the best part about you as a fitness infuencer is albeit you are a Advanced natural lifter you still have improved a good amount in the past year, showing you know what you are talking about.
Thank you so much man, yes I still am improving, either because I simply add more weights or because I find new things to better build myself up, plus the fact I am only recently in a position to push almost 100% as I was kept back from it prior because of injuries, and notably digestion issues
@@Hersovyac man I KNEW your chest was being held back because of those, but it gave you a semi-bronze age look although not fully since your chest was still developed
@@archlifts947 Yeah I still dont like to train it but I have been doing it a bit more now because I train more often with a trainee who became a friend, and I want more upper chest, but there was also my knees who really hindered my leg work and my left elbow tendinitis who lasted about one year and a half who is starting to dissapear, I will be able to load up dips hard again and push beyond 18" arms for next bulk !
Enfin tu repost ! quel plaisir que de réouvrir RU-vid après des années et voir que tu reviens en même temps! Magnifique, bravo bro ! j'espère cette fois tu vas percer comme tu le mérites
Step 1 is underrated, I find especially people who are less experiences with cutting, it is easier to binge on training days. So giving more calories on training days has a mental and physical benefit.
Thanks for putting out this great content. The part about "thinking and eating like a machine" really sunk the message in. Most of this stuff, we kind of know, but for me, the mental aspect and the tricks you experts use to achieve your goals is the biggest takeaway. Merci beaucoup
Welcome back, Hersovyac! You're looking shredded and congrats to you on your cut. I appreciate the video because I find it hard to keep my strength while on a cut. You really helped me see what mistakes I was making. You do awesome work, and I wish you good fortune and blessings. 🙏
Lost my step count due to a career change. Only just getting back to old step levels from before. Now aiming for 20-25k a day. I already feel better at 15k a day.
I get 10k-12k steps per day 5 x week with my job. I did add 20 minutes of moderate intensity cardio after my 3 weight session mainly for heart health, hope that won’t interfere with gains
Merci pour ta vidéo, personnellement mon cardio préfèrer et surtout pour le déchiquetage abdominale est le sprint en 50m . Je ne fais plus du tout d'abdos et je n'ai jamais eu le ventre aussi plat et découper
I found what works for me best is to allow myself a range of calories to work with depending on my day to day life. For example if my maintainence calories are 2600, i stay under 2600 everyday, but some days i just eat 1900, some days i eat 2500 if i really need it. I just make sure that Protein is nailed, no matter how many calories i am consuming. This strategy works pretty well if you want to constantly lose weight on a longer cutting period. Thank you for your video, i always gain insights :)
Another natural French bodybuilder. He and Natural Hypertrophy look like french crime drama protagonists. But Hersovyac is like the sane, modest detective that no matter what he sees still has faith in humanity and tries to save everyone around him. Natural Hypertrophy is like his weird, antisocial ,strange partner that turns psycho , starts hating people and society and one day quits the force , disappears and eventually turns suspect.
Really nice video and insane physique bro! Since i am new to your channel, do you always do very fast eccentrics? I just watched the clips in this video and noticed you don't slow down on the negative, but seem to get amazing results! What's your philosophy on that? Cheers, bro
@@HersovyacI see, my eccentrics are not too slow either but I will try your way of training for a while to see how it goes! I am early asvanced level and I guess I could get more reps out if I do it in your style, so I will try! Thanks man!
i think being conscious of neat is very important when cutting, especially when youre not doing much intentional cardio. im in a cut for a show currently and find that im a little more tired and lay down more often. it was affecting my caloric expenditure and making it harder to lose weight. im in a fairly deep cut(approaching 1kg a week) so my case is different, but its something to look out fkr
@Hersovyac Yes there is. It's in Las Vegas in November to qualify I would need to win the ukdfba finals show 12th october (I won the last one) then I'll qualify. But since I'm already almost a peak shreds I'll compete in wnbf and I'll also do nabba (untested show) for fun. This month I have the BNBF finals to do 28th Sept so I'll see how that goes. If all goes well and I qualify for all the later shows. Then I'll do natural olympia. Mr universe + world championship boston. Then my season will finish at the end of November ready for those Christmas treats 🫠😆
3000 in a cut is pretty nice man. I did 1800 when I did my cut few weeks back. 😆 I did cut a little harder though since my starting point also wasn't that lean
im currently doing my first cut without really counting calories too hard and it seems that my weight is going down slowly but ill keep watch all of september otherwise i gotta rethink
It’s better to track just to simply know where you are at and then decide what to do between eating less or moving more but whatever works for you and don’t cause headache is also 100% valid
@@Hersovyac yeah im counting but i dont count stuff like frozen berries and my ketchup its so little anyway i only track the big stuff like bread,eggs and meat etc
That is actually insane! Do you think caloric needs can drastically change with different body compositions? As a 5"5/166cm intermediate lifter i need to reduce my calories to around 1700-1800 to lose about a kg a week, could i ever eat more for the same deficit once im advanced with more muscle or does it not change that much?
Hi Herso👋 I’m having some pain in my shoulder when doing any type of verticals dumbbell pressing. I think it might be an old impingement-type injury acting up. Do you suggest leaving out all verticals pressing until in clears up, or do you think I should try to see if there are any type of verticals presses that don’t cause pain?
I would check for vertical presses who don’t hurt, play with elbow position and grip style, also with incline, a 60 incline with neutral grip and forward elbow could be good, or standing unilateral db and you slightly bend laterally, or even landmine pressing, and I suggest to really work on rotator cuff strengthening + mobility work
Hi herso, I wanted to ask you a tip because well, you ran full body training for a very long time. Last year, when I had recovered from surgery I was managing 3x a week while training very hard. Now I am pushing new weights for me that I had never lifted, do you think that having 2 hard days and an easier day (so less weights pushed to failure, more calisthenics and yoga as a finisher) to end off the week would be a valid option?
Herso, great video! Btw what do you think about lower volumes on full body training? Like 3 days a week, 2 sets per body part per workout with maximal intensity.
@@Hersovyac you inspired me in this year to come back to full body, I was doing about 3 sets per body part increasing my intensity over time that I thought about switching to 2 sets as those 3rd ones were always like trying to destroy a muscle that is already destroyed. Anyway going to experiment and will analyse after a month if the progression rate stays the same or if it even goes up. Thanks for all the knowledge you bring brother.
I have a question for you. I have lost basically 13 lbs from 191.3lbs to 178.4lbs at a starting bf% of around 16.3%. I should be in that 10-12% bodyfat range but I still have "some" love handles and still no visible abs unless I flex them and breath out all my air. I have also retained my muscle and even gained some as I got stronger on some exercises. I know genetics play a role but I still have a lot of muscle so I just wanted to hear if you have any possible reasons. I'll take this video into the next time I do a cut so I don't go for as long as I have.
@@Hersovyac Thanks! I am pretty sure its that I have a lot of fat in my mid section and a little of the other maybe. Just pisses me off sometimes but it is what it is I guess 🤷♂️. Just gotta keep on going. My waist is down from 33.3 in to 30.25 in so I’m pretty happy about that.
Loved this video! Let's say you are naturally a higher body fat(around 18% feels normal and good for me) what body fat percentage should that person cut to before aiming to gain 1 kg a month for a 6 month bulk?
1KG a month is too fast in bulk, the better aim would be 200-400g per month to make it as clean as possible, so on a 12 months lean bulk that can easily be 2.4kg of pure muscle with maybe 1 or 2 of fat and water. That’s removed in 2 months of just coming back to maintenance or a month of cut
bro how do you keep your midline that tight even when bulking?? No matter if I'm in a surplus or deficit, I never get rid of the fat on my belly, love handles and low back. Been working out for about 4 years now pretty consistently. I lift with as much intensity as i can...yet when i try to gain weight, even slowly, i just manage to get a bigger gut and love handles. If i try to cut, i just lose fat everywhere but the gut never changes. I eat healthy too. I don't want to cut too much because i feel like i just get small as hell but never lose the belly fat.
@@esthetics4512 I do. I also understand that there isn't an ab or core exercise in existence that will spot reduce fat in one specific area so simply "training your midsection " isn't really the answer. I train abs and I can see them under the fat, but the fat never goes away. If I were to cut enough to make it go away I will end up being a freaking toothpick...at least that's how it seems for me.
I am in a similar situation. Midsection fat is super stubborn, requiring pretty low body fat levels to get down. I’ve come to the conclusion after a good amount of years that it is mostly genetic. You have to accept that if you want a slim midsection it will require lower body fat than others with different body fat distributions.
Hey bro , I have been on cut for 2.5 months now and lost 8kg , i took little break and now i am back on track its been 8 days i guess i am at last kg's of fat but When will i see Visible Muscle definition i am kinda frustrated at this point its been so long i really want to get lean ! My stats Starting weight 78kg Now 69-70kg Body fat % current around 17-18%(stored most fat on my lower belly and love handles) Age 20 175cm height
You told that you shifted to a double PPL during your cut, do you mean that you did six training days a week? (PPL twice on consecutive days and one rest day).
No I mean I switched to PPL but the rotation isn’t on a week, I still trained 4 times weekly at maximum if we don’t account for the occasional cardio with a friend who wants to wrestle and grapple
I know this is a cutting video, but if you had to give mass gain advice for a guy whose body wants to be skinny, what are your main, big picture philosophies? Split, weekly volume per muscle, rep range, and so on? I have put on about 40lbs since I began lifting about 8 years ago. The last couple years my mass and numbers have stagnated, even though I've been following the reporting of the latest science on MAXIMIZING hypertrophy via Mike Israetel, Milo Wolf etc. They mandate perfect form always, with no momentum on concentric phases. But if I'm ALWAYS using a weight that I can use perfect form with, doesn't that kind of make it impossible for me to challenge the muscle, and therefore progress? The way I see you lift is closer to what I've tried the last few months and I feel like I'm progressing again. Thoughts?
I need a consultation with you to answer those question for you precisely sorry bro I can’t pull something out like that. All I can see is that you need to eat more, probably train less and focus on recovery
I think maybe PPL also helps with muscle retention during cut because of higher frequency, I heard that passed around. The midsection looks crazy now though, but I still never see footage of ab exercises. Is it just compounds ?
@@Hersovyac I often see people do 2-3 exercises for biceps and triceps in a session. Alex Leonidas often says in his videos to do one shortened and one lenghtened/ mid range curl in a session and a similar setup for triceps, one pushdown and one overhead extension. I wonder how much that matters to do 2 exercises instead of one, but with the same volume
@@GrandVoyager92 Alex is just doing the same as me and any smart athlete, and as I said above it depends how many times you train them per week for example
@@Hersovyac I understand what you mean. But does it really matter across how many exercises you spread arm volume? 8 sets per week with two exercies should be the same as 8 sets with four exercises shouldn't they?
yo Herso. how come u look much bigger than the last video? I followed ur fulllbody and it was too much for me so I turned to ppl man! you r inspiring for naturals here.
@@Hersovyac really? less body fat makes you look bigger? I usually put on 20% body fat to look bigger make my shirt tight but become lean make look bigger man? wow! never thought of it man. really.
@@Hersovyac It was just an attempt at content/engagement for the algorithm. A lateral move juxtaposing the ubiquitous "first" idk? "A joke is like a frog. When you dissect it, it dies."
I am confused about metabolism actually, some fitness people say high metabolism is a myth and everyone with same activity level weight and height will burn almost same calories, but I'm really really struggling with cutting and I eat around 1800-2000 cal average and now 1500 or less during cut and I'm only losing water weight and then rebounding back to normal weight
@@jp2135744 learn to cook better meal and use apple cider vinegar and olive oil to better manage insulin. You can also try to supplement chromium to manage ghrelin and insulin better
I think we all know how you kept lean buddy. What is the point in making tutorials on this if you're quite obviously pinning test. I would put my house on it even if you deny it, which you will.
