Appreciate the support on the channel, 100k by the end of the year looks possible! Next book is almost done, should be released by the end of the month. Consider grabbing a copy of my first book, it'll show you how to ACTUALLY maximize your progress in the gym. It's 200+ pages with no filler, all useful info. Check it out, it's not even hundreds of dollars like SOME in the fitness industry charge... www.verityfit.com/product-page/sweat
It's Mythbusting/wristbuffing time cos I'm definitely sure wrists and hands at the very least start to look more pumped when the person gets bigger.. It would look like a computer glitch if the skin just stayed locked in the same place and everything else just grew upwards... Would be line a tanline of body mass/sharp step in volume but that's obviously not how things work Never seen a person get big and look skinny.. The two things can't coexist. People are stressing too much on those details before they even get to the limit
I think your channel has grown because it's relatable. You're not some guy with infinite fitness time with his own private gym, camera guy, and a bunch of sponsored products in the background telling us what new gimmicky exercise this week that will blow our [body part] up. You also experiment, and show us when you've failed and succeeded (past and present), and when you've tried something successfully, but *also* didn't enjoy it. I find you to be very pragmatic, and frame things very well for regular people that don't have the above (especially time or resources to make such an expansive fitness journey). Also, you're an exemplary physical example contrasting steroid use with natural gains.
I'll tell you why your channel blew up. There's a huge market for QUALITY natural body building info. 1.) You are clearly knowledgeable on the subject and your physique is great but obviously natural. No natty wants to take advice from a skinny guy or a guy so jacked all he has to do is show up to the gym to make gains. 2.) You aren't trying to sell us some new elaborate workout, us intermediates can smell BS a mile away. However, I did buy your book to support the channel and because its full of good info. 3.) You address controversial topics and tell us the god honest truth about it. Whenever I watch I know I'm going to get useful tips and they are invaluable to the intermediate natty.
Back when Geoffrey had around 8k subscribers, i knew that the information put out by GVS was gold, probably the most underrated fitness youtuber there is. Now 10 times the subscriber,im very much happy with the achievements. Seeing it grow organically rather than superficially, without hype and selling out. Very interesting and im very much estatic about this. Clearly deserve that 100k at the end of this year. All the best the congratulations.
I encountered your content for the first time on Quora and was one of your first few subscribers on RUclips...seeing you get the views you deserve is a delight! Congrats Geoff!
17:42 Besides all your qualities (great communication skills, knowledge, integrity, etc.) I would like to point out two unique traits that made your content stand out. First you seem very relatable to the average guy. Many fitness content creators present themselves as people that all they can think of since early teens is getting buffed, whereas you were just a regular guy until mid twenties... Hanging out with friends, drinking, watching movies, fooling around - just like a regular guy. Secondly, by having a greater foundation of pop/general culture you display a keen humor that most fitness content creators lack. I attest that by the movie references you use in the editing of your videos. To give you a contrast, I once met a personal trainer that only watched Stallone movies as entertainment... and here in YT you have people like G Shred who can barely write down a sentence without looking like an 10-year-old. Congratulations on the well deserved 80k subs milestone!
Ive always subscribed to idea that nattys need to find their 'failure limit' and work on increasing that. The human body is remarkably resilient, were barely scratching the surface sometimes.
As someone who is natty myself, I really appreciate the realness on your page. You have a killer physique and it's refreshing to see as opposed to instagram reminding you that anything above 5% BF is fat. Brings me back to the pleasantness of bodybuilding where I just feel uplifted by watching. Keep up the content bro.
Our boy is blowing UP! Not only the physique but also the channel, congrats bro! Thank you for your quality info, your funny jokes, your hilarious editing, your practical tips, and your ad-free content. Don't change anything! Great channel, keep up the good work! Let's slowly but surely reclaim our sport and our spot as Nattys and overtake roided channels! 100k by the end of 2022, LFG !!
A good thing to do while bulking is use some sort of body-weight movement as a benchmark of your progress. For example, if you can do 12 strict pull ups at the beginning of a bulk. You should still be able to do 12 reps on that toward the end of your bulk… really your reps should go up if you’re training vertical pull along the way
@@shelfcloud487 I’m not sure you noticed my point. If you weigh 150, for example, and you can do 12 pull ups. That’s 12repsx150lbs. If you bulk to 165 over 3 months… and make zero gain to pulling strength… you would get roughly 10-11reps of 165. If you are able to preserve 12 reps or advance, you KNOW your progress matches your rate of weight gain. Therefore you would confirm you are not over-bulking. If you get so fat, you cannot at least preserve your strength, it’s a good sign that it’s time to cut or at least slow down. I’m not saying to judge your progress on pull ups alone… but if you train with a similar intensity for all movements, you can make some inferences about how well you are doing
@@spencerschubert5001 I did notice your point. I think it’s stupid. A better benchmark would be to write down the weight and reps to failure of a few major lifts before and after. It’s not complicated.
@@shelfcloud487 another way to do it is just track relative strength. 5-rep max or 10 rep max of bench/squat/deadlift/weighted-pull-up/etc divided by body weight at the beginning of any training phase and compare it to whatever your current is. Basically the same concept as the pull up thing, but with simple math
I can't thank you enough for what you do. I cant tell you how many times I've started lifting and given up because I wasn't getting results as fast as other people or as fast as i wanted so I try to push results and run before I can crawl which always leads to burnout or fucking over a tendon. Yes some is ignorance and naivete on my part. But a lot of it is misinformation and snake oil and you cut through that bullshit in such a clear way. Thinking a lot of these guys were natural and that the physique of my dreams was attainable in a matter of 3 to 6 months was always a huge let down and deflating. Realizing that this is THE long game has changed my whole outlook on lifting and where my motivation lies. Your channel has opened my eyes like nothing else has. Thanks man.
I just found your channel a few weeks ago and wish I did earlier. I've already started implementing some of your advice (like actually being In a calorie surplus) and have seen massive improvements. You actually teach ideas and concepts applicable on a daily basis and I will be sticking around to watch your channel grow. Thank you, and keep making more videos :)
19:29, dry beans are sooooo cheap for how much you get. I also find that milk is usually pretty alright for the price, amount of calories, and convenience.
I think in terms of newbie gains your body has a happy set point of muscle it likes to carry (hence why it’s so easy to achieve) and in order to make your body invest in more juicy gains you need to give it extra incentive which increases exponentially.
I think one of the reasons this channel has grown is that we’ve been able to witness your own progress over the time you’ve been posting. Kind of hard to argue with your results when we’ve seen them gradually occur over time. You weren’t exactly impressive looking at the start. But now? Yep. Pretty impressive natty physique no question. Hard to say you don’t know your stuff when the evidence is clearly there. Congrats on the progress of your channel and physique. As you say: you now look like you have good genetics 😂. I wouldn’t say you did at the start😂
I have type 1 diabetes, and because of that, I take insulin. Am I considered natty? What benefits do I have with just insulin? In what ways can I use insulin, such as timings or doses, to help with recovery, muscle building, etc?
Hey Geoffrey got the first book filled with a lot of great info.can’t wait for the second book.love these Q&As so much Valid information 💪🏽thank you brother!
How dare you use MY content without asking permission first? I will require payment of 343 yuan to be left at my doorstep by tomorrow noon or else I'm filing a DMCA claim for infringing on the copyright of my nipples.
Adding on the wrist thing, I'm pretty sure they can grow, I've always had skinny wrists mostly because my bones are small, but I've noticed that the muscles covering the wrist (veins and on top) can actually get pumped lmao, usually from doing pulls, forearm or grip exercises, also tendons must thicken to endure heavier loads right?
Thank you for another interesting video. I've been watching many of your videos recently and that has helped me a lot. I also bought your book a few weeks ago which is top notch ! Sure helped me to get my program more on point and it is a good read for anyone interested in weigh training. Thank you again for sharing your journey, all this information and being an inspiration. :D
I’m currently experimenting with lower protein intake myself, just making sure to hit minimum 30 - 40 grams a meal, 3 meals a day. So far my muscle hasn’t fallen off and I feel pretty good. We’ll see how things go ✌️
@@greggf6831 About 190lbs. So I’m getting about 90 grams protein less than the standard 1 g per pound of body weight advice. Worth noting too I’m ensuring quality protein sources I digest well such as eggs and chicken which I believe is important.
Thanks for sharing. Everytime i try and take the industry guideline of 1g/lb i put on fat. Im only about 170lbs, 5'8'' but when i eat for more lean protein i definitely get fatter. Im thinking this 1g/lb is BS and just a way to get people to buy protein powders, as its kinda tough to eat 170 grams of protein a day without a powder which is a processed powder of many chemicals. Also protein is still calories and eating more of it means more fat less lean
@@greggf6831 Yea I used to try and shove enough protein down to reach that so called magic number too with similar results, storing fat. The more I hear about other lifters, particularly naturals, doing well on less protein and my own experience, I don’t buy into it anymore. I feel far better eating a more balanced diet that isn’t afraid to include more fats and carbs than a protein dominated diet.
I eat 120g and im on an aggressive cut, i just dont care about one aspect being super optimal when i sleep well, workout good, and track calories properly, id get burnt out being super anal about all my food sources and tryna get 200+ g a day.
i went from 69-70~ ish kilo down to 65-66~ and i really havent lost strength ,but i think thats down to me being generally weak af and it was my first bulk ever. iam struggling with the heat wave rn ,so planning to really go hard in fall again.
I know the answer is 'it depends', but can you do a video on how long a hypertrophy training session should be at the gym? I got criticized by some roided gym bruh because I spent longer than an hour at a time training my muscles and he spewed something about blood sugar and cortisol that I've never heard before and that exercising past an hour was killing my gains (sounds hokey to me).
If it's for one muscle group I.e. just back, 1 hour should be more than enough to absolutely smoke the back. But if it's back and bis, there's no harm in taking up to 1.5 hours
@@RDS_Armwrestling I generally adhere to an upper/lower split, so when trying to hit the various muscle groups in the upper body, I generally take about two hours. Sounds like that's not unreasonable. He left me baffled about how in the world I'm supposed to adequately target all of those muscle groups in less than an hour and have it be more effective for hypertrophy.
Granted, a heavier shift towards compounds could help achieve a shorter gym session but I've ways felt like I've pushed each muscle group adequately at the end of each session
How many sets are you doing per body part? Unless you're doing over 10 sets a body part, or taking really long breaks between sets, I have a hard time seeing how a session could take you two hours. Not that there's any 'wrong' if takes you that long. That really depends on whether you're 'overworking' in the sense that you're accumulating a ton of fatigue in exchange for very little growth stimulus -- that would indeed be 'killin your gainz.' Otherwise if you're just pacing yourself, I don't think long sessions hurt at all.
@@danieltemelkovski9828 I suspect it's a mixture of rest times/time I set aside for flexibility routines that I spread between exercises or during my rests. I'm generally not in a rush with my time. But it will be somewhere between 4-7 each target. Back, shoulders, chest, triceps, biceps, forearms on an upper day.
regarding the Natural Hypertrophy questions, it's important to realize that in no way is 70g of protein a day "low protein". It's still more than the RDA and most nutritionists recommend for general health. It's far more than most regular people who eat mostly processed foods get a day. it's just not the 1g/lb of bodyweight that most bodybuilders use. but 70g of protein a day, for someone under 200 lbs, should still be considered *high* protein, it just isn't bodybuilding level high. another thing to realize is those protein studies were often done on novice lifters. it's also known, in other studies, that you need less protein the more advanced you are, not more (because muscle growth is slower). and most would consider him to be an advanced lifter.
Most Americans eat around 100g of protein a day: www.nytimes.com/2017/07/28/well/eat/how-much-protein-do-we-need.html 70g is not high, it's at best moderate compared to general population, and for someone engaging in weight training on a very regular basis it's definitely low. Again, not saying it's bad. Just calling it "high" isn't really accurate IMO.
@@GVS most americans are also obese and consume 3500 calories a day though, most people who have a normal caloric consumption who are not into lifting weights are not eating 100g of protein a day. but yeah i didn't mean americans in specific, if you look at the world in general, 100g a day would be considered abnormally high (americans also overconsume meat and dairy relative to other countries, which may play a part there).
@@rinkuhero yes, getting close to 100 grams of protein a day is quite high especially in third world countries unless you're in a somewhat wealthy family. I considered 70 grams of protein to be low because it was the first time in my life I saw a guy that big eating less than 0.5 grams per pound of bodyweight when he's a bodybuilder. But I understand your point.
I personally find bulking cheaper than cutting. Things like potatoes, rice, chicken thighs, peanut butter, pasta, and ect are really cheap and full of calories (eggs used to be on that list too 😿) but I find it more expensive to buy things like non-fat Greek yogurt, low fat cheese, chicken breasts, egg whites, protein powder, and other stuff I use to hit my protein requirements on a cut. I had to adjust my shopping a lot during this summers cut in the current economy for sure.
2 things 1. 24:28 Wouldn’t it be crazy if the higher your frequency was the less protein you needed because protein synthesis is chronically higher so your better able to utilize the protein and the less frequency you had the more protein you needed to adjust for more synthesis. Or would it be the opposite? 2. I think Lyle McDonald use to say this but there was also a study on the top natural bodybuilders and what they’re frequency and volume was and the top 10 in this contest surveyed averaged 1.5x a week frequency (some 2 some 1 and I think there was one 3x in there but mostly 1 and 2).
2:20 there’s def overlap with chest and back at times. Took a much needed two week rest to recover.. first day back I hit all new deadlifting PRs. I lost zero strength. But I am sore all over, including a little soreness in my lower chest and the front of my neck.
My experience with cost effective bulking on a budget; limit your variables - stick with the same protein and purchase it for less in bulk when able. It gets boring having chicken, tuna and eggs as your protein for several weeks at a time, but it works.
How do you feel about partial reps on the last set versus a drop set? I've been doing drop sets on my last isolation set and just smashing those until failure. Wondering if there are some things that do better with partials.
I prefer partials with rows...I like having the heavier weight in the lengthened position rather than just dropping the weight and using full ROM. Movements with a sticking point in the middle of the ROM might be more suited to drop sets.
I don’t understand why people think bulking is expensive… if anything finding special food items that have adequate protein that are low calorie are generally more expensive than more generic foods. If you have your protein dialed in at the end of a cut… you can literally just bulk by taking that exact same diet and adding regular Coca Cola or ice cream or potato chips or whatever…. maybe $10 more a week at most. I usually switch out my low-carb wraps for regular bread/bagels when transitioning into a bulk and that gives me a net savings. This line of questioning makes me think that people may not be cutting correctly… by that I mean they are just eating less of everything, protein including. Your protein intake should vary hardly at all
Seriously. I spend more money on a cut because I buy more vegetables and leaner protein sources. Leaner meat (breast vs. thigh, 10% mince vs. 20% mince, etc.), low-fat dairy (yoghurt, cheese, etc.) vs. full fat, veggies vs. grains/bread, reduced fat/sugar sauces (tomato sauce, bbq, mayo, etc.) are all more expensive than their high calorie counterparts. I could halve my grocery bill and double my calories just by making those swaps. Veggies are outrageously expensive in Australia though, so YMMV.
Regarding Q19. I very often get newbies in my powerlifting club who have benched for years and are good benchers but who have a weak squat and deadlift. They typically progress as fast as complete newbies when they begin squatting and deadlifting regularly, but their bench progresses much slower (being better trained). Their bench almost always improves a fair bit when they start training the whole body, even after maybe 5-10 years of bench-only.
you and i both share a love of running. how best to incorporate running three to four times a week - moderate tempo of 6-7mph for about an hour - while hitting each muscle with enough resistance training in a week to stimulate growth. too much cardio?
Question about frequency particularly with pushing movements. On Monday I hit Shoulders and arms hard 8 sets for delts(press and laterals) and 7 sets for biceps/triceps then legs on Tuesday. I rest on Wednesday then hit chest/triceps for 9 sets then pushdowns for 6 sets. I notice that my tricep strength is not nearly the same and I struggle to lift the same weight or feel the squeeze as I did on Monday with pushdowns/extensions. Is this over training or just fatigue? I just had a deload and this still happens!
Natural Hypertrophy has done a review. Buying programs will have to be a personal choice on whether you want to spend that money. I think it's good to learn how to program for yourself, but it's not for everyone. My advice would be to write a program/buy one, and stick with it. Don't deliberate. Consistency will always beat "optimal".
The wrist thing is something people worry too much about. I have skinny wrists, under 7”, but my right arm is 18”. Left is 17.5”. I think I have lucky arm genes, but still. Small wrists aren’t great but your arms aren’t doomed bc of them.
Still very skeptical about all the N1 theories you've apparently accepted as true seeing your response to the first question. Why keep doing vertical pulls overhead if the lats are so inefficient in that position? Apart from that thanks for all the great content!
My weight is 48 kg ,height 168cm. yesterday I benched 35 kg for 10 reps, I have only been going to gym for 1 month. When I first started my hands were shaking with just the bar . I think I will reach my body weight in 2 months more. I have been doing pushups my whole life .
I really disagree that chest is involved in neutral grip pullups, I do them every week (weighted) and don't feel any chest during them whatsoever. The direction of pull is backwards, not sideways
Lower fibers pull downwards (like in a pullover). It's not a huge factor but worth considering. Lats are also even slightly involved in a bench press as well.
I only have about an hour to train, want to keep doing the full body routine. I'm finding it difficult to do a full body workout that doesn't exceed an hour, I usually need at least 90 minutes. Anyone have any tips? And no, I don't goof off on my phone when at the gym. I keep my phone in a pouch and don't touch it at all unless I'm changing my music playlist. Thanks
Geoff there's actually a broscience method of calculating your max arm size that could work. Take your wrist size and add 10 inches, so that guy might be able to hit 16.25" arms.
Re: junk food. Yeah the idea that poverty causes junk food is ridiculous. For the price of a hamburger and fries I can get a kilogram of chicken portions (Drumstick, thigh, leg, wings, not sure about breast). Re: NH's 70g protein, this is his recomp diet, the mass in fat cells and other superfluous tissues does contain protein and this is reclaimed as he progresses through the recomp and it's the reason that eventually recomp gains dry up. He doesn't explain this in detail but I am getting all of this from things he has said himself.
It's more nuanced than that I believe. Eating out is always going to be more expensive, that's pretty well understood, even if it's fast food. While I agree that eating healthy does not need to be expensive at all, being extremely tight on funds can lead to less healthy diets due to "junk food" inherently containing more calories. I think there's another component that is often neglected, which is time. If you are in poverty or living on the bread line, then it is common to be working many hours to make ends meet, and potentially having to meet the needs of dependents such as children or other family members. Making a conscious effort with healthy food choices requires additional time and effort in what may already be a packed schedule. Just some food for thought
@@AwesomeCo1 Yeah having been in that situation, no it is not actually complicated logistically. Not even slightly. It's actually just as convenient to fry a pack on mince as it is to prepare any ready meal. If it really comes down to it I would just not eat and you can always just eat some cold baked beans. That's the cost and time effective strategy. The issue is that people don't know what to look for in their food. I went down to a 28 inch waistline from malnutrition and when I had more income I didn't think about it at all and I got fat by making poor uninformed choices. The problems are nothing to do with the actual facts of logistics it's a matter of information and emotional capability (high stress creates cravings, etc). IF this were approached more planfully I would have recovered and maintained a healthy diet and it's perfectly possible even with current price rises. PS. The worst case of lifestyle causing weight gain that I ever met it was actually someone who'd been working an extremely well paid job during the gain. The stress factor and misguided priorities are what make the difference, not poverty.
Will a biceps curl in the stretched position, e.g. on an incline bench, lead to more overall growth(not just in the long head) than the standing barbell curl?
Appreciate the support on the channel, 100k by the end of the year looks possible! Next book is almost done, should be released by the end of the month.
Consider grabbing a copy of my first book, it'll show you how to ACTUALLY maximize your progress in the gym.
It's 200+ pages with no filler, all useful info.
Check it out, it's not even hundreds of dollars like SOME in the fitness industry charge...
www.verityfit.com/product-page/sweat
Do a video on forearms said you been doing
I like the channel
It's Mythbusting/wristbuffing time cos I'm definitely sure wrists and hands at the very least start to look more pumped when the person gets bigger..
It would look like a computer glitch if the skin just stayed locked in the same place and everything else just grew upwards... Would be line a tanline of body mass/sharp step in volume but that's obviously not how things work
Never seen a person get big and look skinny.. The two things can't coexist. People are stressing too much on those details before they even get to the limit
there's no "natty limit" for the growth of this channel
No natty limits!!!!! Lets go
It will grow exponentially!!!!!
The limit is if all humanity is subbed tho...
Thanks for putting us younger guys on game to what is achievable naturally, great info as always
And us old guys too!!😂
I think your channel has grown because it's relatable. You're not some guy with infinite fitness time with his own private gym, camera guy, and a bunch of sponsored products in the background telling us what new gimmicky exercise this week that will blow our [body part] up. You also experiment, and show us when you've failed and succeeded (past and present), and when you've tried something successfully, but *also* didn't enjoy it.
I find you to be very pragmatic, and frame things very well for regular people that don't have the above (especially time or resources to make such an expansive fitness journey). Also, you're an exemplary physical example contrasting steroid use with natural gains.
I'll tell you why your channel blew up. There's a huge market for QUALITY natural body building info.
1.) You are clearly knowledgeable on the subject and your physique is great but obviously natural. No natty wants to take advice from a skinny guy or a guy so jacked all he has to do is show up to the gym to make gains.
2.) You aren't trying to sell us some new elaborate workout, us intermediates can smell BS a mile away. However, I did buy your book to support the channel and because its full of good info.
3.) You address controversial topics and tell us the god honest truth about it. Whenever I watch I know I'm going to get useful tips and they are invaluable to the intermediate natty.
Back when Geoffrey had around 8k subscribers, i knew that the information put out by GVS was gold, probably the most underrated fitness youtuber there is. Now 10 times the subscriber,im very much happy with the achievements. Seeing it grow organically rather than superficially, without hype and selling out. Very interesting and im very much estatic about this. Clearly deserve that 100k at the end of this year. All the best the congratulations.
You're growing at an astonishing rate Geoffrey, to no surprise. Thanks for providing so much valuable info to us new guys
Keep up the good work man, you really changed my perspective on training and saved me from the infamous fake natty influencers.
I encountered your content for the first time on Quora and was one of your first few subscribers on RUclips...seeing you get the views you deserve is a delight! Congrats Geoff!
17:42 Besides all your qualities (great communication skills, knowledge, integrity, etc.) I would like to point out two unique traits that made your content stand out. First you seem very relatable to the average guy. Many fitness content creators present themselves as people that all they can think of since early teens is getting buffed, whereas you were just a regular guy until mid twenties... Hanging out with friends, drinking, watching movies, fooling around - just like a regular guy. Secondly, by having a greater foundation of pop/general culture you display a keen humor that most fitness content creators lack. I attest that by the movie references you use in the editing of your videos. To give you a contrast, I once met a personal trainer that only watched Stallone movies as entertainment... and here in YT you have people like G Shred who can barely write down a sentence without looking like an 10-year-old. Congratulations on the well deserved 80k subs milestone!
I tend to cap a bulk around 20% yes.
100% agreed on the diagonal pulls, they feel way better on the shoulder joints as well
Ive always subscribed to idea that nattys need to find their 'failure limit' and work on increasing that.
The human body is remarkably resilient, were barely scratching the surface sometimes.
Glad your channel has been steadily growing, I’ve learned so much from watching your videos and getting your book!
As someone who's been following you for years, I'm loving the growth on the channel rn! You deserve it man
As someone who is natty myself, I really appreciate the realness on your page. You have a killer physique and it's refreshing to see as opposed to instagram reminding you that anything above 5% BF is fat. Brings me back to the pleasantness of bodybuilding where I just feel uplifted by watching. Keep up the content bro.
Cant wait for the 100k qna, that will be an insanely major milestone my man
Hypertrophy has been a result of strengthening your calves??!! You DO agree with Rippetoe! Im so glad you've come to the realization ❤❤❤
Letssss go. 100k soon man. Your channel changed the intensity that I have been training at. Realized I have been under training for years
Our boy is blowing UP!
Not only the physique but also the channel, congrats bro!
Thank you for your quality info, your funny jokes, your hilarious editing, your practical tips, and your ad-free content. Don't change anything!
Great channel, keep up the good work!
Let's slowly but surely reclaim our sport and our spot as Nattys and overtake roided channels!
100k by the end of 2022, LFG !!
Still the most underrated fitness channel out there. Excited for the next book, the first was fantastic coming from a begginners perspective!
A good thing to do while bulking is use some sort of body-weight movement as a benchmark of your progress. For example, if you can do 12 strict pull ups at the beginning of a bulk. You should still be able to do 12 reps on that toward the end of your bulk… really your reps should go up if you’re training vertical pull along the way
If you’re bulking, you’re putting on weight, so using your body weight as a benchmark seems flawed or not very accurate at the very least.
@@shelfcloud487 I’m not sure you noticed my point. If you weigh 150, for example, and you can do 12 pull ups. That’s 12repsx150lbs. If you bulk to 165 over 3 months… and make zero gain to pulling strength… you would get roughly 10-11reps of 165. If you are able to preserve 12 reps or advance, you KNOW your progress matches your rate of weight gain. Therefore you would confirm you are not over-bulking. If you get so fat, you cannot at least preserve your strength, it’s a good sign that it’s time to cut or at least slow down.
I’m not saying to judge your progress on pull ups alone… but if you train with a similar intensity for all movements, you can make some inferences about how well you are doing
@@spencerschubert5001 I did notice your point. I think it’s stupid. A better benchmark would be to write down the weight and reps to failure of a few major lifts before and after. It’s not complicated.
@@shelfcloud487 another way to do it is just track relative strength. 5-rep max or 10 rep max of bench/squat/deadlift/weighted-pull-up/etc divided by body weight at the beginning of any training phase and compare it to whatever your current is. Basically the same concept as the pull up thing, but with simple math
@@spencerschubert5001 Now that’s what I’m talking about. 👍
I can't thank you enough for what you do. I cant tell you how many times I've started lifting and given up because I wasn't getting results as fast as other people or as fast as i wanted so I try to push results and run before I can crawl which always leads to burnout or fucking over a tendon. Yes some is ignorance and naivete on my part. But a lot of it is misinformation and snake oil and you cut through that bullshit in such a clear way. Thinking a lot of these guys were natural and that the physique of my dreams was attainable in a matter of 3 to 6 months was always a huge let down and deflating. Realizing that this is THE long game has changed my whole outlook on lifting and where my motivation lies. Your channel has opened my eyes like nothing else has. Thanks man.
Your channel is growing because you are real and people can see that and appreciate it. Your content is also good!
Looking forward to the next book!
Ur channel is life changing I truly truly appreciate everything you teach on here
Bought first book. Started lifting couple months ago. Great info. The book and RUclips has been amazing in starting my journey
Congrats Big Geoff! Keep doing your thing man💪
I just found your channel a few weeks ago and wish I did earlier. I've already started implementing some of your advice (like actually being In a calorie surplus) and have seen massive improvements. You actually teach ideas and concepts applicable on a daily basis and I will be sticking around to watch your channel grow. Thank you, and keep making more videos :)
The GVS community is 80 k deep! Let’s Go
Thank you! As always very useful information no BS youtube channel. No excuses hard work = natty gains always 🏋🏻💪🏽
Geoffrey, you're one of the reasons I got up to my physique. Thanks and congrats for achieving 80k!
🐒
@@TheShmrsh yes sir, what's with the monkey emoji?
23:13 I've yet to forget how to do any exercise. It's like riding a bike. Even after 8 years off lol
Love seeing these milestone videos! 100k subs LET'S GO!
19:29, dry beans are sooooo cheap for how much you get. I also find that milk is usually pretty alright for the price, amount of calories, and convenience.
I think in terms of newbie gains your body has a happy set point of muscle it likes to carry (hence why it’s so easy to achieve) and in order to make your body invest in more juicy gains you need to give it extra incentive which increases exponentially.
I think one of the reasons this channel has grown is that we’ve been able to witness your own progress over the time you’ve been posting. Kind of hard to argue with your results when we’ve seen them gradually occur over time. You weren’t exactly impressive looking at the start. But now? Yep. Pretty impressive natty physique no question. Hard to say you don’t know your stuff when the evidence is clearly there. Congrats on the progress of your channel and physique. As you say: you now look like you have good genetics 😂. I wouldn’t say you did at the start😂
pretty impressive physique period
@@duncanphillips458 agreed
Bro shout-out to Geoffrey for being such a G and shout-out to the viewers for having such good questions!
3:43 legendary facial expression on that calf workout
I have type 1 diabetes, and because of that, I take insulin. Am I considered natty? What benefits do I have with just insulin? In what ways can I use insulin, such as timings or doses, to help with recovery, muscle building, etc?
Would love to hear more on strength training for runners, as an enthusiast of both. Especially what workouts you did
Notification natty trap daddy squad
Elgin is the natty trap daddy
Happy to see your channel grow. Keep up the great videos and info!👏🏽👊🏽
Hey Geoffrey got the first book filled with a lot of great info.can’t wait for the second book.love these Q&As so much Valid information 💪🏽thank you brother!
Keep growing exponentially🔥
How dare you use MY content without asking permission first? I will require payment of 343 yuan to be left at my doorstep by tomorrow noon or else I'm filing a DMCA claim for infringing on the copyright of my nipples.
😂😂😂
Adding on the wrist thing, I'm pretty sure they can grow, I've always had skinny wrists mostly because my bones are small, but I've noticed that the muscles covering the wrist (veins and on top) can actually get pumped lmao, usually from doing pulls, forearm or grip exercises, also tendons must thicken to endure heavier loads right?
Yes. My wrists have thickened up the exact same way from armwrestling training.
didn't realize you are training calves, now finally we'll see a 'how to train your calves with gymnastic rings' video in the near future i imagine
Thank you for another interesting video. I've been watching many of your videos recently and that has helped me a lot. I also bought your book a few weeks ago which is top notch ! Sure helped me to get my program more on point and it is a good read for anyone interested in weigh training. Thank you again for sharing your journey, all this information and being an inspiration. :D
I’m currently experimenting with lower protein intake myself, just making sure to hit minimum 30 - 40 grams a meal, 3 meals a day.
So far my muscle hasn’t fallen off and I feel pretty good. We’ll see how things go ✌️
What is your weight?
@@greggf6831
About 190lbs.
So I’m getting about 90 grams protein less than the standard 1 g per pound of body weight advice.
Worth noting too I’m ensuring quality protein sources I digest well such as eggs and chicken which I believe is important.
Thanks for sharing. Everytime i try and take the industry guideline of 1g/lb i put on fat. Im only about 170lbs, 5'8'' but when i eat for more lean protein i definitely get fatter. Im thinking this 1g/lb is BS and just a way to get people to buy protein powders, as its kinda tough to eat 170 grams of protein a day without a powder which is a processed powder of many chemicals. Also protein is still calories and eating more of it means more fat less lean
@@greggf6831
Yea I used to try and shove enough protein down to reach that so called magic number too with similar results, storing fat.
The more I hear about other lifters, particularly naturals, doing well on less protein and my own experience, I don’t buy into it anymore.
I feel far better eating a more balanced diet that isn’t afraid to include more fats and carbs than a protein dominated diet.
I eat 120g and im on an aggressive cut, i just dont care about one aspect being super optimal when i sleep well, workout good, and track calories properly, id get burnt out being super anal about all my food sources and tryna get 200+ g a day.
Excellent channel!
Already at 81.2k subs again. Might as well start filming the 90k Q&A now.
Thank you for everything, Gym bro Philip DeFranco
10K subs in just one month? Thats awesome!
Awesome as always 👍
i went from 69-70~ ish kilo down to 65-66~ and i really havent lost strength ,but i think thats down to me being generally weak af and it was my first bulk ever. iam struggling with the heat wave rn ,so planning to really go hard in fall again.
I know the answer is 'it depends', but can you do a video on how long a hypertrophy training session should be at the gym? I got criticized by some roided gym bruh because I spent longer than an hour at a time training my muscles and he spewed something about blood sugar and cortisol that I've never heard before and that exercising past an hour was killing my gains (sounds hokey to me).
If it's for one muscle group I.e. just back, 1 hour should be more than enough to absolutely smoke the back. But if it's back and bis, there's no harm in taking up to 1.5 hours
@@RDS_Armwrestling I generally adhere to an upper/lower split, so when trying to hit the various muscle groups in the upper body, I generally take about two hours. Sounds like that's not unreasonable.
He left me baffled about how in the world I'm supposed to adequately target all of those muscle groups in less than an hour and have it be more effective for hypertrophy.
Granted, a heavier shift towards compounds could help achieve a shorter gym session but I've ways felt like I've pushed each muscle group adequately at the end of each session
How many sets are you doing per body part? Unless you're doing over 10 sets a body part, or taking really long breaks between sets, I have a hard time seeing how a session could take you two hours. Not that there's any 'wrong' if takes you that long. That really depends on whether you're 'overworking' in the sense that you're accumulating a ton of fatigue in exchange for very little growth stimulus -- that would indeed be 'killin your gainz.' Otherwise if you're just pacing yourself, I don't think long sessions hurt at all.
@@danieltemelkovski9828 I suspect it's a mixture of rest times/time I set aside for flexibility routines that I spread between exercises or during my rests. I'm generally not in a rush with my time. But it will be somewhere between 4-7 each target. Back, shoulders, chest, triceps, biceps, forearms on an upper day.
Let’s go! Love the channel man. You’re a huge inspiration.
Fuckin hell mate , 80 k ! Well done 👏 you deserve it
I still don't understand why we aren't getting a 1m q&a yet. I haven't heard a single piece of bad advice from you.
thank you for all the content! congrats on 80k
Natural Hypertrophy has an underrated physique , dude is stacked
regarding the Natural Hypertrophy questions, it's important to realize that in no way is 70g of protein a day "low protein". It's still more than the RDA and most nutritionists recommend for general health. It's far more than most regular people who eat mostly processed foods get a day. it's just not the 1g/lb of bodyweight that most bodybuilders use. but 70g of protein a day, for someone under 200 lbs, should still be considered *high* protein, it just isn't bodybuilding level high.
another thing to realize is those protein studies were often done on novice lifters. it's also known, in other studies, that you need less protein the more advanced you are, not more (because muscle growth is slower). and most would consider him to be an advanced lifter.
Most Americans eat around 100g of protein a day:
www.nytimes.com/2017/07/28/well/eat/how-much-protein-do-we-need.html
70g is not high, it's at best moderate compared to general population, and for someone engaging in weight training on a very regular basis it's definitely low. Again, not saying it's bad. Just calling it "high" isn't really accurate IMO.
@@GVS most americans are also obese and consume 3500 calories a day though, most people who have a normal caloric consumption who are not into lifting weights are not eating 100g of protein a day. but yeah i didn't mean americans in specific, if you look at the world in general, 100g a day would be considered abnormally high (americans also overconsume meat and dairy relative to other countries, which may play a part there).
@@rinkuhero yes, getting close to 100 grams of protein a day is quite high especially in third world countries unless you're in a somewhat wealthy family. I considered 70 grams of protein to be low because it was the first time in my life I saw a guy that big eating less than 0.5 grams per pound of bodyweight when he's a bodybuilder. But I understand your point.
I personally find bulking cheaper than cutting. Things like potatoes, rice, chicken thighs, peanut butter, pasta, and ect are really cheap and full of calories (eggs used to be on that list too 😿) but I find it more expensive to buy things like non-fat Greek yogurt, low fat cheese, chicken breasts, egg whites, protein powder, and other stuff I use to hit my protein requirements on a cut. I had to adjust my shopping a lot during this summers cut in the current economy for sure.
2 things
1. 24:28 Wouldn’t it be crazy if the higher your frequency was the less protein you needed because protein synthesis is chronically higher so your better able to utilize the protein and the less frequency you had the more protein you needed to adjust for more synthesis. Or would it be the opposite?
2. I think Lyle McDonald use to say this but there was also a study on the top natural bodybuilders and what they’re frequency and volume was and the top 10 in this contest surveyed averaged 1.5x a week frequency (some 2 some 1 and I think there was one 3x in there but mostly 1 and 2).
damn 80k already. congrats my man
Those quads when you're getting out of the leg press after calf raises. Well done 🦵🏻
How do I obtain Flying Squirrel Lats
Seems like your channel-grainz rival those of your muscles XD . Congrats, the next gratulation will be the 100k !
thanks coach
Lets get big!!!!
2:20 there’s def overlap with chest and back at times. Took a much needed two week rest to recover.. first day back I hit all new deadlifting PRs. I lost zero strength. But I am sore all over, including a little soreness in my lower chest and the front of my neck.
Hi any advice for the bulk and cut time frame? Plan to add 10% of bulk my body weight
Congrats on 80k bud
My experience with cost effective bulking on a budget; limit your variables - stick with the same protein and purchase it for less in bulk when able. It gets boring having chicken, tuna and eggs as your protein for several weeks at a time, but it works.
When is the next book dropping? Seems to have the answer to a lot of the questions I've been having
Should be by the end of the month!
Great content
I swear you do a Q and A every month 🤣 which means you’re growing at a rapid rate (in terms of following and physical size 😉 ) Congrats, bro! 💪🤓
How do you feel about partial reps on the last set versus a drop set? I've been doing drop sets on my last isolation set and just smashing those until failure. Wondering if there are some things that do better with partials.
I prefer partials with rows...I like having the heavier weight in the lengthened position rather than just dropping the weight and using full ROM. Movements with a sticking point in the middle of the ROM might be more suited to drop sets.
I don’t understand why people think bulking is expensive… if anything finding special food items that have adequate protein that are low calorie are generally more expensive than more generic foods. If you have your protein dialed in at the end of a cut… you can literally just bulk by taking that exact same diet and adding regular Coca Cola or ice cream or potato chips or whatever…. maybe $10 more a week at most. I usually switch out my low-carb wraps for regular bread/bagels when transitioning into a bulk and that gives me a net savings.
This line of questioning makes me think that people may not be cutting correctly… by that I mean they are just eating less of everything, protein including. Your protein intake should vary hardly at all
Seriously. I spend more money on a cut because I buy more vegetables and leaner protein sources. Leaner meat (breast vs. thigh, 10% mince vs. 20% mince, etc.), low-fat dairy (yoghurt, cheese, etc.) vs. full fat, veggies vs. grains/bread, reduced fat/sugar sauces (tomato sauce, bbq, mayo, etc.) are all more expensive than their high calorie counterparts. I could halve my grocery bill and double my calories just by making those swaps. Veggies are outrageously expensive in Australia though, so YMMV.
Suporfilous ? Superfluous ? Superman fluid ?
Geoffrey i gotta have a dictionary now
Regarding Q19. I very often get newbies in my powerlifting club who have benched for years and are good benchers but who have a weak squat and deadlift. They typically progress as fast as complete newbies when they begin squatting and deadlifting regularly, but their bench progresses much slower (being better trained). Their bench almost always improves a fair bit when they start training the whole body, even after maybe 5-10 years of bench-only.
Interesting. I suppose there's something to be said for training everything, as especially in a competition style, benching is a systemic activity.
you and i both share a love of running. how best to incorporate running three to four times a week - moderate tempo of 6-7mph for about an hour - while hitting each muscle with enough resistance training in a week to stimulate growth. too much cardio?
I like everything Mike mentzer talks about, but some people forget that even he said no man has ever trained perfectly.
100k is so close that number just feels different
Question about frequency particularly with pushing movements. On Monday I hit Shoulders and arms hard 8 sets for delts(press and laterals) and 7 sets for biceps/triceps then legs on Tuesday. I rest on Wednesday then hit chest/triceps for 9 sets then pushdowns for 6 sets. I notice that my tricep strength is not nearly the same and I struggle to lift the same weight or feel the squeeze as I did on Monday with pushdowns/extensions. Is this over training or just fatigue? I just had a deload and this still happens!
I have a rather dumb and irrelavent question. But why was your camera clearer in some of your video last year lol
Do you think it’s worth buying a kinobody program for muscle gain?
Natural Hypertrophy has done a review. Buying programs will have to be a personal choice on whether you want to spend that money. I think it's good to learn how to program for yourself, but it's not for everyone. My advice would be to write a program/buy one, and stick with it. Don't deliberate. Consistency will always beat "optimal".
18.12 telling truth is new gimmick now days
The wrist thing is something people worry too much about. I have skinny wrists, under 7”, but my right arm is 18”. Left is 17.5”. I think I have lucky arm genes, but still. Small wrists aren’t great but your arms aren’t doomed bc of them.
I had left side shoulder pain today , so I didn't go to gym today ( it was push day) .so I think did the right thing ?
Still very skeptical about all the N1 theories you've apparently accepted as true seeing your response to the first question. Why keep doing vertical pulls overhead if the lats are so inefficient in that position? Apart from that thanks for all the great content!
You certainly can still do overhead pulls.
My question is why the clock behind is always showing the Same hour ?
It's broken.
duhhh
He only records videos at 10 past 10.
@@forasago im impressed!
My weight is 48 kg ,height 168cm. yesterday I benched 35 kg for 10 reps, I have only been going to gym for 1 month.
When I first started my hands were shaking with just the bar .
I think I will reach my body weight in 2 months more.
I have been doing pushups my whole life .
Are you bulking?
I really disagree that chest is involved in neutral grip pullups, I do them every week (weighted) and don't feel any chest during them whatsoever. The direction of pull is backwards, not sideways
Lower fibers pull downwards (like in a pullover). It's not a huge factor but worth considering. Lats are also even slightly involved in a bench press as well.
@@GVS I suppose that would depend on torso angle as well, since you can vary the amount of backwards lean, or do them totally vertical etc.
32:00 most naturals are on Team "high frequency"
I only have about an hour to train, want to keep doing the full body routine. I'm finding it difficult to do a full body workout that doesn't exceed an hour, I usually need at least 90 minutes. Anyone have any tips? And no, I don't goof off on my phone when at the gym. I keep my phone in a pouch and don't touch it at all unless I'm changing my music playlist. Thanks
Maybe do a push/pull/leg focused full body 3x a week, itll help break up volume and you can target more in one area with each full body.
Geoff there's actually a broscience method of calculating your max arm size that could work. Take your wrist size and add 10 inches, so that guy might be able to hit 16.25" arms.
I've heard of that, it's not bad but can certainly be surpassed.
Thanks for answering my question. (Q10)
....guess i need to make better content then...
Re: junk food.
Yeah the idea that poverty causes junk food is ridiculous.
For the price of a hamburger and fries I can get a kilogram of chicken portions (Drumstick, thigh, leg, wings, not sure about breast).
Re: NH's 70g protein, this is his recomp diet, the mass in fat cells and other superfluous tissues does contain protein and this is reclaimed as he progresses through the recomp and it's the reason that eventually recomp gains dry up. He doesn't explain this in detail but I am getting all of this from things he has said himself.
It's more nuanced than that I believe. Eating out is always going to be more expensive, that's pretty well understood, even if it's fast food. While I agree that eating healthy does not need to be expensive at all, being extremely tight on funds can lead to less healthy diets due to "junk food" inherently containing more calories. I think there's another component that is often neglected, which is time. If you are in poverty or living on the bread line, then it is common to be working many hours to make ends meet, and potentially having to meet the needs of dependents such as children or other family members. Making a conscious effort with healthy food choices requires additional time and effort in what may already be a packed schedule. Just some food for thought
@@AwesomeCo1 Yeah having been in that situation, no it is not actually complicated logistically. Not even slightly. It's actually just as convenient to fry a pack on mince as it is to prepare any ready meal. If it really comes down to it I would just not eat and you can always just eat some cold baked beans. That's the cost and time effective strategy.
The issue is that people don't know what to look for in their food. I went down to a 28 inch waistline from malnutrition and when I had more income I didn't think about it at all and I got fat by making poor uninformed choices. The problems are nothing to do with the actual facts of logistics it's a matter of information and emotional capability (high stress creates cravings, etc). IF this were approached more planfully I would have recovered and maintained a healthy diet and it's perfectly possible even with current price rises.
PS. The worst case of lifestyle causing weight gain that I ever met it was actually someone who'd been working an extremely well paid job during the gain. The stress factor and misguided priorities are what make the difference, not poverty.
Will a biceps curl in the stretched position, e.g. on an incline bench, lead to more overall growth(not just in the long head) than the standing barbell curl?
I'm not sure.
Try it. They're both good exercises. Alternate between them every 3-6 weeks. They both have unique advantages