Grab my book it'll help you in your fitness journey a ton: www.verityfit.com/product-page/sweat

My arms will grow the day I decide to start doing curls consistently.

@hussainattai4638

2 жыл бұрын

Do Viltrumites workout?

@garymeaney60

2 жыл бұрын

Inside me there are two wolves. One wants bigger biceps. The other thinks curls are boring.

@noneyabusiness3253

2 жыл бұрын

Gary Meaney I’ve never seen or heard of people who don’t like curling until now, normally I see people over doing the curls.

@aavila1206

2 жыл бұрын

Honestly the only reason why I hoped on curls is because my chin-ups have stalled. I wouldn’t care to do them at all normally haha, they hurt like hell lmao

@Croissantrophy.meme.channel

2 жыл бұрын

@@noneyabusiness3253 I also don't like training biceps 😅 bench or back is more fun, curling is boring. Of course I do it but meh.... not my favourite muscle to train

Amen brother! I hardly train arms specifically anymore, but my arm days usually consist of the same handful of exercises using full ROM, sometimes using tweaks in form & varying volume w/ intensity, but I NEVER did all the nonsense that Ryan H promotes & my arms blew up.

@shelfcloud487

2 жыл бұрын

At 55 I scaled everything back to a single(ish) movement per body part and am amazed at the results. Made me realize I didn’t have to do all the BS that I used to. I do vary my workouts on alternate days but that’s it. So for example, one workout I’ll do incline bench and the next I’ll do weighted dips. One day I’ll do low pulley rows and machine curls the next I’ll do pull-ups and chin-ups and not even isolate biceps. That’s why I say single(ish).

@jackregan2899

2 жыл бұрын

Dude do you ever post anything that is not blowing smoke up his sphincter? Why post the same 'right on bro' b.s everyday?

@suckonthebigtoe279

2 жыл бұрын

@@jackregan2899 valid question

Focusing on quality exercises rather than a bunch of different ones, lowering my volume while focusing on maximizing sets (courtesy of Steve Shaw) and chasing your maximum strength standards gave me the best gains so far when it comes not only to arms but my whole body. Thanks man!

Nothing quite like training arms at the gym while listening to Geoff talk about training arms. 💪

Ever since finding content like yours, AlphaDestiny and Bald Omni Man I've cut out all the bs and started pushing myself harder in my sets and workouts. Thanks, guys 👍

Great advice. I built a ton of meat on my triceps doing Skull Crushers with simply 3 sets of 6-8 reps, 2x per week. I still use that method & my triceps are still growing

idk what it is about you, but i always find myself thoroughly enjoying all your videos, I deadass sit through every second of it without any skipping/fast forwarding.

Looks like I'll just do the 3 main bicep exercises you highlighted in your book. Thanks for the great video Geoff!

Your advice on training is highly valuable and important as you’re one of the most jacked and biggest natural lifter that I’ve ever seen. Your arms are truly huge. Mind-blowing work! Simply outstanding. 💪

Seeing the struggle on these sets is blood and guts vibes for sure

@GVS

2 жыл бұрын

No higher praise :)

@lewis011bb4

2 жыл бұрын

@@GVS Do you have two books... Or is it merely a single book comprising athlete specific training as well?

@GVS

2 жыл бұрын

@@lewis011bb4 one book. it's not specifically for athletes it's more general.

@lewis011bb4

2 жыл бұрын

@@GVSHow much is it again?

@GVS

2 жыл бұрын

@@lewis011bb4 $15 currently.

Great video. I have had similar experiences with arm growth. I saw improvements in my arm size after introducing heavy tricep focused dips (torso upright) and heavy ezbar curls in the 5-8 range. After doing some higher reps in the past (12+). The other technique was increasing the intensity of sets by going all out (0 RIR) and then trying to squeeze out a couple of more reps using rest pause.

Your arms look great. This post sent me back to your book Sweat to change up my tricep & bicep training. I'm adding cable curls to my strict EZ bars curls and overhead cable extensions to my pushdowns. For anyone reading this, I laughed while reading these chapters. It's a funny read.

The stretch on the incline curls is addictive.

@GVS

2 жыл бұрын

Addictive?!?? Well that's a stretch.

@muzzammil6640

2 жыл бұрын

Addictive enough to tear😍😍😍

@benjaminwlang

2 жыл бұрын

@@GVS Ayo!

@6pac.

2 жыл бұрын

@@GVS clean

@yeeyee1690

2 жыл бұрын

Idk it feels like my bicep is gonna tear bruh.

I love your videos man, keep it up!

I've also recently added an arm day and love it. Normally do a push/pull and that probably works just as well but man having an arm day or two a week is just fun and the systemic fatigue is almost nothing. It seems to help.

I found doing 8-12 reps and focusing on mind muscle connection, squeeze at the top, controlled lowering and fully extend/stretch your arms at the bottom worked well for me for growing the biceps.

Awesome video Dude!

finally some genuine, good advice

Ya comedy is getting better bro I can see Greg eating your dust in the future keeping it real love it

I’ve finally got a copy of ‘The’ book. I’ve felt far too guilty for incessantly consuming all of Geoff’s Content for free over the last month! Well worth the $15. This channel is going places. Keep up the great work GVS! *pats back*

@GVS

2 жыл бұрын

Enjoy! :) Appreciate the support!

Some of those partials at the end of your sets are pretty funny. But, yeah, I'd probably pick similar exercises. Love overhead cable extensions and heavy hammer curls.

God Geoff, everything you said in this video is just so on point. It’s not often that I can say I agreed with 100% of what someone says in a fitness video, but this was one of those times. I’ve been following pretty much the exact same principles as you have for the past six months or so, and my arms have improved considerably in strength and appearance. This was spot-on.

"I'm a dirty dog". Lol, loved that show. 💪

You are the best man!!

Good Job, Geoff :) 👍

This man is on fire.

The video I’ve been waiting for since I subbed lol 🦾

Thank you! I've been doing all the crap Humistons been putting out there, as a new lifter its difficult to seperate bs from fact

Agree completely on everything.

I always do an exercise selection that allows me to have a large range of repetitions, for triceps, for example, I do dips and CSGP 4-8reps, push aways and pushdowns 8-12reps, katana extensions 12-20reps. Another thing that has worked for me is doing an arm-focused compound exercise as the first or second exercise, I do PPL so I can't simply add an arm day, doing weighted chin-ups at the start of my pull day has improved my biceps without losing back gains.

EARLIER THAN LAST TIME!!!!!... no wait, wrong channel

Great advice about keeping it simple I've seen better gains using simple approach 👍👍👍👍👍

Getting strong at weighted chin ups and upright dips and doing 2 isolation exercises for both biceps and triceps is what's been working a treat for me

@hipdrive

2 жыл бұрын

Add close grip paused bench to that and they will blow up even further

@Wayf4rer

2 жыл бұрын

@@hipdrive I do JM presses with a slight incline on my leg/arm day and and CG bench on pressing day

When you hugged me, I felt the bro-love 💗😂

Somebody give this guy a new shirt! He is very deserving of it! 🙏

Different variations is fun. And helps prevent overuse.

I do a split routine. One day I do pull-ups and chin-ups and the next time I do low pulley rows & low pulley machine curls. I do similar basic movements for my other body parts and I agree, less is better.

Although I have been training for quite a while now and was sceptical of buying a training book but I still bought your book yesterday and damn I loved reading it and seriously tons of serious and good information there. It has solid info for for a beginner or intermediate or advanced. Thanks for it.

@GVS

2 жыл бұрын

Glad ya enjoyed it :) a lot of people refer back to it for years.

@aavila1206

2 жыл бұрын

Why are you talking to yourself @Geoffrey Verity Schofield?

@Propraj

2 жыл бұрын

@@aavila1206 are you stupid ? He is replying to me.

@GVS

2 жыл бұрын

​@@aavila1206 Is it so absurd to think someone might enjoy my book and post that? Further evidence: prajwal's last response was 7 hours ago, which would make that ~4am here in China

@aavila1206

2 жыл бұрын

Guys, it was a joke. I love @Geoffrey Verity Schofield. I didn’t mean to cause such a frenzy

Learned this while doing Doggcrapp. Low reps on arms (sub 10) made me a lot stronger and as a result I gained 1 cm on my arms in 6 weeks while decreasing my waist measurement and keeping my bodyweight the same. So that has to be muscular gains.

Overhead extensions for triceps 🔥 Close grip chins for biceps. I’m with you on the body fat thing.

Geoff is living proof that you don't need steds.. top man!

Top vid!

For the Biceps I do 3 Exercises: 1. Preacher curls 2. Barbell curls 4. Hammer curls with cables 3 Exersises for triceps: 1. Skull crushers 2. Dips 3. Bar tricep pushdowns. Remember compounds are Important

1:00 As Ryan Humiston said "keep it stupid simple" Or did he say "Keep it stupid, simple"??

Great info! Would love to hear if you switched up your program to hit arms on their own, or first in your routine, to really focus on them.

@GVS

2 жыл бұрын

Wasn't a big change, just would throw in the occasional arm day as well as upping the frequency a bit more.

poloquin liked those high intensity, low rep sets for curls too

@GVS

2 жыл бұрын

Yea I didn't agree with him on a lotta stuff but he was onto something there.

But i need the ALL those tweaks and variations cause RH is the man 🤣🤣🤣

I've tried to do this. Stuck to three bicep lifts - seated Incline ,ez bar curls, and concentration curls. Always gone heavy with these in the 6-8 rep range and get insane doms the next couple days. The thing is, there is no strength or size gain following weeks of training. It's just the same story. I just feel like the muscle is just being repaired to a current level, but no extra growth is being stimulated.

@vinayaksethu5160

Жыл бұрын

Try Less volume try 2 exercise instead of 3.

@daniell5751

6 ай бұрын

Try increase the volume add a arm Day

@colejames423

6 ай бұрын

Try to keep the volume the same and train the same

1:50 Geoff I don't know what you're thinking, let me show you the proper bicep exercises I do: 1. Incline curl 2. Hammer curl 3. EZ-bar curl 4. Spider curl (we do literally the exact same exercises)

Your advice is excellent as ever. Just watched this video now, and so much of what you say I have learnt from experience myself. It's great the way you cut the BS and get straight to what actually works. But the juicers inventing novelty exercises for clicks get the views, and your channel remains small. No justice. Ah well. I appreciate you, brother.

Damn bro your arms look meaty.

Although I agree that sticking with the same few exercises for longer periods without switching it up is a much better way to master the exercises and experience more growth as a result, I actually swear by one of Ryan Humiston's exercises for my Lateral Tricep Heads: it's a lying twisting extension that's done more behind your head. I never saw much of any results with any other dumbbell exercises like I did with that one.

Lower reps? YES less time. I will be doing this now.

This vid was uploaded right before my arm day 😯

@GVS

2 жыл бұрын

Yes. I know.

@astroyed992

2 жыл бұрын

@@GVS fridays always arm days

geof not coming slow in this vid haha.... he means business

🤣 best video yet. Honestly this channel is the one I recommend to everyone when asked

@GVS

2 жыл бұрын

Appreciate that!

@jingsndthings

2 жыл бұрын

The best one for me was him breaking down pull push leg

Super careful; the hinge joint wear and tear when exposed to lower reps is fast track to inflammation. I realized that on arm day to start with high reps and end with low. Basically inverting the standard training rep protocol. Low pulley curls x 20 rep sets, 10 rep exercise, and then a 5 rep exercise. Try it and let me know. Sick motor unit recruitment to boot.

@GVS

2 жыл бұрын

Well yea it's best to warm up. I wouldn't go right into a heavy isolation (or compound, for that matter) movement.

1:39 About to train that triceps off the bone.

Triceps exxxtensions, Hummus-tuning i see what you did there... It is all in the basics, i still get some size even when i am 40.

Just found out we selected the exact same excercises for bicepe and triceps lol

@GVS

2 жыл бұрын

hahaha...probably not a pure coincidence, they're great!

right now the two rep ranges i use for elbow ext/flex is 6-10 and 8-12, the first being for double handed movements (eg barbell curl) and the second for single arm stuff (single arm cable curl).

In regards to lower Reps, I’ve found literally the only thing that has worked for growing my arms is drop sets lol. So my first 2-3 sets will be very heavy and maxed out low rep sets, but then I’ll do high volume training to failure sets, once agin probably not a thing that will work for everyone but as someone with terrible bicep genetics that kind of really intense training with a wicked ass pump is the only thing that gets them to grow

I have a mild tennis elbow, so I only use Zottman Curls for my biceps isolation. The good result came very fast, now I don't feel my tennis elbow anymore at all. I tried reverse grip curls before, but that didn't seem to work.

My favorite arm exercises are cable curls and cable french presses, the pump is vile.

This was a great video, again. Your advice on not using a million variations is so true. It's just like in the big 3, squat bench deadlift, you take those and progressively overload them and muscle growth will occur. Same heree, you take a few movements that your body agrees with and progressively overload over time. And i have this kinda problem/condition its called snapping elbow i think? What happens is when ever elbow flexion occurs the tendon of my right elbow passes over the bone and snaps down on it which causes severe discomfort. So, i can't really heavily load any overhead tricep movement cause that would just snap my tendon in half XD, and i cant do high reps either because the discomfort increases as the set goes on. I've done some moderate reps with warming up the elbows with band extensions but it never really solved the problem. What would you suggest i do?

@GVS

2 жыл бұрын

Hmmm I don't have any personal experience with that. Sounds like what Sean Nalewanyj had/has, maybe. I think he does floor presses for chest and...maybe pushdowns for triceps? Not 100% sure. Best to just avoid what hurts. Generally the easiest extensions on the elbows are band pushdowns.

@kevindadswell603

2 жыл бұрын

That condition can be surgically repaired

@crazyaboutgains157

2 жыл бұрын

@@GVS Alright thank you very much, ill focus my tricep work on those two just close grip bench and extensions. and maybe overtime itll get better or maybe ill just have to deal with it a bit i will. also, ill check out Sean Nalewanyj channel as well im sure i'll find something that'll help. Thank you again, Mr. Schoefield, great video, great advice. keep it up!

Rest pauses are key for me. Smash 8-9 high quality reps with the last one a grind. Then rest pause to 15. Keep the negative slow every rep and feel the burn.

@borisleoro8943

2 жыл бұрын

Whats rest pause

@theekomodojoe

2 жыл бұрын

Rather than failing the next rep and stopping take a few seconds rest and try to push a few more reps out. Great for muscles like the biceps and calves that typically only need a brief pause.

Your arms are probably your best point, they are jacked as hell for a natural

@GVS

2 жыл бұрын

Yup definitely a strong point. Have to work on my torso musculature more. I probably shouldn't even have arm days if I wanted to be a competitive bodybuilder.

Ive cut down on arm volume recently and just do tricep push downs, dips and skull crushers for tricep and strict barbell curls, chin ups and concentration curls all taken beyond failure with forced reps, rest pauses and supersets. I also dropped my reps never doing more than 12. My forearms have clearly changed already and I have started to notice differences in my biceps and triceps. This is with only training my arms directly once a week and I’ve never been as sore in my life. Also getting stronger week to week consistently

@henrybatson8455

Жыл бұрын

Never do more than two sets per exercise maybe even just one working set. This does not include any warms ups i do

@JC-hk5zy

11 ай бұрын

I’ve just started this high intensity, only two sets each exercises approach and I’m liking it. Are you still doing the same?

Thank the Lord someone called out Humiston's BS.

slappin

damn your arms exploded when you did those behind the back tricep cable extentions

You got that e-high five! :D

Is it normal to drop to 5 reps from 10 after just adding 10% weight, like from 50 to 55kg? This is what I keep seeing, and it seems odd to me that such a small increase would lead to half the reps. But I'll keep grinding on, these newbie gains come pretty quick, anyway. Thanks for the videos!

Would you recommend doing Heavy Negatives for the Biceps? Like done one arm on a Incline Bench Preacher style?

As a person will small arms because I never really trained them...cause I went to more the deadlift and squat....I did do bench but even that was not enough frequency with all the push movements...it may work for others....but for me personally my arm mass came from benching OHP and dips...but they really started to take off...with believe it or not...farmers carry...and more so heavier OHP....but now I'm including more movements for my arms like DB shoulder press rear delt work lateral work...tricep specificity and bicep...I would say pull ups helped....

Ok, for a moment there when you did the Sumo Deadlift, you looked like Hugh Jackman....

Close grip bench works best for triceps for me .

Geoffrey still lookin homeless without the scruffy beard

In my case I can't do low reps for arms because my tendinitis will flare up nasty and ill just say "Fuck this" lol. I would sometimes include BFR Band training when doing metabolic stress 💪 Thanks for the content my man!

@GVS

2 жыл бұрын

Yea that's probably the biggest downside to lower rep arm training (and lower rep training in general) so I made sure to mention that. BFR can be a godsend for that situation.

bro you are nearing the 60k... be ready to start posting fashion stuff...hehe

this just a kinda question/maybe you can make a video about it if its good enough. Um, how do you not let things outside of the gym, affect your workout like your personal life, your work, or just life in general? What are some things we can do to maybe help compartmentalize and just focus on working out? and another question is uh how do you set up your excel sheet? im interested in knowing cause it's cool and i like to be organized

@GVS

2 жыл бұрын

Training log here: kzread.info/dash/bejne/ZqKEy9StlKvTdZc.html Will have a video on stress reduction at some point I think I have a lot of helpful stuff to share on that.

@0715yt

2 жыл бұрын

@@GVS I’d love to see it, my stress management is ass

But Ryan Humiston says/does, gotta do 60 bicep curl variations

Similar choice for my biceps (42.5cm at 12-13% bf) : - Standing heavy barbell curls - Dumbbell incline curls - Standing horizontal single arm cable curl - Chin ups Everything to failure. Done. Oh and you can do seated dumbbell hammer curls with back and triceps supported by the latpulldown leg pads, for bracchialis size. And reverse ez bar curls for bracchialis and forearm size. All the other variations are a waste of time imo.

The more Geoff curses the truer the information

3:45 -3:50 that face gave me athlean-x proving the haters wrong vibe

@GVS

2 жыл бұрын

Real weight gainz

you are 100k please start fashion posting i want to see fashion advice from a jacked guy

Supersetting triceps with abs nice lol

Another jab at Ryan Humiston for butchering excercises. I love it!

I know this an old video,is myo reps in a set of two for arm any good then ? Its 2 set myo reps biseps curl 12/10/10 /10 for 2 set 80% to my PR weight ,is it an overkill ? i just change my routine since i hit a platoue recently ..😅

Incline curls are too good. the stretch and pump are out of this world

💪🏾💪🏾💪🏾

What do you think about this: 3x8 cable curl 3x12 preacher 3x12 incline or hammer 3x10 pushdown 3x10 cable overhead extension 3xamrap dips

@Croissantrophy.meme.channel

2 жыл бұрын

Sounds good bro

@GVS

2 жыл бұрын

Maybe better to have a rep range so the first sets aren't sandbagged. 8-10, 10-12, 8-12, etc.

@astroyed992

2 жыл бұрын

@@Croissantrophy.meme.channel thanks dude

@astroyed992

2 жыл бұрын

@@GVS i see, thanks

People don't realize how important triceps are for arm size. They are more esthetic too IMO, it looks really ugly when people have small triceps and big biceps.

Triceps workout is injury my elbow so I stay to only push-up workouts, like bench press etc…

What do you think about @natural hypertrophy 's take on full ROM bicep curls? He's got a video where he discusses how during the bottom 5% of the ROM the muscle (at least for him) has finished lengthening and all that is happening during that part is he is stretching out his tendons and increasing risk of biceps tendonitis. That may be a fairly anecdotal take but I respect him and would be interested to hear your thoughts, given that I had some acute biceps tendon pain during my most recent arm day. Edit: the video is titled "How to avoid bicep tears"

@AdenCao20

2 жыл бұрын

I do not extend all the way for curls because for me it just makes my inner elbow sore after. Also that last bit doesn’t keep my bicep under tension so I do not go all the way down. It works better for me this way but I do not know if this will work for others

@GVS

2 жыл бұрын

Yea that's fair. If you watch in the video I don't actually FULLY lock out the elbows. To me full ROM is till you get the biceps stretch, not the last little bit.

You should have mentioned that cutting exercise variety and bumping up volume too much can lead to an overuse injury. At least some exercise variety should persist if the volume and frequence gets higher

@GVS

2 жыл бұрын

3 exercises should be plenty to avoid overuse, particularly if you choose movement that work for you, part of which means they don't beat you up. I'm not saying use one. And in reality, those who use more exercises almost always have more volume, putting them more at risk for overuse.

3:58 I think this is the reason Geoff made the entire video, he really wanted to get this one out. :P

Hey, Mr. Schofield! What are your thoughts on the Positions Of Flexion approach? Specifically for the arms.

@GVS

2 жыл бұрын

Never heard of it.

@mattvee4827

2 жыл бұрын

@@GVS each exercise has three variations that maximize tension on muscle in different ranges Midrange= standing curls Stretch= incline seated curls Contracted = concentration curl Idea is to fully exhaust all fibers.

@GVS

2 жыл бұрын

​@@mattvee4827 A biceps muscle fiber runs from shoulder to elbow, the same fibers are firing regardless of the exercise. There's some evidence of regional hypertrophy but it's probably not worth worrying about for most people.

Using bands okay compared to cables for the overhead extension? Haven’t got access to cable machines at the moment.

@GVS

2 жыл бұрын

Yea