5 UNPOPULAR hypertrophy movements...that I do anyway
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- Опубликовано: 26 июл 2024
- For one reason or another, you don't see these ones being done all that often.
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Bald-Omni-Man Video:
5 “STUPID” Exercises People HATE That I LOVE (These MUTATED Me!)
• 5 “STUPID” Exercises P...
00:00 Geoff Says Hello
00:20 Tasty Trap Trasher
04:12 Devastating Deltoid Demolisher
06:05 Legendary Lat Lobotomizer
08:57 BOOSTCAMP
09:54 Quintessential Quadriceps...Uh...Crusher
13:10 Absolutely Amazing Abdominal Annihilator
17:15 Final Thoughts
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Book 1: SWEAT (beginners/intermediates)
www.verityfit.com/product-page/sweat
Book 2: Ring Training For Hypertrophy (ring enthusiasts)
www.verityfit.com/product-page/ring-training-for-hypertrophy
Book 3: Resurrecting Your Gains (intermediates/advanced lifters)
www.verityfit.com/product-page/resurrecting-your-gains-finding-your-muscle-growth-formula
Can check the site for full Tables Of Contents of each book. Appreciate the support!
I would like to buy your book but I don’t have a credit card. Is there als a option to pay with ideal or PayPal?
I have this strong feeling that Geoffrey is preparing and about to upload his new video. : )
Can email me (in description) and I can tell you my paypal if you want to use that@@succesvol8767
How to tell whether or not pullovers hit your lats:
Step 1: Do pullovers
Step 2: Feel your lats stretch
Congratulations, you are now an expert in biomechanics.
Step 1: Make up some bullsh$t about the biggest loser on YT, Blahino, to get a few subs
Step 2: Pop a few D Bols
Congratulations you are now a YT fitness guru.
I started doing pullovers with the reccomendation of both you and GVS, and I couldn’t agree more. The stretch on my lats is insane, and when you’re stretching your lats you’re also using your lats to pull the dumbbell back over your torso. Also, my lats are clearly more sore since implementing these into my program. I did not know this was a controversial take.
@@ratmajat22completely agree, i added them in about a month ago and the lat mind muscle connection and the doms the next day are 🔥🔥
lengthened partials are fantastic on dumbbell pullovers as long as you have a training partner… sh*t will leave your lats sore af
Real
these timestamps are 🤌
Geoff casually flexing his previous profession skills.
Terrific
2:03 the back gains are really coming in nicely
Thank you for linking my vid, I was looking forward to your list 🥂
A little programming quirk when it comes to incorporating pullovers in your program: they are one of the few lat movements that don’t engage the biceps, setting them apart from vertical and horizontal pulls and making them great to superset with curls.
Good point, but wouldn't that also include cables lat pulldowns?
@@garak55yes
I do barbell pullovers
@@garak55 I feel my biceps (even if just a little) with all rows and pulldowns
Arnold Press has been one of my staple go-to exercises for nearly 30 years in my shoulder workouts. Highly recommend as a movement that will hit the side and anterior delts hard, as well as the upper traps.
Start a bit lighter with these to get the movement pattern down, and work up 5% increments from there as able. 💪
Hey Geoffrey, it would be cool if you did a new video entirely on getting bigger lats (if I recall you have a 3yo old one) since you now have bigger lats than back then and it is a focus point of yours currently. I feel like there is a lot of conflicting information on how are the best ways (ROM, hollow body x leaning back, grip width, etc etc) to do pulldowns and pull ups for lat growth.
John Meadows used to love rack pulls. He had one variation where he would pull in a way that bar was moving against the rack. So that the pull is upwards and back against the rack at the same time
that sounds bomb but im sure it makes a terrible sound lmao
@@penumbrium Yeah not sure the barbell knurling likes it much either :D
geoffrey we need a excercise ranking from you as well for every muscle group just like other noble natties
DB Pullovers are god tier, the best lat exercise after pullups imo, the added triceps stimulus is also a cool bonus. Machine variations can sometimes suck but you can also do BB or EZ bar pullovers or even incline with a cable. Great movement
They’re good but not as good as lat-biased chest supported row IMO. You still get the weighted stretch component but even more so since people can generally row much more weight than they can pullover.
@@brennand933you can still get a further stretch with the pull over, as GVS showed in the demonstration. More out of less weight
Absolutely fantastic video. Thanks! 🙏
You gonna blow up soon bro can’t believe I only got you recommended a couple months ago content is great
Great video Geoffrey 😀👍 Thanks! I've been waiting for this one!
Loved the vid, man. Great topic. Personally, I think hex bar deadlifts (especially in a deficit) have done wonders for my overall back development 💪
Great vid
LEGENDARY LAT LOBOTOMIZER HAHAHAHA I 100% applaud that description HAHAHA
Congratz on the success, bruh, seeing your grind over all these year, and all you've managed to accomplish both as a natty lifter but most importantly for me, as a content creator that came from Quora like me- both are really inspiring!
KEEP BANGING THAT IRON, MY BRUDDAH!
Great mention of the side bends, although I would replace this with suitcase carries. I got multiple herniated discs couple years ago, and have seen these promoted for fixing them. I've got it mostly healed, but definitely going to add these.
10:07 - my long lost twin!
(Yes I skipped to the quad timestamp, S tier alliteration per usual)
Classical Landon
Yessir new video 😁
Rack Pulls are so frowned upon but man they work! They really do
1- Seal Rows are rarely done in gyms, does wonders to my rhomboids
2- Decline Dumbell Hammer Grip Triceps Extentions are rare, gives a huge long head pump
3- Narrow Grip Lat Pull Down Bar But Biceps Curling is good for the biceps long head
4- Hammer Grip Crucifiction Twin Cable Biceps Curl seen no one do it, great for the long head
5- Seated Cable Row for unilateral armwrestling training, seen no one do it either, good stuff
*crucifixtion
...ohh and I haven't seen anyone else train same body part two days in a row, but works for me, after getting used to it.
lol
*crucifixion !
4 should be better for the short head, since the long head is flexed and the short head is a bit more extended. the long head should provide more force, however passive insuficiency should target the short head more unintuitively. the same way a triceps cable pushdown should target the middle and lateral head more, even though the long head is more flexed
@@98danielray With 4, you take one big step forward, so your arms are slightly behind you while curling, gives you the bulbous gymnast biceps, hits more the long head and brachialis proximal to the shoulder.
#5 with the V attachment and fat gripz are god teir for forearms and have been my main method of training them recently
Great video, genuine insight no BS.
Particularly like what you had to say about the rack pull, for natural lfiters this may be THE most effective way to get complete upper back development.
Thanks, Geoff, as always! Love your channel!🙏 Here's a limited selection of 3 movements I really love that hardly get talked about. I'm an on/off noob, so it's easy for me to really feel what activates a specific part, since I'm not powerful compared to a lot of people here.
1). Reverse-grip, low-incline dumbbell press: I twist on the way up to complete the reversal. No other exercise sends blood to my *upper chest* more than that. I reduce the weight slightly, compared to a normal dumbbell press, and this exercise becomes a miracle in terms of how easy it is to feel the activation in that specific area.
2). Double kettlebell suitcase swing: Kettlebells at your side, legs almost entirely together, thumbs forward. You stand like a skier, and imagine literally swinging two heavy suitcases, bracing the core in the neutral position as the hands complete the swing: the single best *mid trap* exercise I know (aside from targeting the rhomboids, lats and being great for stamina). Before it, I never felt the difference between upper and middle traps. And it's safer than a regular swing.
3). Seal rows (with dumbbells): I start with standing heavy single-arm rows, 3 x 6. Then lay on a tall improvised bench to really exhaust the lats with a lighter load, until they can't take anymore. Being flat really helps after the heavier sets, you can really focus on the technique, exhausting the lats fully.
P.S.
I want to get back to pullovers: they ruined my shoulder because I did them tired once, and forgot to brace my core, and the weight was too big. You can imagine what happened. Had a rear impingement ever since. But, if you have the technique down - fantastic exercise!
Loved the Bald-Omni-Man style of naming for the exercises haha
I do the “side bends” from the 45degree back extension stand thing. You can set the pad to the lowest setting so it’s on your thigh and then wedge yourself in. Works great for me
Yep, also a good option.
If you do them with a staggered stance, putting the top foot forward, you'll also get some trunk rotation action as you go down. These are amazing, too bad I hate doing them
Most OP oblique exercise to ever exist. Already saw good definition a week later from doing them while being 20+%bf.
@@GVS The Ed Coen/Stuart McGill/Dan John suitcase hold is VERY different to, and carry none of the negatives of your side bends. Suitcase hold> Side bends.
@@GVSLANAAAAA!!
Thank you very much!
I like doing rack pulls into power shrugs for supersets. I've also found that SEATED deadlifts hit my back even MORE. Love seated deads/shrugs. I also do a ton of kettlebell presses, and if you do them from a proper deep front rack position, it's very similar to an Arnie press.
Thanks for mentioning side bends. I used to do these, and they were amazing, but I stopped since my grip started giving out early. I bought straps recently so I’ll definitely start doing them! They’re necessary since they gave me that hip pain you were talking about from lack of mobility
if you have problem with db, try to use plate. holding plate over head is imho way better with longer rom and overall better exercise. but i would say, more challenging...
The way you looked at the camera after the first set of Arnold Press😂 you went to war with those db's 💪🏼
Omg, I haven't seen you in a while and definitely can see the difference, as you are BIG (I hope I dont sound nasty, I have good intentions 😊)
Keep up the good work, both in physique as in the channel (awesome gains, as well 🤩)
great selection of exercises.
I started doing DB pulovers like a month and they already becomed one of my favs most funfun exercises.
I despise barbell squatting.
As for the side bend... Oh hell nah im not doing that goofy as5 movement (at least for now)
Tried doing that machine squat like you did here and it was insane for my legs... i could barely walk straight after 3 sets lol. Never felt quads like that on barbell squats. Really underrated movement
Just tried those side bends for the first time. This is definitely something I've been missing. Feels amazing. Appreciate the insight :)
i LOVE your RACK............... pulls
Vindication!!!! Ive been doing the oblique side bends and they are killer.
Nice rack pull bro
Good content. I do lat pulls and side bends. I also used to do arnold presses, though cut them out of my routine when I started having shoulder pain. I have since corrected my shoulder issues. Perhaps I should try them again and see if I can tolerate them now.
Supersetting db pullovers with pullups is great for those who struggle to feel their lats
Dumbell pullovers are a nice cross over exercise between lat and chest. Don’t feel it as much in my lats these days but early on, fooooff! They definitely are worked! And you can feel it in the chest a triceps too!
i too, am a fan of rack... pulls.
Hehe, caught that 😄
Be very careful doing pullovers. I dislocated my shoulder doing them 25 years ago and it is a permanent injury that bothers me all the time.
For the dumbbell pullover, in general, the tension shifts from the lat to the pectoral as you're moving up from the deep stretch position following the principal of mechanical advantage. Different anthropometries will lead to different mechanical advantages that specific positions.
Quintessential Quadriceps Quencher
I know a couple of master's ifbb pros that introduced rack pulls for sets of 15 to me. Game changer, I don't do them often, way too taxing for me even on the sauce.
I feel my quads on bench press. Leg drive.
pendulum squats are now my new favorite barbell squat assistance exercise
Cool, just asked about side bends last video.
My traps feel so great & sore after the High Rep RDL session i completed yesterday. So fuckin awesome 😎
I am convinced that the majority of the fitness industry including experts just DO NOT KNOW that externally rotating your shoulder at the bottom is what stretches the side delt. They keep cuing this internal rotation bullshit when that's a concentric function.
Just a negative of Arnold press is the awkward non-vertical movement. A high incline or vertical press done with mechanics that have as much linear vertical pathing have the ideal combination of loading, stability, soreness. A more lateral than sagittal arc. Fortunately for me I did a high incline yesterday that maximizes the upper chest and side delt.
High rep below knee pulls done cluster rep style.. 🎯
Hack and machine squats are extremely underrated. You can load a sissy squat pretty well using the hack too, which provides an unreal stretch at the bottom
Same about pullovers, across the bench i just feel my shoulders, i reccomend doing them in a decline bench, something like 20-30 degrees feels amazing
4:36 - 4:54
That rep was as long as the fucking titanic. Also the look you had after that rep, YEAHHH BUDDDDDDYYYYY
Lately I started doing squat George Hackenschmit style. And they feel quite nice.
Dude Arnold press is my favorite OHP variation. Because I actually feel my side delts being worked on way more than any other variation and my traps blew up from this to where I don’t do shrugs at all. It definitely is gonna work that yoke area. Especially if you shrug at the end of the lockout.
ive been doing squat machine for 4 months now and the difference in my quads are crazy. i even had to buy new shorts because i dont like them tight
4:50 I love that face haha
Hey Geoff, have you seen NH’s most recent video? It is an absolute BANGER for us ments enjoyers.
yep
YES! Dumbbell pullovers are the goat. I love them they always find a way into my rotation 💪
Lol “people gas light you when you say you feel lats while doing a dumbbell pullover” I died from that haha
Reverse Arnold presses. Really love them for my lats and serratus.
Glad you covered side bends. I've been doing them lately. Never understood the hate on these.
All of these are definitely worthwhile in their own right. It's all about getting to know the specifics of each exercise and using them accordingly. There are many others that people will snub their noses at which are also effective when done with intent & consistency. Love this type of video.
The side bend is even better on a hyperextension bench
If you got issues with the lower back, instead of side-bends you can use a cable machine, using the upper handle and pushing down. You don't get the trap activation but the serratus get a bit extra work instead. Feels better for me since I get a "bad" feeling in my lower back, probably because I overdid the side-bends when I was power-lifting.
100% agree on side bends. Great for back health and also complete lat development!
One of my clients right now is happy with them, using them seated and for great effect. Def underrated
For side bends, have you tried them on a back extension station? Lay on it sideways, and let the dumbbell hang down and then do them that way. Feels great and walking almost feels weird after doing one set to failure.
4:03 the bar after 9 months: 🤰
I do the V-Squat machine the opposite direction, so I don't need to worry if my back is coming off the pad... but the machine I use has a much different platform, so you can elevate the heels either way
Going full Alex Leonidas with the Rack Pulls
I love watching people do side bends.... with a dumbbell in each hand xD
I am also a big fan of rack pulling
18:20 this
I was told this exercise is specifically for the chest then i did them and was like ,this is all lats and back my guy
If i started feeling my quads mostly on a chest press id be wondering what magical mushrooms i accidentally ingested 😂😂
It's always good to see what you like in terms of movements, to many people get caught up in copying other people instead of seeing what works for them. I'll add that pull-overs are a massively underrated exercise, silver-era bodybuilders used to superset them with 20-rep breathing squats to help expand the rib-cage.
Machine squats are great! For us home gym chads get a slant board and do goblet squats. I don’t squat more than 80lbs and have 27in legs. Reps and ROM are key to big quads.
Damn triceps take over on DB pullover. Any advice appreciated.
Arnold said dumbbell pullovers were responsible for not just great lat and upper chest growth but the expansion of the ribcage itself with time
I get a fuckin' CRAZY pump with dumbbell pullovers. One of the best movements, for me, if I want to really feel my lats working.
3:37 Oh man, I personally will never take the risk of using mixed grip thank you very much 🙃
If you do the pullover lieing on the side of the bench so you can drop your dips (feet on the floor obviously!) as you let the Dumbell drop over your head, youll get a great stretch in the lats, especially the lower lats.
Geoffrey, please start making videos like sam sulek.
I mean videos focused on day to day basis and full workout routine with complete sets and reps. Whole week routine . That would be awesome. And your channel may blow up as a result. Please do videos like that.🙏🙏🙏💪💪💪
Started doing pullovers because of your and NH's videos and I love them. They really do feel like a complete upper-body movement. After a few sets of higher reps, I can feel my lats, chest, triceps and even my abs pumped up.
I am a powerlifter and I often do rack pulls, precisely because they are a lot easier to recover from and warm up for than full deadlifts. I don't know if they help very much, but they're easy to add after other training and much easier on the body than most other deadlift assistance exercises. I solely do them from low 10cm blocks though. Oh yeah, and I only do them for low reps, usually 3.
I only have one of those hinge type hack squats at my gym also (instead of the linear, reverse leg press type), so I also let my hips drift off the pad. Otherwise it stops the range of motion near parallel instead of full ROM on the quads. I think I'm the only person who actually does this, most do it facing the pad as a bastardized good morning with too much weight. It's a favorite ego lift at my gym.
i think a wider handle area for the dumbells would benefit the arnold press because it'll be slower to rotate and more cumbersome. so you could probably milk the transition for longer with like an olympic style handle.
Mr. Schofield, went through a tough rut for a couple of months and now I'm getting back into training with an extremely revamped and updated philosophy and energy never seen before.
Are there anyways to preemptively prevent muscular soreness or harden yourself prior to an intense work week? As I find myself zeroing back in on my old programming systems, my mind is in shape but my body is not lubricated very well, I've dropped an entire tank down back to a Novice level and whilst I expect to quickly regain my lost Strength (certainly looks that way), my muscle is showing itself to be quite sensitive to my hardcore mentality.
What do you think is the remedy, more aerobic work capacity? Or more anaerobic work capacity via Endurance training? Both seem the most likely option.
Also I should mention prior to my rut, I was essentially planning a full scale offensive to reach an Advanced lifting level... I was basically right in the attack positions.
I agree with all except for side bends. I hate that exercise for everything
“What’s up guys! It’s your boy, GVS”
Still the GOAT moment in this channels history
King Kamali did rack pulls heavy in his videos from 2002.
tuning in to the alliteration station
Off topic but,
Remember watching some of your older videos saying that when you train hard eventually you get injured. Well wondered why i hadnt yet then a month ago i over worked my bicep tendon that goes to my elbow. Had to reduce weight down to 10% and made my way up every work out. Was pretty funny honesty.
10:49 I will be getting a injury , thank you Mr geo
Training to pick up that gold bar filled suitcase with ease!
my rotator cuff got injured just watching the ahnold press and dumbbell pullover
That's weird as they're fairly easy on it...maybe should strengthen it up a bit.
I love doing bench, easily my fav quad exercise
I never got the hate on the ab exercise you talked about. It feels great, the stretch and the contraction are great, and it feels really smooth to do at the end of a workout.
what do you think of scapula rows(dumbell on seal bench) compared to normal dumbell rows
I can already tell the db pullovers are here