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@@samuelpepys4887 You ever see a clip of the late great Konstantin Konstantinovs' deadlift? Some guys are fine with hunching the upper part of their back.
12:22: That is so true! I've recently been doing less deadlifts in my routine, and I found my deadlift form improved! All because I wasn't destroying my body everyday with crazy amount of deadlifts that isn't good for a novice like me! This channel is a gem.
they day i realized i can overload and stimulate my erectors, traps, and even lats to a degree from rack pulls at mid shin as good (actually even better from a hypertrophy perspective) is the day i stopped doing deadlifts like they were a requirement. you're spot on about getting better deadlifts by training deadlifts in pieces rather than just deadlifting every week. why do i even need a good deadlift as a software engineer trying to look less like jello anyway?
Great video! I’ve recovered from injuries to both of my knees…and gradually started doing body weight squats and now using 85 pound dumbbells ( I don’t currently have access to a squat rack) and it feels great. Deadlifts have also been great for my back…feels so much stronger I haven’t had sciatic nerve pain in almost a year! At 37, I’m in the best shape of my life and loving it! Your channel rocks!
Spot on! In my humble opinion, these exercises are in the gym surrounded too much with a 'look at me' attitude by too many people. With the logical consequence: too heavy = poor technique = injuries. And the sad thing of all: no hypertrophy.
I mean, if someone's doing a deadlift wrong, just read a book to fix the technique. My squat and deadlift were HORRIBLE before, my lower back would hurt constantly and it made me dread leg day. After reading Starting Strength by Mark Rippetoe, my form improved a lot and my back stopped hurting. I was able to pull a lot more weight after that. No excuses to skip 2 of the best compound exercises 💪. Great video as ever Geoff, keep at it 🎉
For some people, the skill required to learn and don't forget, MAINTAIN the proper form isn't worth the time investment. I can understand that because as for me, my form worsens if I'm not constantly imprinting these patterns into my brain i.e. training them.
I hear you, improving my technique made me forget I ever had low back pain from deadlifts but I train with a guy who literally can't remember more than one cue at a time, so telling him to focus on something messes up everything else; much as I love the big three I told him to fck off to the machines and never touch a barbell.
Lower back atleast straight, drive your knees outside, shoulders back and down, head in axis with back... like, did o forget something? :D Its not the most difficult thing in the world :D
@@mrsevensin438 chest up, shoulder width stance(this works best for me) , pull the slack out of the bar (all these made the biggest diff, big thx to Brendan Tietz)
I would add that in your book you recommend throwing in Back Extensions to complement Squats and DLs whenever possible because "the bottom position of the movement decompresses the spine". So when possible, add that on Squat and/or DL days. Please don't flag my comment as "copyright infringement"! 😂
I have to say out of all you tube fitness channels you area very objective content based channel . This is a great thing. Appreciate the integrity in your content.
I almost always do high handle hex dead’s now. All around better for me in almost every way compared to regular dead’s. Also the belt squat is by far my favorite squat substitute. You can hammer the legs without getting limited by your back like a goblet or front squat.
No one has to do these three lifts... but they are definitely fun to do 🤘 11:50 Also, I was giddy that you threw a clip of the Deeping Wall being blown to bits during the Siege of Helm's Deep from LOTR ⚔
I personally use either RDLs or Good Mornings as my hip hinge movement in my programs as I just find they target my hams and glutes better than a conventional deadlift. For quads I use hack squats and leg press because again I get a much better stimulus in my quads than barbell squats. As for my erectors as before I mentioned I have either the RDL or the Good Morning but also have the Barbell Bent Over Row regularly in my routine
I generally do my compounds first. But maybe people who struggle with learning the basic compounds should go ahead and do their hypertrophy primarily with machines and other isolations, while using light weights to continue working on technique for the compounds. Compounds are fundamental human movement patterns that will especially benefit those who find them hard to execute in a well-coordinated manner. Sometimes starting with a single joint movement like a hamstring curl or a hip flexor hinge can help a beginner prepare to integrate an untrained part of the body into a large compound.
I'm not completely certain about the point that compounds aren't the go to to bring up lagging body parts. In the sense, there're a lot of guys out there who lag in quads and then run a squat specialization program, blow up their squat and their quads in the process. But you're right that mostly an issue with lagging body parts is usually mind-muscle connection if not genetics, and will be solved systematically through progressing on isolation movements.
Currently running your beast program from your book Geoff. I was wondering if I can replace the push press with seated overhead press? I workout at home and my basement where my equipment is ceiling is too low for that exercise.
Yea that should be fine. Speaking very generally, for any of the programs, you can swap stuff from the same movement pattern in and out, just perhaps be careful with higher or lower stress movements (check the recovery cost amount listed for each movement in the first part of the book).
Just when I rotated helms rows back. Loved the edit Mr.Editor. My chest work though became 5 sets competition bench. 5 sets comp bench (5 sec pause on bottom because those judges sometimes...) And spoto bench. All barbell. I do hear the overuse injury thing. And agree. When away from a meet I love non barbell movements
Deadlifts saved my back. About 4 years ago I could barely get out of bed in the morning because of severe low back pain. I started deadlifting and within months I was pain free, and now my back is rock solid.
Nice quality informative content bro!keep it up!!! thoughts on replacing barbell back squat with front squat as my ''meat and potatoes'' movement as a taller lifter?
I'm doing front squats since i am more upright, especially with squat shoes. My back squat looks good morning-ish but thats the only way i can do them with my mobility and long ass legs. I've always found them to be an okay glute exercise. I care less about the variation of squat just choosing one I can progress at.
Are bulgarian split squats a good alternative to regular squats? I train at home with dumbbells and i'm now finding it difficulty and a little risky swinging them up onto my shoulders so i've started doing BSS instead.
Been working out for 10 months and went from a 30kg bp for 12 reps to a 63 one for 12 reps, i am training focusing only on hypertrophy and obviously doing other exercises but my chest grew SO much, its insane
Hey Geoff off topic question but where do you get your shorts from? Just wondering if they're on the net as I can't find any shorts where I live that show the quads off and yours look good and comfortable too.
I think common beginner programs (SL5x5, SS, GSLP) set up beginners for a more difficult time with these movements than necessary. For me personally, I had low body awareness as a nerdy gamer with shit posture when I first started working out but also would really push myself in the gym and quickly got to the point where I was attempting to power my way through 3-5 sets of 5 with close to 100% of my 5RM max, which just did not enable me to think about my form or really use the movements to create hypertrophy and created a ton of joint fatigue/general feelings of shittiness. Of course, it was 95% on me for being an idiot... but I get the feeling that a lot of guys end up in similar positions who start on these LPs. Fast forward a few years and I'm trying to retrain my squat in particular to feel more stable and balanced in the hole, and I'm doing things like easy but controlled sets of 10 at RPE 6 and paused sets at RPE 6-7. Placing a big emphasis on bar speed, the groove/feel of the movement, and filming myself due to having a lateral hip shift due to what I think might be some mild scoliosis. I feel that these movements carry a ton of general hypertrophy and endurance benefits at a higher rep range (8-15) than is typically recommended, and are also safer due to the reduced weight.
It's usually guys on gear who lift extreme weights who tear their pecs. Like that guy who was bench pressing with Larry Wheels; zero mobility and he's a bodybuilder so probably used to higher reps. What the hell was he thinking... 🤨
@@GVS I was following this PPL programme from Dr. Swole’s channel. The exercise variations are good but I feel like I’m not doing enough volume. It’s around 15 sets per day.
@@tarunmishra2 15 should be enough, focus on quality and progression over endless sets. My first year I spent 45min ~4 times per week in the gym. Went from 68kg to 82kg or so. Beginners shouldn't need a ton of volume.
I get insane lower back pumps with deadlifting, but I've been watching Squat University and Alan Thrall on tips and other things to improve technique. I think my main issue was that 1. I was starting too low and 2. I wasn't tight or "puling the slack out of the bar" before the pull. Bracing I've always been pretty decent at considering I train MMA
If you want to be athletic and have more of your strength gains carry over more smoothly to real life, prioritizing compound movements is essential. If you only care about large muscle aesthetics, then your best putting more focus on isolation movements.
I agree with this 100% regarding deadlift and squat, but bench press is all anterior delts, triceps and shoulder pain for me, so I think flys are simply and unequivocally better for pecs. If flys are good enough for Jay Cutler's chest, they're good enough for mine!
For me I have only squatted for a few months and My biggest problem is pressure on my shoulder. I’ve tried adjusting it and my coach said my form looked good but I’m not so sure. So I use a plastic shoulder thing that distributed the pressure a bit. Another thing with squats for me is that my quads aren’t as worked as I’d like which is why I prefer Bulgarian split squats as they are extremely difficult but safe and pain free.
What if a person only focuses on the big lifts and does zero isolation or accessory work? Will it work in the long run? I have a guy in the gym who works that way and he has developed a tremendous physique by doing just that. Arms without curls or tricep work, he does chinups only as a bicep focussed exercise and that worked for him. I feel accessory work is necessary for me, esp for arms and rear delts. Tendonitis in the elbow used to flare frequently before that. What is your view on that coach? Thanks.
My gym is still being stupid and I can't go. Still training at home with dumbbell and pull up bar and gym rings. Want to deadlift and squat. I used to do trap bar dead lift and barbell front squat at gym. I like to doing those movements, I actually enjoyed going to gym to do those 2 movements specifically. Sucks now. Dumbbells not heavy enough for deadlifting. Dumbbell front squats suck, I hate doing them. Any advice for us still stuck at home with no access to the squat rack and barbell? I'm running out of options now. It been a year, doing same movement trying to make more difficult. Can only do more sets and reps until these workouts feel more cardio than muscle building. I wish this stupid covid crap was over! Enough is enough!
Most beginners can execute a bench press better than a push-up depending on their weight status and body composition. The fixed scapula doesn’t make the movement harder on the body, it’s just hard for beginners to get the hang of period because they’re not used to to retracting the scapula while simultaneously doing a horizontal press. You’ll find often times their pressing is very much in the delts and triceps and lacks any significant contribution from the pecs and posterior chain. The deadlift is inherently the safest because you can simply drop the bar if your position is compromised. The squat and bench are loading you from the onset of the exercise and remain loading you throughout it. any kinda dicey position could lead to injury especially in beginners as their kinesthetic awareness is low. Just some input from a personal trainer who works with/has worked with many true novices and beginners. I know this channel might not be geared towards that but I’m just throwing this stuff out there.
Deadlift - Like you mentioned in the video, its a jack of all trades exercise. It doesn't do a good job of targeting any specific muscle. However its the best exercise ever for raising your ego and self-esteem. For almost everyone here, its the only time you will lift 400-600 lbs(180-270 kg) in your life. Bench press - This exercise isn't bad to do(if you got safety rails or pins), just don't f@#king do it as your main chest exercise like everyone does because its so famous. It has super linear and low range of motion. Do cable flys, dumbbell flys, dumbbell press, you can do as much range of motion as your body can handle. Squat - Like you mentioned, it loads up your lower back with a lot of weight. However the exercise practically works out your quads as good as a isolation exercise. If the lower back pressure is a problem, do a variation like hack squats or hex bar squats(my favourite).
Can you talk about what got you jacked, was it hitting baseline strength standards like 100kg squat/bench 140kg dead? Or was it strictly hypertrophy 5-20 close to failure increase in sets over time?
While getting stronger will make you bigger and getting bigger will make you stronger there's nothing about base strength standards that will get you jacked
Hey Geoffrey what is your opinion in board bench pressing in order to bring up the triceps? I have recently switched to it because my chest is very well developed compared to my triceps and also because of me naturally having a quite large range of motion i feel that my shoulder joints get stressed when not using a board.
Squats have been frustrating for me because of the knee pain I've had for a couple months now. Front and back squats have been more challenging and I feel I shouldn't put stress on my knee until it gets better, though I'm afraid of losing progress. Funny thing is I can do Bulgarian split squats just fine. I'm wondering if I should just hold off on barbell squats until my knee gets better and do something else in their place.
I had knee pain when I first began squatting. Nothing horrific, but it definitely hurt. My decision was to see if I can just push through it. In a couple of months it went away and has never returned (it's been years). Was that a good idea on my part? Lol no. I think I just got lucky. The smarter way would have been to do what other people here have suggested, which is movements that don't cause you pain, and then you can periodically test squats to see if they hurt or not.
I don’t do any of them. My lower back shoulders and knees are absolutely fucked. Probably will never do them for the rest of my life. I’m not a powerlifter. There’s no NEED to do them.
In my opinion the only one of these that are worth doing are the squats. You could definitely say that deadlifts could potentially eliminate a lot of low back issues for people, but i think you could say that the deadlift is also the #1 cause of serious injury in the gym. I'd much rather have most people do RDL's or seated Good Mornings. Just my opinion though. And obviously strength athletes should be doing Deads
I did squats with the gym machine and due to poor technic or something because I'm a begginer, I was pushing myself and suddenly felt electrifying pain in my lower back and now I can't bend over from the pain and I experience pain even when I sit down. This happened yesterday. What happened exactly with my lower back? Have I herniated my disc?
No one can say for certain over the internet, but highly unlikely that you herniated your back, your back muscles just spasms hard to protect your spine and it cause horrific pain, start moving right away, walk a lot during days and do romanian deadlifts without any weights at first and slowly, very very slowly add range of motion to your hinge and very very slowly add weight every day. It will heal within a week if you keep moving, but don't overdo anything also. I'M NOT A DOCTOR NOR PHYSIOTHERAPIST, i just have a lot of experience with hurting my back, i've hurt my back many times with loud pop sound in my back and horrific pain and my spine was all twisted, but i just started doing those things that i told you to do and every time within a week the pain was completely gone
if your primary goal is health - as opposed to aesthetics - the deadlift is the one big three exercise you should include. but nine inches off the ground is arbitrary. different bodies, different leverages. use a hex bar if you want. low handle or high. and different hex bars have different heights. but most experts recommend hex bar over barbell for those focused on health, longevity.
All I can say I hope you didn't take this as an offensive comment. I could have worded it better but your information is gold. I would like to see some greenscreen or a better place to film these videos to reach a wider audience. I'm just Karen who complains about video setup etc but I really hope this information reaches a larger audience! Peace!
Squat has fairly high injury rate precisely bc what you said, bracing is really important and you're loading the spine, you really have to make sure you're bracing properly guys unless you want to bust a disk
I used to powerlift and had gotten pretty decent numbers in the big 3. But now I am focusing on hypertrophy and don't care about strength on the SBD and due to an injury in my shoulder i replaced the bench with DB bench variations. Also instead of deads i do RDLs and instead of squats i do Hack Squats. Are those fine alternatives? I decided to stop normal squats and deads because I fatigue quickly doing them and have to do regular deloads.
Quite frankly I find them fun to do, but think unlike a powerlifter deadlifts should be thought of by bodybuilding types as more of an accessory. They add total tonnage ( a fair bit even if just 3x 5) and they have a lot of muscle primed. They are not necessarily great for hypertrophy on their own, but are a great addendum
That video at the 9:00 mark with the poor squat form - the issue with that video is that the latter portion of the movement is mostly just lower back right? The lowering and initial push seem okay.
Would it be stupid if I train every day. I mean not every muscle, but say I am doing each body part twice a week and on the "rest days" I am also doing some heavy bicep curls and tricep extension... almost to failure for about last 3 weeks now. I haven't seen any issue but I am scared if that can cause any problem. Am I stupid to do that bro?
My general recommendation is at least one day totally off from weights per week. You might be able to get away with 7 days a week for a while but there's no particular benefit.
@@GVS Thanks man. I will be honest. The reason I am doing this is because of the pump. I know it's pretty stupid of me to chase the pump as a natural as you said in yout earlier videos and I totally gets it....but man...the temptation to go to the gym and get a strong pump with my gymbros is way too strong.I know this will sound stupid but I find my kind of inner peace doing that with my bros lol. Also its been just about 6 months I have been consistent with my training, so I guess I get a free pass for atleast this much nonsense as a beginner haha.
Something about squats that’s been puzzling me. I can leg press over 4x as much as I can squat (I only do high bar but still), which I guess is fairly normal, but how are my quads getting enough of a stimulus with such a low relative weight? I do both exercises, but I wonder how much of any quad growth I get is really coming from squats
I might be wrong but to my knowledge a standard leg press position focus on quads more than glutes. While squat is more evenly split. And you get a greater range of motion when squatting which is known to be good for hypertrophy. Leg pressing also takes your core out of the movement while with squatting you have to brace and your spinal erector is involved. So squat hits more muscles while leg press better targets, as far as I know
Geoffrey have you ever had pain in your knees when doing hamstring curls? I always get pain on the back side of the knee, propably IT band or something close by. Usually happens when I start to progress and add more weight. Really dont know how to solve it or replace the movement.
It's because of either overstretching or you cheat by using your bodies weight and overload improperly. For me it flares up on my left hamstring sometimes but thats because my right one is more flexible and it only does so if I do a second session of them in a week. Try good mornings or kickbacks instead with just 1 session of something that stretches hamstring. Imo the stretch on exercises is a downside
@@mikeyvesperlick6982 the less range of motion the less pain. I also feel it only in my left knee. It could be one of the reasons you stated, currently doing way ligther weight and slower. Hopefully that fixes the pain eventually so I an go heavier.
@@joojotin slower won't help I know that bro. If you wanna keep doing leg curls you have to either cut it to 6 minutes active time each week and do like 20 rep sets so you don't have to really warm up or cut down range of motion, or use stiff leg or good morning to warm up. Have you tried a lying leg curl machine tho?
@@mikeyvesperlick6982 what do you mean by 6 minutes active time? I got the same problem with lying leg curl. I think its some type of tightness around the hamstring/knee area, but I read its quite hard to stretch/Release. Will have to read more and try to solve the issue. If going light and doing 20 rep sets doesnt solve it I might have to stop the movement. I also think its because of the machine because its built poorly, same one geoff uses in the video, I hate it. I remember using different Seated leg curl machine way back and it was awesome and had no pain at all.
@@joojotin basically you can only stretch a muscle on a given day so much without accumilating inflammation in the tendon, thats per day and per week basis, also depends how hard you stretch and if it is weighted which it is in this scenario. I personally set it so it doesn't stretch at the hamstring at all
I really don't care about powerlifting but somehow my routine has shifted from a different main movement everyday to RDL/Bench/squat twice a week. I just make sure to do them in a more bodybuilding way (RDLs instead of conventional, minimum arch and drive press)
Thanks for the tips. I'd like to ask if you (or others) have footwear advice. Worth getting specialist weight shoes? If so, any recommendations or warnings?
If you work out for general fitness or hypertrophy, you just need a shoe that isn't too squishy - most sneakers/trainers work just fine. The weight you lift isn't as critical as the improvement in reps, sets or weight increases. Energy leaks are more important when the weight you lift is one of the critical objectives. Are you planning to take a crack at serious powerlifting or Oly lifting? It may be worth it to invest in specialist shoes there, especially for Oly, but the shoes evidently have different heel heights. Its like testing out lifting belts - could be expensive unless you can work with other people to find what is best for you. Powerlifters either go for solid, flat-soled shoes (the ubiquitous Converse All-Star "Chuck Taylors") or lifting shoes with heels depending on their squat style. One advantage with the Chucks is they work for deadlifts - you want a flat sole or even deadlift slippers for those. I used to wear work boots for squats but they are no longer allowed in competition, and many gyms prohibit them as well. That is a shame because I have a great pair of hiking boots that would be awesome for squats.
@@BigBlueJake Cheers. I'm getting into powerlifting, but am not aiming to compete, just to use those as a foundation for getting strong. I'm looking for shoes that will minimise injury risk.
@@mindfuldrone If you don't want to mess with using the small weight plates under your heels like GVS does, the heeled lifting shoes might be worth it. If you have good ankle flexibility, then anything that fits well and doesn't slip or squish around will do the job. Have fun getting strong-you won't regret that!
If you see ads, they're going to Office Space...it's a good cause. To support the channel and help the editor keep making some dope edits, grab my book! Has hundreds of exercises as well as detailed sections on how to write your own lifting plan and much more!
www.verityfit.com/product-page/sweat
@@samuelpepys4887 ah my biggest fan shows up again. Guess we know where one of those 3 dislikes came from!
@@samuelpepys4887 where’s the lumber spine? Do I have one even if I’m not a lumberjack?
@@PrivateRUclipsAccount69 he's an internet troll and that's OK, he has no job and so he trolls all day.
@@samuelpepys4887 You ever see a clip of the late great Konstantin Konstantinovs' deadlift? Some guys are fine with hunching the upper part of their back.
@@samuelpepys4887 you seem really restricted mentally (no offense)
You mean a 2 inch rom bench or deadlift isn’t a good muscle builder?
Next you’re going to tell me curls build your biceps
@@MrTas44 curls are obviously a front delt exercise
@@mikeyvesperlick6982 good one dude, haha
@@mikeyvesperlick6982 unfortunately my shoulder is actually the limiting factor in dumbbell curls due to injury lol
@@mikeyvesperlick6982 Jokes on you. The way I swing em they become a glutes exercise
12:22: That is so true! I've recently been doing less deadlifts in my routine, and I found my deadlift form improved! All because I wasn't destroying my body everyday with crazy amount of deadlifts that isn't good for a novice like me!
This channel is a gem.
Can always do light technique work at a higher frequency and you're overloading work at a lower frequency
were you really deadlifting every day? jesus christ bro lol
@@Hellion6325 yeah, consider it as novice stupidity.
@@Punster101 It wasn't stupid if you could still progress every time as a novice.
@@majungasaurusaaaa Doesnt matter if your improving or not. Deadlifting everyday is idiotic, period.
they day i realized i can overload and stimulate my erectors, traps, and even lats to a degree from rack pulls at mid shin as good (actually even better from a hypertrophy perspective) is the day i stopped doing deadlifts like they were a requirement. you're spot on about getting better deadlifts by training deadlifts in pieces rather than just deadlifting every week. why do i even need a good deadlift as a software engineer trying to look less like jello anyway?
As developers we need a strong lower back to carry the entire project, be sure to get your deadlifts in
DEADlift to meet project DEADlines?
@@Ybby999 and shoulders I presume?😁
A good deadlift reduces compile times.
@@craigcode7103 of course, gotta shoulder the entire company after all!
Great video! I’ve recovered from injuries to both of my knees…and gradually started doing body weight squats and now using 85 pound dumbbells ( I don’t currently have access to a squat rack) and it feels great. Deadlifts have also been great for my back…feels so much stronger I haven’t had sciatic nerve pain in almost a year! At 37, I’m in the best shape of my life and loving it! Your channel rocks!
@@ThatWasPrettyFunny thanks!
Back with the Office Space reference! Lumbergh says “if you could do your deadlifts, that would be greeeat…”
I caught that Helms Deep reference. This is the quality content I subscribe for
Your editor needs a raise :D . I don´t believe that this is you.
He needs a new Editor
Dude I'm super happy for you already having 34k subs. Following you since 6k or so. Your content and it's delivery is gold.
Spot on! In my humble opinion, these exercises are in the gym surrounded too much with a 'look at me' attitude by too many people. With the logical consequence: too heavy = poor technique = injuries. And the sad thing of all: no hypertrophy.
I mean, if someone's doing a deadlift wrong, just read a book to fix the technique.
My squat and deadlift were HORRIBLE before, my lower back would hurt constantly and it made me dread leg day.
After reading Starting Strength by Mark Rippetoe, my form improved a lot and my back stopped hurting. I was able to pull a lot more weight after that.
No excuses to skip 2 of the best compound exercises 💪.
Great video as ever Geoff, keep at it 🎉
For some people, the skill required to learn and don't forget, MAINTAIN the proper form isn't worth the time investment. I can understand that because as for me, my form worsens if I'm not constantly imprinting these patterns into my brain i.e. training them.
I hear you, improving my technique made me forget I ever had low back pain from deadlifts but I train with a guy who literally can't remember more than one cue at a time, so telling him to focus on something messes up everything else; much as I love the big three I told him to fck off to the machines and never touch a barbell.
Lower back atleast straight, drive your knees outside, shoulders back and down, head in axis with back... like, did o forget something? :D Its not the most difficult thing in the world :D
@@mrsevensin438 chest up, shoulder width stance(this works best for me) , pull the slack out of the bar (all these made the biggest diff, big thx to Brendan Tietz)
@@Soso-ip8mg i need nearly sumo, it is most comfortable to me :)
Can't beat the quality of information from your channel Geoff, keep it up!
I would add that in your book you recommend throwing in Back Extensions to complement Squats and DLs whenever possible because "the bottom position of the movement decompresses the spine". So when possible, add that on Squat and/or DL days.
Please don't flag my comment as "copyright infringement"! 😂
I'll try to keep my copyright infringement team off your back but no promises!
Your in deep trouble
Quality information, comedy, and references. What's not to love about this channel?
Crazy numbers on those bent over rows Geoff! Great vid as always.
his squat and dl are pretty paltry given the number of years he has trained.
@@tassivemitties username checks out
I have to say out of all you tube fitness channels you area very objective content based channel . This is a great thing.
Appreciate the integrity in your content.
Didn't have anything to comment so did it for algorithm's sake! Love you Geoff, my lifting Guru. 💚
Any video with a clip from Office Space = automatic thumbs up.
I almost always do high handle hex dead’s now. All around better for me in almost every way compared to regular dead’s. Also the belt squat is by far my favorite squat substitute. You can hammer the legs without getting limited by your back like a goblet or front squat.
It's clips like the helms deep one which is why your my favorite fitness youtuber.
That helms row lord of the rings clip was perfection 😂👌
I’m not stopping Geoffrey
No one has to do these three lifts... but they are definitely fun to do 🤘
11:50 Also, I was giddy that you threw a clip of the Deeping Wall being blown to bits during the Siege of Helm's Deep from LOTR ⚔
What better clip to put a Helm's Row into? :)
If you don't do those three lifts plus an overhead press, you won't maximise your muscle size.
I personally use either RDLs or Good Mornings as my hip hinge movement in my programs as I just find they target my hams and glutes better than a conventional deadlift. For quads I use hack squats and leg press because again I get a much better stimulus in my quads than barbell squats. As for my erectors as before I mentioned I have either the RDL or the Good Morning but also have the Barbell Bent Over Row regularly in my routine
I generally do my compounds first. But maybe people who struggle with learning the basic compounds should go ahead and do their hypertrophy primarily with machines and other isolations, while using light weights to continue working on technique for the compounds. Compounds are fundamental human movement patterns that will especially benefit those who find them hard to execute in a well-coordinated manner. Sometimes starting with a single joint movement like a hamstring curl or a hip flexor hinge can help a beginner prepare to integrate an untrained part of the body into a large compound.
I'm not completely certain about the point that compounds aren't the go to to bring up lagging body parts. In the sense, there're a lot of guys out there who lag in quads and then run a squat specialization program, blow up their squat and their quads in the process. But you're right that mostly an issue with lagging body parts is usually mind-muscle connection if not genetics, and will be solved systematically through progressing on isolation movements.
12:07 I prefer to hear as "if you're only doing deadlift for your back, you're definitely missing out on some sweet ass-gains"
Another comprehensive upload, thanks coach!
Heavy squats at 150% 1 rep max everyday! "If your knees ain't cavin', you're misbehavin!"
Currently running your beast program from your book Geoff. I was wondering if I can replace the push press with seated overhead press? I workout at home and my basement where my equipment is ceiling is too low for that exercise.
Yea that should be fine. Speaking very generally, for any of the programs, you can swap stuff from the same movement pattern in and out, just perhaps be careful with higher or lower stress movements (check the recovery cost amount listed for each movement in the first part of the book).
For OHP/Push press, I take my barbell upstairs, clean it and press like that. Try it.
I hear ya about the low ceilings. I gotta line up with the spaces between the stringers!
Just when I rotated helms rows back. Loved the edit Mr.Editor. My chest work though became 5 sets competition bench. 5 sets comp bench (5 sec pause on bottom because those judges sometimes...) And spoto bench. All barbell. I do hear the overuse injury thing. And agree. When away from a meet I love non barbell movements
Get ready for some explosive gains!
Great video man
Deadlifts saved my back. About 4 years ago I could barely get out of bed in the morning because of severe low back pain. I started deadlifting and within months I was pain free, and now my back is rock solid.
Just found the channel. Great video
Welcome aboard!
agreed on the squats, it's the least injury prominent and also the least taxing by far for me
Nice quality informative content bro!keep it up!!! thoughts on replacing barbell back squat with front squat as my ''meat and potatoes'' movement as a taller lifter?
I'm doing front squats since i am more upright, especially with squat shoes. My back squat looks good morning-ish but thats the only way i can do them with my mobility and long ass legs. I've always found them to be an okay glute exercise. I care less about the variation of squat just choosing one I can progress at.
Are bulgarian split squats a good alternative to regular squats? I train at home with dumbbells and i'm now finding it difficulty and a little risky swinging them up onto my shoulders so i've started doing BSS instead.
Yup
Watching this 20 minutes before I do squat bench and deadlift lol
The biggest problem with the squat is that it makes me want to cry while doing them.
I just finished my leg day and am fried
That's how you know you are working hard enough.
Squats are my natural antidepressant
@@Lucas-tg3hv it’s feels horrible doing it but feels amazing after
@@BigBlueJake I am almost puked doing squats today
3:30 !!!!! ok this is my favorite edit in RUclips history lmaoooooo too good
Quality content. Cheers 👍
This is my favorite video. Absolute brain gains
Been working out for 10 months and went from a 30kg bp for 12 reps to a 63 one for 12 reps, i am training focusing only on hypertrophy and obviously doing other exercises but my chest grew SO much, its insane
With dumbbells or a barbell if i may ask?
Hey Geoff off topic question but where do you get your shorts from? Just wondering if they're on the net as I can't find any shorts where I live that show the quads off and yours look good and comfortable too.
Never change your editor, please!
I think common beginner programs (SL5x5, SS, GSLP) set up beginners for a more difficult time with these movements than necessary. For me personally, I had low body awareness as a nerdy gamer with shit posture when I first started working out but also would really push myself in the gym and quickly got to the point where I was attempting to power my way through 3-5 sets of 5 with close to 100% of my 5RM max, which just did not enable me to think about my form or really use the movements to create hypertrophy and created a ton of joint fatigue/general feelings of shittiness. Of course, it was 95% on me for being an idiot... but I get the feeling that a lot of guys end up in similar positions who start on these LPs. Fast forward a few years and I'm trying to retrain my squat in particular to feel more stable and balanced in the hole, and I'm doing things like easy but controlled sets of 10 at RPE 6 and paused sets at RPE 6-7. Placing a big emphasis on bar speed, the groove/feel of the movement, and filming myself due to having a lateral hip shift due to what I think might be some mild scoliosis. I feel that these movements carry a ton of general hypertrophy and endurance benefits at a higher rep range (8-15) than is typically recommended, and are also safer due to the reduced weight.
It's usually guys on gear who lift extreme weights who tear their pecs.
Like that guy who was bench pressing with Larry Wheels; zero mobility and he's a bodybuilder so probably used to higher reps. What the hell was he thinking... 🤨
thanks jeff
How effective is the 5x5 routine for a beginner who’s targeting hypertrophy? I’ve been hitting the gym from past 1.5 months doing PPL.
Will do a video on improving 5x5 for hypertrophy but I'd say it's totally fine...beginners will often respond well to anything.
@@GVS I was following this PPL programme from Dr. Swole’s channel. The exercise variations are good but I feel like I’m not doing enough volume. It’s around 15 sets per day.
@@tarunmishra2 If you are beginner your effective volume is anything more than 0 sets
5x5 + face pulls
@@tarunmishra2 15 should be enough, focus on quality and progression over endless sets. My first year I spent 45min ~4 times per week in the gym. Went from 68kg to 82kg or so. Beginners shouldn't need a ton of volume.
I get insane lower back pumps with deadlifting, but I've been watching Squat University and Alan Thrall on tips and other things to improve technique. I think my main issue was that 1. I was starting too low and 2. I wasn't tight or "puling the slack out of the bar" before the pull. Bracing I've always been pretty decent at considering I train MMA
Glad to see that I am about equally as strong as some other natural. Getting anxiety from seeing all those super heavy lifts from enhanced.
If you want to be athletic and have more of your strength gains carry over more smoothly to real life, prioritizing compound movements is essential.
If you only care about large muscle aesthetics, then your best putting more focus on isolation movements.
"Deadlift is one of those lifts where even if you do not do it, you will still improve at it"
I love deadlifting. If it wasnt such a pain in the @ss to recover from, i think i would deadlift everyday lmao
I agree with this 100% regarding deadlift and squat, but bench press is all anterior delts, triceps and shoulder pain for me, so I think flys are simply and unequivocally better for pecs. If flys are good enough for Jay Cutler's chest, they're good enough for mine!
I train pretty close to failure with squats. Only time I go all the way to failure is when my spotter is looking at his phone
For me I have only squatted for a few months and My biggest problem is pressure on my shoulder. I’ve tried adjusting it and my coach said my form looked good but I’m not so sure. So I use a plastic shoulder thing that distributed the pressure a bit. Another thing with squats for me is that my quads aren’t as worked as I’d like which is why I prefer Bulgarian split squats as they are extremely difficult but safe and pain free.
What if a person only focuses on the big lifts and does zero isolation or accessory work? Will it work in the long run? I have a guy in the gym who works that way and he has developed a tremendous physique by doing just that. Arms without curls or tricep work, he does chinups only as a bicep focussed exercise and that worked for him. I feel accessory work is necessary for me, esp for arms and rear delts. Tendonitis in the elbow used to flare frequently before that. What is your view on that coach? Thanks.
Well, it can work for some, yes. Best to experiment and see if you're one of those guys or not.
Dr. Mike has a good model for thinking about this: raw stimulus magnitude vs. stimulus to fatigue ratio
My gym is still being stupid and I can't go. Still training at home with dumbbell and pull up bar and gym rings. Want to deadlift and squat. I used to do trap bar dead lift and barbell front squat at gym. I like to doing those movements, I actually enjoyed going to gym to do those 2 movements specifically.
Sucks now. Dumbbells not heavy enough for deadlifting. Dumbbell front squats suck, I hate doing them.
Any advice for us still stuck at home with no access to the squat rack and barbell?
I'm running out of options now. It been a year, doing same movement trying to make more difficult. Can only do more sets and reps until these workouts feel more cardio than muscle building.
I wish this stupid covid crap was over! Enough is enough!
Most beginners can execute a bench press better than a push-up depending on their weight status and body composition. The fixed scapula doesn’t make the movement harder on the body, it’s just hard for beginners to get the hang of period because they’re not used to to retracting the scapula while simultaneously doing a horizontal press. You’ll find often times their pressing is very much in the delts and triceps and lacks any significant contribution from the pecs and posterior chain. The deadlift is inherently the safest because you can simply drop the bar if your position is compromised. The squat and bench are loading you from the onset of the exercise and remain loading you throughout it. any kinda dicey position could lead to injury especially in beginners as their kinesthetic awareness is low. Just some input from a personal trainer who works with/has worked with many true novices and beginners. I know this channel might not be geared towards that but I’m just throwing this stuff out there.
Nothing can replace the BIG 3. PERIOD
Keep it up good work 👍
Deadlift - Like you mentioned in the video, its a jack of all trades exercise. It doesn't do a good job of targeting any specific muscle. However its the best exercise ever for raising your ego and self-esteem. For almost everyone here, its the only time you will lift 400-600 lbs(180-270 kg) in your life.
Bench press - This exercise isn't bad to do(if you got safety rails or pins), just don't f@#king do it as your main chest exercise like everyone does because its so famous. It has super linear and low range of motion. Do cable flys, dumbbell flys, dumbbell press, you can do as much range of motion as your body can handle.
Squat - Like you mentioned, it loads up your lower back with a lot of weight. However the exercise practically works out your quads as good as a isolation exercise. If the lower back pressure is a problem, do a variation like hack squats or hex bar squats(my favourite).
Good video. I would maybe add use a hook grip for deads instead of a mixed grip which I'm not a fan of. :)
Yes that's a good option, if you can get the hang of it. A lot depends on hand/finger size and thickness.
Can you talk about what got you jacked, was it hitting baseline strength standards like 100kg squat/bench 140kg dead? Or was it strictly hypertrophy 5-20 close to failure increase in sets over time?
While getting stronger will make you bigger and getting bigger will make you stronger there's nothing about base strength standards that will get you jacked
Especially with the 100kg squat/140kg deadlift those are fairly low standards
I have a vid on strength standards you might enjoy.
Yup. Rack pulls, just a few inches off the floor eliminated all my deadlift lower back (spinal erector) "issues" forever.
Yup. A nice option.
@@GVS To be 100% technically correct, i meant "block" pulls. But the equivalency is obvious for most viewers. Thanks for the nice video.
Hey Geoffrey what is your opinion in board bench pressing in order to bring up the triceps? I have recently switched to it because my chest is very well developed compared to my triceps and also because of me naturally having a quite large range of motion i feel that my shoulder joints get stressed when not using a board.
I've never done them. Have heard good things.
Ok ok on my next squat day i will make sure to keep 5 reps in reserve...
On a set of 5.
That’s how to properly train legs
@@Wolfuskaktus lmao
Squats have been frustrating for me because of the knee pain I've had for a couple months now. Front and back squats have been more challenging and I feel I shouldn't put stress on my knee until it gets better, though I'm afraid of losing progress. Funny thing is I can do Bulgarian split squats just fine. I'm wondering if I should just hold off on barbell squats until my knee gets better and do something else in their place.
I'd pause everything. Anderson squats might be a good option.
If the Bulgarian split squats works for you then do that. Back and front squat strength can always be regained when you feel better.
@@GVS Never did Anderson squats, so I'll look into those. Appreciate the advice, Geoff!
@@SirMordred524 leg press and bulgarian split squats work great for me. had to cancel squats as well cause it just fatigued my erectors too much.
I had knee pain when I first began squatting. Nothing horrific, but it definitely hurt. My decision was to see if I can just push through it. In a couple of months it went away and has never returned (it's been years). Was that a good idea on my part? Lol no. I think I just got lucky. The smarter way would have been to do what other people here have suggested, which is movements that don't cause you pain, and then you can periodically test squats to see if they hurt or not.
Good video!
I don’t do any of them. My lower back shoulders and knees are absolutely fucked. Probably will never do them for the rest of my life. I’m not a powerlifter. There’s no NEED to do them.
For knees I highly recommend ‘Knees Over Toes Guy’ - his protocols work
Whats the point of living if you can't deadlift?
@@hannibalwantsahuggrande3433 not having back problems. Deadlifts are cool. Feels good doing heavy pulls. But just not for me.
@@3-dreticle826 Fair enough brah. To each their own.
In my opinion the only one of these that are worth doing are the squats. You could definitely say that deadlifts could potentially eliminate a lot of low back issues for people, but i think you could say that the deadlift is also the #1 cause of serious injury in the gym. I'd much rather have most people do RDL's or seated Good Mornings. Just my opinion though. And obviously strength athletes should be doing Deads
I did squats with the gym machine and due to poor technic or something because I'm a begginer, I was pushing myself and suddenly felt electrifying pain in my lower back and now I can't bend over from the pain and I experience pain even when I sit down. This happened yesterday. What happened exactly with my lower back? Have I herniated my disc?
No one can say for certain over the internet, but highly unlikely that you herniated your back, your back muscles just spasms hard to protect your spine and it cause horrific pain, start moving right away, walk a lot during days and do romanian deadlifts without any weights at first and slowly, very very slowly add range of motion to your hinge and very very slowly add weight every day. It will heal within a week if you keep moving, but don't overdo anything also. I'M NOT A DOCTOR NOR PHYSIOTHERAPIST, i just have a lot of experience with hurting my back, i've hurt my back many times with loud pop sound in my back and horrific pain and my spine was all twisted, but i just started doing those things that i told you to do and every time within a week the pain was completely gone
if your primary goal is health - as opposed to aesthetics - the deadlift is the one big three exercise you should include. but nine inches off the ground is arbitrary. different bodies, different leverages. use a hex bar if you want. low handle or high. and different hex bars have different heights. but most experts recommend hex bar over barbell for those focused on health, longevity.
Yes hex bar is a nice option, for sure.
If your primary goal is health pick a different hobby. Try swimming
@@mastertrey4683 both. but i prefer running. like geoff. strength and cardio. aerobic and anaerobic. fight and flight.
hey what would you suggest for erector spinae if my back is broken and can't dead lift?
“I never miss” oh lord
14:21 wth was that Geoff 😂😂
Is that catback Castro in the thumbnail? Lol
Coach, what are your thoughts about the combination Deadlift Row? BTW, great content!
I like them, been doing them regularly. Important to select the right weight, though. Too heavy or too light won't be useful.
You are like a poor mans Jeff but quality information in less flashy way.
Um...thanks?
All I can say I hope you didn't take this as an offensive comment. I could have worded it better but your information is gold. I would like to see some greenscreen or a better place to film these videos to reach a wider audience. I'm just Karen who complains about video setup etc but I really hope this information reaches a larger audience! Peace!
Squat has fairly high injury rate precisely bc what you said, bracing is really important and you're loading the spine, you really have to make sure you're bracing properly guys unless you want to bust a disk
Hernias are 100% genetic, broken bones ain't tho
I used to powerlift and had gotten pretty decent numbers in the big 3. But now I am focusing on hypertrophy and don't care about strength on the SBD and due to an injury in my shoulder i replaced the bench with DB bench variations. Also instead of deads i do RDLs and instead of squats i do Hack Squats. Are those fine alternatives? I decided to stop normal squats and deads because I fatigue quickly doing them and have to do regular deloads.
What is a sensible rep range for deadlifts? something that is sustainable. Is 3x3 too silly?
My main issue with the deadlift is that it doesn't cause (noticeable) hypertrophy. It needs to be replaced with pull ups in the big 3.
Interesting choice. Definitely could see that or maybe even make a big 4 perhaps? Then would even out for two upper and two lower.
Quite frankly I find them fun to do, but think unlike a powerlifter deadlifts should be thought of by bodybuilding types as more of an accessory. They add total tonnage ( a fair bit even if just 3x 5) and they have a lot of muscle primed. They are not necessarily great for hypertrophy on their own, but are a great addendum
That video at the 9:00 mark with the poor squat form - the issue with that video is that the latter portion of the movement is mostly just lower back right? The lowering and initial push seem okay.
Yea tipping forward more than most people should.
I’m at around 15-18% body fat at the moment would you recommend cutting then bulking or to just maintain?
Up to you, both viable.
@@GVS would maintaining be better for strength?
@@nihai6266 most likely, yes.
@@nihai6266 bulk if you can still gain 1 pound per month, but I personally would never go below 15 anyway so might be bias
Random question, how long do i have to watch a yt video for it to count as a View?
No idea! I don't focus on views I focus on viewers.
@@GVS appreciate the videos and audience engagement either way!
@@dicrurusparadiseus if you click it it counts as a view
Like 15-30s with sound I think
Also try not to comment this type of stuff because the alg*rh*thm doesnt like it
Quality🌠
Would it be stupid if I train every day. I mean not every muscle, but say I am doing each body part twice a week and on the "rest days" I am also doing some heavy bicep curls and tricep extension... almost to failure for about last 3 weeks now. I haven't seen any issue but I am scared if that can cause any problem. Am I stupid to do that bro?
My general recommendation is at least one day totally off from weights per week. You might be able to get away with 7 days a week for a while but there's no particular benefit.
@@GVS Thanks man. I will be honest. The reason I am doing this is because of the pump. I know it's pretty stupid of me to chase the pump as a natural as you said in yout earlier videos and I totally gets it....but man...the temptation to go to the gym and get a strong pump with my gymbros is way too strong.I know this will sound stupid but I find my kind of inner peace doing that with my bros lol. Also its been just about 6 months I have been consistent with my training, so I guess I get a free pass for atleast this much nonsense as a beginner haha.
@@Demiamant sounds like it's fine, just don't overdo it :) save the fire for the real training days. Some "bro days" are totally OK.
@@GVS I will keep that in mind. Thanks Geoffrey :)
How do you feel about Paused Bench Press? I am guilty of Pressing with the weight just benching off my chest and it led me to nowhere lmao.
Pause. I used to be a sternum launcher. It's just less sustainable and repeatable. Plus less results for a give load.
Something about squats that’s been puzzling me. I can leg press over 4x as much as I can squat (I only do high bar but still), which I guess is fairly normal, but how are my quads getting enough of a stimulus with such a low relative weight? I do both exercises, but I wonder how much of any quad growth I get is really coming from squats
I might be wrong but to my knowledge a standard leg press position focus on quads more than glutes. While squat is more evenly split. And you get a greater range of motion when squatting which is known to be good for hypertrophy. Leg pressing also takes your core out of the movement while with squatting you have to brace and your spinal erector is involved. So squat hits more muscles while leg press better targets, as far as I know
Geoffrey have you ever had pain in your knees when doing hamstring curls? I always get pain on the back side of the knee, propably IT band or something close by. Usually happens when I start to progress and add more weight. Really dont know how to solve it or replace the movement.
It's because of either overstretching or you cheat by using your bodies weight and overload improperly. For me it flares up on my left hamstring sometimes but thats because my right one is more flexible and it only does so if I do a second session of them in a week. Try good mornings or kickbacks instead with just 1 session of something that stretches hamstring. Imo the stretch on exercises is a downside
@@mikeyvesperlick6982 the less range of motion the less pain. I also feel it only in my left knee. It could be one of the reasons you stated, currently doing way ligther weight and slower. Hopefully that fixes the pain eventually so I an go heavier.
@@joojotin slower won't help I know that bro. If you wanna keep doing leg curls you have to either cut it to 6 minutes active time each week and do like 20 rep sets so you don't have to really warm up or cut down range of motion, or use stiff leg or good morning to warm up. Have you tried a lying leg curl machine tho?
@@mikeyvesperlick6982 what do you mean by 6 minutes active time? I got the same problem with lying leg curl. I think its some type of tightness around the hamstring/knee area, but I read its quite hard to stretch/Release. Will have to read more and try to solve the issue. If going light and doing 20 rep sets doesnt solve it I might have to stop the movement. I also think its because of the machine because its built poorly, same one geoff uses in the video, I hate it. I remember using different Seated leg curl machine way back and it was awesome and had no pain at all.
@@joojotin basically you can only stretch a muscle on a given day so much without accumilating inflammation in the tendon, thats per day and per week basis, also depends how hard you stretch and if it is weighted which it is in this scenario.
I personally set it so it doesn't stretch at the hamstring at all
Do you skate? I don’t recognize the brand on your shirt but it’s also mirrored and I can’t read backwards cause I’m an autist
I don't skate. I don't remember what brand it is, my wife just bought them for me a few months ago.
@@GVS aww okay I got excited lol
Do I lose out on a lot if I only ever do trapbar deadlift (and occasionally RDLs) instead of any actual deadlifting?
Not a lot, likely very little, if anything.
I really don't care about powerlifting but somehow my routine has shifted from a different main movement everyday to RDL/Bench/squat twice a week. I just make sure to do them in a more bodybuilding way (RDLs instead of conventional, minimum arch and drive press)
If you want the best hypertrophy should you train squat and deadlift and bench with high or low reps?
Thanks for the tips. I'd like to ask if you (or others) have footwear advice. Worth getting specialist weight shoes? If so, any recommendations or warnings?
If you work out for general fitness or hypertrophy, you just need a shoe that isn't too squishy - most sneakers/trainers work just fine. The weight you lift isn't as critical as the improvement in reps, sets or weight increases. Energy leaks are more important when the weight you lift is one of the critical objectives.
Are you planning to take a crack at serious powerlifting or Oly lifting? It may be worth it to invest in specialist shoes there, especially for Oly, but the shoes evidently have different heel heights. Its like testing out lifting belts - could be expensive unless you can work with other people to find what is best for you.
Powerlifters either go for solid, flat-soled shoes (the ubiquitous Converse All-Star "Chuck Taylors") or lifting shoes with heels depending on their squat style. One advantage with the Chucks is they work for deadlifts - you want a flat sole or even deadlift slippers for those. I used to wear work boots for squats but they are no longer allowed in competition, and many gyms prohibit them as well. That is a shame because I have a great pair of hiking boots that would be awesome for squats.
@@BigBlueJake Cheers. I'm getting into powerlifting, but am not aiming to compete, just to use those as a foundation for getting strong. I'm looking for shoes that will minimise injury risk.
@@mindfuldrone If you don't want to mess with using the small weight plates under your heels like GVS does, the heeled lifting shoes might be worth it. If you have good ankle flexibility, then anything that fits well and doesn't slip or squish around will do the job.
Have fun getting strong-you won't regret that!
I know you’re seeing this Geoffrey