These Exercises Built The MOST MUSCLE (Hypertrophy Speedrun)
HTML-код
- Опубликовано: 26 июл 2024
- If I had to do it all over again, with only 10 movements...which would I pick?
Other Videos From The Community:
Bald Omni Man Top 10
• These Exercises Build ...
Sam Shethar Top 10
• BOM Response: Storytim...
Fazlifts Top 10
• These Exercises Build ...
Freakied Top 10
• 10 Movements I'd Use t...
My old video:
• My Top 60 Hypertrophy ...
00:00 Geoff Says Hello
00:40 What Makes a Good Exercise?
01:36 6-10
06:53 1-5
13:58 Deja Vu?
15:30 Capitalism
Book 1: SWEAT
www.verityfit.com/product-pag...
Book 2: Ring Training For Hypertrophy
www.verityfit.com/product-pag...
Book 3: Resurrecting Your Gains
www.verityfit.com/product-pag...
Can check the site for full Tables Of Contents of each book. Appreciate the support!
Fully Custom Training Plans and One-On-One Mentorship:
Email geodude412 (at symbol thingy) yahoo (dot symbol thingy) com
Instagram:
/ geoffreyverityschofield 
Спорт
You'll probably want more than 10 movements, and know how to pimp-slap plateaus when they happen.
The books I've written below will help immensely 👇👇👇
Book 1: SWEAT
www.verityfit.com/product-page/sweat
Book 2: Ring Training For Hypertrophy
www.verityfit.com/product-page/ring-training-for-hypertrophy
Book 3: Resurrecting Your Gains
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!
you've trained for so long I cant help wonder how you've dealt with joint strenthing/pain
@@rik9833 natural lifters usually don't have to worry about that, as long as progression is reasonable, technique is good and the program is balanced the joints tend to strengthen alongside the muscles.
10. Overhead tricep ext
9. Incline db curls
8. Lu lat raise
7. Seated db press
6. Helms row
5. Bulgarian split squat
4. Neutral grip pullups
3. Zombie front squat
2. Close grip bench
1. Rdl
Thank you, after all this scrolling 😅
Also: neck flexion
split these up 2 times a week, and add in mobility, stability work and strength through stretched range of motion motion and you will never break in half as you get super strong.
6:54 Great pick. people talk about instability like it’s a bad thing all the time as well. A little bit of instability forces better rep quality, bracing etc. also, that lil bit of instability is worth it if the exercise brings a bunch of unique benefits as well.
Like with split squats, you can push your knees further forward and stay unnaturally upright compared to a squat. That’s more than worth it IMO
Ppl just don’t like em cause they’re hard 😂
They are the truth for real... Been on them pretty hard the last couple years
@@koolkeithsdad splits squats also carry over better to athleticism than squats in my experience.
Do you think they’re better than single leg press as a squat accessory?
@@danielprochazka6188 I think they’re equally good but have different benefits
@@BaldOmniMan thanks for answering!
You’ve inspired me to add some more barbell movements into my routine. I fell into the “barbells are bad for hypertrophy” trap.
Great to see man, you should check out a guy called Peter Katcherian, he recently did a vid on dumbbells vs barbells and it's 🔥 kus so many fitness guys lately have been acting like dumbells are way better etc
Nothing is "bad" for hypertrophy. Use barbells, dumbbells, cables, machines, rings, bodyweight. Everything has it's place
Who said: "Barbells are bad for hypertrophy”?? Must be a genius.
You forgot that the exact same people saying "barbells are bad for hypertrophy" built 90% of their physique off barbell movements 😂
I don't do barbells bc I'm afraid of them. Injured myself pretty badly early in my lifting career, avoided them ever since. I also like how I have complete and total control over dumbbells and my own body, so there's that as well.
Can't wait for NH to make a 3 hour epic on why incline curls "suck". Than can't wait for you to make a 6 hour response video packed with memes🙌👌
NH?
Lol
Natural Hypertrophy
Who has the time to watch him be “holier than thou” all day?
@@strengthandbulkMadnessHis viewers.
You only really need tricep kickbacks. It works the whole body, especially the mind 🧠.
he gets it
i have heard that these dont do much for the tricep and to do exercises that stretch the heads more. are kick backs actually beneficial?
@@sinjin9501 they’re joking..😂
We have a comedian here
And tones them arms pretty well too!
Please never change the video quality, mate 😂. Your content is always top notch, well thought through and to the point. Love it!
The clips you put in for comedy was spot on in this video. Genuinely made me laugh! I’m more of a fan of the quick ones than the longer ones.
My top 10 exercises:
1. Dumbell row
2. Chest supported row
3. Yates row
4. Helms row
5. T-bar row
6. Cabel seated row
7. Inverted row
8. Barbell row
9. Pendlay row
10. Seal row
Bro be hitting back Monday through Friday 😂 I don’t blame you though
You forgot the Meadows Row, Single Arm Dumbbell Row and the Kroc Row, without which there's no chance your back will grow
@davidyates7384 were you the one who the yates row was named after?
Just here to say that GVS is looking massive! Good for you, man. A sign of what a dedication to time under tension can yield. Inspiring stuff. Much love for all the great content.
This is great content. PB knows what's up!
Great choice of exercises by the way. I like both your current list and your list from 2 years ago.
Dude you are a literal unit. Massive respect
You're an absolute legend! Thanks for all your hard work in conveying so much information, for free.
You hit the nail on the head in regards to continuing to learn and grow as a person.
More people need to take on that advice internally and be aware of it externally. Too many people bag on others for changing their opinion over the years when really, it is a good thing. (For the most part)
Have strong convictions but hold them loosely. Good ethics
Fire video. And thanks for linking all the other guys. Helped a lot
If i could only do 10 exercises these would be it. In no particular order:
1. Squat: platz squat
2. Hip hinge: Romanian deadlift
3. Horizontal press: barrel press / press flye
4. Elbow flexion: hammer curl
5. Elbow extension: overhead db extension
6. horizontal pull: chest Supported one arm Cable row
7. Vertical pull: Neutral grip pull up
8 side delt: chest Supported lateral raise
9. Incline press: low Incline db press
10. (Weighted) Dead hang (for shoulder health, spinal decompression and grip strength)
Agree on everything. And I found out after some time of training that there are some movements that you can hate, but they are essential and unavoidable. BTW thank you for your books thay taught me for several months more than I learned for last few years about training. It's a bit strange, but some obvious things I needed to read to realize and understand. Thank you very much.
i'm not really training for max hypertrophy, just as much as i can get along with all around athleticism. i really appreciate your approach, good stuff! this would help a lot of people i see in commercial gyms...
I have been watching you for 2 years now and I have to say, this is your cleanest cut for a thumbnail 😀
I really appreciate the dedication over the years to ANY time you say the word 'joints' you put in a picture of Snoop Dogg. I've come to expect them and it's hilarious every time.
Thanks for awesome content. Geoff!
Video suggestion, since I have issues with this but how you go about warming up/ mobility work based on your experience over the years. Love the content, looking at getting the book soon!
Over time you learn your body and know what needs stretching and warming up . But usually it all boils down to hip and hamstring stretches for lower and shoulder and lat stretches for upper body .
Great content, bro.
You keep making leaps in your build too. Upper arms , forearms and quads look like you've made impressive gains. Your hard work shows
I have kinda fallen off of working out since going to boarding School. It sucks, but I have promised myself I Will get in the best shape of my life next Year when I go to school at Home. Thanks for reminding me of how awesome training is Geoff.
I freaking knew that RDL’s would take the first place.
Great video man, I love these lists!
Geoffrey is starting to get familiar and professional with this new editing software, and editing skills have been around the whole video Keep it up Bro, and I was hoping to ask NH at the end to make his list too.
Nice editing!
I'm always amazed by your depth of training knowledge
Great selection and alternative ideas 💯💯
100% agree with RDLs.
It’s definitely my hinge secondary movement in strength blocks, and takes the primary slot during hypertrophy blocks.
Stimulus-fatigue is outstanding and the number of muscle groups it benefits is solid.
5:16 you can really see the serratus anterior working hard on the dumbbell overhead presses. 👌👌
People don't seem to appreciate that overhead presses are much more than just a delt builder.
ohp full body exercise
Pull over works it 10x better tho
@@veltaz9961 do pullovers work the serratus at all? the pullover motion is shoulder extension and the serratus' function is scapular protraction.
I guess you could argue that there is SOME scapular motion and stabilization during a pullover...
Dip shrugs, pushups, any protraction focused exercise is going to yield better serratus gains
@@MonkeyBarsEveryday I had the most serratus soreness when I did pullovers. Can't tell if it contributed to serratus gains tho
Thank you so much for making content that makes us think for ourselves
Great video thanks Geoffrey
bulgarian split squats ruin my day
Garage gym Top 10 with limited equipment:
10. Sissy squats with apparatus, not the calisthenics version. These obliterate your quads with very little added weight. Mechanically, it's basically a leg extension in reverse using your bodyweight. Hugely slept-on exercise IMO.
9. Dumbbell lateral raises. Classic.
8. Face pulls with resistance bands. Don't sleep on bands if used correctly. Clip a triceps rope to the band for full ROM. Mix and match bands for progressive overload. These blew up my rear delts.
7. Conventional deadlift. Not the best for hypertrophy alone, but they make you stronger (especially at RDLs), able to lift more weight, and thus give your muscles more stimuli.
6. Lying triceps extensions with dumbbells or EZ bar. Behind the head style.
5. Dips. Close grip.
4. Standing dumbbell curl. Classic.
3. RDL. Builds the entire posterior chain including traps!
2. Flat barbell bench press. Classic. Always been enough for my pecs personally.
1. Weighted Chin-up (I like underhand grip; more bicep). My #1 back builder.
Awesome video bro
Thank you !! Very helpful 🙏
Great video - I also recently went back to a close grip bench press.
Loved the video! For me I actually have no problem spamming dips, I do them all the time when travelling and it translates to my bench press when I have access to a gym again. My bench doesnt go down and lately it even improved after doing a bunch of dips for 1+ month while travelling.
I'm focusing on ring dips lately, the eccentric is amazing
Loved hearing you speak so highly of RDLs. I feel the same way😂
You understood the power of lifting others and humility; talking about your colleagues like that. Love this aspect of you. Keep up the good work
Great video Geoff, currently, my top is:
1 Front Squat
2 Conventional Deadlift
3 Romanian Deadlift
4 Overhead Barbell Press
5 Neutral Grip Pull ups
6 Dumbbell Row
7 Bulgarian Split Squats
8 Flat Barbell Bench Press
9 EZ Bar Curl
10 Skullcrushers ( behind the head)
why conventional deadlift when the focus of the video is hypertrophy?
@@gorestex Deadlifts are my favorite exercise.
Maybe it si not optimal for hypertrophy , but i love doing it, i can progressive overload relatively quickly, it took away my back pain and it helped me to be patient since i found complicated to get a good technique ( this make me notice to focus in good form in all my lifts).
@@SPIDEYFNA skullcrusher behind the head are called French Press
Ey! I follow Bald Omniman. Great guy and workouts. Thanks for the video, Geoffrey!
1 - Ring Push-ups/Ring Dips/Decline Push-ups
2 - Neutral Grip Pull-ups with legs bent in front of the body
3 - ATG Heel Elevated Squats
4 - RDLs
5 - Seated Dumbbell Shoulder Press
6 - Dumbbell Chest Supported Row
7 - Cable Curls
8 - Cable Upright Rows
9 - Dual Rope Tricep Pushdowns
10 - Ez Bar Reverse Curl
Amazing my favourite trend of this year
This video is gonna go relatively viral.
Recently introduced helms rows (thanks to you) loving them so far
Great video!
My Top 10 Exercises
1. Barbell Back Squat
2. Romanian Deadlift
3. Flat Barbell Bench Press
4. Standing Barbell Overhead Press
5. Barbell Row
6. Neutral Grip Pull Up
7. EZ Bar Biceps Curl
8. EZ Bar Lying Triceps Extension
9. Standing Dumbbell Lateral Raise
10. Standing Calf Raise (I was conflicted between calf raise and dumbbell reverse fly but I ended up picking calf raise over reverse fly as rear deltoids get some work from barbell rows whereas calves don’t contribute much to other 9 lifts that I picked other than their involvement in walking out the squats.)
(No particular order)
1. Close grip bench
2. Stiff legged deadlift
3. Back squat
4. Overhead press
5. Hammer curl
6. Walking lunges
7. Barbell row
8. Pullups
9. Overhead triceps extensions
10. Lu raises
Just wanna say I love the upload times. It’s right when I’m eating breakfast
Your exercise selection is pretty similar to mine lmao good stuff
My personal top 10. Honorable mention to Lu raises i love those too.
1. Back Squat
2. Romanian Deadlift
3. Incline Bench Press (trick here is different inclines to bias chest or delts more)
4. Weighted chinup (neutral, lat dominant too)
5. Pendlay Row
6. Low Face Pull (this way is like a hybrid w upright row)
7. Strict Barbell Curl
8. BB Skullcrusher
9. Weighted Lunges (you convinced me i think i would otherwise have put some calf raise here))
10. Ham Curl
Gotta try that low face pull, sound awesome!
@@bengorohagrid859 remember to use straps, they are compound and can get heavy at that point the rope becomes a bitch to manage hehe
Keep it a shoulder and traps not forearm workout
Honestly throw some ab isolations in there and you got yourself a solid doctrine that hits everything!
Good list except ham curl ? wtf ? your rdl and squats do your hams, better to do somethng else on your chest like cable crossovers or lats like pull ups as well s chin ups imo
@@mcpartridgeboy yeye is always subjective tho, ham curls are spammable ham volume they target what the hinges miss, maybe a pullover would take this place tbh
My top 10
1. Snatch grip rdl’s
2. Zercher pin squats
3. Rear foot elevated front foot elevated split squats
4. Dead Hang Chins
5. V bar gironda dips
6. Standing behind neck presses
7. Seal Rows
8. Close grip bench
9. 300 ft farmer walks
10. Snatch grip high pulls
These are my movements that suit me well at 45, training in garage while maintaining what I built over the years. Lot of posterior chain focus as we age. Spent the 90’s and early 2k’s training in commercial gyms with variety and DC training most of those years
Love your list
Amazing vid! Five exercises that grew the most muscle for me:
Incline dumbbell curls
Front squats
Power cleans (blew my traps up)
High rep barbell bench
Chest supported smith machine row
Nice bro
1:40 holy shit that set man. you just kept going and going xD
RDL! I KNEW IT! i also intern at a gym and learn from the trainers but 😂😂😂
I am literally in the middle between your thumbnail pictures haha. You look a lot like me as well, maybe my dad had some overseas ‘adventures’.
Finally, tha JOINTS meme is back. Dig it!
Your "no thank you" earned you a new subscriber 😂 came from nowhere lol.
1. Low bar squat
2. Chest supported seated row
3. Neautral grip pull uo
4. Slight Incline DB press
5. Over head DB press
6. Lateral raise
7. Rear delt raise
8. Cable overhead tricep extension
9. Db seated curl
10. db shrugs
Bonus: kettlebell swings
Awesome exercises man, you should add 5 sets of camera lens wiping
That outro music was sweet.
We pretty much have the same list, except
Replace Zombie Squats with Front Squats. I enjoy the stability
Helms for with inverted Ring rows (weighted)
DB OHP with standing BB OHP
And close grip bench with Paused Close grip Larsen Press.
1. Weighted neutral grip pull ups
2. Weighted dips
3. Ring push ups
4. High bar squat
5. Romanian deadlift
6. Seated DB shoulder press
7. Chest supported DB row
8. Standing dumbbell curl
9. Rope tricep pushdown
10. Ring face pull
Been lifting (consistently) for 1.75 years now, here's my top 10
10.) Egyptian Lateral Raises
9.) Bicep Curl (ez or bar)
8.) Reverse Pec Deck
7.) Cable overhead tricep extension
6.) T-bar row
5.) Leg Extension
4.) RDL
3.) Bench Press
2.) Upright Row
1.) Skull crusher
No my lower legs aren't pegs, seated calf raise is 11! Deadlift would make it if I weren't so injury prone.
Maybe add a cane assisted squat.
8:54 I’m gonna start saying this phrase in the exact same tone 😂
RDLs and Bulgarians are done once a week every week on the same day. I can't face them more than that, they are mentally hard. They make me sore. But the gains they give are pretty much unparalleled
Totally agree with the BSS as being the most hated. I hate them, but since I started doing them, my hips feel much better.
The Milk Jug Curl (with pausing at the top aka sips) is the ultimate exercise.
(only works with the gomad diet)
5:25 out of all the cut aways this made me bust out laughing
I must be here often enough since I saw #1 coming. RDL's are amazing tho for sure
good list. I will try the Lu Lateral Raises!
I call those full ROM lateral raises, saw them first from mike Israetel. I though Lu raises were using plates? Love the content man
Squat, RDL, leg press, leg curls, calf extension, Barbell row, incline bench press, Hammer curls, DB overhead extension, lateral raises.
This community would be awesome to join.
Gonna make this video myself, you made a damn good list so I’m going to be using a lot of those exercises
No particular order because that takes time to think about:
Regular ass pull-ups
Romanian deadlift
Barbell back squat
Lunges
Overhead tricep rope extension
Ez bar curl
Hypertrophy focused bench press
Cable Row
Low-high cable fly
Upright Row
Fuck that’s hard and idk if this will even be my final list, didn’t want to use lunges because I’ve hurt myself on them but nothing really hits the legs like them
Great you mentioned Bulgarian split squats, it’s the only leg exercise you need except you wanna be better in squats with max load. Zombie squat I like too but I’m the only man doing them. Beginner and intermediate People think that only back squat counts 😂
Strongly agree with #1. RDLs are in my program for almost 2 years now, and it still gives me the best, 3-4 days lasting hamstring soreness only after 3 sets, i can also see the direct correlation between the weigfht on the bar and the tightness of my pants. Had to buy several new jeans in this 2 years, mostly thanks to this movement.
How much volume do you do on these?
@@naughtiousmaximus7853 So i have 2 leg days in my split but only one has RDLs, so that usually means once a week 3x12, i can usually hit 12 in all 3 of my sets, meaning that i'm 2-3 reps shy of failure but i don't think this is the type of movement that one should chase failure, i hit a weight for a few weeks, then i increase.
I've done SLDL's before as an accessory for THE deadlift and got great hammy gains but I started doing deficit RDL's with a slow eccentric a month ago and my hamstrings look like biceps but better!
Yeah they are very good but personally a good morning give a pretty same stimulus with less fatigue.My working sets for rdls now are 180×8,200×6,220×3,160×12 so the systemic fatigue is very strong so a GM will produce the same stimulus for hamstring,glutes and spinal erectors with significantly less weight so less systemic fatigue
I do RDLs once a week. Such a fantastic exercise. I usually do 3x8-12 with a moderately slow eccentric, slight pause. I keep my knees fairly straight while getting as much ROM as possible. Will probably have to go to standing on a plate at some point.
I'd say a good alternative is a weighted 45 degree back extension where you entirely hinge and keep your back neutral though a full range of motion. Both of those exercises are lower fatigue than just spamming conventional deadlifts with more weight.
Great video. I like your explanation for your choices as well.
Here is my top 10:
1 Conventional Deadlift/RDL
2 High bar squat (ATG)
3 Weighted Chin up
4 Weighted Ring Dips
5 Seal row
6 Overhead Barbell Press
7 Bulgarian Split Squats
8 Handstand push ups
9 Close grip bench press
10 Lu raises
Damn handstand pushups are difficult.. what movements would you suggest doing to get there?
1) EZ bar curls
2) barbell curls
3) cable curls
4) preacher curls
5) drag curls
6) incline curls
7) hammer curls
8) reverse grip curls
9) spider curls
10) concentration curls
Not complete without finger curls
@@girijags7056 Finger curls came in at #11. Followed by hamstring curls.
When he said smart people know the last one is a hinge movement that really touched my heart 🥰😂
Not sure if anyone cares, but here's my list, in no particular order:
1- OHP
2- Back squat
3- Romanian deadlifts
4- Strict curls (barbell or ez bar)
5- Close-grip bench press
6- Dumbell pullover
7- Bent over rows
8- Cable flyes
9- Incline/flat dumbell bench press
10- Overhead tricep extension
My top 10:
1. Barbell overhead press
2. Front squat
3. Single arm dumbbell row
4. Romanian deadlift
5. Flat bench press
6. Reverse lunges
7. Incline curls
8. Shrugs
9. Suitcase carry
10. Skull crushers
My top 10 (mostly basic home gym training in my case):
1. Ring dips
2. Ring inverted rows
3. Bar chin ups
4. Barbell upright rows
5. Barbell bicep curls
6. Ez bar standing tricep extensions (can't load on dumbells properly, I find it better)
7. Back squats with heel elevation or oly shoes
8. Barbell RDLs
9. Sissy squats
10. Dumbell finger-wrist curls
Hard to pick top 10. Heres would be mine so far:
1. Sumo deadlift
2. Barbell bench press
3. Barbell back squats
4. seated dumbbell overhead press
5. pull ups
6. dips
7.dumbell curls
8. latteral raises
9. bulgarians
10. dumbbell rows
Squats, RDL, reverse lunges, pull ups, bench press dumbells, one arm cable corssover, shoulder press dumbells with dumbell shoulder shrug superset, bicep curl dumbells, skull crushers with close grip bench press superset.
1. Weighted Press Up
2. Weighted Pull Up
3. Weighted Dip
4. Clean and Press
5. 3 Point Row
6. Alternate Dumbbell Curl
7. Upright Row
8. Squat
9. Plate Front Raise
10. Prone Reverse Raise
This is my personal top 10 after 3 years of being your average gym enjoyer (enjoyer more than average)
10. Incline DB press
9. Leg extension
8. Cable rows
7. Military press
6. DB curls
5. Overhead tricep ext
4. Romanian DEADlift
3. Lu raises
2. Lat machine
1. Back squat
For split squats, elevating the front leg can help increase ROM. With long ass legs its hard to break parrelel without potentially smashing the knee into the floor. As for RDLs, they're a great time saver (less warm ups as less weight is required) and repeatable (some days flexibility tends to be better, others worse).
My top 10 :
1)CONVENTIONAL DEADLIFT.
2)lateral dbs raises.
3) lat pull downs.
4) shoulder press machine.
5)triceps OH extensions.
6)Front squats.
7)barbell rows.
8) db biceps curls.
9) flat barbell bench press.
10) quad extensions.
My top 10 and yours has one thing in common- RDLs in the rank 1 position.
As for the rest in no particular order are as follows:
1. Neutral Grip Lat Pulldown
2. Incline Smith Bench Press
3. Seated Cable Rows
4. Trap Bar Power Shrugs
5. Smith Machine BTN Seated Press
6. Hack Squats
7. Dumbbell/Kettlebell Pullover (I find KBs easier to grip)
8. Overhead Tricep Extensions
9. Cable Curls
1. Walking lunges
2. RDLs
3. Front squats
4. Nordics
5. Reverse Nordics
6. OHP
7. Pullups neutral
8. DB Bench
9. Seal row on the incline
10. Incline DB Curls
My list:
1. Romanian Deadlifts
2. High Bar Squats
3. Bench Press
4. Lat Pulldowns
5. Overhead Press (dumbbell seated)
6. Dumbbell Rows (preferably chest supported in incline bench, but I’m ok with the classic variation as well)
7. Overhead Extensions (preferably with cable, but dumbbell is also ok)
8. Incline Dumbbell Curls
9. Cable Lateral Raises
10. Standing Calf Raises
Definetly want to get all the main movement patterns in and some isolations for the arms, delts and calves.
I totally feel the love-hate for bulgarian split squats. Lately I've been going through more of a love phase.
I started taking notes when I saw the shirt ripped from sheer triceps growth
Just started Lu Raises. I've had minor shoulder dysfunction problems, so hoping to come in on the back end of recovery and tidy up any left over movement imbalances of the scapula. I have mind muscle connection to lower, mid and upper traps, so should be good for me and not run in to any kind of impingement.
i deeply agree w the inclusion of Bulgarians. i've always done Bulgarians and deep lunges in my home workouts w dumbbells but recently i tried Bulgarians w a barbell and holding it in the front squat position. this was a game changer for me personally bc the necessity to be so upright w the weight directly above my thigh was the best leverages i've ever had in that movement.
Off topic question but that Outro is insanely beautiful. Is there a full version? Let us know Geoff
Bro when the spit starts flying out of your mouth during the tricep extensions