Grab My FREE 13 Point Natural Muscle Building Checklist (AKA The bible of natural lifting): www.polarity-fitness.com/the-ultimate-13-point-natural-muscle-building-checklist-89024637/
Really good to see a REAL fitness channel out there, you are severely underrated. I've trained since I was 13 I'm 19 now, and have ran afew programs, anyways at 17 I was 2" Deficit deadlifting 435 for 3, no belt or straps just mixed grip, squatting around 380, and bench max was around 250, anyways I ended up herniating a disk and after that I've been scared to train deadlifts and squats, I switched to front squats and hack squats. I found your channel and it makes me wanna get back to the basics and see if I can exceed my previous prs, I tested my maxes this week, deadlift was 415, squat 325, and bench 275, strict press it's around 200. For not deadlifting and squatting in 2 years I think that's pretty good at least for me. Honesty very skeptical trying your program because I'm used to high frequency, push pull 5-6 days a week, I'm going to give yours program a try and see how it does for me, keep up the good work man 🤟
I appreciate your kind words bro :) Those are very solid numbers. I think you'll really enjoy the program bro. They are very low in volume and frequency, but very intense. You're strength and muscle gains will go through the roof while doing a lot less than you are accustomed to.
@@polarityfitnessbro have you done barbell hack squats? I've been doing them since I don't have a squat rack the forearms get good work as well also I do Romanian deadlifts since I don't need anymore back work in my split should I add regular deadlifts? 😎👍
I totally agree with you, the way your body responds to carrying a lot of weight is amazing, and as you said, everything feels weightless afterwards. Cheers!
Romanian Deadlift and Hack squat are just a much better option for hypertrophy than these two in my opinion, in the moment i am only doing Back squat cause i train in home
I agree with you, but how do you explain people like Greg o gallagher who has an insanely high bench and overhead press, but can barely squat or deadlift anything respectable. If the body grows as a whole, how does this make sense?
Greg isn't that big and has been at his current level for years. He looks great on camera, but in person, you wouldn't look at him in clothes and know he lifted. He'd look quite average. The fact that he doesn't train squats/deads shows in his physique with the lack of legs and overall thickness. He would only really look like he lifts from the front. I'm not shitting on him, I really respect him, but that's where he goes wrong and anyone who knows their shit would disagree w him on that.
Greg talk specifically about having lean yet not thick or overly muscular legs. My real world experience is that women, once they see big quads and hamstrings and proportionate calves, they won’t leave you alone
So if i understand it correctly. Focusing more on these 2 lifts will help grow your upper body more then doing just upper body excercises? I know doing both would be the best but lets say you could only pick one
Technically speaking no, it’s more of a package in and of itself instead of one or the other. You need both in order to see the best results. For direct upper body growth, definitely upper body exercises are more important, but doing the proper lower body training increases the potential size and strength you’ll possess in your upper body.
Hey Bro, love your videos. Back in 2019, I suffered a lumbar injury started lifting in 2021 same time I started lifting I went to the chiro for my back and I loved squatting but did have some pain still went to the chiro which helped time went on still squatting never deadlifted tho then I started going to a better chiro and he said to stop squatting so I did and consistently went to him and my back has felt the best it has in a little while. I want to get back to squatting because it's fantastic, and also start deadlifting but I'm a little scared for my back what are your thoughts?
I appreciate you bro :) I feel your concern. Funny enough, I used to have back problems as well, and they have almost completely subsided since I started squatting and deadlifting seriously. Of course, I'd recommend slowly working them in and trying to progress but take your time. I also recommend looking into some of Mark rippetoes content on how squats and deadlifts can actually cure back pain. I'm not a doctor so take my words with a grain of salt, but this is what I've learned as someone with previous back issues, and they were pretty serious. Stuart McGill is also a very good source of info for back problems. I have his book "back mechanic" and it is quite informative.
@@carsonphillips5244 i AM working on Trap Bar Deadlift, Good morning and Zercher reverse lunges, cause i train Bjj, my back, Knee's, are better than ever
I just found this goldmine of a channel, I'm subbing. Question: I'm 15 years old, and when I squat I lean forward. My back isn't bent or anything I just lean forward a good amount. I put 2 plates under my feet and it decreased it slightly. Should I keep/remove the plates? Thank you.
Hey bro, I appreciate that :) I’ve heard from many, many people that this eventually leads to knee problems. If you’re low bar squatting, then this is not a problem, in fact it’s a necessity in order to maintain the bar in your centre of gravity. If this happens on high bar squats, it’s most likely a weak core. Do some ab wheel rollouts and hanging leg raises (3 sets of 10-20 once per week) and that should fix it. Also just mentally don’t let yourself do it. If you can’t help it, lower the weight and work your way back up with proper form. Could also be bad ankle mobility, which in that case I’d do low bar squats, or get a pair of squat shoes with a slightly elevated heal, but I’d recommend low bar.
I have 220 for 71 (in my country we use diferent measures). I have trained basing me on strenght, 4 times a week, upper and lower - rest. Sometimes I didn't felt good on thursday, for the second round of training (upper and lower) ps: I don't eat well, neither clean or good amount. In every week I could do more and more and haved gains like hell! So, I saw that a 9x champion of the world (natural) train very similar, but do upper, lower, arms and then rest. You have a interesting point. But in my "atual stage" like a intermediare-advanced, should I train more often?
@@polarityfitness I took a look at your site, do you recommend any specific training? I'll give it a shot and come back to share the results with u guys!
@@raphaelpereira3585 Hey man. Take a look at my video description and you'll see 2 free training programs. Also, pick up my free checklist. That will provide you with everything you need to know to run the programs with success.
I have a question about weight resets. Say I get stuck on 150lbs for 6, and I reset to 135lbs for 6. How would I build back up to my previous best. Should I add back 5 pounds each week eg. 135 for 6, 140 for 6, 145 for 6,150 for 6 …
Bro a fella who knows what's up. Guys on gear can do anything. The anabolic effect of compound lifts is second to none. Must do as a natural and do them fucking heavy
No movement is required for hyperthrophy. Yes, they're good movements, but non obligatory. I'd actually say the deadlift is overrated for that specific goal, considering the fatigue generated. RDL/SLDL are better movements in every single situation if your goal is purely hyperthrophy.
No exercise is necessarily "required", but some exercises are 100% better than others. In terms of the minimalist style of training that I promote, where I advocate being in the gym for little time, these exercises will give a bigger bang for your buck than anything else. I am a big fan of SLDL, but without a doubt, conventional deadlifts will build more overall muscle.
@@chandlerbing2213 I go to bed ideally between 9-10 pm, even tho I fuck this up and go later a lot of the time lol, then I let myself awake naturally around 7-8 am mostly, sometimes 9.
@@Matthew-gu5kx it was a mixture of 2 and 3 workouts per week but if I had to start over again I’d do 2 to achieve it. Took me 4 years to get there but could have done so much quicker if I wasn’t so focused on being shredded at the beginning of my lifting career.
Got to have clay before you can sculpt. Don't forget the breathing pullover after. One set 20 reps. 3 large healthy meals and a gallon of milk per day. You're right. This is where it started. The 20 rep breathing squat was the steroid of the pre-steroid era. All the greats built their base w/ heavy squats. John Grimek was squatting 405 in his 60's to as he puts it:,"keep his legs straight". With All that said I hypothesis there is a better exercise. That is the Trap Bar Deadlift done as follows. With a deficit, very deep inhale shrug hold for 3 to 5 seconds at the top of each rep. But remember the trap bar wasn't invented back then.
I've never known what to think of the trap bar deadlift. I don't think it's a replacement for the deadlift as you won't get the same back development from it. Trap bar deads are more like squats than anything else. I've found it hard to balance the bar with heavy weights at the top of the rep with them. However, generally speaking could definitely be a fantastic exercise.
@@polarityfitness I believe it should have been called the trap bar squat. But it gives a bit of both. The bigger plus is you are holding the weight. More upper body involvement especially if you do the shrug at the top as I suggests. Same reason the conventional DL was found to stimulate more muscle. Hell, do this same thing w/ a conventional deadlift.
They are all equally important, it's just that the conventional deadlift is the trickiest to program because it can destroy your recovery if you're not careful. When the frequency is slightly higher and you're squatting as well, I find the Romanian deadlift is a better replacement in that sense, but when training 2 times per week, I use the conventional deadlift.
Disagree. Great physique is a vague term, so there can't be one way to obtain it. Also the deadlifts main advantage is also it's main drawback. It generates a ton of growth in just a few sets, due to putting a ton of load on your body.... But that also means a lot of fatigue burden. I am wrecked after 3 sets of heavy deadlifts and since it is not specific to my training goal, I can't justify the fatigue burden. I'll continue doing pullups and single legged squats like the pistol, dragon and such. Analyze the pros and cons of each excercise, session structure, weekly structure, mesocycle, macrocycle and stick to what's right for you.
That is the one drawback of the exercise for sure and is why I only ever do/promote doing 2 sets, one heavy and one lighter. However, if you can manage this, then it is an unbelievable mass builder. Where people go wrong with the deadlift is trying to do straight sets across and multiple sets.
With the gym mirrors about 4’ in front of me, it was comical seeing how many people watched me like it was a sideshow with 405 on the bar. 405 is a strong persons warm up so it just shows how weak most members are.
both overrated exercises. stimulus to fatigue ratio is high on both. also for hypertrophy stimulus they are poor, strength is a different story though. And that spike in T from doing compound movements has nothing to do with regional muscle growth, so no it doesn't cause you to grow more in an OVERALL sense.
Overrated? No definitely not my traps, glutes, and forearms only started growing better when I added deadlifts, squats aren't overrated since you're legs are a large muscle group that needs heavy weights I don't know what the hell you're talking about honestly
Grab My FREE 13 Point Natural Muscle Building Checklist (AKA The bible of natural lifting): www.polarity-fitness.com/the-ultimate-13-point-natural-muscle-building-checklist-89024637/
Really good to see a REAL fitness channel out there, you are severely underrated. I've trained since I was 13 I'm 19 now, and have ran afew programs, anyways at 17 I was 2" Deficit deadlifting 435 for 3, no belt or straps just mixed grip, squatting around 380, and bench max was around 250, anyways I ended up herniating a disk and after that I've been scared to train deadlifts and squats, I switched to front squats and hack squats. I found your channel and it makes me wanna get back to the basics and see if I can exceed my previous prs, I tested my maxes this week, deadlift was 415, squat 325, and bench 275, strict press it's around 200. For not deadlifting and squatting in 2 years I think that's pretty good at least for me. Honesty very skeptical trying your program because I'm used to high frequency, push pull 5-6 days a week, I'm going to give yours program a try and see how it does for me, keep up the good work man 🤟
I appreciate your kind words bro :) Those are very solid numbers. I think you'll really enjoy the program bro. They are very low in volume and frequency, but very intense. You're strength and muscle gains will go through the roof while doing a lot less than you are accustomed to.
Ronnie Coleman even tho he was on roids, still was a big advocate of compound movements . His max squat and deadlift was the reason he always won.
100%. These guys all knew the importance of the big compounds for getting jacked and thick. For a natural, they are essential.
@@polarityfitnessbro have you done barbell hack squats? I've been doing them since I don't have a squat rack the forearms get good work as well also I do Romanian deadlifts since I don't need anymore back work in my split should I add regular deadlifts? 😎👍
I totally agree with you, the way your body responds to carrying a lot of weight is amazing, and as you said, everything feels weightless afterwards.
Cheers!
Yes! Thank you!
Yes sir bro keep up the content. I’m loving these daily videos
Thanks brother!
Romanian Deadlift and Hack squat are just a much better option for hypertrophy than these two in my opinion, in the moment i am only doing Back squat cause i train in home
Been lifting since 2010 and barely started deadlifting and squatting 2 years ago. My legs and physique def improved by a long shot
Great stuff! Thank you!
I lack mobility, can't get my hands properly under the bar
I agree with you, but how do you explain people like Greg o gallagher who has an insanely high bench and overhead press, but can barely squat or deadlift anything respectable. If the body grows as a whole, how does this make sense?
Greg isn't that big and has been at his current level for years. He looks great on camera, but in person, you wouldn't look at him in clothes and know he lifted. He'd look quite average. The fact that he doesn't train squats/deads shows in his physique with the lack of legs and overall thickness. He would only really look like he lifts from the front.
I'm not shitting on him, I really respect him, but that's where he goes wrong and anyone who knows their shit would disagree w him on that.
Greg talk specifically about having lean yet not thick or overly muscular legs.
My real world experience is that women, once they see big quads and hamstrings and proportionate calves, they won’t leave you alone
Brother make videos on bench press &overhead press like this
Good idea, I'll talk about the keys to progressing on them because a lot of people struggle with this.
But what about Vince Gironde, who says deadlifts and squats only create a bigger ass, which is not good. Better to do front squats of hack squats.
Awesome video, dude. What's your opinion of using an EZ squat bar?
Thanks man! If that works better for you then by all means.
great video, just absolutely dying at the sudden cut to the squat cage in front of the couch in the living room. that's dedication lol!
🤣🤣🤣that’s so funnnnyyy bro
So if i understand it correctly. Focusing more on these 2 lifts will help grow your upper body more then doing just upper body excercises? I know doing both would be the best but lets say you could only pick one
Technically speaking no, it’s more of a package in and of itself instead of one or the other. You need both in order to see the best results. For direct upper body growth, definitely upper body exercises are more important, but doing the proper lower body training increases the potential size and strength you’ll possess in your upper body.
Hey Bro, love your videos. Back in 2019, I suffered a lumbar injury started lifting in 2021 same time I started lifting I went to the chiro for my back and I loved squatting but did have some pain still went to the chiro which helped time went on still squatting never deadlifted tho then I started going to a better chiro and he said to stop squatting so I did and consistently went to him and my back has felt the best it has in a little while. I want to get back to squatting because it's fantastic, and also start deadlifting but I'm a little scared for my back what are your thoughts?
I appreciate you bro :) I feel your concern. Funny enough, I used to have back problems as well, and they have almost completely subsided since I started squatting and deadlifting seriously.
Of course, I'd recommend slowly working them in and trying to progress but take your time. I also recommend looking into some of Mark rippetoes content on how squats and deadlifts can actually cure back pain.
I'm not a doctor so take my words with a grain of salt, but this is what I've learned as someone with previous back issues, and they were pretty serious.
Stuart McGill is also a very good source of info for back problems. I have his book "back mechanic" and it is quite informative.
Trap Bar Deadlift
Romanian Deadlift
Bulgarian split squat
Leg press
Give a try buddy
@@magnus263 Thanks man, will do!
@@carsonphillips5244 i AM working on Trap Bar Deadlift, Good morning and Zercher reverse lunges, cause i train Bjj, my back, Knee's, are better than ever
It’s true even at 57 I can squat and deadlift over 420 lb after 8 months training these lifts body is thick with muscle
I do train these lifts but I think I'm over training them 4 sets of 10 reps I'll scale back and add weight see how that goes for me
I just found this goldmine of a channel, I'm subbing.
Question: I'm 15 years old, and when I squat I lean forward. My back isn't bent or anything I just lean forward a good amount. I put 2 plates under my feet and it decreased it slightly. Should I keep/remove the plates? Thank you.
Hey bro, I appreciate that :) I’ve heard from many, many people that this eventually leads to knee problems.
If you’re low bar squatting, then this is not a problem, in fact it’s a necessity in order to maintain the bar in your centre of gravity.
If this happens on high bar squats, it’s most likely a weak core. Do some ab wheel rollouts and hanging leg raises (3 sets of 10-20 once per week) and that should fix it.
Also just mentally don’t let yourself do it. If you can’t help it, lower the weight and work your way back up with proper form.
Could also be bad ankle mobility, which in that case I’d do low bar squats, or get a pair of squat shoes with a slightly elevated heal, but I’d recommend low bar.
I have 220 for 71 (in my country we use diferent measures). I have trained basing me on strenght, 4 times a week, upper and lower - rest. Sometimes I didn't felt good on thursday, for the second round of training (upper and lower) ps: I don't eat well, neither clean or good amount. In every week I could do more and more and haved gains like hell! So, I saw that a 9x champion of the world (natural) train very similar, but do upper, lower, arms and then rest. You have a interesting point. But in my "atual stage" like a intermediare-advanced, should I train more often?
Less is more bro. Give my program a shot and I guarantee you won't go back to higher volume/frequency.
@@polarityfitness I took a look at your site, do you recommend any specific training? I'll give it a shot and come back to share the results with u guys!
@@raphaelpereira3585 Hey man. Take a look at my video description and you'll see 2 free training programs. Also, pick up my free checklist. That will provide you with everything you need to know to run the programs with success.
@@polarityfitness Thanks a lot! Keep doing the great job! All naturals needs someone like u to tell the truth
@@raphaelpereira3585 That’s my mission! Thanks bro :)
I have a question about weight resets. Say I get stuck on 150lbs for 6, and I reset to 135lbs for 6. How would I build back up to my previous best. Should I add back 5 pounds each week eg. 135 for 6, 140 for 6, 145 for 6,150 for 6 …
Or are the 5lb jumps too quick? Is it better to use the double progression scheme to work back up to your previous best
I would like to know the answer to this as well
Correct, add 5 pounds per week.
Bro a fella who knows what's up. Guys on gear can do anything. The anabolic effect of compound lifts is second to none. Must do as a natural and do them fucking heavy
Amen bro.
I do hack squats, and I train them hard. Do I really need to do it with the bar?
I'm not a huge fan of hack squats. Machines will never beat the basic compounds for size and strength as a natural.
No movement is required for hyperthrophy. Yes, they're good movements, but non obligatory. I'd actually say the deadlift is overrated for that specific goal, considering the fatigue generated. RDL/SLDL are better movements in every single situation if your goal is purely hyperthrophy.
No exercise is necessarily "required", but some exercises are 100% better than others. In terms of the minimalist style of training that I promote, where I advocate being in the gym for little time, these exercises will give a bigger bang for your buck than anything else. I am a big fan of SLDL, but without a doubt, conventional deadlifts will build more overall muscle.
Do you drink coffee throughout the day, or limit it to the morning to avoid it affecting sleep?
Correct. One cup in the morning then no more for the rest of day. I'm sensitive to caffeine.
Just for curiosity sakes, what time do you usually wake up and go to bed?
@@chandlerbing2213 I go to bed ideally between 9-10 pm, even tho I fuck this up and go later a lot of the time lol, then I let myself awake naturally around 7-8 am mostly, sometimes 9.
What should you do about severe lower back pain after deadlifting.
Depends, are you talking about legit pain or just soreness?
Yesterday after my second set of deadlifts I got a severe pain in the lower back and now It hurts when I bend over. This has never happened before
@@danielmorrison7733 Did you feel any pain during the set like a pop or smth or was it after?
During the set I felt like I pulled a muscle in my lower back
@@danielmorrison7733 Was your form good? and did you warm up?
What are you lifts at currently?
Squat: 360
Bench: 295
Deadlift: 450
Overhead Press: 180
Weighted Chin up: 130
That’s insane
@@danielmorrison7733 I appreciate that bro, but I'm not there yet lol
@@polarityfitness did you achieve this on 2 full body workouts a week? And how long did it take you?
@@Matthew-gu5kx it was a mixture of 2 and 3 workouts per week but if I had to start over again I’d do 2 to achieve it. Took me 4 years to get there but could have done so much quicker if I wasn’t so focused on being shredded at the beginning of my lifting career.
Got to have clay before you can sculpt. Don't forget the breathing pullover after. One set 20 reps. 3 large healthy meals and a gallon of milk per day. You're right. This is where it started. The 20 rep breathing squat was the steroid of the pre-steroid era. All the greats built their base w/ heavy squats. John Grimek was squatting 405 in his 60's to as he puts it:,"keep his legs straight". With All that said I hypothesis there is a better exercise. That is the Trap Bar Deadlift done as follows. With a deficit, very deep inhale shrug hold for 3 to 5 seconds at the top of each rep. But remember the trap bar wasn't invented back then.
I've never known what to think of the trap bar deadlift. I don't think it's a replacement for the deadlift as you won't get the same back development from it. Trap bar deads are more like squats than anything else. I've found it hard to balance the bar with heavy weights at the top of the rep with them. However, generally speaking could definitely be a fantastic exercise.
@@polarityfitness I believe it should have been called the trap bar squat. But it gives a bit of both. The bigger plus is you are holding the weight. More upper body involvement especially if you do the shrug at the top as I suggests. Same reason the conventional DL was found to stimulate more muscle. Hell, do this same thing w/ a conventional deadlift.
The squat increases bone density
Big Basic Lifts
Always
She said I was sexy
She said I was hot
I'll tell you my secret
It's a heavy low squat.
Out of all the big lifts, is the deadlift the least important. In a lot of your programs you replace it with the Romanian deadlift.
They are all equally important, it's just that the conventional deadlift is the trickiest to program because it can destroy your recovery if you're not careful. When the frequency is slightly higher and you're squatting as well, I find the Romanian deadlift is a better replacement in that sense, but when training 2 times per week, I use the conventional deadlift.
Ok makes sense. Should I still use rpt on the Romanian. 2 sets 4-6,6-8
Disagree. Great physique is a vague term, so there can't be one way to obtain it. Also the deadlifts main advantage is also it's main drawback. It generates a ton of growth in just a few sets, due to putting a ton of load on your body.... But that also means a lot of fatigue burden. I am wrecked after 3 sets of heavy deadlifts and since it is not specific to my training goal, I can't justify the fatigue burden. I'll continue doing pullups and single legged squats like the pistol, dragon and such. Analyze the pros and cons of each excercise, session structure, weekly structure, mesocycle, macrocycle and stick to what's right for you.
That is the one drawback of the exercise for sure and is why I only ever do/promote doing 2 sets, one heavy and one lighter. However, if you can manage this, then it is an unbelievable mass builder. Where people go wrong with the deadlift is trying to do straight sets across and multiple sets.
With the gym mirrors about 4’ in front of me, it was comical seeing how many people watched me like it was a sideshow with 405 on the bar.
405 is a strong persons warm up so it just shows how weak most members are.
Fuck squats and deadlifts!😅
You're a loser then 😅
both overrated exercises. stimulus to fatigue ratio is high on both. also for hypertrophy stimulus they are poor, strength is a different story though. And that spike in T from doing compound movements has nothing to do with regional muscle growth, so no it doesn't cause you to grow more in an OVERALL sense.
Overrated? No definitely not my traps, glutes, and forearms only started growing better when I added deadlifts, squats aren't overrated since you're legs are a large muscle group that needs heavy weights I don't know what the hell you're talking about honestly
@@KingAdjusthe is right. You just don’t know how to train.