If you're looking to get sassy and massy, grab a copy of my book. I CAN'T promise an inch on your arms or any results at all...that's on YOU to put in the work. However, it will give you some great ideas to maximize your efforts. 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 -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
Hey man, just wondering what vpn ur using in China? Cuz last time I went back I used NordVPN but that was useless, couldn't connect at all. Also, I am loving ur content, and it has been a great help in my journey to greatness!
Very refreshing to see you put out legit advice for arm training. It’s always either “add an inch in a month” or “just do compound lifts for arms” from most people on social media.
Yea I used to think that compounds would be enough but they typically aren't getting the same range of motion or stretch especially for some areas. Especially for the triceps long head, bench pressing isn't going to do much.
@@GVS I do find the overhead press hitting my tricep long head pretty hard. I do agree with overhead extensions being king even though I have to modify it due to elbow issues.
@@XTheSpartanX7 if you have resistance bands you can try doing high rep pushdowns with them. i used to have elbow tendonitis so i stopped doing any tricep exercises and replaced them with the band pushdowns, gets a lot of blood flowing there and helps it recover. i dont know if your elbow issue is related to tendonitis but this might help
I love that idea of having an upper/lower/bro split, either resting or repeating at the end. Super cool format. Seems simple, fun, effective, and adaptive.
It’s pretty much the same as the Arnold split. Chest/back, legs, shoulders/arms. I love it too because you’re able to hit your big muscle groups twice a week hard, but also hit small body parts more frequently. The only thing I would add is more shoulder/arm work on legs,because those are my two weak points
Great split for us torso dominant types. I avoided emphasizing arms for years due to a fear of becoming a big armed skinny boi, there was a guy in my gym that had huge arms and no development anywhere else and it looked goofy af, respectfully. It backfired on me but I've balanced it out pretty well using Geoffs split. Bro day is just plain fun
A few years back I upped training frequency & volume too aggressively for back & arms for a few months & got biceps tendinitis in both arms as well. I was able to handle it fine in my 20’s, but not so much in my 30’s…..Glad you recovered quickly! PS: Those ultra high intensity overhead triceps extensions clips are classic!
Really solid point. Once you've been training long enough the main limiting factor in arm growth is how well you can mitigate elbow pain. Trying to brute force growth can give you some short term results but if you're in this for the long haul eventually you have to be very smart with how you program around your more vulnerable connective tissues.
@@ragnarok953 Check out Hypertrophy Coach/Joe Bennett, he explains very well the importance of alignment especially in hinge joints like elbows and knees. Trying to get the most out of the least is key, really really work hard on executing proper form on movements that feel good for you while also keeping a high degree of intensity/effort, to squeeze as much as you can out of relatively fewer sets. If you want to prioritize arms for a while perhaps consider backing off a little on your heavy presses and rows, since your joints recover more slowly than muscle tissue. Joe's probably my favourite resource for this kind of stuff, his content is geared more towards advanced folks but the principles are all sound and can be applied to most anyone. John Jewett is also excellent when it comes to training longevity. Good luck mate!
"You're doing dropsets to avoid failure rather than to go past failure." This is so true. I think if you have the time, it might be better to do an extra set or another exercise instead of doing drop sets if someone (for whatever reason) doesn't want to go to true failure on arms.
@productofmymind4860 I just measured them last week and they are 17 inches lmao I found it really unbeliavable. I know I made this comment 2 years ago, but I really started training arm srlsy 6 months ago. They grew REALLY fast, I started training them mostly everyday
After watching this video I put 1/4" on my arm in under a month. It will slow down as I get bigger but jumping from 13.5 to 13.8 is no issue at all. This is after a year of lifting and listening to people about "overtraining" so I had only been doing 4 sets a week of triceps and biceps. The days of my torso dominance are numbered. Big arms incoming. Thank you for the continued inspiration GVS. I am tired of settling for less and reading everyone talking about how limited naturals are and how slow progress has to be.
Amazing gainz in a year for someone with your amount of experience! My favorite clips are your overhead tricep extensions when you get that look in your eyes, that I am getting this last rep no matter what rope! IMO, your distance running background probably has helped you pushing yourself past where someone else's mind would want to quit. Distance and long TUT reps are mental and sprints and 1RM are quick power expression. I wonder if you would ever want to do a video on mentally overcoming the voice that tells you to stop a set and push past that wall like a distance runner learns to do over time?
I love how you look at training splits as mailable to the individuals needs, and not just choosing one of the standard ways of doing things. Something people should consider when looking for a custom plan or coaching. 👍💪
GVS and NH are the two natties I trust to give arm training advice solely because 90% of the other fitness youtubers giving the advice have small arms. Walking the walk is important.
17" natural arms here. Training them with 5-6 sets per week (2-3 sets per session, not including resisdual volume from pressing/pulling) worked wonders, rotating variations every 6-8 weeks on average to prevent overuse and build them from various angles
@@naughtiousmaximus7853 The residual volume from my pushing/pulling wasn't factored in, generally, each set of pressing counts as a 1/2 set for the triceps. And same goes for pulling with the biceps
I'm 50 been going to the gym for 3 months. Have increased my arms by 3cm so hearing this has made me feel good and given me a realistic idea what to expect as a natural as I think I have slowed already.
Thanks for this information Geoffrey! Stuck at 16 inch arms at 6’3 205 lbs. planning to bulk to 220 lbs and focusing on the arms with your tips. This video has been super helpful!
Glad you got straight to the good info, bulking is such a good tool to really put on mass and break through plateaus. I've absolutely blown up my arms and legs from my current bulk, it's like noobie gains all over again
As someone with very stubborn triceps who emphasized these movements during their bulk, can say for sure these are awesome tips. Unfortunately my triceps still suck but these movements did more for them than anything else. Hopefully with a few more bulks I can get on this level lol
I've got the opposite problem. Despite having very long arms (6'8 wingspan at 6'2 in height) my triceps seem to grow no matter what I do, but my biceps take special attention to grow.
@@narayasuiryoku1397 Oh really. So barbell rows, low rows, chin ups, pullups, lat pulldowns, dumbbell rows, seated cable rows, tbar rows, etc... don't work your biceps? There are just as many compounds that work biceps, learn some basic anatomy before you go trying to be a smartass because you clearly didn't even understand the point of my comment. I can do no direct work for triceps EVER and they still grow yet it's difficult for me to get my biceps to grow whether I use heavy weight or moderate weight, high reps or low reps, higher frequency with less intensity or lower frequency with higher intensity, or even adjust every single compound possible to put more emphasis on the biceps.
It's always the kids with the anime pfps and 4 months in the gym acting like they've got some sort of physiology degree and decades of experience. I have 16 years of lifting experience, a DPT, and a Ph.D in Evolutionary Biology. Pretty sure I know how to target the biceps. That doesn't mean they're just going to magically grow at the same rate as some of my genetic strong points as I approach my genetic potential.
Good to see this from an experienced natural. I've only increased by 1cm in the last year. Google answers saying 3 to 6 months. It's frustrating to read so much out there that isn't true or for roiders.
Thank you for being honest about everything from weight gain to time frames.. every other youtuber says oooh gain 1.inch in.30.days blah blah.blah.... well I been 14 months stuck at 16.5. Maybe with this info from you I can get an inch in the.next 12 months.... just gotta keep pushing!!!!
YAAAAAAYYYY. thank you geoff. this video not only talks about how volume and exercise selection are essential for growth in this are but also how BALLS TO THE WALLS intense you should be taking these safe isolation movements. I'm trying to get Guts' physique (5 year long term goal) and his arms dwarf his shoulders and that look is something i love and strive for. And this year im trying to get to 14/15in arms, so this video will indeed be helpful
Outstanding work! Really motivated me to take my arm training seriously and train hard with enough effort and in an intense manner and increase my volume. You’re a huge inspiration for all the natural bodybuilders. You’re so amazing for sharing so much helpful information and wisdom with us and providing such valuable and literally perfect advice. Incredibly phenomenal video. Your experience is quite valuable. 🙌
Who is ever gonna judge sth that WORKED! and for an advanced natural trainee at that. Any progress is progress and an inch is sth more than just progress.
Good job! After years of training, training and feeding significantly extra to one area for a year is a great way to grow. As far as proximity to failure goes, right on. I use a rep goal system that adds reps then sets then weight. I do fail sometimes. When it's on the last set, I rest for two or three big breaths and do another rep, repeating if needed to hit the last set's goal. For me this keeps it real. Instead of pretending to fail and lowering weight, just breathing and getting back after it right away with the already failed weight, over the years, makes a lot of consistently good effort.
I believe arms, shoulders, and calves are muscle groups which benefit from extra training days due to their ability to recover much faster than bigger muscle groups. This seems especially true when doing an Upper/Lower or PPL training split.
For the first time you had me wondering if you were fooling us about your natty status. Cause bro, you're fucking huge! I've totally raised the bar on what I think is possible now. Exciting times.
Its doesnt matter how you do it or where you do it, consistency will always beat technique and nutrition to get you the gainz from years and years of constant training and healing.
Gotta mention how your faliure faces in the backgrounds are hillariouly funny and serve as a reminder to myself that I need to be pushing a little more when reaching that point in a set.
My arms were always my best bodypart and i trained bis and tris both 18 sets per week (only isolation) but recently i implemented close grip bench and trained biceps 4 times a week with just 3/4 sets each session and have been seeing again great results and stretchmarks for the furst time in my arms
That overhead stuff hits the triceps just right. My triceps really popped out when I started doing lat pullovers with a dumbell. I had the nautilus machine right there, and could have hit my lats harder with that, but I was already doing weighted chins twice a week. So I needed other muscles to help. I would get the systemic hit from chins, then do the pullovers supersetted with curls. Arm workouts were not hitting enough in my timeframe so I hit my arms with my lats, and my legs with my traps. It worked out amazingly. I had actually stopped doing that split to get in more front squat volume. It was a bad idea. Im fixing to be back on it.
watching this gave me arm training motivation to train more arms I got big triceps but I don't train biceps much I see the effect you made so I wanna do more and get big arms I had big biceps in the past now is time to grow them back to be strong and big
I got an inch also in a year at age 54, I was surprised that I did it without going crazy, just steady, when I was young I would push super hard and so I'm surprised that just being really steady works very good. So hope that helps someone who lacks motivation but can just at least show up.
I added incline bicep curls into my program recently and I went hard the first day. The next couple of days I couldn’t extend my arm fully lmao. So I feel you there with having to watch the amount of volume with them. However, my body did get adjusted over time now I can bang out set after set with little issue. Thank you for this information it is extremely valuable to people wanting big arms like yourself!
My movement that helped me build good arms was the close grip bench press. I don’t have 17 inch arms (yet) but I started at 11.2 inches, being a shorter guy with very skinny wrists (barely over 6 inches). I’m now at 16 inch arms at 15% body fat close grip benching 105kg for sets of about 6/7 reps. Think with my frame limitations 18 inches lean is out of the question but defs want to chase 17 inches in the coming years 💪🏾
So much depends on what you do outside of working out. Manual labor jobs will definitely play a part in recovery and over use injuries. If you're just a desk jockey then it's easier to add more volume.
Good to know I’m mostly doing the same thing. I finally decided to include an arm day into my training as a way to just purely focus on them and creating as much muscle damage as I could using isolations. And since the arms are a priority of mine I have that day at the beginning of the weak. I also have basically the same movements on triceps, little bit less with biceps. Typically 3 exercises and with tris I do two overhead variations, and one push down. With biceps I do like the standing barbell and dumbbell incline curls. Not so much a fan of spider curls, they just don’t feel that comfortable to me. But I actually do what I call the face curl where you set up like a face pull but then you’re just curling to your face. Correct me if I’m wrong but I believe this helps with the long head, or peak of the bicep? Not sure but something about having the elbows up in front of you like that hits different.
What people don't understand with injuries is that if you want to actually progress you really have to push yourself, when you push yourself, you're probably going to get injured from time to time. If you stay long enough in the game, you will discover that yourself, or you won't grow much.
@@benbruen7557 my arms are quite fine after each session, completely recovered even after the upper body days, i do forearm isolation exercises on the lower days so that my deadlifts aren't affected and that's basically all I've observed so far edit: i don't do compound movements like close grip chinups, close grip bench etc on the arm days i just like doing arm days like that
@@anandhua.b4589 I see that’s well done. I hit do PPL rest UL then an arm day then I rest. I just think splitting up the volume a little more would be more beneficial but if it’s working it’s working To add I’ve been training a year and a half and people ask me if I take steroids because of my shoulders/ arms not trying to flex just saying I might’ve stumbled into something good
One small thing you said really hit me. Your arms are 3/4 an inch different and I can't even tell. I thought my 1/4 inch imbalance was bad and really obvious, you really see your own flaws all too easily!
I have a full inch difference, mainly due to my left arm not fully extending so I can't get a full contraction on the triceps. Even that's not an obvious disparity unless you're really looking closely.
Honestly what's been working for me over the last couple months is just spacing out some high volume throughout the week. Do some bicep and Tricep isolation work almost every day, just auto regulate your recovery. In my experience my arms basically never get tired.
Athlene X said I can put an inch on in 22 days. With his advice I was able to put on 2.7 inches in only 27 days AND I used fake weights to do it. Amazing, just A-maz-ing!
im stronger in bench and other big lifts we are the same at curls and extensions and your arms are bigger then mine my arms are 17, thats a good arm genetic geff, keep going brother.
Noice video as always. Biceps:- I really like those o.barbell curl damn i can feel the biceps working. I do one set for strength with good technique. Dumbbell curl Hammer curl/reverse sometimes. Triceps:- Pushdown Overhead Close grip (Helps in bench) Jm press I feel my anterior delts crying whenever i try dips and try to go a little bit more dip. And of course the bulking advise is legit. My strength + arm 📈📈.
Nice! I've put 1inch 1/8 on my arms (bad genetics too!) but gone from 12%-16.2% BF....and I was only 14months trained at the start. Those cable tricep extensions are money! I like triangle pushups too. I'm currently training arms every other day and have maintained a 1/8 inch gain per month this year.
Give yourself 5 years of solid, hard, consistent and properly fed training before you even think about your genetics. You will surprise yourself. I was 45kg at 15% BF same height as now in my early teens, now I'm 80kg at 20% going down to 75kg 15%, and I've only been training seriously for the last 2 and a half years.
I brought my overhead extension from 110 for 10 to 180lbs for 8 and that brought my arms from 15 inches to 16 inches. Now I’m struggling to get to 17 lol. Gonna try to add in more volume with my biceps as they’re not growing at all.
If you have bad arms then give them their own day. For triceps you need to do a overhead tricep movement, a pushdown and a skull crusher movement. For biceps I'd do a preacher curl, a front double bicep curl in the cable cross and a incline curl. Work in 10-15 reps for 3-4 straight sets per movement. It ain't harder than that.
I noticed i have seen better results doing less sets overall in the week but going to failure or 1 rir on almost every set, I'm still growing 7 years into natural training
If you're looking to get sassy and massy, grab a copy of my book. I CAN'T promise an inch on your arms or any results at all...that's on YOU to put in the work.
However, it will give you some great ideas to maximize your efforts.
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
-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
ELLO geoffrey. Thank you for your service acknowledging our NH sir.
@@dustencross357 no, not really. Just too much stretching type exercises to failure.
Hey man, just wondering what vpn ur using in China? Cuz last time I went back I used NordVPN but that was useless, couldn't connect at all. Also, I am loving ur content, and it has been a great help in my journey to greatness!
Very refreshing to see you put out legit advice for arm training. It’s always either “add an inch in a month” or “just do compound lifts for arms” from most people on social media.
Yea I used to think that compounds would be enough but they typically aren't getting the same range of motion or stretch especially for some areas. Especially for the triceps long head, bench pressing isn't going to do much.
+1, plus the weight gaining aspect. No one will put 1 inch to their arms just by squeezing extra harder at the top of a curl like many preach
@@NunoAlexandreMB FuLl RaNgE oF MoTiOn bRaH EcCeNtRiC brah
I love training arms I just got them big from 3 really good isolations that's all
@@GVS I do find the overhead press hitting my tricep long head pretty hard. I do agree with overhead extensions being king even though I have to modify it due to elbow issues.
@@XTheSpartanX7 if you have resistance bands you can try doing high rep pushdowns with them. i used to have elbow tendonitis so i stopped doing any tricep exercises and replaced them with the band pushdowns, gets a lot of blood flowing there and helps it recover. i dont know if your elbow issue is related to tendonitis but this might help
You don't even need to make jokes anymore, just loop that first overhead cable tricep extension footage thorughtout the whole video and you're gold 😂
I love that idea of having an upper/lower/bro split, either resting or repeating at the end. Super cool format. Seems simple, fun, effective, and adaptive.
It’s pretty much the same as the Arnold split. Chest/back, legs, shoulders/arms. I love it too because you’re able to hit your big muscle groups twice a week hard, but also hit small body parts more frequently. The only thing I would add is more shoulder/arm work on legs,because those are my two weak points
Great split for us torso dominant types. I avoided emphasizing arms for years due to a fear of becoming a big armed skinny boi, there was a guy in my gym that had huge arms and no development anywhere else and it looked goofy af, respectfully. It backfired on me but I've balanced it out pretty well using Geoffs split. Bro day is just plain fun
@@rico14fun fact. It’s actually the Vince Gironda split. He was using it before Arnold and Arnold learned that split from him
Your triceps are huge. That is amazing. You push borders for natural lifters. Thanks bro.
A few years back I upped training frequency & volume too aggressively for back & arms for a few months & got biceps tendinitis in both arms as well. I was able to handle it fine in my 20’s, but not so much in my 30’s…..Glad you recovered quickly!
PS: Those ultra high intensity overhead triceps extensions clips are classic!
Really solid point. Once you've been training long enough the main limiting factor in arm growth is how well you can mitigate elbow pain. Trying to brute force growth can give you some short term results but if you're in this for the long haul eventually you have to be very smart with how you program around your more vulnerable connective tissues.
@@Shane756 Any tips on how did you aproach training while keeping elbow health in mind?
@@ragnarok953 Check out Hypertrophy Coach/Joe Bennett, he explains very well the importance of alignment especially in hinge joints like elbows and knees.
Trying to get the most out of the least is key, really really work hard on executing proper form on movements that feel good for you while also keeping a high degree of intensity/effort, to squeeze as much as you can out of relatively fewer sets.
If you want to prioritize arms for a while perhaps consider backing off a little on your heavy presses and rows, since your joints recover more slowly than muscle tissue.
Joe's probably my favourite resource for this kind of stuff, his content is geared more towards advanced folks but the principles are all sound and can be applied to most anyone. John Jewett is also excellent when it comes to training longevity.
Good luck mate!
@@ragnarok953 yes switch up exercises...look into trigger points and dont go to failure if u dont have 2.....find what works for you Thor!!
@@Shane756 When joint recovery becomes the limiting factor, it's time for conjugate training
You crack me up everytime with those facial expressions when you push yourself really hard, lmao! Great work!
The way he slides into the frame with his eyes bulging out of his head cracks me up
"You're doing dropsets to avoid failure rather than to go past failure." This is so true. I think if you have the time, it might be better to do an extra set or another exercise instead of doing drop sets if someone (for whatever reason) doesn't want to go to true failure on arms.
Always better to do that if you have the time, drop sets are a great tool for those in a true time crunch
I needed this. My arms are serioulsy lacking and I find they are becoming a detriment to my other lifts. Congrats on the gains!
How are your arms now? :)
@productofmymind4860 I just measured them last week and they are 17 inches lmao I found it really unbeliavable. I know I made this comment 2 years ago, but I really started training arm srlsy 6 months ago. They grew REALLY fast, I started training them mostly everyday
After watching this video I put 1/4" on my arm in under a month. It will slow down as I get bigger but jumping from 13.5 to 13.8 is no issue at all. This is after a year of lifting and listening to people about "overtraining" so I had only been doing 4 sets a week of triceps and biceps. The days of my torso dominance are numbered. Big arms incoming. Thank you for the continued inspiration GVS. I am tired of settling for less and reading everyone talking about how limited naturals are and how slow progress has to be.
Amazing gainz in a year for someone with your amount of experience! My favorite clips are your overhead tricep extensions when you get that look in your eyes, that I am getting this last rep no matter what rope! IMO, your distance running background probably has helped you pushing yourself past where someone else's mind would want to quit. Distance and long TUT reps are mental and sprints and 1RM are quick power expression. I wonder if you would ever want to do a video on mentally overcoming the voice that tells you to stop a set and push past that wall like a distance runner learns to do over time?
I've always loved the clips of you working out to failure in the corner with no sound as you narrate calmly; makes me chuckle
I love how you look at training splits as mailable to the individuals needs, and not just choosing one of the standard ways of doing things. Something people should consider when looking for a custom plan or coaching. 👍💪
Yes it's a must! Being rigid with something that varies as much as people's bodies/psychologies is a recipe for disaster
GVS and NH are the two natties I trust to give arm training advice solely because 90% of the other fitness youtubers giving the advice have small arms. Walking the walk is important.
17" natural arms here. Training them with 5-6 sets per week (2-3 sets per session, not including resisdual volume from pressing/pulling) worked wonders, rotating variations every 6-8 weeks on average to prevent overuse and build them from various angles
basement bodybuilding got some good arm training advice aswell. you might want to check it out
Who are you talking about who has small arms? Jeremy Ethier?
@@StrengthHacksCoaching Just 6 sets per week? Isnt that too low?
@@naughtiousmaximus7853 The residual volume from my pushing/pulling wasn't factored in, generally, each set of pressing counts as a 1/2 set for the triceps. And same goes for pulling with the biceps
I strictly watch naturals so seeing your arm size really blew me away keep up this amazing content :)
And you know he's natural, how?
3:31 you gotta love the workout face. I'd put Vitruvian workout face as no.1A, and GVS as 1B, it's that good!
I'm 50 been going to the gym for 3 months. Have increased my arms by 3cm so hearing this has made me feel good and given me a realistic idea what to expect as a natural as I think I have slowed already.
Thanks for this information Geoffrey! Stuck at 16 inch arms at 6’3 205 lbs. planning to bulk to 220 lbs and focusing on the arms with your tips. This video has been super helpful!
Actually useful content. What a rare sight in this industry and the exact reason I'm subbed. Thanks Geoff.
100k soon buddy. You deserve it!
Also doing incline bench curls I tore my bicep…
Glad you got straight to the good info, bulking is such a good tool to really put on mass and break through plateaus.
I've absolutely blown up my arms and legs from my current bulk, it's like noobie gains all over again
the most anticipated video in 2022
As someone with very stubborn triceps who emphasized these movements during their bulk, can say for sure these are awesome tips. Unfortunately my triceps still suck but these movements did more for them than anything else. Hopefully with a few more bulks I can get on this level lol
Same
I've got the opposite problem. Despite having very long arms (6'8 wingspan at 6'2 in height) my triceps seem to grow no matter what I do, but my biceps take special attention to grow.
@@liamengram6326 that's how triceps work. They're worked way more by compounds compared to biceps, that's not special.
@@narayasuiryoku1397 Oh really. So barbell rows, low rows, chin ups, pullups, lat pulldowns, dumbbell rows, seated cable rows, tbar rows, etc... don't work your biceps? There are just as many compounds that work biceps, learn some basic anatomy before you go trying to be a smartass because you clearly didn't even understand the point of my comment. I can do no direct work for triceps EVER and they still grow yet it's difficult for me to get my biceps to grow whether I use heavy weight or moderate weight, high reps or low reps, higher frequency with less intensity or lower frequency with higher intensity, or even adjust every single compound possible to put more emphasis on the biceps.
It's always the kids with the anime pfps and 4 months in the gym acting like they've got some sort of physiology degree and decades of experience. I have 16 years of lifting experience, a DPT, and a Ph.D in Evolutionary Biology. Pretty sure I know how to target the biceps. That doesn't mean they're just going to magically grow at the same rate as some of my genetic strong points as I approach my genetic potential.
"To dream the impossible dream!...."
Congrats, and thanks for the inspiration!
Honestly wild that you did that, my arms have always been hard to grow so looking forward to some tips
Sound advice on growing the arms.
I approve
11:45 This was by far GVS's hardest flex in this video. Great job as always!
“I just said fuck it and went heavy”. Love that 😂
Good to see this from an experienced natural. I've only increased by 1cm in the last year. Google answers saying 3 to 6 months. It's frustrating to read so much out there that isn't true or for roiders.
Thank you for being honest about everything from weight gain to time frames.. every other youtuber says oooh gain 1.inch in.30.days blah blah.blah.... well I been 14 months stuck at 16.5. Maybe with this info from you I can get an inch in the.next 12 months.... just gotta keep pushing!!!!
I really like the idea of this split. Arm day after upper day solves for hitting Arms more without compromising chest/back.
YAAAAAAYYYY. thank you geoff. this video not only talks about how volume and exercise selection are essential for growth in this are but also how BALLS TO THE WALLS intense you should be taking these safe isolation movements. I'm trying to get Guts' physique (5 year long term goal) and his arms dwarf his shoulders and that look is something i love and strive for. And this year im trying to get to 14/15in arms, so this video will indeed be helpful
Was waiting for this one!
Outstanding work! Really motivated me to take my arm training seriously and train hard with enough effort and in an intense manner and increase my volume. You’re a huge inspiration for all the natural bodybuilders. You’re so amazing for sharing so much helpful information and wisdom with us and providing such valuable and literally perfect advice. Incredibly phenomenal video. Your experience is quite valuable. 🙌
Some of the best advice out there. Great job
Who is ever gonna judge sth that WORKED! and for an advanced natural trainee at that. Any progress is progress and an inch is sth more than just progress.
Good job! After years of training, training and feeding significantly extra to one area for a year is a great way to grow. As far as proximity to failure goes, right on. I use a rep goal system that adds reps then sets then weight. I do fail sometimes. When it's on the last set, I rest for two or three big breaths and do another rep, repeating if needed to hit the last set's goal. For me this keeps it real. Instead of pretending to fail and lowering weight, just breathing and getting back after it right away with the already failed weight, over the years, makes a lot of consistently good effort.
I believe arms, shoulders, and calves are muscle groups which benefit from extra training days due to their ability to recover much faster than bigger muscle groups. This seems especially true when doing an Upper/Lower or PPL training split.
It's also because you can't put as much stimulus into your smaller muscles compared to your large ones
For the first time you had me wondering if you were fooling us about your natty status. Cause bro, you're fucking huge! I've totally raised the bar on what I think is possible now. Exciting times.
I think Geoff just responds really well to training. Most guys are gonna get crushed doing the same volume and frequency.
@@Soccasteve sure seems like a fuckton. Not the kind of volume i’d try for some time
That bulk was very successful, I’m not sure I’m going to bulk too much but this was a great video
Ello Geoff, Thanks for your service for acknowledging our NH sir.
Its doesnt matter how you do it or where you do it, consistency will always beat technique and nutrition to get you the gainz from years and years of constant training and healing.
Gotta mention how your faliure faces in the backgrounds are hillariouly funny and serve as a reminder to myself that I need to be pushing a little more when reaching that point in a set.
My arms were always my best bodypart and i trained bis and tris both 18 sets per week (only isolation) but recently i implemented close grip bench and trained biceps 4 times a week with just 3/4 sets each session and have been seeing again great results and stretchmarks for the furst time in my arms
Did you train biceps 2 days in a row?
That overhead stuff hits the triceps just right. My triceps really popped out when I started doing lat pullovers with a dumbell. I had the nautilus machine right there, and could have hit my lats harder with that, but I was already doing weighted chins twice a week. So I needed other muscles to help.
I would get the systemic hit from chins, then do the pullovers supersetted with curls. Arm workouts were not hitting enough in my timeframe so I hit my arms with my lats, and my legs with my traps. It worked out amazingly.
I had actually stopped doing that split to get in more front squat volume. It was a bad idea. Im fixing to be back on it.
Grats on the 60k!
Best training content on youtube!
I found good training advice on youtube. this is really shocking, I'm not kidding. all I see everywhere else is bs. this is just great
I've never clicked on a video so fast when I saw it, then I realized it was about growing your arms
Congrats on 60k. Still waiting on that fresh rap outro though! Give the people what they want!
Arms look great bro!
Good work
watching this gave me arm training motivation to train more arms I got big triceps but I don't train biceps much I see the effect you made so I wanna do more and get big arms I had big biceps in the past now is time to grow them back to be strong and big
“It’s not overtraining, it’s overgaining” -Dom Mazzetti
Good stuff here… love the real results coupled with science
I got an inch also in a year at age 54, I was surprised that I did it without going crazy, just steady, when I was young I would push super hard and so I'm surprised that just being really steady works very good. So hope that helps someone who lacks motivation but can just at least show up.
I added incline bicep curls into my program recently and I went hard the first day. The next couple of days I couldn’t extend my arm fully lmao. So I feel you there with having to watch the amount of volume with them. However, my body did get adjusted over time now I can bang out set after set with little issue. Thank you for this information it is extremely valuable to people wanting big arms like yourself!
Incline curls are the GOAT, I love doing a pump movement first (like high rep barbell curls), then doing a stretch movement like incline curls after
Youre too funny Geoff, keep up the good work
Nice work! Ty for posting
Glad you enjoyed it!
My movement that helped me build good arms was the close grip bench press. I don’t have 17 inch arms (yet) but I started at 11.2 inches, being a shorter guy with very skinny wrists (barely over 6 inches). I’m now at 16 inch arms at 15% body fat close grip benching 105kg for sets of about 6/7 reps. Think with my frame limitations 18 inches lean is out of the question but defs want to chase 17 inches in the coming years 💪🏾
Found this guy cause of Alex Leonidas. Now subbed love the content keep it up.
I’m glad I’m not the only one who makes those faces. Thanks again for the advice.
Good Video as always. I also recommend doing skull crushers! I feel like nothing else can hit the triceps so hard.
So much depends on what you do outside of working out. Manual labor jobs will definitely play a part in recovery and over use injuries. If you're just a desk jockey then it's easier to add more volume.
Another great video.
18 sets a week with HIGH intensity. No wonder you made so many gains
Good to know I’m mostly doing the same thing. I finally decided to include an arm day into my training as a way to just purely focus on them and creating as much muscle damage as I could using isolations. And since the arms are a priority of mine I have that day at the beginning of the weak. I also have basically the same movements on triceps, little bit less with biceps. Typically 3 exercises and with tris I do two overhead variations, and one push down. With biceps I do like the standing barbell and dumbbell incline curls. Not so much a fan of spider curls, they just don’t feel that comfortable to me. But I actually do what I call the face curl where you set up like a face pull but then you’re just curling to your face. Correct me if I’m wrong but I believe this helps with the long head, or peak of the bicep? Not sure but something about having the elbows up in front of you like that hits different.
Always appreciate your vids
Shoulder strations, savage💪
Man look at you, maingaining the right way
Triceps/back/shoulders and hammer grip curling strength are my favorite types of strengths(?). you strong triceps so you are a good man
Got halfway through the video before I realized we were talking about arms. I misread the title...
Amazing soundtrack for a skull crushers + curls superset
Ah, now I see how you got those long arms to look better than most your height. Great stuff.
So he was doing two arm days! Damn, gym bro on another level!
1:07 That selfie is glorious. I'd use it for tinder if I were you. 🤣
Nice profile pic bro
Absolute muscle monster.
What people don't understand with injuries is that if you want to actually progress you really have to push yourself, when you push yourself, you're probably going to get injured from time to time. If you stay long enough in the game, you will discover that yourself, or you won't grow much.
I've been doing almost the same split recently😂
Monday - lower
Tuesday - upper
Wednesday - arms and whatever i feel like
repeat and Sundays rest
Hitting arms day after upper doesn’t seem optimal
@@benbruen7557 why not
@@benbruen7557 only optimal if you’re used to the amount of volume (genetics, cardiovascular level, training experience, recovery)
@@benbruen7557 my arms are quite fine after each session, completely recovered even
after the upper body days, i do forearm isolation exercises on the lower days so that my deadlifts aren't affected and that's basically all I've observed so far
edit: i don't do compound movements like close grip chinups, close grip bench etc on the arm days i just like doing arm days like that
@@anandhua.b4589 I see that’s well done. I hit do PPL rest UL then an arm day then I rest. I just think splitting up the volume a little more would be more beneficial but if it’s working it’s working
To add I’ve been training a year and a half and people ask me if I take steroids because of my shoulders/ arms not trying to flex just saying I might’ve stumbled into something good
One small thing you said really hit me. Your arms are 3/4 an inch different and I can't even tell. I thought my 1/4 inch imbalance was bad and really obvious, you really see your own flaws all too easily!
I have a full inch difference, mainly due to my left arm not fully extending so I can't get a full contraction on the triceps. Even that's not an obvious disparity unless you're really looking closely.
Honestly what's been working for me over the last couple months is just spacing out some high volume throughout the week. Do some bicep and Tricep isolation work almost every day, just auto regulate your recovery. In my experience my arms basically never get tired.
I stop watching this video to watch Joan Jett videos. Will finish watching later
Athlene X said I can put an inch on in 22 days. With his advice I was able to put on 2.7 inches in only 27 days AND I used fake weights to do it. Amazing, just A-maz-ing!
Dam man that's awesome I didn't know u where that big I agree must bulk
How about a video on forearms
Amazing! Thx alot!
I saw the title and shouted in my head: "Gear!" Only then I saw who the video was made by.
im stronger in bench and other big lifts we are the same at curls and extensions and your arms are bigger then mine my arms are 17, thats a good arm genetic geff, keep going brother.
Louie Simmons recommended banded curls, tricep ext, ham curls, and RDLs for tendon work.
That's a lot. I added 4 inches in 10 yrs. I did the same exercises as you.
Noice video as always.
Biceps:-
I really like those o.barbell curl damn i can feel the biceps working. I do one set for strength with good technique.
Dumbbell curl
Hammer curl/reverse sometimes.
Triceps:-
Pushdown
Overhead
Close grip (Helps in bench)
Jm press
I feel my anterior delts crying whenever i try dips and try to go a little bit more dip.
And of course the bulking advise is legit.
My strength + arm 📈📈.
10:31 Geoffrey metamorphosis into the grinch
😂
Nice! I've put 1inch 1/8 on my arms (bad genetics too!) but gone from 12%-16.2% BF....and I was only 14months trained at the start. Those cable tricep extensions are money! I like triangle pushups too. I'm currently training arms every other day and have maintained a 1/8 inch gain per month this year.
How old sre you? 13? 😅
Give yourself 5 years of solid, hard, consistent and properly fed training before you even think about your genetics. You will surprise yourself. I was 45kg at 15% BF same height as now in my early teens, now I'm 80kg at 20% going down to 75kg 15%, and I've only been training seriously for the last 2 and a half years.
@@sacriste I don't get it?
@@YouAreNotFree1 mean you're growing like crazy
I’m in Shenzhen as well!
I brought my overhead extension from 110 for 10 to 180lbs for 8 and that brought my arms from 15 inches to 16 inches. Now I’m struggling to get to 17 lol.
Gonna try to add in more volume with my biceps as they’re not growing at all.
If you have bad arms then give them their own day. For triceps you need to do a overhead tricep movement, a pushdown and a skull crusher movement. For biceps I'd do a preacher curl, a front double bicep curl in the cable cross and a incline curl. Work in 10-15 reps for 3-4 straight sets per movement. It ain't harder than that.
I put an inch on my arm every time I’m pumped so I’ll simply stay on the pump 24/7 365 days a year
I noticed i have seen better results doing less sets overall in the week but going to failure or 1 rir on almost every set, I'm still growing 7 years into natural training
I did your 6 day x week split and i got HUGE, didnt sleep enough thought
what is it?
@@dexterealey6563 look up GVS ravage/rampage
"Sassy and massy" ahahahah. 😂👌 This is why I follow this channel.
Nuclei overload worked!