I’ve been doing once a week training, alternating two different workouts, been progressing really good surprisingly. When I was doing twice a week it was too much and couldn’t recover and get stronger due to my physical job.
@@jairpedroza6971 how's your lower back? i've been finding bent rows and deadlifts to be the most impactful exercises to progress on but also the hardest exercises to progress on because they're by far the most taxing since my erectors are practically on fire 7 days a week lol. plumbers spend a lot of time on the ground yeah? can't imagine it's easy
2 times per week is criminally under-rated. I was hesitant to try at first, but since switching from 3 to 2, my progress has gone through the roof. Although I was wondering what is the best way to incorporate both the flat bench and incline db into my routine. I feel I can handle a bit more for the chest. Should I do them both on the same day, or one movement on each.
Yeah, I might throw incline db in after cable rows on workout A. I still think the flat bench has more potential for overall chest development so I feel there’s a benefit to include both if you can.
@@Berserk-i3y doesn't incline bench just emphasise upper chest but also still hit the rest of the chest just as hard? makes it worse for strength but better for hypertrophy, which is what you want
@@iridescent880 yeah sure but fact is you're always lifting less on incline than on flat and tbh who cares because strength doesn't really matter. sbd really isn't inherently important to bodybuilding at all
Reporting back after a year or so of designing my own program which took direct inspiration from your videos. Essentially, full body workout twice a week. It even became an inside joke within my friend group for how much i advocate for it. I kid you not, my results TRIPLED. In fact, I don't think what I was doing can be called "working out" after I started your program. Im currently doing wednesdays and sundays, all barbell compounds, adding 1kg to each side of the bar for upper body and 2kg on each side of the bar for lower body. I swear to god I see results every single week. It's crazy. If, for some reason, you that are reading this comment, have become overly-attached to a 4-day split forget everything you know and give this a try. Strength and muscle gains are visible within the first month if you do everything correctly. Better yet, give his free program a try! it's life changing. Thank you, Ryo. P.S: Since my objective wasn't powerbuilding initially, I took the liberty of adding a third day focused exclusively in athleticism - shadowboxing, barbell twists, anyways, things that are focused on my current objective.
@@YeahTheDuckweed was planning on starting my own channel in the future but ima just spoil it all right here, fuck it. it all depends on your goal. If you want just hypertrophy, focus strictly on volume and progressing every week/2 weeks if the weight gets too heavy as i said, i do wednesdays and sundays sundays are volume wednesdays are strength (for me) Both workouts are composed of: full body compound exercises (squat/deadlift + bench/OHP + barbell rows (bent over and upright for shoulders) the difference being that: on volume day, I choose my 10 reps max weight, and try to beat that every other workout. on strength day, I choose my 5 reps max weight, and also try to beat that every other workout (although im having to repeat the workouts at the point i'm at rn, since progressing the weight is making me lose a rep before i reach 5). in between those, i try to get in my cardio/performance workout in. Basically jogging, shadowboxing a ton, neck work, skipping rope, and russian barbell twists. It's not always I can do it, but wednesdays and sundays are sacred. Push yourself. I can't count how many times I actually failed on fucking bench on my own just cuz I wanted to squeeze that last rep in. That's how serious you gotta be to be ABSOLUTELY SURE that you're putting in the necessary work to be able to rest all those other days. Also keep in mind to do it all very responsibly. Warm up, progress slowly. Also eat protein and carbs (goes without saying lol)
How can you press more in incline bench compared to bench And if that's the case with you than you're the only person who incline presses more than flat press
I think it’s cool that you’ve changed your demographic to over 40s after helping your dad get in shape with these methods, keep up the good work bro. I’ve recently started 2x per week full body and I’m growing better than ever.
Everything I’ve heard says you need to hit muscles 2 times a week. Are There any studies to support this sort of program? I want to believe it but can’t help but feel sceptical.
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This is legit, I'm getting much stronger with x2 full body workouts. The recovery is essential!
I’ve been doing once a week training, alternating two different workouts, been progressing really good surprisingly. When I was doing twice a week it was too much and couldn’t recover and get stronger due to my physical job.
yeah physical jobs really throw a wrench in the works imo
What's your job?
i'm a plumber apprentice in the commercial side and it really dose take a hit. i've been doing full body 2x a week and been great
@@punxsutawneyphil3944 construction worker
@@jairpedroza6971 how's your lower back? i've been finding bent rows and deadlifts to be the most impactful exercises to progress on but also the hardest exercises to progress on because they're by far the most taxing since my erectors are practically on fire 7 days a week lol. plumbers spend a lot of time on the ground yeah? can't imagine it's easy
2 times per week is criminally under-rated. I was hesitant to try at first, but since switching from 3 to 2, my progress has gone through the roof. Although I was wondering what is the best way to incorporate both the flat bench and incline db into my routine. I feel I can handle a bit more for the chest. Should I do them both on the same day, or one movement on each.
i mean...try it and see what works for yourself? but also you don't need to flat bench + incline bench. you can get away with just incline bench mate
Yeah, I might throw incline db in after cable rows on workout A. I still think the flat bench has more potential for overall chest development so I feel there’s a benefit to include both if you can.
@@Berserk-i3y doesn't incline bench just emphasise upper chest but also still hit the rest of the chest just as hard? makes it worse for strength but better for hypertrophy, which is what you want
@@YeahTheDuckweed incline bench strength gains usually still carry over into flat bench.
@@iridescent880 yeah sure but fact is you're always lifting less on incline than on flat and tbh who cares because strength doesn't really matter. sbd really isn't inherently important to bodybuilding at all
This music is soothing, man. Keep it in.
I'm 44 and still do the daily penitentiary calisthenics routines I learned while serving time in school, stay riot ready fellas. 💪
Way to block out the negative noise and continue to find a way to get it done ✅ 💪 💯!!!
Right on!
🙏
Reporting back after a year or so of designing my own program which took direct inspiration from your videos. Essentially, full body workout twice a week. It even became an inside joke within my friend group for how much i advocate for it. I kid you not, my results TRIPLED. In fact, I don't think what I was doing can be called "working out" after I started your program. Im currently doing wednesdays and sundays, all barbell compounds, adding 1kg to each side of the bar for upper body and 2kg on each side of the bar for lower body. I swear to god I see results every single week. It's crazy.
If, for some reason, you that are reading this comment, have become overly-attached to a 4-day split forget everything you know and give this a try. Strength and muscle gains are visible within the first month if you do everything correctly.
Better yet, give his free program a try! it's life changing.
Thank you, Ryo.
P.S: Since my objective wasn't powerbuilding initially, I took the liberty of adding a third day focused exclusively in athleticism - shadowboxing, barbell twists, anyways, things that are focused on my current objective.
so like but what is your own personal split tho
@@YeahTheDuckweed was planning on starting my own channel in the future but ima just spoil it all right here, fuck it.
it all depends on your goal. If you want just hypertrophy, focus strictly on volume and progressing every week/2 weeks if the weight gets too heavy
as i said, i do wednesdays and sundays
sundays are volume
wednesdays are strength (for me)
Both workouts are composed of: full body compound exercises (squat/deadlift + bench/OHP + barbell rows (bent over and upright for shoulders) the difference being that:
on volume day, I choose my 10 reps max weight, and try to beat that every other workout.
on strength day, I choose my 5 reps max weight, and also try to beat that every other workout (although im having to repeat the workouts at the point i'm at rn, since progressing the weight is making me lose a rep before i reach 5).
in between those, i try to get in my cardio/performance workout in. Basically jogging, shadowboxing a ton, neck work, skipping rope, and russian barbell twists.
It's not always I can do it, but wednesdays and sundays are sacred.
Push yourself. I can't count how many times I actually failed on fucking bench on my own just cuz I wanted to squeeze that last rep in. That's how serious you gotta be to be ABSOLUTELY SURE that you're putting in the necessary work to be able to rest all those other days.
Also keep in mind to do it all very responsibly. Warm up, progress slowly. Also eat protein and carbs (goes without saying lol)
@@arturmunerato5758 dope
Whats the logic of putting hammer curls and face pulls on push day?
The reason your shoulders feel better on DB incline is because you can press more, love your vids, keep pressing
How can you press more in incline bench compared to bench
And if that's the case with you than you're the only person who incline presses more than flat press
@Priyanshu-k8k what I was trying to say is the wieght is alot lighter compared from barbell to dumbell which is why it feels better on the joints
I feel much better doing incline barbell bench instead of flat bench. I feel it more in my whole chest at 30 degrees.
that's the hypertrophy running through your veins. strength is a thing of the past. the future is now
@ lol what
@@iridescent880 what's up?
I think it’s cool that you’ve changed your demographic to over 40s after helping your dad get in shape with these methods, keep up the good work bro. I’ve recently started 2x per week full body and I’m growing better than ever.
Everything I’ve heard says you need to hit muscles 2 times a week. Are
There any studies to support this sort of program? I want to believe it but can’t help but feel sceptical.
I see you doing around 12 reps for your chest press, how come you aren't doing 6-10?