6 Reasons Why Naturals are Small

Рет қаралды 90,374

Күн бұрын

Here are 6 reasons why Naturals stay small, and the fix to it
00:00 Introduction
00:47 1st Reason
04:00 2nd Reason
06:28 3rd Reason (featuring @AlexLeonidas and a surprise guest)
10:28 4th Reason
12:14 5th Reason (literally me ranting)
13:50 6th Reason
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About me: French, highly-effective and versatile Certified Fitness Personal Trainer, Sport Nutritionist and Posing Coach, Natural Bodybuilding Competitor and Professional Photo Model, with over 11 years of drug-free training.
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Disclaimers: Hersovyac is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Hersovyac will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video, including but not limited to economic loss, injury, illness or death.

Пікірлер: 636

@AlanThrall 6 ай бұрын

Great video

@howardfairbanks6965 6 ай бұрын

It is real cool a bigger name and channel like you spends time watching and commenting on these very hard-working guy's videos out here who trying to help develop and improve the hypertrophy community. You're a good one Thrall

@Hersovyac 6 ай бұрын

Thanks! Appreciate it Allan 🙏🏻

@kapoioBCS 6 ай бұрын

Simp

@jesusramos-my2qr 6 ай бұрын

@AlanThrall thanks for getting me into powerlifting all your cues still stick in my mind even now in bodybuilding

@nomadicstrength 6 ай бұрын

Bro You're here!

@BennyOcean 6 ай бұрын

00:01 Doing too much volume and not focusing on progressive overload 02:04 Focus on minimal volume for maximum results 04:06 Don't fall for targeted exercises, focus on overall muscle mass 06:02 Focusing on the wrong muscles 07:56 Focus on building muscle in specific areas to create the illusion of a bigger physique. 10:00 Building mass before cutting is beneficial for overall growth and recovery 11:54 Most social media fitness influencers are not natural and are paid to promote products. 13:35 Consistency and endurance are key to building a great physique as a natural. 15:29 Focus on the basics and enjoy the journey Crafted by Merlin AI.

@tokomax9414 6 ай бұрын

Thank you sir❤

@kevnuts5800 6 ай бұрын

Ass

@LambClone 6 ай бұрын

Really is one of the best natty physiques I've ever seen, genuinely inspires me

@Hersovyac 6 ай бұрын

Thanks man !

@jeffbunnell9961 6 ай бұрын

I was talking to a guy who just started out lifting at my gym and had stalled doing like 30 sets per muscle on a PPL split. I told him more is not always best, the body needs to adapt and supercompensate, and that's assuming your'e already eating and sleeping enough.

@Hersovyac 6 ай бұрын

Good advice bro let’s hope he listens to you, but at his stage anything will work, you may need to be patient with that lad

@soonahero 6 ай бұрын

Yeah the real solution is waiting 3 years.

@demetriuscooksey7147 6 ай бұрын

Less is more, but you can't really tell anybody anything. Most young people these days think they know everything after doing something for a couple weeks.

@goncalopereira8267 6 ай бұрын

I did the same, it resulted for me in the beginning,after some time even 20 sets is to much

@mynamefrank6567 6 ай бұрын

I unfortunately did this for some months, didn't get results doing 16 sets per muscle on a session (even biceps) then repeating the SAME THING 2 days later, I cut the volume in half and saw progress, did more intensity and saw more progress, went too hard and burnt out, cut volume in half again and saw even more progress...

@willswanson2145 6 ай бұрын

You have an amazing looking waist bro. Very symmetrical, hollow and flat looking. Much better than a lot of the GH gut you see out there.

@Hersovyac 6 ай бұрын

Thanks ! I appreciate that!

@Ryan-wx1bi 6 ай бұрын

I definitely fell for the too much volume. I was training like i was on the juice and my body could never properly recover. It blew my mind once i stopped doing so many sets, that my progress increased after an extremely long plateau

@Hersovyac 6 ай бұрын

Thanks for sharing! I did the same mistakes, that’s how we learn

@lelmaahn5131 6 ай бұрын

Made this exact mistake recently and injured my upper pec. I've certainly learned my lesson now haha

@JorgeGonzalez-sx7fk 6 ай бұрын

same man. i was caught up in the volume trap for yeeaaarrrs. dropping down to 2-6 sets per session has been a game changer for me over the past 5 months

@TravisH-nm9fy 6 ай бұрын

1 set is all you need

@muellernikolai8630 6 ай бұрын

@@JorgeGonzalez-sx7fk you will probably not see the growth for long. What most likely happened is you peaked, as accruing volume then reducing it before peaking is the principle of periodization. But this is temporary, and if you do not increase volume again you will start losing this progress. Volume decrease is good for short-term peaking (like before a competition), but in the long-term you absolutely do need to build high volume endurance to progress.

@U.F.O_0908 6 ай бұрын

I've started doing dips thanks to you (and Alex Leonidas) bro. Fixed my form by leaning forward. Already made solid rep progress. Can't believe I neglected this exercise by thinking "I'm not built for it". Solid advice as always 💪🏼💪🏼

@Hersovyac 6 ай бұрын

Nice work! Keep it up !

@demetriuscooksey7147 6 ай бұрын

I loved dips when I could do them. Unfortunately, injury has made dips a no-go for me. They truly are the upper body squat though.

@Hersovyac 6 ай бұрын

Start back down from push up, increase ROM or do rings and slowly build your way again

@MinhiCZ 6 ай бұрын

From my experience, the exercises you feel like you're "not built for" are the most satisfying to progress on once you really put focus on them. OHP was like that for me

@therustedshank9995 6 ай бұрын

My gym doesn't have any sort of dipping setup unfortunately, do you guys think it'd be worth doing bodyweight dips on chairs?

@rastaraptor6619 6 ай бұрын

I'm fairly tall at 6'5 and have realised that focusing on the yoke is so important to look big. Over the last couple of months I've really developed a passion for wanting huge calves and neck especially!

@Hersovyac 6 ай бұрын

Great minds 👌🏻

@evanwilcox82 6 ай бұрын

I took my calves from 14" to 17" in 3 years of hard and heavy calf training. My arms are 17" 6'2 210 lbs. Let me tell you, the effort and patience was WORTH IT! It is insane how everyone stares when you have a great calf pump lol. Also you just feel like Hercules and it is generally awesome. Tripping? Forget about it. You may catch your foot on a curb or plate, but you will never fall again. Easy peasy for your calves to stop your full bodyweight when they are used to slowly controlling 400-500 lbs consistently. Train hard brother and turn those calves into full-blown cows. Godspeed

@limitisillusion7 6 ай бұрын

@evan similar measurements... No one stares at me and I like it that way. I built the calves mostly with running and the arms with high volume pushups. Quads won't get big no matter how much I try and I think it's because I cycles and run a lot.

@crappygamer4927 6 ай бұрын

fantastic no bs vid, thank you so much!

@Hersovyac 6 ай бұрын

Thanks man 🙏🏻🙏🏻

@Soccasteve 6 ай бұрын

Really solid advice, also you’ve got a crazy natural physique. Just goes to show what a properly executed slow progression can achieve.

@Hersovyac 6 ай бұрын

Thanks brother yeah it’s really just showing up longer than the others

@JackedNStoic 6 ай бұрын

Happy to see one of your vids popping of man, the work pays off💪!

@Hersovyac 6 ай бұрын

Appreciate it!! Thanks man !

@Beya045 6 ай бұрын

This is a mix of excellent knowledge and real experience. Kind and thoughtful to boot. Thanks!

@Hersovyac 6 ай бұрын

Glad it was helpful! 🙏🏻

@joel-nd6fq 6 ай бұрын

really resonated with the focus on rows>pull-ups. incredible video bro you’re amazing we wld love to see more and more videos from u!

@Hersovyac 6 ай бұрын

Thanks! Will do!

@Dravok 6 ай бұрын

I've really taken inspiration from the lessons in your U/L book and in your videos. Since working on my yoke I have really noticed a difference in how my shirts look on me. I am really filling them out and seeing more mass in my neck and traps. You speak from the heart and it shows. 👍

@Hersovyac 6 ай бұрын

Wonderful! I am happy to be of help bro thanks for the feedback !

@PowerMaze 6 ай бұрын

Great video! I'll definitely look into doing more horizontal pulls and vertical pushes!

@Hersovyac 6 ай бұрын

Let me know how it goes for you :)

@fabchi4597 6 ай бұрын

You are so nice and honest! I loved this speach from such an experienced athlete

@Hersovyac 6 ай бұрын

Thank you so much! That is very kind of you, I do my best 🙏🏻

@callam4336 6 ай бұрын

0:25 you and GVS convince me that roider-tier long heads are very achievable as a natty. never thought about it but 3 noble nattys having large longhead makes me think that a lot of people just neglect the long head

@Hersovyac 6 ай бұрын

It’s very achievable bro, you just need to actually properly do your triceps isolation to make sure it works and rinse repeat until your sleeves beg for mercy

@BenWinney 6 ай бұрын

I'm glad this video blew up so I could discover your channel!

@Hersovyac 6 ай бұрын

Heeey welcome Ben and thank you !

@ParvParashar 6 ай бұрын

Absolutely fantastic video! Outstanding work. Keep it up. These videos are super informative and helpful. Thank you! Highly appreciate the effort you put into making them. You’re a huge inspiration for all the natural bodybuilders. 🙏

@Hersovyac 6 ай бұрын

Thank you man ! 🙏🏻

@alexlekas3407 6 ай бұрын

This is good stuff. New channel discovery. I'll have to check out the other videos. At 63 and after 40 years of doing it, not always correctly, I'm open to learning new things.

@Hersovyac 6 ай бұрын

Welcome sir and thanks for the trust and support enjoy and do not hesitate to ask questions 🙏🏻

@matthewwebb7921 6 ай бұрын

Great video! Loved the points you brought up!

@Hersovyac 6 ай бұрын

Glad you enjoyed! Thank you 🙏🏻

@GuillaumeLeValiant 6 ай бұрын

I'll show this to everyone who wants to start bodybuilding. Always top notch infos bro!

@Hersovyac 6 ай бұрын

Thanks man !

@Dasgroffe 6 ай бұрын

Can't believe I just listened to gold. Preach brother !

@Hersovyac 6 ай бұрын

Merci bg 😍

@ZachariahFrazz92 6 ай бұрын

Thanks for these tips man! I always appreciate your knowledge.

@Hersovyac 6 ай бұрын

Thank you Zach !! So lucky to still have you there hope all is well 🙏🏻

@CarneGranada 6 ай бұрын

Can't believe I have never heard of your content. Really informational and you're jacked out of your mind for a natural! Your mid traps are insane😮

@Hersovyac 6 ай бұрын

I appreciate that!

@SquillaKilla 6 ай бұрын

Excellent job, thank you 🙏

@Hersovyac 6 ай бұрын

My pleasure !

@kfp959 6 ай бұрын

Thanks for the great content bro one of my favorite channels

@Hersovyac 6 ай бұрын

Glad you enjoy it! Thanks for the support man

@shawnpatten6515 6 ай бұрын

Really enjoyed this video. I like that you are confident in your methods and not afraid to go against the current trends or drama of the day.

@Hersovyac 6 ай бұрын

Glad you enjoyed it! I may have missed something what drama am I going against are you talking about ?

@Propraj 6 ай бұрын

About powerbuilding I guess.

@tuukkai1841 6 ай бұрын

@@HersovyacI am guessing he is referring to the recent debate on powerbuilding, and I guess he intrepreted your point about getting stronger as pro-powerbuilding. Myself I didn't interpret it that way

@ZiiKaZz 6 ай бұрын

the assertion on yoke muscles is so accurate, most of lifetime intermediates tend to lack devlpmt of upper traps/forearms/posterior chain and too much pecs for their shoulders, they don't look jacked with a shirt on

@graziamaravalli1925 6 ай бұрын

Finally a good fitness influencer. Keep going and good luck 🙏🏻

@Hersovyac 6 ай бұрын

Thank you! Will do!

@murkelmor9976 6 ай бұрын

Très bonne vidéo 💪🏻 merci!

@AlpiusTheNatty 6 ай бұрын

Great points coach 👊

@Hersovyac 6 ай бұрын

Thanks man !!

@projonejon 6 ай бұрын

Quality video, man

@mehdanos 6 ай бұрын

great advice my friend 👍🏻, thank you

@Hersovyac 6 ай бұрын

Thanks for watching! My pleasure 🙏🏻

@GG-xy9pi 6 ай бұрын

One of the things I discovered and recommended is that besides the lowered volume is to do only your favourite exercises which you like, amd do them hard, because not everyone is the same and we all prefer different exercises, but to big of a variety of exercises isn't good. And this way I put on some punds o muscle and I actually enjoy my training and looking towards for it every day. Do whatever feels good for you and grind hard with a good diet.

@Hersovyac 6 ай бұрын

Totally great advices ! It helps with adherence and consistency if you love what you do, who cares if it’s not the absolute best, you are getting a blast !

@demetriuscooksey7147 6 ай бұрын

Yep, do what works for you and to hell with the naysayers.

@bassibernie 6 ай бұрын

That’s what Sam sulek preaches….12-16 sets or 3 works of 4 sets each. Per muscle group going fuñl intensity

@benjamindavis2475 6 ай бұрын

This was a great video. Thanks

@Hersovyac 6 ай бұрын

My pleasure!

@roycegarvin 6 ай бұрын

Awesome video. Thank you sir.

@Hersovyac 6 ай бұрын

So nice of you thanks Royce 🙏🏻

@miketgl4543 6 ай бұрын

This is one of the best fitness videos I've ever seen.

@Hersovyac 6 ай бұрын

Thank you Mike 🙏🏻🙏🏻

@Eric-qc9cx 6 ай бұрын

15 minutes, needed 60 to complete it, just full of information so i needed to repeat some sections often to understand. love it, thanks

@Hersovyac 6 ай бұрын

Sorry for that you aren’t the only one who told me the editing and part was so dense it wasn’t easy to follow I will do better

@Eric-qc9cx 6 ай бұрын

no for me that isn´t a problem. i just stop and read the editing or repeat it. that is the beauty of a video. sorry, if i read my comment again it sounds ironic. that wasnt my goal. love it was meant real. love the content and the time you put in it and appreceate it. for me the editing is no problem. keep on the good work. greetings from germany.

@Hersovyac 6 ай бұрын

@@Eric-qc9cx not at all I like constructive criticims!

@fitlawnguy 6 ай бұрын

Just found your channel. Great advice for naturals.

@Hersovyac 6 ай бұрын

Awesome thanks and welcome 🙏🏻

@Divingdeeponceagain 5 ай бұрын

My weight went finally up again after i trained with lower volume since I’ve seen your video. I’ve also ate a bit more but also my tricep is bigger already. Im working out for 10 years and always trained with high volume and i was sort of stuck since 1 year. I really believe thats the way to go for me now. I hope my body will be fine with lifting heavier weights and i love it. Im doing always 2 sets 5-7 reps max and before i did always 3 sets 10-12 reps. I already look bigger also. Thank you Hersovyac im so happy to have learned something here. I also went for too many exercises in the past for 1 body parts lets say chest i did like 8-10 different exercises because i couldn’t stop i thought that will get my muscle to grow but i think that was what hindered the muscle to grow. Im now doing 3-5 exercises for 1 body part. Lets see how im doing. Cant wait for more videos im here for it 💪

@Theone.fitness 6 ай бұрын

Glad I have subbed to this channel as a bodybuilder.

@Hersovyac 6 ай бұрын

Thank you Theone glad you are here

@Jz.Antkod 6 ай бұрын

Merci pour ton contenu de qualité Herso

@Hersovyac 6 ай бұрын

Merci 🙏🏻

@StrongandConditioned 6 ай бұрын

Awesome video mate and hats off for the body hair removal.

@Hersovyac 6 ай бұрын

Glad you enjoyed it, it was a cardio session to remove everything but I wanted to look good for videos

@MohamedNaas2005 6 ай бұрын

Yep , My time zone is gonna make miss all this guys videos

@Hersovyac 6 ай бұрын

No i am there

@JeffOchoaFitnessDudeJeff 6 ай бұрын

Great points and perspective thank you!!

@Hersovyac 6 ай бұрын

Glad it was helpful!

@gavinmoskovitz7391 6 ай бұрын

Man this video is very true Ive seen in the gym for years everyone seems to train chest and arms hard but hardly ever I see people training the neck, forearms, or calves really hard which you said those muscles make you stand out along with having the wide clavicle.

@Hersovyac 6 ай бұрын

Exactly !

@Lajos07 6 ай бұрын

Liking the video before watching because I know it's just that good

@Hersovyac 6 ай бұрын

Bro is awesome 👌🏻😎

@hidde5085 6 ай бұрын

Really enjoyed this. What is your current workout plan? Maybe make a video about it?

@Hersovyac 6 ай бұрын

I just did a few weeks back. I am still on a upper lower

@grindatron 6 ай бұрын

Awesome video and im now subscribed!

@Hersovyac 6 ай бұрын

Welcome aboard! Thanks !

@nabileljefe_814 6 ай бұрын

Thanks for this video man, very informative video, you earned a sub, keep it up!

@Hersovyac 6 ай бұрын

Thanks for the sub! Welcome man !

@Rakyr 6 ай бұрын

A really great gem of a video, as a potential future video, maybe you could go over exercises you use to bullet proof your knees/shoulders? I feel like the sky is the limit as long as you do not get injured and stay consistent.

@Hersovyac 6 ай бұрын

Noted bro thanks for the suggestion

@bboyVice007 6 ай бұрын

@@Hersovyacknees/shoulders/neck/lower back bullet proof exercises. I worked in a orthopedic medical clinic and those are the most common locations of injuries that require surgery and long rehab

@daviheras2377 6 ай бұрын

Great content! Keep up

@Hersovyac 6 ай бұрын

Thanks !

@Ryuu92i 6 ай бұрын

Super video mec, continue tu geres !

@Hersovyac 6 ай бұрын

Merci !!

@lordyeti090 6 ай бұрын

Was expecting tiktok level of advice, but instead we got great direction for training, great video !

@Hersovyac 6 ай бұрын

No tik tok here uwu

@yernoaloodtaedaethat2780 6 ай бұрын

This might be one of the most important videos right now. We are saturated in advice from influencers on copious amounts of gear. Gear does such insane things that the advice is almost not even comparable to what would be needed for a natural person

@superyan4100 6 ай бұрын

Just discovered your channel, you look amazing & great video. Also good to see Alan Thrall here :D

@Hersovyac 6 ай бұрын

Welcome brother !

@Dumbbellwarrior777 6 ай бұрын

I like this guy and his accent, he seems to know what he’s talking about. Cheers to a new sub mate!

@Hersovyac 6 ай бұрын

Welcome bro and thanks, I know my accent can be weird 🙏🏻

@Dumbbellwarrior777 5 ай бұрын

@@Hersovyac I love your accent bro, it’s great!

@BigHairyDwarf 6 ай бұрын

Excellent! Subscribed

@Hersovyac 6 ай бұрын

Awesome, thank you! Welcome!

@JoseGonzales-lt1xm 6 ай бұрын

Great video bro. I like that all the tips are simple, because that’s how building a physique is. Its simple, just very hard lol. Weird question, but do you have any tips how to avoid inflammation or redness when shaving body hair?

@Hersovyac 6 ай бұрын

Appreciate it! Yeah, shower with cold water afterward and possibly use aloe Vera or Shea butter to reduce inflammation and help with any little injury. Make sure to check prior if you don’t go any weird reaction or allergies

@cosmok783 6 ай бұрын

Helpful info man and thanks

@Hersovyac 6 ай бұрын

Appreciate it brother 🙏🏻

@cosmok783 6 ай бұрын

@@Hersovyac plus although my progress has been quite good but I think I sometimes do too much volume so gonna take your advice 100% brother 💯🤜🏾 For biceps and triceps I sometimes do 10 sets of 10 reps but I don’t go over that

@Damian.Williams 6 ай бұрын

Excellent advice

@Hersovyac 6 ай бұрын

Thanks Damian 🙏🏻

@kardona9384 6 ай бұрын

Great video !! Subbed

@Hersovyac 6 ай бұрын

Thanks for the sub! Welcome

@Qazplmwsxokn 6 ай бұрын

Thanks for the vid! Keep up the good work. A small tip: I found the combination you talking and the textbox distracting. It seem to be two points which my brain can not process at the same time. Thanks again.

@Hersovyac 6 ай бұрын

I will keep that in mind

@jpzguitars4294 6 ай бұрын

Really good video. I didn't know you but now I'm a follower. And now I wanna go to your chanel to see more good videos. Great!

@Hersovyac 6 ай бұрын

Welcome aboard! Thank you so much !

@evprince 6 ай бұрын

Very helpful brother thank you.

@Hersovyac 6 ай бұрын

You are welcome man thanks for the support

@Jeez83 6 ай бұрын

Big up from France !!

@Hersovyac 6 ай бұрын

ON EST LES CHAMPIONS

@ce8539 6 ай бұрын

Ughhh i want to train my neck but i get pretty bad vertigo when i do. Gonna spam shrugs more and just take what i can get haha. Nice vid

@dontreadmyname4396 6 ай бұрын

thank you for this video

@Hersovyac 6 ай бұрын

My pleasure🙏🏻

@AEonAEtherium 6 ай бұрын

I’m guilty of the first bit. I’m about a year and 3 months into my weight lifting journey, and for the past few months I decided to drop the weight slightly and aim for 15-20 reps on most exercises for the volume increase; occasionally adding in extra sets if I felt there was more to squeeze out as well. This worked tremendously up until about two weeks ago. Since then I switched back to my initial 8-12 reps and began increasing the weight on my sets. Back to seeing some worthwhile, natural progress! 💪🏻

@Hersovyac 6 ай бұрын

Lets goooo !

@CoachSeamus 6 ай бұрын

Excellent video. I went through a major fat loss phase and got trapped in a place where I was basically chasing shredded abs. Just like you rightfully pointed out here, I wasn’t eating enough food but my activity levels were through the roof. The result? I barely made any gains at all. As soon as I reduced activity and ate more food I went from 143lbs to 160lbs pretty quickly. I’m still lean but not where I was. But size wise I’m the most muscular I’ve ever been. Strongest too.

@Hersovyac 6 ай бұрын

Thanks for sharing !

@maxik9893 6 ай бұрын

Great Video. Interesting things to think about. Especially the Focus on OHP and hinge movements got me thinking. At the Moment I am running a 4 day U/L which looks like this: Upper A Close grip bench 3x8 Wide grip pull up 4x10 Incline db bench 3x8 T bar row 3x12 Cable flys 2x12 Bodyweight row 2xfailure Lateral raise 5x10 / tricep rope pushdown 3x10/hammer curls 2x10 (superset) Tricep extension 3x10/cable curl 3x10 (superset) Lower A Barbell Squat 3x6 RDL 2x10 Barbell shrug 2x10 Single leg extensions 3x10 Lying hamstring curl 2x10 One leg calf raise machine 3x10 Weighted decline sit up 3x10 Upper B Weighted chin up 4x5 Incline db bench 3x8 T bar row 3x10 Weighted dip 3x10 Cable fly 2x12 Lateral raise 4x10/rope pushdown (superset) Face pull 3x12/cable curl 3x10 Lower B Hack squats 4x8 RDL 3x5 Bulgarian split squats 2x10 Standing calf raise 4x10 Weighted sit up 4x8 I am Incline pressing quite often and thougt that OHP wouldn't be needed. How would you build the OHP into it, or prioritise it even? Btw do you think its too much/little volume for some muscles? Appreciate the tips you are giving out.

@ROSSNEWHAM 6 ай бұрын

The simplest and most logical change without altering anything else would be to replace the second round of incline press with ohp. See how progress goes doing it every other session and if it’s insufficient then start to think about ways of incorporating both in the 2 sessions if required. Honestly my upper chest became more developed with alot of ohp. Your mimicking the position of the incline with a good back arch.

@tsimo9472 6 ай бұрын

This is the best video for training as a natural everything from exercise selection to volume , eating ,dieting etc. The only thing i didnt find in your channel is talking about training frequency , how many sessions per week do you recommend for naturals with the suggested volume that you mention , 2,4 or more?

@Hersovyac 6 ай бұрын

Depends, 3-4 sessions a week is great go to choice for most

@skam8626 6 ай бұрын

Very uselfull advices, I definitely recognized myself in a lot of the mistakes. I didn't understand why we should focus more on the horizontal pulls than the vertical ones ? I thought Pull up were an amazing exercise for a wider back, isn't that what we want for the yolk type look ?

@Hersovyac 6 ай бұрын

Yoke not yolk, it’s not about having a wide back but a thick one.

@hoid1064 6 ай бұрын

Great Video! Like that you supplement the vid with useful info texts and pictures. Also dig your whole natural vibe/demeanor. Subscribed and excited for future content. One question for you and the comment section regarding my training: Do I have to much volume for biceps in my future planned program? I wanted to bring up my lagging biceps, so I am thinking to priotize them by putting them as my second or third excercise and hitting them for 4 sets every second day. For context - I run a full body vertical/horizontal split, so I train 3,5 times per week). Before I would do them as my last exercise and my numbers didn't go up well. My stats: 173cm, 79kg, ~15% BF, Arms 38,5 cm, Calves & Neck 40cm Main lifts are neutral grip pullups (30kg x 6 atm), full front lever holds and raises, chest supported machine rows with flared elbows, handstand pushups full ROM, Dips (50kg x 6 atm), and Incline Bench (80kg × 6 atm) My 1RM DB Concentration Curl for reference is only 30kg I don't train legs - I need them for my work as courier on a bicycle. I do weighted pistol squats and nordic hamstring curls for balance and joint stability. My goal is a balanced structure and light bodyweight, only my biceps is lagging

@Hersovyac 6 ай бұрын

I dont see where there is too much volume you should be good

@hoid1064 6 ай бұрын

@@Hersovyac thank you very much!

@EnglandLives 6 ай бұрын

Top calf building exercises? and also which do you believe is more effective in building bigger calves? High reps lower weight or low/moderate reps high weight ?

@andrecatarino7945 6 ай бұрын

Nice video man! Whats your opinion on H.I.T or D.Y. trainning? I changed my programm from a Sam Sulek style (high intensity and high volume) to D.Y. one (high intensity, low volume) and honestly ive been loving the extra rest days and feeling much better

@Hersovyac 6 ай бұрын

Everything works until it doesn’t. Sulek HIT isn’t the same as Yates or Mentzer early/late career or Jones original one

@moreassmoregas 6 ай бұрын

10:22 damn I haven't heard the term 8-pack in a while. When I was younger I used to spam situps trynna look like the guys in those 8-pack google images.

@Hersovyac 6 ай бұрын

Lmao I was doing the same but I am lucky to actually have one. Nobody cares though 🤣

@AngelOrozcoVillalobos 2 ай бұрын

Thanks!

@Hersovyac 2 ай бұрын

Thank you so much 🙏🏻🙏🏻🙏🏻

@jessef85 3 ай бұрын

I love that you used those coffee studies to show that a study can show something as good or bad.

@Hersovyac 3 ай бұрын

Yeah i believed it was a simple but very understandable exemple to show to illustrate what I meant

@YaBoyChe 6 ай бұрын

Awesome video

@Hersovyac 6 ай бұрын

Thanks!

@NoBsfitness03 6 ай бұрын

Superbe info, bravo

@Hersovyac 6 ай бұрын

Merci 🙏🏻

@liopowerlifting 6 ай бұрын

Vidéo de qualité continue comme ça

@Hersovyac 6 ай бұрын

Merci beaucoup 🙏🏻

@Soccasteve 6 ай бұрын

I feel you on not targeting the right muscles. Spent way too much time neglecting hinges, hamstrings, and single leg work and now I pay the price with this patellar tracking issue. Neglected addressing it for way too long so correcting it is taking some time. Never again.

@Hersovyac 6 ай бұрын

I had the same thing especially on left leg. Hammer Bulgarian split squat/lunges do as much leg isolation as possible, even unilaterally and make sure your squat pattern is good for you (aka feels ok + looks good enough from the outside)

@bboyVice007 6 ай бұрын

@@Hersovyacsuffering from this right now. Went back and completely rebuilt my squat using some advice from kneesovertoes.

@Soccasteve 6 ай бұрын

@@Hersovyac Yeah unfortunately right now I still can't load lunge patterns in a full range of motion, slowly building up to that. Currently my patella is still getting pulled laterally and grinding on the femur. My issue actually seems to be related to my hip being extremely tight/weak, probably due to years of squatting and letting my knees cave in slightly. Not sure. Haven't done any real quad training for 10 months at this point. Driving me crazy.

@Soccasteve 6 ай бұрын

@@bboyVice007 You have patellar femoral syndrome/chondromalacia?

@Hersovyac 6 ай бұрын

Add in adductor isolation bro and TKE with band

@JordanAnkers 6 ай бұрын

I’ve taken Dorian Yates advice and gone to less volume and more rest days. I now train to full all out failure each set usually 3 sets per exercise. Been training 13 years 4-5 days per week but now training Mon Wed Fri and seeing progress again! Rest days are where your muscles grow and I think people forget that.

@Hersovyac 6 ай бұрын

Exactly

@alijouahri756 6 ай бұрын

Thanks for the great content as always. Any suggestions for quad training with blown up knees ? I have chronic tendinitis on both knees (patellar and quad tendons) and I can't do heavy squats or leg presses.

@Hersovyac 6 ай бұрын

Find exercise where you can work them pain free. When my knees were fucked up, I managed to maintain quite well some size via reverse lunges and box squat. Work on rehabbing your tendons, be patient and aim for tendon feedback rather than muscle, meaning, if you do an exercise, you stop when discomfort happen, not when the quads are done. Take care

@privtprofile24 6 ай бұрын

Very true. Your knees are almost never "done". I have seen people rehab their knees when they were told they would never be able to squat again.@@Hersovyac

@JorgeGonzalez-sx7fk 6 ай бұрын

hey bro. im in the same boat as you. chronic patellar and quad tendonitis that comes and goes since 2018. i have 3 big pieces of advice for you that have been keeping me almost completely pain free this year. 1. drastically reduce your volume for quads. 1-2 exercises with 1-2 sets each across 1-2 sessions per week. i’ve been making literal linear progress on squats, exts, and sl leg press for months with no pain since making this change. 2. make mobility as important as your hypertrophy work. calf, hamstring, couch, and pigeon stretches will transform how your knees feel. 2 mins per side 1-2x/week non negotiable. 3. improve your hip internal rotation strength. all gym bros lack hip internal rotation strength. heavy single leg rdls, heavy hip airplanes, and weighted sl standing hip abductions need to be in your leg days

@cimmerian959 6 ай бұрын

00:37 I see what's up. Hell yeah brother.

@jassonhernandez4628 6 ай бұрын

Good ideas good channel Keep it up

@Hersovyac 6 ай бұрын

Thanks a lot I will Jason

@KirkEspelandRDN 6 ай бұрын

nice content man

@Hersovyac 6 ай бұрын

Appreciate it Kirk !

@Nihad2Mai 2 ай бұрын

Mega intéressant, Merci

@Hersovyac 2 ай бұрын

Merci à toi

@djjankov6667 6 ай бұрын

Hey great Channel and advice iam new train over 10 years and you absolute right ... I lost 5 years Training With to much Volume No Size an progression

@Hersovyac 6 ай бұрын

Keep it up we learn that way, I made so many mistakes as well that’s how we learn

@kemshasan8866 6 ай бұрын

I haven't seen one of your videos for about a month. Looking great and a little bigger maybe

@Hersovyac 6 ай бұрын

Nah I just shaved bro 🤣

@glen3133 6 ай бұрын

You, NH, and that random gorgeous girl on the bus in Paris a couple years ago have made like and appreciate french people.

@Hersovyac 6 ай бұрын

Thanks man we are lucky that random bus girl was there to make you like French people

@kristiyandinev9629 6 ай бұрын

Curious what's your opinion on the DB Pullover.

@LBJedi 6 ай бұрын

Hi Herso, This video was very helpful for me; thank you! Within the last few months I switch my focus to patient progressively overload, so it was nice to hear that reinforced. I’m having a little trouble growing my chest. I’m doing a low incline DB bench, which I can feel very well. For my lower chest, though, I’m having a little trouble finding an exercise where I can really feel it turn on my chest. Unfortunately, my gym has one chest press machine, and it’s terrible; made for the elderly I think. Any thoughts on what I should try? Barbell bench is what I’m doing right now:

@user-us4mc7ej3c 6 ай бұрын

try dips

@LBJedi 6 ай бұрын

@@user-us4mc7ej3c I was thinking I would try dips too. I’ve heard some people say they’re hard to progressively overload because your body weight can change from day to day. Do you find that’s tge case at all?

@Hersovyac 6 ай бұрын

Try dumbell and dips

@LBJedi 6 ай бұрын

@@Hersovyac Thanks Herso! I’ll give them both a go✌️

@tsimo9472 6 ай бұрын

For me what made the best progress was focusing on 2-3 working sets of getting supper strong on weighted neutral pullups, weighted dips, trap bar deads, front squats , all of them while leaving the EGO out and training with perfect form and heavy, while adding some accesories ussually 1-3 after these main lifts.

@Hersovyac 6 ай бұрын

Relatable 👌🏻😎

@goncalopereira8267 6 ай бұрын

How much volume for muscle in total?

@tsimo9472 6 ай бұрын

@@goncalopereira8267 4 training sessions per week, 1day)3xw.dips(3-8reps), 2xaccesory, 2day)3xfront squats, 2xquad accesory 3day)3xw.pullups, 2xbicep accesory 4day)3xtrap bar deadlifts ,2xhamstring accesory Thats what i was doing to grow sometimes i would throw an extra accesories like calves but fuck it 🤣🤣 some times i would only do 2 training sessions per week day 1)upper body 2(lowrr body) same exercises i mension above

@nemanjalazic7383 6 ай бұрын

Good man Fight there

@brianbachmeier34 6 ай бұрын

Thanks

@maitresano651 6 ай бұрын

Actually dealing with a neck injury,i can’t wait to get back in the gym.Watching your video frustrated me even more bro so i ´ll just pretend that i ´m doing a mTor reset 😅

@musclefarts 6 ай бұрын

In response to 6th point: I follow the right people; I am small; but I will get bigger. Enjoyed the vid...not just the same basic rehashed things and like how you used yourself and struggles as examples.

@Hersovyac 6 ай бұрын

Thanks man 🙏🏻

@Hersovyac 6 ай бұрын

Thanks man 🙏🏻