Great video. I agree on nearly everything. Except two small points. First 8 hours of sleep. This is actually a common myth. 8 hours of sleep is NOT the best overall sleep time for everyone. 7-8 hours with variability depending on the individual is completely sufficient when you look at the studies. Some people actually thrive on 7 hours, some only with 8 hours, depends. Also Sleep quality is equally important. Furthermore I think cardio is important, especially because it boosts your output in strength training in compound exercises. Just do it on different days than strength training. I'll do one cardio session per week with 4 strength training sessions. Thus the focus still is on strength training, but I don't completely lose my endurance. Otherwise great video!
What angle bench do you recommend for seated db press. The benches at my gym are either super upright or like 60 degrees which feels more like an incline bench
Simply the best fitness channel on TH-cam. By the way, for those who struggle to gain weight and have been skinny and low body fat their whole lives, do you think going for a very large surplus is a great strategy? I'm talking about over 800-1200 kcals your maintanance, at least initially, in the first months and then maybe you start to gradually decrease the surplus to what is typically recommended, around 300 kcals
I'm very tall, skinny, and with low bodyfat and I don't really recommend such a large surplus because your body can only utilize so many calories a given day. Anything beyond that is stored as fat, which in the long-term will make your cut way longer than necessary. I stick to a 500-540 surplus, with very good results. You can some days go higher than that but don't make it a habit. Try that surplus for at least 6 months and, if everything regarding training and sleep is on point and you see no results whatsoever, then by all means up your surplus.
@@lellysramos64 even 500 is top end tbh. 300 is probably fine but 500 is insurance imo so its cool. its approaching "bear mode" territory which is almost guaranteed to FEEL great
Hi i have a problem with hit training. I train a muscle group once a week with 2 sets to failure. Day 1 I hit chest/back on Tuesday, day 2 legs on Thursday and day 3 arms on Saturday. I noticed that my progress are very slow or i cant do more reps every week sometimes I do less reps. My muscle feel recovered but idk why i cant progress.
do it. do whatever you want. it doesn't really matter. any form of chest press will kick your chest's ass and doing any form of shoulder press on top of that will set your front delts on fire. rio literally just has a super stubborn shoulder injury, so this is his particular theoretical plan even though he absolutely loves barbells as if they're his wife. the cool thing about your muscles tho is that they don't actually know what a barbell even is, so you can just do any exercise that is mechanically identical to the barbell variation and the earth will still spin. machine master race!
then maybe just try settling for the gym membership bill and the supermarket haul bill like the rest of us. or simply be rio and be 20 years old and be raging with so many hormones that you're basically on steroids anyway and realistically anything will work, lol
This guy going up to navy seals and telling them the reason they are small is because they don't get 8 hours of sleep a night. I bet this guy also doesn't get a solid, consistent 8 hours of sleep a night. It is good to try though
Busy Men Over 40: Get My FREE Minimalist Muscle-Building Program Here: www.skool.com/polarity-fitness-free/about
How do you bulk without getting a belly
bro you look awesome how tall are you and whats your weight? I am 176cm 83kg and am going on a cut to get down to around 10% bodyfat
Best video yet, direct and straightforward - Classic Rio 💪
You’re the man, Todd. Appreciate the comment bro👊
Great video, dude. Do you periodize your workouts?
No sir!
Best video yet
Damn! This is great to hear. Thanks brother.
Great video. I agree on nearly everything. Except two small points. First 8 hours of sleep. This is actually a common myth. 8 hours of sleep is NOT the best overall sleep time for everyone. 7-8 hours with variability depending on the individual is completely sufficient when you look at the studies. Some people actually thrive on 7 hours, some only with 8 hours, depends. Also Sleep quality is equally important. Furthermore I think cardio is important, especially because it boosts your output in strength training in compound exercises. Just do it on different days than strength training. I'll do one cardio session per week with 4 strength training sessions. Thus the focus still is on strength training, but I don't completely lose my endurance.
Otherwise great video!
Great video. Direct and right to the point. I’m still doing very well with my twice a week workouts thanx to you. Keep it up.
Thank you Ron! This is so great to hear :) Keep me updated on your progress.
What angle bench do you recommend for seated db press. The benches at my gym are either super upright or like 60 degrees which feels more like an incline bench
@@Berserk-i3y 80 degrees bro.
Thanks man. Not sure what the highest setting is but it’s probably slightly below 90 degrees so will try that out.
@@Berserk-i3y Yeah 90 degrees is really awkward.
Simply the best fitness channel on TH-cam.
By the way, for those who struggle to gain weight and have been skinny and low body fat their whole lives, do you think going for a very large surplus is a great strategy?
I'm talking about over 800-1200 kcals your maintanance, at least initially, in the first months and then maybe you start to gradually decrease the surplus to what is typically recommended, around 300 kcals
I'm very tall, skinny, and with low bodyfat and I don't really recommend such a large surplus because your body can only utilize so many calories a given day. Anything beyond that is stored as fat, which in the long-term will make your cut way longer than necessary. I stick to a 500-540 surplus, with very good results. You can some days go higher than that but don't make it a habit. Try that surplus for at least 6 months and, if everything regarding training and sleep is on point and you see no results whatsoever, then by all means up your surplus.
@lellysramos64 gotcha, sounds good. But yeah, at the end of the day it comes down to experiment yourself what works best for you
any surplus is a surplus so i would say just track calories before making any rash dieting decisions
@@lellysramos64 even 500 is top end tbh. 300 is probably fine but 500 is insurance imo so its cool. its approaching "bear mode" territory which is almost guaranteed to FEEL great
Hi i have a problem with hit training. I train a muscle group once a week with 2 sets to failure. Day 1 I hit chest/back on Tuesday, day 2 legs on Thursday and day 3 arms on Saturday. I noticed that my progress are very slow or i cant do more reps every week sometimes I do less reps. My muscle feel recovered but idk why i cant progress.
ONCE a week is not enough. Try 2 times with another split.
@christoph2079 full body 2× a week?
@@matteocardamone6565 Upper/lower 4x a week or Full Body 2-3x a week.
What are your thoughts on doing sports or martial arts on rest days like for example Muay Thai 2x a week?
I think it’s a great idea.
Why not barbell ohp or barbell chest press ?
do it. do whatever you want. it doesn't really matter. any form of chest press will kick your chest's ass and doing any form of shoulder press on top of that will set your front delts on fire. rio literally just has a super stubborn shoulder injury, so this is his particular theoretical plan even though he absolutely loves barbells as if they're his wife. the cool thing about your muscles tho is that they don't actually know what a barbell even is, so you can just do any exercise that is mechanically identical to the barbell variation and the earth will still spin. machine master race!
great video !
Thank you man :)
12 lbs of muscle in 6 months is unrealistic for any natural lifter
@ thanks for sharing you have no idea what you are talking about
We have the same routine! (With just an added pec deck fly to train the abduction component of the pecs)
Dope!
Do you drink liquid calories?
Not typically. I don't struggle eating enough calories.
@polarityfitness thx man 💪
Bro give me you height and weight please. Is to calculate MY maintenance calories.
Thanks
it's more complicated than that
@YeahTheDuckweed i know man, but these are the main parameters tu estimate that factor
@@gustavopizarro7750 yeah fair
I couldn't afford the pharmaceutical Bill to gain that much muscle....
then maybe just try settling for the gym membership bill and the supermarket haul bill like the rest of us. or simply be rio and be 20 years old and be raging with so many hormones that you're basically on steroids anyway and realistically anything will work, lol
Why have you switched to "Men over 40" for every video now?
Are you wearing your grandmother's jacket? Lol.
If so. That's awesome.
@@USARunsOnDuncan HAHA. No, but I did get it from her I believe.
Wow ❤❤❤❤
🔥 💯
First 😊😮
@@jeasontoxic6647 🙌
This guy going up to navy seals and telling them the reason they are small is because they don't get 8 hours of sleep a night. I bet this guy also doesn't get a solid, consistent 8 hours of sleep a night. It is good to try though
🙋♂ The use of expletives doesn't enhance the point you are trying to make. Just sayin'.
You stole Stuart McRobert's work.