That makes no sense lol.... his at home working out with 'minimal' things his not wasting his time going to the gym and using 20+ machines which you dont need?? go back to your gym with the other 9 fellas who likes your comment lol why you on this vid since your life clearly revolves around a gym damnnn go follow your shitty steroid using bodybuilders
Hey Man I think 2 months ago I told you in the comment section in some of your random videos that I'm gonna try your approach. Just to experiment how my body responds. So here's the update: I followed your approach I think 2 months ago. And all I can say that your 2x full body workout is an ultimate cheat code as a natural lifter. I've conquered some PR's in the bread and butter lifts. From 4 days a week training ( no increase in Strength and Mass) I decrease to 3 days a week. However my body does not recover from 3 days a week due to the high intensity. Then I reduce to twice a week and I see that as the sweet spot. I sustained it, Conquered some PR's and I build a great Physique by diluting the effort in the Main compound lifts and reduced the isolation excercise. And yeah I can see that it's true. You can build a great Physique like a Greek statue or an Engineered Super soldier Physique by not living in the gym and training 4 to 6 days per week.
It depends on the exercises you do and how you spread out your volume. I train every other day so around 3-4 times per week, but it works because I alternate between push and pull, and I can do arms during every workout because it's only 3 sets for triceps and 3 sets for biceps so they recover quickly. Many bodybuilding programs will make you do 3-5 sets per exercise and 3 exercises for triceps and 3 exercises for biceps, that's why you can't recover well enough to do it in higher frequency because the daily volume is too high. The thing is you have to experiment because some people can handle a lot more volume than others. Some can grow with very little volume while others need a lot more. For instance, I have a little sister who has been training for 3 years on a basic 3 day per week strength training program with no tricep and bicep isolation and she got big arms from that, while I had been training for a lot longer, I did isolation exercises for a very long time and my arms never grew as much as hers did. This is just a matter of genetics. But when I focused on strength training in the way that she does it, my arms didn't grow at all and I actually bulked while she never did.
Two full body workouts a week, 2 hard sets per exercise works extremely well. You don't need to read the latest scientific studies on optimal volumes. You just need to train with intensity at a few compound movements that are suited to you, gradually get stronger over time and let your body rest 💪
I'm only halfway thru this vid but had to say thanks. Just watched the section on why you give so much free content. You mentioned that you want to share your knowledge with people that aren't able to be a client and I want to say I really appreciate that. I find your philosophy and training methods very inline with my beliefs. So thanks again for letting me know I'm on the correct path and not wasting my time. Keep up the good work.
@@polarityfitnessI've been doing this split for around 2 months now can you tell me if I could be overtraining? I mainly just added isolations recently so I could see how I could overtrain but I wanted to see your opinion on this matter- Monday: bench press, deadlifts, pendlay rows, french presses Wednesday: close grip bench press, barbell hack squats, cheated Yates rows, and upright rows Friday: OHP, RDL'S, curls, chin ups
Been doing full body 3x a week for my 3rd week rn, not only does it feel refreshing, since the 2nd week i've gone beyond my past PRs on every exercise, the switch from 5x to 3x a week training really helped me with fatigue and focus, went from doing like 25 exercises to just doing around 15, and just that alone helped with progression
@@jmgonzales7701 A Squat Smith OHP Upright row Triceps pushdown Leg curl B Weighted dips Machine row BB good morning Lateral raise Bicep curl C Incline bench Pull up Split squat Reverse fly Reverse curl
Do you rest for 2 days? I’ve been training with high intensity progressive overload for two sets to failure, for every movement, although I rest only for one day after(48hrs) I need to rest more.
I was looking back at my training logs and back when I used to do 4x U/L, I can't believe I was doing around 84 total sets per week...That volume has been significantly cut down with 2x Full Body and I'm still making great progress, all without living in the (home) gym. Big thank you Rio for helping to set me and many other lifters free from this high frequency high volume BS.
@@peanuts9228 Yes, still making progress. Although the extra recovery days are nice, you still need to make sure you're eating enough, sleeping enough, keeping stress down to a minimum, not overdoing it with other physical activities etc. I've had days where I'm struggling to make progress if my sleep is awful, despite the extra recovery days.
@@jeevanpandey363 yeah 😭 I’ve toned it back a little bit recently, closer to 180-200 sets a week all to failure with partials. But I’m a teenager with little responsibilities so I have the time.
17:59 lol, so good. Thank you Rio for being so honest and down to earth. The fitness industry and ‘evidence based’ approach I believe has done more harm than good and has simply over complicated fitness. Sleep 7-9 hours per night ✅ Go for a walk everyday / 10,000 steps ✅ Progressive Overload ✅ Dial in your Nutrition, hit your Calorie and Protein target ✅
Im 58 years old and work full time contracting job this is awesome i wish you the best of luck with your business 💪 keep picking things up and putting things down 👎
Im applying 2work out/week since May 23 and im having a good time. Following Rio's program. Im steadily increasing my load and noting my little progress in my notebook. The HIT with less is more as philosophy really works very well for me.
Mike Mentzer is the man! I have been doing his routine- 2 or 3 days a week- I started 7 weeks ago- I lift heavier weight everytime in all my lifts on the machines. If I keep going with this crazy progress I will be maxing out every machine in the gym in a months time. Mentzer is a genius. Keep up the good work mate
When I first started lifting as a teen back in the mid 90's I trained two full body days a week. I only did such as I didn't know a lot and just kept training as simple and as hard as possible, This was at a time NO ONE did full body, as looking back it was an old fashioned outdated style of training for beginners etc. I got really good results with it (and still do it every now and then just for fun to mix things up a little) Ultimately though over the decades (and quite annoyingly) I've found more volume + intensity means more gains (obviously when programmed well with adequate room for recovery). But then if its a style of lifting you love even if it is giving you only 80% of what you could gain that's still 80% more than doing a style or training split you dont enjoy and cant maintain. I always advise anyone starting though to go full body with minimal sets per muscle group simply as you can not really go wrong and tis always a solid base to learn from
Totally agree! From the research I’ve seen more total weekly volume seems to give more hypertrophy. As muscles gets bigger more weekly volume seems be needed for optimal gains. But a low volume seems to still give gains. But for anyone not bodybuilding or want to spend less time in the gym I think the 2x full body with a low volume / high intensity seems to be great! Great also for anyone just looking to get stronger and general health. Personally I like running and mountainbiking in the summer and skiing and xc skiing in the winter. Currently I just do 2x full body 30 min each. With strength as a goal to compliment my sports. Just 3 exercise: lega, push, push. 2 sets each. Each set taken to 1-2 RIR and sometimes to failure.
Great 👍🏽 job Rio .. Just letting you know that I’m down from 275lbs to 254.6 this morning.. Thank you for your advice and amazing program 👏🏽 keep it going Rio 💪 🔥 💯
Been at it from 13 to now 28 and I can tell you I've done all the research one can do and I've been through all types of training styles, I went from working out 6 -7 days a week to working out 2-3 days a week and guess what? I am even stronger than before, bigger at 103kg and I workout from home aswell but only go to the gym from time to time to test my strength and I almost max out the stack on almost all machines . . Bench went up significantly, just from doing weighted push ups at home, the lat pulldown is easy af just from doing all variations of pull ups at home. Listen to your body, not everyone on the internet (including myself) and like stated in this video, you don't need 40 sets per week to grow xD Goodluck fellas!
ok ok i hear you but like what if idgaf about being strong? right? like what if i just wanna be big? like i'm saying i just wanna look good in clothes, look good out of clothes, and get all the fattest bitches. science has answered these questions you know. and still is, to this day. i don't need a fat bench 1rm to get a fat bitch
Awesome dude, Thats how real coaching should look like. Not like most Personal Trainers for example who dont know shit and only try to grab quick buck without actually giving information for the client to learn himself. I also remember watching your videos more consistently a year back and I have come to the conclusionn that what you teach really is one of the best methods there is honestly. You have created something that the science based space is slowly coming to but isnt there quite yet, apart from few people.
I started doing a 4 day split. Before I was doing PPL x Arnold. I do chest, back, legs, arms/shoulders. Might start the week out with legs though. But I’ve seen really good results. It helps you stay consistent since you only worry about one muscle (except on arm/shoulder day but thats fun). You add calf’s and forearms on the days you wan. I do them on the 5th day instead of resting 3 days, I rest 2. You can also continue the split instead of resting.
Nah. TH-cam thanks for the recommendation, but I'm only starting. I can go to the gym every day to try all the equipment. I'm not even tired that much. Great guy. Gonna be back in a month. Aesthetic muscular physique there.
The guy in the hotel could do bulgarian split squats with resistance bands or dumbbells if the hotel has those. It's a killer leg exercise and better than any leg extension machine.
Now I'm going the gym 6 days .lol made very amazing gains but I look forward to the 2 hard days. Now I'm stuck taking care if my mom so I need to go more days. I know I can just do heavy pullups and dips and legs 2x a week . When I have a life I will
Very intelligent. Just discovered your channel and love the stuff you preach. I’ve been lifting for several years and have seen what works and what doesn’t. I remember starting out doing PPL 6 days/Week. It was absolutely insane. I also have experience with powerlifting and being obsessed with adding more weight to the bar. At the end of the day, you don’t need to be in the gym multiple days per week and you do not need to necessarily have insane lifts either to be jacked. Just pick a few compounds, get better at them over time and master your technique.
Higher volume, higher frequency training for arms will make them grow more but it depends on your goals and your ability to be consistent. If I could go back 8 years, I would tell my younger self to pick a program that is easier (shorter workouts, 2-3 days per week) so that I can stick to it for many years instead of months at a time. Truth is, guys who train 5 days per week on a good program will make more gains but you can still make good results training 3 days per week or even 2 days per week, you'll just get less gains but it's better than no gains, which is what would happen if you had to take too many days off. You have a decent physique but it would look better with 18 inch arms and 14 inch forearms, which you won't get by training only twice a week. Also, the more advanced you get (the more muscle you gain), the more volume you need to grow. My arms grew from 11 inches to 12 inches in a few months with only 3-6 sets of triceps and biceps per week but to grow them to 13 inches, I had to increase my volume to 12 sets per week and even then, it's slow, with only 1/8 of an inch gained every 1-2 weeks.
Probably the worst comment Ive seen regarding hypertrophy. I don’t think a there’s a single thing you wrote that’s true. Literally 😀 Dude, please, refrain from giving advice when you are this clueless.
Hey Man, love your philosophy and channel. Also the authenticity and style of videos, although I feel the videos are getting very repetitive. Would be nice if you could make a video focused on simplifying the sets/reps part. Keep winning brother 💪🏼💪🏼
What do we mean by high intensity? 1) High weight, low reps, 2) Short rest times, 3) Always going to failure, 4) Some combo of those, or 5) Something else? What is most important?
Fitness is a simple thing.... should be less than an hour every day and that's on the intense side... 5*5 compound lifts, if you decide to do legs and chest same day for efficiency, then run a schedule like 2 times a week for max recovery, or add an extra day in between... but seriously just moving the bar with some weights consistently everyday at a reasonable weight will keep you in good shape
Everything works until it doesn't...your body is the ultimate COMPENSATOR...IT ADAPTS ..."Just do this" has never worked for the long run. Work hard be consistent
I was trying this 2x a week. Was going well for a while but after I got so strong and going to failure I was getting gassed after my first two big compound exercises. I’ve went back to upper lower with lower volume.
What do you think about Jackhwoods type of training? train 1 movement per day: handstand, planche row, planche pu, OACU, Nordic, Pistol squat, that is, the main compounds in quotes, work with a low volume and high intensity, it is a programming in my way similar to that of 2 workouts per week literally if the selection of exercises is 6 in total taking out the two accessories it would be the same only as one exercise per day, the philosophy is very similar to become strong in those compounds as much as you can
Hey brother. I hope this comment finds you well. I could’ve swore I heard or read you saying along the lines that you often train once every 7 days or something like that. Was looking for it because I’m looking to do a similar approach with a 2-3 compound, 2 isolation template you’ve been preaching. Job is pretty labour intensive and thinking the once every 7 days might work for me a little bit better, give my body the chance to recover more. Just looking for a confirmation as to wether I’m hearing or seeing things that aren’t there. Lol. Wish you nothing but the best man and hoping to hear from you.
Are you still working on updating the Herculean bulking program. Or are you now just focused mainly on the private coaching. Just asking because you sent us an email a few months ago explaining the updates you were planning on adding. By the way, I’ve made killer progress on your routine. Always happy to give a testimonial if you need one!
I started training 4 times a week split workout push/pull however I am experiencing nervous breakdown and anxiety issues because of the intensity and frequency of heavy lifting 4 times a week
Man I’ve been training every other day. I’m between jobs and have been training simply for something to do. I have the high Intensity book by Mike mentzer and John little, I’ve seeeiously been lacking in recovery(48-72-96) hours. I need to recover more seriously.
Are you doing paused squats also in this training cycle instead of regular squats? I noticed you are using slightly less weight but are controlling the form better
Hip thrust 3 times per week will grow your glutes like nothing else. Start with bodyweight, add 5 lbs per workout using plates, then use a 45 lb bar when you get strong enough and keep adding 5 lb per workout but to the bar. For quads, the hack squat and leg press machines will do the job very well. For hamstrings, learn how to perform a romanian deadlift, that is the most effective exercise, it is much better than a leg curl. Hack squats and leg press are better than barbell back squats since you're not limited by form, a weak lower back, or mobility issues. You can make the program yourself, through experimenting what works for your body and what doesn't. Don't need to follow a typical structure, just make sure you can recover, and make sure you can stick to the program for a long time.
Bro, i always fall into the trap of worrying it isnt enough.. what are your thoughts on 2 days in a row then 5 days off? ( Sat/Sun Full Body Push / Full Body Pull )
just wanted to check in and say i was plateaued at 45lb weighted pull up. so i just started doing only two sets. first day it'll be weighted pull ups. second day for back will be barbell rows. just two sets both exercises and my weighted pull up is now sitting at 55lbs after 2 months. at first it sounds like a joke because i'm technically only doing pull ups for 2 sets a week. but it's working well for me.
wat advice would you give to someone who doesnt have the space to have a bench press or a pull up bar or estructure, are there other methods than going to the gym?
weighted push ups, being on ur feet all day, carrying objects (rocks, logs, concrete blocks etc -- just cary stuff your body doesn't know whether your carrying a barbell or a rock, as long as its heavy enough, you'll get stronger) simple as that
Always training to failure, right? I’ve been making great gains from January, have noticeable size gained in all my muscles, back chest and arms legs and calves. Chest especially. Thanks for this Information
Doing 2 compounds and 2-3 isolation exercises with intensity and following the principles of progressive overload is far better than doing a bunch of junk volume. You do not need to spend 2 hours in the gym doing 3 different cable variations for each muscle to build a solid physique.
@@pajcek6400 Wrong, training close to failure with some of the sets , at least the first, is, as is doing sufficient volume per muscle group, but different people respond better to different volumes, different people have different insertion points so that the same compound or even isolation exercise targets muscle groups differently. Polarity might do 2 sets OP and get jacked lateral delts because his delts are genetically good positioned, but you might do 2 sets OP per week coupled with your 3 sets of bench press and get terribly out of balance delts with front overtaking the rear, as is for 70% of strength trainers. And then people have seen results training with mike mentzer type workouts like kinobody and leangains and polarity fitness * though he was in good shape already, which must be taken into account. Likewise, people have seen results training brosplits with many dropsets ( without being juiceheads ) or with frequencies of 3-6 days PER MUSCLE GROUP per week, aka training shoulders everyday for example, look up menno henselmans. Stop believeing in messiahs touting their way as the only way. Try something, see if it works, if it doesn't, push through it until you feel burnt out, then try something else.
4:17 This shit killed me lmaoo. I’m 6’5 and have tried for the longest to like bench but it never feels comfortable for me but I absolutely LOVE dips. I’m glad i can focus on the dips now rather than constantly thinking I was just doing something wrong.
Anything that works the chest muscles is good enough as long as your goal is to gain size and not to be a powerlifter. You could even do a chest press machine and it would grow your chest just as well as doing a bench press, maybe even more since you don't have to waste time learning proper form. The same goes for every other muscle group. I train at home so I don't have machines but I might get a membership in the future just so I can get access to machines for more growth in areas that don't grow well with a barbell, like the quads and the calves.
Yo bro I have been doing the same routine as you ever since I started going to the gym. 2 workouts/week. Each session I do whole body, so twice for the whole body per week. I always try to target two very hard sets to failure out of all the sets i do for each muscle. I have gained more than 10 kgs/ 22 lbs ever since I started the gym. But ever since 3-4 months ago it started to slow down. I don't see very visible lean mass gain & my weight revolves around the same range . However on each workout my strength progresses. Guys, is it that as long as I gain strength, I am making gains ?
As a beginner is straight sets better or the reverse pyramid method, cause i saw you in other video talking to your brother and saying straight sets is better for him and at the same time you say the reverse pyramid method is the best so I don’t know which one to follow, and thanks for the hard work, i really do appreciate your videos. keep it up man!
Alex used to do 2x Full Body as well and saw great results from it. He's also promoted two sets as well so I have a good feeling about his advice. The other two guys not sure about them.
I would say once you get to a new PR for yourself in terms of weight on the bar, focus in perfecting the form with the new weight, slow, controlled, squeezing at the top, and getting perfect quality reps. Once that weight goes up smooth as butter for 10 reps, then you know its time to increase again to a weight u can do 6 reps, and master this new weight and so on.
If i train high intensity two times per week i get fatigue or i escape from it? Because i boring all time to be fatigue i work full body 7 years 3 times per week
smaller muscle groups (like side delts and neck) and movement patterns that don't really build any strength (like isolations) don't really benefit from high weight but rather high reps. something about the build-up of metabolites, aka "the pump" which is what you want or at least is a good sign that you're training for hypertrophy the right way. and besides, having a high rep goal automatically promotes using a low working weight, which is probably gonna be great for injury prevention or at least joint comfort/health
Wrong. You can take dr Mike Israetel's (known for disagreeing with the roided athletes filled industry as you described well) advice as a counterexample. He explains that working a muscle group at least twice a week is OPTIMAL for hypertrophy and therefore 2 workouts a week isn't as you'd have to do 2 full body workouts which take a lot of time and therefore wouldn't be near as effective since your principle is low volume high intensity. You are right about intensity, it's really important. But claiming you should workout 2x a week for best results is as extreme as saying workout 6-7 days a week is best. It's probable also that the period where you weren't following a two days a week program was when you started and therefore the results only showed once you changed splits, but not because of that change.
that last point is so important and powerful, can we hone in on that for just a second? i've always thought it's been the case that people who are young, natural, untrained or any combination of the 3 who reduce volume, reduce frequency and increase weight simply misunderstand what it means to "train hard" because they've never done it before and so they think that only mike mentzer has any idea how to skin a cat. i'm glad i'm not alone
@@YeahTheDuckweed yea they forget intensity is necessary no matter the split and think more volume means just lazily going through large amounts of training
@@eliotfaye PREACH honestly the way we see people on steroids and with great genetics, like sam sulek and phil heath, train to "mild discomfort" and get results then get fame is to blame for this. but the best of the best these days, like cbum, hadi choopan and samson dauda are the most science-based peeps out there and it shows. hell, i wonder how many people even remember lou ferrigno? he trained in arnold and mike mentzer's time and he trained as frequently as arnold but as intelligently as mike, so there are some true nuts out there
@@seri3778 not super shocking tbh; maintenance volume is obscenely low compared to "gains" volume. It's frankly absurd how little work you have to do to look the same forever. But actually iirc rio has in fact been gaining, so it's not even like his "max intensity, minimum volume" approach is WRONG...it could just be BETTER
i so feel you. the way that lifting wakes me up just makes me wanna keep pumping iron all week. consider an asynchronous split! the lowest possible frequency you'd be working with would be something like "workout a, rest day, rest day, workout b, rest day, rest day" repeating every 6 days. this way, if i'm right, you'd be hitting every muscle group thrice every 2 weeks and training 5 times every 2 weeks. the theory goes: why train by the calendar? your body doesn't know what time it is. it just knows when it's ready
I just sent this link to the comments section of a doubter. He said you'll get fat doing this. Then made some sarcastic comments about my young age even though I'm now 53 and still look pretty much the same
When he says "double your rest days between workouts", is he really saying "double rest days for muscle groups"? I train chest only once a week, but its a meaningful, high effort workout, just 6 sets, 3 bench, and 3 incline dumbbell sets. I also train triceps and side delts, so that's on a Tuesday and don't train push until Saturday, making it 4 days of rest, second day is dedicated to standing press for shoulder and front squats, with some additional triceps work. But I also train legs and pull, making it 5 days, (PLP PP), I feel resting muscle groups for days is better than just stopping for the rest of the week entirely, as long as I have a fridge full of meats and protein and good sleep, im good.
Truth is, if you want better gains working out more often is your best bet. Most of y'all struggle to make gains. Working out twice a week will work if you're a beginner. After a while, you need to do more to see more results. High frequency always has better results if you're recovering properly.
@naughtiousmaximus7853 Truth is, it depends. Some people can grow from very little volume, others need a lot more. You'll only know through experimentation. For instance, I know my triceps won't grow from doing 3-6 sets per week, but they will grow if I do 12 sets per week, and the same goes for my biceps. I know that for the romanian deadlift, 3-6 sets per week is generally enough since it's a more taxing lift but for a hip thrust, I could do more. The best amount of volume is when you make progress without hindering your recovery. That amount depends on many factors including genetics, training experience, exercise selection, and so on.
@lazo3251 Most people won't grow from very few sets because most people don't push hard enough. Plus, different muscles grow better with different volumes. This low volume thing will not get most people jacked. The truth is if you want results, you'll have to do a lot.
@@TheOutlierToday I tried doing many sets and stalled hard, because guess what, I know how to actually push hard to the point I see black in front of my eyes. I simply couldnt recover with double digit sets per week.
I tried both: Low Volume and High Volume. The best of the best its Low Volume with not too low frequency + Fullbody. Mentzer style of training of just two workouts per weak is doesnt the best as we know today since your muscles starts to atrophy after 2-3 days. So its better to dont take more than 2 days off, so train with a frequency of 3-4 trains per weak. It gets even better when you put like 1 set of each muscle group at each day and do to technical failure. The last point is to have a good weight progression and mix the type of stymulus between fibers of type one and fibers of type 2. The way i find the best is fortitude training with a few changes i did that worked best for me
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“For people whose lives don’t revolve around the gym”
*Cuts to a clip showing a full barbell rack in the living room* 😂
That makes no sense lol.... his at home working out with 'minimal' things his not wasting his time going to the gym and using 20+ machines which you dont need?? go back to your gym with the other 9 fellas who likes your comment lol why you on this vid since your life clearly revolves around a gym damnnn go follow your shitty steroid using bodybuilders
that’s not what he means at all
@@zx4rz Yeah yeah we know, it's a joke btw:)
The irony
Hey Man I think 2 months ago I told you in the comment section in some of your random videos that I'm gonna try your approach. Just to experiment how my body responds.
So here's the update:
I followed your approach I think 2 months ago.
And all I can say that your 2x full body workout is an ultimate cheat code as a natural lifter. I've conquered some PR's in the bread and butter lifts. From 4 days a week training ( no increase in Strength and Mass) I decrease to 3 days a week. However my body does not recover from 3 days a week due to the high intensity. Then I reduce to twice a week and I see that as the sweet spot. I sustained it, Conquered some PR's and I build a great Physique by diluting the effort in the Main compound lifts and reduced the isolation excercise. And yeah I can see that it's true. You can build a great Physique like a Greek statue or an Engineered Super soldier Physique by not living in the gym and training 4 to 6 days per week.
Dude this is awesome!
Hey man, thanks for sharing!
What was your split on 4 days and 3 days a week?
That’s actually amazing to hear now I gotta try it
It depends on the exercises you do and how you spread out your volume. I train every other day so around 3-4 times per week, but it works because I alternate between push and pull, and I can do arms during every workout because it's only 3 sets for triceps and 3 sets for biceps so they recover quickly. Many bodybuilding programs will make you do 3-5 sets per exercise and 3 exercises for triceps and 3 exercises for biceps, that's why you can't recover well enough to do it in higher frequency because the daily volume is too high.
The thing is you have to experiment because some people can handle a lot more volume than others. Some can grow with very little volume while others need a lot more. For instance, I have a little sister who has been training for 3 years on a basic 3 day per week strength training program with no tricep and bicep isolation and she got big arms from that, while I had been training for a lot longer, I did isolation exercises for a very long time and my arms never grew as much as hers did. This is just a matter of genetics. But when I focused on strength training in the way that she does it, my arms didn't grow at all and I actually bulked while she never did.
I’m at the gym 6 days a week, watching vids of a guy who only trains twice a week lmaoo. Your intensity level and attitude is motivating
6 days a week is bad
@@WonderofU.001 depends what he's doing
@@WonderofU.001 Then you are saying PPL is bad.
@@revived071 PPL barely allows for any muscle growth
@@WonderofU.001 me when i spread misinformation
Two full body workouts a week, 2 hard sets per exercise works extremely well.
You don't need to read the latest scientific studies on optimal volumes. You just need to train with intensity at a few compound movements that are suited to you, gradually get stronger over time and let your body rest 💪
Do you hit each exercise twice per week? i.e. bench x2 squat x2 deadlift x2?
@@martinezsybin50 i do
I'm only halfway thru this vid but had to say thanks. Just watched the section on why you give so much free content. You mentioned that you want to share your knowledge with people that aren't able to be a client and I want to say I really appreciate that. I find your philosophy and training methods very inline with my beliefs. So thanks again for letting me know I'm on the correct path and not wasting my time. Keep up the good work.
My pleasure bro :) glad you enjoy the videos!
@@polarityfitnessI've been doing this split for around 2 months now can you tell me if I could be overtraining? I mainly just added isolations recently so I could see how I could overtrain but I wanted to see your opinion on this matter-
Monday: bench press, deadlifts, pendlay rows, french presses
Wednesday: close grip bench press, barbell hack squats, cheated Yates rows, and upright rows
Friday: OHP, RDL'S, curls, chin ups
@@KingAdjustI can tell you that this isnt enough info to guess. Intensity is everything
Been doing full body 3x a week for my 3rd week rn, not only does it feel refreshing, since the 2nd week i've gone beyond my past PRs on every exercise, the switch from 5x to 3x a week training really helped me with fatigue and focus, went from doing like 25 exercises to just doing around 15, and just that alone helped with progression
whats ur program?
@@jmgonzales7701
A
Squat
Smith OHP
Upright row
Triceps pushdown
Leg curl
B
Weighted dips
Machine row
BB good morning
Lateral raise
Bicep curl
C
Incline bench
Pull up
Split squat
Reverse fly
Reverse curl
Do you rest for 2 days? I’ve been training with high intensity progressive overload for two sets to failure, for every movement, although I rest only for one day after(48hrs) I need to rest more.
The channel is growing fast to 10k,man!It is great you followed my advice on pausing the bench press!
Pause bench is killer bro.
@@polarityfitness but I am not a bro...I am 46...I grew up in a completely different era.
I was looking back at my training logs and back when I used to do 4x U/L, I can't believe I was doing around 84 total sets per week...That volume has been significantly cut down with 2x Full Body and I'm still making great progress, all without living in the (home) gym. Big thank you Rio for helping to set me and many other lifters free from this high frequency high volume BS.
are you still making progress ?
@@peanuts9228 Yes, still making progress. Although the extra recovery days are nice, you still need to make sure you're eating enough, sleeping enough, keeping stress down to a minimum, not overdoing it with other physical activities etc. I've had days where I'm struggling to make progress if my sleep is awful, despite the extra recovery days.
84 sets is not that much rn I’m doing 220 sets a week 😭
@@padalox2518how bruhhh??? So you do like 35-40 sets a day?? Wth!!... I only do 10 sets a week.
@@jeevanpandey363 yeah 😭 I’ve toned it back a little bit recently, closer to 180-200 sets a week all to failure with partials. But I’m a teenager with little responsibilities so I have the time.
17:59 lol, so good. Thank you Rio for being so honest and down to earth.
The fitness industry and ‘evidence based’ approach I believe has done more harm than good and has simply over complicated fitness.
Sleep 7-9 hours per night ✅
Go for a walk everyday / 10,000 steps ✅
Progressive Overload ✅
Dial in your Nutrition, hit your Calorie and Protein target ✅
Thanks Todd🙌 you got it.
Im 58 years old and work full time contracting job this is awesome i wish you the best of luck with your business 💪 keep picking things up and putting things down 👎
Im applying 2work out/week since May 23 and im having a good time. Following Rio's program. Im steadily increasing my load and noting my little progress in my notebook. The HIT with less is more as philosophy really works very well for me.
That’s awesome bro! Keep going🙌
Mike Mentzer is the man! I have been doing his routine- 2 or 3 days a week- I started 7 weeks ago- I lift heavier weight everytime in all my lifts on the machines. If I keep going with this crazy progress I will be maxing out every machine in the gym in a months time. Mentzer is a genius. Keep up the good work mate
Basics done better is the way to go! Dedicating this morning's workout to you, King.
When I first started lifting as a teen back in the mid 90's I trained two full body days a week. I only did such as I didn't know a lot and just kept training as simple and as hard as possible, This was at a time NO ONE did full body, as looking back it was an old fashioned outdated style of training for beginners etc.
I got really good results with it (and still do it every now and then just for fun to mix things up a little)
Ultimately though over the decades (and quite annoyingly) I've found more volume + intensity means more gains (obviously when programmed well with adequate room for recovery).
But then if its a style of lifting you love even if it is giving you only 80% of what you could gain that's still 80% more than doing a style or training split you dont enjoy and cant maintain.
I always advise anyone starting though to go full body with minimal sets per muscle group simply as you can not really go wrong and tis always a solid base to learn from
Totally agree! From the research I’ve seen more total weekly volume seems to give more hypertrophy. As muscles gets bigger more weekly volume seems be needed for optimal gains. But a low volume seems to still give gains. But for anyone not bodybuilding or want to spend less time in the gym I think the 2x full body with a low volume / high intensity seems to be great! Great also for anyone just looking to get stronger and general health.
Personally I like running and mountainbiking in the summer and skiing and xc skiing in the winter. Currently I just do 2x full body 30 min each. With strength as a goal to compliment my sports. Just 3 exercise: lega, push, push. 2 sets each. Each set taken to 1-2 RIR and sometimes to failure.
Great 👍🏽 job Rio .. Just letting you know that I’m down from 275lbs to 254.6 this morning.. Thank you for your advice and amazing program 👏🏽 keep it going Rio 💪 🔥 💯
bro's haircut transformation is even better than his physique transformation. Love the mod cut on you man, looking sharp.
Flexing like a pro
Been at it from 13 to now 28 and I can tell you I've done all the research one can do and I've been through all types of training styles, I went from working out 6 -7 days a week to working out 2-3 days a week and guess what?
I am even stronger than before, bigger at 103kg and I workout from home aswell but only go to the gym from time to time to test my strength and I almost max out the stack on almost all machines . .
Bench went up significantly, just from doing weighted push ups at home, the lat pulldown is easy af just from doing all variations of pull ups at home.
Listen to your body, not everyone on the internet (including myself) and like stated in this video, you don't need 40 sets per week to grow xD
Goodluck fellas!
Thank-you for the tips! Blessings! 🙏
ok ok i hear you but like what if idgaf about being strong? right? like what if i just wanna be big? like i'm saying i just wanna look good in clothes, look good out of clothes, and get all the fattest bitches. science has answered these questions you know. and still is, to this day. i don't need a fat bench 1rm to get a fat bitch
Awesome dude, Thats how real coaching should look like. Not like most Personal Trainers for example who dont know shit and only try to grab quick buck without actually giving information for the client to learn himself.
I also remember watching your videos more consistently a year back and I have come to the conclusionn that what you teach really is one of the best methods there is honestly. You have created something that the science based space is slowly coming to but isnt there quite yet, apart from few people.
Thanks dude 🙌
I like this kind of training, on top of it I add some other exercises the other days at low volume just for active recovery and good feeling joints.
I started doing a 4 day split. Before I was doing PPL x Arnold. I do chest, back, legs, arms/shoulders. Might start the week out with legs though. But I’ve seen really good results. It helps you stay consistent since you only worry about one muscle (except on arm/shoulder day but thats fun). You add calf’s and forearms on the days you wan. I do them on the 5th day instead of resting 3 days, I rest 2. You can also continue the split instead of resting.
Incredible physique,bro! Post more videos especially chest workouts. Thank you.
Nah. TH-cam thanks for the recommendation, but I'm only starting. I can go to the gym every day to try all the equipment. I'm not even tired that much.
Great guy. Gonna be back in a month. Aesthetic muscular physique there.
hows it going
I can hear your soul with this mic lol, good job dude
Hahaha😂
The guy in the hotel could do bulgarian split squats with resistance bands or dumbbells if the hotel has those. It's a killer leg exercise and better than any leg extension machine.
ever since i started training like this I gained a fuck ton of strength and size and time I love it
Let’s go!
Now I'm going the gym 6 days .lol made very amazing gains but I look forward to the 2 hard days. Now I'm stuck taking care if my mom so I need to go more days. I know I can just do heavy pullups and dips and legs 2x a week . When I have a life I will
Very intelligent. Just discovered your channel and love the stuff you preach. I’ve been lifting for several years and have seen what works and what doesn’t. I remember starting out doing PPL 6 days/Week. It was absolutely insane. I also have experience with powerlifting and being obsessed with adding more weight to the bar. At the end of the day, you don’t need to be in the gym multiple days per week and you do not need to necessarily have insane lifts either to be jacked. Just pick a few compounds, get better at them over time and master your technique.
Higher volume, higher frequency training for arms will make them grow more but it depends on your goals and your ability to be consistent.
If I could go back 8 years, I would tell my younger self to pick a program that is easier (shorter workouts, 2-3 days per week) so that I can stick to it for many years instead of months at a time.
Truth is, guys who train 5 days per week on a good program will make more gains but you can still make good results training 3 days per week or even 2 days per week, you'll just get less gains but it's better than no gains, which is what would happen if you had to take too many days off.
You have a decent physique but it would look better with 18 inch arms and 14 inch forearms, which you won't get by training only twice a week. Also, the more advanced you get (the more muscle you gain), the more volume you need to grow. My arms grew from 11 inches to 12 inches in a few months with only 3-6 sets of triceps and biceps per week but to grow them to 13 inches, I had to increase my volume to 12 sets per week and even then, it's slow, with only 1/8 of an inch gained every 1-2 weeks.
Probably the worst comment Ive seen regarding hypertrophy. I don’t think a there’s a single thing you wrote that’s true. Literally 😀 Dude, please, refrain from giving advice when you are this clueless.
Hey Man, love your philosophy and channel. Also the authenticity and style of videos, although I feel the videos are getting very repetitive. Would be nice if you could make a video focused on simplifying the sets/reps part. Keep winning brother 💪🏼💪🏼
Hey bro, love your content. What would you recomend for working out at home with limited weight?
I like your intelntions and ideas. Hope you will become more popular.
Hi Rio. What was that Business book you were reading in one of your other videos?
I totally forgot to bookmark it
Sam Walton: Made in America
What do we mean by high intensity? 1) High weight, low reps, 2) Short rest times, 3) Always going to failure, 4) Some combo of those, or 5) Something else?
What is most important?
Good points there. Pushing too hard to get that last rep is definitely a huge drain on the recovery ability.
huge shredded ❤
Most people don't even workout so if it's 2 days...3 dsys...everyday You're already look better than the Majority.....JUST WORKOUT
That’s great if your life revolves around comparing yourself to others
haha @@omp365
Almost 10k lets go
I think your training style also benefits from the fact that by doing less frequent workouts, your calorie intake is also lower.
yo bro what's the mic you use? the one that's on your shirt?
Fitness is a simple thing....
should be less than an hour every day and that's on the intense side...
5*5 compound lifts, if you decide to do legs and chest same day for efficiency, then run a schedule like 2 times a week for max recovery, or add an extra day in between...
but seriously just moving the bar with some weights consistently everyday at a reasonable weight will keep you in good shape
brother there's no way a 5×5 is taking me less than an hour. ever heard of potentiation sets?
Everything works until it doesn't...your body is the ultimate COMPENSATOR...IT ADAPTS ..."Just do this" has never worked for the long run. Work hard be consistent
I was trying this 2x a week. Was going well for a while but after I got so strong and going to failure I was getting gassed after my first two big compound exercises. I’ve went back to upper lower with lower volume.
Great advice and I do a Dorian Yates style training it works so good. However you shouldn’t hold your breath so much and try breath more.
Great content !
What do you think about Jackhwoods type of training? train 1 movement per day: handstand, planche row, planche pu, OACU, Nordic, Pistol squat, that is, the main compounds in quotes, work with a low volume and high intensity, it is a programming in my way similar to that of 2 workouts per week literally if the selection of exercises is 6 in total taking out the two accessories it would be the same only as one exercise per day, the philosophy is very similar to become strong in those compounds as much as you can
Hey brother. I hope this comment finds you well. I could’ve swore I heard or read you saying along the lines that you often train once every 7 days or something like that. Was looking for it because I’m looking to do a similar approach with a 2-3 compound, 2 isolation template you’ve been preaching. Job is pretty labour intensive and thinking the once every 7 days might work for me a little bit better, give my body the chance to recover more.
Just looking for a confirmation as to wether I’m hearing or seeing things that aren’t there. Lol. Wish you nothing but the best man and hoping to hear from you.
Oh my. I’ve been watching your vids since last year and just realized I haven’t subbed. My bad
Are you still working on updating the Herculean bulking program. Or are you now just focused mainly on the private coaching. Just asking because you sent us an email a few months ago explaining the updates you were planning on adding. By the way, I’ve made killer progress on your routine. Always happy to give a testimonial if you need one!
I started training 4 times a week split workout push/pull however I am experiencing nervous breakdown and anxiety issues because of the intensity and frequency of heavy lifting 4 times a week
🤨
Man I’ve been training every other day.
I’m between jobs and have been training simply for something to do. I have the high Intensity book by Mike mentzer and John little, I’ve seeeiously been lacking in recovery(48-72-96) hours. I need to recover more seriously.
Are you doing paused squats also in this training cycle instead of regular squats? I noticed you are using slightly less weight but are controlling the form better
do you provide a beginner program for guys over 40, skinny fat. My main goal is building muscle mass, especially legs and glutes because I´m very tall
Hip thrust 3 times per week will grow your glutes like nothing else. Start with bodyweight, add 5 lbs per workout using plates, then use a 45 lb bar when you get strong enough and keep adding 5 lb per workout but to the bar.
For quads, the hack squat and leg press machines will do the job very well. For hamstrings, learn how to perform a romanian deadlift, that is the most effective exercise, it is much better than a leg curl. Hack squats and leg press are better than barbell back squats since you're not limited by form, a weak lower back, or mobility issues.
You can make the program yourself, through experimenting what works for your body and what doesn't. Don't need to follow a typical structure, just make sure you can recover, and make sure you can stick to the program for a long time.
Bro, i always fall into the trap of worrying it isnt enough.. what are your thoughts on 2 days in a row then 5 days off? ( Sat/Sun Full Body Push / Full Body Pull )
just wanted to check in and say i was plateaued at 45lb weighted pull up. so i just started doing only two sets. first day it'll be weighted pull ups. second day for back will be barbell rows. just two sets both exercises and my weighted pull up is now sitting at 55lbs after 2 months. at first it sounds like a joke because i'm technically only doing pull ups for 2 sets a week. but it's working well for me.
how tall are you?
Very good video
wat advice would you give to someone who doesnt have the space to have a bench press or a pull up bar or estructure, are there other methods than going to the gym?
Weighted push ups
weighted push ups, being on ur feet all day, carrying objects (rocks, logs, concrete blocks etc -- just cary stuff your body doesn't know whether your carrying a barbell or a rock, as long as its heavy enough, you'll get stronger)
simple as that
dumbbell press on the floor, dumbbells workouts in general as well as kettleball, body weight/calisthenics
Lifting them Heavyweights without safety bars or a spotter.
Polarity Fitness you best mind your life you only got one life if any at once.
Bench pressing outside the rack but RDL...ing inside of it. Discuss??
Always training to failure, right? I’ve been making great gains from January, have noticeable size gained in all my muscles, back chest and arms legs and calves. Chest especially. Thanks for this Information
Are this realy all the exercices you Done for the work out
Doing 2 compounds and 2-3 isolation exercises with intensity and following the principles of progressive overload is far better than doing a bunch of junk volume. You do not need to spend 2 hours in the gym doing 3 different cable variations for each muscle to build a solid physique.
@@iker8010 well said , compound movements are the key for everyhting
Yep
@@pajcek6400 Wrong, training close to failure with some of the sets , at least the first, is, as is doing sufficient volume per muscle group, but different people respond better to different volumes, different people have different insertion points so that the same compound or even isolation exercise targets muscle groups differently. Polarity might do 2 sets OP and get jacked lateral delts because his delts are genetically good positioned, but you might do 2 sets OP per week coupled with your 3 sets of bench press and get terribly out of balance delts with front overtaking the rear, as is for 70% of strength trainers.
And then people have seen results training with mike mentzer type workouts like kinobody and leangains and polarity fitness * though he was in good shape already, which must be taken into account. Likewise, people have seen results training brosplits with many dropsets ( without being juiceheads ) or with frequencies of 3-6 days PER MUSCLE GROUP per week, aka training shoulders everyday for example, look up menno henselmans.
Stop believeing in messiahs touting their way as the only way. Try something, see if it works, if it doesn't, push through it until you feel burnt out, then try something else.
bro dont mind me but just wanted to ask if u got scoliosis cuz i got scoliosis too
4:17 This shit killed me lmaoo. I’m 6’5 and have tried for the longest to like bench but it never feels comfortable for me but I absolutely LOVE dips. I’m glad i can focus on the dips now rather than constantly thinking I was just doing something wrong.
Anything that works the chest muscles is good enough as long as your goal is to gain size and not to be a powerlifter. You could even do a chest press machine and it would grow your chest just as well as doing a bench press, maybe even more since you don't have to waste time learning proper form.
The same goes for every other muscle group. I train at home so I don't have machines but I might get a membership in the future just so I can get access to machines for more growth in areas that don't grow well with a barbell, like the quads and the calves.
Try to décline your bench by putting a disk down front of the bench it helps a lot
Yo bro I have been doing the same routine as you ever since I started going to the gym.
2 workouts/week. Each session I do whole body, so twice for the whole body per week.
I always try to target two very hard sets to failure out of all the sets i do for each muscle. I have gained more than 10 kgs/ 22 lbs ever since I started the gym.
But ever since 3-4 months ago it started to slow down. I don't see very visible lean mass gain & my weight revolves around the same range
. However on each workout my strength progresses.
Guys, is it that as long as I gain strength, I am making gains ?
idk
Goat
As a beginner is straight sets better or the reverse pyramid method, cause i saw you in other video talking to your brother and saying straight sets is better for him and at the same time you say the reverse pyramid method is the best so I don’t know which one to follow, and thanks for the hard work, i really do appreciate your videos. keep it up man!
Straight sets
Go greyskull lp first, get strong, than comeback to polarity method
@@mohamedwalid5069 straight sets are better for beginners
@@magnus263 thanks for your help
@@polarityfitness you’re a life saver fr, literally the best out there. Thank you!
What are your thoughts on Alex Leonidas, Natural Hypertrophy, Bald-Omni-Man, etc. (The Noble Natties)
Alex used to do 2x Full Body as well and saw great results from it. He's also promoted two sets as well so I have a good feeling about his advice. The other two guys not sure about them.
I would say once you get to a new PR for yourself in terms of weight on the bar, focus in perfecting the form with the new weight, slow, controlled, squeezing at the top, and getting perfect quality reps. Once that weight goes up smooth as butter for 10 reps, then you know its time to increase again to a weight u can do 6 reps, and master this new weight and so on.
Why RDL and not full DLs?
Just as good if not better than the conventional DL for hypertrophy. Also less technical and safer.
remember you gotta push urself to the extreme if you wanna do 2 days a week
If i train high intensity two times per week i get fatigue or i escape from it? Because i boring all time to be fatigue i work full body 7 years 3 times per week
Why in some exercises you do so many exercises, like the lateral raises here and the neck curls in another video, like going over 20 reps?
smaller muscle groups (like side delts and neck) and movement patterns that don't really build any strength (like isolations) don't really benefit from high weight but rather high reps. something about the build-up of metabolites, aka "the pump" which is what you want or at least is a good sign that you're training for hypertrophy the right way. and besides, having a high rep goal automatically promotes using a low working weight, which is probably gonna be great for injury prevention or at least joint comfort/health
You look like Anime Protaganist, Face n Body 🔥, Well Done Your Madly Healthy.
i just like to go to the gym so i go 6 times but maybe ur right but i think it depends a lot on the person
2x per week Monday & Friday?
Wrong. You can take dr Mike Israetel's (known for disagreeing with the roided athletes filled industry as you described well) advice as a counterexample. He explains that working a muscle group at least twice a week is OPTIMAL for hypertrophy and therefore 2 workouts a week isn't as you'd have to do 2 full body workouts which take a lot of time and therefore wouldn't be near as effective since your principle is low volume high intensity. You are right about intensity, it's really important. But claiming you should workout 2x a week for best results is as extreme as saying workout 6-7 days a week is best. It's probable also that the period where you weren't following a two days a week program was when you started and therefore the results only showed once you changed splits, but not because of that change.
that last point is so important and powerful, can we hone in on that for just a second? i've always thought it's been the case that people who are young, natural, untrained or any combination of the 3 who reduce volume, reduce frequency and increase weight simply misunderstand what it means to "train hard" because they've never done it before and so they think that only mike mentzer has any idea how to skin a cat. i'm glad i'm not alone
@@YeahTheDuckweed yea they forget intensity is necessary no matter the split and think more volume means just lazily going through large amounts of training
@@eliotfaye PREACH
honestly the way we see people on steroids and with great genetics, like sam sulek and phil heath, train to "mild discomfort" and get results then get fame is to blame for this. but the best of the best these days, like cbum, hadi choopan and samson dauda are the most science-based peeps out there and it shows. hell, i wonder how many people even remember lou ferrigno? he trained in arnold and mike mentzer's time and he trained as frequently as arnold but as intelligently as mike, so there are some true nuts out there
But he still maintained his physique ironically! 😂
@@seri3778 not super shocking tbh; maintenance volume is obscenely low compared to "gains" volume. It's frankly absurd how little work you have to do to look the same forever. But actually iirc rio has in fact been gaining, so it's not even like his "max intensity, minimum volume" approach is WRONG...it could just be BETTER
I’m trying so hard to follow this damn advice but anytime I don’t train for more than 3 days I feel weak as hell when I come back to the gym
i so feel you. the way that lifting wakes me up just makes me wanna keep pumping iron all week. consider an asynchronous split! the lowest possible frequency you'd be working with would be something like "workout a, rest day, rest day, workout b, rest day, rest day" repeating every 6 days. this way, if i'm right, you'd be hitting every muscle group thrice every 2 weeks and training 5 times every 2 weeks. the theory goes: why train by the calendar? your body doesn't know what time it is. it just knows when it's ready
I just sent this link to the comments section of a doubter. He said you'll get fat doing this. Then made some sarcastic comments about my young age even though I'm now 53 and still look pretty much the same
A portion of that comments section:
@diaprojectdiss2142
@ByronTexas If you train HIT, you'll get fat if you don't do aerobics.
you definitely had multiple reps in the tank in those rdl's
2 workouts a week gives something 6 or 7 days can't: Consistency for the average Joe.
what about jumping rope?
Who has the time for full body workouts. So much easier to do this but have a bro split with two rest days
Get your breathing right on that bench press bro ,time that with your leg drive and those last few reps will come 💪🏼
When he says "double your rest days between workouts", is he really saying "double rest days for muscle groups"? I train chest only once a week, but its a meaningful, high effort workout, just 6 sets, 3 bench, and 3 incline dumbbell sets. I also train triceps and side delts, so that's on a Tuesday and don't train push until Saturday, making it 4 days of rest, second day is dedicated to standing press for shoulder and front squats, with some additional triceps work. But I also train legs and pull, making it 5 days, (PLP PP), I feel resting muscle groups for days is better than just stopping for the rest of the week entirely, as long as I have a fridge full of meats and protein and good sleep, im good.
You should be doing one set to failure for bench twice per week max
Be purposeful at the gym. Get off your phone for 1 hour. Get big.
The mouth breathing killed me
Truth is, if you want better gains working out more often is your best bet. Most of y'all struggle to make gains. Working out twice a week will work if you're a beginner. After a while, you need to do more to see more results. High frequency always has better results if you're recovering properly.
Completely false, ignore his comment guys.
@@naughtiousmaximus7853 don't believe me. The science is there. This isn't my opinion
@naughtiousmaximus7853 Truth is, it depends. Some people can grow from very little volume, others need a lot more. You'll only know through experimentation. For instance, I know my triceps won't grow from doing 3-6 sets per week, but they will grow if I do 12 sets per week, and the same goes for my biceps. I know that for the romanian deadlift, 3-6 sets per week is generally enough since it's a more taxing lift but for a hip thrust, I could do more. The best amount of volume is when you make progress without hindering your recovery. That amount depends on many factors including genetics, training experience, exercise selection, and so on.
@lazo3251 Most people won't grow from very few sets because most people don't push hard enough. Plus, different muscles grow better with different volumes. This low volume thing will not get most people jacked. The truth is if you want results, you'll have to do a lot.
@@TheOutlierToday I tried doing many sets and stalled hard, because guess what, I know how to actually push hard to the point I see black in front of my eyes. I simply couldnt recover with double digit sets per week.
floating camera?
I prefer 3 days a week I get better results than 2, but 2 is still excellent with Full body workouts
The floor creaks everytime his knee bends, thats so weird
I tried both: Low Volume and High Volume.
The best of the best its Low Volume with not too low frequency + Fullbody.
Mentzer style of training of just two workouts per weak is doesnt the best as we know today since your muscles starts to atrophy after 2-3 days.
So its better to dont take more than 2 days off, so train with a frequency of 3-4 trains per weak.
It gets even better when you put like 1 set of each muscle group at each day and do to technical failure.
The last point is to have a good weight progression and mix the type of stymulus between fibers of type one and fibers of type 2.
The way i find the best is fortitude training with a few changes i did that worked best for me
Denzel Washington Voice: My Man😏🫡💪🏾💪🏾
Need safety racks, you might not be lucky just one time. Or it might make you grow up quicker.
Good day men 👀
same
This is fuckin legit
Thanks dude!
This guy is gregg plitt
Is that the sound of muscle fibers cracking 😂
huge chest rounded thick 😮