Welcome to the latest in the hypertrophy Q&A series. Thanks for the questions and sorry for the delay on this one!
Check out boostcamp! Highly recommended, it's how I track my progress, plus has THREE free programs from yours truly, and many more from other content creators.
Timestamps: 00:00 Geoff Says Hello (For Real This Time) 00:10 21 Where Do Those Pesky Calories Go? 03:05 20 When To Change a Program...and How? 04:20 19 2 Hard Sets Only, Or 3? 05:35 18 Plateaued on 1 lift...what to do? 09:42 17 To Pause Or Not To Pause? 11:38 16 Rapid Fire Cutting Questions Pew Pew Pew? 14:33 15 Back Width vs Thickness? 15:50 14/13 RDL Range of Motion? 19:32 12 Stress Impacting Muscle Making Ability? 21:55 11 Pre-Exhaust? 23:35 10 Aggressive Mini-Cutting? 24:42 9 Important Serious Question? 25:21 8 High Intensity Technique Differences? 26:48 7 Macro Quality Important? 28:30 6 Stability Impacting Gainz? 29:44 5 Pullover Experience? 31:00 4 Does Frequency Matter? 33:27 3 My Lifting Injuries? 36:18 2 Improving Cardio On Six Days A Week of Lifting? 38:06 1 How To Count Volume? 43:00 Help Your Muscular Gainz Bruh
Alas, it was quite possibly worse than the one Arnold slapped his name on. Ah well. Noel Deyzel is still a good dude, but this program has some huge problems. Full review here.
Timestamps:
00:00 Geoff Says Hello
00:35 Warmups
01:02 Tempo
01:31 The Split
02:08 Monday: Back & Biceps
04:53 Tuesday: Chest & Calves
08:39 Wednesday: Accessories & Shit
09:35 Thursday: Hamstrings & Honeybuns
11:22 Friday: Shoulders & Triceps
13:31 Saturday: Accessories & Shit
14:01 Sunday: Quads & Glutes
16:23 Cons
20:41 Pros
22:35 Buy My Book It's Nice
Geoff's Fully Custom Training Plans and One-on-one Mentorship?
Email geodude412 (at symbol thingy) yahoo (dot symbol thingy) com
Geoff's Book? (Currently on sale for $15, has 4.7 stars, rave reviews, enjoy!)
https://www.verityfit.com/product-page/sweat
Geoff's Instagram?
https://www.instagram.com/geoffreyverityschofield/
Geoff's Medium?
https://medium.com/@geoffreyschofield
Geoff's Quora? (you probably already know!)
https://www.quora.com/profile/Geoffrey-Verity-Schofield
...
https://www.youtube.com/watch?v=-RX2sHHztgY
Is this a truly terrible idea, or is there actually some shred of value hidden behind the marketing here?
Timestamps:
00:00 Geoff Snaps Hello
00:16 The First Humiston Video
01:01 Inside An Influencers' Brain
01:58 PROS 1 Feels
03:08 2 Safer
03:30 3 More Variations
04:05 4 Bring Up Weak Points
05:05 5 Strength Curve Manipulation
05:38 6 Overload
05:54 7 Fun
06:27 CONS 1 Excessive Variations
07:48 2 Less Effective
08:27 3 Unsafe
09:15 4 Progression Is Difficult Sometimes
11:15 So...Should You Invent Your Own Exercises?
Geoff's Fully Custom Training Plans and One-on-one Mentorship?
Email geodude412 (at symbol thingy) yahoo (dot symbol thingy) com
Geoff's Book? (Currently on sale for $15, has 4.7 stars, rave reviews, enjoy!)
https://www.verityfit.com/product-page/sweat
Geoff's Instagram?
https://www.instagram.com/geoffreyverityschofield/
Geoff's Medium?
https://medium.com/@geoffreyschofield
Geoff's Quora? (you probably already know!)
https://www.quora.com/profile/Geoffrey-Verity-Schofield
...
https://www.youtube.com/watch?v=uvqHw3w0RHM
Whether or not you should train to failure has always been a topic of debate in the strength training community. Typically exercise scientists use the concept of "reps in reserve" to quantify how close you are to failure, which is a pretty good proxy for how hard you are training. So, how hard should you train?
Well, as with everything, this is quite individual, but I'd say most people should keep 1-4 reps in reserve, most of the time. On machines and isolation work, you might consider going to failure more often, but even then, know that going to failure is not needed for muscle growth, and in many cases getting more volume is a better choice.
Ultimately, this will require a lot of experimentation on your part, but the landmarks that I lay out in the video should help guide you on your way. For more information, check out my book!
https://www.amazon.com/gp/product/B0838D5K8X
BTW, it was a pretty minor injury. It hurts today but I can walk pretty much normally, so it should be OK in a few days. The price of hard training, if you've never been injured, you're probably not training hard enough!
Failure Papers (they really are ALL over the place, due to how subjective failure is)
https://pubmed.ncbi.nlm.nih.gov/29809061/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4731492/
https://www.frontiersin.org/articles/10.3389/fphys.2016.00010/full
https://cdn.journals.lww.com/nsca-jscr/Abstract/2018/01000/Effect_of_Resistance_Training_to_Muscle_Failure.19.aspx
https://link.springer.com/article/10.1007/s40279-015-0451-3
Geoff's Training Plans/Coaching?
Email geodude412 (at symbol thingy) yahoo (dot symbol thingy) com
Geoff's Book? (Has 4.7 stars, rave reviews, enjoy!) https://www.verityfit.com/product-page/sweat
Geoff's Instagram?
https://www.instagram.com/geoffreyverityschofield/
Geoff's Medium?
https://medium.com/@geoffreyschofield
Geoff's Quora? (you probably already know!)
https://www.quora.com/profile/Geoffrey-Verity-Schofield
...
https://www.youtube.com/watch?v=yshYYJMeS8Y
I appreciate all the support on my YouTube channel so far! Remember to like and subscribe! And turn on that bell thingy, we can have a nice chat in the comments during the first few minutes after the publication of a new vid
*fistbump*.
So, you might be gymless. You might be at home. Coronavirus is spreading fast. You might be going through what I went through about two months ago:
GYM WITHDRAWAL
Here are three things to keep in mind to help ease the process and stay sane. First, keep in mind that the gym should only be a small part of your life. If the gym is everything to you, you are really missing the bigger picture. This disease is very serious and can cause death, even in young people with no preexisting conditions. Or, permanent lung damage. Or, a pretty bad flu.
Even if you don't get it yourself, you could easily pass it on to someone else, who could have a very rough time. I saw a video of Madrid today, they are removing respirators from the elderly to give the younger a chance to live. Stay home. The gym is not that important.
Second, (2:17) find a new goal, or preferably, new goals. Obviously, unless you have a home gym, the barbell is probably going to be off-limits for a while, and maybe dumbbells as well. Bands are a good option, as are bodyweight movements.
Check these two videos for more:
UPPER: https://www.youtube.com/watch?v=1y-x4McGiSw
LOWER: https://www.youtube.com/watch?v=SuSuumqCkpo
There are so many good goals to choose from. Running, pushups, pullups, other calisthenics....and yes, even CrossFit. Heck, get some goals that are mental, as well.
Distract yourself from the pain of being dumbbell-deprived and banned from the barbell by learning a new skill. By digging into a new topic. Start a blog. A YouTube channel. Learn about marketing, philosophy, history, art, science, etc etc...fark, there is so much to learn, and you have so much more free time than before!
The third (4:57) is to learn about how muscle and fitness in general trains and detrains. Due to satellite cells, keep in mind that you'll REgain muscle a lot faster than it took in the first place. Also keep in mind that detraining is quite a slow process, especially if you slow it with bodyweight training or other forms of resistance.
This combination of slow detraining and quick retraining means...chill out! You won't lose much, and if you do, it'll be back soon!
Geoff's Book? (Has 4.7 stars, rave reviews, enjoy!)
https://www.verityfit.com/product-page/sweat
Plus, I am taking on clients for coaching, email me at geodude412 (at symbol thingy) yahoo (DOTT) com or drop me an insta DM if you are interested in my services
*fistbump*
OUT!
...
https://www.youtube.com/watch?v=nJTUPz7nMBw
Oh, you've done it now.
Original Video:
https://www.youtube.com/watch?v=jTzBpYC02YE
If it wasn't obvious, there's no hard feelings at all. Steve's a great dude definitely consider subscribing to his channel, he puts out lots of down to earth, practical content.
00:00 Geoff Says Hello
00:47 Reason #1: Specificity/Technique
03:00 Reason #2: Reps
04:58 Reason #3: Fatigue Management
07:16 Reason #4: Variations
08:08 Reason #5: Muscle Groups Emphasized
08:55 Reason #6: Volume
10:40 Reason #7: Imbalances (Hips/Shoulders/Back)
13:00 Check Out Steve Shaw’s Channel
13:30 Grab a copy of my book, it WORKS
Geoff's Fully Custom Training Plans and One-on-one Mentorship?
Email geodude412 (at symbol thingy) yahoo (dot symbol thingy) com
Geoff's Book? (Currently on sale for $19.99, has 4.7 stars, rave reviews, enjoy!)
https://www.verityfit.com/product-page/sweat
Geoff's Instagram?
https://www.instagram.com/geoffreyverityschofield/
Geoff's Medium?
https://medium.com/@geoffreyschofield
Geoff's Quora? (you probably already know!)
https://www.quora.com/profile/Geoffrey-Verity-Schofield
...
https://www.youtube.com/watch?v=dx9lh4NQrQ0
Could a natural lifter develop the giga chad physique?
If not, how close can you get?
Check out Boostcamp for my programs and many more!
https://www.boostcamp.app/?utm_source=YouTube&utm_medium=video&utm_campaign=gvs
00:00 Geoff Says Hello
00:30 Size
02:20 Structure
02:45 Leanness
03:40 Boostcamp!
04:20 Vascularity
05:00 How Realistic Is It? Not Very!
05:40 BEARD?
06:02 FACE??!?
06:30 Training/Diet Suggestions
07:39 Having a Somewhat Absurd Goal Isn’t THAT Bad
08:18 Capitalism/Supporting The Channel
Book 1: SWEAT (beginners/intermediates)
https://www.verityfit.com/product-page/sweat
Book 2: Ring Training For Hypertrophy (ring enthusiasts)
https://www.verityfit.com/product-page/ring-training-for-hypertrophy
Book 3: Resurrecting Your Gains (intermediates/advanced lifters)
https://www.verityfit.com/product-page/resurrecting-your-gains-finding-your-muscle-growth-formula
Can check the site for full Tables Of Contents of each book. Appreciate the support!
Custom Training Plans and One-On-One Mentorship:
Email geodude412 (at symbol thingy) yahoo (dot symbol thingy) com
Bother Me On Instagram:
https://www.instagram.com/geoffreyverityschofield/
...
https://www.youtube.com/watch?v=_ukuhy3_sBo
End of the Q&A...3 hours of content...whew! Thank you all for the well wishes and congratulations on the 10k milestone!
Timestamps
00:00:00 Geoff Says Hello
00:00:30 76 How often should exercises be changed? Not getting sore
00:02:22 77 Calves and neck need more volume, resistant to growth?
00:03:37 78 Smolov for bench?
00:04:47 79 Beginner with dumbbells, how to deadlift?
00:05:37 80 MMA 5-6x per week, how much am I missing without isolation exercises?
00:06:53 81 Have you ever run a marathon?
00:07:59 82 How to decide failure on rows/exercises with no standard range of motion?
00:10:00 83 What is the first program you ever ran?
00:11:02 84 Ryan Humiston jealousy
00:12:19 85 How much muscle can an overweight novice lifter expect to gain, while recomping
00:13:37 86 How do you know when you're not getting enough protein?
00:15:26 87 Retract scapula when doing pulling exercises?
00:16:46 88 Ring workout, getting calluses, straps or gloves?
00:17:13 89 1.2g/kg protein enough for fat loss?
00:17:58 90 HIIT/LISS to lose weight/fat
00:18:45 91 Rear Delt Exercises? Elbow burn during pullovers?
00:20:08 92 Favorite YouTuber?
00:21:54 93 Quad growth without split squats or squats?
00:23:01 94 What percent of training knowledge is in SWEAT?
00:24:11 95 How important is high/low rep range and varying rep range?
00:25:44 96 Pronounce my name (Бабушкинa кики́мора)
00:25:56 97 Glutes/Hamstrings/Quads for athleticism
00:28:04 98 15 reps of pullups, how long did it take?
00:29:14 99 How often to take a week off?
00:30:54 100 Best Physique of all time?
00:31:20 101 17 and natty, have gyno, is it gyno?
00:33:46 102 Chubby face solution
00:35:36 103 When to use a belt?
00:36:48 104 Eugene Sandow and George Hackenschmidt?
00:37:54 105 Recommendations for Starting a YouTube Channel?
00:41:09 106 After 4-5 years of training, can’t gain?
00:42:44 107 Pivot week, can I still use the same exercises, or get RSI?
00:43:51 108 Limb Length workout structure?
00:45:01 109 Gironda 10,8,6,15-20?
00:45:51 110 Running to build muscle?
00:46:39 111 All parts of a muscle (triceps?)
00:47:35 112 Does boxing effect shoulder hypertrophy?
00:48:10 113 Small hands
00:48:38 114 How good are your genetics?
00:50:05 115 Body recomposition?
00:51:03 116 Big OHP? Getting injured
00:52:10 117 Wife outlifts me?
00:52:21 118 Swinging during pullups...OK?
00:53:02 119 5x5, lower weight or reps?
00:54:08 120 How will you do Q and As with more subs?
00:55:27 121 Bicep Tendonitis?
00:56:42 122 Rows/Chinups for biceps, only finishers for isolation
00:57:39 123 How often do you take rest days?
00:59:04 124 Volume range optimal?
00:59:51 125 Cold workout should I warm up more?
01:00:27 126 How to start training after injury?
01:01:55 127 How to train whole body with backpack and bott
...
https://www.youtube.com/watch?v=zlHaE2rGscg
Ah, the age-old question: which is the best for building muscle, free weights, calisthenics, or machines.
Well, they all have their drawbacks, but all have unique benefits as well.
Free Weight Pros: lots of variety, able to progress in small jumps, works your stabilizer muscles, more difficult (YES that is a pro!),
Free Weight Cons: Harder to learn, potentially dangerous sometimes
Machines Pros: Better isolation sometimes, more stability, safer (sometimes), make drop sets very easy, better for beginners, less intimidating,
Machine Cons: Easy to Max Out, Some are a Biomechanical Nightmare, doesn't work stabilizers, can develop muscle imbalances, expensive, takes up space
Calisthenic Pros: No need for a gym, minimal equipment or cost, very "functional", convenient, works the "core", improves balance, carries over to other lifts
Calisthenic Cons: Progressive overload can be hard, or at least hard to measure, less variety, lower body is hard to overload, the "core" can be the limiting factor, hard to isolate, hard to do low reps.
Ultimately, it's up to you. There are a lot of benefits to each, and there's no real reason not to combine forms of training. You don't have to do just one! You can and should do many! I do all three and odds are you should as well!
They complement each other well.
Geoff's Training Plans/Coaching?
Email geodude412 (at symbol thingy) yahoo (dot symbol thingy) com
Geoff's Book? (Has 4.7 stars, rave reviews, enjoy!)
https://www.verityfit.com/product-page/sweat
Geoff's Instagram?
https://www.instagram.com/geoffreyverityschofield/
Geoff's Medium?
https://medium.com/@geoffreyschofield
Geoff's Quora? (you probably already know!)
https://www.quora.com/profile/Geoffrey-Verity-Schofield
...
https://www.youtube.com/watch?v=-CGIbwWgje4
If you think this title is even possible, it's a good thing you watched this video. It's not. I lied. I lied to exploit the unknowledgeable masses for my own financial gain. In reality, you can't burn anywhere near this many calories, even 1,000 calories in an hour is a tall order for highly trained athletes.
Think.
If someone is promising above and beyond what seems reasonable...they're probably scamming you. Fraud is extremely common, but it's rarely called out, or even detected. Sometimes it's even praised!
Those who claim to give amazing results are usually charlatans, there are no amazing techniques that are going to do better than the basics. The basics are basics for a reason. Just work hard, don't buy into the stupidity like most people. And certainly don't glorify it like a large portion of humanity seems to be doing.
Geoff's Training Plans/Coaching?
Email geodude412 (at symbol thingy) yahoo (dot symbol thingy) com
Geoff's Book? (Has 4.7 stars, rave reviews, enjoy!)
https://www.verityfit.com/product-page/sweat
Geoff's Instagram?
https://www.instagram.com/geoffreyverityschofield/
Geoff's Medium?
https://medium.com/@geoffreyschofield
Geoff's Quora? (you probably already know!)
https://www.quora.com/profile/Geoffrey-Verity-Schofield
...
https://www.youtube.com/watch?v=8cT9G-qo49c