to rest adequately. Then repeat set 2, if your reps drop off a lot, for set 3, reduce weight by 10% and if you cannot get with this lighter weight the same amount of reps as Set 1, you're done. The harder you push on Set 1, the less sets you will be able to do. If I go all out on bench press (to failure, then slow eccentrics or myoreps), often by Set 2 I'm already below the 10% strength threshold even with 3-4 minutes of rest.
my fatigue management = every 4-5 months i just stop training for a week and a half or two weeks straight. I eat and drink whatever i want. after those two weeks i feel fat and bloated and also a little bit "guilty". But my body feels GREAT. Starting training again after two weeks full off and partying is not easy, but after that rest your just fully rested body kind of tells you: " i am fully rested and repaired now i want training again". great feeling !
What's crazy is that I've used all these methods to manage fatigue in the past. Seems like advanced lifters usually come to similar conclusions, and those that don't figure this stuff out, including fatigue management, don't obtain a crazy physique. Being forced to figure out these variables is just as important for a natty as it is obtaining a great physique. Really resonated with this one
Or, you may need more recovery time. Also, everyone hits a permanent platue, meaning your gains will be specific to you. No one can continue to gain, it's just humanly impossible. Therefore, maintaining a moderate level of fitness is the way to go for life.
@@cnwil4594 I’m not of that mindset. I don’t like putting any limits or thinking maybe this is all I can or it’s a permanent plateau. I do agree with the recovery part because I’ve been experiencing the problems I mentioned in the first comment
Get your fucking sleep. Do not skip out on sleep. I developed a sleep disorder that basically ruins my ability to attain restful deep sleep so my ability to gain lean mass and lose fat has been highly compromised. It simply makes lifting 100x harder because I no longer have the energy to go hard in the gym or adequate recovery between workouts. Simply put. Sleep more. Sleep better.
I was sleeping less than 6 hours for a while, and when I bumped it up to 8, I didn't see a difference in my gains, strength, or recovery. The only thing sleeping 8 hours has bought me, is now I seem to need 8 hours when before 6 hours was good. The best supplement for going hard in the gym is Adderall.I can stay in the gym 3 hours going psychotic on that stuff, I have to peel myself away because I know it's not good.
I know when I overtraining cuz I can't sleep for shit, it's like what's the point. I now train for much less sets still with extremely high intensity but 2-3 days a week max
Perfect timing. I've just about gotten to the point where I've become more observant of how my body feels while training but I haven't really been confident enough in how I've been going around with autoregulating (started to really implement it about two weeks back). Watched a bunch of videos but I think this one really tied it in together in a lot simpler terms
For me Fatigue management is the most important thing. Especially of you go to work and do not have pereft diet. After so many years of teiaing I realised that I do not grow at all or sometimes even get smaller if I train to hard to often. For people with jobs struggling go for light training where you have always 4RIR on every exercise. You will grow and in time feel strength against to go harder
thank you for the information you shared at 14:00 i do a very physically and mentally challenging job, and for 1.5 years i've gone to the gym every other day non-stop lifting hard as shit to failure every set. naturally, the past 6 months i've felt like complete dogshit when i go to work. its been one of the hardest mental challenges i've forced myself to face in the past few years. but after this video i've learned that its NOT NEEDED, that i'd probably have way bigger muscles if i didnt go so hard every set every workout day AND go so hard at work.
For me personally reducing the overall volume did wonders. Even if I try to go to failure(or RPE 8-9), my overall recovery was excellent. So deloads and breaks are great but I think most people are doing too much volume for their body to recover. Thanks for all the valuable information Geoffrey 🙏
Great video. I find that life tends to hand you deloads whether you like it or not (crazy work schedule, family commitments, etc), so a formal deload is seldom necessary. At least for those of us for whom lifting isn't our job. So #1 & #3 just come naturally, you WILL have times where work is CRAZY and your pulling 12-14 hour shifts, you WILL have times where your wife needs more of your time and that gym session just isn't worth the argument. You WILL have times where you get sick. So time off from the gym just comes naturally. I take advantage of those seasons of life when I have more time and I train more, but I fully acknowledge and accept that other times I won't be able to, and I'm ok with missing a few days here and there.
Exactly. I think that most average lifters shouldn't anticipate deloads. Or even consider fatigue management. Unless they are INCREDIBLY consistent. Still a good video, though 👌
@@LunkLanguage I still think Fatigue Management should definitely be a consideration, I just don't think deloads are the way to go, for most people. Competitive/Professional powerlifters & bodybuilders, absolutely should consider deloads, but that's at best 10% of the people in gyms, most just wanna improve their health and/or aesthetics, to which it's really not necessary to even go hard enough to necessitate a deload. If regular training is that draining, I would suggest other areas are lagging, most often not getting enough sleep, not eating enough, and not managing stress. Eat more (especially protein), rest more, manage stress better, and a deload often is unnecessary.
Hands down I so glad I found your channel. I'm training since 8 years consistency but at certain points in my journey I didn't trained as hard as I should have done. I'm watching your channel since couple months now and in this timeframe I made more gains than the last two years. The most concepts and practical advices you are sharing are not really new to me - probably because I'm already lifting since 8 years - but you've made me focused and aware of a lot of things again. Especially when it comes to effort in the gym, movement slow down and going heavy af on isolation and machine exercices because they are in generall not as risky than barbell or dumbbell compounds. Im now at the strongest and best looking Ive ever been. 120 Bench, 220 deadlift and 200 squat. Keep going dude I love your content and your mindset to training!
I def enjoy your videos, easy to understand. I am 67 years old. I am using your advice but I don't know how hard to go since I am considered an old man, so I am going as hard as I can. thank you.
Totally agree with managing fatigue on 7 day routines. Take a day off or go easy when ur central nervous system is fried. Or switch to doing sports for a day is gd too.
the point you and he, and everyone else is missing is this: as you become more advanced, you have the ability to tap into the target muscle of focus without stimulating other body parts + fatiguing the CNS. what does this mean? it means you're able to optimise fatigue to the point you dont need any 'rest days'. More is not better in bodybuilding. Getting the max out of every single rep is the goal.
I was watching Alex Eubank train and he isn’t counting reps at all so I started doing that. Mainly just frees up metal space to pay more attention to the reps. The main thing is that it’s a flawed idea to decide to fail on a certain rep anyway. If it’s failure we’re aiming for them forget the reps otherwise we’ll just start performing different as we get to the end It’s horrible but now I have nothing to take my mind off the feeling of the burn
Thanks for the great content, Geoff. The content along with the rest of the natural lifter community has been really helpful in my return to the gym after a years break during lockdown over here in Scotland.
Since you brought it up, I dont know if im special but even when i feel super tired or even dont feel that well (like having a headache) ill still work out and a lot of times it will be a very good workout, sometimes with prs, the only chance i wont work out is if i have a migrange or a hangover or maybe i went to sleep very late and woke up very early but those are rare occasions.
I'd like to add to the diet part that eating a mainly whole plant food diet also helps recovery, as the antioxidants eliminate the free radicals that occur as a by-product of metabolizing carbohydrates into stable forms of oxygen and water when you need a surge of energy during exercise. It's important to note that antioxidant supplementation, such as taking pills of vitamin C or vitamin E, have a negative effect for resistance training and recovery time, so it is not recommended to supplement your antioxidants; antioxidants should come from a plant-based diet (refined grains don't count as a lot of nutrients are stripped in the factory process, so, for example, instead of white rice, eat brown rice).
The strength loss set to set is how I ended up doing lower volumes. Taking my first set to 0-1rir leads me to on average 20% loss in reps with the same load or dropping the load 25-33% for the same or maybe a couple more reps than the first set if that makes sense. Most exercises get 2 very high effort sets like that in a given workout.
Fatigue management is quite important, especially when you get older. If you don't sufficiently recover, you're more prone to getting injured. Then you need time off. While training muscles is the goal, joint and ligament pain must also be noted, otherwise you'll not progress.
One way I manage my fatigue is to track 2 to 3 RIR on the first 3 sets of the big lifts and the last one I go all out. I've notices insane strength gains and my fatigue is more balanced then ever. Didn't had a deload in months, except vacation like you explained.
Imo and experience, frequently needing a week off, like more than twice a week, is a sign of bad diet or sleep/stress than training. It's very hard to truly train that hard regularly enough, to need a week off more than twice a year. One game changing tip I used, is maybe once every 8 - 12 weeks is to down in weight but up your repetitions to keep the intensity the same. It also helps you get through strength plateaus very well
I train 4 times a week. I do 6 weeks of hard training at a time.... Then take a week off. It has helped me to keep making progress and manage fatigue. I believe a reset for the body should be taken more frequently to nullify the repeated bout effect and to set a clean slate for new gains.
@@JL-yw1cp A week can't cause you to lose progress.... Lol. To lose progress takes about 3-4 weeks. Actually it helps me manage fatigue better and make more progress. You cant keep hitting the weights for months with no breaks and think you'll be fine. 6-8 weeks of hard work.. with a week off works wonders.
th-cam.com/video/cBzaFBVVs50/w-d-xo.html this video actually implies you might possibly get better gains with that approach, and I see it's not talked about at all really! IMO you are doing it right
@@douglasachaiba7885 If you're lifting heavy (inside of your 5 rep max) 1 week can cause you to become weaker. Not so much because you lost muscle, but your CNS is not trained for the heavier weights. If I don't lift my heaviest weights for 1 week, I lose between 10-20lbs on my 1 rep max on the bench for example. I gain it back quickly as I train it, but you still lose, which is why when I deload, I always deload with the same weight at my peak 5 rep (just do 3 reps vs 5).
@@sprogovac point taken... Thing is I don't train for strength but hypertrophy.... So I keep my reps between 8-15 .... Sometimes a little higher. So for me .. I don't lose anything. In fact . I come back primed to lift from where I left off.
I used to to a traditional push-pull-leg split. That gave me some pretty good workouts and rest, but the problem was I was finding it difficult to be consistent. I just didn't have the time or energy to go to the gym three days out of four, and I was finding I was only working each body part once a week (and sometimes less). I recently switched to a two-day split. There's no way I would have enough time or energy to do half my workout every time I go to the gym, so I further split my two-day split into a 1A/2A - 1B-2B split where I work out every second day and I switch up the order and focus on my A and B days. How this works is as follows: 1A: Chest, triceps (main focus); shoulders, back (2 exercises for shoulders, 3 for back) 2A: Legs (main focus); biceps, forearms (1-2 exercises for each); abs 1B: Shoulders, back (main focus); chest, triceps (1-2 exercises for each) 2B: Biceps, forearms (main focus); legs (2 exercises only for quads); abs I'm finding I am gaining strength and am much more consistent. My workouts are a little longer but it's manageable when I only focus on half of each workout (although even when I'm training a body part that isn't the primary focus for the day I'm still training hard and to failure (or close to it). This seems to work pretty well for a 52 year-old geezer like me with lots on my plate.
Great video as always man. I was recently forced to rotate out a lot of my main chest/triceps movements (Flat Bench, Dips, Skullcrushers) because I didn't pay attention to fatigue in my elbows + didn't rotate any of these for about half a year (made sick gainz tho) and got slight tricep tendonitis. I was fortunately able to almost fully fix it in about 3 - 4 weeks by replacing these movements with similar exercises and deloading. So everything you said is true, I learned it the hard way. Will look into autoregulating volume further since the concept does make a lot of sense. Thanks for the tips!
Real good timing on this video lol. It's been 5 months of 6 days a week for me, starting to really feel it. Upped the calories, but still just tired all the time and dreading leg days especially. Don't wanna take time off completely but half volume/half intensity for a few days would be nice.
15:23 Those of us with vegetable digestion issues. Some solutions: Add a vegetable protein powder to make sure you get vegetables, right? And add a digestive enzyme tablet partnered with a probiotic tablet. These things help me get my vegetables.
since i started training 6 days a week, my rpe cap on compounds has been 6-8. then 8-9 on accessories. so manageable. RPE is the ULTIMATE FATIGUE MANAGEMENT TOOL. JUST A LIL PRO TIP GUYS ;)
recently switched to full body sessions, just a posterior focused one and an anterior focused one, and so many of these points have come into play in a much bigger way. on the days i feel good i work hard on everything, but just doing maintenance volume for the muscle groups that take longer to grow and prioritizing certain areas in the lighter sessions has been the sneakiest way to always be making progress in the whole body at a faster rate wo getting too beat up. i'm still having less sessions a week than i used to do on a more striated split.
Fatigue management is a special kind of beast when you're coming back from injury and surgery, when you've been out for about four months. I intentionally did too light, too little, and I'm still sore for three days, the type of soreness you get when you overdo it like crazy. Certain exercises are getting better, but it's really hard to tell how much is gonna be too much. There is some strength there, but work capacity is near zero.
i just train everyother day and take 2 days off at end of a push pull legs cycle. used to train every 3rd day in push pull legs split / arnold split the other week. fatigue was fine progressed every lift each week was crazy. but now train everything once every 7 days and not every 10 days like before.
Bought SWEAT this morning. I'm liking it a lot, especially the exercise sections. I probably dug into the fitness research a little too much to fully benefit from it even tho I'm a beginner but I'd say it's worth its price. Also banger content geoff🙏
@12:30 If going to failure, wouldn't the reps obviously be going down 10-15% each set? (or same reps, but 15-20% less weight) ..and depending on the muscle group obviously. So how do you define a 10% drop in strength?
10% of the weight on the bar. That's definitely different from 10% of total reps. Example: if the first set is 10x100kg... 10x90kg and 9x100kg are very different second sets! The first is a massive drop off in performance, the second is pretty small.
Why these always come when ya need em? A couple weeks ago all the greats were talking about shoulders. I'm ready to see everyone in the yt fitness muscle building community talk about this as well. Good info. Love the vids.
funny you talk about this right now because i recently switched my program from 3 days to 4 mainly because of recovery times but also some of the training was lacking.
Upper, cardio, lower, cardio on a continuous rotation is great for me. Training each body party every 4 days. If one of my upper body parts is still sore on upper body day ill make it another cardio day and then do upper the next day instead. Never take off but at least do cardio
GvS. The exercise in the video at 12 min 38 ish. Where do you feel that most. Just lats? Any rear delt burn? Or long heads of the triceps? What’s the logic with using ropes and doing it standing? Ironically the bent elbows and arcing pullover motion is something Ryan Humiston used to preach for back. Although he did it for seated cable rows from memory. Also your side delts are looking great lately. Anything specific you’ve been doing to target them recently?
I get stoned all the time but have gotten them gains you square mo-fo! (+40lbs in the same bf% in 5 years) hehehe, Much love thanks for your hard work and cool guy ethics Geofz;) Btw you re looking A-MAZING! and great and original posing! Good job!
Hi ! Thanks for all the videos and great advices. I watch(ed) many youtube fitness channel and I really think yours is, at least, one of the best. Plus the video editing is so much fun. I have a question, do you update your book often or at a specific time of the year ? Thank you, cheers from France !
Ive had to be very careful with fatigue, cuz im trying to heal other chronic issues. So i am trying to build muscle in the laziest way possible. I do single set training only 1 set per muscle, but i go to failure. So extremely low volume, but i feel like going to failure is better for my growth than higher volume less intensity
I love Mike Israetel, but sometimes I feel like his advice is simply further confusing me. I'm talking about things like MEV, MRV, RIR, his strategies for progression. It sometimes feels too complicated (and I have a master's in science), that I am struggling to create my own program using his ideas. What's your opinion on his reasoning, periodization techniques, etc.?
@@GVS Even for the same amount of reps? Lets say you aim for 10-12 reps with 1-2 rir in shoulder dumbbell press at 20kg then you drop it down to 17.5. You're done if you cant get above 8 reps?
My apologies for the slight lag in video frequency, I'm into the last 2 weeks of the diet, diet brain is a very real thing and have had to prioritize client check-ins!
I'll try to commit to at least one video a week and then June should be back to normal upload schedule!
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!
I think it was Greg Doucette who mentioned the 10% loss of strength, your done. Mike Israetel debated him on it. But there are two variations to this, I prefer if you drop the weight by 10% and cannot get the same amount of reps you got when fresh on the 10% heavier weight, then what follows is likely junk volume.
I think the 10% loss of strength rule (up it to 20% if you want to do more sets) is a good way to autoregulate. Do the first set (don't count warm ups) at your target weight, make sure to rest adequately. Then repeat set 2, if your reps drop off a lot, for set 3, reduce weight by 10% and if you cannot get with this lighter weight the same amount of reps as Set 1, you're done. The harder you push on Set 1, the less sets you will be able to do. If I go all out on bench press (to failure, then slow eccentrics or myoreps), often by Set 2 I'm already below the 10% strength threshold even with 3-4 minutes of rest.
LET THE MAN COOK!
If you suffer from anxiety, depression, or PTSD it trashes your recovery.
"I don't like being sedentary, it makes me viscerally uncomfortable." I get visibly anxious after a couple days.
The holy gainnity Alex, NH and GVS ❤
Wheres Omni baldy in there?
@@Dude29 i was going for a trinity but hes also one of my favs
@@meowchinchilla4009 make it a quartet then
Basement bodybuilding honorable mention
Gotta get mike israetel in there bro
Fatigue management has been one of the biggest things ive learned to keep making gains. Great topic Geoffrey!
"People whose sleep is dog shit"
Rotating shift workers rise up!
my friday nights suck aaaaaassss brutha
my fatigue management = every 4-5 months i just stop training for a week and a half or two weeks straight. I eat and drink whatever i want. after those two weeks i feel fat and bloated and also a little bit "guilty". But my body feels GREAT. Starting training again after two weeks full off and partying is not easy, but after that rest your just fully rested body kind of tells you: " i am fully rested and repaired now i want training again". great feeling !
What's crazy is that I've used all these methods to manage fatigue in the past. Seems like advanced lifters usually come to similar conclusions, and those that don't figure this stuff out, including fatigue management, don't obtain a crazy physique. Being forced to figure out these variables is just as important for a natty as it is obtaining a great physique. Really resonated with this one
Plenty of people take too much rest too
Perfect timing. My lifts have stalled, feeling tired, not wanting to go to the gym, joints (elbows) achy. Best to deload at this point
Or, you may need more recovery time. Also, everyone hits a permanent platue, meaning your gains will be specific to you. No one can continue to gain, it's just humanly impossible. Therefore, maintaining a moderate level of fitness is the way to go for life.
@@cnwil4594 I’m not of that mindset. I don’t like putting any limits or thinking maybe this is all I can or it’s a permanent plateau. I do agree with the recovery part because I’ve been experiencing the problems I mentioned in the first comment
Hey, how are you now?
Get your fucking sleep. Do not skip out on sleep. I developed a sleep disorder that basically ruins my ability to attain restful deep sleep so my ability to gain lean mass and lose fat has been highly compromised. It simply makes lifting 100x harder because I no longer have the energy to go hard in the gym or adequate recovery between workouts. Simply put. Sleep more. Sleep better.
I love lean ass. Jokes aside I think I have the same issue.
@@yeehawpartner3893 LOL thats why you need sleep
I was sleeping less than 6 hours for a while, and when I bumped it up to 8, I didn't see a difference in my gains, strength, or recovery. The only thing sleeping 8 hours has bought me, is now I seem to need 8 hours when before 6 hours was good. The best supplement for going hard in the gym is Adderall.I can stay in the gym 3 hours going psychotic on that stuff, I have to peel myself away because I know it's not good.
I know when I overtraining cuz I can't sleep for shit, it's like what's the point. I now train for much less sets still with extremely high intensity but 2-3 days a week max
@@sprogovacthat’s because quality sleep matters too not just duration
Perfect timing. I've just about gotten to the point where I've become more observant of how my body feels while training but I haven't really been confident enough in how I've been going around with autoregulating (started to really implement it about two weeks back). Watched a bunch of videos but I think this one really tied it in together in a lot simpler terms
Baby face Geoff catches me off guard every time.
For me Fatigue management is the most important thing. Especially of you go to work and do not have pereft diet. After so many years of teiaing I realised that I do not grow at all or sometimes even get smaller if I train to hard to often. For people with jobs struggling go for light training where you have always 4RIR on every exercise. You will grow and in time feel strength against to go harder
What is pereft diet?
@@gadohimself assume they meant "perfect"
@@R3FL3XSN1P3R Yeah LOL
thank you for the information you shared at 14:00
i do a very physically and mentally challenging job, and for 1.5 years i've gone to the gym every other day non-stop lifting hard as shit to failure every set. naturally, the past 6 months i've felt like complete dogshit when i go to work. its been one of the hardest mental challenges i've forced myself to face in the past few years. but after this video i've learned that its NOT NEEDED, that i'd probably have way bigger muscles if i didnt go so hard every set every workout day AND go so hard at work.
6:21 *pec tear* lmfao! Love the video, really great topic and info, thanks so much for sharing!
For me personally reducing the overall volume did wonders. Even if I try to go to failure(or RPE 8-9), my overall recovery was excellent. So deloads and breaks are great but I think most people are doing too much volume for their body to recover.
Thanks for all the valuable information Geoffrey 🙏
how much did you reduce
@@justanaverageenjoyer8494 on an average I was around 18-20 weekly sets per muscle group. Now I am on average 12 weekly sets.
Tfw lifting is an advanced math problem which you solve gradually
I thought of this just today morning but forgot about it until now. Thanks Geoff
Thank you for the video; I’ve been thinking of alternative ways to manage fatigue-these’ll help.
Take care!
Great video. I find that life tends to hand you deloads whether you like it or not (crazy work schedule, family commitments, etc), so a formal deload is seldom necessary. At least for those of us for whom lifting isn't our job. So #1 & #3 just come naturally, you WILL have times where work is CRAZY and your pulling 12-14 hour shifts, you WILL have times where your wife needs more of your time and that gym session just isn't worth the argument. You WILL have times where you get sick. So time off from the gym just comes naturally. I take advantage of those seasons of life when I have more time and I train more, but I fully acknowledge and accept that other times I won't be able to, and I'm ok with missing a few days here and there.
Exactly. I think that most average lifters shouldn't anticipate deloads. Or even consider fatigue management. Unless they are INCREDIBLY consistent. Still a good video, though 👌
@@LunkLanguage I still think Fatigue Management should definitely be a consideration, I just don't think deloads are the way to go, for most people. Competitive/Professional powerlifters & bodybuilders, absolutely should consider deloads, but that's at best 10% of the people in gyms, most just wanna improve their health and/or aesthetics, to which it's really not necessary to even go hard enough to necessitate a deload. If regular training is that draining, I would suggest other areas are lagging, most often not getting enough sleep, not eating enough, and not managing stress. Eat more (especially protein), rest more, manage stress better, and a deload often is unnecessary.
Hands down I so glad I found your channel. I'm training since 8 years consistency but at certain points in my journey I didn't trained as hard as I should have done. I'm watching your channel since couple months now and in this timeframe I made more gains than the last two years. The most concepts and practical advices you are sharing are not really new to me - probably because I'm already lifting since 8 years - but you've made me focused and aware of a lot of things again. Especially when it comes to effort in the gym, movement slow down and going heavy af on isolation and machine exercices because they are in generall not as risky than barbell or dumbbell compounds. Im now at the strongest and best looking Ive ever been. 120 Bench, 220 deadlift and 200 squat.
Keep going dude I love your content and your mindset to training!
I usually get sick twice a year. I wait until then to rest a week. 😂
I def enjoy your videos, easy to understand. I am 67 years old. I am using your advice but I don't know how hard to go since I am considered an old man, so I am going as hard as I can. thank you.
That Top Gun snippet was awesome!
*pec tear* had me laughng out loud.
Give your editor a raise!
Looking sick bro! Alot of people forget about auto-regulation. Listening to your body is key 💪
12:23 I got kicked out from my local gym because of that. Very funny Geoffrey.
Dude been watching you for quite some time now, always love the videos, but your physique in this one?!? Seriously impressive progress💪🏼
Thanks, last stages of a fat loss phase.
I second that motion! Dude is looking jacked af
One day a week of doing an hour of yin yoga really helps me.
Totally agree with managing fatigue on 7 day routines. Take a day off or go easy when ur central nervous system is fried. Or switch to doing sports for a day is gd too.
the point you and he, and everyone else is missing is this: as you become more advanced, you have the ability to tap into the target muscle of focus without stimulating other body parts + fatiguing the CNS. what does this mean? it means you're able to optimise fatigue to the point you dont need any 'rest days'.
More is not better in bodybuilding. Getting the max out of every single rep is the goal.
@@user-jp7ni5xv1r exactly man!
@@user-jp7ni5xv1r totally not true, not even one word you said
@@user-jp7ni5xv1rYou're talking out of your ass
Volume Autoregulation is so underrated, as you said pick a set range and go from there
I was watching Alex Eubank train and he isn’t counting reps at all so I started doing that.
Mainly just frees up metal space to pay more attention to the reps. The main thing is that it’s a flawed idea to decide to fail on a certain rep anyway. If it’s failure we’re aiming for them forget the reps otherwise we’ll just start performing different as we get to the end
It’s horrible but now I have nothing to take my mind off the feeling of the burn
Thanks for the great content, Geoff. The content along with the rest of the natural lifter community has been really helpful in my return to the gym after a years break during lockdown over here in Scotland.
For me, your most useful video yet.
Seeing GVS suffering at the side whilst presenting really is a unique aesthetic
Instead of fahve bah fahve why not sahde bah sahde
I don't get fatigue........... and I love it! Did a double workout today, back to back. That was a tough 3+ hours.
Since you brought it up, I dont know if im special but even when i feel super tired or even dont feel that well (like having a headache) ill still work out and a lot of times it will be a very good workout, sometimes with prs, the only chance i wont work out is if i have a migrange or a hangover or maybe i went to sleep very late and woke up very early but those are rare occasions.
Love the videos Geoffrey! Are you planning on talking about the doggcrapp training philosophy? Seems to be making the rounds again lately
12:28 that was greg d. Myke was dismantling that claim in the debate they had on Omars channel
I'd like to add to the diet part that eating a mainly whole plant food diet also helps recovery, as the antioxidants eliminate the free radicals that occur as a by-product of metabolizing carbohydrates into stable forms of oxygen and water when you need a surge of energy during exercise. It's important to note that antioxidant supplementation, such as taking pills of vitamin C or vitamin E, have a negative effect for resistance training and recovery time, so it is not recommended to supplement your antioxidants; antioxidants should come from a plant-based diet (refined grains don't count as a lot of nutrients are stripped in the factory process, so, for example, instead of white rice, eat brown rice).
The strength loss set to set is how I ended up doing lower volumes. Taking my first set to 0-1rir leads me to on average 20% loss in reps with the same load or dropping the load 25-33% for the same or maybe a couple more reps than the first set if that makes sense. Most exercises get 2 very high effort sets like that in a given workout.
Fatigue management is quite important, especially when you get older. If you don't sufficiently recover, you're more prone to getting injured. Then you need time off. While training muscles is the goal, joint and ligament pain must also be noted, otherwise you'll not progress.
I just thought about this channel a minute and was thinking, hmm it's high time GVS has a video out. And here we are, lol must be psychic
Thank You for uploading.
I soo appreaciate your channel !
One way I manage my fatigue is to track 2 to 3 RIR on the first 3 sets of the big lifts and the last one I go all out. I've notices insane strength gains and my fatigue is more balanced then ever. Didn't had a deload in months, except vacation like you explained.
Imo and experience, frequently needing a week off, like more than twice a week, is a sign of bad diet or sleep/stress than training. It's very hard to truly train that hard regularly enough, to need a week off more than twice a year.
One game changing tip I used, is maybe once every 8 - 12 weeks is to down in weight but up your repetitions to keep the intensity the same.
It also helps you get through strength plateaus very well
That's a great video actually.
Seeing you mention you are into the last 2 weeks of your diet, how much do you weigh now, you are looking insane.
~88kg/194lbs or so.
How tall are you?
@@GVS Being this lean at 88kg is impressive as fuck, waiting for the transformation video
@@peterverhovskoy He's 6 ft I think
Finally, you hit the nail right on the head, i dont always agree with you but i do on this issue and great topic, keep them coming.
I train 4 times a week. I do 6 weeks of hard training at a time.... Then take a week off. It has helped me to keep making progress and manage fatigue. I believe a reset for the body should be taken more frequently to nullify the repeated bout effect and to set a clean slate for new gains.
Do you lose progress?
@@JL-yw1cp A week can't cause you to lose progress.... Lol. To lose progress takes about 3-4 weeks. Actually it helps me manage fatigue better and make more progress. You cant keep hitting the weights for months with no breaks and think you'll be fine. 6-8 weeks of hard work.. with a week off works wonders.
th-cam.com/video/cBzaFBVVs50/w-d-xo.html this video actually implies you might possibly get better gains with that approach, and I see it's not talked about at all really! IMO you are doing it right
@@douglasachaiba7885 If you're lifting heavy (inside of your 5 rep max) 1 week can cause you to become weaker. Not so much because you lost muscle, but your CNS is not trained for the heavier weights. If I don't lift my heaviest weights for 1 week, I lose between 10-20lbs on my 1 rep max on the bench for example. I gain it back quickly as I train it, but you still lose, which is why when I deload, I always deload with the same weight at my peak 5 rep (just do 3 reps vs 5).
@@sprogovac point taken... Thing is I don't train for strength but hypertrophy.... So I keep my reps between 8-15 .... Sometimes a little higher. So for me .. I don't lose anything. In fact . I come back primed to lift from where I left off.
2:42 I think many programs actually plan for that. These days are called Layoff Exercise Gaps.
The form @12:15 seems like it would carry over nicely to the bedroom
I used to to a traditional push-pull-leg split. That gave me some pretty good workouts and rest, but the problem was I was finding it difficult to be consistent. I just didn't have the time or energy to go to the gym three days out of four, and I was finding I was only working each body part once a week (and sometimes less). I recently switched to a two-day split. There's no way I would have enough time or energy to do half my workout every time I go to the gym, so I further split my two-day split into a 1A/2A - 1B-2B split where I work out every second day and I switch up the order and focus on my A and B days.
How this works is as follows:
1A: Chest, triceps (main focus); shoulders, back (2 exercises for shoulders, 3 for back)
2A: Legs (main focus); biceps, forearms (1-2 exercises for each); abs
1B: Shoulders, back (main focus); chest, triceps (1-2 exercises for each)
2B: Biceps, forearms (main focus); legs (2 exercises only for quads); abs
I'm finding I am gaining strength and am much more consistent. My workouts are a little longer but it's manageable when I only focus on half of each workout (although even when I'm training a body part that isn't the primary focus for the day I'm still training hard and to failure (or close to it). This seems to work pretty well for a 52 year-old geezer like me with lots on my plate.
Dude you look phenomenal,I didn't even hear what you say in this video, just looking at you training.
I like taking a week off after 3-4 months of hard training. Just like programs theres many different ways to arrive at the same end. Great video
Lesgo a new gvs vid dropped
Video came out right as I was reading 2-3 sets in the plan you made me lol
Great video Geoffrey
Great video as always man. I was recently forced to rotate out a lot of my main chest/triceps movements (Flat Bench, Dips, Skullcrushers)
because I didn't pay attention to fatigue in my elbows + didn't rotate any of these for about half a year (made sick gainz tho) and got slight tricep tendonitis.
I was fortunately able to almost fully fix it in about 3 - 4 weeks by replacing these movements with similar exercises and deloading. So everything you said
is true, I learned it the hard way. Will look into autoregulating volume further since the concept does make a lot of sense. Thanks for the tips!
Real good timing on this video lol. It's been 5 months of 6 days a week for me, starting to really feel it. Upped the calories, but still just tired all the time and dreading leg days especially. Don't wanna take time off completely but half volume/half intensity for a few days would be nice.
15:23 Those of us with vegetable digestion issues. Some solutions: Add a vegetable protein powder to make sure you get vegetables, right?
And add a digestive enzyme tablet partnered with a probiotic tablet.
These things help me get my vegetables.
Do you mean powdered greens? Cos veg protein I.e. pea protein doesn't necessarily have all the nutrients of peas, they've just isolated the protein
@@RDS_Armwrestling I'm using "Orgain Vegetable protein with Super foods." It seems to give me that vegetable nutrition.
@@EEDad401 cool 💪🏼
since i started training 6 days a week, my rpe cap on compounds has been 6-8. then 8-9 on accessories. so manageable. RPE is the ULTIMATE FATIGUE MANAGEMENT TOOL. JUST A LIL PRO TIP GUYS ;)
the Top Gun clip really got me, lol!
*pec tear*
XD
Bro, I lost so hard. I needed that laugh.
If you record on ur phone you can use a port C mic and it works with phones. Will increase audio quality 10 fold.
A video on your bulking diet and cutting diet would be much appreciated.
recently switched to full body sessions, just a posterior focused one and an anterior focused one, and so many of these points have come into play in a much bigger way. on the days i feel good i work hard on everything, but just doing maintenance volume for the muscle groups that take longer to grow and prioritizing certain areas in the lighter sessions has been the sneakiest way to always be making progress in the whole body at a faster rate wo getting too beat up. i'm still having less sessions a week than i used to do on a more striated split.
"Whats up freaks and geeks" love it.
Fatigue management is a special kind of beast when you're coming back from injury and surgery, when you've been out for about four months. I intentionally did too light, too little, and I'm still sore for three days, the type of soreness you get when you overdo it like crazy. Certain exercises are getting better, but it's really hard to tell how much is gonna be too much. There is some strength there, but work capacity is near zero.
i just train everyother day and take 2 days off at end of a push pull legs cycle. used to train every 3rd day in push pull legs split / arnold split the other week. fatigue was fine progressed every lift each week was crazy. but now train everything once every 7 days and not every 10 days like before.
Watching this while sitting on my sofa with a really sore elbow following my workout yesterday 😐
Bought SWEAT this morning. I'm liking it a lot, especially the exercise sections. I probably dug into the fitness research a little too much to fully benefit from it even tho I'm a beginner but I'd say it's worth its price. Also banger content geoff🙏
The pec tear high five made me laugh loud enough to startle my cats out of the room.
Looking huge man! The hard granite look is what i want to go for. Im gonna start saying your a fake natty 😂
Thanks for enlightening me to Boostcamp it’s a dope app for tracking workouts.
FATIGUE FATHER
DELT DAD
GAINS GUARDIAN
🍷
I thought it was Greg that said about the 10% rule a long time ago and Mike actually argued against it when they did a collab/podcast
Looking super lean man! Great video as always.
@12:30 If going to failure, wouldn't the reps obviously be going down 10-15% each set? (or same reps, but 15-20% less weight) ..and depending on the muscle group obviously.
So how do you define a 10% drop in strength?
10% of the weight on the bar. That's definitely different from 10% of total reps.
Example: if the first set is 10x100kg...
10x90kg and 9x100kg are very different second sets! The first is a massive drop off in performance, the second is pretty small.
Why these always come when ya need em? A couple weeks ago all the greats were talking about shoulders. I'm ready to see everyone in the yt fitness muscle building community talk about this as well. Good info. Love the vids.
Bro drops the best easter eggs making me hit that space button harder than last time lol
My man looks great
funny you talk about this right now because i recently switched my program from 3 days to 4 mainly because of recovery times but also some of the training was lacking.
Upper, cardio, lower, cardio on a continuous rotation is great for me. Training each body party every 4 days. If one of my upper body parts is still sore on upper body day ill make it another cardio day and then do upper the next day instead. Never take off but at least do cardio
12:27 - That’s DOCTOR Mike Israetel!
Put some respect on his name, son!!
😂
Freaks n geeks goated show
Instant like 👍
GvS. The exercise in the video at 12 min 38 ish. Where do you feel that most. Just lats? Any rear delt burn? Or long heads of the triceps? What’s the logic with using ropes and doing it standing? Ironically the bent elbows and arcing pullover motion is something Ryan Humiston used to preach for back. Although he did it for seated cable rows from memory.
Also your side delts are looking great lately. Anything specific you’ve been doing to target them recently?
12:28 Wait Mike Israetel came up with this before me? Damn I had no idea lmao
Apparently actually it was Greg Doucette, and I was remembering their debate wrong lol. Diet brain is a bitch.
love it
Yeah, I have friends that have to find the gym at the vacation resort, first thing. Take a few days off already
I get stoned all the time but have gotten them gains you square mo-fo! (+40lbs in the same bf% in 5 years) hehehe, Much love thanks for your hard work and cool guy ethics Geofz;)
Btw you re looking A-MAZING! and great and original posing! Good job!
Thoughts on carnivore diet? I don’t eat vegetables, barely any carbs
damn …. gvs loving to stare into the mirror a lot ever since the cut took effect😂 🤔
Hi ! Thanks for all the videos and great advices.
I watch(ed) many youtube fitness channel and I really think yours is, at least, one of the best.
Plus the video editing is so much fun.
I have a question, do you update your book often or at a specific time of the year ?
Thank you, cheers from France !
RINGS TRAINING IS OP AF
Ive had to be very careful with fatigue, cuz im trying to heal other chronic issues. So i am trying to build muscle in the laziest way possible. I do single set training only 1 set per muscle, but i go to failure. So extremely low volume, but i feel like going to failure is better for my growth than higher volume less intensity
I love Mike Israetel, but sometimes I feel like his advice is simply further confusing me. I'm talking about things like MEV, MRV, RIR, his strategies for progression. It sometimes feels too complicated (and I have a master's in science), that I am struggling to create my own program using his ideas. What's your opinion on his reasoning, periodization techniques, etc.?
12:25 What is 10% of strength? How do you calculate that? Isn't that losing 1 rep in a 10 rep to failure exercise?
10% strength as in if you could lift 100kg before, it would go down to 90kg. That's more than one rep though it'll vary how much you'll lose.
@@GVS Even for the same amount of reps? Lets say you aim for 10-12 reps with 1-2 rir in shoulder dumbbell press at 20kg then you drop it down to 17.5. You're done if you cant get above 8 reps?
It’s funny a guy in the gym the other day told me to use 35# dumbbells on the chest supported row like you just were. I’ve been using 50#.
Those are kilos. It was a deload as well, usually use 40-50kg.
Hello, I am currently reading your SWEAT book, where can ask questions about routine?
I didnt buy it i found pdf on the internet
I am 16 and dont have much money but i like to watch your videos i will probably buy resurrecting gains
What you think about Leroy Colbert training style?
Hey it's me a freak and a geek he's talking to me specifically! lol