Best REP RANGES for MUSCLE GROWTH (Gain More Muscle!)

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  • Опубликовано: 7 ноя 2024

Комментарии • 123

  • @johnhawkins3507
    @johnhawkins3507 4 года назад +73

    A quality video, all substance, no fluff.

    • @GVS
      @GVS  4 года назад +14

      That's what I aim for!
      I could blather on for hours about this, but for videos, like rain, condensation is important!

    • @arjunvinayak0916
      @arjunvinayak0916 3 года назад +3

      @@GVS substance abuse it is u will throw out lot of fitness influencers Outta influence binge watching ur content make more videos bruh

    • @tmmnago2722
      @tmmnago2722 2 года назад

      and that substance is made out of mask drips.

  • @devta27111988
    @devta27111988 4 года назад +43

    Classical orchestral music in the background very nice

    • @GVS
      @GVS  4 года назад +3

      mixing it up a bit :)

    • @notbadsince97
      @notbadsince97 3 года назад +2

      Makes me want to rewatch Berry Lyndon

  • @gautamhegde8907
    @gautamhegde8907 4 года назад +21

    Lol I paid too much attention to "look count" meter and had to replay that part :p

    • @GVS
      @GVS  4 года назад +3

      I imagine that part will get a few replays haha. I should have put the look count above her head.

  • @avisingh5327
    @avisingh5327 4 года назад +7

    Workout footage looking great on the new camera!

    • @GVS
      @GVS  4 года назад +1

      Thanks, I'm really happy with it! Great investment for sure!

  • @jamesbedwell8793
    @jamesbedwell8793 4 года назад +20

    Brilliant information!
    In future for stuff like this I think it would be best to match up footage of each exercise with what exercise you’re discussing, like how you did with lateral raises. It helps illustrate your advice.
    Also, loving the sound quality, is it a new mic?

    • @GVS
      @GVS  4 года назад +2

      Yes I'll try to match that up, I need to plan out the videos a bit more. Part of it is that I cannot modify the footage once it is in place without totally messing uyp subtitles, effects, etc. So it can be tricky with this current editing program I'm using. Losing ALL TEXT because I moved a clip really sucks!
      No mic, just talking to my phone, also getting used to that!

  • @beingpanda
    @beingpanda 4 года назад +20

    Hey Geoff,
    Really loved the insight on the need for higher reps for calves. Never really thought of this as such. Earlier I was convinced about the reason for higher rep ranges with calf raises to be the type of muscle fibres, but you seem to have a valid point there. Will love to know more about it!!
    What are your views on CNS fatigue and recovery due to working in the lower rep ranges compared to the higher ones?? I always found a set of 3-5 rep squats and deads to be more taxing mentally as compared to say a set of 10-12.

    • @GVS
      @GVS  4 года назад +6

      This is individual, and there is very little evidence for this "CNS" fatigue. The CNS is very, very durable. Most of the fatigue is peripheral, at the muscles rather than the "center"

    • @beingpanda
      @beingpanda 4 года назад +2

      @@GVS oh okay.. always something new to learn from you buddy. Thanks for the info.. :)

  • @yepespp1664
    @yepespp1664 4 года назад +9

    I like this video format, it's a nice mix between your personal experience of going back to the gym and useful information. Also no bullshit, that's always good. Keep it up!

    • @GVS
      @GVS  4 года назад +2

      Thanks! I think VLOGs alone are mildly pathetic and so boring. Want to bring USEFUL content along with it.
      And never bullshit :)

  • @LixtianShanghai
    @LixtianShanghai 3 года назад +4

    btw, just want to give you probs for your video. i appreciate your down to earth authentic style, much better than other over decorated, product selling, roid up youtubers

    • @GVS
      @GVS  3 года назад +1

      Thanks :) it's definitely a more casual style!

  • @ivanderdev
    @ivanderdev Год назад +2

    I personally get a little bit of inspiration from the PHUL program and do lower-rep works on my power days and higher-rep works on my hypertrophy days. Works great for powerbuilding and progression.

  • @trev6664
    @trev6664 2 года назад +2

    Excellent song choice my friend.

  • @goratron1
    @goratron1 Год назад

    One of the best fitness channels out there.

  • @rad_98
    @rad_98 3 года назад +3

    Bring this music to new videos idk why it fits so well

  • @krischanlive
    @krischanlive 2 года назад

    Great info, been looking for this!
    Also my multirack just arrived, lets go

  • @roelvervoort3915
    @roelvervoort3915 Год назад +1

    Thay muzic got my going 😂😂

  • @shaybarbashacta
    @shaybarbashacta 2 года назад +1

    "Wait, can i swear? Shit,
    heh fuck it"

  • @danieltemelkovski9828
    @danieltemelkovski9828 3 года назад +1

    Son of a btich, I just spent like half an hour going through Beethoven's 3rd symphony trying to check if that's what I was hearing in the background, and then I decided to check the video's description and to see it already listed. Hah, truly the the fool does last what the wise man does first. (In my defense, most content creators in the fitness biz wouldn't think to include that detail. But Geoffrey ain't most people - the dude thinks of everything.)
    PS - my guess wasn't that far off, at least I got the composer right. I knew I'd heard that piece before and it was driving me crazy not being able to pin a name on it. There's a series of youtubes on this topic, playing a well known portion of better known pieces and giving you time to guess before revealing the name. It can be so damn maddening to recognize the music but be unable to name it, and it's not like you can google for the lyrics or something.

  • @formalistick
    @formalistick 2 года назад

    Great video! What would you say is the ideal rep range for push ups?

  • @Shaggy00exe
    @Shaggy00exe 4 года назад +3

    Using dynamic double progression I keep my rows in the 8-10 range, one day I do 6 to 8 on seal rows. For ohp I have two days of 8-10 and one day of 5-7, I also do that for my squats. And for dips I keep on the 8-10 range, I use it as a accessory for the ohp. Lunges, rdl, GHR, etc I keep the range from 8 to 10 or 10 to 12.

    • @Shaggy00exe
      @Shaggy00exe 4 года назад +2

      Tríceps, bíceps, rear and lateral delts 12-15

    • @piotrproszewski3977
      @piotrproszewski3977 2 года назад +1

      Dont get stuck in that 6-12 range. You missing gains

  • @gambet0007
    @gambet0007 4 года назад +6

    That look count there, damn! haha

    • @GVS
      @GVS  4 года назад +3

      When I saw that on film I had to include it haha

  • @iulian844
    @iulian844 4 года назад +1

    Regarding the bicep dumbell curls at around minute 7:30, isn't more beneficial to rotate your wrist inwards a bit sooner than that? I think the way you showed them might be a mix of hammer curls with regular curls. I'm very interested in your view point. All the best!

    • @GVS
      @GVS  4 года назад +1

      Both are OK, the simple reason is that if I internally rotate the wrist too early, the dumbbell hits my leg. So I wait until it is past that. Most important is just that it's internally rotated by the end, and even if it isn't, a hammer curl is still a great movement.

  • @Gabingus69
    @Gabingus69 3 года назад

    Sweet ass gains!!! Thanks Geoffrey for the info

  • @lj3307
    @lj3307 4 года назад +3

    How often should you change exercises or exercise variations? Some advanced guys I've seen switch every 1-2 weeks.
    Does this differ from different stages of training experience?

    • @GVS
      @GVS  4 года назад +5

      I'd say this varies more by personality than training experience, some people just like more variety. Others like the stability of consistency.

  • @alex18735
    @alex18735 2 года назад +2

    5:05 my guys is sweating from the mask

  • @Amr.hunter
    @Amr.hunter 4 года назад +3

    like + subscribe ,, good content Geo keep up the good work & nice (look count) lol

    • @GVS
      @GVS  4 года назад

      :) thanks and welcome to the channel!

  • @sunwukong6268
    @sunwukong6268 4 года назад +11

    Finally someone sweating as much as I do 🥳

    • @GVS
      @GVS  4 года назад +3

      Shenzhen humidity...it's April, when it gets to be summer I'm gross.

    • @cimi93x
      @cimi93x 3 года назад +4

      sweat gang checking in

  • @MohitSharma-uw6zw
    @MohitSharma-uw6zw 4 года назад +3

    That means apart from overhead press, moderate to high reps in every exercise is good enough to build muscles, obviously if you are eating enough proteins

    • @GVS
      @GVS  4 года назад +8

      Basically any rep range can build muscle, there are just certain ranges that might be more time and effort efficient which is different per exercise.

    • @MohitSharma-uw6zw
      @MohitSharma-uw6zw 4 года назад

      @@GVSok

    • @MohitSharma-uw6zw
      @MohitSharma-uw6zw 4 года назад +4

      @@GVS never seen a video which answered this rep question so clearly, thankyou

  • @uptome4399
    @uptome4399 2 года назад +1

    I think to do rep ranges that are not fun grows character and one will overcome and learn it.

  • @keshavkabra187
    @keshavkabra187 4 года назад +3

    Is it okay to do a full body workout everyday.
    As per you reply in one of the questions on quora you said to do a full body workout 3 times a week with each 24-48 hrs of rest

    • @GVS
      @GVS  4 года назад +4

      For beginners, I suggest 3x per week, yes, as they just don't recover that fast.

    • @keshavkabra187
      @keshavkabra187 4 года назад

      @@GVS ooh anyway amazing content brother

    • @Shou_Fang
      @Shou_Fang 2 года назад

      @@GVS I’ve done full body everyday and have gained 5kg in the past 6 months. Is this sustainable or will I have to eventually change it up?

  • @user-en5vj6vr2u
    @user-en5vj6vr2u 2 года назад +1

    What muscles are worked by those back extensions at 3:20

  • @Jeffery-Vanity-Blofield
    @Jeffery-Vanity-Blofield 3 года назад +2

    I love these beautifull gyms. And 8.36 fan that woman down

  • @davidpaulong9135
    @davidpaulong9135 2 года назад +1

    I typically use 8 reps on rdls for me a limiting factor on high rep rdls is cardiovascular endurance

  • @Dan-sw8tg
    @Dan-sw8tg 3 года назад

    Great Video, Ive subsribed. Do you live in China? Are these dumbells kilos or lbs?

    • @GVS
      @GVS  3 года назад +2

      Welcome! They're all kilos

  • @itzdat1guy619
    @itzdat1guy619 2 года назад

    Just what i needed after a bunch of time spent fumbling and second guessing my choices for rep ranges in my program. Two questions:
    For rear delt isolation would you apply the same method as used for lateral delts?
    Do you train your forearms specifically?

    • @GVS
      @GVS  2 года назад

      For rear delt isolation would you apply the same method as used for lateral delts?
      Yea very similar.
      Do you train your forearms specifically?
      Occasionally, not often.

  • @CaptJackAubreyOfTheRoyalNavy
    @CaptJackAubreyOfTheRoyalNavy 2 года назад

    Damn, they got the heater on in that gym? You're completely dripping with sweat lmao

  • @ankushreddy9789
    @ankushreddy9789 3 года назад

    Can you make a video on muscle imbalances ?

  • @Christopher-ko9op
    @Christopher-ko9op 19 дней назад

    I really miss the back raise. I was making great progress on it as well. Sigh!

  • @nicoconcepcion1027
    @nicoconcepcion1027 4 года назад +1

    What'cha think of 1 rep max curls? I see a lot of YTers trying to break a record on it. Tried it a couple times, and I liked it, but I stopped 'cause it wrecked my elbows and wrists!😭

    • @GVS
      @GVS  4 года назад

      It's fine occasionally. If it causes pain maybe avoid it.

  • @tjravend
    @tjravend 2 года назад +1

    How come you don't do your lateral raises in the scapular plane? Wouldn't that hit the side delts dramatically more?

    • @GVS
      @GVS  2 года назад +1

      I've moved more towards that, this video is like 2 years old.

    • @tjravend
      @tjravend 2 года назад +1

      @@GVS cool! Good to know, I was worried my info was wrong

  • @ofueysytukbfdstwwyrg
    @ofueysytukbfdstwwyrg 10 месяцев назад

    Will performing 5 reps to failure produce the same stimulus as doing 50 or more reps to failure?

  • @ernestlow204
    @ernestlow204 4 года назад +3

    How many days do you think you'll take to 1) gain back your `old' strength, and 2) to hit gain `new' strength?

    • @GVS
      @GVS  4 года назад +3

      Really hard to predict. I'd say a month for the former, and maybe another month or two for the latter?
      But yea, this is a first for me.

    • @ernestlow204
      @ernestlow204 4 года назад +2

      @@GVS watching every episode as soon as you upload it!

    • @GVS
      @GVS  4 года назад +2

      @@ernestlow204 Awesome, glad you like them! Any feedback please let me know, I'm learning as I go!

    • @ernestlow204
      @ernestlow204 4 года назад

      Geoffrey Verity Schofield start with a cooking series 😂😂 I got no complaints man, can’t do it better than you:)

    • @GVS
      @GVS  4 года назад

      @@ernestlow204 hah, cooking might be tough in this small apartment. Maybe when we move to a bigger place.

  • @trevas4148
    @trevas4148 Год назад

    YES

  • @szymonfilipczyk8428
    @szymonfilipczyk8428 3 года назад +1

    10*3 for lat raises? hearing that made my elbows hurt

  • @nerf2752
    @nerf2752 3 года назад +1

    which rep range will increase my credit score ?

  • @yasinjamal7517
    @yasinjamal7517 3 года назад +3

    5 by 5 on compound and 12 plus reps per sets on isolations

    • @DevKumar-ex6zb
      @DevKumar-ex6zb 3 года назад +2

      5 by 5 is not sustainable, you aren't pushing your limits and progressive overload would be very slow. Instead, sets of 6 pyramiding up in weight till you can barely get 6 (RPE 9) is better as you will get good volume in as well as push hard on compounds.

  • @iulian844
    @iulian844 4 года назад

    Hi, there, brother. How much do you weigh right now? And what is your height?

    • @GVS
      @GVS  4 года назад +1

      Right now. 87kg 1.83m

  • @janailtongoncalvesdesouza4160
    @janailtongoncalvesdesouza4160 3 года назад +1

    As long as you are failing each set, you won't fail gains ;-)

  • @stephendaedalus6192
    @stephendaedalus6192 2 года назад

    I usually agree with much of your advice, but the opposite here. I am a proponent of periodisation. Then your theory of low ROM demanding high reps, and vice versa... you say calves have a low ROM, I say not if you do them correctly. The smallest ROM is some dwarf like Nippard cheesing a bench press an inch, and that would be 1 rep. You do lateral raises here for high reps, but they've a huge ROM. So, your theory is disproved. It is absolutely about the type of muscle/joint involved. Calves are plantiflexion of the foot, so I know it's ankle, but for that movement it's more like a hinge, and you are on them all day, so generally they respond best to higher reps and a good stretch, like biceps. But for calves or biceps, occasionally low rep sets can be great too. So, as mixing it up is beneficial, I don't like attaching ideal reps to all the exercises. But, if that's your method, go for it. You're getting results.

  • @jozefwoo8079
    @jozefwoo8079 4 года назад +1

    What does it mean "to periodize your training"?

    • @GVS
      @GVS  4 года назад +2

      To break your training into different periods, focusing on different goals at different times, in this case different rep ranges.

  • @alexanderharris324
    @alexanderharris324 2 года назад

    Look damn sexy!! Man what a funny line

  • @89sharlo
    @89sharlo 10 месяцев назад

    I stayed tuned because of the Beethoven (relegated to background music RIP).

  • @stephamkarambasis3421
    @stephamkarambasis3421 4 года назад +3

    Fukn oath you can swear bro!!

    • @GVS
      @GVS  4 года назад

      Probably will get band

  • @mrpink6022
    @mrpink6022 2 года назад

    Lifting is the stimulus....Food is the Money.....

  • @pretty_flaco
    @pretty_flaco Год назад +1

    did this video ever get dinged for using Beethoven?

  • @danstafford5977
    @danstafford5977 3 года назад +1

    Rep ranges doesn't mean a thing when people are reluctant to make their muscles do the work... people would rather Ego lift and get a swelled head!

    • @GVS
      @GVS  3 года назад +3

      Rep ranges are relevant regardless of individual technique. Keeping overly strict form is a good way to go nowhere.

  • @Brewbug
    @Brewbug Год назад

    Ok. Just. Do. Ten.

  • @fisnikukeperaj7653
    @fisnikukeperaj7653 Год назад

    Anyone here in 2023 after that looks count,he could literally get famous from that,and he doesnt,thats what seperates Geoff from other fitness influencers

  • @kbflorida888
    @kbflorida888 2 года назад

    6:30

  • @khampouthaimei5638
    @khampouthaimei5638 4 года назад +1

    Hello sir is it possible to increase neck size?my neck is too small

    • @GVS
      @GVS  4 года назад +1

      Yup, will have a video on that some time!

    • @khampouthaimei5638
      @khampouthaimei5638 4 года назад +1

      @@GVS thank you sir..we will b waiting.

    • @ZachyB98
      @ZachyB98 3 года назад +2

      Listen to heavy metal, headbang, your neck will grow lol.

  • @Mr123Gladiator
    @Mr123Gladiator 6 месяцев назад

    Dude, what are you doing????

  • @rik9833
    @rik9833 2 года назад

    The music choice was bad

  • @skylermccloud6230
    @skylermccloud6230 2 года назад

    Nah dude your exagerrating how much volume is needed for the average person. Lower reps is better cause it put s agreater stress of mechanical tension. Uts like doing a 5 rep failure leg press vs bike pedaling till exhaustion. It's simply a higher load. Another thing that's a nice is cause it's a higher load you need less time in the gym. Even though I disagree with pretty much every word in this video and feel it to be incorrect in my opinion I still like your channel just not this particular video not talking shit just putting in my two cents

  • @cornheadahh
    @cornheadahh 3 года назад

    You caught that chick mirin lol. Do people stare at you like that a lot?

    • @GVS
      @GVS  3 года назад +3

      Yes but the women are usually more subtle about it.

  • @betterlifeptstudio7314
    @betterlifeptstudio7314 3 года назад +5

    Dude, wearing that mask must have sucked real bad.

  • @supamongkolklamolpattana3752
    @supamongkolklamolpattana3752 3 года назад

    Hello but what about leg press?

    • @GVS
      @GVS  3 года назад

      Usually 10-20. Can get my book that has everything listed out by exercise.
      www.verityfit.com/product-page/sweat

  • @tashtant
    @tashtant 2 года назад +1

    Fff.. I’m thirsty myself

  • @thefirmamentalist9922
    @thefirmamentalist9922 3 года назад

    The sweat dripping from the ritualistic shame muzzle is distracting.

    • @GVS
      @GVS  3 года назад +4

      Yea well it was local law so nothing I could do about it.

  • @jz8299
    @jz8299 2 года назад +1

    Dislike because of wearing a mask.

    • @GVS
      @GVS  2 года назад +8

      Interesting reason but you're well within your rights to dislike it for whatever.

  • @Fkgoogelsomeone
    @Fkgoogelsomeone 3 года назад

    Behind the head lat pulldowns? For what?

    • @GVS
      @GVS  3 года назад

      For personal preference I guess. Not saying everyone should do it.