I may have set the bar too high for future tier lists…
@ZeedDesign
Жыл бұрын
The fact that you used the site for the thumbnail and then used the whiteboard just to make us squint our eyes 😂
@caseh4235
Жыл бұрын
Remember to do 3 sets of 8 eye squints to build eye socket gains
@BasementBodybuilding
Жыл бұрын
It’s not a whiteboard, it’s the new iPad Pro on the whiteboard app. Pretty realistic looking actually
@kaisersoze851
Жыл бұрын
I think he took a note regarding NHs advice to do more "clickbaity" thumbnails 😂
@Enhanced-Atrophy
Жыл бұрын
He doesn't cast pearls before swine, only those who are willing to learn will get it 🤣🤣
@georgigoshkov
Жыл бұрын
I am only 15 and you and the noble natties have helped me tremendously during my 1 year lifting journey.
@BasementBodybuilding
Жыл бұрын
Hell yeah man. Glad you’re getting ahead of the game
@martinmiladinov3170
Жыл бұрын
Tochno taka vurkolak natiskai
@freakied0550
Жыл бұрын
The "who is this for' intro was great. Context is key in this space, and I'm sure even with that preface some will completely ignore it anyway. As much as seeing periodization, 1rms, and proactive deloads at the bottom hurts my insides 😂😂😂
@BasementBodybuilding
Жыл бұрын
Thank you bro. Goddamnit this was a missed opportunity to put the bottom tier as freakieD tier, payback for mogging me lmao
@freakied0550
Жыл бұрын
@@BasementBodybuilding LMAO, there's always next time.
@deftartisan6769
Жыл бұрын
BB implying he didn't weaponize his bad handwriting so viewers have to be more immersed in his video and not just skip to the end, yet another based win
@bigpicturegains
Жыл бұрын
The part about individual body structure and frame is highly underrated if you ask me! We all come in different shapes and sizes, it’s smart to customize lifts to get the most out of them for the individual. Too many try to copy a successful lifter too much. We can see how they do their lifts, but need to make the lift our lift to get the biggest benefit from them.
@nonattylimits
Жыл бұрын
When I first started, I used a Steve Cook program and I definitely got narly newbie gains like 165 to 185 in a year and was super lean, but my lack of understanding of programming had me hit a wall and just freaking stalled for like 2 years. So good on you bro for educating on this subject. It's so important for natty body builders
@JuliusCaesar103
Жыл бұрын
Enjoyment is key. If you don't enjoy something, you're gonna find it hard to give it your all for that exercise, it's something I admittedly have to work on for muscle groups and exercises that I don't really enjoy doing. Great video as always
@symmetrydprk
Жыл бұрын
yes. Im finding that im being much more consistent not only on training but also diet by doing what Im like doing. currently lifting while losing weight cos Imma obese
@BasementBodybuilding
Жыл бұрын
Thanks man, and fully agree there. Take advantage of what you enjoy, and add in some blue collar hard work to the other stuff.
@scottpoll6357
Жыл бұрын
Outstanding video! It’s funny because the stuff you have on the bottom tier used to be top tier for me. But now the past month or so since I’ve been following you I have put the same things as you do on the bottom tier. Lately I put frequency, volume, very high proximity to failure, and exercise selection at the very top tier. My mindset when walking into the gym is no longer “I hope I can max out today on the deadlift “. My mindset now is “I gotta build my upper back with a good volume of chest supported T bar rows and machine power shrugs.” And “I gotta build those arms.” My arms training is no longer just an afterthought.
@luisdelgado7764
Жыл бұрын
Girls color coding their notes and writing in cursive: my writing is terrible Boys absolute peak writing capability’s: 11:24 Yeah my writing is terrible as well 😔
@BasementBodybuilding
Жыл бұрын
I always felt bad for the teachers who had to grade my essays
@3jesus3christ3
Жыл бұрын
nobodys handwriting is terrible. you know what the letters look like. its 100% intentional. if for some reason you wanted to write with perfect accuracy you could
@BasementBodybuilding
Жыл бұрын
Of course I could, but it’s unnatural. It would take forever.
@luisdelgado7764
Жыл бұрын
@@3jesus3christ3 ur mom bro
@3jesus3christ3
Жыл бұрын
@@BasementBodybuilding wasnt replying to you as i dont expect perfect accuracy but it would surely be worth it to spend 1 more second per word so your viewers can READ the whiteboard. I wholely respect that the focus of the vid is on the audio but... it would make no difference if the video was absent of the whiteboard right? no hate here just saying practice some intentionality if you have an audience
@nmnate
Жыл бұрын
Preacher curl lover here. The bottom is brutal, but I feel that's the most useful part. I feel like that range of motion is very relevant to chinups, too. Machine preachers where your resistance curve is pretty even can get you a wicked contraction too. The one in my gym has a gap between the handles, so the contracted position is somewhere around my ears.
@BasementBodybuilding
Жыл бұрын
100% agree that the value of preachers is in the bottom portion! Machine preachers almost resemble a spider curl more than a preacher curl
@nmnate
Жыл бұрын
@@BasementBodybuilding Have you ever tried reverse ez-bar preachers ? I've been dying to try those variations out whenever I rotate exercises up (neutral grip is also fantastic if you have a bar for that). With the reverse preacher curls you can flex your forearms (wrist up), do the curl, and then release the wrist flexion at the bottom before the next rep. Might be a wicked option for forearm work.
@heroevulgar
Жыл бұрын
I love preacher machines more than just the bench for barbell preacher curls, because even at the top you're still fighting resistance, whereas with a barbell in the top position you're just balancing it and resting.
@gojira1067
Жыл бұрын
I'm really glad that i found your channel. I usually i dont comment but i just have to boost the algo. In this sea of content its hard to find information that actually makes sense.
@TheBlooIsosceles
Жыл бұрын
Just found your channel the other day and I appreciate how genuine you are man . Keep up the awesome content bro
@BasementBodybuilding
Жыл бұрын
Thanks man, authenticity is a priority for me
@ProphetFear
Жыл бұрын
A spider curl can still be trained while maximizing muscle length, you just cut the extremely disadvantaged shortened range and do very involved negatives in the bottom half. You can also use lighter weights and control the negative from the very top of a spider curl and minimize the contraction in order to lengthen a part of the ROM that is tension-less normally. Using the front delts is a good thing because they would be doing all the work at the top which you want to deemphasize anyway, in order to involve your biceps more.
@BasementBodybuilding
Жыл бұрын
Good hack around it, yeah saw your vid the other day on them, I haven’t tried that technique but will prob give it a try if I rotate spider curls back in, which is likely at some point
@David-lu4th
Жыл бұрын
You're definitely helping me change my mindset off the unnecessary focus on strength, at least for us who really deep down are training for muscle building but still got caught up with the numbers. I never wanted to be a powerlifter, I wanted to build muscle first and foremost (although I do enjoy doing some strength work here and there because I genuinely like it) Appreciate your content brah, looking forward to 2023 being my hypertrophy year. Taking my ego and attitude away from hitting numbers and low reps. It's already been roughly 4-5 months of this and I've noticeably grown in a short amount of time. Muscle first, the numbers can come later
@KurokamiNajimi
Жыл бұрын
I don’t care as much about absolute strength (1 RM) as I use to after I figured out it doesn’t increase your rep work (unless you’re a drug user who hasn’t been progressively overloading or a novice who’s making neuro gains every week). Once you catch onto that you ask what’s really the point of peaking a 1 RM, if you can do 285 for 12 then you already know your peaked max is 405. I enjoy maxing out bc it’s easier to do singles than volume work but if I find the idea of systemic fatigue increasing to be true I’ll have to drop it
@liftheadleyweight
Жыл бұрын
Love the whiteboard version! Back to analog + algo!
@BasementBodybuilding
Жыл бұрын
Thanks for the Algo support homie
@Strangepete
Жыл бұрын
Information is lifting up the viewers. Filming style is quite literally dragging us down, though. Confusing, but that's what makes us grow, right babe?
@BasementBodybuilding
Жыл бұрын
Arnold shocks the muscles, I shock my subscribers
@radonsmith4386
Жыл бұрын
Technique Volume Proximity to failure Frequency
@igor5331
Жыл бұрын
Even tho I pretty much know everything of it and it seems obvious to me i like to refresh my memory. A lot of knowledge for free with a dip of humor. Keep up the great work you are doing to community. 😎
@BasementBodybuilding
Жыл бұрын
I appreciate that man, yeah refreshers of memory are helpful.
@Jules-vf1zq
Жыл бұрын
The frequency point is really important for me. My shoulders only started actually growing when I really really ramped up the frequency
@BasementBodybuilding
Жыл бұрын
Same man, frequency is super overlooked.
@J0shua2326
Жыл бұрын
Great video man, definitely resonate with a lot of that! Very interested to watch a video more on your frequency protocol etc
@nerf2752
Жыл бұрын
I wish NH had a white board.
@BasementBodybuilding
Жыл бұрын
I’ll get him one for Xmas or something
@radonsmith4386
Жыл бұрын
Funny how the top tier basically are Volume, Intensity and Frequency, so we are right back at the basics everybody talks about
@bieszo
Жыл бұрын
Those are the straightest lines I’ve ever seen, do I suspect a ruler was deployed?
@BasementBodybuilding
Жыл бұрын
No, it’s just the mindset
@mttdang
Жыл бұрын
I would disagree on the exercise order. The general fatigue that sets in during a session makes it so, that its harder to give it your all in the later lifts. Thus structuring your workout in a way, such that your prioritised muscles come first, enables one to give an better effort for these muscles
@BasementBodybuilding
Жыл бұрын
Great point, also important that you order it in a way that minimizes interference across muscle groups
@ROHITBIRJERANE
Жыл бұрын
Here to support algo gains for a respectable Noble Natty G!
@LautaroPerezDuran
Ай бұрын
Increible canal, de verdad
@jaleesa00
Жыл бұрын
Maybe a video on tension curves on certain exercises and how to maximize time under tension on them. And the lengthened position of the muscle
@alexanderstoyanov4284
Жыл бұрын
Great video as always man! Would have liked to hear what your thoughts are about changing up lift variations (even slight changes like angle variation) over time.
@BasementBodybuilding
Жыл бұрын
That’s a topic I’ll likely touch on, I have a video on rotations already too
@sensid-iwnl-5201
Жыл бұрын
PLEASE MAKE A 3 DAY FULL BODY BEGINNER PROGRAM 😭😭
@trujilloroldancarlosarturo4281
Жыл бұрын
Checo Natural Hypertrophy, he have two newbie programs for three days
@schmolzz
Жыл бұрын
at the end of my training sessions i usually do banded curls ,upright rows and tricep extensions with high reps past failure to get a sickening pump and burn, pretty much just because it feels good lol i put it at the end of my training for a reason though
@BasementBodybuilding
Жыл бұрын
If it’s fun and doesn’t affect your program then go for it!
@adamz7282
10 ай бұрын
I recently switched over to low volume high intensity training, I'm not sure I'm doing enough to grow. It's not exactly what you think it's my own version of it. I'm doing 3 excersises per muscle group 2 sets per excersise, training 5 days a week. And I'm hitting every muscle twice a week. For example 2 sets of bench, 2 sets of dumbbell incline, 2 sets of flys, 2 sets of triceps pushdowbs, 2 sets of french press. I feel like if i add 1 set on bench and one set on triceps I'll stimulate muscle.. what do you think
@pablieto-veganson
Жыл бұрын
Hey BB, quick question; is the rep goal system essentially the same as double progression? Because i've watched a bunch of double progression video's and i feel dumb but i can't quite wrap my head around it. I'm following your advice and i train in a 12 to 20 rep range. I train to failure as much as possible. Getting more out of less weight (pause reps for a slight inlcine, closer grip swiss bar bench.) I recently started using a fitness tracker. And i track my first real set. Wich i'm strongest. And i lower the weight a little bit each set after. But that's all. I'm not sure what progression scheme i'm using. It just sort of happens i guess. I feel like i should know this. Thanks, greeting from the netherlands. 💪🏼
@BasementBodybuilding
Жыл бұрын
It’s definitely similar. And not your fault, there are a lot of people that just simply don’t understand progressions which has led to confusion. It took me a long time to figure it out too. In most cases, double progression will mean doing X amount of sets for X lift, and adding weight once all sets hit the high end of that rep range. “Double” progression means 2 variables are progressing simultaneously, so you alternate between adding reps, then adding weight. The rep goal system is a cousin of double progression. You’re just combining your reps into one total count to prevent sandbagging.
@pablieto-veganson
Жыл бұрын
@@BasementBodybuilding i've read your reply a couple times slowly and imagine it in my head, i get it a little bit better now thanks. hmmm so the rep goal system is better at preventing sandbagging. than that seems better to me. but if i lower the weight each set after my first working set, does that affect the rep goal system? say i bench 46kg on the slight incline swiss bar, with paused chest reps at mediun grip width for 18 on the first set. then take of 2,5 kg each set after, for the next 5 sets to keep that rep range. (i also like to pause at the top for the last few reps to pseudo go beyond failure, because the reps are high enough to where i can do it.)
@pablieto-veganson
Жыл бұрын
@@BasementBodybuilding sorry for the long response. thankyou for all the help you've given so far. it really helps me alot. also for motivation definately!
@BasementBodybuilding
Жыл бұрын
@@pablieto-veganson yeah for rep goal system you’d be using the same weight for each set. If you’re constantly changing weights, then that throws a wrench in the system. The only time I’d change weight used from set to set is if I was doing static Rep ranges (all sets the same Rep count)
@pablieto-veganson
Жыл бұрын
and the 2,5 is total, not 2,5 on each side. to be more specific. otherwise i look really weak haha...
@arslans3036
Жыл бұрын
Have you made a video on the new row machine you got? or will you make one? I feel like choosing good home machines isn't discussed too often.
@marcmcphee
Жыл бұрын
Just tricep kickbacks, nothing else ;).
@formidableplays4750
Жыл бұрын
Tricep kickbacks for insane long-head development 🤪
@marcmcphee
Жыл бұрын
@@formidableplays4750 built 40 inch arms just using them.
@naughtiousmaximus7853
Жыл бұрын
@@marcmcphee Pfft, I even used pink dumbbells to build Earth's diameter arms.
@BasementBodybuilding
Жыл бұрын
I once knew a guy who thought you could grow both triceps AND biceps from kickbacks. He was a dyel.
@marcmcphee
Жыл бұрын
@@BasementBodybuilding haha, that’s hilarious 😆
@arcaneknight9799
11 ай бұрын
Where's that frequency video?
@nh1776
Жыл бұрын
Do you have any dedicated video on your approach to deloads? I couldn’t find anything specific but I might be missing something.
@DexFlex_YT
7 ай бұрын
yes sir
@CAPNBACK
Жыл бұрын
27:38 Now we know the truth, bro’s build diff😩
@scottpoll6357
Жыл бұрын
I should also add that I used to do almost deadlifting exclusively. Now I do zero deadlifting. Instead I’m focusing on exercises that will make me bigger and stronger in the 6-10 rep range. No more of this under 6 reps waste of time and energy nonsense.
@pontusbulow3618
Жыл бұрын
Do you think an overhead extension stimulates more growth than a tricep pushdown because of the weighted stretch?
@BasementBodybuilding
Жыл бұрын
Potentially. It does bias the long head more so that’s definitely a reason for more growth. I do think with triceps, training with the most tension in the lengthened position (JM press for example) is the most important factor, but the stretch is likely important too.
@KurokamiNajimi
Жыл бұрын
Is there really a difference in fatigue in say opening the session with warm ups+3 attempts of a max then doing more volume until you’re below a certain intensity threshold (from your peak performance I mean which you’re already working down from since you opened with a max) vs just doing volume work and getting to that same point?
@BasementBodybuilding
Жыл бұрын
You’ll get more benefit from doing higher rep work, so you can do less work and apply that to other muscle groups, or just do more work for the initial muscle if necessary. Systemic fatigue will increase from 1 rep maxes, which you want to avoid if possible for hypertrophy
@balintlosonci3578
Жыл бұрын
@@BasementBodybuilding Long time I wanted to ask you on this: I've read and heard from many experts that even when hypertrophy is your only goal, doing some heavy doubles or triples at the beginning of a workout (but without too much stress, so choosing a weight that is challanging but not going near to failure, doing in a way that you are 100% sure that you can do that double or triple fluently) can amp up, activate your nervous system, establish mind-muscle connection and after this the normal sets seem way much easier. I only do this on pullups, after doing only one double with added 25 kg the first bodyweight set feels like I'm flying😉 Experts call it post activation potentiation.
@KurokamiNajimi
Жыл бұрын
@@BasementBodybuilding To clarify would you say working up to a max then ending the session causes more systematic fatigue than doing a set of 12 to 0 RIR and ending? I honestly feel the set of 12 takes more energy. Usually people don’t just do intensity and no volume, they do both
@rue5445
Жыл бұрын
What exercise selection changes have you made for your leverages (long limbed)?
@BasementBodybuilding
Жыл бұрын
Platz squats, RDL’s, and tons of isolation for the limbs (mainly arms) since they grow slower, and compounds just don’t work that well anyways for arms.
@tejass9177
Жыл бұрын
Bro any thoughts on Reverse grip preacher curls for forearms?
@BasementBodybuilding
Жыл бұрын
Haven’t tried them, but there are potentially benefits since it’s training them in a lengthened position. Your forearms will be a bit more active than biceps in the top half of the ROM, so that’s one potential downside due to the lack of tension in the top half of preachers
@realdeepz
Жыл бұрын
lets fucking go!!!
@UnlimitedUF2
Жыл бұрын
YUH LETS FUCKING GOOOOOOOO
@BasementBodybuilding
Жыл бұрын
LFG bois
@rajvirsingh935
Жыл бұрын
Hey! I am a student. My classes are about 25 hours with 7 hours of self- study a week and 40 hours of work. I still wanna be able to go to the gym. How do you suggest I should design my workout plan.
@saberbtw7203
Жыл бұрын
bro ain’t preachers in the shortened position?
@BasementBodybuilding
Жыл бұрын
Yes, but the tension is mostly placed on the bicep in the lengthened position in that range of motion because of the angle of the preacher bench
@UnlimitedUF2
Жыл бұрын
LETS GOOOO
@BasementBodybuilding
Жыл бұрын
Let’s goooooooo
@thiefbox
Жыл бұрын
Panicked at 22:40 lol
@MEAT-BASED-VEGAN
Жыл бұрын
Bro I can't read it what handwriting is this?
@UnlimitedUF2
Жыл бұрын
zoom in
@BasementBodybuilding
Жыл бұрын
I don’t have the best handwriting
@MEAT-BASED-VEGAN
Жыл бұрын
@@BasementBodybuilding yes and I'm not English native so it's even more impossible for me to read this
@teufelszahn
Жыл бұрын
Oof, thought this is about workout splits and how you would rank them
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