The #1 Reason People Don't Gain Muscle (Not Talked About!)

[@GVS]

"Isn't, like, there some pill or supplement I can take instead?" Nope. Knowledge and hard work....or nothing. If you're interested in elevating your knowledge game, consider grabbing a copy of my book. Includes: -Detailed Programming Advice on How To Write Your Own Training Plan -HUNDREDS of Exercises (With pictures+descriptions+how to program them) -How to Bitch Slap your Plateaus -Injury Risk Reduction Advice -Cardio to Drop Fat+Increase Work Capacity -Optimal Equipment -Multiple Full Templates and MUCH MORE! Check it out, it's not even hundreds of dollars like SOME in the fitness industry charge... www.verityfit.com/product-page/sweat

[@GVS]

@anysimmers 👊👊👊 appreciate it!

[@youpickedthewronghousefool4188]

damn will definitely look into getting since got a power rack recently, also have you noticed that greg's training book costs 10x more and probably is less effective no hate to him

[@SUPER8ALTERN8]

b-b-b-but turkesterone

[@germanmotivation5211]

There is, the buffpill😂

[@Cynthia_Blackraven_666]

Dianabol is a pill that will make you bigger !

[@MassiveIron]

One thing I recommend... If anyone is serious about results make sure along your journey to take time and train with folks more advanced than you. Do their workouts with them. It will be an eye-opener. You'll learn things in the gym you can't learn from KZbin. Simply stated, you'll learn the subtle differences between non-stimulation and sufficient/quality stimulation.

[@RishabhSharma10225]

There was a guy at my gym with a pretty impressive physique, squatting like 180kg for reps. He said that a wider stance works the hamstrings lol.

[@highllama7496]

@@RishabhSharma10225 he's just built different, his hamstrings are simply used for different functions that us regular folks

[@paulvelasquez4752]

Great advice!

[@pullupenthusiast3800]

Literally one of the best pieces of advice I’ve heard

[@dragorn3212]

I had a buff friend once that said he does pushups to work his biceps. Some people are just genetically gifted

[@bobcobb158]

the 'casual training' issue is easily what the vast majority of lifters suffer from. People get their newbie gains really quickly, usually from training in a sub optimal manner, and then continue to train like that. You rarely see people going to near failure in the gym, or really look like theyre pushing their muscles to the limit.

[@domepiece11]

Dudes pushing themselves are drenched in sweat. Dudes jacking around aren’t even glistening. That is an easy giveaway.

[@ed209d2]

Yep! that's what pl8net fitness is all about.

[@ricardodelacrvz1400]

it depends on your goal and time. its not about pushing to the limit everytime unless you wanna feel tired everyday tru the week. its about activating the muscles with the certain quantity of reps and sets per muscle group. hypertrophy can only be done in sets of 8 to 12 reps with only 3 sets per muscle group in a week. its also about eating lean and burning body fat with cardio in between workouts. and eating lean is not about not eating animal fat, we need animal fat now more than ever, we need to eat more organs and less fast sugar carbs like white bread, icecream, regular pasta, cereals, ......

[@imbrandon16]

@@ed209d2 planet fitness is a gay bath house.

[@thenew4559]

@@domepiece11 some people sweat at the slightest bit of movement, others can do intense cardio all day long without sweating. How much effort it takes to get sweaty varies too much between people for this to be reliable.

[@XertoLabuschagne777]

The other day my dad came to train with me, and he was laughing at my face the entire time I did heavy sets🤣 I told him that is the face of gains

[@GUITARTIME2024]

That distraction can cause injuries. Tell Dad to cool it.

[@bobjenkins4925]

I think it's incredibly important, just once for each muscle group, to train so hard that the next session you actually perform worse, (like 8 reps with what you previously did for 10). Just to learn what 'too much' actually is, & then drop it down a little bit & make gains. You know what not doing enough looks like. Learn what slightly too much looks like too. Then, ride the line.

[@UltimateHibz]

This is so true.

[@benjaminprince6424]

100%, gotta puah yourself a bit to explore and figure out what is optimum, lots of exercises I have found better results by simply dropping down a couple kgs on them, rather than struggling to hit a set with proper form and feeling unstable doing it

[@willrfaulk1]

Happened on barbell rows for me this week, frustrating but revealing

[@rd-lw4td]

That just means you haven't recovered properly.

[@soloman8059]

@@rd-lw4td well, yeah, because you have done more than your body is capable to recover from within a certain frequency that you set for yourself. I mean, you could rest for a week but, such training is quite suboptimal.

[@jeffcoulombe820]

I’m a beginner (approaching the end of my first year of consistent training) and it was a relief to hear you say that if you’re not a little afraid approaching your next set then you’re not working hard enough. I was feeling like a pussy on some of my squat and deadlift sets for feeling this way. As always, greatly appreciate your straight forward no BS approach Geoffrey. Peace!

[@DJcs187]

Some of the most advanced people I know (like German powerlifter Pascal Su, also on KZbin, placing #9 at IPF Worlds recently), actively dread some sets to the point that they are like "I don't want to fucking die, but I have to do this somehow". At some level of strength or uncomfortability, it will undoubtedly become more of a mental than a physical hurdle to accomplish reps, sets, workouts. So GVS is right, if you never feel this way ever, at least for some exercises or some specific days of your training, then that's a red flag.

[@rd-lw4td]

@@iangraham-white5717 do guys do squats and deadlifts in a session? I'm slowly adjusting to doing both. Did 4 sets of deadlifts and 3 sets of squats yesterday. I like deadlifts more and did an extra set.

[@rd-lw4td]

@@iangraham-white5717 hell, I felt it with the weight I was using. My back was feeling a bit weak but not too weak. How do you get both squats and deadlifts in twice a week? That's what I'm trying to figure out.

[@rd-lw4td]

@@iangraham-white5717 yeah, I like deadlifting off the floor. Also back barbell squats. I think it's a bad idea for my back. I just want to fit in both twice a a week. I just got into the deadlifts, so I'm trying to figure out how to place them in my routine.

[@rd-lw4td]

@@iangraham-white5717 I do plan on trying RDL and front squats out.

[@BasementBodybuilding]

Nailed it. I’ve had a video idea planned called “earn your focus on diet”, and I think you are spot on with this one. Great topic that is overlooked.

[@GVS]

Yea man, natural hypertrophy and Alex talked about it in their podcast, I think. I almost feel like saying "diet is overrated for muscle growth" is somehow controversial but most natural lifters I've talked to agree.

[@whitefang9758]

@anysimmers 100%. I've found for me protein is the most overrated thing in all of fitness. Not going to say this is true for everyone,could be, but it definitely is for me.

[@GuillaumeLeValiant]

@@GVS I, for sure, agree.

[@petrl9838]

I definitely started to grow a lot again when I finally started taking at least my protein intake serious. Maybe for Americans its not as important because of the overavailability of certain foods but over here if you aren't paying attention you'll get almost only carbs and fats

[@HoobleyWoobley]

@@GVS I agree with what you say on training hard, but diet is still king. Saw more gains than ever in my life once I started consistently hitting proper protein. Calories are moreso the over rated ones.

[@slkalmuhairi]

Man did Geoff grow into an absolute tank of a man after the last cut. only started noticing that when alphadestiny mentioned it few days ago and I went to watch a video from like last year

[@FitLabb]

Like anything else in life, there are no shortcuts to achieving your goals that can replace putting in the hard & smart work consistently. Progressive Overload for Gains! 💪

[@cimi93x]

well there is a shortcut called steroids lol

[@___whateverr]

@@cimi93x most people who take steroids look like shit only if you are a good responder and you still need to put in the work

[@chickennuggets1837]

@@cimi93x everything comes with a price, everything

[@cimi93x]

@@chickennuggets1837 i agree, i'm just saying

[@BinahAtala]

@@cimi93x That shortcut takes alot of money, a ton of side effects and other stuff....so i dont know how much of a shortcut is, to build muscle? yeah...but at what cost?

[@glumberty1]

For the last several years I have been doing my own variation of the starting strength program and my upper body growth has been pretty good, but my legs have really lagged behind. My lifts have been very explosive and because of that I ride momentum through the difficult part of the lift. When I fail, I just can't lift the weight, but it is painless. Yesterday, lightened the weight I normally do and did front squats moving slowly between the bottom and top of the movement without taking tension off the muscles. My muscles screamed in pain and I couldn't even go to failure because it was hurting so bad. I did the same with back squats and a light set of Romanian dead lifts. I did one set for each of these lifts and after 15 minutes my legs were dead. I've never felt so much muscle fatigue. I'm excited because I think I've discovered something I was ignoring and will finally be able to increase my leg growth. I am no longer going to focus on increasing reps or weight each workout. I will focus damaging the muscles and being able to withstand the pain while doing so.

[@ThisAutomaton]

Facts. I was coasting on my noobie gains for the first couple of years and just continued to train in the same way for another two more years, making minimal gains. Recently been switching to more intense techniques, focus on strict form/mind-muscle-connection, increase volume where required. Now I'm seeing the gains returning.

[@omegads3862]

Great nugget of wisdom from our modern day physical culturist.

[@ZacFelts]

Some of what you said brought to mind a quote from the cycling community: "it never gets easier, you just go faster"

[@ignacioaraya5467]

Bro I really appreciate your honesty! I'm an intermediate natty lifter and i started to follow your videos since a year more or less, and bro, you really had helped me and teached me a lot, i enjoyed your videos too much. The better part is that you share the truth, not a fake magic pill that we want to hear (which is the disgustuing strategy of every "influencer" just thinking in making money). So again, thank you very much for that and please keep going! Regards from Chile :)

[@volusian95]

Solid, fact-spitting advice on one side, GVS suffering compilation on the other. This kind of thing is why I love YT fitness

[@facelessnameless]

Grabbing a copy of your book on my next payday. My lats are going to go from 🐤 to 🦅

[@GVS]

Appreciate the support!

[@tmnlycan1076]

I actually started to see progress speed up as if I were in the 'newbie gains' period though I havent been training for very long. Lowered overall volume about a month ago and tried to focus on more quality sets on both the big compound lifts as well as isolated stuff. I wouldnt say I was slacking off previously but looking back I'll admit I might have been going through the motions on some sessions so this video was definitely a great reminder for me!

[@prateekyadav9811]

Any tips as to what exactly you changed bro??

[@bretthopper88]

Hey Geoff. Given that your advice is excelent as usual, after years of watching you, lemme just say this. I saw your sneakers in some shots in the video and I have a pair very similar to them. And I felt its an important fact to share. Keep doing great, my good man! Also, people, do buy his book. Its a very good book, full of useful information.

[@GVS]

Thanks for sharing that very important fact and I appreciate the feedback on the book!

[@Maggielennahh]

Lol👟

[@FranckBellet]

Dude I love watching your natty KZbin audience gainz. slow and steady. It says a lot about the quality of your content. Please don’t change!

[@atlaspowershrugged]

Great video bro. While the specifics of our training styles differ in just about every way possible, big picture stuff like this, 100% agree. Training is the most important factor in gains by a huge margin at least for naturals. I plateaued and spun my wheels for years in my 20s, minimal stress, plenty of time, because my training wasn't really working. Then arround the time I had my first kid, and thus stopped getting sleep, most stressful times of my life for unrelated reasons, I figured the training out, started using better strategies that allowed consistent rep prs for months on end, and started gaining again.

[@sonicwave32]

1:00 *haha the validation feels good* I've noticed this myself, where I attempted bulking several times over the course of over a year (first just stuffing in an extra meal, then later actually tracking my calories and macros and eating the same precisely-measured meals for consistency) - and by the end of it I had 10-15 pounds of seemingly just fat gain with hardly any increase in my lifts. More recently I've been paying more attention to the programming side of things, increasing volume and exercise variety and not paying much attention to calories and macros, and my weight has pretty much stayed the same but I'm finally seeing slow but noticeable progress on my lifts.

[@nathanbernstein6417]

These are facts! Gotta really push it and ACTUALLY get to a point close to failure by doing some partials and/or a drop set and it WILL BE HARD.

[@pimpmastaa101]

Don’t count the reps, make the reps count

[@guadalupeinescastillo8635]

He literally just explained what I sometimes tell people in the gym, if your body is not is not optimizing it’s adapting. People have this medieval idea of more is better, when they’re not even tracking it in the first place. People don’t listen to other people who has done research or read on this. Ignorance of this will have you believe the “trust the process “ ideal when you’re just stagnant .

[@nomaderic]

When I first began learning about fitness and lifting it was preached that it's like 90 percent diet 10 percent training but after doing it I realized it's damn near the complete opposite. My past bulk and even on my cut now I've been experimenting with what I can get away with diet wise and you'd be surprised how little it matters. As long as I eat enough calories, and a decent amount of protein that's basically it. Training and training hard is key. I see so many guys lifting at the gym who barely break a sweat, meanwhile my whole shirt is soaked and I'm 2 seconds away from passing out lol

[@thebystander1636]

That would depend heavily on the person and how active they are. A person who doesn't eat much and stays skinny would benefit HEAVILY from bulking. I know, because I am one of those guys. Literally had to pump it up by 1000 calories a day. Then again, I am 6'5" and built skinny. My weight now is 215 pounds. I was sitting at like 190 without the gym and exercise.

[@nomaderic]

@@thebystander1636 nothing I said disagrees with you. I stated that getting enough calories is still important. What I mean is mircomanaging everything that goes in your mouth is not necessary. Get enough calories, get enough protein, and eat decent foods.

[@thebystander1636]

@@nomaderic ok.. I was just saying, nutrition IS very important to your gains. Much more so than 10 percent or whatever never you want to apply to it. No need to get your panties in a bunch.

[@revolutionaryfrog]

I would say it's 60% training and 40% diet. Or 70/30. Feeling that pump and burn in the target muscle is definitely most important.

[@joojotin]

I think its individual, for me diet is like 5% because it doesnt take barely any effort, definetely is overrated. I think that % thing is like your own effort level you have to put in so its individual.

[@meekd53]

I loved the being over supplied vs the demand analogy...I never thought about it that way great informative video Geoff

[@careyolson3446]

@ GVS. If you ever read this, I feel this is your best vid of all. Intestinal fortitude, technique, and consistency, all multiplied by time. Amen.

[@kitchensinkmuses4947]

Great video. I'm not a body builder. I train calisthenics and soft acrobatics, but if I am able to do my last set and not fall on the ground afterwards, or if I don't feel terrified of even my cool off exercises, then I know I need to up my game next time with drop sets or a back off exercise or whatever. Since I started with that mindset I've seen more gains than ever before

[@rockyevans1584]

Terrified of cool off exercises? Exaggerating to emphasize your point?

[@ci6516]

Always good to hear even as an experienced lifter

[@LateNightChess]

man.... your faces when reaching failure are killing me hahahaha! great video btw!

[@ce8539]

Keeping everything low and depressed? Way ahead of you bro

[@gadohimself]

Most definitely a wake-up call. Been seeing insane growth ever since I started going light and slow. High volume for me with light weight. 10kg gained in 1.5 years compared to 0kg the past 5 years. 💪🏽

[@gustavpropovski9932]

What’s light weight for you? Is it 15-20 reps?

[@gadohimself]

@@gustavpropovski9932 simple example. I switched from bb squat 250kg 5x5 to 100-140kg 10x10, weight is depending on how I feel that day. My focus is now purely hypertrophy. Define your goals and go from there. You can't do strength, hypertrophy, functionality, mobility etc on a highest level at the same time.

[@gustavpropovski9932]

@@gadohimself i know. We have to focus on 1 thing at a time. But i wouldn’t say 10 reps is light set. That’s moderate. But why 10x10? Why don’t you do 3 sets of 3 different exercises +1 set on one of them that makes up to 10 sets. Like 4 hack squats, 3 leg press, and 3 bulgarian.

[@gadohimself]

@@gustavpropovski9932 that was simply an example of how I switched things up. That and deadlift are the only things I do that heavy. Lat pull downs, bench, rows, db press, arms etc I do 4 sets of 30 reps. As for the reason for doing just squats? I don't really think I need it. My legs grow extremely well with this, so I don't need to complicate things. Squats and romanian deadlifts for legs. Both 10x10. That's it

[@guilhermegarcia8750]

@@gustavpropovski9932 more than 12 reps is bullshit

[@snakeriverscotto]

Great discussion and slap in the face with some truth, just to wake a few people up! I enjoy swapping around my routine every 3 months or so, to keep things from getting stagnant and challenge myself. Great content on this channel!

[@shelfcloud487]

Having lifted on and off for over 40 years, I used to train to failure and didn’t know/never heard of RIR until recently. I honestly didn’t know it was a thing. 😂

[@Jahsurfer]

For hypertrophy, learn early how to make the mind muscle connection and feel the muscle you are working. Use a weight and rep range where you feel the muscle the most. This varies by individual and by your own muscle groups. Edit: 2 years ago I made this comment and still stand by it but I did recently see where Menno Henselmans said that feeling the muscle is not necessarily that important and that what we feel is not always correct. Personally, I prefer an exercise that I can feel hit the muscle that I am trying to work giving me that feedback but I am open to the idea that this is not necessary for hypertrophy.

[@Feastalisk]

No

[@DOOLZ86]

I do 1 set but that's to true failure volume is low but the intensity is really high like your older video you mentioned yourself you can grow doing one set. Its true ... Spot on content man

[@gerero3910]

I always get excited with content like this it reminds me I need to work harder

[@Vladimyrful]

Just wanted to echo what you said in the vide and share that since discovering two very important principles (proximity to faillure and using volume to overload) from Renaissance Periodization I've made more gains within a year than my previous ~6 years of training. I don't even watch my diet that much and have managed to gain tissue and strength while cutting, even though I'm technically not a novice.

[@Radinovic97]

I remember when I started doing strengh training when I was about 11 years old. My grandad always told me when I pass under pull up bar do one pull up. I started doing that. Than I started doing push ups and squats. So basically a prison type of training. But the point is I was always trying to break a milestone. To progress from 2 pull ups to 5. From 10 push ups to 15 etc. I was struggling and failing. But I did it all over again the next day. When I started wrestling at the age of 12 i used the same principle just get a little better the next time asn it will stack up. I did not know anything sience wise about hyperthrophy and strength. I just did more and eat more. And awe and behold I was jacked 4 years later. The moment I startet thinking to much about training and nuances is the moment I almost got screwed with paralysis by analysis. Training is just grinding. Be consistent put in the effort and think about the stuff you do. Does not matter if you are building muscle or learning another language. I did fuck myself up with a bad warm up protocl when I started lifting weights thoe. Still got jacked but was more injury prone. That's where the thinking part comes in. So my formula for "hard gainers" is train hard, train consistent, eat good and think about what are you doing and how to do better. Also buy his book and follow his channel. PS comment on stuff you like so our favorite content creators get the exposure they deserve.

[@blackfordgt]

Subconsciously, I was following your advice. Lately, I've been focusing on less exercises and really pushing myself on those (3-4 exercises tops) in the 6-12 range depending on fatigue and weight. I've had way better results using less exercises and putting my mind into them than just going from one barbell to another. Squats are one of my favorites, but as you said, I fatigue my butt and CNS way more than my quads (I love the hack squat for that). Thanks for the info 💪🏻💪🏻

[@UnburdenMyWordSalad]

I started just doing bench/dips, squats (varied types) and rows (and finish with any loaded carry) maybe throw in some calves, THIS HAS WORKED so much better for me and i have been lifting a long time,less exercise selection and im gaining.

[@Semiotichazey]

I was one of those rare specimens who was training too hard. My wake up call was watching some Dr. Mike videos where he repeatedly mentioned that you want to be fully recovered when you return to the gym for strength training. I drastically reduced my volume and started training more often and voila, plateau busted. It was nice to know that I didn't have to bring myself to the verge of a stroke with every workout.

[@GVS]

Yes, they do exist, which is why I noted that a couple of times. Not everyone should be training harder.

[@Semiotichazey]

@@GVS Yup, I wasn't contradicting your thesis, sir. It saddens me to hear that the other type is so common, but at least they aren't injuring themselves (like I did a few years back, big mistake).

[@Semiotichazey]

@@iangraham-white5717 That sounds super-unpleasant. For me it was worse, though. After getting home from a wedding, I drove straight from the airport to the gym. Pushed myself so hard on pull-ups (of all things) while jutting my chin up and forward. Sharp pain and tearing sensation after a dozen reps. I needed physical therapy and several years away from lifting to recuperate. It's still a little twingy and my neck gets really sore if I don't sleep in a good position. So not worth it.

[@mrloqqe1610]

@@Semiotichazey sounds like you love pain. but nah bro, that's going way too far, for sure. you can't practically kill yourself every workout, that's asking for trouble. i mean, you learned that yourself by now, i guess. although "learned the hard way" for you would be a major understatement, to say the least. 😂

[@mrloqqe1610]

@@iangraham-white5717 homemade mass gainer?! sounds interesting. why have i never thought about that? may i ask you for your recipe?

[@youngdreflaco]

one of the main things i would say has helped me is going slow on the down part of my lifts and controlling the weight and going slower and general with my lifts. it helps sm with mind muscle connection and i’ve been experiencing steady gains regardless of the fact that i don’t maintain as high of a weekly callory surplus as i should. ive only been training for a year and i have pretty good genetics so i guess u could chalk it up to newbie gains but i feel like optimizing my mind muscle connection and really making sure i feel the correct muscles contracting and stretching at the right times has caused me to advance faster than some of my peers in strength and hypertrophy despite eating like shit

[@nmnate]

Nice timing! About to head to the gym. Love those decline chest press machines...I feel like the hulk smashing some sets when I do 'em. I definitely feel better going to absolute failure on those compared with bench, which is a far more technical lift. One thing that I've found immensely helpful is leaving my ego at the door. Drop the weight and make sure you are using the correct muscles to do the exercise. If I want to develop my upper back / rhomboids / rear delts on a row, it's very different weight than one that uses a ton of lats (and misses all the upper back stuff).

[@ratmajat22]

This is the first video I ever watched from you, over the summer. Came back to watch it after basically listening to your entire catalogue, love your stuff man! 5:04 some real ass talk and sold me on your channel

[@jasonr3214]

I agree with you on diet. My diet is pretty bad and inconsistent, and am still growing in ways that make me happy. And with volume. I like to start low volume, focusing on quality. Overload the volume until I notice the quality is degraded, then reset (with a higher starting intensity ideally).

[@Anakinskynader]

Thanks for this video, I needed to hear this, especially with my back workouts

[@arian3837]

Hi Geoff, approximately when is the new book coming out because I cant wait! As for this video, I can relate to it now more than ever, the feeling of "being stuck" in a program because you dont want to "program hop". And the fear of missing out on muscle and strength because "you hopped" is pretty effective at keeping me away from trying new things but your video changed my perspective.

[@TorBoy9]

it is so true that extremely few people push hard enough, and leave so many reps in the tank. I just don't see it in my gym. Pushing to 1-2 RIR is quite difficult. You need to work up to this level of workout. You really need to want to push yourself to do this, and most people don't like the strain. Most people working out at my gym show little improvements over time.

[@wdadwawdadawdwdwa4133]

"there is no easy way out" from Robert Tepper needs to be added to this clip

[@Edited_Comment]

Working out for me is about pushing my bodies LIMIT, ever rep I've done was to lead to this moment, this last rep will decide if I grow or not. That's the mind set I always train with. Failure for life

[@whiteknight9553]

Thank you, Geoff! This is exactly what I needed.

[@platinumstorm2521]

I try to push myself and sometimes I hit failure, usually when I do, the rest of my movements suffer afterwards. 😅 I often feel like shit and out of gas after my first few reps or exercises, so sometimes it's hard to know if I actually went to failure or a part of my overall nervous system is starting to give out. Could be the maintenance calories, at a relatively lean body fat percentage.

[@TheGroveinator]

ya I agree with this, I try and save the failure sets for near the end of the workout and just push it on those starting sets near failure. Especially if im doing something else with that muslce group later.

[@avinandankundal1151]

The Sad Thing is Some People Do Shitty Excersises, ShitLoad Of Volume, Nowhere close to failure , have zero knowledge about anatomy and other factors, and still gain muscle.

[@axoltl1]

They won't get very far with that approach, unless they're using the secret sauce. Novices can gain muscle even with suboptimal training but after a while the gains will stop or become very slow unless they start programming correctly.

[@benh6452]

Some people just got the gift

[@crazyaboutgains157]

Love these type of videos. And talking about training hard, definitely think you should do a newer updated video about back training

[@HurricaneSparky]

Personally, I don't find putting in the effort (close to failure) on lifts that much of an impediment. Maybe it's because I'm competitive with myself (I like to push myself; "HARDER THAN LAST TIME!"). I've recently moved up weight for chest presses and rows with dumbbells, which I'm happy with--and dually I've shortened workouts by moving up weight if my reps hit 10 too easily. I tend to stay static for legs, though, but that's because of difficulties in accessing the same equipment to keep progressing in my current gym. Still, I put in the effort for everything I do, otherwise I don't see the point in even going.

[@mrloqqe1610]

yeah, i agree, i'm in the same boat. i mean, that's how it works, that's what makes it a workout, pretty much. never learned it any different. if it isn't close to failure or at least causing some pain/burn, that's just warm-up. how are you going to signal your body to adapt without struggle? when it's easy, there's no reason to adapt. so obviously your body won't do much, if anything, in that regard. it's all about stimulus and adaption with hypertrophy training, or probably any training actually. a chill/easy workout is pretty pointless, when trying to gain muscle. even when i feel lazy, if anything, i cut volume, not effort.

[@genericviking8176]

The rear delts taking over from the lats is something people don't talk about, but as someone with well developed rear delts they often take over on exercises like pullups.

[@bri-manhunter2654]

Agreed, as soon as I ate enough and worked out harder than last time I started growing!!

[@Timothy_Himothy1]

Great freakin video my man! I done all kinds of programming and advanced programming and different exercises, tempos, sets, reps. But the best results always came from training with INTENSITY with other guys and being fully mentally focused throughout the workouts not talking or on your phone

[@pietrosmusi2410]

I agree with you, as a noob I though that diet had to be perfect, until i stopped following one in a rigido way. Guess what happened? I kept having progresses even if I gained a bit of extra fat.

[@ShinehexX]

That was tough to hear but I needed to hear this. Great video👍👍

[@infallibl]

I'm a third of the way through and have to stop the video to comment.. Every syllable and point this man has made I agree with massively..

[@TheMr0450]

Geoff's ma man.. love the analogies. 'Budget'..lol

[@dariuscrisan7468]

Nice video man. I recommend Mike mentzer and Arthur Jones videos, all about muscle triggering growth

[@marcdaniels9079]

Getting more from less is definitely true as you get old. At 61 injury prevention, and indeed management of joint health, is crucial. If I could get the results I wanted with teeny weeny weights I would be soo happy to save my elbows some more. Also recovery gets much harder and slower as you age so that’s a big factor too.

[@iyvc]

Paraphrasing- “go into a set apprehensively or in abject terror” This was my key takeaway from this naisu video

[@UncommonSense]

100% learn to love the process and get a little better each day and it won't matter if you ONLY have 150g of protein on a day

[@riff_junkie]

Men of culture lol I see you everywhere snake diet and dry fasting stuff in good way

[@trainmoveimprove]

Intensity was something I had overlooked for years. I *thought* I was training hard, but it took dropping to one set to absolute failure and beyond for me to really understand what I was capable of. And when I work out like that, my muscles hear the message loud and clear!

[@Not-cu5ir]

Thank you for vocalizing this principle

[@dragonesquire]

Sounds like you are paraphrasing the basic HIT philosophy promoted by Mike Mentzer. Thanks for your input!

[@YaStarz]

I agree. I have done this as well. Did the same reps with the same weight for weeks. It was still hard but I didn't force the improvement. This sucks because you really have to force it at some point. Either you PR or get stuck. But I was not enjoying my training at that time. Still expected to become stronger but that is not how it works.

[@jackjohnson4701]

KEY POINT.... PROGRESSIVE OVERLOAD if you ain't progressing you ain't putting on lean muscle tissue PERIOD

[@georgelewis5740]

Just watching some old Mike Mentzer stuff I think would be nodding approval of what you are saying here....

[@xArsVivendi]

Just putting this out there, because I believe it is overlooked these days: I am one of those guys, that blamed genetics all the time. Even on huge 4k calorie bulks, I didn't manage to build a lot of muscle. Despite getting stronger, I mostly got fat. (Turns out my bulks were way too carb heavy) I've been working out for years with no real results, but I still kept at it. Then earlier this year at 27, I said "fuck it" and got a coach. (Nikibrah) I've been tracking my food intake for 2 years prior to that. When I sent my coach some example days from myfitnesspal he was like: "Where is the meat? You need to eat more meat." I've been consciously avoiding meat in "the bodybuilding way", because of ethical reasons. I thought, that I didn't want to be that guy, that eats 400grams of chicken breast every day, and bring so much suffering to animals. Boy was I wrong. I didn't know, that by avoiding animal suffering, I actually cause my own body and mind to suffer. I had maybe like 300 maximum 500 grams of fatty meat a week. I ate like 200gs of protein every day, but mostly 80% through dairy sources. I've also been experiencing low T symptoms sporadically throughout all my early 20s. Well, I paid this coach good money, so of course I took his advice serious, and I have been eating 500g+ of various lean meats every day since the beginning of this year. What can I say. I'm getting stronger. I'm feeling better. Less depressed. Training is actually fun, and I have the energy to put effort in. It really is crazy, and I now believe, that I have been deficient in at least a few micronutrients and vitamins before (for god knows how long, despite me eating mineral and multivitamin supplements every day). My love handles are shrinking despite me eating slightly above maintenance. My muscles are growing slowly, but steadily. This is for anyone who is in a similar state as me. You listened to mainstream media, claiming you don't need meat and animal products to feel good and gain muscle. My advice to you is: Try to incorporate meat (and eggs) in higher quantities into your daily eating habits. Try to get maximum 20% of your daily protein requirement from dairy. Try to limit refined carbs. Eat rice and potatoes instead. Thank me later.

[@Purecast9]

Fuck dude! The 'intention' to destroy that particular muscle with the intention to give it a reason to FIGHT BACK is what really makes one grow. This is so true. You HAVE to really literally piss off the muscles enough for it so say "Okay mofo,Imma gonna hit back,HARD". Loved this video! Thank you so much.

[@anshumankar3560]

Geoff looking like Hulk in the thumbnail damn

[@browsergameshub]

Since I started following your book my workouts have definitely become scary haha good to know that is intended

[@DailyMeditation365]

This is why I track every single rep and set. As soon as I complete a set, I set my timer, then input the weight and reps. When the bell rings, I immediately go into my next set. This keeps me focused and intentional when I'm working out. There is also zero doubt whether I'm working out harder each and every session.

[@bigsmoke4]

Speaking in a lower tone adds seriousness into this video

[@shawnflynn1713]

Best video i have ever seen on weight training. Absolutely true.

[@ivanfoofoo]

You are totally right, I never bought into that "minimum effective volume" mantra. Volume can be VERY low but still drive progress if form, intensity and recovery are spot on.

[@100KGNatty]

Just one set is enough

[@ivanfoofoo]

@@100KGNatty I'd do at least two. People that do just one set usually employ intensity techniques to get a greater stimulus. But yeah, one set can be enough most of the time.

[@emptyclothescrashingcars1572]

"Fly as close to that flame as you can" (Insert scene of Tony Perkis from Heavyweights telling the story of Icarus).

[@AdamScottfit]

Great video. Intention and execution are so important - without them, we lack tension on the target muscles. You need to really aim to contract the muscle with every rep - if you have a hard job doing this, practice tensing in the mirror or take some Citrulline Malate!

[@sethdowling3336]

I'm so glad I took a lifting class in highschool, I mean naturally I'm already bulky but I've also learned alot of things I can pass down to people and yet I still have more to learn! I'm really loving your videos Geoffrey and will be recommending you!

[@luiscanamarvega]

This channel is solid gold.

[@TTInfiniteGaming]

great video, very informative. for the future maybe you could try to even out the volume levels between the different clips.

[@juniorpalomera-garcia7448]

Mind muscle connection!!! Took me like 5 years of bad training to figure this shit out... I grew the most in the last 2 years implementing this

[@ricklathem4210]

Man did I need to hear this. thanks so much. Point taken.

[@michaelchristie4756]

Hey man got your sweat training book and I love it so far! Have a good day!!

[@GVS]

Appreciate the support!

[@IanDangerfield]

Needed to hear this brother. Thank you for this video

[@rshinn8776]

For me it was protein intake. I was severely overestimating how much I was actually getting.

[@FitAfter50]

If you are a beginner and trying to gain muscle, it is all about effort. Programming, diet, technique don't really matter. Go hard for a day or two then easy for a day or two. Rinse and repeat. Yes, make sure your technique is good so you can repeat and not get injured, but it comes down to the effort within the confines of that technique. Worry about all the other muscle gaining influences once you get the effort down. Don't make excuses.

[@danielvidalmialoviez5763]

I love the fact it is hard. Training hard is very fun. I had to be a little bit less psycho in order to progress, and now I am getting significantly bigger and stronger.

[@chaosdweller]

Yeah not training hard enough isn't my problem either haha.

[@LMvdB02]

When I saw the clip where you were giving some nuance while walking around I was surprised how pleasant that street looked for a North American city. Then I remembered you live in ?China?.

[@aBinaryMind]

Great video as always! Quick question: How long should we trust the process before we start to question the process? Might be a loaded question but I figured I would ask. Anyone who is wondering if Schofield's book is worth the money, I can most certainly say it is. I am a new to this (6 months in) and I can say his book has been a great source of information. I come back to it constantly. Very much worth it!!

[@GVS]

Appreciate that! As for the question, I usually give it a few weeks minimum, a couple of months maximum. That's for large overhauls, like totally scrapping your program and trying something new. If it's been more than 2 months and things just aren't going well at all compared to a previous program, probably best to modify things. I'd usually act earlier though, with small adjustments. The "making progress" section has more on that, and the next book will also have a ton on this.

[@rizzwan-42069]

i think progress is more obvious than most people think but that's just my opinion keep that in mind and tell me how it goes

[@thebystander1636]

@@rizzwan-42069 you are right. We are checking our bodies out every day during every pump.. and it's hard to realize the gains as they are coming. It helps when you see people irregularly who verify how much bigger you seem to be compared to last month or so haha

[@chaosdweller]

Bruh ...I've never seen anyone do that straight arm pull down row variation with that rope before, that looks awesome I'm going to try that definitely learned something today watching this.

[@mooseworld5678]

Spot fucking on. I decided to take bodybuilding serious this year and got a coach for the first time. Everything you said about mind muscle connection, tempo, focus , etc are on point. I know the guys here are mostly natty but I’ll say this. This year I’m running much less gear than I did last year and I’m making better progress even though some exercises I had to lower the loads and take weights back a notch. Focused and ultra engaged training is the biggest pusher of hypertrophy, NO DEBATE Edit: my volume is very moderate as well and I have 1-2 failure sets per exercise

[@GVS]

Yep, training matters even for enhanced folks. Effort always matters.

[@aaronc1746]

I liked for the triggering bit. And of course, the rest of your vids!

[@texasbeaver8188]

Another banger, Geoff. I think you're on the money with this. But I agree with the diet part. You don't need to be a dietician to make gains. You can make gains on burgers and pizza. Very overrated. Although, I do see many newbies are skinny despite the amount of overweight ppl. So undereating in terms of diet is still a big factor for many skinny lifters. I saw your failure vid on Mike Israetel, and Idk if you feel the same way, but I'm truly disappointed when I see ppl who don't go close to failure and think they'll make gains doing that. It is not that painful, or hard. I'd rather lift than do cardio, any day of the week. The latter is far worse. I admire you for that. Your head's looking small.

[@Tjwheat903]

I was just talking to Abel over this. I think this is because people don't play sports anymore and there are too many participation trophies in physical endeavors. When you do shit like marathon running, rugby, boxing, soccer, etc and go through the regiment these athletes deal with hypertrophy training is pretty easy and fun by comparison. Back in high school rugby we used to look forward to our weight room days where we'd squat,bench,row to failure (literally squat until we got pinned by the bar) because compared to rugby conditioning sessions it was pretty easy

[@andreasmorin2633]

You better love embracing the suck - also that builds character🚴✊all the best from germany