The Hypertrophy Hierarchy (Get The Order RIGHT!)
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- Опубликовано: 26 июл 2024
- The order of what you focus on to build muscle matters more than you think.
00:00 Geoff Says Hello
00:58 Tier 1
03:06 Tier 2
04:14 Tier 3
05:01 Tier 4
06:41 Tier 5
08:33 Midroll “Sponsor”
08:47 DON’T GET IT TWISTED
09:09 Progression over Technique?
10:03 Effort over Progression?
10:30 Effort over Technique?
11:01 Proximity to Failure over Technique?
11:13 Proximity to Failure over Progression?
12:11 Proximity to Failure over Effort?
12:49 Volume over Technique
13:08 Volume over Progression?
14:12 Volume over Effort?
14:50 Volume over Proximity to Failure?
15:43 Practical Uses
17:39 Check My Unawardwinning Books for Further Hypertrophy Details
Book 1: SWEAT (beginners and intermediates)
www.verityfit.com/product-pag...
Book 2: Ring Training For Hypertrophy (anyone with rings)
www.verityfit.com/product-pag...
Book 3: Resurrecting Your Gains (intermediates and advanced)
www.verityfit.com/product-pag...
Can check the site for full Tables Of Contents of each book. Appreciate the support!
Fully Custom Training Plans and One-On-One Mentorship:
Email geodude412 (at symbol thingy) yahoo (dot symbol thingy) com
Instagram: / geoffreyverityschofield 
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The next book is finally OUT!!!
Really proud of how it turned out. It has completely new information, as I've learned quite a bit about training since the first one. It's focused on improving your hypertrophy-training process and breaking plateaus. It includes an almost SEVEN HOUR audiobook, which I decided to record myself rather than outsourcing.
Feedback has been excellent so far. I don't do sponsored videos or have ads on the channel, so I really appreciate the support. I really is YOU who keeps the channel going!
Can grab a copy below if it sounds like something you'd be interested in!
www.verityfit.com/product-page/resurrecting-your-gains-finding-your-muscle-growth-formula
Ok 👌
@@domenucakar considering it was 3 years since the first, and the work that went into it, it feels very recent still. But yea, was released a few months ago.
I started making videos. What do you think about the ones I made? I’m new to RUclips and I want to reach 1.000
It's really good, can only recommend it.
@@DJcs187 is it any good for begginners? I've been lifting for 9 months and I've hit a plateau for 3 of those, and I have no clue what's causing it as I'm only a begginner. I've been searching all over the internet for answers and wondering if this book could help
As someone who is part of some fitness groups on social media, it always annoys me to see newbies obsessed with supplements while ignoring training/diet.
A damn shame. It's our job to educate them though...
THIS!
I get asked this in person sometimes and I always respond with "peanutbutter" best supplement to take. High calories protein and fat for little stomach space. Great supplement for hard gainers.
Same man... I left those groups recently, I couldn't take it anymore. I tried (and did) help dozens of people, but there was always a few calling me all sorts of names for saying that BCAAs were one of the worst supplements to use for example. Another few were attacking me once because I said that training your arms once a week was low frequency if you wanted the best results "Oh but you're nobody, just an ignorant clown, do you know Yates and Mentzer? They trained with low frequency and are bigger than you" ok man... whatever you say...
as the owner of a supplement business, i have the opposite opinion.
I think this video,
Natural hypertrophy's- "surviving novice syndrome"
Bald omni man's- "Berserk Method" & "THIS is the secret to a the secret to an aesthetic physique"
Stand Strength's "Ippo Protocol"
are all undoubtedly top tier videos that are going to help a ton of new lifters in their journey to getting absolutely jacked and stacked
incredibly based list
@@MonkeyBarsEveryday this is becoming an incredibly based community
Im a beginner who recently started working out so thank you for this.
@@abhisheksathe123 Of course man all the best and enjoy the process
I listen to that croissant video every 2 weeks
Man this dude is hands down my favorite fitness RUclipsr. He gives you enough information to make it actionable, without taking you so deep into the weeds that you can't understand.
And...I can trust what he says works, because he's not enhanced while claiming natty.
Gratitude and respect.
Close call between him and Sean Nalewanyj
@@noahtheg451 yeah but that dude doesn't have an epic grizzly Adams beard.
Natural Hypertrophy is pretty neat as well
@@Zero_Zero_Zero_Zero neither do I, I shaved a few days ago :)
@@GVS but it will be back i am sure.
You know what I like about you man? You are a pure strategist, a clear and precise thinker. No sports scientist, no dumb influencer, just a coach with a clear mind and purpose: to help people get more muscle. Salute!
This is a delayed comment but congrats on the 100k Geoff, you're one of the youtubers who has helped me the most. Amazing milestone!
Appreciate it!
Nobody:
Geoff in the intro: JUST TRUST ME BRO
What a way to start the morning LMAO. King.
Love the low budget look of this channel. Straight to the point and honest. None of those distracting BS scientific sound fx clicking and popping every 3 seconds with a voice over that took 10 tries.
Great video as always. Love to see you rising. Keep grinding King!
Really loved the video. Excellent work! 👍
Congrats on 100k! Just found this channel and i love how transparent you are. No bs straight to the point and very informative content. Awesome
Dragonball Z taught me right thing than. Technique, progression, and effort, in that order. It's amazing how it all comes back to this👌💪
Great video Geoff🙏
“Masslow’s” Heiracrchy of Gainz…I see what you did there 😂👏
Great video thanks for the upload much respect
I loved that baby weights analogy. Great video bro!
Have not seen a more deserved 100k subs, keep it up!
Hey man, this video is so on point! Just what I needed to guide me in the right direction (reduce volume and increase weight and effort).
Damn bro, it's been a minute since I've actually watched one of your videos, I always listen to your new videos while I'm working, but I haven't seen your training footage, you've put on some massive size!! Btw congrats on 100k
Thanks for all the videos over the years Goof, really helped me become even more massive than I was before.
Favorite RUclipsr I've enjoyed watching recently Geoffrey, keep it up man
Great breakdown of what can happen if you prioritize these differently, very well-thought out! We can always use a reminder to check and recheck our technique!👍
ive been waiting for a video of this type for a long time
Volume is something I’ve struggled with for awhile to get the point across less is more in many cases. I just couldn’t recover in time for my next session. It’s kinda a mental thing, in most things the harder and more you practice it’s better. Congrats on 100k! 🎉
Excellent video 👌🏻
Oh dayum that’s one sweet guqin outro. Thanks for the great info, Geoffff. The buddy I’m helping guide in the way of gainz went too hard on volume initially, as I feared he would, and got burnt out. Now he’s taking my advice of starting the 3day/wk full body and focusing on technique to drive his progression. He feels much better now, especially considering he is dieting as well.
favorite fitness youtuber
keeep it up
When is this guy's channel gonna blow up and get a million subs? This is the best fitness advice on RUclips hand fucking down.
Awesome stuff!
Glad you made a distinction between effort and proximity to failure. Some powerlifting and evidence-based content would have you believe that reps from failure is all that matters, but I feel that how you attack the first few reps can set the tone too.
3:34 humiston jab… i loved it
Thank you for the no ads policy
You missed tier 6, which is the pump. To self-broactualize, you need the pump. Don't forget what Arnold said, "i'm pumping during the day and at night".
More great info thanks brotha
GVS looks amazing and his channel is the best on the net for all things bodybuilding. 👍
Some of your comments and facial expressions are brilliant and make me lol 😆
For me, volume is so variable based on what body part or lift. It gets a bit more complicated when you account for isolation or assistance muscles. If you're doing high volume weighted pull ups and rows but moderate in biceps; biceps are still getting wrecked by volume.
Lol i understood the lobster reference, someone has been reading JP
Volume
Failure
Effort
Progression
Technique
Holy shit you look jacked man. Amazing content.
Heres a good topic for you to do a video on…how heavy, intense, weight training has the potential to throw off your labs! Liver, kidney, and urine tests may be thrown off by heavy training. You do good videos, would enjoy hearing you discuss this phenomenon.
Love the thumbnail 😂
I had a huge paradimn shift in training with Alex Leonidas' Naturally Enhanced program, training only twice a week for a combined total weekly time of 3.5 hours challenged a lot of what I "knew" about frequency, intensity and volume.
I had to work so much harder and faster in less time and with less volume than I thought I could pregress on... uet I progressed. It taught me a lot about different "styles" of technique for different purposes. Especially with back work, being able to use a bit of momentum actually allowed me to work the target muscles so effectively I had to reduce their volume to BELOW my prrssing volume... when before I had them higher.
Never stop learning folks, and never stop growing!
*in a high pitched annoying parrot voice*
"And what's the number 1 most important thing? That's right! Listening to coach G! Buy my cookbook!"
Flog overpriced BS products and supplements to a gullible audience harder than last time!
aNaBoLiC fReNcH tOaSt BrO
I had effort on top until recently, was banging my head against the wall with deadlifts, going nowhere. Turns out deloading is a good thing. Going for a 531 style progression now, it's less effort, but way more progress. And hey, going lighter is a good chance to practice technique.
I'm super happy with 8-12 sets per week. Just gotta find what works. Totally agree that you have to focus on technique/effort first 👍
Yesssss 8-12 sets per week with high effort. Slightly higher for shoulders though. A few sets of OHP, cable lateral & reverse pec deck add up fast
@@bobjenkins4925 whats OHP?
@@AlexanderTheGreat0Overhead press
@@bobbarker399 thanks man
"Consistency" would be my cherry on top
This is the most important fitness video on youtube probably.
This really helped me out. I was using low volume forever. Then I switched to high volume and I got great results. Then as the weights got heavier, the volume started to be too much. I was afraid to lower the volume because of the scientific studies. But I listened to you and I am progressing. I am at the intermediate level. So progress is slow but still happening.
So what did you do? Im kinda at the same spot as you are
volume goes up in some lifts, down in others, it's very relative
One of the most imp hypertrophy oriented video ever. Stop looking for the 267'th cable fly variation and watch this !!
Hell yea man!
I would say progression is just the product of the adaption. You cant compare volume and progression. The right volume gives you the progression
I would put proximity to failure in Tier 1. Without that, even the best technique won't matter. Perfect form won't do much if you still had 5+ RIR.
Yeah u right 👍
Bad forms can get you injured which is worse than no training at all.
agree with you 100%
I love this channel. No bullshit stuff
My body finally started morphing after not going above 18 sets per week on any muscle group (only back gets 18 sets, 9 sets of DB Rows and 9 sets of Pulldowns/Pull ups). Increased weight everywhere, reduced volume, increased intensity and voila, I am noticing changes.
You think 10 sets of side delts and 10 of rear is enough? I'm used to doing really high volume.
Ha, I was the exact opposite.
I did/still do around 6 sets/week per muscle & maximized intensity instead and was morphing from the start.
But prob shouldn't go to failure on everything, especially if ur recovery isn't on point & u don't wanna get injured. I still believe in higher effort over volume tho.
I mean, 6 sets!
@@BipolarBilly52 9 sets of Upright Rows per week does it for me and some side delts at home (9 sets per week of lateral raises).
@@texasbeaver8188 I go very hard and most of the sets to 1 RIR or failure, but I only train 3 times per week or every other day. So my recovery is on point.
@@BipolarBilly52 def enough, just do that with quality sets and youll see really good gains.
I think number one, after technique (because you can't train if you're injured) and progression (because you can't progress if you can't progress lol), is having volume & intensity which hit your sweet spot of adaption & recovery. You could have the perfect RPE for if you were doing 12 sets, but if you're doing 8 sets, or 18 sets with that RPE, you're gonna have a problem.
That was a great video, I am now on a same path you were on, of trying to focus on technique, instead of volume. Can you please give some pointers or make a video explaining perfect technique for some of the most efficient chest exercises?
Also, I have met a guy who claims doing high rep sets helped him to reduce fat in chosen areas, that is bs, right? Or is that probable enough to try it out?
5 seconds to get it up is a pretty good
Since I started focussing on progression/effort I never been able to do high volume. I barely do 6 to 12 weekly sets per each muscle group and that's enough
Same. My weekly average for sets falls within 6-10 per week and I’m able to recover and progress much better than when I was doing higher volume.
How many times per week do you guys train with this volume? How do you split the training sessions?
@@gabrielottaviano I train 5x a week following a bro split
Same. If Increase volume to anything above 12 my joints go to shit but I am 39 yrs old.
I do 3 times a week upper lower upper as my legs are big anyway.
Recovery has been much better doing this . Heavier on upper 1. Moderate weights on upper 2. Always to 1 rep to failure.
Wow, dan bilzerian puts out amazing bodybuilding content
People just tend to get volume wrong - just doing stuff vs. clean (technique), hard (efford/failure) sets.
I think this applies for fang workers etc...or big tech jobs, everywhere else you'll be fine. Because experience > leetcode stuff
MASSlow. Love it.
Golden advice! Thank you, sir! What's your weekly volume nowadays?
On vacation so pretty close to zero.
Comfortably god tier content . +1 for the algo
I'd add a layer to that pyramid, maybe between Technique and Progression: Consistency.
The 720p camera makes me trust him more
Even with all of the legit channels like yours, I still can't understand why people focus on volume more than effort. I have come across people who don't follow any influencers or hire a trainer but still end up doing crazy high volume.
I think it's in our instinct to connect more with better. Some of the most unproductive people in an office will usually blabber about how long and hard they are working.
"Mesa worked for 25 hours yesterday, didn't even take a toilet break." But still didn't get a single thing done.
Dude I remember very well being made fun of some of my gym bros back when I had no gains for learning how to program . But now I’ve gained their progression in about 3-4 months while they stayed plateaued bc of their same ppl routine for over 8 months
Nice one man what routine you on?
@@Shauntomac basically a upper lower x6 a week but modified (like a gentleman split)
I like the little jokes you throw in.
I think you're overstating the danger of false progression due to technique modifications. Yes, you can lift more weight by altering your technique, but at least on bigger, more serious exercises there are pretty hard limits to how much progression you can actually get this way in practice. For example, as a rule of thumb, I've generally found that my strict paused bench press was never more than 20-30 lbs under my max if I cheated as much as I liked. My strict press with minimal leanback wasn't more than 10-15 lbs behind my strict press with as much leanback as possible.
Now obviously if you're reducing range of motion, like going from atg to parallel or parallel to quarter squat you can get massive weight increases with no strength and muscle gained. But that's pretty obvious and hard to delude yourself about.
But as long as the point a and point b are remaining more or less the same and you're not doing again, something obviously crazy like turning a strict press into a push press or jerk, there's only so much you can get out of technique and any gains beyond 10-maybe 50 lbs at the outside on a big lift are still going to represent actual gains. (I'm also not talking about extreme arch competition bench or low rom sumo, but very few people are even physically capable of doing these)
But when it comes to isolation exercises or certain compounds that have to be performed a very specific way to get the benifit like RDLs, yeah, you can wildly increase the weight by cheating with no gains, so what you say definitely goes there.
There's definitely a problem with forever late intermediates chasing 1rm numbers on the big 3 as a proxy for gains, but there's also a problem with forever early intermediates posting form check videos on their 225 squats afraid to increase the weight. I don't think it's safe to just say form>progression/effort without some nuance.
My strict press on a barbell elbows flared was how I originally was able to move the most weight but I hit a ceiling and any more weight, reps, or sets was causing injury. I changed to dumbells/football bar with less weight and are just now past where I was without any injury.
"But that's pretty obvious and hard to delude yourself about."
I've definitely had clients where I saw their first squats and we immediately reduced the weight by half. Most of the time though, I agree.
I also think that it's possible if someone REALLY knows what they are doing that you can use form as a type of progression, using a certain weight with cheat reps till they get strict, then adding weight so you have to cheat, etc. But it's hard to advise that for most people.
It's sort of a balance between avoiding cheating so much the reps are useful (and unsafe) and having a Squat U mentality where a perfect 500lb squat is better than a slightly sloppy 650lb one.
Arduous - involving or requiring strenuous effort; difficult and tiring.
I get what you're saying. Technique, progression, effort, and failure must be addressed before adding volume. Volume without any of these is essentially useless. But there is a consensus on the volume you should be hitting per week. I feel like this is incredibly useful for a beginner. But is almost irrelevant to an intermediate lifter. I guess I can say this as someone who has gone through a biomechanical certification through NASM. But volume becomes the most important thing at a certain point. It's like telling an artist who has the skill to paint a masterpiece to limit their brushstrokes. If you have the skill to paint, limiting your brushstrokes will just make the painting longer to complete.
I chuckled at the Peterson joke
For the algorithm 💪
Omg outro music
Hey Geoffrey, congrats again on 100k. Just like the gym you’ve proved that enough reps will bring success over time.
I don’t have much knowledge on this subject, so I was wondering if you could make a video in the future based on supplements. Greg doucette has been promoting a bunch recently like ‘Go2 Max’ and Beta Alanine. I am curious to know wether I should consider taking anything to improve my cardiovascular and weight lifting performance.
Thank you
My humble advice focus on the things mentioned in this video. The supplements recommended there or any others maybe help 1% towards your goals. The $ to progress ratio is terrible for any supplement. This video that is free is alone worth a tonne more than any supplement. Hope this helps, cheers
Don't buy that crap. 99% of supplements are absolute garbage that have no benefits for muscle grow, the ones that work are creatine (and even that it barely makes any difference) protein (that's not necessary at all, but it can be convenient in some cases) and caffeine (again, it does work, but you don't needed either). And that's all. For health benefits that's another story, those do have more benefits, but nothing that will grow your muscles or make you lift more.
That's it: do whatever it takes to put weight on the bar.
What rep scheme is best for progressive overload on the compounds to get stronger (and bigger)?
5-8/ 6-10/ 8-12/...?
*Great video with quality information 💪🏼
It'll vary, check my books for a lot more details. it's somewhat individual and very exercise dependent.
I’ve been researching fitness/bodybuilding since I was 15 and this guy gives hands down the most effective and informative advice out there
what about food/nutrition? Should you be eating more progressively as you train harder and gain muscle?
Should be "MASSLAWS' Hierarchy of Gainz" for second wordplay.
14:56 that’s me rn gotta focus on effort and not volume
Stop on the right foot... DONT FORGET IT! technique
hey Geoffrey, when I squat I alwaya fold over and bend forward a ton, even with heel elevation I jist fall forward and use a lot morr lower back and glutes rather than quads, how can I solve it?
Most people at my gym have no clue about technique. Very few people pay that much attention. They drop off the pyramid at the bottom rung.
Funnily for some exercises I can do 7 reps but the 8 rep it's just 100% over - not slower not more effort just over. Other exercises I can feel more reps take more effort and I slow down but failure is 4 reps away at least.
I think recovery is also important, but maybe that would be applicable for late intermediate/advanced lifters.
Also, flipping the pyramid upside down is a recipe for disaster. Injuries left and right 😀🤙🏻
what do you think about temporarily prioritizing volume over RIR to improve coordination with a more complicated movement? maybe only 3 sets once or twice a week is suboptimal for someone to figure out a movement and start building it. similar logic behind beginner strength programs that have you squat very often
I'd say that's totally fine. A lot of strength programs work that way and nothing wrong with it.
Don’t forget slight calorie surplus
for a upper lower split do I need 2 different upper days and 2 different lower days or can I just do the same upper day and same lower day over and over again?
Re. progressive overload, given (i) that we know different rep ranges can be beneficial, and (ii) that progression is harder to quantify on second and third exercises once fatigue has set in, can't it be argued that the do what feels right approach has some value?
I think this is where I differ. I think volume is huge for a Novice lifter. #1 most important is technique right? Well what's the easiest way to improve technique? Light weights, lots of reps, lots sets. "Pump chasing" then when you feel comfortable with the technique, decrease volume and increase intensity progressively and slowly. Still leaving a lot of reps in the tank. Then as the weights/reps go up, the effort will be forced to go up as well until the progression stops. And Now you have to start focusing on RPE/RIR. And then finally upping the volume back up again.
So my nooby tier list is:
1) Volume/technique
2) Progressive overload
3) Effort
4) RPE/RIR
5) Volume increase
I helped
As an intermediate I didn't learn much from this. But its a good video for people trying to do their first 300 lb deadlift(200 lbs if female)
Post physique
i've heard several times that the reps before failure are the ones that cause your muscles to grow. for some muscles, i struggle to feel this and i notice that their growth is lagging behind my other muscles. is it true that you could simply do more sets to achieve the same result though? is it possible to have 6 sets at 70% intensity/effort to replace 3 sets of 95% intensity and pain? sometimes i struggle to push myself to failure, especially on isolation exercises
Yes it is true. The failure thing is mostly bro science
K, but what about maintenance. If you're happy with your muscle size, how do these principles apply to simply maintenance of your physique. Thank you for addressing the growth aspect.
if I dont pay attention to the exact numbers im putting up week to week but pretty much always do sets to failure, is this still essentially progressive overload? Its just easier to push to failure so I know I did enough.. im still in my first 6 months of weight lifting.
You should be paying attention to the exact numbers, not just training to failure.
Does this apply to calisthenics too? If one doesn't want to use weights/ weighted calisthenics, they would just increase the reps as a means of progression and later move to a harder variation once the reps get too high?
Yes. Same principles apply; your work is simply more difficult to modify for progression with less variables.
Can you please make a video about maintaining mussel, as in, you are happy with your physique/strength and just wanna keep it the same.
menno henselmans has talked about this, studies saying you can get away with only 1/3rd of your volume to maintain muscle