If you're looking to get sassy and massy, grab a copy of my book. I CAN'T promise an inch on your arms or any results at all...that's on YOU to put in the work. However, it will give you some great ideas to maximize your efforts. Includes: -Detailed Programming Advice on How To Write Your Own Training Plan -HUNDREDS of Exercises (With pictures+descriptions+how to program them) -How to Bitch Slap your Plateaus -Injury Risk Reduction Advice -Cardio to Drop Fat+Increase Work Capacity -Multiple Full Templates and MUCH MORE! Check it out, it's not even hundreds of dollars like SOME in the fitness industry charge... www.verityfit.com/product-page/sweat
Hey man, just wondering what vpn ur using in China? Cuz last time I went back I used NordVPN but that was useless, couldn't connect at all. Also, I am loving ur content, and it has been a great help in my journey to greatness!
Very refreshing to see you put out legit advice for arm training. It’s always either “add an inch in a month” or “just do compound lifts for arms” from most people on social media.
Yea I used to think that compounds would be enough but they typically aren't getting the same range of motion or stretch especially for some areas. Especially for the triceps long head, bench pressing isn't going to do much.
@@GVS I do find the overhead press hitting my tricep long head pretty hard. I do agree with overhead extensions being king even though I have to modify it due to elbow issues.
@@XTheSpartanX7 if you have resistance bands you can try doing high rep pushdowns with them. i used to have elbow tendonitis so i stopped doing any tricep exercises and replaced them with the band pushdowns, gets a lot of blood flowing there and helps it recover. i dont know if your elbow issue is related to tendonitis but this might help
I love that idea of having an upper/lower/bro split, either resting or repeating at the end. Super cool format. Seems simple, fun, effective, and adaptive.
It’s pretty much the same as the Arnold split. Chest/back, legs, shoulders/arms. I love it too because you’re able to hit your big muscle groups twice a week hard, but also hit small body parts more frequently. The only thing I would add is more shoulder/arm work on legs,because those are my two weak points
Great split for us torso dominant types. I avoided emphasizing arms for years due to a fear of becoming a big armed skinny boi, there was a guy in my gym that had huge arms and no development anywhere else and it looked goofy af, respectfully. It backfired on me but I've balanced it out pretty well using Geoffs split. Bro day is just plain fun
A few years back I upped training frequency & volume too aggressively for back & arms for a few months & got biceps tendinitis in both arms as well. I was able to handle it fine in my 20’s, but not so much in my 30’s…..Glad you recovered quickly! PS: Those ultra high intensity overhead triceps extensions clips are classic!
Really solid point. Once you've been training long enough the main limiting factor in arm growth is how well you can mitigate elbow pain. Trying to brute force growth can give you some short term results but if you're in this for the long haul eventually you have to be very smart with how you program around your more vulnerable connective tissues.
@@ragnarok953 Check out Hypertrophy Coach/Joe Bennett, he explains very well the importance of alignment especially in hinge joints like elbows and knees. Trying to get the most out of the least is key, really really work hard on executing proper form on movements that feel good for you while also keeping a high degree of intensity/effort, to squeeze as much as you can out of relatively fewer sets. If you want to prioritize arms for a while perhaps consider backing off a little on your heavy presses and rows, since your joints recover more slowly than muscle tissue. Joe's probably my favourite resource for this kind of stuff, his content is geared more towards advanced folks but the principles are all sound and can be applied to most anyone. John Jewett is also excellent when it comes to training longevity. Good luck mate!
"You're doing dropsets to avoid failure rather than to go past failure." This is so true. I think if you have the time, it might be better to do an extra set or another exercise instead of doing drop sets if someone (for whatever reason) doesn't want to go to true failure on arms.
Amazing gainz in a year for someone with your amount of experience! My favorite clips are your overhead tricep extensions when you get that look in your eyes, that I am getting this last rep no matter what rope! IMO, your distance running background probably has helped you pushing yourself past where someone else's mind would want to quit. Distance and long TUT reps are mental and sprints and 1RM are quick power expression. I wonder if you would ever want to do a video on mentally overcoming the voice that tells you to stop a set and push past that wall like a distance runner learns to do over time?
I love how you look at training splits as mailable to the individuals needs, and not just choosing one of the standard ways of doing things. Something people should consider when looking for a custom plan or coaching. 👍💪
GVS and NH are the two natties I trust to give arm training advice solely because 90% of the other fitness youtubers giving the advice have small arms. Walking the walk is important.
17" natural arms here. Training them with 5-6 sets per week (2-3 sets per session, not including resisdual volume from pressing/pulling) worked wonders, rotating variations every 6-8 weeks on average to prevent overuse and build them from various angles
@@naughtiousmaximus7853 The residual volume from my pushing/pulling wasn't factored in, generally, each set of pressing counts as a 1/2 set for the triceps. And same goes for pulling with the biceps
As someone with very stubborn triceps who emphasized these movements during their bulk, can say for sure these are awesome tips. Unfortunately my triceps still suck but these movements did more for them than anything else. Hopefully with a few more bulks I can get on this level lol
I've got the opposite problem. Despite having very long arms (6'8 wingspan at 6'2 in height) my triceps seem to grow no matter what I do, but my biceps take special attention to grow.
@@narayasuiryoku1397 Oh really. So barbell rows, low rows, chin ups, pullups, lat pulldowns, dumbbell rows, seated cable rows, tbar rows, etc... don't work your biceps? There are just as many compounds that work biceps, learn some basic anatomy before you go trying to be a smartass because you clearly didn't even understand the point of my comment. I can do no direct work for triceps EVER and they still grow yet it's difficult for me to get my biceps to grow whether I use heavy weight or moderate weight, high reps or low reps, higher frequency with less intensity or lower frequency with higher intensity, or even adjust every single compound possible to put more emphasis on the biceps.
It's always the kids with the anime pfps and 4 months in the gym acting like they've got some sort of physiology degree and decades of experience. I have 16 years of lifting experience, a DPT, and a Ph.D in Evolutionary Biology. Pretty sure I know how to target the biceps. That doesn't mean they're just going to magically grow at the same rate as some of my genetic strong points as I approach my genetic potential.
I'm 50 been going to the gym for 3 months. Have increased my arms by 3cm so hearing this has made me feel good and given me a realistic idea what to expect as a natural as I think I have slowed already.
After watching this video I put 1/4" on my arm in under a month. It will slow down as I get bigger but jumping from 13.5 to 13.8 is no issue at all. This is after a year of lifting and listening to people about "overtraining" so I had only been doing 4 sets a week of triceps and biceps. The days of my torso dominance are numbered. Big arms incoming. Thank you for the continued inspiration GVS. I am tired of settling for less and reading everyone talking about how limited naturals are and how slow progress has to be.
Glad you got straight to the good info, bulking is such a good tool to really put on mass and break through plateaus. I've absolutely blown up my arms and legs from my current bulk, it's like noobie gains all over again
My movement that helped me build good arms was the close grip bench press. I don’t have 17 inch arms (yet) but I started at 11.2 inches, being a shorter guy with very skinny wrists (barely over 6 inches). I’m now at 16 inch arms at 15% body fat close grip benching 105kg for sets of about 6/7 reps. Think with my frame limitations 18 inches lean is out of the question but defs want to chase 17 inches in the coming years 💪🏾
My arms were always my best bodypart and i trained bis and tris both 18 sets per week (only isolation) but recently i implemented close grip bench and trained biceps 4 times a week with just 3/4 sets each session and have been seeing again great results and stretchmarks for the furst time in my arms
I got an inch also in a year at age 54, I was surprised that I did it without going crazy, just steady, when I was young I would push super hard and so I'm surprised that just being really steady works very good. So hope that helps someone who lacks motivation but can just at least show up.
Good to see this from an experienced natural. I've only increased by 1cm in the last year. Google answers saying 3 to 6 months. It's frustrating to read so much out there that isn't true or for roiders.
Thank you for being honest about everything from weight gain to time frames.. every other youtuber says oooh gain 1.inch in.30.days blah blah.blah.... well I been 14 months stuck at 16.5. Maybe with this info from you I can get an inch in the.next 12 months.... just gotta keep pushing!!!!
Its doesnt matter how you do it or where you do it, consistency will always beat technique and nutrition to get you the gainz from years and years of constant training and healing.
YAAAAAAYYYY. thank you geoff. this video not only talks about how volume and exercise selection are essential for growth in this are but also how BALLS TO THE WALLS intense you should be taking these safe isolation movements. I'm trying to get Guts' physique (5 year long term goal) and his arms dwarf his shoulders and that look is something i love and strive for. And this year im trying to get to 14/15in arms, so this video will indeed be helpful
That overhead stuff hits the triceps just right. My triceps really popped out when I started doing lat pullovers with a dumbell. I had the nautilus machine right there, and could have hit my lats harder with that, but I was already doing weighted chins twice a week. So I needed other muscles to help. I would get the systemic hit from chins, then do the pullovers supersetted with curls. Arm workouts were not hitting enough in my timeframe so I hit my arms with my lats, and my legs with my traps. It worked out amazingly. I had actually stopped doing that split to get in more front squat volume. It was a bad idea. Im fixing to be back on it.
Outstanding work! Really motivated me to take my arm training seriously and train hard with enough effort and in an intense manner and increase my volume. You’re a huge inspiration for all the natural bodybuilders. You’re so amazing for sharing so much helpful information and wisdom with us and providing such valuable and literally perfect advice. Incredibly phenomenal video. Your experience is quite valuable. 🙌
Good job! After years of training, training and feeding significantly extra to one area for a year is a great way to grow. As far as proximity to failure goes, right on. I use a rep goal system that adds reps then sets then weight. I do fail sometimes. When it's on the last set, I rest for two or three big breaths and do another rep, repeating if needed to hit the last set's goal. For me this keeps it real. Instead of pretending to fail and lowering weight, just breathing and getting back after it right away with the already failed weight, over the years, makes a lot of consistently good effort.
Who is ever gonna judge sth that WORKED! and for an advanced natural trainee at that. Any progress is progress and an inch is sth more than just progress.
So much depends on what you do outside of working out. Manual labor jobs will definitely play a part in recovery and over use injuries. If you're just a desk jockey then it's easier to add more volume.
Good to know I’m mostly doing the same thing. I finally decided to include an arm day into my training as a way to just purely focus on them and creating as much muscle damage as I could using isolations. And since the arms are a priority of mine I have that day at the beginning of the weak. I also have basically the same movements on triceps, little bit less with biceps. Typically 3 exercises and with tris I do two overhead variations, and one push down. With biceps I do like the standing barbell and dumbbell incline curls. Not so much a fan of spider curls, they just don’t feel that comfortable to me. But I actually do what I call the face curl where you set up like a face pull but then you’re just curling to your face. Correct me if I’m wrong but I believe this helps with the long head, or peak of the bicep? Not sure but something about having the elbows up in front of you like that hits different.
For the first time you had me wondering if you were fooling us about your natty status. Cause bro, you're fucking huge! I've totally raised the bar on what I think is possible now. Exciting times.
watching this gave me arm training motivation to train more arms I got big triceps but I don't train biceps much I see the effect you made so I wanna do more and get big arms I had big biceps in the past now is time to grow them back to be strong and big
@@benbruen7557 my arms are quite fine after each session, completely recovered even after the upper body days, i do forearm isolation exercises on the lower days so that my deadlifts aren't affected and that's basically all I've observed so far edit: i don't do compound movements like close grip chinups, close grip bench etc on the arm days i just like doing arm days like that
@@anandhua.b4589 I see that’s well done. I hit do PPL rest UL then an arm day then I rest. I just think splitting up the volume a little more would be more beneficial but if it’s working it’s working To add I’ve been training a year and a half and people ask me if I take steroids because of my shoulders/ arms not trying to flex just saying I might’ve stumbled into something good
I added incline bicep curls into my program recently and I went hard the first day. The next couple of days I couldn’t extend my arm fully lmao. So I feel you there with having to watch the amount of volume with them. However, my body did get adjusted over time now I can bang out set after set with little issue. Thank you for this information it is extremely valuable to people wanting big arms like yourself!
I noticed i have seen better results doing less sets overall in the week but going to failure or 1 rir on almost every set, I'm still growing 7 years into natural training
Noice video as always. Biceps:- I really like those o.barbell curl damn i can feel the biceps working. I do one set for strength with good technique. Dumbbell curl Hammer curl/reverse sometimes. Triceps:- Pushdown Overhead Close grip (Helps in bench) Jm press I feel my anterior delts crying whenever i try dips and try to go a little bit more dip. And of course the bulking advise is legit. My strength + arm 📈📈.
What people don't understand with injuries is that if you want to actually progress you really have to push yourself, when you push yourself, you're probably going to get injured from time to time. If you stay long enough in the game, you will discover that yourself, or you won't grow much.
If you have bad arms then give them their own day. For triceps you need to do a overhead tricep movement, a pushdown and a skull crusher movement. For biceps I'd do a preacher curl, a front double bicep curl in the cable cross and a incline curl. Work in 10-15 reps for 3-4 straight sets per movement. It ain't harder than that.
I brought my overhead extension from 110 for 10 to 180lbs for 8 and that brought my arms from 15 inches to 16 inches. Now I’m struggling to get to 17 lol. Gonna try to add in more volume with my biceps as they’re not growing at all.
I’ve been enjoying 18 sets of bis and tris for a while now. 3 sets with 2 exercises or 4 sets of 1 and 2 on the other, every other day on an upper lower split, alternating the exercises to avoid overuse. Easily supersetted to fit in the upper day.
I just made this split a couple weeks ago. Nearly identical and yeah. Im arms already have grown half an inch in a month. I was doing like 6 sets of tris and bis for a week at the end of workouts for years. Now actually doing arms first twice a week at 16 sets each side. I guess it literally sparked noob gains as i was at 17.5 now 18
Honestly what's been working for me over the last couple months is just spacing out some high volume throughout the week. Do some bicep and Tricep isolation work almost every day, just auto regulate your recovery. In my experience my arms basically never get tired.
Athlene X said I can put an inch on in 22 days. With his advice I was able to put on 2.7 inches in only 27 days AND I used fake weights to do it. Amazing, just A-maz-ing!
You're still in Shenzen right? I'm in Hong Kong, what's your diet like there? Rarely hear you talk about it. Do you do most of your own cooking? I find the food in restaurants here so greasy and usually small protein portions and a bucketload of rice.
![Mariah Carey - We Belong Together [American Music Awards 50th Anniversary Special]](http://i.ytimg.com/vi/UnO2m2BEXDU/mqdefault.jpg)
If you're looking to get sassy and massy, grab a copy of my book. I CAN'T promise an inch on your arms or any results at all...that's on YOU to put in the work.
However, it will give you some great ideas to maximize your efforts.
Includes:
-Detailed Programming Advice on How To Write Your Own Training Plan
-HUNDREDS of Exercises (With pictures+descriptions+how to program them)
-How to Bitch Slap your Plateaus
-Injury Risk Reduction Advice
-Cardio to Drop Fat+Increase Work Capacity
-Multiple Full Templates and MUCH MORE!
Check it out, it's not even hundreds of dollars like SOME in the fitness industry charge...
www.verityfit.com/product-page/sweat
ELLO geoffrey. Thank you for your service acknowledging our NH sir.
@@dustencross357 no, not really. Just too much stretching type exercises to failure.
Hey man, just wondering what vpn ur using in China? Cuz last time I went back I used NordVPN but that was useless, couldn't connect at all. Also, I am loving ur content, and it has been a great help in my journey to greatness!
Very refreshing to see you put out legit advice for arm training. It’s always either “add an inch in a month” or “just do compound lifts for arms” from most people on social media.
Yea I used to think that compounds would be enough but they typically aren't getting the same range of motion or stretch especially for some areas. Especially for the triceps long head, bench pressing isn't going to do much.
+1, plus the weight gaining aspect. No one will put 1 inch to their arms just by squeezing extra harder at the top of a curl like many preach
@@NunoAlexandreMB FuLl RaNgE oF MoTiOn bRaH EcCeNtRiC brah
I love training arms I just got them big from 3 really good isolations that's all
@@GVS I do find the overhead press hitting my tricep long head pretty hard. I do agree with overhead extensions being king even though I have to modify it due to elbow issues.
@@XTheSpartanX7 if you have resistance bands you can try doing high rep pushdowns with them. i used to have elbow tendonitis so i stopped doing any tricep exercises and replaced them with the band pushdowns, gets a lot of blood flowing there and helps it recover. i dont know if your elbow issue is related to tendonitis but this might help
You don't even need to make jokes anymore, just loop that first overhead cable tricep extension footage thorughtout the whole video and you're gold 😂
I love that idea of having an upper/lower/bro split, either resting or repeating at the end. Super cool format. Seems simple, fun, effective, and adaptive.
It’s pretty much the same as the Arnold split. Chest/back, legs, shoulders/arms. I love it too because you’re able to hit your big muscle groups twice a week hard, but also hit small body parts more frequently. The only thing I would add is more shoulder/arm work on legs,because those are my two weak points
Great split for us torso dominant types. I avoided emphasizing arms for years due to a fear of becoming a big armed skinny boi, there was a guy in my gym that had huge arms and no development anywhere else and it looked goofy af, respectfully. It backfired on me but I've balanced it out pretty well using Geoffs split. Bro day is just plain fun
A few years back I upped training frequency & volume too aggressively for back & arms for a few months & got biceps tendinitis in both arms as well. I was able to handle it fine in my 20’s, but not so much in my 30’s…..Glad you recovered quickly!
PS: Those ultra high intensity overhead triceps extensions clips are classic!
Really solid point. Once you've been training long enough the main limiting factor in arm growth is how well you can mitigate elbow pain. Trying to brute force growth can give you some short term results but if you're in this for the long haul eventually you have to be very smart with how you program around your more vulnerable connective tissues.
@@Shane756 Any tips on how did you aproach training while keeping elbow health in mind?
@@ragnarok953 Check out Hypertrophy Coach/Joe Bennett, he explains very well the importance of alignment especially in hinge joints like elbows and knees.
Trying to get the most out of the least is key, really really work hard on executing proper form on movements that feel good for you while also keeping a high degree of intensity/effort, to squeeze as much as you can out of relatively fewer sets.
If you want to prioritize arms for a while perhaps consider backing off a little on your heavy presses and rows, since your joints recover more slowly than muscle tissue.
Joe's probably my favourite resource for this kind of stuff, his content is geared more towards advanced folks but the principles are all sound and can be applied to most anyone. John Jewett is also excellent when it comes to training longevity.
Good luck mate!
@@ragnarok953 yes switch up exercises...look into trigger points and dont go to failure if u dont have 2.....find what works for you Thor!!
Your triceps are huge. That is amazing. You push borders for natural lifters. Thanks bro.
I needed this. My arms are serioulsy lacking and I find they are becoming a detriment to my other lifts. Congrats on the gains!
How are your arms now? :)
You crack me up everytime with those facial expressions when you push yourself really hard, lmao! Great work!
The way he slides into the frame with his eyes bulging out of his head cracks me up
"You're doing dropsets to avoid failure rather than to go past failure." This is so true. I think if you have the time, it might be better to do an extra set or another exercise instead of doing drop sets if someone (for whatever reason) doesn't want to go to true failure on arms.
Always better to do that if you have the time, drop sets are a great tool for those in a true time crunch
Amazing gainz in a year for someone with your amount of experience! My favorite clips are your overhead tricep extensions when you get that look in your eyes, that I am getting this last rep no matter what rope! IMO, your distance running background probably has helped you pushing yourself past where someone else's mind would want to quit. Distance and long TUT reps are mental and sprints and 1RM are quick power expression. I wonder if you would ever want to do a video on mentally overcoming the voice that tells you to stop a set and push past that wall like a distance runner learns to do over time?
I love how you look at training splits as mailable to the individuals needs, and not just choosing one of the standard ways of doing things. Something people should consider when looking for a custom plan or coaching. 👍💪
Yes it's a must! Being rigid with something that varies as much as people's bodies/psychologies is a recipe for disaster
100k soon buddy. You deserve it!
Also doing incline bench curls I tore my bicep…
3:31 you gotta love the workout face. I'd put Vitruvian workout face as no.1A, and GVS as 1B, it's that good!
I've always loved the clips of you working out to failure in the corner with no sound as you narrate calmly; makes me chuckle
GVS and NH are the two natties I trust to give arm training advice solely because 90% of the other fitness youtubers giving the advice have small arms. Walking the walk is important.
17" natural arms here. Training them with 5-6 sets per week (2-3 sets per session, not including resisdual volume from pressing/pulling) worked wonders, rotating variations every 6-8 weeks on average to prevent overuse and build them from various angles
basement bodybuilding got some good arm training advice aswell. you might want to check it out
Who are you talking about who has small arms? Jeremy Ethier?
@@StrengthHacksCoaching Just 6 sets per week? Isnt that too low?
@@naughtiousmaximus7853 The residual volume from my pushing/pulling wasn't factored in, generally, each set of pressing counts as a 1/2 set for the triceps. And same goes for pulling with the biceps
As someone with very stubborn triceps who emphasized these movements during their bulk, can say for sure these are awesome tips. Unfortunately my triceps still suck but these movements did more for them than anything else. Hopefully with a few more bulks I can get on this level lol
Same
I've got the opposite problem. Despite having very long arms (6'8 wingspan at 6'2 in height) my triceps seem to grow no matter what I do, but my biceps take special attention to grow.
@@liamengram6326 that's how triceps work. They're worked way more by compounds compared to biceps, that's not special.
@@narayasuiryoku1397 Oh really. So barbell rows, low rows, chin ups, pullups, lat pulldowns, dumbbell rows, seated cable rows, tbar rows, etc... don't work your biceps? There are just as many compounds that work biceps, learn some basic anatomy before you go trying to be a smartass because you clearly didn't even understand the point of my comment. I can do no direct work for triceps EVER and they still grow yet it's difficult for me to get my biceps to grow whether I use heavy weight or moderate weight, high reps or low reps, higher frequency with less intensity or lower frequency with higher intensity, or even adjust every single compound possible to put more emphasis on the biceps.
It's always the kids with the anime pfps and 4 months in the gym acting like they've got some sort of physiology degree and decades of experience. I have 16 years of lifting experience, a DPT, and a Ph.D in Evolutionary Biology. Pretty sure I know how to target the biceps. That doesn't mean they're just going to magically grow at the same rate as some of my genetic strong points as I approach my genetic potential.
I strictly watch naturals so seeing your arm size really blew me away keep up this amazing content :)
And you know he's natural, how?
I'm 50 been going to the gym for 3 months. Have increased my arms by 3cm so hearing this has made me feel good and given me a realistic idea what to expect as a natural as I think I have slowed already.
Actually useful content. What a rare sight in this industry and the exact reason I'm subbed. Thanks Geoff.
Honestly wild that you did that, my arms have always been hard to grow so looking forward to some tips
Sound advice on growing the arms.
I approve
After watching this video I put 1/4" on my arm in under a month. It will slow down as I get bigger but jumping from 13.5 to 13.8 is no issue at all. This is after a year of lifting and listening to people about "overtraining" so I had only been doing 4 sets a week of triceps and biceps. The days of my torso dominance are numbered. Big arms incoming. Thank you for the continued inspiration GVS. I am tired of settling for less and reading everyone talking about how limited naturals are and how slow progress has to be.
“I just said fuck it and went heavy”. Love that 😂
Glad you got straight to the good info, bulking is such a good tool to really put on mass and break through plateaus.
I've absolutely blown up my arms and legs from my current bulk, it's like noobie gains all over again
"To dream the impossible dream!...."
Congrats, and thanks for the inspiration!
the most anticipated video in 2022
Ello Geoff, Thanks for your service for acknowledging our NH sir.
Was waiting for this one!
My movement that helped me build good arms was the close grip bench press. I don’t have 17 inch arms (yet) but I started at 11.2 inches, being a shorter guy with very skinny wrists (barely over 6 inches). I’m now at 16 inch arms at 15% body fat close grip benching 105kg for sets of about 6/7 reps. Think with my frame limitations 18 inches lean is out of the question but defs want to chase 17 inches in the coming years 💪🏾
My arms were always my best bodypart and i trained bis and tris both 18 sets per week (only isolation) but recently i implemented close grip bench and trained biceps 4 times a week with just 3/4 sets each session and have been seeing again great results and stretchmarks for the furst time in my arms
Did you train biceps 2 days in a row?
I got an inch also in a year at age 54, I was surprised that I did it without going crazy, just steady, when I was young I would push super hard and so I'm surprised that just being really steady works very good. So hope that helps someone who lacks motivation but can just at least show up.
11:45 This was by far GVS's hardest flex in this video. Great job as always!
Good to see this from an experienced natural. I've only increased by 1cm in the last year. Google answers saying 3 to 6 months. It's frustrating to read so much out there that isn't true or for roiders.
Thank you for being honest about everything from weight gain to time frames.. every other youtuber says oooh gain 1.inch in.30.days blah blah.blah.... well I been 14 months stuck at 16.5. Maybe with this info from you I can get an inch in the.next 12 months.... just gotta keep pushing!!!!
Its doesnt matter how you do it or where you do it, consistency will always beat technique and nutrition to get you the gainz from years and years of constant training and healing.
YAAAAAAYYYY. thank you geoff. this video not only talks about how volume and exercise selection are essential for growth in this are but also how BALLS TO THE WALLS intense you should be taking these safe isolation movements. I'm trying to get Guts' physique (5 year long term goal) and his arms dwarf his shoulders and that look is something i love and strive for. And this year im trying to get to 14/15in arms, so this video will indeed be helpful
18 sets a week with HIGH intensity. No wonder you made so many gains
That overhead stuff hits the triceps just right. My triceps really popped out when I started doing lat pullovers with a dumbell. I had the nautilus machine right there, and could have hit my lats harder with that, but I was already doing weighted chins twice a week. So I needed other muscles to help.
I would get the systemic hit from chins, then do the pullovers supersetted with curls. Arm workouts were not hitting enough in my timeframe so I hit my arms with my lats, and my legs with my traps. It worked out amazingly.
I had actually stopped doing that split to get in more front squat volume. It was a bad idea. Im fixing to be back on it.
I really like the idea of this split. Arm day after upper day solves for hitting Arms more without compromising chest/back.
That bulk was very successful, I’m not sure I’m going to bulk too much but this was a great video
Some of the best advice out there. Great job
Outstanding work! Really motivated me to take my arm training seriously and train hard with enough effort and in an intense manner and increase my volume. You’re a huge inspiration for all the natural bodybuilders. You’re so amazing for sharing so much helpful information and wisdom with us and providing such valuable and literally perfect advice. Incredibly phenomenal video. Your experience is quite valuable. 🙌
Good job! After years of training, training and feeding significantly extra to one area for a year is a great way to grow. As far as proximity to failure goes, right on. I use a rep goal system that adds reps then sets then weight. I do fail sometimes. When it's on the last set, I rest for two or three big breaths and do another rep, repeating if needed to hit the last set's goal. For me this keeps it real. Instead of pretending to fail and lowering weight, just breathing and getting back after it right away with the already failed weight, over the years, makes a lot of consistently good effort.
Who is ever gonna judge sth that WORKED! and for an advanced natural trainee at that. Any progress is progress and an inch is sth more than just progress.
So much depends on what you do outside of working out. Manual labor jobs will definitely play a part in recovery and over use injuries. If you're just a desk jockey then it's easier to add more volume.
Good to know I’m mostly doing the same thing. I finally decided to include an arm day into my training as a way to just purely focus on them and creating as much muscle damage as I could using isolations. And since the arms are a priority of mine I have that day at the beginning of the weak. I also have basically the same movements on triceps, little bit less with biceps. Typically 3 exercises and with tris I do two overhead variations, and one push down. With biceps I do like the standing barbell and dumbbell incline curls. Not so much a fan of spider curls, they just don’t feel that comfortable to me. But I actually do what I call the face curl where you set up like a face pull but then you’re just curling to your face. Correct me if I’m wrong but I believe this helps with the long head, or peak of the bicep? Not sure but something about having the elbows up in front of you like that hits different.
1:07 That selfie is glorious. I'd use it for tinder if I were you. 🤣
Nice profile pic bro
Nice work! Ty for posting
Glad you enjoyed it!
Grats on the 60k!
For the first time you had me wondering if you were fooling us about your natty status. Cause bro, you're fucking huge! I've totally raised the bar on what I think is possible now. Exciting times.
I think Geoff just responds really well to training. Most guys are gonna get crushed doing the same volume and frequency.
@@Soccasteve sure seems like a fuckton. Not the kind of volume i’d try for some time
Another great video.
Good stuff here… love the real results coupled with science
watching this gave me arm training motivation to train more arms I got big triceps but I don't train biceps much I see the effect you made so I wanna do more and get big arms I had big biceps in the past now is time to grow them back to be strong and big
I've been doing almost the same split recently😂
Monday - lower
Tuesday - upper
Wednesday - arms and whatever i feel like
repeat and Sundays rest
Hitting arms day after upper doesn’t seem optimal
@@benbruen7557 why not
@@benbruen7557 only optimal if you’re used to the amount of volume (genetics, cardiovascular level, training experience, recovery)
@@benbruen7557 my arms are quite fine after each session, completely recovered even
after the upper body days, i do forearm isolation exercises on the lower days so that my deadlifts aren't affected and that's basically all I've observed so far
edit: i don't do compound movements like close grip chinups, close grip bench etc on the arm days i just like doing arm days like that
@@anandhua.b4589 I see that’s well done. I hit do PPL rest UL then an arm day then I rest. I just think splitting up the volume a little more would be more beneficial but if it’s working it’s working
To add I’ve been training a year and a half and people ask me if I take steroids because of my shoulders/ arms not trying to flex just saying I might’ve stumbled into something good
Best training content on youtube!
Good Video as always. I also recommend doing skull crushers! I feel like nothing else can hit the triceps so hard.
Congrats on 60k. Still waiting on that fresh rap outro though! Give the people what they want!
I found good training advice on youtube. this is really shocking, I'm not kidding. all I see everywhere else is bs. this is just great
Arms look great bro!
Good work
Always appreciate your vids
Youre too funny Geoff, keep up the good work
I’m glad I’m not the only one who makes those faces. Thanks again for the advice.
Amazing soundtrack for a skull crushers + curls superset
Shoulder strations, savage💪
Triceps/back/shoulders and hammer grip curling strength are my favorite types of strengths(?). you strong triceps so you are a good man
Got halfway through the video before I realized we were talking about arms. I misread the title...
I added incline bicep curls into my program recently and I went hard the first day. The next couple of days I couldn’t extend my arm fully lmao. So I feel you there with having to watch the amount of volume with them. However, my body did get adjusted over time now I can bang out set after set with little issue. Thank you for this information it is extremely valuable to people wanting big arms like yourself!
Incline curls are the GOAT, I love doing a pump movement first (like high rep barbell curls), then doing a stretch movement like incline curls after
That's a lot. I added 4 inches in 10 yrs. I did the same exercises as you.
“It’s not overtraining, it’s overgaining” -Dom Mazzetti
Man look at you, maingaining the right way
Found this guy cause of Alex Leonidas. Now subbed love the content keep it up.
How about a video on forearms
Absolute muscle monster.
I noticed i have seen better results doing less sets overall in the week but going to failure or 1 rir on almost every set, I'm still growing 7 years into natural training
Noice video as always.
Biceps:-
I really like those o.barbell curl damn i can feel the biceps working. I do one set for strength with good technique.
Dumbbell curl
Hammer curl/reverse sometimes.
Triceps:-
Pushdown
Overhead
Close grip (Helps in bench)
Jm press
I feel my anterior delts crying whenever i try dips and try to go a little bit more dip.
And of course the bulking advise is legit.
My strength + arm 📈📈.
Nuclei overload worked!
What people don't understand with injuries is that if you want to actually progress you really have to push yourself, when you push yourself, you're probably going to get injured from time to time. If you stay long enough in the game, you will discover that yourself, or you won't grow much.
I've never clicked on a video so fast when I saw it, then I realized it was about growing your arms
Amazing! Thx alot!
If you have bad arms then give them their own day. For triceps you need to do a overhead tricep movement, a pushdown and a skull crusher movement. For biceps I'd do a preacher curl, a front double bicep curl in the cable cross and a incline curl. Work in 10-15 reps for 3-4 straight sets per movement. It ain't harder than that.
Louie Simmons recommended banded curls, tricep ext, ham curls, and RDLs for tendon work.
I brought my overhead extension from 110 for 10 to 180lbs for 8 and that brought my arms from 15 inches to 16 inches. Now I’m struggling to get to 17 lol.
Gonna try to add in more volume with my biceps as they’re not growing at all.
Idella Court
I’ve been enjoying 18 sets of bis and tris for a while now. 3 sets with 2 exercises or 4 sets of 1 and 2 on the other, every other day on an upper lower split, alternating the exercises to avoid overuse. Easily supersetted to fit in the upper day.
I put an inch on my arm every time I’m pumped so I’ll simply stay on the pump 24/7 365 days a year
10:31 Geoffrey metamorphosis into the grinch
I just made this split a couple weeks ago. Nearly identical and yeah. Im arms already have grown half an inch in a month. I was doing like 6 sets of tris and bis for a week at the end of workouts for years. Now actually doing arms first twice a week at 16 sets each side. I guess it literally sparked noob gains as i was at 17.5 now 18
So he was doing two arm days! Damn, gym bro on another level!
Honestly what's been working for me over the last couple months is just spacing out some high volume throughout the week. Do some bicep and Tricep isolation work almost every day, just auto regulate your recovery. In my experience my arms basically never get tired.
Athlene X said I can put an inch on in 22 days. With his advice I was able to put on 2.7 inches in only 27 days AND I used fake weights to do it. Amazing, just A-maz-ing!
You're still in Shenzen right? I'm in Hong Kong, what's your diet like there? Rarely hear you talk about it. Do you do most of your own cooking? I find the food in restaurants here so greasy and usually small protein portions and a bucketload of rice.
Looking good
Ah, now I see how you got those long arms to look better than most your height. Great stuff.
Schiller Green
Carmen Spring
For such isolations I love myoreps. I do more or less all my arm/ab/calve-volume this way.
Nice, was waiting for this. I've decent arm genetics so want to maximise them.
great video as always ♥
but thing u didn't mention is the forearms !! you did some isolation work ? like wrist curl ?
Not much
I did your 6 day x week split and i got HUGE, didnt sleep enough thought
what is it?
@@dexterealey6563 look up GVS ravage/rampage
Dam man that's awesome I didn't know u where that big I agree must bulk