For many more details on GAINING MUSCLE effectively, grab a copy of my book, it'll show you how to ACTUALLY maximize your progress in the gym. It's 200+ pages with no filler, all useful info. Includes: -Detailed Programming Advice on How To Write Your Own Training Plan -HUNDREDS of Exercises (With pictures+descriptions+how to program them) -How to Bitch Slap your Plateaus -Injury Risk Reduction Advice -Cardio to Drop Fat+Increase Work Capacity -Optimal Equipment -Multiple Full Templates and MUCH MORE! Check it out, it's not even hundreds of dollars like SOME in the fitness industry charge... www.verityfit.com/product-page/sweat
“Milking that weight” is such a great hypertrophy tip. I prefer waving my primary compounds, but all of my accessory variations I stay with each weight for at least 3 weeks before adding either weight or reps. It feels like I’m solidifying my progress that way instead of it being a constant battle for “more”.
I think this is a really good idea. What people don’t realize is you can make gains at the same weight and sometimes better gains. Also using heavier weight is much more fatiguing and I find if I try to increase weight or reps too quickly I will be overly fatigued and have to deload early to feel like a normal human being which ultimately means wasted gains.
@@noahgearhart4098 Took me way too long to realize this lol. Always pushing for progress is such common advice (because it sounds reasonable) but the problem with training that way is that it results in stalling and regression. Now I don't even worry about weight or reps or push for PRs. If a PR is there great, but otherwise you should just be pushing for sets close to failure and slowly, over time, your lifts should increase. If they're not improving in some way on a month to month basis there could be a problem, otherwise just keep at it.
True I've been doing a lot more hypertrophe style lifting and accessories but I'm like constantly trying to move the pin lower and lower but I feel like it just hurts my form and confuses me on what weight I can actually do.
Man you have the best TH-cam channel for natural lifters. My younger brother is always getting upset with not growing fast enough and not being big and strong he's just shredded and decently strong upper body wise lol but he's been lifting maybe 6 months tops 😂😂 so he definitely has a skewed perspective of how fast he should be gaining muscle. Insert your channel and he's much happier with his progress and enjoying the process now 💪
Natural Hypertrophy as mentioned and Bald Omni Man, Alphadestiny, Omar Isuf, Alan Thrall etc are also really worth a watch. Lot of great channels for naturals:)
Even for enhanced guys it's great content. As a member of the dark side it is nice to see a channel completely focused on training and not a bunch of bs about drugs. It's refreshing
Best trainer in my opinion would be Josh Bryant. Hands down, if you argue with that look him up on youtube first and listen to him. Also its a common misconception that someone on steroids has to train much differently than a natural lifter. They can do the same routine and benefit, however the natural guy has to do MORE work than someone on steroids. For recovery and this is good for a natural, its better to stay moving than sit on your ass. Like low intensity stuff on off days like a light jog, rucking (walking with a weighted backpack), etc. Also to increase your work load capacity you can progressively add gpp work such as sled drag/pulls, burpees, sprints, tire flips, farmer walks, battle rope.
I've been milking the weight for lateral raises for god knows how long now. You can always add pauses and fight the eccentric that little bit more rather than upping the weight and having to fling every rep up.
Yeah it's great for muscles that recover quickly. If you train to failure on something like lateral raises, then pause/rest for 10-15 seconds etc, you will find yourself able to bang out 2 or 3 more reps again with decent form.
For me there is a very definite line with lateral raises that if I go over even by 2.5lbs I literally cannot come close to accomplishing full RoM with my form degrades drastically lol. So been using the same weight for a while also just focusing on eccentric and time under tension too
For side lateral raises. I use the cables at a weight above what I can do. I set it at the top with both hands and just do the eccentric as slow as possible. Blew up my side delts fast and rarely ever hit a plateau, but if I did...it would be a great way to milk it and guarantee maximum fuckery.
Your random inserts of humor are usually pretty dang funny and often refreshing. Your videos is like getting advice from a bro that I've known for a while but he's really really smart about it but he's also pretty realistic. On behalf of many people thank you for making this content
I can relate to the deadlift PR fails. I was trying to get back to a 408LB deadlift since lockdown first struck and I kept failing the lift. About a month ago I just stopped doing deadlift PR attempts and just got stronger in the lower rep ranges and a week ago i reattempted the 408LBS and it went up smooth as butter
Great video Geoffrey, i really love the fact that you frequently go over old ideologies of yours and rethink them. You're always trying to learn and youre never dogmatic. And we NEED a video on the arm growth cause that is beyond impressive.
I’m so glad your channel blew up, man. Totally deserved, and then some. I absolutely love the way you speak to your audience, and the honesty and integrity is very evident. Truly one of my fav Tubers. These tips are fantastic. Very practical and certainly not run of the mill. Only the best, brother 💪🤓 good luck with the flood💦
“Those super-grindy reps, they take MORE than they give.” This was a great stand alone gem right here. If you’re grinding out heavies every session, you’re accumulating a lower level long term fatigue that doesnt always show its face right away but kinda sneaks up on you over time.
Just got recommended this channel. I gotta say man, I love this advice. I just started taking a very similar approach. Getting so hung up on PRs set me back if anything. I enjoy my workouts so much more when I'm focused on time under tension and volume instead of how heavy the weight is. The advice for small muscle groups like delts is on point as well. Those burners at the end really matter.
1:47 You can do the same weight and reps/sets for the multiple sessions and still make gains because progressive overload is the evidence of gains not what requires to drives them every session. In other words as long as you do enough volume, intensity and exertion(aka train hard enough) you will provide enough stimulus and ultimately achieve progressive overload. Progressive overload is the goal so in the long run you want to achieve progressive overload but you dont always need to add anything from session to session just to do "more".
So true. As a natural you will eventually reach your maximum strength. Like you said progressive overload could mean dropping the weight and doing more sets. Progressive doesn't always mean adding more weight.
I agree, if that same weight kast week you had a hard time in, then next few months be comfortable with it in terms of form then I can say its progress
Nice points, I really appreciated your first point as I feel like it’s not really addressed by the TH-cam fitness community, I think we get so wrapped up in the numbers with progressive overload that it turns into “let’s see the weight/reps go up at all costs,” ppl need to remember that getting stronger outside of novice gains takes time and that there could be underlying reasons for not seeing the weight go up (ex:overtraining) . Overall great video, and congrats on the noticeable gains over the last year 👍🏽
So true. I got caught up in the "increase my lifts at all costs" mindset and you can hit "PRs" like this for a while, especially if you rotate through different movements, do very few sets and and lower frequency (to stay as fresh as possible) but eventually you stall HARD and regress. I also noticed I just wasn't looking very muscular despite hitting these PRs. PRs are great, but they have to come without forcing them to. Good hypertrophy training is basically unpeaked strength progression in a moderate to higher rep range.
I've developed mentality of going for technique PRs. So when doing max effort I'll shoot for 90%1rm single progressing in technique and speed with every session. When the bar flies with 1 second concentric and feels super stable I know for sure than I can slap another 2.5-5 kilos on it, but the real happiness comes from the feeling that I "own" that weight
Single best video ever! Managed to make pretty much every single one of the mistakes you mention here... Some resulted in a muscle tear... Others resulted in a restraining order within the school premises! But seriously! Thanks... Actually will make some big difference to my dumb ass training
Agree with all these points, especially #1 Progressive overload should always be the goal, but “milking” the weights has done wonders for my strength and muscle development Great video as always, mirin them arms 💪🏼
I found your channel a few days ago, now you're one of my favorite fitness youtubers.. And I'm not even natty. The way you share non BS knowledge in a funny way is unique :)
Good video man! The progressive overload tip is on point. I used to always feel like a failure if I wasn’t increasing my rep or weight on an exercise every week, so I’d deliberately lift heavier than I should have an injure myself. Progressive overload also just means moving the weight and the reps that you are doing easier than last time.
I've been doing lateral raises at 12 kg for around 2 years now, have slowly increased my reps and less cheating. Lately I've been throwing in a 14 kg set every now and then and it's worked great. I feel like lateral raises and other non-compound exercises are great for 'milking that weight' like you mentioned
Some of that progressive overload (performance increase) is possibly masked by fatigue though as far as I know. I used to be stuck at a weight then deload and blast that weight right after. I agree mostly but thought this is something important to add
Oh for sure, sometimes when taking a rest or an easier period of training suddenly you improve because your body finally has a chance to adapt and recover fully from the bombardment of stress it kept getting continuously.
Geoffrey is so based!! Lmfao the LUI reference at the end confirmed it for me! 🤣 busted out laughing bc I couldn't believe it. Making gains on the day-lee Baby Pleeze! Great video btw 👌🏻
Completely resonate with number 6. One of my biggest advice to lifters starting to get into intermediate territory is to stop chasing PRs but chase quality stimulus. I haven't tested my true bench press, deadlidt or squat 1RM in a few months, and I don't care, because my working weights are going up faster than before. I'd get hyper-focused on hitting a certain number on a certain day, which in the long term didn't matter at all, especially when considering my ambitions that are far from what I can currently do. I want to be an elite natural, and hit a 180kg paused bench, a 220 atg squat and a 300kg conventional deadlift. I'm very far off of that, only being at about 110-115kg paused bench, 170kg squat and 205-210kg deadlift. So who cares if I hit a 2.5kg PR on that day because I felt great? I'd have to sacrifice some stimulus to be able to test it putting me slightly further away from my goals. Now, I just don't care about it and maximise volume, intensity and frequency on good exercises and think about what to do in order to improve my long-term progress. Always have to think long term once you're past the honeymoon period of adding 5kg to your deadlift every week.
Lol dude we have exactly the same numbers. 110/170/210 for me. I would like to get to 180 and 220. That would be big milestones to me. I know it will happen till the end of the year so I'm not thinking about it too much
@@nemanjamilovancevic8396 haha nice one. I'm sure you'll get them even sooner. The biggest hurdle for me is bench press, I've injured my shoulder years ago and getting better now, but it has really affected my progress. I hope to get to a 3 plate bench by the end of the year, I've fully transitioned to close grip pause bench and the gains have been really good, highly recommend them
The failure thing rings true for me. I finally experimented and found this out about a month ago. I dont do it for compounds but for isolations like bicep curls I'll go to failure and beyond basically every single set. Not only does it give me the biggest pump of all time it helped me break through a couple plateaus I had reached.
Delayed gratification for sure! Although, in my case at least, this approach can also lead to not milk gains that were there during a good period and then something in life happens and it might take another 4 months to get back there.
Not chasing PRs is a huge key. When you set up your training to hit PRs as much as possible you end up short changing hypertrophy gains. You can really voodoo your way into hitting PRs through programming and keeping fatigue as low as possible but this won't result in hypertrophy.
@@zerrodefex Yeah you really just have to be patient and let the gains come to you. If a workout was challenging for the weights lifted then don't feel pressured to increase anything
The progressive overload part is so true. You should definitely be progressing at some point, but it is not always as fast on a week per week basis. Your progression wont be as linear as you think. Just keep training hard and (very close) to failure. Plus makes sure your recovery and nutrition are on point too!
Havent even finished the video but the first point is so valid. I cant imagine a situation where you can gain enough strength in one week where something that was previously difficult becomes easier to the point it takes away from your training.
Hey Geoffrey, thank you so much for the fitness/training content that you’re putting on the TH-cam, thanks for the information & being honest! Man I only wish that you wouldn’t swear/cuss in your videos. May God bless you & your family, Geoff! & May you have a real encounters with Jesus Christ. 🤠🙌
Appreciate that! I probably will not modify my swearing frequency, though. I'm not religious nor do I really think the occasional f bomb really is that big a deal.
I found you yesterday and been enjoying your content! I want to ask how much gains do i lose by limiting my selection of exercises? I don't enjoy doing isolations and basically train compounds: RDL, high bar squats, dips, push ups, pull ups and rows. Also to note that i am not an advanced lifter and train mainly at home with limited equipment. I tend to divide my workouts into 3-5 micro sessions throughout the day, so i wouldn't feel lethargic and/or braindead after a workout.
Hard to give an exact number or percentage. Probably a bit but not a huge amount. Especially for smaller areas like biceps, triceps, rear delts, calves, forearms I don't think you'd maximize them through only a limited amount of compound movements.
I created my weekly routine using principals from your book, NH & Alpha destiny…so I’m on a Upper, Lower, Upper, Lower & Arms. I suck at consistency but I show up at the gym 4/5 every 7/8 days. I’m found out I’m a beginner because of you…my ego was putting up a big fight. Haha!
Excellent content!! :) I hear more and more influencers talking about that one has not necessarily work out until failure, almost failure is (almost) just as good. This is a bit of a shift, since recently everyone talked about "Do you train to failure? I mean, real failure. You do not know what real failure looks like?" .
"Do you train to failure? I mean, real failure. You do not know what real failure looks like?" Oh I 100% stand by all of that. Most people really don't sniff failure. 99% of the gym especially higher reps. Most people who say they train hard...don't.
I always enjoy your interesting and thoughtful (and entertaining!) videos. For me, it's one of the great questions of the age -- why doesn't this man have a million subs? It really bothers me, to be honest. The times are out of joint. In any case, keep on doing what you're doing. Rome wasn't built in a day, people thought Proust was an idiot, etc. Join the club of unrecognized brilliance. It's a pretty remarkable group, after all. Maybe you should be proud :)
I’ve never done a 1rm in my life, been lifting for over 10 years lol. I get more fulfilled by adding weight and eventually hitting 10 reps with it for 3 straight sets. Also you get to the point where recording every rep become meaningless due to fluctuations from week to week, just by following my program and sufficiently stressing the muscles will cause adaptations. Keeping technique constant is also important, doesn’t need to be textbook form but needs to be safe and sustainable long term, other than that… consistency!
Personally i found that weekly exercise rotation on every movement pattern ( for 6 to 12 week cycles while logging everything ) is what aided most in crushing all my pleteaus. Concurrent periodization is a really effective systsem.
@@zulazhar1259 about a year now. Yes it can be done eavery 3 weeks . But for me I prefer rotating everything each week (except maybe for abs/calves/rear delts and forearms) .
There seems to be commonly held progressive overload causes muscle growth, when in reality it's the muscle growth that allows you to progressively overload. You're 100% right in that it's something that should occur naturally. Also your triceps are looking huge btw
I love chasing PRs because i have plans to compete in the near future, but after failing a weight more than 3 times instead of trying again right away the next training session i will focus more on the technique and the hardest part of the motion using bands to level the strength curve until i get it, i were chasing 124kg in bench for about a month and a half and when it finally work out was fairly smooth.
“On a daily basis, baby please” I knew I had heard that from somewhere so I googled it and got hit with a big slap of nostalgia. Been years since I’ve heard that phrase (that I used to hear on a daily basis, baby please)
from a beginner, yes, I was adding weight every week, till I realized my form was suck. Spend 2 weeks on it, improve the form. After it, I reduced my weight and now I'm hecking feeling it on my quad. I agree with Geoff, we don't need to increase it too frequent
Just bought your book a few days ago. God-freakin-damn, thank you. So many exercises I'd never heard of and so much great information. Anyone thinking about buying his book, it's well worth the $20
Wonderful content as usual Geoff , i am curious if there is a need to do Cardio if one takes care of the step count ? Assuming one just needs a healthy cardiovascular system and not interested in having good cardio for sports or increased work capacity in lifting .
One big issue for me was boring workouts. I followed exercises that I did not like doing for months and I eventually got bored of them. As soon as I started doing the exercises I liked doing it became more fun. For instance, I was always a bodybuilding rat and recently I switched to mostly calisthenics(I still do bodybuilding for legs, arms and shoulders) and it has been quite refreshing. It is quite hard to learn new skills but once you learn them the feeling is amazing.
Great to see the progress and good to hear how you have learned and push forward with your training. You didn't mention your diet thro, could you shed some light on any changes or things you have learned which has also helped with ure progress? Thanks again
I think Geoff knows what he knows. And what he doesn’t There’s gold here. He doesn’t pretend to be a diet expert and I think that’s honest of him. Plus the food stuff is boring😂
I stagnated with my progress for the past year because of the lack of protein in my diet and inconsistent training sessions which were caused by my lack of motivation when seeing no progress, it became a loop. It's pretty hard to get even the bare minimum of protein since I'm 17 and have to rely on my mom who still holds outdated opinions on it, but i am trying to at least be more consistent and not lose all my progress
training with great form, reps and sets getting best muscle mind connections build muscle... I have been doing this over 50 years... we all get weaker as we get older... at least i did... But i still have good muscle size not far off from when i was in my prime 30 years ago... i use much less weight on most movements... plus train less so i don't destroy the muscle i have... there is a lot of little tweaks we must make to stay fit as we age...
Biggest thing I've learned and it's showing already not just in terms of strength but sanity. I EAT AND AINT AFRAID TO LOSE ABS. all in the name of gains. Again I'll quote Chris bumstead. " Can't be afraid to put on a little chub in the name of gains
stronglifts 5x5 really beat me down when I couldn't add 5 pounds to my lifts every week, I assumed that I was weak and not lifting right, this really cleared things up. I'll be a lot more patient in progressive overload for now on lol.
I had to move off stronglifts due to OHP. I found GZCLP better then eventually got hooked on using Greg Nuckols 28 free programs but stopped due to covid closing gyms. But id look into those 2, Stronglifts is great initially especially at keeping someone motivated to keep going to gym.
Can you please do a whole video on the flooding situation? You kinda just glossed over it. I mean, sure, your arms got a bit bigger. Whatever. I wanna know more about the water.
For many more details on GAINING MUSCLE effectively, grab a copy of my book, it'll show you how to ACTUALLY maximize your progress in the gym.
It's 200+ pages with no filler, all useful info.
Includes:
-Detailed Programming Advice on How To Write Your Own Training Plan
-HUNDREDS of Exercises (With pictures+descriptions+how to program them)
-How to Bitch Slap your Plateaus
-Injury Risk Reduction Advice
-Cardio to Drop Fat+Increase Work Capacity
-Optimal Equipment
-Multiple Full Templates and MUCH MORE!
Check it out, it's not even hundreds of dollars like SOME in the fitness industry charge...
www.verityfit.com/product-page/sweat
Can confirm this book is amazing
Are you the one on Amazon selling the kindle and paperback versions?
@@benc-j4942 yea. I just don't talk about it as I make very little from it
@@GVS Thanks so much man will make sure to picked it up, looking at getting a barbell and some plates to pair with my bodyweight work💪😃
@@dustencross357 yes check chapter 69
6 Muscle growth ‘hacks’ I finally discovered ( wasted years) *Gone sexual
Arms looking non-natty. As a compliment 🤣
0:50 I would argue that your immense muscle mass persuaded that gentleman into rendering his assistance
“Milking that weight” is such a great hypertrophy tip. I prefer waving my primary compounds, but all of my accessory variations I stay with each weight for at least 3 weeks before adding either weight or reps. It feels like I’m solidifying my progress that way instead of it being a constant battle for “more”.
I think this is a really good idea. What people don’t realize is you can make gains at the same weight and sometimes better gains. Also using heavier weight is much more fatiguing and I find if I try to increase weight or reps too quickly I will be overly fatigued and have to deload early to feel like a normal human being which ultimately means wasted gains.
@@noahgearhart4098 Took me way too long to realize this lol. Always pushing for progress is such common advice (because it sounds reasonable) but the problem with training that way is that it results in stalling and regression. Now I don't even worry about weight or reps or push for PRs. If a PR is there great, but otherwise you should just be pushing for sets close to failure and slowly, over time, your lifts should increase. If they're not improving in some way on a month to month basis there could be a problem, otherwise just keep at it.
True I've been doing a lot more hypertrophe style lifting and accessories but I'm like constantly trying to move the pin lower and lower but I feel like it just hurts my form and confuses me on what weight I can actually do.
All of Nippards programs follow this 'Block Periodization', helped me progress much faster
@@deven9565 what does it mean?
Man you have the best TH-cam channel for natural lifters. My younger brother is always getting upset with not growing fast enough and not being big and strong he's just shredded and decently strong upper body wise lol but he's been lifting maybe 6 months tops 😂😂 so he definitely has a skewed perspective of how fast he should be gaining muscle. Insert your channel and he's much happier with his progress and enjoying the process now 💪
Natural Hypertrophy
Natural Hypertrophy as mentioned and Bald Omni Man, Alphadestiny, Omar Isuf, Alan Thrall etc are also really worth a watch. Lot of great channels for naturals:)
Even for enhanced guys it's great content. As a member of the dark side it is nice to see a channel completely focused on training and not a bunch of bs about drugs. It's refreshing
Yea dude he said he failed a same lift 11 weeks in a row bruhhh natty patience
Best trainer in my opinion would be Josh Bryant. Hands down, if you argue with that look him up on youtube first and listen to him.
Also its a common misconception that someone on steroids has to train much differently than a natural lifter. They can do the same routine and benefit, however the natural guy has to do MORE work than someone on steroids. For recovery and this is good for a natural, its better to stay moving than sit on your ass. Like low intensity stuff on off days like a light jog, rucking (walking with a weighted backpack), etc.
Also to increase your work load capacity you can progressively add gpp work such as sled drag/pulls, burpees, sprints, tire flips, farmer walks, battle rope.
I've been milking the weight for lateral raises for god knows how long now. You can always add pauses and fight the eccentric that little bit more rather than upping the weight and having to fling every rep up.
Short rests also. It is one of the most overlooked training variables to tweak mostly because it cuts into play time on your phone between sets. Lol
Yeah it's great for muscles that recover quickly. If you train to failure on something like lateral raises, then pause/rest for 10-15 seconds etc, you will find yourself able to bang out 2 or 3 more reps again with decent form.
For me there is a very definite line with lateral raises that if I go over even by 2.5lbs I literally cannot come close to accomplishing full RoM with my form degrades drastically lol. So been using the same weight for a while also just focusing on eccentric and time under tension too
@@Blizzhobbs it's definitely the hardest exercise to up the weight (even slightly) and maintain decent form and full ROM in my opinion.
For side lateral raises.
I use the cables at a weight above what I can do. I set it at the top with both hands and just do the eccentric as slow as possible.
Blew up my side delts fast and rarely ever hit a plateau, but if I did...it would be a great way to milk it and guarantee maximum fuckery.
Your random inserts of humor are usually pretty dang funny and often refreshing. Your videos is like getting advice from a bro that I've known for a while but he's really really smart about it but he's also pretty realistic. On behalf of many people thank you for making this content
I can relate to the deadlift PR fails. I was trying to get back to a 408LB deadlift since lockdown first struck and I kept failing the lift. About a month ago I just stopped doing deadlift PR attempts and just got stronger in the lower rep ranges and a week ago i reattempted the 408LBS and it went up smooth as butter
Just pick it
Super common with the deadlift. Doesn't seem to happen with squats or bench anyways
Apartment flooding is killing your gains!
Great video Geoffrey, i really love the fact that you frequently go over old ideologies of yours and rethink them. You're always trying to learn and youre never dogmatic.
And we NEED a video on the arm growth cause that is beyond impressive.
Will do. Definitely happy with my growth the past year and think a lot of people could benefit from how I have trained them.
@@GVS Thanks a ton, will be waiting eagerly
@@iangraham-white5717 #vom
I’m so glad your channel blew up, man. Totally deserved, and then some. I absolutely love the way you speak to your audience, and the honesty and integrity is very evident. Truly one of my fav Tubers. These tips are fantastic. Very practical and certainly not run of the mill. Only the best, brother 💪🤓 good luck with the flood💦
“Those super-grindy reps, they take MORE than they give.” This was a great stand alone gem right here. If you’re grinding out heavies every session, you’re accumulating a lower level long term fatigue that doesnt always show its face right away but kinda sneaks up on you over time.
Just got recommended this channel. I gotta say man, I love this advice. I just started taking a very similar approach. Getting so hung up on PRs set me back if anything. I enjoy my workouts so much more when I'm focused on time under tension and volume instead of how heavy the weight is. The advice for small muscle groups like delts is on point as well. Those burners at the end really matter.
1:47 You can do the same weight and reps/sets for the multiple sessions and still make gains because progressive overload is the evidence of gains not what requires to drives them every session. In other words as long as you do enough volume, intensity and exertion(aka train hard enough) you will provide enough stimulus and ultimately achieve progressive overload. Progressive overload is the goal so in the long run you want to achieve progressive overload but you dont always need to add anything from session to session just to do "more".
So true. As a natural you will eventually reach your maximum strength. Like you said progressive overload could mean dropping the weight and doing more sets. Progressive doesn't always mean adding more weight.
Obviously progressive overlaid is essential but too many people are chasing it to the point that they’re actually slowing progress or getting injured.
I agree, if that same weight kast week you had a hard time in, then next few months be comfortable with it in terms of form then I can say its progress
Progressive loading ftw.
What are you yapping about overcomplicating a simple concept like that lmao
i agree with no.1
I'm doing 10 banded pull ups for the past 3 weeks, but the tempo is improving and the pause at the top is getting more consistent
Nice points, I really appreciated your first point as I feel like it’s not really addressed by the TH-cam fitness community, I think we get so wrapped up in the numbers with progressive overload that it turns into “let’s see the weight/reps go up at all costs,” ppl need to remember that getting stronger outside of novice gains takes time and that there could be underlying reasons for not seeing the weight go up (ex:overtraining) . Overall great video, and congrats on the noticeable gains over the last year 👍🏽
So true. I got caught up in the "increase my lifts at all costs" mindset and you can hit "PRs" like this for a while, especially if you rotate through different movements, do very few sets and and lower frequency (to stay as fresh as possible) but eventually you stall HARD and regress. I also noticed I just wasn't looking very muscular despite hitting these PRs. PRs are great, but they have to come without forcing them to. Good hypertrophy training is basically unpeaked strength progression in a moderate to higher rep range.
I've developed mentality of going for technique PRs. So when doing max effort I'll shoot for 90%1rm single progressing in technique and speed with every session.
When the bar flies with 1 second concentric and feels super stable I know for sure than I can slap another 2.5-5 kilos on it, but the real happiness comes from the feeling that I "own" that weight
Watching you on the shoulder press machine at 2:23 was an emotional rollercoaster, found myself imitating your expressions lol
Single best video ever! Managed to make pretty much every single one of the mistakes you mention here... Some resulted in a muscle tear... Others resulted in a restraining order within the school premises!
But seriously! Thanks... Actually will make some big difference to my dumb ass training
Agree with all these points, especially #1
Progressive overload should always be the goal, but “milking” the weights has done wonders for my strength and muscle development
Great video as always, mirin them arms 💪🏼
I found your channel a few days ago, now you're one of my favorite fitness youtubers.. And I'm not even natty.
The way you share non BS knowledge in a funny way is unique :)
Welcome brother in iron! Natty or not, I appreciate you being open about it.
Good video man! The progressive overload tip is on point. I used to always feel like a failure if I wasn’t increasing my rep or weight on an exercise every week, so I’d deliberately lift heavier than I should have an injure myself. Progressive overload also just means moving the weight and the reps that you are doing easier than last time.
My man all caked up
I've been doing lateral raises at 12 kg for around 2 years now, have slowly increased my reps and less cheating. Lately I've been throwing in a 14 kg set every now and then and it's worked great. I feel like lateral raises and other non-compound exercises are great for 'milking that weight' like you mentioned
Yeah but two years brother... You've milked it, now progress
Loving this sassier Geoff, my zoomer brain has an easier time digesting information if it's packed in a post-ironic format
Natural Hypertrophy joined the chat
i can't tell how much i enjoyed that Luimarco reference. My favorite period of youtube, much less quality information but much more simpler times
Some of that progressive overload (performance increase) is possibly masked by fatigue though as far as I know. I used to be stuck at a weight then deload and blast that weight right after.
I agree mostly but thought this is something important to add
Oh for sure, sometimes when taking a rest or an easier period of training suddenly you improve because your body finally has a chance to adapt and recover fully from the bombardment of stress it kept getting continuously.
Geoffrey is so based!! Lmfao the LUI reference at the end confirmed it for me! 🤣 busted out laughing bc I couldn't believe it. Making gains on the day-lee Baby Pleeze! Great video btw 👌🏻
Completely resonate with number 6. One of my biggest advice to lifters starting to get into intermediate territory is to stop chasing PRs but chase quality stimulus. I haven't tested my true bench press, deadlidt or squat 1RM in a few months, and I don't care, because my working weights are going up faster than before. I'd get hyper-focused on hitting a certain number on a certain day, which in the long term didn't matter at all, especially when considering my ambitions that are far from what I can currently do. I want to be an elite natural, and hit a 180kg paused bench, a 220 atg squat and a 300kg conventional deadlift. I'm very far off of that, only being at about 110-115kg paused bench, 170kg squat and 205-210kg deadlift. So who cares if I hit a 2.5kg PR on that day because I felt great? I'd have to sacrifice some stimulus to be able to test it putting me slightly further away from my goals. Now, I just don't care about it and maximise volume, intensity and frequency on good exercises and think about what to do in order to improve my long-term progress. Always have to think long term once you're past the honeymoon period of adding 5kg to your deadlift every week.
Lol dude we have exactly the same numbers. 110/170/210 for me. I would like to get to 180 and 220. That would be big milestones to me. I know it will happen till the end of the year so I'm not thinking about it too much
@@nemanjamilovancevic8396 haha nice one. I'm sure you'll get them even sooner. The biggest hurdle for me is bench press, I've injured my shoulder years ago and getting better now, but it has really affected my progress. I hope to get to a 3 plate bench by the end of the year, I've fully transitioned to close grip pause bench and the gains have been really good, highly recommend them
The failure thing rings true for me. I finally experimented and found this out about a month ago. I dont do it for compounds but for isolations like bicep curls I'll go to failure and beyond basically every single set. Not only does it give me the biggest pump of all time it helped me break through a couple plateaus I had reached.
Bro your videos are becoming a ritual for me post workout bless 🙌🏾
good quality, as usual.... also liked that finishing touch at the end, changing the title of your book
Progressive overload also depends on exercise your doing. Adding weight to dumbbells every session is a relatively high increase in volume like 10%.
Awesome video Geoff, love your sense of humour and thanks for the tips!
My philosophy with 1rms is the longer you wait to try it the more pleased you'll be with the progress
Delayed gratification for sure! Although, in my case at least, this approach can also lead to not milk gains that were there during a good period and then something in life happens and it might take another 4 months to get back there.
Not chasing PRs is a huge key. When you set up your training to hit PRs as much as possible you end up short changing hypertrophy gains. You can really voodoo your way into hitting PRs through programming and keeping fatigue as low as possible but this won't result in hypertrophy.
Yep, chasing PRs was addictive early on but I was never satisfied with how I looked in the mirror.
@@zerrodefex Yeah you really just have to be patient and let the gains come to you. If a workout was challenging for the weights lifted then don't feel pressured to increase anything
The progressive overload part is so true. You should definitely be progressing at some point, but it is not always as fast on a week per week basis. Your progression wont be as linear as you think. Just keep training hard and (very close) to failure. Plus makes sure your recovery and nutrition are on point too!
Once youre advanced youre lucky if its once a month lol. For me when benching 200kg its not like i can add every week
Havent even finished the video but the first point is so valid. I cant imagine a situation where you can gain enough strength in one week where something that was previously difficult becomes easier to the point it takes away from your training.
Good to see someone else doing rear delt flys just like me. I feel awkward in the gym when doing these sets as NOONE does that like this :D
Hey Geoffrey, thank you so much for the fitness/training content that you’re putting on the TH-cam, thanks for the information & being honest! Man I only wish that you wouldn’t swear/cuss in your videos.
May God bless you & your family, Geoff! & May you have a real encounters with Jesus Christ. 🤠🙌
Appreciate that! I probably will not modify my swearing frequency, though. I'm not religious nor do I really think the occasional f bomb really is that big a deal.
Love these kinds of videos! You should do a similar one on nutrition :)
An excellent suggestion , yes , nutrition
Great video!
where were you when I was a beginner? had to learn all this the hard way
I found you yesterday and been enjoying your content!
I want to ask how much gains do i lose by limiting my selection of exercises? I don't enjoy doing isolations and basically train compounds: RDL, high bar squats, dips, push ups, pull ups and rows.
Also to note that i am not an advanced lifter and train mainly at home with limited equipment. I tend to divide my workouts into 3-5 micro sessions throughout the day, so i wouldn't feel lethargic and/or braindead after a workout.
Hard to give an exact number or percentage. Probably a bit but not a huge amount. Especially for smaller areas like biceps, triceps, rear delts, calves, forearms I don't think you'd maximize them through only a limited amount of compound movements.
I created my weekly routine using principals from your book, NH & Alpha destiny…so I’m on a Upper, Lower, Upper, Lower & Arms. I suck at consistency but I show up at the gym 4/5 every 7/8 days. I’m found out I’m a beginner because of you…my ego was putting up a big fight. Haha!
Great split.
Excellent content!! :) I hear more and more influencers talking about that one has not necessarily work out until failure, almost failure is (almost) just as good. This is a bit of a shift, since recently everyone talked about "Do you train to failure? I mean, real failure. You do not know what real failure looks like?"
.
"Do you train to failure? I mean, real failure. You do not know what real failure looks like?"
Oh I 100% stand by all of that. Most people really don't sniff failure. 99% of the gym especially higher reps. Most people who say they train hard...don't.
Thank you Geoff! I've been doing almost all of these mistakes
Great vid Geoff😎. Going to keep applying good technique and range of motion over weight progression!
thanks for this video man.
True, I grew certain muscles by using the same weight/reps/sets for 2 years without changing anything
This video was what I needed today. Thank you.
You always make me laugh. Great info too.
"If you keep doing the same thing, your personal best can smell that, and it will get creeped out". Hilarious and so true!
Very elocuent Sir! Good job 👌💪
Great video. Really enjoyed it.
I gained the most in prison when i had nothing to do but eat
Solid tips and some of these things hit very close, been thinking about these very things in my training lately.
11:35 schitzo time I love it
You missed the opportunity to have the outro be you singing WAP, considering that intro and how the video was ending.
Goddamn 56k subs. This year gonna get that 100k. Next year maybe 200k. Our boy really growing
Great video as always, Geoffrey
I always enjoy your interesting and thoughtful (and entertaining!) videos. For me, it's one of the great questions of the age -- why doesn't this man have a million subs? It really bothers me, to be honest. The times are out of joint. In any case, keep on doing what you're doing. Rome wasn't built in a day, people thought Proust was an idiot, etc. Join the club of unrecognized brilliance. It's a pretty remarkable group, after all. Maybe you should be proud :)
Damn Geoff has put on some MASS was not noticable at all till the 2021 video.
I’ve never done a 1rm in my life, been lifting for over 10 years lol. I get more fulfilled by adding weight and eventually hitting 10 reps with it for 3 straight sets.
Also you get to the point where recording every rep become meaningless due to fluctuations from week to week, just by following my program and sufficiently stressing the muscles will cause adaptations. Keeping technique constant is also important, doesn’t need to be textbook form but needs to be safe and sustainable long term, other than that… consistency!
Personally i found that weekly exercise rotation on every movement pattern ( for 6 to 12 week cycles while logging everything ) is what aided most in crushing all my pleteaus. Concurrent periodization is a really effective systsem.
Weekly ? How long you've been training concurrent my man. Right now im still good at rotating every 3 🤝
@@zulazhar1259 about a year now. Yes it can be done eavery 3 weeks . But for me I prefer rotating everything each week (except maybe for abs/calves/rear delts and forearms) .
Informative video man! Thanks
0:02 it's confirmed now, Geoffrey lives in Gotham
6:55 ye i definitely second this point. beyond failure partials for rear fly/neck curls/neck extensions
There seems to be commonly held progressive overload causes muscle growth, when in reality it's the muscle growth that allows you to progressively overload. You're 100% right in that it's something that should occur naturally. Also your triceps are looking huge btw
Recently i added weighted pushups(fitness faqs style).Loved that shit now my aim is to progress on it as my secondary horizontal press
Those neck gains are showing up 🤜🤛
Great video for my birthday bro ❤️
HAPPY BIRTHDAY
@@GVS Ty bro ❤️❤️❤️
I love chasing PRs because i have plans to compete in the near future, but after failing a weight more than 3 times instead of trying again right away the next training session i will focus more on the technique and the hardest part of the motion using bands to level the strength curve until i get it, i were chasing 124kg in bench for about a month and a half and when it finally work out was fairly smooth.
“On a daily basis, baby please” I knew I had heard that from somewhere so I googled it and got hit with a big slap of nostalgia.
Been years since I’ve heard that phrase (that I used to hear on a daily basis, baby please)
Please don't start uploading less often than now, I just got sad all of a sudden at the thought lol
from a beginner, yes, I was adding weight every week, till I realized my form was suck. Spend 2 weeks on it, improve the form. After it, I reduced my weight and now I'm hecking feeling it on my quad. I agree with Geoff, we don't need to increase it too frequent
Just bought your book a few days ago. God-freakin-damn, thank you. So many exercises I'd never heard of and so much great information. Anyone thinking about buying his book, it's well worth the $20
Glad you like it!
@@GVS what's the name of the book?
@@viyusavery248 It's SWEAT. Special Workouts, Exercises and Advanced Techniques. 10/10
Damn you’ve grown a sizeable amount since 2021, impressive af
Wonderful content as usual Geoff , i am curious if there is a need to do Cardio if one takes care of the step count ? Assuming one just needs a healthy cardiovascular system and not interested in having good cardio for sports or increased work capacity in lifting .
Probably best to do some, still. I'll do a video on it eventually.
@@GVS Cool , look forward to that , thanks for replying .
Love the content!
What do you think about muscle recruiting? Squeezing the muscle while lifting instead of going from point A to point B? Thank you!
Probably not the most important thing to focus on
@@GVS thank you!
Off topic but I just recalled it was in GVS' channel that I learned squats and deadlifts are a continuum. That's the kind of learning I love
One big issue for me was boring workouts. I followed exercises that I did not like doing for months and I eventually got bored of them. As soon as I started doing the exercises I liked doing it became more fun. For instance, I was always a bodybuilding rat and recently I switched to mostly calisthenics(I still do bodybuilding for legs, arms and shoulders) and it has been quite refreshing. It is quite hard to learn new skills but once you learn them the feeling is amazing.
Great to see the progress and good to hear how you have learned and push forward with your training. You didn't mention your diet thro, could you shed some light on any changes or things you have learned which has also helped with ure progress? Thanks again
I ate food and enough of it. Wasn't complicated.
@@GVS thanks for the reply 👍
I think Geoff knows what he knows. And what he doesn’t There’s gold here. He doesn’t pretend to be a diet expert and I think that’s honest of him. Plus the food stuff is boring😂
Those arms man 💪😍
Great content
You're a nutter in the best possible way, great advice 😀😀
So glad I’m not the only one still milking that classic Lui Marco line for laughs !😂
I stagnated with my progress for the past year because of the lack of protein in my diet and inconsistent training sessions which were caused by my lack of motivation when seeing no progress, it became a loop. It's pretty hard to get even the bare minimum of protein since I'm 17 and have to rely on my mom who still holds outdated opinions on it, but i am trying to at least be more consistent and not lose all my progress
Great Tips 👍
I was starting to get to big for my shirts, so I'm starting a regressive underload phase.
Stellar advice
training with great form, reps and sets getting best muscle mind connections build muscle... I have been doing this over 50 years... we all get weaker as we get older... at least i did... But i still have good muscle size not far off from when i was in my prime 30 years ago... i use much less weight on most movements... plus train less so i don't destroy the muscle i have... there is a lot of little tweaks we must make to stay fit as we age...
Biggest thing I've learned and it's showing already not just in terms of strength but sanity. I EAT AND AINT AFRAID TO LOSE ABS. all in the name of gains. Again I'll quote Chris bumstead. " Can't be afraid to put on a little chub in the name of gains
stronglifts 5x5 really beat me down when I couldn't add 5 pounds to my lifts every week, I assumed that I was weak and not lifting right, this really cleared things up. I'll be a lot more patient in progressive overload for now on lol.
I had to move off stronglifts due to OHP. I found GZCLP better then eventually got hooked on using Greg Nuckols 28 free programs but stopped due to covid closing gyms. But id look into those 2, Stronglifts is great initially especially at keeping someone motivated to keep going to gym.
"every other week, or.. every other week" (nice sentence bro) lmao
LOL this was one of the funnier vids of yours in a while
Damn, nice biceps man.
Can you please do a whole video on the flooding situation? You kinda just glossed over it. I mean, sure, your arms got a bit bigger. Whatever. I wanna know more about the water.
Oh. I fixed it.
Hey man love your channel. Out of curiosity how often do you work out your forearms and neck directly?