I published my first book, SWEAT, on December 29, 2019. At the time I had just 102 subscribers! Things have grown a bit since then, and in between uploads and coaching I've managed to finish the next book! It has completely new information, as I've learned quite a bit about training since then. It's focused on improving your hypertrophy-training process and breaking plateaus. It includes an almost seven hour audiobook, which I decided to record myself rather than outsourcing. Feedback has been excellent so far. I don't do sponsored videos or have ads on the channel, so I really appreciate the support. I really is YOU who keeps the channel going! Can grab a copy below if it sounds like something you'd be interested in! www.verityfit.com/product-page/resurrecting-your-gains-finding-your-muscle-growth-formula
I remember stumbling onto one of your videos a while ago never regretted it since. Your first book has helped me tremendously, so obviously I bought the other 2 books 👍
@@GVS Yes, Amazon is evil in many ways. Arrogant, too. I find books much easier to use than electronic documents like pdfs, which is why I haven’t purchased a pdf book before. If I buy Resurrecting Your Gains I will probably end up printing all or most of it. How many pages from the pdf fit on a 8-1/2 x 11 sheet of paper?
Let's stop for a moment and appreciate how nice it is to click on a video thumbnail and have the video play right away. No ads, no waiting to click skip, it's pretty soothing not to be bombarded with consumerism. Buy this man's books for support!!
I've just done these where I use 2.5 plates beneath my heels, it was damn tough. It took at least 1-2 reps off my top sets, but it really made me focus on my torso position and keep the quads as the main mover of this action. Thanks for this tip Geoff, this is now my main movement on my lower body squat day.
Typically used for oly-lift beginners to get mobile for overhead squats to get proper snatch/jerk technique. Great movement, helped a hell lot with my crappy posture.
Kudos to everyone who can actually do these XD I tried both zombie and front squats for a while, absolute bangers for the quads, but I hate the feeling of being choked so I stopped doing them. I instead try to make my back squats and other movements as quad dominant as possible (ik it isn't the same thing,but every exercise is just another tool lol 🤷🏻) Great video though ✌🏻
Yes Geoff you are right, doing 405 lbs on this exercise is insane. We gotta keep in mind even a 405 lb back squat is part of advanced strength standards, which is 405/315/495.
I will kindly say that i disagree with strength standards since if we are talking about advanced level if you think about it its really mediocre for a powerlifting standards.If you dont compete and are a serious lifter those are nice numbers but not really a accomplishment to say so.
@@Vampire__Squid exept for bench,those even for woman exept for those under 120 pound is not really good so imagine for men.and those are not bad numbers but everyone who train seriously can do better than this if they eat enought and train in long time
@@Vampire__Squid oh yeah thats for sure,i mean women are getting stronger but its really rare to see one squat 3 plates or even deadlift it.in the end i just want to say that for a bodybuilder strength standard are meaningless because if you bench 315 but have 13 inch arms and squat 405 but have small hamstrings and calves can you really call yourself a bodybuilder.You get me?
Been doing these for a while, built up to a 315 single. Love the upper back improvements I've seen not only in muscle gain but also strength. Between these and hip thrusts my legs have been growing a ton
You mogged me with your last couple points. Have a 450lb low bar squat (185lbs bodyweight) but my front squat is abysmal. My upper back lacks the strength to lock it in nicely and I end up tipping over before my quads are even close to giving out. Slowly working on it... Excited to read the new book.
I’ve done these as a substitute for front squats when I was having issues with my wrists and elbows. I also found them from Alec. It hit my thoracic spine so hard. Right in the centre of my mid back. It seems like a very good advanced progression for fixing postural issues like thoracic kyphosis.
As many others, Alec Enkiri made me do these. No only it helped me with some weak points (aside from quads) in my squat, it also is easier to hold the bar this way (I am pretty tall and have not so short hands and didn't neglect the biceps that much). + it consufes normies at the gym.
I love the discussion of the biomechanics of the squat variations. As someone who constantly plateaued on back squats because of long legs and short torso, it’s nice to see more discussion on alternatives. I still haven’t found my favorite variation. I started doing the smith machine squats but for some reason had a lot of pinching in my hips. So the journey for me continues on finding the ideal squat.
I'm in a similar situation, very long femurs and a relatively short torso, I've been high bar squatting with a close stance and with my feet really out.
I’ve done these for years. I cross my arms but touch the bar with my hands at all. Same thing but looks less ridiculous. Basically, no one has a reason not to front squat. You don’t need to achieve a front rack unless you want to do oly. Get a slant board and start doing extreme ROM, narrow stance, highly quad dominant front squats. You will realize how weak you probably are when your a$$ sits on your Achilles. I’m blowing up that VMO! It’s also great for upper back strengthening and hence posture correction. Thanks, KOTG!
Although I do see the merit to zombie front squats, I personally still prefer the front racked version where the wrists can be a limiting factor, simply because I want to be able to handle heavy loads in a squat loaded position when doing a clean and it’s variations. But for those who wants to do front squats without the limiting variability of your wrists, definitely go for this.
That was a lot of props to Layne tho:) Good exercise, people with quad tendinitis might wanna ease into those. Quite a lot more stress on that particular tendon. Similar but a bit different variation in the smith machine is more sparing for knees. Less knee travel, tho still enough quad work out of lighter weights.
I was just finished watching the terminal list today and Chris Pratt was awesome. He has got range. From a funny, quipping guy to a brooding masculine hardcore killer.
His shift backwards might also be because it looks like he is in running shoes where the heel starts collapsing, and you are in weight lifters. Made a massive difference for me in knee flexion and not turning squats into good mornings. Just some thoughts.
if the weight isnt too high you can do a drop set (literally, drop it into you elbow) into zercher squats to hammer the quads and your upper back a bit more
13:41 yes we definitely need a choking movement in our training . Either die squading the weight or die from a choke hold, if you want big quads you need to see a glimpse of what's on the other side 🤣🤣. 🚫😤=💪💪💪. Almost died of laughter.
one of my absolute favorite leg movements can almost do the same weight on these as my high bar squats(much less reps tho and I'm pretty much a beginner tbh)
i take back what i previously said. i did 8 sets of 2 with 245 pounds zombie style and i ultimately determined i dont like the movement. you can achieve way more upper back tightness / thoracic extension with a normal/clean grip. zombie is more strict sure but im no longer a fan of it because you simply can get enough upper back tightness. i love how my posture feels after doing normal front squats and i just dont get that benefit from zombie style. im going to build my front squat a lot higher my current PR is 305 and even if you cheat a front squat in a max its still working the quads hard.
My issue with the zombie squats (besides the choking lol) is that my upper back always gives out before my quads do. Suggestions? So far, the best I've found for me for a quad stimulus is high bar back squat, with heels VERY elevated, so that I stay very upright.
I found being super strict with staying upright helped the most, and really driving the knees forward. When I start letting the hips get involved, the torso inclines a bit more, and it drags the bar off of the delts. That and really getting a tight set up at the start and bracing hard.
@@GVS My knees travel farther forward when I high bar back squat than when I front squat. Tbh, I've never seen you do a proper atg (Platz squat as you call it), high bar back squat. You must have some mobility issues with your knees and ankles.
@@GVS You are the closest to what I believe is the correct answer. Our backs give out on zombie/front Squats not because they hit the back the most (they do more proportionaly than a back Squat but it's offset by the lower weight) but because the quads actually give out first, knees try to come back ever so slightly and in order to keep the same bar path, our torso leans forward BUT on the front rack, the load on the upper back is multiplied for every degree of lean as opposed to the back Squat.
If both of you could learn to keep your feet from moving in any squat you would both likely get a string of PRs. If the weight is distributed where it is going to be in the hole throughout the rest of the rep it eliminates transition as a variable. The more planted, and solid you are the more force your brain will allow you to produce.
Geoff I know this is unrelated to this video, but, is there a significant difference when alternating arms during incline curls, so left right left right, or doing both at the same time, I like to focus on the squeeze and control one arm at a time so is this any worse than both arms at the same time?
Is the loading difference worth it? Yes the front squats work the quad more but I've heard you can more than make up for it with the extra load on back squats so you get equal or more quad stimulus while also stimulating more posterior chain. Also core tends to be the limiting factor on front squats more than the quads.
In a word...maybe. Some people might find the loading of the back squat is superior, others prefer the greater ROM at the knee/more upright torso position of front squats. Probably best to try both and see, and you can always incorporate them at various times/phases.
@@GVS I don't think that you're getting less quad ROM on Low Bar Squatting if you're still going Ass To Grass. But definitely if you're a strong dude (unlike me) you might want to use exercises that need not be loaded as much to get the same *insert muscle group* stimulus.
I will just go with smith machine squats to blast my quads. You can go super upright, super deep, and very very quad biased. No need to go anywhere near 1RM, no need to fuss over torso angle, and your quads just burn. More out of less.
Front Squats are too limited at brace / upper back strength / mentality - to be considered an optimal tool for leg development. Sure, being more knee dominant makes it work the quads harder "per pound", but one is extremely likely to get bottlenecked by his torso, or the sensation of feeling "choked", and could, instead, simply load the same weight very neatly on his back and just rep it out focusing on his leg comfortably. I am not saying that the Front Squat (or the Zombie Squat) are not great exercises, but there is a reason why even Olympic Weightlifters usually consider the Front Squat a movement for Upper Back Strength (and use the Back Squat as a movement primarily for leg development). Had the Front Squat been a better tool for that - Back Squat would have been replaced by it (in the context of Olympic Weightlifting methodology) long ago. But thinking from a leg hypertrophy perspective, putting the bar comfortably on the back and focusing on high quality reps for the leg seems like the better way to me.
Hey GVS, would it be possible to make a video on training legs with Dumbells exclusively? I know many of your subs, including me, have embraced Home training, and the upper body is covered easily. Buy for the lower, people keep pointing to exercises limited by stability, not muscular failure, like Pistol squats. So, how can we make GAINZZZZ at home with Dumbells only on legs?
i think bulgarian and split squats are a good start bc one legged variaions will need much less weight to train to failure, although stabilization is still a factor to a certain degree + nordic curl
Ever thought about making your own app? I don't know if that is an oversaturated market, but I would not be surprised if you have a different approach.
I wish my gym had an Atlantis or Cybex hack squat. We have an Atlantis hack with a fixed 45-degree seat. I hate that machine with all my life. Put on Limp Bizkit’s “Break Stuff” and smash that thing
I'm sure some people will; it's not something that I ever request of people though as I think that's a bit tacky. Same thing if someone requests me to review something, I wouldn't ever do it. Has to be completely volitional and unbiased.
Looking for the best front squat variation for myself. I broke my collarbone about 7 years ago, and the way that it healed sticks out a little further than normal, so the bar resting against bone is very uncomfortable, I’ve been doing zercher squats for my front variation which are decent
To maximise rear delt contribution in face pulls, should I pull from high to low and get a 45 degree angle between my humerus and torso like when performing skiers?
Thank you for this. I am sold. I started doing zombie squats. But, I'm having problems with my walkout when I get to 2 plates. The bar keeps wobbling and moves forward some. Any advice?
I published my first book, SWEAT, on December 29, 2019. At the time I had just 102 subscribers! Things have grown a bit since then, and in between uploads and coaching I've managed to finish the next book!
It has completely new information, as I've learned quite a bit about training since then. It's focused on improving your hypertrophy-training process and breaking plateaus. It includes an almost seven hour audiobook, which I decided to record myself rather than outsourcing.
Feedback has been excellent so far. I don't do sponsored videos or have ads on the channel, so I really appreciate the support. I really is YOU who keeps the channel going!
Can grab a copy below if it sounds like something you'd be interested in!
www.verityfit.com/product-page/resurrecting-your-gains-finding-your-muscle-growth-formula
I remember stumbling onto one of your videos a while ago never regretted it since. Your first book has helped me tremendously, so obviously I bought the other 2 books 👍
Is Resurrecting Your Gains available in hard copy? If not, will it be?
@@TheInevitableAir appreciate the support and glad you've liked them!
@@tomjones8235 no plans, Amazon is too greedy
@@GVS Yes, Amazon is evil in many ways. Arrogant, too.
I find books much easier to use than electronic documents like pdfs, which is why I haven’t purchased a pdf book before. If I buy Resurrecting Your Gains I will probably end up printing all or most of it. How many pages from the pdf fit on a 8-1/2 x 11 sheet of paper?
Let's stop for a moment and appreciate how nice it is to click on a video thumbnail and have the video play right away. No ads, no waiting to click skip, it's pretty soothing not to be bombarded with consumerism. Buy this man's books for support!!
Underrated comment 👏
Buy the book and use TH-cam Vanced.
also he gets right into the material and doesnt waste our time with an intro or housekeeping.
Great breakdown. I really need to try for a new 20 RM soon
Great topic. We need more emphasis on quad biased squat variations!
What I love about fronts squats is that they put A LOT less stress on the lower back compared to the back squat.
Yes thats the reason I don't do back squats, using your lower back as the guinea pig to work out your legs
Clicked faster than a speeding bullet
Good bait
Ebook with a bonus audiobook is just perfect 💯 thank you very much Coach GVS for the knowledge!!
Enjoy! I decided just to include them together for the same price planned for the ebook.
I did a single with 220 and it was like the hardest lift of my entire life
I've just done these where I use 2.5 plates beneath my heels, it was damn tough. It took at least 1-2 reps off my top sets, but it really made me focus on my torso position and keep the quads as the main mover of this action. Thanks for this tip Geoff, this is now my main movement on my lower body squat day.
Typically used for oly-lift beginners to get mobile for overhead squats to get proper snatch/jerk technique. Great movement, helped a hell lot with my crappy posture.
Here for my guy Erik and the MOGGING
Kudos to everyone who can actually do these XD
I tried both zombie and front squats for a while, absolute bangers for the quads, but I hate the feeling of being choked so I stopped doing them.
I instead try to make my back squats and other movements as quad dominant as possible (ik it isn't the same thing,but every exercise is just another tool lol 🤷🏻)
Great video though ✌🏻
Do ssb bar or stop being a p.
I use heel raised back loaded squats with blocks nowadays. Get real deep into the quad over calf. Feels like a crazy pump in the quads and gluteal now
Yeah same, the bar across your throat thing just isn't a kink of mine haha
What do you think of safety bar squats?
@@mojorhythm what are they?
Yes Geoff you are right, doing 405 lbs on this exercise is insane. We gotta keep in mind even a 405 lb back squat is part of advanced strength standards, which is 405/315/495.
I will kindly say that i disagree with strength standards since if we are talking about advanced level if you think about it its really mediocre for a powerlifting standards.If you dont compete and are a serious lifter those are nice numbers but not really a accomplishment to say so.
@@KhalilBentahar03 Yea we're talking about bodybuilding, I don't know the standards for powerlifting
@@Vampire__Squid exept for bench,those even for woman exept for those under 120 pound is not really good so imagine for men.and those are not bad numbers but everyone who train seriously can do better than this if they eat enought and train in long time
@@KhalilBentahar03 Even 315/195/405 is elite for a female bodybuilder
@@Vampire__Squid oh yeah thats for sure,i mean women are getting stronger but its really rare to see one squat 3 plates or even deadlift it.in the end i just want to say that for a bodybuilder strength standard are meaningless because if you bench 315 but have 13 inch arms and squat 405 but have small hamstrings and calves can you really call yourself a bodybuilder.You get me?
I started doing this after I saw Martins Licis. They’re a lot of fun, really challenging. It helped my front squat go up tremendously
Been doing these for a while, built up to a 315 single. Love the upper back improvements I've seen not only in muscle gain but also strength. Between these and hip thrusts my legs have been growing a ton
Safety bar squats and machine hacks are my go-to squatting movements. They blow my quads up!
You can flip the bird whilst doing a Zombie Squat so that's an added bonus
You mogged me with your last couple points. Have a 450lb low bar squat (185lbs bodyweight) but my front squat is abysmal. My upper back lacks the strength to lock it in nicely and I end up tipping over before my quads are even close to giving out. Slowly working on it...
Excited to read the new book.
Been looking forward to this one for a while
I’ve done these as a substitute for front squats when I was having issues with my wrists and elbows. I also found them from Alec. It hit my thoracic spine so hard. Right in the centre of my mid back. It seems like a very good advanced progression for fixing postural issues like thoracic kyphosis.
You do 225 for 22 reps and I'll go ahead and up it to 25 😂
We'll see, I'm a long way away so you have plenty of time to train haha
As many others, Alec Enkiri made me do these. No only it helped me with some weak points (aside from quads) in my squat, it also is easier to hold the bar this way (I am pretty tall and have not so short hands and didn't neglect the biceps that much). + it consufes normies at the gym.
And added bonus: very easy to catch the bar in a Zercher hold in case of a mistake or for a DROPset (get it?).
I knew Erik before ALL OF YOUUU. He’s a massive beast
I love the discussion of the biomechanics of the squat variations. As someone who constantly plateaued on back squats because of long legs and short torso, it’s nice to see more discussion on alternatives. I still haven’t found my favorite variation. I started doing the smith machine squats but for some reason had a lot of pinching in my hips. So the journey for me continues on finding the ideal squat.
I'm in a similar situation, very long femurs and a relatively short torso, I've been high bar squatting with a close stance and with my feet really out.
I’ve done these for years. I cross my arms but touch the bar with my hands at all. Same thing but looks less ridiculous. Basically, no one has a reason not to front squat. You don’t need to achieve a front rack unless you want to do oly. Get a slant board and start doing extreme ROM, narrow stance, highly quad dominant front squats. You will realize how weak you probably are when your a$$ sits on your Achilles. I’m blowing up that VMO! It’s also great for upper back strengthening and hence posture correction. Thanks, KOTG!
Although I do see the merit to zombie front squats, I personally still prefer the front racked version where the wrists can be a limiting factor, simply because I want to be able to handle heavy loads in a squat loaded position when doing a clean and it’s variations. But for those who wants to do front squats without the limiting variability of your wrists, definitely go for this.
I did zombie squats while I was rehabbing an injury, they're fantastic.
That was a lot of props to Layne tho:)
Good exercise, people with quad tendinitis might wanna ease into those.
Quite a lot more stress on that particular tendon.
Similar but a bit different variation in the smith machine is more sparing for knees. Less knee travel, tho still enough quad work out of lighter weights.
that title is beautiful
If I got a raid shadow legends ad on a Geoffrey video, my life would be utterly complete.
Difficult exercise to get into. It requires so much effort just to keep the bar in place and the quads aren't even the limiting factor.
3:11 I laughed harder than I was expecting 😂😂
Thank goodness for Raid Shadow Legends for giving us this video…⚔️
FYI Alec Enkiri did 250 for 20 reps.
You got me on the sponser😂
Love Eric!!
Got the second book, got first book like 6months ago, and the audio is hilarious
Got recommended your channel... Glad i clicked on the vid
Wsm Martins Licis does zombie squats too
Mogger F’er! I’m sticking with Smith machine squats.
I did low bar only for a very long time, and I only felt my quads when I started high bar squatting.
I love Geoff’s squat videos because sped up squats make me laugh like a 4 year old
Same here 😂
Can't wait to buy this book and print it out at work before my manager gets there
I was just finished watching the terminal list today and Chris Pratt was awesome. He has got range. From a funny, quipping guy to a brooding masculine hardcore killer.
His shift backwards might also be because it looks like he is in running shoes where the heel starts collapsing, and you are in weight lifters. Made a massive difference for me in knee flexion and not turning squats into good mornings. Just some thoughts.
if the weight isnt too high you can do a drop set (literally, drop it into you elbow) into zercher squats to hammer the quads and your upper back a bit more
The lift you didn't know you needed because you didn't need it.
Book is great 👍
10:52 JONKLER
I started doing pin squats because of one of his vids. That last Rep takes some mental fortitude. 😅
Awesome channel, let’s get that algo pump!
13:41 yes we definitely need a choking movement in our training . Either die squading the weight or die from a choke hold, if you want big quads you need to see a glimpse of what's on the other side 🤣🤣. 🚫😤=💪💪💪. Almost died of laughter.
Somehow people here in germany seem to dislike it when i do my one armed zombie squat variation...
At 3:03 instead of "cheat" I think what you're looking for is "shift tension away from the quads and onto the posterior chain."
one of my absolute favorite leg movements can almost do the same weight on these as my high bar squats(much less reps tho and I'm pretty much a beginner tbh)
I use oly shoes and elevate heels a bit more so i can keep feet pointed forward on the platz squat. Works great as well!
Hey it’s Erik!
i take back what i previously said. i did 8 sets of 2 with 245 pounds zombie style and i ultimately determined i dont like the movement. you can achieve way more upper back tightness / thoracic extension with a normal/clean grip. zombie is more strict sure but im no longer a fan of it because you simply can get enough upper back tightness. i love how my posture feels after doing normal front squats and i just dont get that benefit from zombie style. im going to build my front squat a lot higher my current PR is 305 and even if you cheat a front squat in a max its still working the quads hard.
Wake up babe GVS just posted
when big brother geoffry gets the pen and paper out, you know some golden tidbits of lower body gains will be dropped
Great movement to work the dynamic control and it translates well into wrestling. Wonder if we can do Zombie Hatsfield squat
Thought you were holding a joint for a second. Twas but a pen. I'm hungry.
Thank you brokowski
I hope one day for my quads to be as big as GVS's left bicep. One day.
What the hell did he just call me?!
my best is 255 failed 275 when my back squat was 405. lots of room for improvement.
that was front squat. im trying zombie front squats now. feelin better. gon work up to a plate this week.
My issue with the zombie squats (besides the choking lol) is that my upper back always gives out before my quads do. Suggestions?
So far, the best I've found for me for a quad stimulus is high bar back squat, with heels VERY elevated, so that I stay very upright.
Add up light band pull apart like 100-200 a day . It doesn’t affect recovery, but may help a bit
I found being super strict with staying upright helped the most, and really driving the knees forward. When I start letting the hips get involved, the torso inclines a bit more, and it drags the bar off of the delts. That and really getting a tight set up at the start and bracing hard.
Do some snatch grip deadlifts for upper back. Trust me, it won't give out after that.
@@GVS My knees travel farther forward when I high bar back squat than when I front squat. Tbh, I've never seen you do a proper atg (Platz squat as you call it), high bar back squat. You must have some mobility issues with your knees and ankles.
@@GVS You are the closest to what I believe is the correct answer. Our backs give out on zombie/front Squats not because they hit the back the most (they do more proportionaly than a back Squat but it's offset by the lower weight) but because the quads actually give out first, knees try to come back ever so slightly and in order to keep the same bar path, our torso leans forward BUT on the front rack, the load on the upper back is multiplied for every degree of lean as opposed to the back Squat.
13:40 lmao
ZERCHER SQUATS ARE KING
If both of you could learn to keep your feet from moving in any squat you would both likely get a string of PRs. If the weight is distributed where it is going to be in the hole throughout the rest of the rep it eliminates transition as a variable. The more planted, and solid you are the more force your brain will allow you to produce.
wow you scared me with the raid sponsorship
1:55 Who looked at their phone and thought they had a WhatsApp msg?😂
Geoff I know this is unrelated to this video, but, is there a significant difference when alternating arms during incline curls, so left right left right, or doing both at the same time, I like to focus on the squeeze and control one arm at a time so is this any worse than both arms at the same time?
Most people can lift more weight curling one dumbell at a time, so you should see more growth doing them that way.
@@squirrellsquats8428 Thanks dude, cause a friend of mine gave me shit for doing it the way i do it.
Is the loading difference worth it?
Yes the front squats work the quad more but I've heard you can more than make up for it with the extra load on back squats so you get equal or more quad stimulus while also stimulating more posterior chain.
Also core tends to be the limiting factor on front squats more than the quads.
In a word...maybe. Some people might find the loading of the back squat is superior, others prefer the greater ROM at the knee/more upright torso position of front squats. Probably best to try both and see, and you can always incorporate them at various times/phases.
@@GVS I don't think that you're getting less quad ROM on Low Bar Squatting if you're still going Ass To Grass. But definitely if you're a strong dude (unlike me) you might want to use exercises that need not be loaded as much to get the same *insert muscle group* stimulus.
I will just go with smith machine squats to blast my quads.
You can go super upright, super deep, and very very quad biased.
No need to go anywhere near 1RM, no need to fuss over torso angle, and your quads just burn.
More out of less.
Front Squats are too limited at brace / upper back strength / mentality - to be considered an optimal tool for leg development.
Sure, being more knee dominant makes it work the quads harder "per pound", but one is extremely likely to get bottlenecked by his torso, or the sensation of feeling "choked", and could, instead, simply load the same weight very neatly on his back and just rep it out focusing on his leg comfortably.
I am not saying that the Front Squat (or the Zombie Squat) are not great exercises, but there is a reason why even Olympic Weightlifters usually consider the Front Squat a movement for Upper Back Strength (and use the Back Squat as a movement primarily for leg development). Had the Front Squat been a better tool for that - Back Squat would have been replaced by it (in the context of Olympic Weightlifting methodology) long ago.
But thinking from a leg hypertrophy perspective, putting the bar comfortably on the back and focusing on high quality reps for the leg seems like the better way to me.
Agreed. If hypertrophy is the main goal, DEFINITELY pair them with a hack, pendulum or quad dominant leg press in your program
Hi 😻
Ive been doing heel elevated zombie squats as a ramp up to my top sets of platz squats, the vmo gets lit up
Geoff what’s your favorite squat variation ?!
What do you think about Barbell Hack Squat?
A zombie squat update would be nice. 225 for 20 yet? :D
Not even close, been cutting for 5 months. Might attack it by the end of the year.
@@GVS Haha thanks for the response. I have done ZS for a couple of months now and I love it.
I will try to hit 225x20 eoy ;)
I think i'll just stick to front squats, those are already hard enough to stabilise lol
I’m sticking with Smith machine squats! 🤣
@@shelfcloud487 no
@@ergonaut940 Oh, come on! Don’t be a hater! 🤣🤣
@@shelfcloud487 just remember to put on a pussypad before you smith "squat" ;)
@@ergonaut940 🤣🤣🤣
Hey GVS, would it be possible to make a video on training legs with Dumbells exclusively?
I know many of your subs, including me, have embraced Home training, and the upper body is covered easily. Buy for the lower, people keep pointing to exercises limited by stability, not muscular failure, like Pistol squats.
So, how can we make GAINZZZZ at home with Dumbells only on legs?
i think bulgarian and split squats are a good start bc one legged variaions will need much less weight to train to failure, although stabilization is still a factor to a certain degree + nordic curl
👍👍👍
If you do this variation with only 1 arm it becomes a hitler squat
Ever thought about making your own app? I don't know if that is an oversaturated market, but I would not be surprised if you have a different approach.
I wish my gym had an Atlantis or Cybex hack squat. We have an Atlantis hack with a fixed 45-degree seat. I hate that machine with all my life. Put on Limp Bizkit’s “Break Stuff” and smash that thing
I tried so hard to not have the bar slip off so I switched to front squat with the arms crossed
You ever gonna do a full measurement video on all your current body measurements
Probably not worth a full video just to update that.
You should get some people/influencers to review your book
I'm sure some people will; it's not something that I ever request of people though as I think that's a bit tacky. Same thing if someone requests me to review something, I wouldn't ever do it. Has to be completely volitional and unbiased.
u got mogged dude
Zombies are the best.... Also got em from AE
Not sure if shoulder resistance is a plus with this one. Little front raise holding
I don't think he mogged you. I think your form is better than his in terms of quad-focused.
Looking for the best front squat variation for myself. I broke my collarbone about 7 years ago, and the way that it healed sticks out a little further than normal, so the bar resting against bone is very uncomfortable, I’ve been doing zercher squats for my front variation which are decent
Saw this clicked instantly. :)
To maximise rear delt contribution in face pulls, should I pull from high to low and get a 45 degree angle between my humerus and torso like when performing skiers?
Thank you for this. I am sold. I started doing zombie squats.
But, I'm having problems with my walkout when I get to 2 plates.
The bar keeps wobbling and moves forward some. Any advice?
What do you typically eat in a day?
What about the Among Us Squat