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He usually recommends the top set, back off set for every compound movement, while straight sets would be applied to isolation exercises.

pretty sure he only trains chest once a week lmao

Its called Rep Goal System

what does "9,9,7" mean???

Thanks man! This just speaks to lifting days. I’d recommend walking on off days!

@@iridescent880 Same as other movements - 2-3 sets ramping up to working sets.

@@polarityfitness its the only compound lift I have trouble progressing on. I might give your reverse pyramid method a try.

You are spot on sir. This approach will work for beginners but then you will inevitable stall and have to constantly reset or gain excessive weight to keep progressing. It’s the same approach starting strength teaches. You eventually need more volume from accessory lifts to feed into your main movements

Agreed overall minimalistic training might be at best to maintain strength, but too little sets (with only twice training a week), means you'll never progress to your potential and hit plateues quickly

In your honest opinion, do you think most people could reach the advanced standards eventually on the super minimalist routines, this channel advocates?

@Jeremiah-n7u I achieved what I just posted on a 1 day on, 2 days off split. Everything works so long as you can recover from it and enjoy it enough to push yourself. The problem with youtube fitness community (the consumer, not the content creator) is they get paralysis by analysis. Take unwavering action for a decade and let the chips fall where they may! PS: Those standards? Arbitrary as it gets. I just aimed for multipliers for the fun of it.

Just beat everything can potentially work, doesn’t mean it’s the best option for most people. Eventually you will stall hard on minimalist training and develop weak points. It’s the same approach Mark rippetoe of starting strength preaches. You eventually need more volume/accessories to keep progressing. Only a genetic elite can thrive continuously on this system. Even Rio himself looks like an intermediate lifter. He also has good insertions which make him look aesthetic but in a t shirt you can’t tell he lifts

​@@Jeremiah-n7u Hey mate, You couldn't be more wrong. The stronger you become the less volume you need. To become amazingly strong you would need even less accessory movements because it would tap into your recovery reserves. I think Rio looks great and millions of people would be thrilled to have a physique like his. I think the "can't tell he lifts" comment is very exaggerated. You definitely can tell he lifts. He can look a lot better if he had shirts that were either custom made or a size smaller perhaps - But you can definitely tell he lifts from what he wears and to think otherwise is kinda disingenuous in my opinion. Btw how would you develop weak points on a minimalist program? My program was two days.. squat, press, pull, day two was the same but deadlift instead of squat and the press / pull were in different planes. If anything, it hit the whole body basically.

I appreciate the reply man. I’m playing devils advocate here slightly. I’ve watched a lot of videos from the ‘noble natties’ crew like alpha destiny, basement bodybuilding who say minimalist training will fail you for building a good physique. I think basement said he got up to 225 for 10 reps on the bench and 600lb deadlift and still looked small compared to his strength.

Yes. Reaching advanced, based on these numbers is almost surreal for me now 😵‍💫

It takes varying times man and doesn’t happen in one straight shot. I hit the advanced standards and then dropped and now working back up so it’s not a linear process. It’s you Vs you. Don’t worry about comparing yourself to others and just use these as a rough guideline.

@@polarityfitness I have been working out for 2 years

@@polarityfitness I had my diet in check for at least 1.5 years and I do try to progressively overload but many times when I benched in the next session my bench kept dropping again and again. My deadlift is at 140 but bench at 70 even after two years. The person who I know is a professional power lifter his max bench is 110. Somethings are very hard to achieve naturally

​@@IsmailKhan-dp9vti do hope you mean kilos

@@thunderdrake13 Higher reps yes. But disagree with higher sets. Most injuries from training come from overuse which usually isn’t the result of training hard, but rather doing too much volume.

​​​@@polarityfitnessit's weird to think about tho because sports & exercise science has yet to even find an actual hard upper limit on effective volume. i only know this because i remember hearing that straight-up overtraining is super uncommon and almost impossible to do unless the trainee is an absolute silly billy, but also if you just google "52 sets" the results are WILD tbh

@@polarityfitness I'd cap it at a certain amount of sets forsure, but high intensity at an older age is going to be tough. Its already tough for 18yr old newbies, so for a 40yr old, its going to be worse. Unfortunately someone at that age with little to no lifting experience, "higher" volume is going to be more beneficial and safe as volume allows for more skill development and adaptation

@@thunderdrake13 @ Sure, for beginners the extra frequency is super important to learn form/intensity. But for those with time constraints, the high intensity low volume route is the best.

🙏

Appreciate it my man

"twice the progression methods" sounds like "twice as needlessly complicated" lol. most people probably aren't strong enough anyway to plateau in such a way that they need to worry about non-linear progression, imo. if you're straight-up a competition-level powerlifter and you're plateauing on ridiculous numbers like, idk, a 600lb squat, then sure. trying to add a rep instead of adding weight will likely be more tricky for you, lmao

@@YeahTheDuckweed "Most people". I'm assuming you are a newbie. Linear progression is not very good once you hit certain amount of strength. If you think you are going to bench 225x4 to 225x6 in a matter of 2 weeks, you are in for a surprise. Rio would be at like 225x20 if it were the case. You are not just there yet, which is why I clarified this is for intermediates. Also, what do you find complicated about this? Seems pretty straight forward to me, so much that I wrote it in one line. Please do elaborate. Up a rep, but instead of same weight, you decrease 5 pounds. Once you get to your upper range you go back, but with 5 extra pounds to that initial weight. You need a chart for that?

@@kidbrown2010 ooh yeah i'd love a chart actually

Thanks Leon!

Great question. You do not need to get stronger every week. You can stick to the same weight for a few weeks at a time while still getting a muscle growth stimulus.

this is cool, but just saying, this isn't ppl. this is...something else, lol. Ppl would be chest + shoulders + tris and back + bis. your setup hits shoulders, tris and bis twice per 6 days. keep that in mind

bro knows the roll of shame

try both and ymmv. science says that when volume is the same across any two splits, muscle growth is also the same. so you're gonna have to judge a split on a workout-by-workout basis, keeping things like your recovery in mind most importantly (obviously)

@@joewhisney Of course man. That personalization is only something I can give to my clients though. On content you don’t have the ability to give all that nuance because nobody will watch it.

​@@polarityfitnessbelieve me, people watch it. renaissance periodization has like 3 million subscribers and being nuanced is pretty much his bread and butter lol. engaging content is engaging. you're cool, so you can make cool content

Dude I love your RUclips handle😂

@ thanks bro, Trudy is really screwing this country isn’t he? I’m voting for Pierre, you?

@@SpencerCreskey Fuckin right brother. I'm with you.