Grab a copy of my book on training, SWEAT, here: www.verityfit.com/product-page/sweat Has hundreds of exercises, advanced muscle building techniques, injury prevention tips, programming advice and more!
Hi coach! I have a question, so on your rest days I know it would be better to have an active rest day but you know when life happens, is it okay to totally do nothing on a rest day?
I 100% agree with the fact that being able to get the same reps with the same weight but with less effort is absolutely a sign of progression. But, my problem with it is, it’s painfully slow. Just my 2 cents: Better to just keep adding weight every week if you can, then after you plateau, go back 10-15lbs, build back up. Because even with the 15lb deload, you’d probably still be stronger than from where you started. Like, rather than staying at a 120lb Bench, just keep building up week after week, get to 145, in like 4-5 weeks, then when you’re stuck, deload back to 130, you’re still 10lbs above where you’d be if you waited for it to feel easier.
That works because the light weight allows for more volume, and if lack of volume is the problem then it's better to program that in (do more sets or variations) instead of doing a deload.
Honestly, my recovery was what was holding me back. I was doing 30 sets a week per muscle group with one rest day per week. So eventually I had to take a week off. To recover, and this kept happening. Now I've taken my volume down quite a lot and it has made me feel so much better, and well I feel like I'm actually making progress in the gym again.
Yea that's a TON. In my book I usually advocate advanced athletes do 1/3-1/2 of that. Beginners are closer to around 1/6-1/5! For specialization in a particular area (everything else goes down in volume) the VERY highest I have written is 30 sets for shoulders, pull, calves and abs. So doing 30 sets for everything is really just way too much!
@@GVS Yeah, I definitely noticed. I bought into the whole higher reps and set stuff Ryan and such advice ( I can understand regarding isolation, doing higher reps but not compounds. ), which hey seemed to work when I had my newbie gains cause I grew but my strength just started depleting and all of a sudden it was going backwards so I had to take a step back. Awesome content as always Geoffrey, cheers ^^
I was doing PPL 6 days in a row! Then I switched to doing 3 days in a row and taking a rest day. It still seemed taxing. I have a very labor intensive job where I walk 10-12 miles a day outdoors…and I’m not getting any younger! So I’ve started doing full body every other day, focusing on mostly compound lifts. And if it’s my scheduled workout day and I had an especially tough day at work, I allow myself to take one more recovery day. My workouts have been so much better!
Super important video! Progressing by smaller increments (about 5%), training w/ the right frequency, taking time off from training to recover, & not doing 1RM often (or at all) are so important to recover & progress properly.
I’ve been doing occasional “bro weeks” since Jan 2021 and i feel much better than before. It helps me mentally to still work out and prevents me from falling off the training wagon vs if I don’t train at all.
I like how you are trying to cover all aspects of training. Before this video, i don't even care about fatigue management. Others would just say go take a rest or take a deload. This is very high quality information. Keep up the good work!
What you said at 2:03 for some reason really hit me and I realized that I've been doing it all wrong and that's probably why I'm getting injured so much and feeling so rundown during my training. Also thanks for helping bring awareness to the problems of following a low fat diet long term, for at least a couple months I was eating 20-30g of fat and I feel like that was definitely a negative impact on my training.
I like the fact that your pure educational videos have the best like to dislike ratio that there is, like 427 likes to no dislikes shows how people appreciate your countent
Thank you man! I trained hard for 4 weeks now and slowly feel the immune system going down and feeling fatigued, will start doing just half the reps with the same weight next workout
That "Robot Wanking Machine" at 6.25 was hilarious! Since last March Ive been training with less days off. Keeping busy with what weights Ive got in my room as gyms closed, and recent brilliant bodyweight stuff done at the local park. But on and off over the recent weeks, Ive been really feeling the fatigue. Its getting longer to recover and theres niggling aches and pains. I also incorporate the "DDPYoga" into rest days. Its an awesome form of yoga, with a combination of flexing aswell as stretching. But, be it age (Im 41), Im not getting any advances with the weight additions in ages and the aches Im talking about got me extra interested in the content here. I always feel "guilty" of sorts if I take too many days off, but theres some brilliant advice you mention here. Many thanks as always.
41 here too, if you aren't progressing then you aren't growing... change your mindset from: "I feel guilty if I take a day off" to "I feel guilty if I am not progressing" I train 3 days per week, I am setting PR's and still growing, you don't need to train every day to make good progress... sometimes less is more
@@kylereece1979 No worries man, us 1979 bros gotta stick together! My training is mon weds friday Week 1 ABA Week 2 BAB I train each muscle group 3 times per fortnight, usually 6 hard sets per workout so the average weekly volume is like 9 sets, but they are to failure or 1 rep shy I tried so much other stuff in my life: Super low volume HIT, 5X5, Bro splits, HST, Serge Nubret's 6xPW ridiculous high volume routine, PPL, Dr Mike's MEV/MAV/MRV stuff... you name it, some were better than others but Without fail every time I go back to this schedule I always make the fastest progress, linear strength gains and growth
I had good success about a year ago when I did 2 weeks of high reps with low weight, over 30 reps on each excerise (I hadn't heard of deloads yet) one set only. Then I slowly raised the weights, reps came down, when I arrived at 20 reps I changed to 2 sets and at 12 reps I went to 3 sets and finally ended with a programm of 3x5 pretty heavy for about 8 weeks with good progress. I haven't had such progress any more and just recenly remembered this episode. I think I might try to emulate it again and switch my 5/week to 3/week.
I definitely did too much on a very needed deload and I injured my shoulders the very day I came off the “deload”. Now rehabbing my shoulders lol. Starting to get better, though.
This is exactly what I have been struggling with, thank you so much! I had plateaued due going too hard without getting enough recovery, and not being able to manage fatigue.
Depending on the time of year, my priorities change a lot. Right now, in spring, I'm mountain biking a lot. I cut back my lifting volume a bit, and usually focus more on hard conditioning / maintenance lifting / injury prevention. As the riding season slows down, I'll go to more of linear progression or conjugate program and chase some PRs. 2-3 days with full body workouts seems to work well in the summer and 3-4 in the winter is completely reasonable. Usually if I need a deload, I'll just postpone my next workout (by part of a week or full week if I'm really destroyed) or do a couple pivot workouts over a week (i.e. body weight only exercises). I find having conditioning at the end of my workouts has been really helpful. If you're pressed for time, just do some Tabata work at the end. It's 'just' 4 minutes. Just don't start with something like z-press... :)
Great information! Really enjoy your channel. I would include diet as a main point as well. Over time I've found it really affects recovery. It's almost too obvious to include but I bet it's also where a lot of people need help.
Good video, but I would like comment on the maxing out ( doing singles, doubles, etc..). From a fatigue management standpoint I agree with your statement, but I think that using higher % of 1RM can help refine technique for certain lifts. Atleast that is how I use it. Keep up with the content! ( sorry for possible errors, english is not my native language)
My biggest mistake has been neglecting fatigue management. So many stalls and overuse injuries... It always end up the same way: I start to stall or even lose strength and my stubborn ass will keep grinding and i end up getting nasty overuse injuries then i have to drop specific movement all together for months and train around injury and feeling like shit all the time and not really enjoy training. I have to be more disciplined to manage my fatigue
@@HUGEFLYINGWHALE Well, yes much less since i had almost 2 years no pains what so ever, but now i have shoulder pain, but i have always had bad shoulders, even before starting lifting. So yes i have less often pains, but still no painless. This shoulder is what it is, bad genetics in that regard. Anyway, lowering volume and using more machines and taking extra recovery days lessened the pains
@@HUGEFLYINGWHALE Thanks. No it doesn't hurt when inactive, but many movements hurts, the worst is overhead pressing even with 10kg dumbbell and all pressing movements hurts in general, reaching back hurts, when externally or internally rotating shoulder it hurts and when i press my hand against my leg (shoulder adducion) hurts. pullups also hurts, so pretty much everything
At 14:20, OMG that is basically the basis for Nuclei Overload theory. Man you gotta contact Team 3D Alpha man🙈🙏🏽🙏🏽🙏🏽, I think it will be a great collab, whether you agree or disagree with eachother discussions will only help clear things.
I may have been a contributing influence haha. :) It was great, 100% agree with everything he said. Clear that he put a ton of work into it, and he certainly laid to rest the question of if he personally can train to failure or not multiple times in B-roll footage there. It's cool too that there's a formula for how much reps slow down, something most coaches have noticed but haven't had actual bulk data on.
@@GVS Thanks for the reply, it's cool to hear your thoughts. And yeah, you can tell the man really cares about the quality of his work. I don't even make videos and I can appreciate the amount of work that goes into them; I'm sure you can appreciate it far more than I ever could.
I had a 1 year Apple Watch goal. Today I’ve worked out at least 30 minutes (weights, walk, tread, or bike), 415 straight days. Golfers elbows has made it tough.
Walks are fine on a day off, but everyone needs breaks. Have you tried high rep end range tricep cable extensions? 30-50 reps in the last 3-4 inches of the movement are great for tennis elbow, it's a blood flow thing, feels great
Very informative video on an important aspect, thanks! One related question I had: how do you go about deloading while on a cut? You are supposed to continue to strive for progressive overload, but what if fatigue accumulates?
@@GVS Thank you for taking the time to respond! I see what you mean, thanks. I recently started my cut, but am still far away from my genetic ceiling (I think), so am hoping to squeeze out some gains in the meantime.
@Mac _ Yes I'm also gonna highly doubt it. Filing false DMCA claims is a very coward thing to do, even when people were roasting Athlean-X for using fake weights he didn't do that.
Most people are not mindful of the stresses outside the gym. Home, work, family, etc. Those are all stresses that prevent proper recovery. Sitting in front of a computer at a stressful job is not recovery. This is why training camps, facilities exist for high end athletes. All the stresses outside of the workouts are removed. Proper recovery can me achieved along with much higher workload. Recovery is the single hardest thing to coach in an amateur athlete.
Lol the Bulgarian system really is brutally hard on the body I don't know how it's even effective when you don't get enough time to recover. But anyway great video and greetings from Bulgaria
Not that exciting. It's not set in stone, but basically... ~8:30am-10am check messages/DMs/emails (usually wake up to 15-20 each from long term clients/potential clients and other stuff) as well as notifications on RUclips/Medium/Quora. I read all comments on RUclips. 10am-1pm write custom plans 1-2pm film for RUclips. 2-4pm fuck some weights up+filming+walking around+food+checking emails/messages again. 4-8pm editing. Sometimes until 10pm. Then upload, respond to comments like this one:) Maybe write a bit before bed. Smash out a Medium article or Quora answer. Or, lately, second book. Check email/client messages again. I never take longer to respond than 8hrs to get back to clients, as a personal rule. Bedtime around 1am. Repeat. Mon-Fri Weekends I might only work 6-10 hours per day. Not the most enthralling video. It's a lot of screen time.
The Technogym triceps machine you show ranks pretty highly on my landfill list... Some of their pieces are ok, but what were they thinking on this one ?
Hey can you review the mind pump podcast and one of their MAPS programs? They give every indication of being super legit but nobody ever talks about them. In my personal rankings I put them just below Jeff nippard and renaissance periodization in quality.
I find it really hard to deload, I have intentionally done it only max 3 times in couple years. I cant really notice the fatigue even tho I go almost every exercise and set to failure. I find fullbody workouts build so much more fatigue.
@@rockyevans1584 Dude this is year ago, Im now on the low volume high intensity crew. This comment aged well I see, fatigue definetely creeped on me and now my training is all about fatigue management. I still think deload is stupid tho, if you know how to program. Just deload if you really feel you need it but otherwise there is no need.
Hey geoff do you have any suggestions on lifting whilst having upper back isues (I do not know if its a cervical hernia or muscle/tendon pain but I have history with hernia)
Sort of different than managing fatigue. That's also kinda individual. If hungry go to maintenance, sure. But some people just have less appetite when sick, in that case, no need.
@@wooshbr758 Hmmm fair enough. So, I have seen and read about the reasoning behind Gregs copyright claims. Gotta say, I think GVS got screwed over here. Was never the biggest fan of Greg, but I always thought he was a man of integrity and wouldn’t stoop low enough to do this to someone like GVS, but here we are.
Man, it's hard to leave ego at the door and take it easy especially when you use gym as a mental health crutch, so if I am not going balls to the walls every time, I will feel shit.
I have a pair of 10kg dumbells and a resistance band. Do you think I can achieve hypertrophy with a high volume high reps full body training everyday(rest on Sundays)? I'm quarantined at home for a couple of months.
@@abhisheksathe123 yes you are absolutely right🙈🙈🙈. Most gyms don't have 2.5, kinda dumb though because home dumbells disks do have 0.5kg, i have 4 of those.
Grab a copy of my book on training, SWEAT, here:
www.verityfit.com/product-page/sweat
Has hundreds of exercises, advanced muscle building techniques, injury prevention tips, programming advice and more!
I totally thought the same thing.
Hi coach! I have a question, so on your rest days I know it would be better to have an active rest day but you know when life happens, is it okay to totally do nothing on a rest day?
@@Bulkingonly Sure, not the end of the world. But I suggest getting at least a 5-10min walk 2-3x a day.
@@GVS YOU THE BEST COACH!! Stay humble and keep em quality content coming 💪🏼
This channel is a gem
This what bodybuilding/fitness lacks
Thanks...shame the algo doesn't appreciate me as much as people :)
@@GVS man i see it in matter of few years you will be on top
@@GVS
Title should be "IS FATIGUE IS KILLING YOUR GAINS? 🥵"
Big female butt in Yoga pants as thumbnail.
Algo Crew reporting for duty, Captain Schofield
You are appreciated!
I 100% agree with the fact that being able to get the same reps with the same weight but with less effort is absolutely a sign of progression. But, my problem with it is, it’s painfully slow.
Just my 2 cents:
Better to just keep adding weight every week if you can, then after you plateau, go back 10-15lbs, build back up. Because even with the 15lb deload, you’d probably still be stronger than from where you started.
Like, rather than staying at a 120lb Bench, just keep building up week after week, get to 145, in like 4-5 weeks, then when you’re stuck, deload back to 130, you’re still 10lbs above where you’d be if you waited for it to feel easier.
That works because the light weight allows for more volume, and if lack of volume is the problem then it's better to program that in (do more sets or variations) instead of doing a deload.
Honestly, my recovery was what was holding me back. I was doing 30 sets a week per muscle group with one rest day per week. So eventually I had to take a week off. To recover, and this kept happening. Now I've taken my volume down quite a lot and it has made me feel so much better, and well I feel like I'm actually making progress in the gym again.
Yea that's a TON. In my book I usually advocate advanced athletes do 1/3-1/2 of that. Beginners are closer to around 1/6-1/5!
For specialization in a particular area (everything else goes down in volume) the VERY highest I have written is 30 sets for shoulders, pull, calves and abs.
So doing 30 sets for everything is really just way too much!
@@GVS Yeah, I definitely noticed. I bought into the whole higher reps and set stuff Ryan and such advice ( I can understand regarding isolation, doing higher reps but not compounds. ), which hey seemed to work when I had my newbie gains cause I grew but my strength just started depleting and all of a sudden it was going backwards so I had to take a step back. Awesome content as always Geoffrey, cheers ^^
Holy crap 💩. I do 36 total sets each day whether it’s push or pull day on a double split routine. So 144 sets a week. Just turned 55.
I was doing PPL 6 days in a row! Then I switched to doing 3 days in a row and taking a rest day. It still seemed taxing. I have a very labor intensive job where I walk 10-12 miles a day outdoors…and I’m not getting any younger! So I’ve started doing full body every other day, focusing on mostly compound lifts. And if it’s my scheduled workout day and I had an especially tough day at work, I allow myself to take one more recovery day. My workouts have been so much better!
Super important video! Progressing by smaller increments (about 5%), training w/ the right frequency, taking time off from training to recover, & not doing 1RM often (or at all) are so important to recover & progress properly.
I usually find videos on fatigue management so taxing. However, Geoff's are great. :)
My typical workout routine is full body 3 times a week and every 5-6 weeks I just do only 2 workouts instead of 3 to deload.
I’ve been doing occasional “bro weeks” since Jan 2021 and i feel much better than before.
It helps me mentally to still work out and prevents me from falling off the training wagon vs if I don’t train at all.
Posts this just before I was about to leave and do in my knees with heavy squats again
These tips are golden!
Better to follow them now than to find them out the hard way on your own and ending up injured.
Snap city is the ultimate deload :)
Turns out "HARDER THAN LAST TIME" is not always the best advice!
I mean, obviously. Greg's for noobies who don't have any idea what effort is required to grow
I like how you are trying to cover all aspects of training. Before this video, i don't even care about fatigue management. Others would just say go take a rest or take a deload. This is very high quality information. Keep up the good work!
What you said at 2:03 for some reason really hit me and I realized that I've been doing it all wrong and that's probably why I'm getting injured so much and feeling so rundown during my training.
Also thanks for helping bring awareness to the problems of following a low fat diet long term, for at least a couple months I was eating 20-30g of fat and I feel like that was definitely a negative impact on my training.
FREE GEOFFREY! 😁
Good one GVS. Ryan Humiston training. 🤣 🤣!!!
I like the fact that your pure educational videos have the best like to dislike ratio that there is, like 427 likes to no dislikes shows how people appreciate your countent
Well greg just made things ten times worse for himself
Wow. Sounds like that video hit a little too close to home. Dude is a sellout and he knows it.
Greg was pooping his pants since he got exposed !
For real. Maybe he crafts those cheesy catch frases just becouse youtube. I dont think he actually stands by them
Thank you for this coach Geoff!!
My pleasure!
Thank you man! I trained hard for 4 weeks now and slowly feel the immune system going down and feeling fatigued, will start doing just half the reps with the same weight next workout
Dude, your video pics are insane😂
Jonni Shreve did a very informative video on you. Congrats!
Wow man your subscriber count is really going up. Well deserved 👏
This topic is super important
Pivot week is huge and fun. Mental break to try some Athlean X and Ryan work. I also throw in kettlebell work and land mine exercises.
upper lower 4x a week is the sweet spot with off days on wednesday and the weekends.
A very useful video, deserves more views, 0 dislikes! I'll refer it to some of my friends in the future when trying to communicate these concepts.
Great video! Really helpful for us middle aged dudes trying to progress but with a bit more caution these days!!!
Best timing! 😁👍
Im currently working out in my home gym!! 💯🔥🔥🔥🔥
#chesttri
That "Robot Wanking Machine" at 6.25 was hilarious! Since last March Ive been training with less days off. Keeping busy with what weights Ive got in my room as gyms closed, and recent brilliant bodyweight stuff done at the local park. But on and off over the recent weeks, Ive been really feeling the fatigue. Its getting longer to recover and theres niggling aches and pains. I also incorporate the "DDPYoga" into rest days. Its an awesome form of yoga, with a combination of flexing aswell as stretching. But, be it age (Im 41), Im not getting any advances with the weight additions in ages and the aches Im talking about got me extra interested in the content here. I always feel "guilty" of sorts if I take too many days off, but theres some brilliant advice you mention here. Many thanks as always.
41 here too, if you aren't progressing then you aren't growing... change your mindset from: "I feel guilty if I take a day off" to "I feel guilty if I am not progressing"
I train 3 days per week, I am setting PR's and still growing, you don't need to train every day to make good progress... sometimes less is more
@@davidhoskins6799 Sound words, mate. Thanks for the reply and advice.
@@kylereece1979 No worries man, us 1979 bros gotta stick together!
My training is mon weds friday
Week 1 ABA
Week 2 BAB
I train each muscle group 3 times per fortnight, usually 6 hard sets per workout so the average weekly volume is like 9 sets, but they are to failure or 1 rep shy
I tried so much other stuff in my life:
Super low volume HIT, 5X5, Bro splits, HST, Serge Nubret's 6xPW ridiculous high volume routine, PPL, Dr Mike's MEV/MAV/MRV stuff... you name it, some were better than others but
Without fail every time I go back to this schedule I always make the fastest progress, linear strength gains and growth
You are the Best Geoffrey💪🏻
I had good success about a year ago when I did 2 weeks of high reps with low weight, over 30 reps on each excerise (I hadn't heard of deloads yet) one set only.
Then I slowly raised the weights, reps came down, when I arrived at 20 reps I changed to 2 sets and at 12 reps I went to 3 sets and finally ended with a programm of 3x5 pretty heavy for about 8 weeks with good progress.
I haven't had such progress any more and just recenly remembered this episode. I think I might try to emulate it again and switch my 5/week to 3/week.
I definitely did too much on a very needed deload and I injured my shoulders the very day I came off the “deload”. Now rehabbing my shoulders lol. Starting to get better, though.
This is exactly what I have been struggling with, thank you so much! I had plateaued due going too hard without getting enough recovery, and not being able to manage fatigue.
Depending on the time of year, my priorities change a lot. Right now, in spring, I'm mountain biking a lot. I cut back my lifting volume a bit, and usually focus more on hard conditioning / maintenance lifting / injury prevention. As the riding season slows down, I'll go to more of linear progression or conjugate program and chase some PRs. 2-3 days with full body workouts seems to work well in the summer and 3-4 in the winter is completely reasonable. Usually if I need a deload, I'll just postpone my next workout (by part of a week or full week if I'm really destroyed) or do a couple pivot workouts over a week (i.e. body weight only exercises). I find having conditioning at the end of my workouts has been really helpful. If you're pressed for time, just do some Tabata work at the end. It's 'just' 4 minutes. Just don't start with something like z-press... :)
I like this channel. I subscribed👍🏽
Great information! Really enjoy your channel. I would include diet as a main point as well. Over time I've found it really affects recovery. It's almost too obvious to include but I bet it's also where a lot of people need help.
I'm sharing this exclusively to the weird websites, thnx for the ideas Geoff 🙉
noooooooo
Good video, but I would like comment on the maxing out ( doing singles, doubles, etc..). From a fatigue management standpoint I agree with your statement, but I think that using higher % of 1RM can help refine technique for certain lifts. Atleast that is how I use it. Keep up with the content! ( sorry for possible errors, english is not my native language)
The Humiston call out in there lmao
My biggest mistake has been neglecting fatigue management. So many stalls and overuse injuries... It always end up the same way: I start to stall or even lose strength and my stubborn ass will keep grinding and i end up getting nasty overuse injuries then i have to drop specific movement all together for months and train around injury and feeling like shit all the time and not really enjoy training. I have to be more disciplined to manage my fatigue
Do you get injured less now 3 years later?🎉
@@HUGEFLYINGWHALE Well, yes much less since i had almost 2 years no pains what so ever, but now i have shoulder pain, but i have always had bad shoulders, even before starting lifting. So yes i have less often pains, but still no painless. This shoulder is what it is, bad genetics in that regard. Anyway, lowering volume and using more machines and taking extra recovery days lessened the pains
@@ollvi thanks for the reply man, I hope the shoulder will get better
Does it also hurt when inactive?
@@HUGEFLYINGWHALE Thanks. No it doesn't hurt when inactive, but many movements hurts, the worst is overhead pressing even with 10kg dumbbell and all pressing movements hurts in general, reaching back hurts, when externally or internally rotating shoulder it hurts and when i press my hand against my leg (shoulder adducion) hurts. pullups also hurts, so pretty much everything
I really need to take a week off soon haha. I’ve been doing PPLPPL for 4 months and can’t wait for vacation in a few weeks
I was just looking for some info on if I should take a deload. This videos timing was perfect!
I'm a helpful content savant.
Please make a series about the 3-10 best exercises for each muscle group or maybe a review on shredded sports science
The muscle group by muscle group series is underway, have done chest, lats, quads. Might review SSS, have only seen a few vids though
At 14:20, OMG that is basically the basis for Nuclei Overload theory. Man you gotta contact Team 3D Alpha man🙈🙏🏽🙏🏽🙏🏽, I think it will be a great collab, whether you agree or disagree with eachother discussions will only help clear things.
I need to do another video on him. His channel is fantastic.
@@GVS yes his channel is great.
LOL to that robot segment
Great content
What'd you think of Nippard's vid? I felt like your vid a few weeks back was a big contributor to that conversation.
I may have been a contributing influence haha. :)
It was great, 100% agree with everything he said. Clear that he put a ton of work into it, and he certainly laid to rest the question of if he personally can train to failure or not multiple times in B-roll footage there.
It's cool too that there's a formula for how much reps slow down, something most coaches have noticed but haven't had actual bulk data on.
@@GVS Thanks for the reply, it's cool to hear your thoughts. And yeah, you can tell the man really cares about the quality of his work. I don't even make videos and I can appreciate the amount of work that goes into them; I'm sure you can appreciate it far more than I ever could.
Dam Greg removed your video about him
Driving home listening to video*
Here's transformers prime megatron: LETS FUCKING GOOOOOO
I had a 1 year Apple Watch goal. Today I’ve worked out at least 30 minutes (weights, walk, tread, or bike), 415 straight days. Golfers elbows has made it tough.
Walks are fine on a day off, but everyone needs breaks. Have you tried high rep end range tricep cable extensions? 30-50 reps in the last 3-4 inches of the movement are great for tennis elbow, it's a blood flow thing, feels great
Lmao never heard of golfers elbow, but I'm quite sure we are talking about the same thing. I've only heard it called tennis elbow haha
My bad sir, I now see you have medial rather than lateral epicondylitis. That's why I'm a carpenter and not a physiotherapist I guess
i just had a crappy af workout today so i'm all ears
Very informative video on an important aspect, thanks!
One related question I had: how do you go about deloading while on a cut? You are supposed to continue to strive for progressive overload, but what if fatigue accumulates?
It's tricky, most people can keep gaining strength though.
@@GVS Thank you for taking the time to respond!
I see what you mean, thanks. I recently started my cut, but am still far away from my genetic ceiling (I think), so am hoping to squeeze out some gains in the meantime.
@@koyoteval4338 yes you should expect muscle growth still, then!
@@GVS Thanks, fingers crossed!
Geoff give us a video update on the Greg situation, if he did one of those false DMCAs then I'm unsubbing the guy
@Mac _ Yes its known as a DMCA claim, I wanna know if it was done for valid reasons or not
@Mac _ Yes I'm also gonna highly doubt it. Filing false DMCA claims is a very coward thing to do, even when people were roasting Athlean-X for using fake weights he didn't do that.
Nice comment for nice video. Go algorithm team.
Hey geoff wondering if you could do a video on eating healthy vs iifym.
Sure, you can do both, though :)
I love just taking 2-4 days off for a deload in a week personally
Most people are not mindful of the stresses outside the gym. Home, work, family, etc. Those are all stresses that prevent proper recovery. Sitting in front of a computer at a stressful job is not recovery. This is why training camps, facilities exist for high end athletes. All the stresses outside of the workouts are removed. Proper recovery can me achieved along with much higher workload.
Recovery is the single hardest thing to coach in an amateur athlete.
"Autoregulation" - Being able to control your auto... XD, XD, XD!
Lol the Bulgarian system really is brutally hard on the body I don't know how it's even effective when you don't get enough time to recover.
But anyway great video and greetings from Bulgaria
Do these tips applly to fatigue caused by unwarranted copyright strikes from G-Shreds of this world?
What do you think about Doug Brignole? Will you make a video on him?
Can you show us a little bit of your day in life
Not that exciting. It's not set in stone, but basically...
~8:30am-10am check messages/DMs/emails (usually wake up to 15-20 each from long term clients/potential clients and other stuff) as well as notifications on RUclips/Medium/Quora. I read all comments on RUclips.
10am-1pm write custom plans
1-2pm film for RUclips.
2-4pm fuck some weights up+filming+walking around+food+checking emails/messages again.
4-8pm editing. Sometimes until 10pm.
Then upload, respond to comments like this one:)
Maybe write a bit before bed. Smash out a Medium article or Quora answer. Or, lately, second book.
Check email/client messages again. I never take longer to respond than 8hrs to get back to clients, as a personal rule. Bedtime around 1am. Repeat. Mon-Fri
Weekends I might only work 6-10 hours per day.
Not the most enthralling video. It's a lot of screen time.
@@GVS that's some serious work ethic right there 👍
I have a substantial strength difference between my seated ohp and my standing OHP. Which muscle groups are lagging and is this an issue?
Stabilizer muscles like your erectors and especially your core. Engage your glutes also.
The Technogym triceps machine you show ranks pretty highly on my landfill list... Some of their pieces are ok, but what were they thinking on this one ?
A giant paperweight, basically. Felt pretty awful. I bet real robot dicks feel better.
I'm doing a 6-day split(upper/upper/lower/upper/upper/lower), you can only do this split under the right circumstances which is the case for me
I like taking hot baths for fatigue, highly recommend
What if I can't train muscle groups twice a week if I'm in the gym for only 3-4 days?? (I need a 6 day training week to get that frequency.)
Upper
Lower
Upper
Lower
Algo crew++
Do brosgym takes time off from the brossplit routine? hahaha
Brosplitz 4years BRO
Hey can you review the mind pump podcast and one of their MAPS programs? They give every indication of being super legit but nobody ever talks about them. In my personal rankings I put them just below Jeff nippard and renaissance periodization in quality.
I find it really hard to deload, I have intentionally done it only max 3 times in couple years. I cant really notice the fatigue even tho I go almost every exercise and set to failure. I find fullbody workouts build so much more fatigue.
How's your progress? You either aren't progressing or arent training as close to failure as you think, unless you just started a couple years ago
@@rockyevans1584 Dude this is year ago, Im now on the low volume high intensity crew. This comment aged well I see, fatigue definetely creeped on me and now my training is all about fatigue management. I still think deload is stupid tho, if you know how to program. Just deload if you really feel you need it but otherwise there is no need.
Hey geoff do you have any suggestions on lifting whilst having upper back isues (I do not know if its a cervical hernia or muscle/tendon pain but I have history with hernia)
Really hard to say man. Just find out what pisses it off and avoid doing that. Work around it as best you can.
@@GVS thanks a lot, your content is the best btw
Soooo the guy who claims to have invented French toast was working overtime I guess.
this is beyond ridiculous.
Can you make a video on your thoughts on neck training
Sure
What are your thoughts on Athlean-x's new pull workout ? Looks like he finally knows how to cut down junk volume .
Haven't seen it. Maybe it takes him a while to learn, but at least he's capable of it :)
@@GVS by "a while " you mean more than a decade .
He just tried to make it fancy, nothing special about it imo.
Yeah. I overtrained and I feel horrible right now. I've taken almost a month off and I'm still not recovered.
How are you today?
Full range of motion helps a lot especially the stronger you are
So you do a deload when you feel certain muscles are kinda sore or a little strain ?
No
It’s more like feeling weak and tired
when you do a z press, how much weight can you do compared to a normal ohp or what is a good starting point to use for weight
"easier than last time"
Coach Greg will be arriving shortly
@@kowya5952 I agree with you. Also, I think it may be easier to train harder than last time when you're not natty like Greg
When you are sick should you continue with your cut or bump up your calories (200-300+) so you are at maintenance or something like that?
Sort of different than managing fatigue. That's also kinda individual. If hungry go to maintenance, sure. But some people just have less appetite when sick, in that case, no need.
I'm addicted to monster (No sugar) energy drinks, when working out. Lots of coffee when not working out. I like it but do need to cut down :(
I see you deleted the Gregg video. I’m not gonna be an asshole about it, but I am genuinely curious as to why.
@David A Maybe Geoff isn’t above the law after all and shouldn’t have breached copyright laws to begin with?!?! 🤷♂️
@@pchiethegreat1 what did Geoffrey do to break the law?
@@wooshbr758 Hmmm fair enough. So, I have seen and read about the reasoning behind Gregs copyright claims.
Gotta say, I think GVS got screwed over here. Was never the biggest fan of Greg, but I always thought he was a man of integrity and wouldn’t stoop low enough to do this to someone like GVS, but here we are.
6:25 damn lolololol
Your hams are great Jesus.
On which level of gym goer should have this kind of deload week?
Lmao at your running form
I wonder if Humiston deloads 🤔
Can i order a Taylor Made program from you for just my personal needs? And how?
Yup. Can email me for prices and such, it's in the description.
Don't know if you mentioned this in the video but do you think novices need to deload?
Nah can probably just steamroll ahead as long as the volume is reasonable.
@@GVS figured, probably just take breaks naturally for vacations and stuff, thanks for the response.
🙏🏼
Man, it's hard to leave ego at the door and take it easy especially when you use gym as a mental health crutch, so if I am not going balls to the walls every time, I will feel shit.
hey do any folks on here discuss natural bodybuilding on any forums or reddit - can't find much for discussion
I have a pair of 10kg dumbells and a resistance band. Do you think I can achieve hypertrophy with a high volume high reps full body training everyday(rest on Sundays)?
I'm quarantined at home for a couple of months.
Video reupload on a different website?
Such as?
@@GVS Look at BitChute, MPMDs uploads there too
@@GVS LBRY is great
if i brogressed like this every week i would be ronni colman
How do i go up from 80kg to 82.5kg on barbell when the smallest plate in my gym is 2.5kg?
Huh, I don't get it. You can just add the 2.5 plate or am I reading it wrong😅
@@SAsaiyajin if you add 2.5kg plates then then you add 5kg total to the bar.
@@abhisheksathe123 yes you are absolutely right🙈🙈🙈. Most gyms don't have 2.5, kinda dumb though because home dumbells disks do have 0.5kg, i have 4 of those.
Master the previous weight completely, make it your bitch. then move on.
to be clear, we're talking about strength here right? regarding hypertrophy it's balls to the walls for every exercise in every session
no GVS specializes in hypertrophy training and no plz don't always go balls to the walls all the time
Good luck doing that for years on end
9:57 need this meme