Concentrate on making the Cake not the ICING...when my Dad bought me my first set of weights (plastic cement from Montgomery Wards) it came with a fitness manual. ALL COMPOUND MOVEMENTS...FEW DUMBBELL EXERCISES BUT IT WAS SO SIMPLE AND WE ALL MADE GAINS.. Fastforward to today and youtubers, influencers (natty or not) TRY TO REINVENT THE WHEEL. I realize it's about clicks,views and overall money grab but it confuses people and they second guess themselves and it creates a lot of doubt. DO THE BASICS.. ADD WEIGHT TO THE BAR..BE CONSISTENT!
@@polarityfitnessis 3 sets of 5-7 reps to failure enough for both strength, and size? I believe there's not much of a difference between 5 and 10 reps what do you think?
In addition to your super-good advice and simple reasons that back up that advice, I also get a kick out of just listening to you, especially tossing in the swear words with no change in tone or facial expression as though those words were just fucking normal. So funny. I love it.
@@polarityfitnesswould switching bent over row's with pendlay row's add more back thickness and muscle than standard bent over row's long term? I have Yates row's for width but having a thicker back is a goal would RDL'S, pendlay (or bent over row's), yates rows, upright rows be enough for a thick back?
My Progress Top 3 Program For me.(Beginners Program) 1 VHL(3Day Per Week) Day1Vertical Day2Horizontal Day3Lower Body 2 Anterior & Posterior(4Day Per Week) 3 Simple Total Body(3Day Per Week)
Back in late 70s i was a skinny 6ft 160lbs at 18..after joining my first gym i worked out 5 days per week doing push,pull,legs..i grew to 220 lbs in about a year...now at 65 i still workout pretty much everyday natty and am 248 currently fairly lean...i think everyone is very different and they need to learn what works for them..but yes compound movements are great.
You’re almost there. The only thing id change is to do the overhead press in the squat day in order to make it a push day, and do the chin-ups on deadlift day in order to make it a pull day.
Great Video! I agree on focusing on compound movements and keeping it simple and minimalist. Although I would say that if the time is available 4 times a week with upper lower is also completely doable. The important thing is to concentrate on the most effective exercises. Whether you do more exercise on a full body day or a bit less but on more days has the same rate of fatigue. I prefer upper lower, because If I am going to failure on nearly all sets I am simply not able to get the maximum out of the upper and and lower part if they are on the same day. And training a muscle groups twice is evidently more effective than once, which is why i don’t do three days upper lower upper. But I agree that doing more, especially push pull legs or the bro split, for most people isn’t effective. But maybe I’ll try a 3 time split when university exams and internships fuck up my schedule again. Will be very interesting to see. Maybe I am wrong and it does work better.
Great video. I agree, no need for overload. I find 3 solid training days work best for me. I want to preserve my body with intelligent and practical training. I enjoy a 3 day Pull, Push, Legs routine with 5 exercises per workout, focusing on many of the movements mentioned. Personally, I really enjoy loaded carries, and throw in farmers on pull day, and suitcase on leg day.
It's fun that naturally i started to go 6 exercices superset 2 set to failure per exercice fullbody : Squat + rdl (or leg curl) or Deadlift + sissysquat/bodyweight quads extension but after your video , i m thinking of just doing one time squat and the other deadlift Pull up + Ohp Dips+ Bent over Row with torso at 45 ° And rest time of 5-8 minutes 6 - 10 reps 2 per week (as push pull leg can work with 2 exo each workout) I just like how sometimes you come accross near same conclusion about body without specially looking to you but now that i discovered you i'm gonna look deeper
That's dope bro. Yeah if you really pay attention to your body you'll naturally discover the philosophy I teach. It's really just common sense training.
What do you think about this lower body structure? 3 sets of Barbell Bulgarian split squats (2 heavy in 5-8 reps, 1 set 9-12) 3 sets of Deadlifts (1 heavy) 2-3 sets of Deep front squats, quad focus (10-12 reps) 2 sets of calf raises (10-12+ reps) Of course progressive overload in reps/weight every workout (each week adding weight (1.25-2.5 kg) or 1 rep to all of the sets. Upping the reps by 3 (5➡️8, 9➡️12), then adding weight. Working with 0-2 RIR, usually 1 rep in reserve each set
For the 3 day routine, where you alternate between workout A and B, should try to add weight each workout because you are training each lift every 4-5 days rather than once a week
You would progress in reps and then add weight (double progression) but this routine will probably have to be abandoned after you become more advanced due to the higher frequency but it works very well for beginners and I’ve even had success with it at the intermediate stage. Make sure just 2 sets per exercise tho.
I been training 40 years and until recently could not do one yes one bodyweight dip, I did 5 just negative eccentric, last week I got 1 rep, today I got 3 😜 and I added a few eccentric reps, I'm a happy bunny.
the golden question posed at ~1:00 is a weird one because i think it's supposed to be rhetorical but tbh i personally wouldn't shotgun tell you "the guy who is stronger is also bigger" because that's simply just not necessarily how hypertrophy works. i thought we were trying to be bodybuilders here, not powerlifters? i mean, ~1:30 is he tho? is the 225lb bencher bigger? why is that the case? what if he was maintaining the whole time and recomp'd while making all the necessary nervous system gains to be able to lift more and more weight more and more efficiently while keeping a handful of reps in reserve to make sure he can always perform? and what if the 150lb bencher was bulking the whole time and was making sure his eccentrics were always super slow, his muscular stretch was always deep, he was always training close to failure and his volume was never too much to recover from? in that case, um...no. i would in fact expect the 150lb bencher to be comparable in size if not larger. maybe not as lean, but larger. and tbh, with training, he could probably lift a lot more weight than he is in this hypothetical. but he's not a powerlifter. he's a bodybuilder. strength doesn't matter. at least not as much as you think i'm not even denying that prioritising compound lifts and prioritising progressing with weight and conceptualising reducing your volume is even a suboptimal way to train for hypertrophy. in fact it's probably pretty close to optimal, and i don't care if you're enhanced or not. i just think it's not as well worth teaching people to worry about getting stronger instead of worrying about actual hypertrophy aka muscle growth. anyone can push or pull more weight if they want to if they cheat, but if you really clean up your workouts with help from science and realise that it doesn't matter how strong you are but simply that you're doing only what needs to be done instead of "junk volume" then you'll really learn even more things about the bodybuilding game
What he is trynna say is that you don’t need to worry about the 10 percent, just focus on the 90 percent which is getting stronger at the major compound movements and that will give you majority of your gains. People are too worried about the 10 percent, they stepping over notes to pick up pennies. If you just focus on getting strong you’ll get bigger as strength and size are closely correlated. That’s why the biggest guys tend to be the strongest guys. I only started gaining muscle once I started getting stronger, I used to do all the variations, angles, mind muscle connection etc but wasn’t growing simply because I wasn’t getting stronger so my body had no reason to get bigger 🤷♂️ if you are adding load to your lifts your body has a reason to grow as it has to adapt to the new load
@cooperollerenshaw i guess? i mean, i kinda already said that. i just think that getting stronger should be an obvious sign of progression, but not necessarily the core tennet of a progression system. unless your objective is to get stronger. which it isn't i mean, try and wrap your head around ronnie coleman and john haack having the same max squat. that's the difference between bodybuilding and powerlifting. bodybuilders aren't not strong, they're just not strong for their size. powerlifters aren't not big, they're just strong for their size. if you're a beginner and you're just powerbuilding, consider training for size instead of for strength if you ever plateau
If you're already on one and making good progress don't change anything. If you're just starting do the A/B and then switch to the lower frequency once progress comes to a halt.
I like how you push intensity and progression on the compound lifts which I also agree is the bread and butter for natural training.. but I also disagree with just two days a week training, sure you are fresh, but my arms have seen so much growth having a dedicated arm day as well focusing on progressing the curl and tricep isolations… little mix of both is best in my opinion but to each’s own.
This style of training is something I’ve thought about for months now but haven’t done, and honestly I’ve been fatigued and a bit platued for that long as well. So I’m going to be training this way, I’ve also used reverse pyramid training with my squat and I’ve liked it a lot so I think I’ll use it for other big lifts aswell. I’m gonna work out 4 times within 8-10 days
@@Ggcreall I don’t think I train exactly the way this guy does cuz I still work out 4 times a week, most times. But I use reverse pyramid training on the majority of my compound lifts and it’s a great way to go about it, usually 2 sets. Expect for weighted vertical presses/pulls, I feel like those need more volume.
Both the 3 day routines you suggested contain Romanian deadlifts instead of conventional. Does It not matter that you aren’t training the deadlift directly?
The Romanian deadlift is usually better when the training frequency is higher like that for recovery reasons. There’s too much overlap between the conventional deadlift and squat when you train 3x per week and put them on different workouts, and you can’t conventional dead after barbell squats, so Romanian is perfect for that slot. 2-3 sets of 10-12
Hey man I'd spread the squat bench deadlift throughout the 3 days. Monday: Squat + weighted chin ups Wednesday: Bench + rows Friday: Deadlift + overhead press. I've made really good gains on this routine but there's a little too much overlap IMO when you get advanced and you have little time between squats and deadlifts. I would extend this over an 8 day week.
Is the 2 day true for somebody in the beginner range, Or would it be a waste of noobie gains? I started at 3 days, then went to 4 after about a month then went to 6. I quickly realized that 6 was super pointless even though I enjoyed it, I've dropped back to 4 and I'm loving it. I was thinking that I do 4 days for at least my first year or two, then go up to 5/6, But recently I've been thinking that after 1-3 years of 4 It would probably be best to go down to 3. I'm in the phase where I spend all my time looking things up lol all my free time goes into research and figuring out meal plans 😂
I’ll be honest with you bro, the idea that more is better absolutely needs to go in the fitness industry. It needs to change to less is better, with the caveat that in the reduced training time, more quality training is performed. Most people are going through the motions in the gym. I couldn’t possibly fathom more than 3 days a week in the gym and that’s on the upper limit. Twice per week training will produce superior gains to almost anything else, with the exception of 3 days per week but *only* if progressive poundage is in place and recovery is in good order.
@@polarityfitness I'll have to see when I'm a lot more experienced. But even in noobie gain town, the 6 days a week was a disaster. 3 weeks in I was regressing at low ish weight. When I went back to 4 everything started moving very quickly again.
Whats your opinion on this split x3 times per week? Is it enough ? Session 1-> 2xfront squat, 2xleg extension, some core work. Session 2->2xbench press, 2xtricep dips(weighted), some calve work maybe,. Session 3-> 2xromanian deads, 2xleg curl, 2xheavy curls. I would really love to hear.your opinion on this
Weight is heavy for me front squats are 140 kg, rdls are 180, bench is 140 kg, weighted dips 4 plates, corr work is dragon flags so intensity is pretty high. Bodyweight is 83-84kg.
@@polarityfitness adding these two then though weight is really heavy i hope i recover. My mistake volume is 4sets each compound rpt and accessories 2 working sets. Maybe decrease volume on bench press from 4 to 2 and add ohp same for heavy rdls decrease working sets to 2 and add weighted chin ups
Hey man does low volume/frequency trainung apply to calisthenics & bodyweight as a natural too? Or only weightlifting. I use a bag to overload my dips, pull ups & etc i also have 1 dumbell mainly use it for arm training
i mean...sure? try it? 10 sets, 20 sets, 30 sets. who cares? sports science favours higher volumes than lower ones for hypertrophy. but you as an individual should always be doing as much as you can with intensity, while also doing as much as you can recover from. so just feel it out. if you find that as a natty you can't bring intensity to more than 2 workouts per week and still recover, then maybe polarity fitness is correct. but he's not strictly correct. don't let him make you worry about whether you should be doing more compound lifts or less isolation work. your muscles don't know the difference, lol
Also, I'm not interested in building more muscle. I'm at the point in life where shape and tone are my goals. Do you have any advice for dudes like me? I'd sure appreciate it because everything you say is spot on.
Yeah man. First understand that you can't tone a muscle, only make it bigger or smaller. What you might mean is that you want to trim off some fat and maintain your muscle. In that case, you must eat in a small calorie deficit (300-500 below maintenance level), eat enough protein (0.82 grams per pound of body weight), and focus on lifting heavy and maintaining your strength in the gym. In which case, my style of training lends itself extremely well to that goal. Does this help bro?
This is pre-steroid era training. I studied the pioneers of drug-free lifting, as well as old school bodybuilding. Of course my own experience of 6 years has also led me to this conclusion.
Hey Rio what kind of workout split would you recommend for a truck driver who is out for 5 days a week and only get the weekend off ? Please advise🙏 thanks in advance
If you only have the weekend to train then I’d just hit one full body workout every week that included squats, bench presses, and weighted chin ups, etc.
Not to undercut what Rio said but I have a lot of experience with a similar lifestyle and job. It all depends on how demanding your driving days are and how much recovery you can get. I agree doing one heavy lifting day on your day off. If they are consecutive days off you can do one upper day followed by one lower day. If you have the ability to do calisthenics on the road just do one heavy barbell day and a lighter calisthenics day a few days later. Getting some regular exercise as a trucker is very important for overall health especially since it's tough to get consistent good sleep and eat well on the road. Good luck
Soreness isn't really an indicator of muscle growth. A better indicator of muscle growth is how you're progressing on your key compound lifts. Soreness is more so a sign that you trained the muscle hard and fatigued it.
Thanks! Pretty solid. I've done a similar routine for a long time last year. I'd put the upper body day in between on Wednesday instead of having the squat and deadlift sessions back to back, that will become impossible. Deadlifts only do 2 sets, move weighted chins to squat day, and I'd put the rows after the bench press, and OHP after deadlifts.
I try and go back to this split once in a while. I’ll be honest. If you’re doing PPL over a week. It’s not worth it. If you’re doing a 6x a week. Then I just say you’re probably doing too much. Overall PPL is not the best.
@@JfaJosephR93 sets to failure doing 5-10 reps I would start with a weight that allows you to get 5-6 reps, then stay with that weight until you can get 3 more reps, then go up by 10 pounds this applies to any isolations, and compound movements good luck 😁 😎👍
@@nunomaia5513 well...yeah, obviously that's literally true, but i think maybe you haven't done the math. you're trying to tell me to not either bench press or overhead press at least once at least every fortnight, and don't you think that doesn't make much sense?
You can, but don't worry about injuries if your form is on point. Unless you initially feel some discomfort or pain, then ditch the exercise altogether. But to answer your question, you can build muscle with any exercise, as long as you get stronger on it overtime. If dumbells are what you prefer, then go on.
Hey, just looking at your 3 day split. Bench press being the only chest exercise which is cool but staggered over 9 days I’ll only be training chest once per week ish. Will this be enough volume/frequency for chest development? Cheers dude
Hey man. As long as you are training very hard on these sets, pushing them close to failure, and with progressive overload in mind at all times, you'll make great gains. I've made great chest gains on that routine. If you prefer more frequency (once every 7 days) I'd do the twice per week program.
@@polarityfitness cheers man 👍 at the moment I’m lifting 50kg for 8 reps on standing shoulder press. When would you recommend switching to seated dumbbell press? I’d imagine soon as I reach 60kg on standing I’m gonna get stuck there lol cheers
Not really. You won't go as heavy as you normally could doing it fresh but that doesn't mean you're not progressing. You're still getting stronger at it if you perform it after bench, you'll just be in a slightly more fatigued state. I like full body 2X per week better than the rest tbh but these work very well from my experience.
the monday workout has squats but the thursday workout has no leg workouts or chest workouts? how is that a full body workout then? im just confused EDIT: okay i guess the deadlift is for the legs but what about chest?
Thats what im thinking, honestly i would skip the neck curls and add weighted dips and with that you add work to chest triceps and shoulders. If you get a strong deadlift you aint going to have a pencil neck
Previously you’ve advocated for spreading your training over a 10 day cycle, with one day for each lift in an A/B/C/D format. Why don’t you include this in this video. Is it too low frequency
It's a fantastic routine but I can't include every interpretation in a single video. There are many ways to set it up under my guidelines/philosophy, but I think the ones in this video are the simplest and most straightforward and will all work for the masses.
I was doing this 3x a week: A: Bench 3x Row 3x Squat 3x Calves 3x Bicep Curl 3x Dips 3x DB Shoulder Press 3x B: Barbell Shoulder Press 3x Deadlift 3x Dumbbell Squats 3x Calves 3x Curl 3x Dips 3x Lateral Raise 3x I started to feel really tired and out of it despite sleeping 7-8 hours, enough carbs and protein etc. I am taking a week off and I was thinking of just doing a similar routine but only 2x per week for 3 sets per exercise instead of 3. Do you think that's way too much or should I just do 2 sets 2x a week? Thanks.
Still really liking the ABCD 3 day a week routine. Even though I’m in a small calorie deficit because summers coming, all of my lifts are still going up, and my enthusiasm to train is off the charts to be honest. This is a sustainable way to train.
A/B/A - B/A/B - A/B/A - 1 week - 2 week - 3 week, next, next, next Monday/Wednesday/Friday/ A: Bench press: 1 warm up and 3 sets with reversed piramid Rows: the same like a bench Lateral raises: the same like a rows Triceps: 1 warm up and 2 sets with reversed piramid Biceps: the same like a triceps After the classic bench press, the front shoulders are heavily cooked - so I think the side ones will be better than OHP. B: Squats or squat variation: 1 warm up and 3 sets with reversed piramid Rack Pull: 1 warm up and 2 sets with reversed piramid Calf Raises: 2-3 sets to failure (+20/25 reps) ABS: 2-3 sets to failure After the squat or its other version, the legs and lower back will be heavily overtrained. I think 2 sets of rack pulls will suffice? ---------- What is your opinion about this scheme? Overall: We have 3 to 6 heavy sets (ABA/BAB) of the most important exercises per week here. Heavy series = I mean 1-3 RIR. Failure can be hard on recovery, causing very strong DOMS.
facts lol you see these 20 year olds that have more muscle you would gain naturally in 12 years, it's just impossible and it sends a very bad message to young people. They live on social media and at 17 they believe this shit matters when in fact it does not. By the time they realize, it's too late since they fucked up their liver or w/e else with gear.
@@KingAdjust Profanity is a linguistic crutch for those who lack the vocabulary to express themselves. It's also a sign of immaturity, as is the pettiness of your insult.
Guys if you’re training full body it needs to be every other day or three times a week minimum, with adequate volume that you can recover from (2 sets per muscle group). In his example you’re training each muscle once per week, which especially for a beginner is ridiculous. We want to create as many opportunities to grow as possible, therefore we want to train as frequently as possible so long as we can recover effectively, which you can easily do, doing 2 sets every other day.
I've been doing a bro split 3 training days a week sounds best for me I don't know how to split my exercises up I can tell you the exercises and you can tell me how to split it up 😎👍
Concentrate on making the Cake not the ICING...when my Dad bought me my first set of weights (plastic cement from Montgomery Wards) it came with a fitness manual. ALL COMPOUND MOVEMENTS...FEW DUMBBELL EXERCISES BUT IT WAS SO SIMPLE AND WE ALL MADE GAINS.. Fastforward to today and youtubers, influencers (natty or not) TRY TO REINVENT THE WHEEL. I realize it's about clicks,views and overall money grab but it confuses people and they second guess themselves and it creates a lot of doubt. DO THE BASICS.. ADD WEIGHT TO THE BAR..BE CONSISTENT!
Very well said👏
@@polarityfitnessis 3 sets of 5-7 reps to failure enough for both strength, and size? I believe there's not much of a difference between 5 and 10 reps what do you think?
In addition to your super-good advice and simple reasons that back up that advice, I also get a kick out of just listening to you, especially tossing in the swear words with no change in tone or facial expression as though those words were just fucking normal. So funny. I love it.
Dude this comment makes me so happy🤣 I wish more people appreciated that!
Great video! Your videos keep getting better, like workouts. I like it when you put up notes that I can screenshot! Very helpful!!!
Thanks Dwayne, I appreciate you bro. That’s good to know! Noted✅
@@polarityfitnesswould switching bent over row's with pendlay row's add more back thickness and muscle than standard bent over row's long term? I have Yates row's for width but having a thicker back is a goal would RDL'S, pendlay (or bent over row's), yates rows, upright rows be enough for a thick back?
My Progress Top 3 Program For me.(Beginners Program)
1 VHL(3Day Per Week)
Day1Vertical Day2Horizontal Day3Lower Body
2 Anterior & Posterior(4Day Per Week)
3 Simple Total Body(3Day Per Week)
Giving it a shot. I’ve tried a lot of splits but I always get burnt out. Plus I do construction.
How did it go for you?
I work construction too man, recovery is what we really have to watch!
Back in late 70s i was a skinny 6ft 160lbs at 18..after joining my first gym i worked out 5 days per week doing push,pull,legs..i grew to 220 lbs in about a year...now at 65 i still workout pretty much everyday natty and am 248 currently fairly lean...i think everyone is very different and they need to learn what works for them..but yes compound movements are great.
I like how the most important things are talked abt here where all the big channels just ignore these important principles.
Thanks bro. I am huge on principles. Too many people in fitness teach from a tactical standpoint.
You’re almost there. The only thing id change is to do the overhead press in the squat day in order to make it a push day, and do the chin-ups on deadlift day in order to make it a pull day.
Great Video! I agree on focusing on compound movements and keeping it simple and minimalist. Although I would say that if the time is available 4 times a week with upper lower is also completely doable. The important thing is to concentrate on the most effective exercises. Whether you do more exercise on a full body day or a bit less but on more days has the same rate of fatigue. I prefer upper lower, because If I am going to failure on nearly all sets I am simply not able to get the maximum out of the upper and and lower part if they are on the same day. And training a muscle groups twice is evidently more effective than once, which is why i don’t do three days upper lower upper. But I agree that doing more, especially push pull legs or the bro split, for most people isn’t effective.
But maybe I’ll try a 3 time split when university exams and internships fuck up my schedule again. Will be very interesting to see. Maybe I am wrong and it does work better.
Great video. I agree, no need for overload. I find 3 solid training days work best for me. I want to preserve my body with intelligent and practical training. I enjoy a 3 day Pull, Push, Legs routine with 5 exercises per workout, focusing on many of the movements mentioned. Personally, I really enjoy loaded carries, and throw in farmers on pull day, and suitcase on leg day.
It's fun that naturally i started to go 6 exercices superset 2 set to failure per exercice fullbody :
Squat + rdl (or leg curl) or Deadlift + sissysquat/bodyweight quads extension but after your video , i m thinking of just doing one time squat and the other deadlift
Pull up + Ohp
Dips+ Bent over Row with torso at 45 °
And rest time of 5-8 minutes 6 - 10 reps
2 per week (as push pull leg can work with 2 exo each workout)
I just like how sometimes you come accross near same conclusion about body without specially looking to you but now that i discovered you i'm gonna look deeper
That's dope bro. Yeah if you really pay attention to your body you'll naturally discover the philosophy I teach. It's really just common sense training.
What do you think about this lower body structure?
3 sets of Barbell Bulgarian split squats (2 heavy in 5-8 reps, 1 set 9-12)
3 sets of Deadlifts (1 heavy)
2-3 sets of Deep front squats, quad focus (10-12 reps)
2 sets of calf raises (10-12+ reps)
Of course progressive overload in reps/weight every workout (each week adding weight (1.25-2.5 kg) or 1 rep to all of the sets. Upping the reps by 3 (5➡️8, 9➡️12), then adding weight. Working with 0-2 RIR, usually 1 rep in reserve each set
If you're replacing front squats for back squats I'd do those first in the workout. Only need 1-2 sets for conventional deads.
For the 3 day routine, where you alternate between workout A and B, should try to add weight each workout because you are training each lift every 4-5 days rather than once a week
You would progress in reps and then add weight (double progression) but this routine will probably have to be abandoned after you become more advanced due to the higher frequency but it works very well for beginners and I’ve even had success with it at the intermediate stage. Make sure just 2 sets per exercise tho.
Would you say I can use that routine to get to your intermediate strength standards?
I been training 40 years and until recently could not do one yes one bodyweight dip, I did 5 just negative eccentric, last week I got 1 rep, today I got 3 😜 and I added a few eccentric reps, I'm a happy bunny.
the golden question posed at ~1:00 is a weird one because i think it's supposed to be rhetorical but tbh i personally wouldn't shotgun tell you "the guy who is stronger is also bigger" because that's simply just not necessarily how hypertrophy works. i thought we were trying to be bodybuilders here, not powerlifters?
i mean, ~1:30 is he tho? is the 225lb bencher bigger? why is that the case? what if he was maintaining the whole time and recomp'd while making all the necessary nervous system gains to be able to lift more and more weight more and more efficiently while keeping a handful of reps in reserve to make sure he can always perform? and what if the 150lb bencher was bulking the whole time and was making sure his eccentrics were always super slow, his muscular stretch was always deep, he was always training close to failure and his volume was never too much to recover from? in that case, um...no. i would in fact expect the 150lb bencher to be comparable in size if not larger. maybe not as lean, but larger. and tbh, with training, he could probably lift a lot more weight than he is in this hypothetical. but he's not a powerlifter. he's a bodybuilder. strength doesn't matter. at least not as much as you think
i'm not even denying that prioritising compound lifts and prioritising progressing with weight and conceptualising reducing your volume is even a suboptimal way to train for hypertrophy. in fact it's probably pretty close to optimal, and i don't care if you're enhanced or not. i just think it's not as well worth teaching people to worry about getting stronger instead of worrying about actual hypertrophy aka muscle growth. anyone can push or pull more weight if they want to if they cheat, but if you really clean up your workouts with help from science and realise that it doesn't matter how strong you are but simply that you're doing only what needs to be done instead of "junk volume" then you'll really learn even more things about the bodybuilding game
What he is trynna say is that you don’t need to worry about the 10 percent, just focus on the 90 percent which is getting stronger at the major compound movements and that will give you majority of your gains. People are too worried about the 10 percent, they stepping over notes to pick up pennies. If you just focus on getting strong you’ll get bigger as strength and size are closely correlated. That’s why the biggest guys tend to be the strongest guys. I only started gaining muscle once I started getting stronger, I used to do all the variations, angles, mind muscle connection etc but wasn’t growing simply because I wasn’t getting stronger so my body had no reason to get bigger 🤷♂️ if you are adding load to your lifts your body has a reason to grow as it has to adapt to the new load
@cooperollerenshaw i guess? i mean, i kinda already said that. i just think that getting stronger should be an obvious sign of progression, but not necessarily the core tennet of a progression system. unless your objective is to get stronger. which it isn't
i mean, try and wrap your head around ronnie coleman and john haack having the same max squat. that's the difference between bodybuilding and powerlifting. bodybuilders aren't not strong, they're just not strong for their size. powerlifters aren't not big, they're just strong for their size. if you're a beginner and you're just powerbuilding, consider training for size instead of for strength if you ever plateau
If I’m training 3 days a week, which is the best routine to use as a beginner?The two you mentioned in this video, or the free one in the description
If you're already on one and making good progress don't change anything. If you're just starting do the A/B and then switch to the lower frequency once progress comes to a halt.
I feel the 8-10 day routine works well for squats and deadlifts, but upper body lifts progress too slowly at the beginner stage and need to catch up
I like how you push intensity and progression on the compound lifts which I also agree is the bread and butter for natural training.. but I also disagree with just two days a week training, sure you are fresh, but my arms have seen so much growth having a dedicated arm day as well focusing on progressing the curl and tricep isolations… little mix of both is best in my opinion but to each’s own.
I train a mix of both compound and isolation lifts.
This style of training is something I’ve thought about for months now but haven’t done, and honestly I’ve been fatigued and a bit platued for that long as well. So I’m going to be training this way, I’ve also used reverse pyramid training with my squat and I’ve liked it a lot so I think I’ll use it for other big lifts aswell. I’m gonna work out 4 times within 8-10 days
You'll love it.
how is it going?
@@Ggcreall I don’t think I train exactly the way this guy does cuz I still work out 4 times a week, most times. But I use reverse pyramid training on the majority of my compound lifts and it’s a great way to go about it, usually 2 sets. Expect for weighted vertical presses/pulls, I feel like those need more volume.
Simple, factual and to the point 👏🏾
My man!
On the first upper/lower split, could you substitute Hack Squat or Front Squat in place of Leg Press? Thanks.
Best common sense training advice on TH-cam, friend!
Both the 3 day routines you suggested contain Romanian deadlifts instead of conventional. Does It not matter that you aren’t training the deadlift directly?
Also if doing Romanian deadlifts, what set and rep scheme is best?
The Romanian deadlift is usually better when the training frequency is higher like that for recovery reasons. There’s too much overlap between the conventional deadlift and squat when you train 3x per week and put them on different workouts, and you can’t conventional dead after barbell squats, so Romanian is perfect for that slot. 2-3 sets of 10-12
Straight sets or rpt for Romanian deadlifts?
@@chandlerbing2213 straight sets
How would I incorporate conventional deadlifts when training 3 days a week ?
Hey man I'd spread the squat bench deadlift throughout the 3 days. Monday: Squat + weighted chin ups Wednesday: Bench + rows Friday: Deadlift + overhead press. I've made really good gains on this routine but there's a little too much overlap IMO when you get advanced and you have little time between squats and deadlifts. I would extend this over an 8 day week.
Age and experience is definitely a factor with regards to splits.
How many sets and reps?
Gotta do more exercise
What if i want to add deadlift? where do i add it?
Is the 2 day true for somebody in the beginner range, Or would it be a waste of noobie gains? I started at 3 days, then went to 4 after about a month then went to 6. I quickly realized that 6 was super pointless even though I enjoyed it, I've dropped back to 4 and I'm loving it. I was thinking that I do 4 days for at least my first year or two, then go up to 5/6, But recently I've been thinking that after 1-3 years of 4 It would probably be best to go down to 3. I'm in the phase where I spend all my time looking things up lol all my free time goes into research and figuring out meal plans 😂
I’ll be honest with you bro, the idea that more is better absolutely needs to go in the fitness industry. It needs to change to less is better, with the caveat that in the reduced training time, more quality training is performed. Most people are going through the motions in the gym. I couldn’t possibly fathom more than 3 days a week in the gym and that’s on the upper limit. Twice per week training will produce superior gains to almost anything else, with the exception of 3 days per week but *only* if progressive poundage is in place and recovery is in good order.
@@polarityfitness I'll have to see when I'm a lot more experienced. But even in noobie gain town, the 6 days a week was a disaster. 3 weeks in I was regressing at low ish weight. When I went back to 4 everything started moving very quickly again.
Whats your opinion on this split x3 times per week? Is it enough ? Session 1-> 2xfront squat, 2xleg extension, some core work. Session 2->2xbench press, 2xtricep dips(weighted), some calve work maybe,. Session 3-> 2xromanian deads, 2xleg curl, 2xheavy curls. I would really love to hear.your opinion on this
Weight is heavy for me front squats are 140 kg, rdls are 180, bench is 140 kg, weighted dips 4 plates, corr work is dragon flags so intensity is pretty high. Bodyweight is 83-84kg.
Exercise selection is decent but ur missing overhead pressing and weighted chin ups.
@@polarityfitness adding these two then though weight is really heavy i hope i recover. My mistake volume is 4sets each compound rpt and accessories 2 working sets. Maybe decrease volume on bench press from 4 to 2 and add ohp same for heavy rdls decrease working sets to 2 and add weighted chin ups
What is the progressive overload on the major compound lifts? Does the body not grow from other lifts 😂
ikr
Hey man does low volume/frequency trainung apply to calisthenics & bodyweight as a natural too? Or only weightlifting. I use a bag to overload my dips, pull ups & etc i also have 1 dumbell mainly use it for arm training
If you're training hard and with progression then yes.
What about to training each muscle group 10-20 sets for growth like I’ve always seen around the internet?
i mean...sure? try it? 10 sets, 20 sets, 30 sets. who cares? sports science favours higher volumes than lower ones for hypertrophy. but you as an individual should always be doing as much as you can with intensity, while also doing as much as you can recover from. so just feel it out. if you find that as a natty you can't bring intensity to more than 2 workouts per week and still recover, then maybe polarity fitness is correct. but he's not strictly correct. don't let him make you worry about whether you should be doing more compound lifts or less isolation work. your muscles don't know the difference, lol
Also, I'm not interested in building more muscle. I'm at the point in life where shape and tone are my goals. Do you have any advice for dudes like me? I'd sure appreciate it because everything you say is spot on.
Yeah man. First understand that you can't tone a muscle, only make it bigger or smaller. What you might mean is that you want to trim off some fat and maintain your muscle. In that case, you must eat in a small calorie deficit (300-500 below maintenance level), eat enough protein (0.82 grams per pound of body weight), and focus on lifting heavy and maintaining your strength in the gym. In which case, my style of training lends itself extremely well to that goal. Does this help bro?
Where did you get your information? 2 days a week sounds too little. When other youtubers claim things, they provide proof
Look up Stuart McRobert Abbreviated training. His book beyond brawn is a great reference.
@@bjiffy10 you’re a legend for jumping in and proving a reference ESPECIALLY that one!😂 Kudos to you, u definitely know your shit.
This is pre-steroid era training. I studied the pioneers of drug-free lifting, as well as old school bodybuilding. Of course my own experience of 6 years has also led me to this conclusion.
@@polarityfitnessvaild points bro not hate to you
@@sparkpeaks2430 of course bro no offence taken :)
Hey Rio what kind of workout split would you recommend for a truck driver who is out for 5 days a week and only get the weekend off ? Please advise🙏 thanks in advance
If you only have the weekend to train then I’d just hit one full body workout every week that included squats, bench presses, and weighted chin ups, etc.
@@polarityfitness thank you so much man for reply and helping me out here love you content keep it up
Not to undercut what Rio said but I have a lot of experience with a similar lifestyle and job. It all depends on how demanding your driving days are and how much recovery you can get. I agree doing one heavy lifting day on your day off. If they are consecutive days off you can do one upper day followed by one lower day. If you have the ability to do calisthenics on the road just do one heavy barbell day and a lighter calisthenics day a few days later. Getting some regular exercise as a trucker is very important for overall health especially since it's tough to get consistent good sleep and eat well on the road. Good luck
Can you make a video about soreness. Can you work out with lots of effort when a certain muscle group is a little sore?
People say yeah you can go but go light. But what's the point of going if you can just go tmr hard when your recoverd
Unless soreness doesn't have anything to do with muscle and strength
Soreness isn't really an indicator of muscle growth. A better indicator of muscle growth is how you're progressing on your key compound lifts. Soreness is more so a sign that you trained the muscle hard and fatigued it.
@@polarityfitness but should you still work out if it's sore?
@@sparkpeaks2430 no, its still recovering
Stuart McRobert and Mark Rippetoe.
Your correct but leverage and length of arms has plenty to do with weight lifted . I seen guys benching 225 with big chests and the 300 had no chest .
What matters is more so your strength relative to where you start. Someone that goes from 135x5 to 225x5 in almost every case got noticeably bigger
Great videos! Earned a sub, Would you say this is an okay routine? these are the workouts I enjoy most
Monday
Incline dumbbell press 3sets 4-6 6-8 8-10 RPT
Weighted chin ups 2 sets 4-6 6-8 RPT
Barbell curls 3 x 10-12
Skull crushers 3x 10-12
Wednesday
Squats 4-6 6-8 RPT
Dumbbell Overhead press 3 sets 4-6 6-8 8-10 RPT
Calf raises 2 sets 8-12
Lateral raises 3 sets 8-12
Friday
Deadlifts 3 sets 4-6 6-8 8-10 RPT
Rows 2 sets 8-12
Rear Delt Flys 3 sets 10-12
Shrugs 2 sets 10-12
Thanks!
Pretty solid. I've done a similar routine for a long time last year. I'd put the upper body day in between on Wednesday instead of having the squat and deadlift sessions back to back, that will become impossible. Deadlifts only do 2 sets, move weighted chins to squat day, and I'd put the rows after the bench press, and OHP after deadlifts.
@@polarityfitness Thanks for the reply bro! I’ll switch it up to that, really appreciate the knowledge you spread for natural lifters!
@@dillanjones2494 Anytime bro! it's my pleasure :)
Glad to see your channel growing bro! What are your thoughts on Push/Pull/Legs?
I try and go back to this split once in a while. I’ll be honest. If you’re doing PPL over a week. It’s not worth it. If you’re doing a 6x a week. Then I just say you’re probably doing too much. Overall PPL is not the best.
Thanks bro! I'm not a fan. I think it's almost always done with too much volume and there's always junk volume.
@@polarityfitness how much volume do u recommend per muscle group? The bigger ones like legs chest n back?
@@JfaJosephR93 sets to failure doing 5-10 reps I would start with a weight that allows you to get 5-6 reps, then stay with that weight until you can get 3 more reps, then go up by 10 pounds this applies to any isolations, and compound movements good luck 😁 😎👍
For 2 day split per week, where do you fit in Dips?
As a primary press in one of the 3 compound exercices per workout.
@@nunomaia5513 well...yeah, obviously that's literally true, but i think maybe you haven't done the math. you're trying to tell me to not either bench press or overhead press at least once at least every fortnight, and don't you think that doesn't make much sense?
Can I do dumbbell bench press instead of barbell bench press? Im 40 worried about injury. Thoughts?
You can, but don't worry about injuries if your form is on point. Unless you initially feel some discomfort or pain, then ditch the exercise altogether. But to answer your question, you can build muscle with any exercise, as long as you get stronger on it overtime. If dumbells are what you prefer, then go on.
What about still doing 4 sets for chest but doing 1 set of 4 exercises? Like bench, incline, dips, flys?
I'm not a fan. Your focus is being diluted among too many exercises.
Hey, just looking at your 3 day split. Bench press being the only chest exercise which is cool but staggered over 9 days I’ll only be training chest once per week ish. Will this be enough volume/frequency for chest development? Cheers dude
Hey man. As long as you are training very hard on these sets, pushing them close to failure, and with progressive overload in mind at all times, you'll make great gains. I've made great chest gains on that routine. If you prefer more frequency (once every 7 days) I'd do the twice per week program.
@@polarityfitness cheers man 👍 at the moment I’m lifting 50kg for 8 reps on standing shoulder press. When would you recommend switching to seated dumbbell press? I’d imagine soon as I reach 60kg on standing I’m gonna get stuck there lol cheers
Wouldn’t it be difficult to progress on Ohp if training it after bench. A lot of these splits have both exercises on the same day
Not really. You won't go as heavy as you normally could doing it fresh but that doesn't mean you're not progressing. You're still getting stronger at it if you perform it after bench, you'll just be in a slightly more fatigued state. I like full body 2X per week better than the rest tbh but these work very well from my experience.
If i cant make calf raises and neck curls what i can do instead
Anything that needs extra work and is a weak pint.
the monday workout has squats but the thursday workout has no leg workouts or chest workouts? how is that a full body workout then? im just confused
EDIT: okay i guess the deadlift is for the legs but what about chest?
Thats what im thinking, honestly i would skip the neck curls and add weighted dips and with that you add work to chest triceps and shoulders. If you get a strong deadlift you aint going to have a pencil neck
Does sayyyy a hammer strength chest press count as a compound?
Yeah man. Although I much prefer free weights.
In your Workout A and Workout B 3x a week, can I do 2 sets per exercise only?
Yes! in fact, I would strongly not recommend not going over 2 for each exercise due to the higher frequency.
@@polarityfitness Yes, that's what I thought as well, since I go heavy on each set I think 2 sets per exercise is enough. Thanks man
1.) Upper (Chest/Back focus)
2.) Lower (Quads/Calves focus)
3.) Rest
4.) Upper (Bicep/Tricep focus)
5.) Lower (Glutes/Hams focus)
6.) Rest
Repeat...
Or
1.) Chest/Back
2.) Biceps/Triceps
3.) Legs/Delts
4.) Rest
Repeat...
No
In all these programs, is 2 sets per exercise best?
Yes for the most part.
Previously you’ve advocated for spreading your training over a 10 day cycle, with one day for each lift in an A/B/C/D format. Why don’t you include this in this video. Is it too low frequency
It's a fantastic routine but I can't include every interpretation in a single video. There are many ways to set it up under my guidelines/philosophy, but I think the ones in this video are the simplest and most straightforward and will all work for the masses.
Bro splits worked best for me
I was doing this 3x a week:
A:
Bench 3x
Row 3x
Squat 3x
Calves 3x
Bicep Curl 3x
Dips 3x
DB Shoulder Press 3x
B:
Barbell Shoulder Press 3x
Deadlift 3x
Dumbbell Squats 3x
Calves 3x
Curl 3x
Dips 3x
Lateral Raise 3x
I started to feel really tired and out of it despite sleeping 7-8 hours, enough carbs and protein etc. I am taking a week off and I was thinking of just doing a similar routine but only 2x per week for 3 sets per exercise instead of 3. Do you think that's way too much or should I just do 2 sets 2x a week? Thanks.
Still really liking the ABCD 3 day a week routine. Even though I’m in a small calorie deficit because summers coming, all of my lifts are still going up, and my enthusiasm to train is off the charts to be honest. This is a sustainable way to train.
This is a very very solid routine, everyone thinks it's shit because I didn't include it in the video lol.
@@polarityfitness definitely should not be slept on lol I just like how the workouts are split up so I’m not spending forever in the gym
Did your dad give you Stuart Mcroberts Brawn when you started lifting ?
No sir, I got my dad into lifting - not the other way around, hahaha. I discovered Stuart through my own research.
6:40 < 2:12
Make sure to be in a caloric surplus...
A/B/A - B/A/B - A/B/A - 1 week - 2 week - 3 week, next, next, next
Monday/Wednesday/Friday/
A:
Bench press: 1 warm up and 3 sets with reversed piramid
Rows: the same like a bench
Lateral raises: the same like a rows
Triceps: 1 warm up and 2 sets with reversed piramid
Biceps: the same like a triceps
After the classic bench press, the front shoulders are heavily cooked - so I think the side ones will be better than OHP.
B:
Squats or squat variation: 1 warm up and 3 sets with reversed piramid
Rack Pull: 1 warm up and 2 sets with reversed piramid
Calf Raises: 2-3 sets to failure (+20/25 reps)
ABS: 2-3 sets to failure
After the squat or its other version, the legs and lower back will be heavily overtrained.
I think 2 sets of rack pulls will suffice?
----------
What is your opinion about this scheme?
Overall: We have 3 to 6 heavy sets (ABA/BAB) of the most important exercises per week here.
Heavy series = I mean 1-3 RIR.
Failure can be hard on recovery, causing very strong DOMS.
I'd stick to the one I provided, and do 2 sets per exercise, 1 top set followed by a back off set.
Because we are all different..plus at 65 i am no where near the same as i was in my 20s.
Chemical warfare 😂😂😂
Chemical warfare bro!!!😂
facts lol you see these 20 year olds that have more muscle you would gain naturally in 12 years, it's just impossible and it sends a very bad message to young people. They live on social media and at 17 they believe this shit matters when in fact it does not. By the time they realize, it's too late since they fucked up their liver or w/e else with gear.
" just get stronger bro! 💪" 😑
ikr
Every split works for me .. I'm natural .. average genetics
Skinny man Tee Myers only deadlifts 1x every other week. Once every 14 days, many drug-free powerlifters squat only once every 10 days.
Let's get jacked!
Max ot training
4 times a week would be great,3 days off, strength and hypotrophy arent in a 1:1 coloration dont fall for that trap of more more weight
Why all the profanity?🤔
What's wrong with it? Maybe makeup is a better hobby for you if you can't handle "profanity" sensitive one maybe weightlifting isn't for you 😊
@@KingAdjust Profanity is a linguistic crutch for those who lack the vocabulary to express themselves. It's also a sign of immaturity, as is the pettiness of your insult.
@@panagenesis2695 🤓
@@panagenesis2695 🤓
@@panagenesis2695 ew gross 🤓
I'm not gay but I just feel you are so cute😍 on this video cover picture.😂
I think you're gay bro no offense 😂
Guys if you’re training full body it needs to be every other day or three times a week minimum, with adequate volume that you can recover from (2 sets per muscle group). In his example you’re training each muscle once per week, which especially for a beginner is ridiculous. We want to create as many opportunities to grow as possible, therefore we want to train as frequently as possible so long as we can recover effectively, which you can easily do, doing 2 sets every other day.
so true homie
Shitty bro splits and bro diets don't work. Been there and done that. You don't get strong, you overtrain and you start hating the gym after a while.
Yup!
I've been doing a bro split 3 training days a week sounds best for me I don't know how to split my exercises up I can tell you the exercises and you can tell me how to split it up 😎👍
whats a bro diet?