I designed my own 4 day program inspired by you.: Upper 1 is flat db bench, pull-ups, seated db press, biceps, triceps and laterals. Lower 1 is squat, rdl, calf. Upper 2 is incline db bench, barbell rows, laterals, biceps and triceps. Lower 2 is leg press, leg curls and Hyperextension. 3 sets for each lift totalling 6 sets per muscle group each week.
If you were doing purely barbell lifts( like flat bench and squats) instead of smith machine etc, would you do less sets. Surely 3 sets of barbell bench is harder and more fatiguing than 3 sets of smith machine incline.
Hi David, You must be new to the channel. I've discussed this in numerous videos. That's correct. I've literally said that after 1 set of heavy bench I'm both physically and mentally gassed
@David-m5k5h Thanks David. I appreciate that. Just trying to be myself lol. But yeah.. In my older videos squatting 4 plates deadlifting 5, no way could I do more sets.. Well I could, but I'll slowly regress. If you want for example.. 1 set of pull ups.. 3 sets of pull downs.. 1 set of barbell row, 3 sets of machien rows. Not as taxing as jus straight rows / pull ups
Can I run something by you. I’ve personally never found that adding in volume/sets has made any difference. I’ve made good progress on as little as 2 sets per muscle group per week but I’ve heard people say that you need closer to 10 to get the best results. I tried this for a few months and don’t notice any better gains. I feel counting sets is meaningless because it depends on how close to failure you push those sets and the types of exercises your doing. For example if someone leaves 3 reps in the tank, they would need 3 times the volume than someone who trains to failure. Also, its harder to do more if you mainly use free weights/barbells vs machines. In regards to this video, isn’t it a smart idea to progress with as little amount of work necessary so that the fatigue is minimised and you can be more consistent.
@@Jackson-r3t Bro you said that beautifully. Can't have said it better Jackson. I am of this mind set and abide by it due to my own personal experience but clients feel the same way too.. Every time I want to do more, I get humbled. Every set I take to failure (my definition of failure)
Is the super low volume, minimalist training that guys like polarity fitness preach only for a subsection of the population that have limited time/recovery or is it good for anyone. He says it is the best way for all naturals, but it is so less compared to what the majority of people do.
@@Gabriel-s7b2e Hi Gabe. It's the best for some people. We can't assume to know it all. He's a smart kid but he's in peak hormonal health. What about an older person? There's more to it
Interesting. In what way would you suggest an older person trains differently. I though lower volume would be ideal for an older person. His target audience actually is for men over 40 if you watch his videos.
@@Gabriel-k3w9c Hi Gabe For an older person or an advanced or both, less volume is ideal. My apologies. I thought he meant super low vol for EVERY demographic. Honestly for older people who aren't avid gym goers, I would stick to something like trap bar deads, belt squats and machine work for the upper body. I would do more frequency throughout the week but only do 2 to 3 exercises and use moderate intensity to high (high for machines) 1 to 2 sets and assess after a couple of weeks before adjusting accordingly. Again, case by case as I always say
What are you overall thoughts on him. Is he someone you think gives good advice and is worth listening to. A lot of people accuse the guy of being a fake natty
@James-q7d7r We will never know if he is or isn't a fake natty lol. This sorta stuff is a waste of time. I personally think he is natty. But irrelevant. He gives good advice bro
Yeah I get you completely. It was mainly about his advice when it comes to training. From what I’ve seen he uses mostly machines for every exercise. I guess this doesn’t matter for hypetrophy
@James-q7d7r Yeah the more stable the exercise, the more you can push high RPE's and reach true failure. I think he is living the dream. His whole job is to lift, has the smarts and capitilizes on his hormonal milue
thanks for the tips ! Ig I'll have to try listening to my body better and not force it do exercises and frequencies it just doesn't agree with
@@an02skyline77 Hey Skyline,
And don't forget to aim for a realistic yet inspiring goal! I hope this helps man :D
I designed my own 4 day program inspired by you.:
Upper 1 is flat db bench, pull-ups, seated db press, biceps, triceps and laterals.
Lower 1 is squat, rdl, calf.
Upper 2 is incline db bench, barbell rows, laterals, biceps and triceps.
Lower 2 is leg press, leg curls and Hyperextension.
3 sets for each lift totalling 6 sets per muscle group each week.
@@user-rf7eq4zy5b Hey mate,
Poetry in motion! Looks great and I'm glad you got some value out of it all :D
If you were doing purely barbell lifts( like flat bench and squats) instead of smith machine etc, would you do less sets. Surely 3 sets of barbell bench is harder and more fatiguing than 3 sets of smith machine incline.
Hi David,
You must be new to the channel. I've discussed this in numerous videos. That's correct. I've literally said that after 1 set of heavy bench I'm both physically and mentally gassed
Yes, I am a new subscriber. Haven’t got round to watching all the videos yet. But so far, this is a great channel
@David-m5k5h Thanks David. I appreciate that. Just trying to be myself lol.
But yeah.. In my older videos squatting 4 plates deadlifting 5, no way could I do more sets.. Well I could, but I'll slowly regress.
If you want for example.. 1 set of pull ups.. 3 sets of pull downs.. 1 set of barbell row, 3 sets of machien rows. Not as taxing as jus straight rows / pull ups
Can I run something by you. I’ve personally never found that adding in volume/sets has made any difference. I’ve made good progress on as little as 2 sets per muscle group per week but I’ve heard people say that you need closer to 10 to get the best results. I tried this for a few months and don’t notice any better gains. I feel counting sets is meaningless because it depends on how close to failure you push those sets and the types of exercises your doing. For example if someone leaves 3 reps in the tank, they would need 3 times the volume than someone who trains to failure. Also, its harder to do more if you mainly use free weights/barbells vs machines. In regards to this video, isn’t it a smart idea to progress with as little amount of work necessary so that the fatigue is minimised and you can be more consistent.
@@Jackson-r3t Bro you said that beautifully. Can't have said it better Jackson. I am of this mind set and abide by it due to my own personal experience but clients feel the same way too.. Every time I want to do more, I get humbled. Every set I take to failure (my definition of failure)
Working out is sooo bad for you. Extreme stress, AND FOR NO REASON
@@MEDIEVALMXNE Appreciate your perspective
Is the super low volume, minimalist training that guys like polarity fitness preach only for a subsection of the population that have limited time/recovery or is it good for anyone. He says it is the best way for all naturals, but it is so less compared to what the majority of people do.
@@Gabriel-s7b2e Hi Gabe. It's the best for some people. We can't assume to know it all. He's a smart kid but he's in peak hormonal health. What about an older person? There's more to it
Interesting. In what way would you suggest an older person trains differently. I though lower volume would be ideal for an older person. His target audience actually is for men over 40 if you watch his videos.
@@Gabriel-k3w9c Hi Gabe
For an older person or an advanced or both, less volume is ideal. My apologies. I thought he meant super low vol for EVERY demographic.
Honestly for older people who aren't avid gym goers, I would stick to something like trap bar deads, belt squats and machine work for the upper body.
I would do more frequency throughout the week but only do 2 to 3 exercises and use moderate intensity to high (high for machines)
1 to 2 sets and assess after a couple of weeks before adjusting accordingly. Again, case by case as I always say
Have you heard of Max Eucada?
@@James-u3z4k Hi James,
Yes. What about him bro?
What are you overall thoughts on him. Is he someone you think gives good advice and is worth listening to. A lot of people accuse the guy of being a fake natty
@James-q7d7r We will never know if he is or isn't a fake natty lol. This sorta stuff is a waste of time. I personally think he is natty. But irrelevant. He gives good advice bro
Yeah I get you completely. It was mainly about his advice when it comes to training. From what I’ve seen he uses mostly machines for every exercise. I guess this doesn’t matter for hypetrophy
@James-q7d7r Yeah the more stable the exercise, the more you can push high RPE's and reach true failure. I think he is living the dream. His whole job is to lift, has the smarts and capitilizes on his hormonal milue
IS your experience, that when you feel burn Out, that your Hypertrophy slows down also?
@@ew-zd1th Hey ew,
Nah, not at all. Sometimes you could be at peak enjoyment and hypertrophy is at a snails pace