i'm not sure what "upper body squat" actually means? do people just say that because dips are a vertical chest-based compound movement? who cares tbh? if you just think logistically about it, you already hit all the same musculature when you bench press, so why do both? for fun? i don't understand. and besides, it's not a top 6 if there are 7 exercises, lol
@ because squats are a key compound movement for the lower body, and as a beginner they’re easy to progressively overload on. Same goes with dips as they are very easy to progress on, and there is also carryover to the bench press and OHP. Why do both? Because they’re both good movements and can be incorporated at different phases in my training, so why wouldn’t I? And yes obviously I added a seventh 😂
@@Jethro648 don't bring actual squats into this. squats did nothing wrong! dips aren't LITERALLY upper body squats, lol. anyway i don't see how dips are any more progressively overloadable than bench press? makes no sense
@ You asked me why they might be called the “upper body squat” yet you expect me not to bring actual squats into this to make sense of the saying? Lol okay. I obviously didn’t coin the saying either & was simply using it in my comment. I also never said it was easier to overload compared to a bench. I said the movement itself is easy to overload, and has carryover to a bench press, which it absolutely does.
Great presentation. Best 6 exercises for maximum gains. I also work out upper body only twice per week. But I give it hell. Lower body twice a week. Cardio when I feel like it. It's a great routine that gives your body a chance to heal
who cares? you should be doing all of the exercises anyway. just because a horizontal press is better doesn't mean you shouldn't vertical press. just because a vertical pull is better doesn't mean you shouldn't horizontal pull. and that's even assuming they are better (they're not) but that doesn't matter. do both? what's hard to understand?
Great vid! Great message as usual. I love squats. The 20 rep breathing squat changed my life. Took me from 160 ectomorph runner to lean natty 215 bodybuilder. But I'm going to disagree. I believe the trap bar dl is superior to the squat for size building. Especially if done w/ a deficit and a shrug at the top. As good as the squat is the trap bar dl stimulates even more muscle. You've got a hybrid movement that gives element of the squat, dead, farmers walk, and shrug.
For my top six, close grip bench, chin ups, squats, snatch grip rdl (i get insane mid back doms after), Overhead extensions (my triceps have always been a weak point), seated dumbbell OHP. Calves, abs, rear delts and neck don't take up much recovery room and can be done on off days.
@@polarityfitness thanks, and what’s the deal with compound lifts only being 2 sets instead of 3? Is that better over time in terms of progressive overload or something?
Doing this 2 days a week I gained the most muscle mass But then my interests turned to mma and this training was “slowing” me down and I stopped working out due to a traumatic event My week is now scheduled like this Monday: Cricket 🏏 Tuesday: Bodyweight workout circuit Wednesday Cricket Thursday: cardio/ light weights Friday: rest Saturday:MMA Sunday: Run All while at school from 7am-5pm And studying at home It’s hectic At the moment, I’m sick so this is my “deload” week.
@@polarityfitness i second this. i've seen a few mike mentzer youtube shorts in my time, and if there's one thing i've noticed it's that apparently nothing grows quads and hamstrings quite like a single set of leg extensions and a single set of leg curls taken beyond failure
@@polarityfitnesswhat muscles would you do additional exercises or sets for? I’m already following your 2 day split but I want to try it without the reverse pyramid sets and just one set. What should I add to my programme? I am currently doing, Day 1 - squat, pull up, overhead press, bicep curl, lateral raises Day 2, rdl, incline bench, rows,skull crushers, rear delt flies.
Hey I just started doing barbell rows and I was wondering if you could do a video of explaining all rows. (For example - Overhand barbell row, v bar attachment t bat row, why people stand upright vs parallel, is there a difference? Etc etc
hey man, you seem like you strive to avoid most social media, and if that's true then power to you, but tbf, i'm here to report that modern fitness influencers still love squats. chris williamson has asked multiple science-based lifters (who also take steroids) on his podcast what their top 10 exercises for life would be, and if i had a nickel for every time "barbell squat" was the first exercise listed, i'd have 2 nickels. which isn't a lot of money, but it's weird that it happened twice, right?
i've always thought this, and it keeps me coming back time and time again to see where this channel is at. say what you will about the training philosophy, but for a natty physique and for his age, rio's results can't really be denied
I would always prioritize standing barbell ohp over a seated version. Yes, probably you will move a bit less weight, but it also works your traps, core and alot more triceps!
Agreed! I would add to that that I also find it hits side delts a bit more than the seated version. If you could only do one, you'd do the OHP, I agree.
Rio, the kind of guy to completely rip off 90% of Gregory O'Gallagher (Kinobody)'s workout and nutritional material, and pass it off as his own 'unique' system. If you want the proper knowledge, go to the source at Kinobody's TH-cam channel.....
Such a shortsighted statement. Mike Mentzer has been talking like this LONG before Greg was born. Then Stuart McRobert, Randall Strossen, Dr Ken Leistner… STFU
FREE COURSE: Minimalist Muscle-Building Masterclass: www.skool.com/polarity-fitness-free/about
It must never be forgotten
If you want to get jacked
You better be squattin'
7. Weighted Dips. The Upper Body Squat
i'm not sure what "upper body squat" actually means? do people just say that because dips are a vertical chest-based compound movement? who cares tbh? if you just think logistically about it, you already hit all the same musculature when you bench press, so why do both? for fun? i don't understand. and besides, it's not a top 6 if there are 7 exercises, lol
@ because squats are a key compound movement for the lower body, and as a beginner they’re easy to progressively overload on. Same goes with dips as they are very easy to progress on, and there is also carryover to the bench press and OHP. Why do both? Because they’re both good movements and can be incorporated at different phases in my training, so why wouldn’t I?
And yes obviously I added a seventh 😂
@@Jethro648 don't bring actual squats into this. squats did nothing wrong! dips aren't LITERALLY upper body squats, lol. anyway i don't see how dips are any more progressively overloadable than bench press? makes no sense
@ You asked me why they might be called the “upper body squat” yet you expect me not to bring actual squats into this to make sense of the saying? Lol okay. I obviously didn’t coin the saying either & was simply using it in my comment. I also never said it was easier to overload compared to a bench. I said the movement itself is easy to overload, and has carryover to a bench press, which it absolutely does.
@@Jethro648 me personally? i get improve my bench by benching. call me crazy
Great presentation. Best 6 exercises for maximum gains. I also work out upper body only twice per week. But I give it hell.
Lower body twice a week. Cardio when I feel like it. It's a great routine that gives your body a chance to heal
heavy weighted dips and pullups>any upperbody exercises
Ive met a lot of people that just do dips and pull ups and have a aestethic physique. Imagine doing them weighted, so good
who cares? you should be doing all of the exercises anyway. just because a horizontal press is better doesn't mean you shouldn't vertical press. just because a vertical pull is better doesn't mean you shouldn't horizontal pull. and that's even assuming they are better (they're not) but that doesn't matter. do both? what's hard to understand?
Great vid! Great message as usual. I love squats. The 20 rep breathing squat changed my life. Took me from 160 ectomorph runner to lean natty 215 bodybuilder. But I'm going to disagree. I believe the trap bar dl is superior to the squat for size building. Especially if done w/ a deficit and a shrug at the top. As good as the squat is the trap bar dl stimulates even more muscle. You've got a hybrid movement that gives element of the squat, dead, farmers walk, and shrug.
trap bar deadlifts r lowkey OP as fuck. you can put your muscles under tremendous tension due to the leverages. i agree
@@geekstomper5562 This means good?
“r lowkey OP as fuck.”
Millennial for “good”.
@@ByronTexas OK. Communication occurred. I'm a boomer.
For my top six, close grip bench, chin ups, squats, snatch grip rdl (i get insane mid back doms after), Overhead extensions (my triceps have always been a weak point), seated dumbbell OHP. Calves, abs, rear delts and neck don't take up much recovery room and can be done on off days.
Happy Sunday from Palm Beach Florida awesome guy
Hope the hurricane didn’t impact you king 👑 🫡
@@jayden_2_savage635 Thanks my guy! Milton blew through my way 3 nights ago but all good now 😉
@@paulmoreno6279 stay safe down there, Dude
@@dwaynecunningham2164 thank you my amazing guy! 😉
I’ve always loved chest expanders for upper back work instead of rows
Perfect for busy schedules! 👍
@Under510 That’s it!
Muscle worship for you that you mentioned it 😉
how long have you been weightlifting?
The 6 best exercices :
Squat
Chin-up/Pull-up
Bench press
Seated dumbell overhead press
Romanian deadlift
Rows
Great top 6 bro! I would substitute dumbbell shoulder press and bench with HSPUs and weighted dips for the calisthenics bros out there.
Where IS deadlift ? 😮 Better then rdl yeah !! And also for harmstring
Other wise great list
@@Yaou92 RDL lets you get a better hamstring stretch, but a deadlift is probably a better overall mass builder since you can lift heavier loads.
I have a great chest and i do only dips, dumbbell flyies and incline dumbbell
Do you have any favorites for building rear delts? I’ve done enough presses to build my front delts.
Rear delt flyes and face pulls bro.
@@polarityfitness thanks, and what’s the deal with compound lifts only being 2 sets instead of 3? Is that better over time in terms of progressive overload or something?
@@iridescent880you only need 2 sets if you push them to max intensity/failure.
tbh rowing will slam your rear delts in more or less the same way benching will slam your front delts so i wouldn't even worry about it
Compound exercises!
Can you make a video on a workout without the bench press, squat and deadlift
Doing this 2 days a week I gained the most muscle mass
But then my interests turned to mma and this training was “slowing” me down and I stopped working out due to a traumatic event
My week is now scheduled like this
Monday: Cricket 🏏
Tuesday: Bodyweight workout circuit
Wednesday Cricket
Thursday: cardio/ light weights
Friday: rest
Saturday:MMA
Sunday: Run
All while at school from 7am-5pm
And studying at home
It’s hectic
At the moment, I’m sick so this is my “deload” week.
What do you think about your 2 day a week full body split but with only one set to failure per exercise rather than two for compounds and accessories?
Can work great. I’d probably do more exercises in each workout though if I were doing just one set.
@@polarityfitness i second this. i've seen a few mike mentzer youtube shorts in my time, and if there's one thing i've noticed it's that apparently nothing grows quads and hamstrings quite like a single set of leg extensions and a single set of leg curls taken beyond failure
Stimulate. Don't annihilate.
@@oldnatty61 i would agree, at least with regards to compound movements. failing a free weight set sounds TERRIFYING LMFAO
@@polarityfitnesswhat muscles would you do additional exercises or sets for? I’m already following your 2 day split but I want to try it without the reverse pyramid sets and just one set.
What should I add to my programme?
I am currently doing,
Day 1 - squat, pull up, overhead press, bicep curl, lateral raises
Day 2, rdl, incline bench, rows,skull crushers, rear delt flies.
What do you think about smith machine squats, bench press and RDL?
*why u have wide grip on bench press which is normally used by the power lifter*
What are you doing in order to work around your shoulder pain?
Just legs lol
Is there really a Noticeable difference between dumbell OHP and barbell OHP
Dumbbells will make it so your shoulders have to work harder to stabilize the movement. They will also work one side at a time to prevent imbalances,
Why does my couch rotate between different exercises for the same muscle every month and is it necessary to do so?
banger video from king rio
Hey I just started doing barbell rows and I was wondering if you could do a video of explaining all rows. (For example - Overhand barbell row, v bar attachment t bat row, why people stand upright vs parallel, is there a difference? Etc etc
I appreciate the shorter video, straight into it
Is there a particular reason you suggest doing sets of 6-8 and 10-12 over a lower rep range?
because if you're training for strength it makes sense to work with a weight closer to your 1rm than further from it? right?
Do you have an alternative exercise of chin up for someone who is training at home only with dumbells and barbells?
Bent over rows . With preferably the bar but dumbs can work too. Thumbs in if you’re using dumbs.
Dumbbell pull overs and dumbbell rows.
Buy resistances bands...........😉
Okay thx
whats rio's height and weight?
🔥 💯
hey man, you seem like you strive to avoid most social media, and if that's true then power to you, but tbf, i'm here to report that modern fitness influencers still love squats. chris williamson has asked multiple science-based lifters (who also take steroids) on his podcast what their top 10 exercises for life would be, and if i had a nickel for every time "barbell squat" was the first exercise listed, i'd have 2 nickels. which isn't a lot of money, but it's weird that it happened twice, right?
Your physique is classic. It shows strength and is esthetically pleasing. 👍👍
I appreciate that!
i've always thought this, and it keeps me coming back time and time again to see where this channel is at. say what you will about the training philosophy, but for a natty physique and for his age, rio's results can't really be denied
Thank you man :)
False. Weighted dips are the king of upper body.
And Inverted rows weighted > barbell rows
But you started with 3 workouts a week
I would always prioritize standing barbell ohp over a seated version. Yes, probably you will move a bit less weight, but it also works your traps, core and alot more triceps!
Same here
Minimalism is finding the intersection between EFFECTIVENESS AND EFFICIENCY...It's not about doing too little It's about doing the Least.
Agreed! I would add to that that I also find it hits side delts a bit more than the seated version. If you could only do one, you'd do the OHP, I agree.
Rio, the kind of guy to completely rip off 90% of Gregory O'Gallagher (Kinobody)'s workout and nutritional material, and pass it off as his own 'unique' system. If you want the proper knowledge, go to the source at Kinobody's TH-cam channel.....
Such a shortsighted statement.
Mike Mentzer has been talking like this LONG before Greg was born.
Then Stuart McRobert, Randall Strossen, Dr Ken Leistner…
STFU
Huge chest please pop the pecs. Gorgeous hunk bro 👑
lol
Pause
Least homoerotic comment i read today
@@cedricwhite2676 eh
Leave
Why dumbbell ohp instead of batbell ohp for size ?
Honestly i do both, when i get stuck in barbell standing ohp i switch to seated dumbell ohp and viceversa
But you started with 3 workouts a week