THE ULTIMATE MUSCLE GROWTH TIER LIST (What Matters...And What Doesn't)
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- Опубликовано: 26 июл 2024
- 25 minutes To Break Down Exactly What Matters For Muscle Growth.
Timestamps:
00:00 Geoff Says Hello
00:44 Tier 5 WHO CARES
04:15 Tier 4 MEH
08:13 Tier 3 KIND OF A THING
16:07 Tier 2 PRETTY IMPORTANT
20:44 Tier 1 ABSOLUTELY CRUCIAL
23:42 Summary
24:20 Grab My Book For More Useful Info
Testosterone And Muscle Growth Article:
weightology.net/the-members-a...
Stronger By Science Bench Speed Article:
www.strongerbyscience.com/spe...
Geoff's Fully Custom Training Plans and One-on-one Mentorship?
Email geodude412 (at symbol thingy) yahoo (dot symbol thingy) com
Geoff's Book? (Currently on sale for $15, has 4.7 stars, rave reviews, enjoy!)
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Geoff's Quora? (you probably already know!)
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Grab my book it'll help a lot on your fitness journey. Learn the best exercises, how to do them, how to put them INTO a plan and how to keep butchering plateaus before they even appear, becoming the ultimate badass that you were always meant to be.
www.verityfit.com/product-page/sweat
I love how you plugged the recovery products in the vid 🤣👍.
Just to be clear, I had oats three and a half weeks ago. I also had oats three and a half years ago.
I laughed at the redhead joke
. N
What point were you making about 3 sets of lateral raises? I honestly cant tell if you meant 3 sets is too much or too little.
bruh i just can’t do barbell back squats or bulgarians without my bro slapping my honey buns lol
Whaaaaat
LMAOOOO 💀
Ergh Bulgarian split squats hate those jeffers. Still do them because it makes my legs feel
Bro what the fuck
Thats a real bro
Consistency is in a tier beyond the top, that’s almost the only thing that matters as a natural imo, just my personal experience w lifting
No it's not. It's already in the "absolutely crucial" category so what more do you want? I find it moronic to disacknowledge that and be overfocused on it and rate this over everything else just to feel accomplished about your tiny bubble . It's not more important than sleep, tension on the muscle, progressive overload and all the other factors. You can get away with having some flexibility and not having the same routine, in fact you should try new things. What matters isn't consistency, but rather it's what and how much you accomplish throughout the weeks, months, years, lifetime, and consistency can be a useful tool for that, but it's not more important than alot of other factors and tools, and can be misused.
Yes, it is THE MOST important thing. If you train like a clown and eat like shi but is consistent you’ll grow more than the on and off guy that does everything else correctly
@@Seb2134chill out Seb, he is just saying that without consistency you can’t achieve shi but with a bad diet or meh intensity you can.
@@Seb2134
How are you going to accomplish anything without consistent training? It seems like you're choosing to be obtuse just so you have an excuse to respond negatively to a perfectly reasonable comment.
here's a counter argument, which is of course based on my personal experience of seeing people coming and going through the years- the ones who are "just consistent" are more often than not very intuitive lifters who do most stuff right anyway(and maybe miss a few things too, like sleep sometimes or proper nutrition for example), what i see waaaay more of is other people who are similarly "just consistent" yet they make no noticeable gains through the years. I see far too many guys coming and going everyday,to look at them a year later and they look pretty much the same,gaining nothing after their newbie gains.
if you're just consistent but do not progress at all, do not train hard( ie like a wimp),do not ever get proper sleep-- these things add up so much that "just consistent" wont cut it, especially for those lifters who just dont know any better
As far as tempo goes, I largely focus on a more slow, controlled movement to better focus on form, prevent cheating, and, most importantly, prevent injury. Back when I would not consider my tempo, I would more often find myself with more tweaks and pains. But the slow tempo goes double for the eccentric! Drives me bananas when I see people drop the weight (often followed by a garbage concentric contraction). Great video, man!
Agreed. It also helps you ensure you are actually progressively overloading. If you can get 8 reps slow and controlled and next session you get 9 with the same form you know you’re on track. But when you start throwing the weights around and using momentum who knows if you actually progressed or if you just got more reps because you used worse form.
@@simranbiryani3068 ABSOLUTELY! That’s precisely what I’m getting at 💪🤓
I think the most important factor is control. Avoiding using momentum and etc. It doesn't matter the tempo. What matters is control and tension.
You should be slow just enough to not fuck up your form and avoid momentum. But if your skill, form and control with the exercise are good, you can go faster as long as you don't lose control.
Going deliberately slowly without necessity is, like the guy said, indeed counter productive, because you can get tired way faster without completing even just 1 rep (your nervous system gets tired, and maybe your mind, but your muscles don't).
@@Joao-ur7ey that’s a great way to put it. At the end of the day, controlling the weight is incredibly important. However that manifests may be individual, but for me personally, a slower (or more specifically, focused) tempo works best for ensuring control 😁
I'm not sure why Geoffrey hearted this comment but it's so wrong. Absolutely do a slow controlled eccentric but the concentric should be as fast as possible to make sure you're recruiting all muscle fibers.
Next athlean x video
“Working out, is ruining your gains.”
"Progressive overload and eating clean is killing your gains"
Feels good to know I do all the things in the top 3 thanks to good video content like yours!
Glad to realize that my training tiers are pretty much fine, especially tier 1 that is 100% inline with this video. Although my main focus is strength and then hypertrophy, but still.
I believe that effort level and RPE in tier1 are same thing. RPE/RIR is one of the means to measure effort level. Other means are RM system and percentage system.
Would've been great if you elaborated on junk volume and effective volume as well. Most people just go for volume for its sake and don't get much bcoz effective volume is much less.
This by far is one of the best videos on fitness, going to binge on your channel now!
A lot of people don’t understand rep ranges.
They read an instruction book and it says “10 reps” so. They do a certain lift with 10 reps. They don’t know that the instruction actually mean, to choose a weight at which you get close to failure at 10 reps.
Just doing a prescribed number of reps without going close to failure does not work.
Informative video.
You will always get my view Geoffrey.
Thanks, amazing video. So many people try to convince others that the stuff you put in the lower tiers is at the top when it really isn’t. Like V Shred.
Tier system is very handy for organized people. Good stuff Geoffrey, subscribed.
Tempo training can be useful for maintaining/growing during injury rehab. Re aggravated an old back injury at work and switched from RDL's to tempo cable pullthroughs; the caveat being is that my tempo is probably more like 2 seconds on the negative and 2 seconds on the positive; nothing too crazy like mentioned in the video
The sort of content I genuinely enjoy
Starting a log has made more difference to my training than anything else. I’m extremely competitive so being able to look back to where I was one month or one year ago has significantly boosted my motivation.
I had 150 test for 10 year-ish, lifestyle change at the age of 43 and after 2 years grinding, test-level 550. I feel good and pumped!
what did you do?
@@rubenamri4137 lost 20kg, only home cooked food, heavy meat bias, minimise grains, and vegetable seed oils, train weight+cardio 6-7 days/week, supplements (d+boron+magnesium+zinc).
@@sunshine8556 why minimise grains?
Great great video, I agree with 95% of this information. You earned a sub!
Man, some good nuggets of truth in here. Keep it real :)
Solid list, & I agree with you for the most part (though everyone is an individual, so some of these may vary a bit from one person to another), as a hypertrophy focused program definitely looks different than a strength training focused one…..though I usually prefer a hybrid approach for the best overall results. 💪
Solid list? Lulz. There's another 25 minutes I'll never get back. What a pointless list. Who the hell thinks stretching or warm ups build muscle?
Btw, nice plug for your business with that last sentence
@@GOD-fc2xb You’re right, stretching & warmups don’t build muscle, but doing warmups before any weight training helps reduce risk of injury & can improve the quality of your workout, while stretching after a workout has many additional positive benefits as well (muscle hypertrophy is not one of them). However, stretching or lengthening the muscles under tension is a factor in hypertrophy.
Not sure what you’re talking about with a “plug” for my business??? I simply stated my personal preference, while YOU were the one who oddly linked that to my business somehow…..? Are you trying to advertise what I do????? 🤷♂️
Obviously
@@FitLabb what are the benefits of stretching after a workout ?
You need to upload new videos!!!!
that's one beautiful training log
Yes!! Phenomenal video. When I researched hypertrophy in recent years, I came to the same conclusion on many of these. I'm totally adding this vid to my favs.
Great video bro, definitely educational for novice lifters!
Thanks for the list Geoff
This is Simply Awesome... A really outstanding video 🙏🙏
Lol the edits are getting better and better! Awesome video.
Lol when you first mentioned training log, I thought you meant a literal LOG for Overhead Press 🤣.
"yeah it's pretty important"
Love the tier list videos!
Its good to hear that a mind-muscle connection in squats is nonsense! At times I really tried to feel my quads during heavy squats, but confused and distracted myself 😵💫
The squat is an incredibly complex biomechanical movement. It involves several biarticulate muscles, meaning there's a lot of force distribution going on across joints and muscle groups. It's difficult to truly say what is getting engaged and what is not. It's a core human movement that has been perfected in physique and technique.
Great list!
I would combine Enjoyment, Effort and Motivation, they’re Critical 1.
As always great advice!! Thanks!!
Absolutely great video. No one talks about this type of content except GVS. I have to say that being an older lifter makes lower tiers somewhat more important (as Geoff points out). I need my recovery and joint supplements to make it through my workout cycle. Boswellia extract is a real life potion of healing.
How old are you
@@Spandex08 51
I only disagree with the logging. That’s a key for unlocking tier one items for me. Just knowing what I did in the last couple weeks helps me to find ways to progress the next week, especially with a busy life. Keeps me consistent and motivated as well.
Excellent video sir, I learned a lot.
INTENSITY , loved the pronnunciation
You could've mentioned range of motion as well but besides that great video and I find an important video by that as well because with all those fitness youtubers nowadays saying stuff that could/will potentially hinder the gains of their viewers your video could get them out of that early plateau (if they are going to listen to you obviously).
Great content keep it up
A training log
"I would say it is pretty important"
Doens't put it in the pretty important category🤣
Anyways, amazing video!
XD
haha...actually I did have them in tier 2 initially, moved it down. Depends on your personality, some people don't like tracking stuff.
Nice! I love tier lists
love the content as always!!
2:35 Tempo for me is almost always on the eccentric reminding me to do those slow instead of just dropping the weight / letting it fly down. Or in something like calve raises reminding me to hold the bottom and top positions or pause on a deadlift or bench press. And when i can't stick to the tempo i don't but they're like 'cheat' reps for me to get closure to true failure. Didn't know people slowed down the concentric. portion. I can't imagine a situation that's useful.
Only situation I can think slowing the concentric would be useful is when you're practicing new movement to get it right or perhaps warmup sets so you won't explode the weight a cross the room or something lol
@@randomnumbers84269 lol, imagine benching the bar and throwing it across the gym
The Earth is 4.5 billion years old and we are alive at the perfect time to watch GVS videos
But seriously, we're fortunate to have access to all this good information on youtube, instead of lifting in the 1970s or something
i don't know man... When i was about 15 years old and i trained, i had no fucking clue what i was doing, but i was having fun and i was happy and got some results from pure bestial way of training. Nowdays there is just too much information, that training mentality has completely changed from driven bestial aggressive survival way of training to scientific nerd hobby happy lifting shit...
@@ollvi nerd
@@ollvifr I almost suffered from analysis paralysis
New studies suggest a correlation between mid set stretching and muscle hypertrophy, so it might not be bottom tier. It's still new and needs further studies, but it's worth looking into
Great video, thanks!
Really enjoyed this video. Any chance you could do something similar with exercises for different muscle groups?
Eventually will, yes.
Frequency - smack dab in the middle... I agree with this, and it's a good explanation. I personally only believe in a minimal amount of frequency (2× a week for the upper body; heavy & light days), and I think that the lower body only realistically needs to be trained with high volume 1× a week.
Legs once a year at a maximum.
@@bradturner7678 ...😆
This channel is seriously underrated
Very informative thank you for sharing
Great content
Hey Goff, algo comment! Keep it up bro!
+1 to that. Cheers
Solid contenttttt
Great video
Awesome info
i Don't even do General warm up anymore now , just doing the specific warm up starting light and goes up already makes me sweat enough and warm enough .
Awesome video ty
Informative and funny, thx
To me Intensity and Effort are close to being the same but that's a matter of semantics.
Great video and I think you are correct in everything except supplements. Every one knows Pro Bodybuilders only workout when the camera is rolling and when the cameras stop they don't train at all. Just take tons of protean powder and they make sure to get over 10,000% of the daily recommended vitamin intake. This supplementation is what gives them that massive look ... not working out.
Seriously though, good job! I think if you did everything that you listed at number 1 you wouldn't need 2-5 unless you're a pro and pushing for that "last little bit" that could put you over the top.
Nope. Intensity typically refers to the amount of weight as in heavier is more intensity. Effort is obviously effort. Though I get what you mean and if I say I work out with intensity I mean I'm being intense but that's not typical fitness jargon
This video is what I would call a 'Godlike' tier of fitness videos.
Streching (yoga) helps me sleep so it's higher on my tier list. Good list/video.
Can’t agree more on the testosterone. People vastly overestimate how much it matters in muscle growth. I have nearly 1000 NG/dl and it’s very hard to put on muscle. Androgen receptor density/ sensitivity is much much more important.
Absolutely essential video
Effort is #1 IMO. George Leeman said it best “it always comes down to how hard you try”. Seriously I have seen some crazy transformations with guys eating McDonald’s constantly and barely sleeping just because they were busting their ass in the gym.
*cough* Sause *cough*
Yeah there’s no way they’re making crazy gains with no sleep without saucing. No way a natty has that good of recovery without sleep
"Barely sleeping". Thats not good. More sleep and better sleep quality = better for gains. Assuming ofc you are training hard in the gym as well
Yeh they can get away when they are 25 years and below. Let me know if they can do that garbage when they go past 30! Recovery and nutrition are much more important otherwise forget it!
@@PhiyackYuh Ah well that's good to know because I'm 22. Might just stop sleeping 8 hours and go down to 4 and stop eating with 100% discipline because I guess I can get away with it.... not in 3 years though, eh? Lol such bs
I disagree with the stretching. Injury prevention is key. Your size is determined by not getting set back a lot. This factor is under rated.
Stretching and injury prevention is a veeery tenuous link. Further reading:
www.painscience.com/articles/stretching.php
Indeed. Injury prevention is number 1.
This is pretty eye opening, lately been really prioritizing periodization but for the effort it takes maybe it’s not worth It if I can improve in more important areas
What kind\type of periodization are you doing ?
When he said "you can't even deadlift 315" ... I felt that.
I feel personally attacked 🤣
I just felt like laughing at yall! 😁 joking
I felt bad too initially, then decided to fix things quickly by ordering some plates from Athlean-X.
@@joehernandez3231 lmaooo 🤣
It's 5 plates a side, or go home.
Awesome video man! These tier list videos are very educational and thought stimulating.
Everything on tier 1 and 2 was as I expected. I was surprised with a couple of things in tier 3,4 and 5 though.
For example, I would definitely put the training log in tier 1 or 2. Although technically a training log isn't required, I feel like in reality it is one of the most fundamental things that a trainee needs. "Kind of a thing" associated with the training log just seems wrong to me.
That's fair. Initially it was in tier 2, moved it down later.
I always keep a training log. This way I can knock out some curls or shoulder presses when I’m in a pinch.
I love tier lists and best of and top ten videos my favourite regardless if I agree.
Great vid again, daddy geoff
Dude, lookin buffer than last time in that thumbnail.
my man, you're a master of outangling your own godammn delts boyyyy
I really am lol
I like this kind of content
Great video brother love from India❤.
Best fitness video on the internet hands down
I generally agree. I do love stretching and mobility, but they are generally negligible for most people. They add “to” in some cases, but if you warm up properly with whatever movement, it’s generally not needed. Still like it though 🤷🏻♂️
stretching helps tremendously with recovery and bloodflow to and from the muscle, few studies have shown. so it kinda indirectly is important for hypertrophy.
as well as tempo can actually be a really good way to progressively overload the muscle through time under tension
Thanks!
This video literally teaches u everything A to Z about bodybuilding
Doing a triple on laterals is some pretty drooling, knuckle dragging, watering the grass stuff.
Definitely talk about your more strength stye training sometime
Doctor Doug Mcguff has has quite a lot of success with his approach utilizing time under tension for his patients and clients. Although the caveat is that he's more interested in things like longevity and lifting when you're older. Also for someone who has injuries, especially spinal injuries, time under tension is something you have to do because you just cant put more weight on the bar for progressive overload.
good list
According to *stands up * Frank Zane, strerching a bit between sets helps to develop mind- muscle connection and a better range of motion.
Also he says that having a slower negative can be helpful in the sense that you're challenging your muscles in every way that's available for you.
For example I can't even get close to benching 315lbs but I sure as heck can lower it to my chest.
Anyway man I think this is a great video and an excellent way to sumarize it all up :)
Doing negatives is a common way to induce hypertrophy and strength gains when you're too weak to perform the positive. Pull-ups are a common one. I think negative bench pressing with a spotter who lifts the bar for you is great for developing your mind-muscle connection and technique in the bench press.
stop overthinking and jus go workout lol
he was right to put it in 5 it doesn't really help
The point I am unsure about is the significance of time-under-tension/slow reps... I would love for you to make a video on this. 🙏🏻
Gotta disagree with the Tempo description. It's been proven that during faster tempos, the force required goes down.
Power = Force x Speed.
Just like a car BHP = Torque X RPM.
Slower controlled rep tempos require more force for the chosen load.
Slower rep tempos = longer time under tension.
And, if the load is chosen correctly, even at slow rep tempos it is possible to reach actual failure in the correct rep range. Which means that at slow rep tempos it is possible to train to failure with longer time under tension than faster sets of same reps with greater load. Good for reduction of injuries and joint issues.
you guys really should buy his book.
look at his shirt
It’s what happens after you read his book. Your shirt rips open.
Love this
"Meh" - Geoffrey 🤘
I would argue that timing of food consumption is more "Tier 3" than "Tier 4" and can matter to an extent if it inhibits your ability to train hard (but not when it comes to directly building muscle... doesn't matter that much). If you eat a lot before working out, you might end up throwing up. If you don't eat enough or soon enough before working out, you may feel weak from hunger.
I don't know if I just love to eat too much, but I want to constantly eat throughout the day. Once I approach the 3-4 hour mark since I last ate, I start getting hangry and sometimes lightheaded, making it hard to focus on working out. And I typically eat over 2k Calories before that point with a total of 3.3k/day. That is my anecdotal two cents.
There was that recent study that brad schoenfeld did or maybe just talked about where stretching the calf muscle between sets increased strength and size more than the control or whatever.
Love your videos my guy. Steroids should be higher from a "This helps builds muscle" standpoint, right alongside diet and training, but nice to see them not being pushed on this channel. Otherwise I agree wholeheartedly.
What about reg. speed concentrics (From what I've heard just trying to push the weight up as fast as u can, w/ good form, will result in max muscle EMG activity; not touch and go style, and w/ pauses @ the bottom, but when you push, just push fast), but purposefully slow eccentrics (For eccentric overload)? Additionally, if this would be effective, how would you determine which exercises to do it on (I.e., which exercises have high amounts of tension on the muscle during the eccentric)?
Big questions there, maybe can do a full vid.
Took me a few seconds to get it but the progressive overload joke cracked me up, great video!
Tier 1: Achievement Motivation, Discipline, Sacrifice. Think of the Stanford Marshmallow Study. Having these traits or building them, allows you to achieve your goals. Sacrifice and pain in the short term is work towards the goal. This gives you consistency. It gives you effort. Why do some kids eat the marshmallows rather than waiting? One reason is that they don't care about later. They don't care about themselves. Tier 1: you care about yourself and value your future.
Bro I laughed my ass off when I saw that you put the natural bodybuilder picture on the steroids part😂
the only hypertrophy tier list most people will ever need
YES I'VE BEEN WAITING
10 seconds in, greatest video ever haha
Geoffrey Quick Question, I'm about to get my second Covid Pfizer Shot tomorrow, should I lift tomorrow? Thanks for the great content man, been a sub since 3k.
Not sure I haven't looked into that I suggest researching it a bit.
@@GVS Ok.
I'd put tempo slightly more important. I see lots of people lifting fast as hell to the point where it's just momentum. Especially on the way down if you go very fast it's like you're not even lifting it at all, just dropping using gravity. Also, if you're lifting fast as a maniac and you're done with a set in 5 seconds ( which I see often too *facepalm* ) I doubt the muscle was very stimulated in such a short period of time. Other than that the tier list seems solid.
Edit: I'm talking mostly about isolation exercises. I guess for compound lifts like deadlifts who cares how fast you lift it and lots of people drop the weight down anyway.
Geoffrey, many powerlifting programs prescribe tempo work and I would argue that it is effective for strength training.
Ah true. Have seen it a few times, often on the eccentric. Wouldn't be my go-to but it's a thing, yes.
7:30 would have been the perfect time to show the clip of White Goodman squatting in Dodgeball with his bro!