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.
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!
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.
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"
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
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?
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!
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.
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
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.
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!
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.
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?
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.
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
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!😭
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?
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.
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.
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
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
A quality video, all substance, no fluff.
That's what I aim for!
I could blather on for hours about this, but for videos, like rain, condensation is important!
@@GVS substance abuse it is u will throw out lot of fitness influencers Outta influence binge watching ur content make more videos bruh
and that substance is made out of mask drips.
Classical orchestral music in the background very nice
mixing it up a bit :)
Makes me want to rewatch Berry Lyndon
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.
Workout footage looking great on the new camera!
Thanks, I'm really happy with it! Great investment for sure!
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!
Thanks! I think VLOGs alone are mildly pathetic and so boring. Want to bring USEFUL content along with it.
And never bullshit :)
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.
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"
@@GVS oh okay.. always something new to learn from you buddy. Thanks for the info.. :)
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
Thanks :) it's definitely a more casual style!
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?
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!
Excellent song choice my friend.
Lol I paid too much attention to "look count" meter and had to replay that part :p
I imagine that part will get a few replays haha. I should have put the look count above her head.
One of the best fitness channels out there.
Great info, been looking for this!
Also my multirack just arrived, lets go
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.
Tríceps, bíceps, rear and lateral delts 12-15
Dont get stuck in that 6-12 range. You missing gains
Bring this music to new videos idk why it fits so well
like + subscribe ,, good content Geo keep up the good work & nice (look count) lol
:) thanks and welcome to the channel!
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
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.
@@GVSok
@@GVS never seen a video which answered this rep question so clearly, thankyou
"Wait, can i swear? Shit,
heh fuck it"
Sweet ass gains!!! Thanks Geoffrey for the info
Thay muzic got my going 😂😂
That look count there, damn! haha
When I saw that on film I had to include it haha
Finally someone sweating as much as I do 🥳
Shenzhen humidity...it's April, when it gets to be summer I'm gross.
sweat gang checking in
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.
I think to do rep ranges that are not fun grows character and one will overcome and learn it.
Good point
5:05 my guys is sweating from the mask
My boy was salivating
I love these beautifull gyms. And 8.36 fan that woman down
I typically use 8 reps on rdls for me a limiting factor on high rep rdls is cardiovascular endurance
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!
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.
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?
I'd say this varies more by personality than training experience, some people just like more variety. Others like the stability of consistency.
How many days do you think you'll take to 1) gain back your `old' strength, and 2) to hit gain `new' strength?
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.
@@GVS watching every episode as soon as you upload it!
@@ernestlow204 Awesome, glad you like them! Any feedback please let me know, I'm learning as I go!
Geoffrey Verity Schofield start with a cooking series 😂😂 I got no complaints man, can’t do it better than you:)
@@ernestlow204 hah, cooking might be tough in this small apartment. Maybe when we move to a bigger place.
Great video! What would you say is the ideal rep range for push ups?
What muscles are worked by those back extensions at 3:20
5 by 5 on compound and 12 plus reps per sets on isolations
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.
YES
10*3 for lat raises? hearing that made my elbows hurt
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
For beginners, I suggest 3x per week, yes, as they just don't recover that fast.
@@GVS ooh anyway amazing content brother
@@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?
Damn, they got the heater on in that gym? You're completely dripping with sweat lmao
Can you make a video on muscle imbalances ?
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!😭
It's fine occasionally. If it causes pain maybe avoid it.
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?
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.
Will performing 5 reps to failure produce the same stimulus as doing 50 or more reps to failure?
As long as you are failing each set, you won't fail gains ;-)
I really miss the back raise. I was making great progress on it as well. Sigh!
Great Video, Ive subsribed. Do you live in China? Are these dumbells kilos or lbs?
Welcome! They're all kilos
How come you don't do your lateral raises in the scapular plane? Wouldn't that hit the side delts dramatically more?
I've moved more towards that, this video is like 2 years old.
@@GVS cool! Good to know, I was worried my info was wrong
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.
which rep range will increase my credit score ?
Fukn oath you can swear bro!!
Probably will get band
I stayed tuned because of the Beethoven (relegated to background music RIP).
What does it mean "to periodize your training"?
To break your training into different periods, focusing on different goals at different times, in this case different rep ranges.
Look damn sexy!! Man what a funny line
Lifting is the stimulus....Food is the Money.....
Hi, there, brother. How much do you weigh right now? And what is your height?
Right now. 87kg 1.83m
did this video ever get dinged for using Beethoven?
Ok. Just. Do. Ten.
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!
Rep ranges are relevant regardless of individual technique. Keeping overly strict form is a good way to go nowhere.
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
6:30
The music choice was bad
Hello sir is it possible to increase neck size?my neck is too small
Yup, will have a video on that some time!
@@GVS thank you sir..we will b waiting.
Listen to heavy metal, headbang, your neck will grow lol.
Dude, what are you doing????
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
Dude, wearing that mask must have sucked real bad.
You caught that chick mirin lol. Do people stare at you like that a lot?
Yes but the women are usually more subtle about it.
Hello but what about leg press?
Usually 10-20. Can get my book that has everything listed out by exercise.
www.verityfit.com/product-page/sweat
Fff.. I’m thirsty myself
The sweat dripping from the ritualistic shame muzzle is distracting.
Yea well it was local law so nothing I could do about it.
Dislike because of wearing a mask.
Interesting reason but you're well within your rights to dislike it for whatever.
Behind the head lat pulldowns? For what?
For personal preference I guess. Not saying everyone should do it.