Hersovyac is the pinnacle of natural lifting, amazing physique, strength, and eats a very good diet that I must say I’ve started incorporating into my own. From hersovyac I’ve started focusing on weighted callisthenics and everyday eat sardines, 10 whole eggs and 1 litre of whole milk. I also love his mindset !!
Whats so great about this is that for each generation of naturals, the next one gets better. Because guys like me can use information from more experienced guys like you and Nh for example, and make our four years look like your seven💪🙏
Motion is the potion is such good advice. Over the past few months, I've really focused on increasing my step counts and activity outside the gym and was shocked by how much my body has changed. Completely changed my perspective on what I thought should be my "natural" body weight for my height and size.
I found you from NH's channel, much respect from South India. I am 20 and still in my first year of lifting, and I am doing full body thrice a week. I hope that I still get to lift weights after 12 years.
Only do lengthened partials bro trust me bro I have a bodybuilding phd bro my pfp is me in a white coat with a stethoscope bro that means I know a lot bro
@@vonclarktheshark2279 Except that he does not advocate for doing so. The only ones advocating for cyborg technique are most likely 15yo's or people who enjoy that training style. You know somebody who trains that way? Eric f*kng Helms
Awesome video. After 30 years in the gym, I have done it all. You are 100% correct. Everything works for a while, as long as you are consistent and work hard. But knowing when to switch it up and pivot is what keeps you growing. Respect, brother.
11:02 I really enjoy you pointed the science stuff out , I'm ok with milo giving a rough idea on the science position on most bodybuilding topics , but when for example he suggests people try only lenghed partials workout that for me is overstepping his foot , I'm not gonna risk 6 months of stagnation in my training because he did a study for 8 weeks on 6 average dudes on the street. Also you have the most impressive back I have ever seen in my life for a natural lifter , the posing next to lucas is impressive , he is more developed overall especially when it comes to chest and arms from the back you completely humbled him. You and Lucas are one of the most underrated channels for bodybuilding [ I just wish Lucas did more stuff in English :)
Thank you sir for your input you really get what I want to share and that’s a pleasure. Lucas trumps me absolutely everywhere but for back genetic and hard work without any big injuries give me the upper hand but he is currently addressing the issue rn we will pose again soon and you will see a good surprise I believe 🙏🏻
@@Hersovyac can't wait too see a colab from you 2 again , funny how you improved your chest after training with him and now he is focusing on the back more , future content looks promising.
This is without a doubt one of the best videos about bodybuilding, fitness, health, and overall life advice. So many nuggets of advice that will last forever. Here's my favorite: bodybuilding is the fountain of youth.
My brother dropping some QUALITY work out here !!!! Huge video man ; thanks for your work, your time and that fire passion you posses for that discipline
I totally agree, Antoine is a great and motivating IFBB Pro, and one of the most jovial and fun people in the IFBB. And his life story is something special and there should be a writer to tell his lifestory
Been training for 7 years and agree with everything you said here! Your health is #1. Never had any injuries all those previous years and now this year I've had knee issues, back issues because I still feel like I'm 17, but the joints age and eventually you will snap. Was warming up on the hack squat and my left knee popped. Took over a month before I could even attempt to squat. Taking more time to warm up and also adventure into other forms of exercise like swimming. Bodybuilding is cool, but after year 4-5, gains are minuscule. You continue to learn your body and your training becomes a lot more in tune and the intensity is still there, but the results just don't show as much as they did. You eventually hit a general strength limit as well. I'm not bored of it or want to quit, but it is good idea to be a multi faceted athlete rather than going so hard at the weights, especially if competing and bodybuilding isn't something you want to pursue. I have zero interest in doing a show or hopping on the juice, so it makes me wonder why I put so much into this. Very good point on the diet part too. Moderation with everything is the best. Extremes will never last and will probably cause issues eventually.
I found as you get stronger over the years you need to do less to keep progressing. The heavier your weights become the more time your nervous system and joints need to recover. 1 hour a week is all I need to keep progressing
you're a good standard to know what is possible naturally in the long run, aesthetics and power. i'm intermediate doing push/pull 4-5 times a week (no legs) and reached plateau in some lifts. i will take your advice for lower volume training at some point.
Great video, the “fun” aspect of training is what keeps me progressing and what helped me break the 41cm plateau I had on my arms, i’ll keep doing my cheat curls and cheat rows, better than skipping training all together and not progress for months
Happy anniversary on your lifting, Hersovyac! 🎉 The things you have learned over the years really resonate with me. I always train hard with your programs, but at the end of the day, it's about having fun and staying healthy. Thanks for the awesome video and perhaps a PPL program in the works.
The try things if they work or not is real. I went from PPL to the Dorian Yates split and it skyrocketed my gains across my whole body. For shoulders I noticed that even with going to absolute failure they recover easily. I started implementing more volume and dropsets to completely hammer them down. My strength gains in OHP skyrocketed and especially my rear delts have grown a lot. Just doing 3-4 sets of a rear delts targeted exercise just didn't stimulate muscle growth for me after a while. More isn't always better but not trying is worse.
Probably the most "heretical" thing I've tried is three consecutive full-body days and then resting for four days, ended up fitting my schedule much better as squeezing in a midweek workout was tough and I've seen no slowdown in my progress following this schedule. Not for everyone of course and you've got to be smart about planning those three days.
I'm doing Dorian Yates split as well. It's awesome. I used to have spider physique (small arms with big torso). Now they are my best body part. OHP is also skyrocketted.
I think there are sooo many ppl who downplay how good u can look natty.. if you have decent or good genetics, and follow a plan/ diet for a period of time...
Very nice video! I agree with the vast majority of things. Intermittent fasting: worked very well for me when I went 35% -> 25% bodyfat. Fasting was horrible from 25% -> 12% bodyfat (almost zero energy to lift). What worked best for me? the balanced approach of 3-5 healthly meals!
Y a tellement de bons conseils dans cette vidéo ! L'analogie sur la diète qui n'est pas seulement ce qu'on mange mais aussi tout ce qu'on consomme est mon conseil préféré. Merci pour ton travail
I wish algorithm didn't gloss over your channel man. I didn't learn about you until NH but I appreciate lifters that put aside the efficiency mentality and discuss importance of having fun whilst being optimal
Your videos are so inspiring man, I have mild pectus just like you and at times I was asking myself why I am even training if it's never going to look good, of course I was able to shut down those negative thoughts but they still lingered. Then I see you and Steve Reeves and it honestly makes your physiques look better. Completely changed how I think about my physique. I almost let myself get blackpilled. Almost.
11 years lifting here and i mean u hit the nail in the coffin with this video. Nowdays everyone complicates stuff, each year a new "trend" on science based lifting. Meanwhile u can still build ur body with simply trying to increase performance on each muscle that u train and keep ur diet in check
Indeed when simple stop working you can and should try to find out what could be better to improve results but goong immediately for what is supposed « best » with no notion of effort and knowledge about one’s body is just a hard miss
@@Hersovyac yeah i agree and i also think sometimes we know deep down what needs to be done. Maybe its about bringing up a weak point, or incorporating an exercise u dislike but will be efficient for u. I dont think its so complicated as those dr's are trying to instigate 😅
I’ve learnt a lot from your Herso. You have not just the physique but explanations to prove and back what you put out. One of few people I come back to.
I came to your channel a few weeks ago, from NH. Now I actually prefer you, as your physique (even from 2018) is basically my dream one. I've been working out for 1.5 year and gained a solid 15kg keep it up bro
Youve greatly shifted my mindset towards natural lifting. Now instead of being obsessed with chasing a non-existent best physique, I put more effort into training other facets of fitness such as endurance, flexibility and athleticism. To me, the physique+these aspects are what truly make a real natural bodybuilder.
Honestly I've come to understand that my physique after just 2 years of training is better than 99% of individuals out there. Just enjoy it already! Lifting is about de-stressing your mind and seeing what you can accomplish. It's like breathing. You don't breathe with a goal in mind. You just do it because it sort of feels right.
Great video. Very informative and insightful. Not to defeat the purpose of the video and be overly excited about programs... 😅 But very curious about your hybrid PPL since you already mentioned it in the video with Loucas I believe. Would you mind outlining it?
Great video my man! "Truth is in the middle" especially. I've been saying for long now how the medium is the message. People always want black or white answers, there's way more context than that. Solid
Hello Herso, i recently bought your fullbody ebook!!! Its super awsome and informative! I have a question regarding super sets, how much should i rest? I know i probably shouldnt time it but i like to time it because it gives me consistency for the workout duration since my time is limited. Thank you
I saw that it says 2-3 mins i was wondering if it still apply to super sets, yha the book is so good and gives insight of programs, and the some stuff i never heard about really liking it so far!
Gems of information. Solid, positive info with longevity in mind. As a guy who started lifting late (32), I value that the most. There are no black and white answers, as in life. Have fun lifting, get stronger.
Stay true to yourself & community. Refreshing to see you honest, I like mikes philosophy of consolidation workouts to get away from the gym. I see working out like brushing my teeth, i have too but i dont want to be there longer than i have too. Do you have a consolidate workout, the least amount of high intensity workout for the greatest yield. Sure one could do more but there is diminishing return for time,recovery, and gaining 1% better results isnt worth it if you need expensive machines or extra hours. I would love to see a minimalist approach, using just ajustible heavy dumbbell , pull up/dip station. Im trying that, focusing unilateral exercises so i can give that training to people out here in the rural area away from gyms. I would like to train my neighbors out here in the town community in the middle of nowhere
Hey man awesome video, what are your thoughts on the "behind the neck smith machine press" vs the regular shoulder press with a barbell in front? Which movement is better for the side/rear delts? I've heard that the behind the neck press trains the side/rear delts more then other shoulder press variations with the bar/dumbbells in front of the body.
@@Hersovyac yes I did, I already train intense and I'm not a novice, I overhead press with barbell in front with 155 for 8 reps, I'm just wondering if switching to behind the neck press would give me a more 3D look to the muscle.
Bro i love your content, you have incredible knowledge. I have to ask you one question, what would you recommened for someone who wants to get big but walks 20k-30k steps a day for a job; I'm a binman. Obvoiusly eat more but what about training should i still be training PPL 6 days a week after work or Taper it down to 4 or maybe 3 days a week? Hope you can help me. Thanks!
14:11 loads of great information in this vid but I feel like this is the most important part and something everyone should understand and take onboard. If you're truly into lifting as a whole, this is something you'll eventually come to learn anyway though.
Let's be honest, it's not just lifting. The more I ask myself about things in life I almost always ends up in the middle because extremes think in very narrow boxes.
Hey Hersovyac, insane physique! Just found out about your channel! What are your recommendations for weekly volume, proximity to failure and deloads? Thank you!
I love fun training but it isn’t good for injury prevention on my part. Which is why I switched back to more optimal training to avoid back flare ups and knee pain. But when I can have a fun session i try to make that occur as much as possible
@@Hersovyac sort of, I think fun training wont get you injured if you’re an advanced lifter since you would have acclimated to the exercises technique at that point. I’m about 5 years deep and am basically still a beginner since I haven’t established good form on most of my lifts and haven’t made substantial gains. Lifting for fun I would hit bigger numbers but tweak a lot of my joints. I think the risk of injury would be higher for me now vs rewards compared to a more thoroughly trained person. But I believe that will decrease the longer I train and the rewards gained will increase.
@@chakchakswags ok i understand better your thought process and context thanks. You just need to acclimate your body to proper load under good form and rinse repeat. After a while everything will simply be better at handling stress. Exercises on rings, and « prehab » stuff like reverse nordic, nordic hamstring curl, btn press/pull will also help
Aweasome! I actually have very similar stats: im also: 175cm 29 years old, 81kg and im lean, my bodyfat is around 12% (have visible abs) but idk how much more im gonna build/try to build, im pretty max out and happy with my physique. Being working out since i was 12 in my uncle gym during the summer, around the age of 12 up untill 22 i workout out not everysingle day and (was more a metter of doing some curls here and there and push ups and abs and doing sports) so being workout consistentlly and in a more complete way for around 7 years + the rest. And is intresting because my physique is relativelly diferent then yours i have a whide frame and a big chest (genetics and i was always into push ups was the only movement i knew pretty much so...) but my legs as not as big as yours, my legs are underdevelop in comparison to my upperbody at least looking at you as a reference (term of comparison) but i do workout my legs consistentlly as well but maby i do not progressive overload as much and tbh i kinda "hate" working them. But the intresting curve for me is like, im gonna do a few more months of pushing myselff hard in the workouts with consistence and fhe rest of my 29 and into my 30's im gonna go back to the type of training i used to do in my teen years and yearly 20's in terms of frequency, instead of doing 6 times a week, im gonna do like 2 or 3 and pretty much more to maintein maby during the summer or in the hollydays i up the quantity but it get substancially drained some days cause of training if i push myself, the other day often even after a good night of sleep i dont have the optimal energy and focus im kinda sleepy and lazy and drained so i wanna to dedicate my time and energy into other things more, and even tho i allways wanna to try to be even stronger and even bigger but im fine with being at 90% level 100% being the max optimal, and that 10% diference 8% alone is in my legs, 1% my rare sholders and 1% the rest of the body... And this are pretty random numbers but legs aside (that i can still put a fair anount of size) in my upper body i cant put a extra substancial size, the diference in the potential amont of extra mass i can put in my upper body relative to what i have now is not even noticeble. When the cup is full af are you gonna put a lot of effort just to put a few more drops in? That starts to become a question for me, aside from my legs but im ok with them being not "massive". My goal was allways to max out my potential and be as big as strong as possible i guess i wasnt as efficient with my quadricips as i could, but aside from that the cup is full maby not to the absolute limit but... u know... for me soon is gonna become a metter of maintein and is a big chapter that i "close" and is gonna be kinda nostalgic i really like this lifestyle of pretty much everyday workout and pushmyself in that aspect but im not a professional, so i gotta to sacrifice a great amount to save time and energy to other stuff. Was a top priority in my 20's and geting to 30 is gonna becone a mid to low priority is gonna be more a metter of maintein pretty much. Im ok with that im proud of my physique, i did a grear job building this body to very close to my max potential how close im never gonna really know for sure but im pretty confident that overall i got pretty close to that max potential. A lot of respect for you as well! Great physique of yours.
Thank you for sharing and indeed if it’s not a priority as a work for you well it needs just to be good for health and strong but you can maintain easily what you have 🙏🏻
After 3 years of training I don't even look like I lift, I do calisthenics, along the way I had to stop gym, because of my heart (doctor told me) but I can do calisthenics!I only count 3 years cause first 2 I trained like shi, but I learnt some stuff yet nothing changed in my physique. I'm 18 currently, anyone here with the same problem of not growing after years of training?
Love this video, what do you recommend for a deload schedule, in 4 day PPL split would you say after 6 weeks takr 1 week does that sound reasonable, i have not been deloading as NH advices but small injury makes me question that
6:27 is this entirely true? My legs blew up when I ditched as heavy as I could squats (85% of my max) for 5-8 reps, for maybe 60% of my max but reps of 10-20. My quads would be so pumped afterwards that I could barely pull my shorts down.
Hypertrophy mostly happen between 5-25 range so I don’t understand your surprise brother. You increased volume and temporary lowered intensity but with a huge potential for density work and surcompensation down the road
Thanks for the wisdom as usual. I’ve been training 3-4 years and am generally progressing in strength but I feel like my physique hasn’t exactly changed too much beyond the early phases. I don’t know if I’m just being impatient but at what point is progressively overloading superficial as an indicator of muscle hypertrophy?
I’m 29 too and 82kg, I want to get bigger but unfortunately when I stress or eat a lot of carbs I get prostate pain and difficult to pee😕 I am on semen retention
I've been using those super heavy overload shrugs with a little power/cheating in my program last couple months and I think I've gained some trap size despite being on a cut and fairly advanced. I actually get sore in my traps after every workout. Alex Leonidas was preaching about power shrugs years ago, but I didn't really get the benefit from them then, I wasn't seasoned enough in bodybuilding. My upper back is one of my biggest weak points, so adding size there has been difficult. I think for my traps especially, I was never using a weight sufficiently heavy to challenge them. I did stuff too focused on the squeeze, which severely limits the load you can use since you're selecting weight based on the weakest part of the ROM (and you're limited by your levator scapula strength, but your traps).
Hersovyac, do you perhaps have any advice for improving recovery time for hamstrings, specifically for the RDL exercise? I do RDLs two sets a week and the exercise roasts my hamstrings. My hamstring muscles need almost a week of recovery afterward and the progression is very slacking compared to all my other lifts/body parts.
After watching a lot of your videos, I noticed that you don’t really control the eccentric and do fast reps most of the time. Is there an explanation as to why training explosively is your preferred training style?
