Hope you guys enjoyed this video! let me know in the comments below if you did. Make sure to grab my natural muscle-building checklist to make sure you're attending to the key fundamental principles of building your physique drug-free. GRAB IT HERE: www.polarity-fitness.com/the-ultimate-13-point-natural-muscle-building-checklist-89024637/
Congrats bro, great knowledge and philosophy. I've been an adept of progressive overload for 4 years, with some layoffs due injuries and work. But always had some incredible results with high intensity and low volume training. Now, progressing on my main lifts I feel I NEED more days off. I never train two consecutive days, and I take like 48h to 72h for my next workout. I kinda "feel it" and when I hit the gym, I'm always fresh, recovered and progressing week after week. Best of all, I have more time to work, earn money, play the guitar, rest, enjoy family. High intensity, low volume, low frequency is the key guys, focus on increasing the weight on the barbell for your compound movements and REST.
I’ve lowered my frequency, and with that, I’ve noticed my sets are WAY more intense and have greater energy . I’m on a 3 day split: Legs, Chest/Front n Side delts/Tri’s, Back/Bi/Rear delts. Thanks for the advice g. You a real one.
I train high frequency HIGH intensity LOW volune but very carefully. I do: Shoulders / Triceps Back Neck & Abs Chest / Biceps / Forearms Legs - rest REPEAT Every exersice is programmed carefully with just 1 set per exersice done to, well. Usually triple drop set if It's a single exersice for the muscle like shoulder press, lateral raise, bicep curl. If It's something like chest so incline and flat, I do a single drop set only.
You know what? You’re right. As I understand this, overtraining, training to failure, overlapping is still comes down to the CNS. If I’m pushing myself on a leg day, it looks like it’s so fucking taxing on the system as a whole there’s no way I’m going to achieve progress on the next days. Regardless of which muscle I want to train. Literally the body says “take a step back mate”. I’m starting to realize going to the gym with the soreness and saying “it’s in other bodypart it doesn’t matter” mentality doesn’t work. Even with proper nutrition and sleep the general fatique is still there deep down.
4:15 to be fair, Eric trexler, Eric helms, anyone at 3dmj, Steve hall, Jeff nippard and many more in the science based community all got much more muscle than you or I. However, i do agree that progressive overload is king and if you're improving on low frequency/volume, keep at it. It's the most efficient way to get results and a big plus is that you don't need to deload and will likely avoid injuries. It's the most sustainable way to train. Sustainability is the key to long term improvement. Keeping working out fun and something you look forward to. Make working out part of the lifestyle and not the other way around.
Yes and goeffrey verity schoffield as well. The question is are these athletes natural ? and if yes then it is a matter of genetics. I have 29 years of lifitng experience and i tried almost everything. Low frequency is the only thing that works for me, so maybe it is because i have bad genetics. when i do a movment like squat or bench press 2 a week, i got aches in my joints and i don't progress in term of strength and in a couple of sessions i am overtrained. When i do them once a week or less, then everything is better, i recover completely, i gain strenght and muscle. How those guys could workout so much and recover is an enigma for me.
@@toshiamata"they must just not actually be natural, and if they really are, then they must just have really good genetics" is such a toxic line of reasoning ngl
I agree w your philosophy. I train pretty much the same I just add in practicing form sessions between sessions to stay dialed in and make sure my activity level/ mobility work is kept at a quality standard in between sessions. Great content man. Keep it up.
Best advice I heard in a long time. I do legs every 12 days or so, and upper body every 8-10 days. Deadlifts I never do anymore, partly because its a both upper/lower exercise and partly im older and im afraid for my lower back.
Very interesting take! In my experience, i found out the opposite to be true. I progress most on a 6 day of week of 20 min each. I do a push, a pull and a leg exercice each day. I always come fresh, i don't do too many sets. And even if i miss one session, it's not the end of the world. Plus i see progress faster strength wise when i practice the lifts often
Makes sense. Thank You. Just saw a video by Bromley on SRA Curves and CNS adaptation. Basically concluded the same - 10-11 day cycling for deadlifts works for him too.
This dude seems kinda based and for the moment I feel like if I kill myself 4x a week recovery just wont be what it needs to. I do 3x a week and go nuts and heavy and all in the main lifts plus some accessories. I get stronger, currently super happy with where I am strength wise
I found this video because I just started lifting heavy full body once. Week after doing 3-4 days a week for 4 years . I have been getting stronger every week. I was plateaued lifting multiple days a week… I feel amazing at the gym now.. I never would have thought I could only go once a week because I love the gym… Now I am addicted to how beast mode I feel working t hard once a week
Phil Hernon who won the overall at the 1995 NPC MR USA show trained each body part everyday doing one set to failure (Didn't count warm up sets) he would only use compound movements and would take a day off when needed. Look him up always on of the thickest bodybuilders around .
I believe there are some naturals, science based guys who look pretty impressive. Eric Helms is one. The are others with like him over at "3d muscle journey" he has a PhD and is jacked. JEFF ALBERTS is natural been bodybuilding for approx 35 years. Super great guy, very humble... You should check out those guys, especially Jeff. I'd be curious to see what you think. By the way, Jeff trains with a low volume, 3 days/week schedule similar to what you preach.
I'm familiar with Eric Helms. But of course, what I said is a general statement, there are definitely exceptions to that rule. Definitely, the guys preaching the 3x per week intelligent training for naturals are legit, but there are so many caught up in the bodybuilding mindset.
I’ve been implementing your low frequency training for a while now. I’ve noticed it works extremely well for squats and deadlifts. Would you say in the beginning squat and deadlifts progress really quickly and upper body lifts take a while to catch up
Your the single biggest RUclipsr who has helped me gain confidence in joining the gym. Not many fitness influencers that cater to men with long hour shifts and family. Can I get a basic workout plan from you site?
High frequency can work very well but you need to lower the volume. You can progress every other day that way with your big lifts as long as intensity is high enough. Leroy Colbert used to train that way. Full body workout every other day which means you progress about 180 times during 1 year. For me it is 5 all out sets which consists of 1x squat, 1x hinge, 1x push, 1xpull, 1x leg raise. Everything works if you know how to modify variables. My 2 cents
Definitely. However, there needs to be a level of conservatism involved when training with a high frequency. When I train, I can't help but bring max intensity so high frequency is a recipe for disaster. The other thing to mention is that I'm also a big believer in limiting gym time and promoting the idea of not living in the gym and embracing that it's just one piece of the pie.
@@polarityfitness I get that but as I said i train with max intensity. That's why I am able to do only 5 sets every other day. Leroy Colbert did his old school high volume workouts every other day and I took that but instead I focused on intensity. I split workouts like Leroy Colbert but I do my workouts like Dorian Yates if that makes sense. Never experienced anything better and trust me I tried a lot lol
@@pastafresca2073 Actually many people including myself tried this approach for many years (leroy colbert method) and it didn't work. Maybe it is because of genetics. When i do a movement 2 or 3 times a week even with low volume like 3 sets, i have aches in my joints and i quickly overtrained. When i do the movement once a week or less, the magic happens and gain strenght and muscle. I don't know the answer but i think it is because of genetics, everybody is different but for most people a lower frequency works best. Leroy colbert has great knowledge but if you listen to all his videos you'll see that sometimes he is contradicting himself. he was doing 10 to 20 sets a bodypart per sessions and he advised doing 3 to 6 only, he is preaching full body every other day, yet he was doing a half body most of his carreer.
So funny, because I have been doing singles and doubles for 2-4 sets, once per week on bench, and once every 2 weeks for squat and deadlifts. And I just keep making progress workout after workouts. This is as low frequency, low volume, and low reps as you can go. And yet I still making progress
For me, it's the exact opposite. As long as I strategically limit the amount of work I do each session, hitting most muscles three times a week works best for me.
For sure man, whatever you enjoy best. I'm just saying that it's unnecessary for most people to train like that when they can get the job done by doing each muscle 1x per week, or even less if the intensity is high.
@@steelphantom9105 Check out these 2 articles, they both have full workout programs. I rotate between these: www.polarity-fitness.com/lean-bulk/ www.polarity-fitness.com/low-volume-training/
been inspired by your ideas. what do you think about a routine like this? wednesday: squat, bench, pullup, Saturday: squat, bench, upper body push sunday: deadlift, upper body pull
Not bad bro. If you can, I'd try to train on non-consecutive days, and you're probably going to find that training the squat and bench twice per week is gonna be a bit much. I have a couple free programs that my followers are getting great results on, have a look, they're at the bottom of each article: www.polarity-fitness.com/low-volume-training/ www.polarity-fitness.com/lean-bulk/
True. . I did one body a week . Worked it hard . Git strong and thick. Stooed working out for years. . Teied high reps more often and barley getting stronger
Don’t get me wrong. I completely agree with you that low frequency training is ideal for naturals. But why is it that you see so many people who have good results who don’t do this. Almost nobody trains the way you preach,yet they still build muscle and strength doing ppl, starting strength, body part splits etc
“Many people” are 9 times out of 10, on drugs, or genetically gifted. What I preach is simply the best way to train as a drug free lifter and I’ve tried all different methodologies. Especially if you’re someone who doesn’t want to be a gym rat and wants to work on other areas of life, nothing compares to my philosophy.
Most fitness influencers take drugs or lie about using. From a science point of view it makes sense your body gets desensitized to training just saying
@@slayer6512 Do you think goeffrey verity schoffield is not natural ? i am following him and he seems honest, yet he is training everyday with 3 day split. I know for me, i tried everything and low frequency is the only thing that works (i have 29 years of lifiting experience). I cannot do a movment more than once a week without overtraining or having aches in my joints. Or is it that those guys like goeffrey are genetically gifted ?
Just because something isn’t the best, doesn’t mean it won’t work either. In most cases, people who have been training for 15+ years are going to have results regardless of training style, but I guarantee there’s not too many people training 3 hours a day 6 days a week for 15+ years
I’d say all you need is a power rack with a chin up bar, barbell and plates, a bench, and adjustable dumbbells. That’s all I used to build my physique. You can add some micro plates and a dip attachment to that.
@@polarityfitness Agree 100%. Only things I'd add would be some resistance bands for assisted pull ups if you can't do bodyweight yet, eventually a belt you can attach extra weight to, and an ab wheel roller.
I would rest for a bit, and then slowly try working around the injury and performing movements that don't aggravate it. Be cautious tho because trying to train too soon is almost always gonna set you back further. How'd you injure it?
@@DurronsWrld Fuck man, sorry to hear that. I would just rest until it feels better man. If there are any exercises that don’t aggravate it, then go for it, but at the same time I’m not an injury expert so take my advice with a grain of salt.
@@polarityfitness I appreciate your help. Resting sounds about right. I started training twice a week and Iv seen strength improvements already. So your methods are great and definitely something most people should do
Do you believe you will get to a point where you’re going to have to up the volume a little bit and maybe the frequency to start progressing again, upper and lower twice weekly seemed to help me break a few plateaus going from a very low frequency
No, if anything I’ll reduce volume and frequency as I move heavier and heavier weights to allow for adequate recovery and more consistent strength gains. The answer is almost always to do less rather than more from my experience. I’ve never had success adding, only subtracting.
I can't imagine training deadlifts more than once a week. Every seven days at best. I think some lifts do require a bit more frequency if you want to get better at them but others can be trained infrequently. Listen to your body.
Science giving us proof that higher frequency training is best for naturals. We dont grow on one time a week because we dont take steroids,anabolics, drugs
3 days a week Legs Mon Press Wen Pull Fri is old school tried and proven read an old copy of Powerlifting USA magazine or get and read Brooks Kubik's dinosaur training book or his strength training notebook
Agree that 3-4 days is often the best for natural lifters, but hard disagree on the anti science take. Meta studies are valuable and it doesn't matter who references them, that doesn't change their validity. Found it weird that in on one hand you're against respecting studies when inconvienent, but then say central nervous fatigue has been debunked. Why listen to that rebutal? Because it confirms your current position? You gotta be an evidence based person or not instead of cherry picking the studies you want to follow based on "how strong the people who reference them are" or "whether it aligns with your existing beliefs".
Anyone who continues to keep researching what it takes to build a great physique naturally is trying to either rip people off or avoid simple truths. The reality of natural physique building is extremely simple: progressive poundage in good form on big basic exercises. Nobody needs all these studies, they just confuse people and are in reality preventing gains from being made by swaying people away from what they need: simple, abbreviated training programs dominated by basic exercises with progressive poundage in mind at all times. I agree about my incongruency in this video with regards to referencing studies, you're right on that.
This way of training was considered normal in the 90s & early 2000s. Training each muscle once every 5-8 days. People had amazing results with it, frequency training is just a fad and will die soon
100%, I'm not sure if it'll die because there's always someone spewing bullshit but this is the best way for sure. I've made great progress on an even lesser frequency for some lifts.
@@polarityfitnessScience giving us proof that higher frequency training is best for naturals. We dont grow on one time a week because we dont take steroids,anabolics, drugs
When you're following this lower training frequency, it's a small time commitment and you can focus more on the other areas of life. That's what Polarity Fitness is all about.
What a BS. High frequency is best for naturals. Since I train three times every muscle a week, i grew most. Many are now training 5 times a week every muscle, mon-fri, only two sets a day, but are growing like crazy.
Well me and loads others grow faster using a high intensity, low volume method. Have you ever actually tried this training method and training to TRUE failure? Probably not.
@@tomowen9412 I have done high intensity training for 6 months, i gained but also hit a plateaus after month 3. And push to failure make me feel tired, achy. I do high frequency training for 6 months i learned from weightlifters professional, using a volume wave system i added 20kg to my squat 10kg on bench press 15kg on my barberll rows during my 5 months of training. When i trained using HIT i barely added 5kg to the bar on every lifts and i feel like shit. High frequency allow me to train and feel good all the time.
I like doing 10-15k steps per day, but if you like running, I'm sure that would work too. I would probably try to keep things very relaxed on the days when you don't run or lift in order to recover from the impact of running.
@@dwaynecunningham2164 I definitely believe it has its place for overall health. I myself am not big into running lol but I think if you enjoy it then 100% do it. That's actually a good question, I'd try both and see which affects your lifting and recovery the least. I do boxing once a week and find putting it on the same day better, but it's only 45 minutes. A 5K run is a different story.
No the fuck it isn't. Low Frequency is simply less work, most humans can recover in one night. These are just excuses to do less. Buck up. Go everyday. Dedicate yourself, eat right and you will build muscle. Doing less work is just doing less work.
on the contrary, the stress from near maximum intensity days every day can actually be counterproductive due to the sheer stress it causes on the nervous system, though a 5-day split still works for most people. Not that I disagree entirely with your point, but different training for different types of results is important
Less is more, my friend. If you can recover in one night then you don't know what hard training is. If you're not using drugs, this is simply not attainable if the goal is progressive weight on your big lifts. Not training using conventional bodybuilding routines is in no way a measure of a lack of dedication to training. Dedication to results is what counts most, not dedication to mere gym attendance.
@@DackDavenport That's the other side of the equation. Not only is a lower frequency better for results but it allows you to let fitness coast in the background of your life without obsessing over it.
@@Malusmiser If you're actually training with near maximum intensity you wouldn't be able to get stronger training that often. The problem in general is that most people don't actually know what effort is in the gym, and the average person in the gym thinks his failure point is what's actually at least 3 reps shy of it.
It all sounds logical but in reality this low volume, low frequency approach will quickly stop working once newbie gains dry up. The reason is simple. When you're new to lifting, muscle protein synthesis is raised for several days. But as you become more advanced it becomes less pronounced and can even be flatlined in as little as 12hrs. Steroid users never have this problem as their levels are synthetically raised 24/7, which is also why the majority of pros only train bodyparts once a week they simply don't require further stimulus. Natural lifters don't have this luxury. For naturals to continue making progress they need to do the exact opposite. They need higher frequency but low volume to mitigate the lowered muscle protein synthesis. The only well known training system I've come across that accomplishes the issues that effect natural lifters is Graham Haycocks Hypertrophy Specific Training (HST). I've used every training system under the sun over several decades and nothing comes close to it.
its more the other way around if youre a beginner you can do 3x a week frequency because youre weak af and recover just fine but once u get strong you need more rest between session no way i do a set of deadlift now with 405 and then doing squats 48 hours laters lol
@@hanskazan7403 This is true. I trained like a maniac when I was novice, 20-30 sets for some bodyparts everything to failure, doing PPL 2x week. I got away with it for my first year and then I crashed hard and started feeling real overtraining symptoms. Now I do around 4 sets per week for everything 1x week and experimenting with 2 sets 2x week but I feel its becomig too much also.
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Hope you guys enjoyed this video! let me know in the comments below if you did. Make sure to grab my natural muscle-building checklist to make sure you're attending to the key fundamental principles of building your physique drug-free. GRAB IT HERE: www.polarity-fitness.com/the-ultimate-13-point-natural-muscle-building-checklist-89024637/
Congrats bro, great knowledge and philosophy. I've been an adept of progressive overload for 4 years, with some layoffs due injuries and work. But always had some incredible results with high intensity and low volume training. Now, progressing on my main lifts I feel I NEED more days off. I never train two consecutive days, and I take like 48h to 72h for my next workout. I kinda "feel it" and when I hit the gym, I'm always fresh, recovered and progressing week after week. Best of all, I have more time to work, earn money, play the guitar, rest, enjoy family. High intensity, low volume, low frequency is the key guys, focus on increasing the weight on the barbell for your compound movements and REST.
Thanks bro. You got it spot on! more effective for gains and for leading a well rounded life!
I’ve lowered my frequency, and with that, I’ve noticed my sets are WAY more intense and have greater energy . I’m on a 3 day split: Legs, Chest/Front n Side delts/Tri’s, Back/Bi/Rear delts. Thanks for the advice g. You a real one.
Thanks brother👊 Quality over quantity.
I train high frequency HIGH intensity LOW volune but very carefully. I do:
Shoulders / Triceps
Back
Neck & Abs
Chest / Biceps / Forearms
Legs
- rest
REPEAT
Every exersice is programmed carefully with just 1 set per exersice done to, well. Usually triple drop set if It's a single exersice for the muscle like shoulder press, lateral raise, bicep curl. If It's something like chest so incline and flat, I do a single drop set only.
pretty crappy split man@@Jarnokor
3 days a week is a great program, you can train everything you need and will still have enough time for work, studies and leisure.
You know what? You’re right. As I understand this, overtraining, training to failure, overlapping is still comes down to the CNS. If I’m pushing myself on a leg day, it looks like it’s so fucking taxing on the system as a whole there’s no way I’m going to achieve progress on the next days. Regardless of which muscle I want to train. Literally the body says “take a step back mate”. I’m starting to realize going to the gym with the soreness and saying “it’s in other bodypart it doesn’t matter” mentality doesn’t work. Even with proper nutrition and sleep the general fatique is still there deep down.
4:15 to be fair, Eric trexler, Eric helms, anyone at 3dmj, Steve hall, Jeff nippard and many more in the science based community all got much more muscle than you or I. However, i do agree that progressive overload is king and if you're improving on low frequency/volume, keep at it. It's the most efficient way to get results and a big plus is that you don't need to deload and will likely avoid injuries. It's the most sustainable way to train. Sustainability is the key to long term improvement. Keeping working out fun and something you look forward to. Make working out part of the lifestyle and not the other way around.
Yes and goeffrey verity schoffield as well. The question is are these athletes natural ? and if yes then it is a matter of genetics. I have 29 years of lifitng experience and i tried almost everything. Low frequency is the only thing that works for me, so maybe it is because i have bad genetics. when i do a movment like squat or bench press 2 a week, i got aches in my joints and i don't progress in term of strength and in a couple of sessions i am overtrained. When i do them once a week or less, then everything is better, i recover completely, i gain strenght and muscle. How those guys could workout so much and recover is an enigma for me.
@@Wealth.is.Health ruclips.net/user/liveWZinfTpGe3o?si=fxz1xxzb4NDSu0_o
@@toshiamata"they must just not actually be natural, and if they really are, then they must just have really good genetics" is such a toxic line of reasoning ngl
I agree w your philosophy.
I train pretty much the same I just add in practicing form sessions between sessions to stay dialed in and make sure my activity level/ mobility work is kept at a quality standard in between sessions.
Great content man.
Keep it up.
Thank you bro! you know what's up.
Best advice I heard in a long time.
I do legs every 12 days or so, and upper body every 8-10 days. Deadlifts I never do anymore, partly because its a both upper/lower exercise and partly im older and im afraid for my lower back.
Very interesting take! In my experience, i found out the opposite to be true. I progress most on a 6 day of week of 20 min each. I do a push, a pull and a leg exercice each day. I always come fresh, i don't do too many sets. And even if i miss one session, it's not the end of the world. Plus i see progress faster strength wise when i practice the lifts often
Makes sense. Thank You. Just saw a video by Bromley on SRA Curves and CNS adaptation. Basically concluded the same - 10-11 day cycling for deadlifts works for him too.
Yep!! You’re most welcome bro :)
This dude seems kinda based and for the moment I feel like if I kill myself 4x a week recovery just wont be what it needs to. I do 3x a week and go nuts and heavy and all in the main lifts plus some accessories. I get stronger, currently super happy with where I am strength wise
That's what's up bro! keep at it👊
I found this video because I just started lifting heavy full body once. Week after doing 3-4 days a week for 4 years . I have been getting stronger every week. I was plateaued lifting multiple days a week… I feel amazing at the gym now.. I never would have thought I could only go once a week because I love the gym… Now I am addicted to how beast mode I feel working t hard once a week
Finally someone who speaks facts
Only person on RUclips spitting real knowledge
Thanks brother💯🤝
Phil Hernon who won the overall at the 1995 NPC MR USA show trained each body part everyday doing one set to failure (Didn't count warm up sets) he would only use compound movements and would take a day off when needed. Look him up always on of the thickest bodybuilders around .
so you are advocating bro splits?
I believe there are some naturals, science based guys who look pretty impressive. Eric Helms is one. The are others with like him over at "3d muscle journey" he has a PhD and is jacked. JEFF ALBERTS is natural been bodybuilding for approx 35 years. Super great guy, very humble... You should check out those guys, especially Jeff. I'd be curious to see what you think. By the way, Jeff trains with a low volume, 3 days/week schedule similar to what you preach.
I'm familiar with Eric Helms. But of course, what I said is a general statement, there are definitely exceptions to that rule. Definitely, the guys preaching the 3x per week intelligent training for naturals are legit, but there are so many caught up in the bodybuilding mindset.
I’ve been implementing your low frequency training for a while now. I’ve noticed it works extremely well for squats and deadlifts. Would you say in the beginning squat and deadlifts progress really quickly and upper body lifts take a while to catch up
Yeah. Upper body lifts take longer and they’ll never be close to what you lift in squats and deadlifts.
Currently my deadlift is 265 for 6, squats are 200 for 6, bench is 135 for 6, and Ohp is 90 for 6
Your the single biggest RUclipsr who has helped me gain confidence in joining the gym. Not many fitness influencers that cater to men with long hour shifts and family.
Can I get a basic workout plan from you site?
Glad to hear that bro! If you go to my website I have a free version of my minimalist muscle-building program.
High frequency can work very well but you need to lower the volume. You can progress every other day that way with your big lifts as long as intensity is high enough. Leroy Colbert used to train that way. Full body workout every other day which means you progress about 180 times during 1 year. For me it is 5 all out sets which consists of 1x squat, 1x hinge, 1x push, 1xpull, 1x leg raise. Everything works if you know how to modify variables. My 2 cents
Definitely. However, there needs to be a level of conservatism involved when training with a high frequency. When I train, I can't help but bring max intensity so high frequency is a recipe for disaster. The other thing to mention is that I'm also a big believer in limiting gym time and promoting the idea of not living in the gym and embracing that it's just one piece of the pie.
@@polarityfitness I get that but as I said i train with max intensity. That's why I am able to do only 5 sets every other day. Leroy Colbert did his old school high volume workouts every other day and I took that but instead I focused on intensity. I split workouts like Leroy Colbert but I do my workouts like Dorian Yates if that makes sense. Never experienced anything better and trust me I tried a lot lol
@@pastafresca2073 Actually many people including myself tried this approach for many years (leroy colbert method) and it didn't work. Maybe it is because of genetics. When i do a movement 2 or 3 times a week even with low volume like 3 sets, i have aches in my joints and i quickly overtrained. When i do the movement once a week or less, the magic happens and gain strenght and muscle. I don't know the answer but i think it is because of genetics, everybody is different but for most people a lower frequency works best. Leroy colbert has great knowledge but if you listen to all his videos you'll see that sometimes he is contradicting himself. he was doing 10 to 20 sets a bodypart per sessions and he advised doing 3 to 6 only, he is preaching full body every other day, yet he was doing a half body most of his carreer.
5sets for every movement pattern?
So funny, because I have been doing singles and doubles for 2-4 sets, once per week on bench, and once every 2 weeks for squat and deadlifts. And I just keep making progress workout after workouts. This is as low frequency, low volume, and low reps as you can go. And yet I still making progress
are we talking physique progress or strength progress tho
As someone who has experience with this subject I agree my self more hasn't equaled better it's made me more sore then produce results
For me, it's the exact opposite. As long as I strategically limit the amount of work I do each session, hitting most muscles three times a week works best for me.
For sure man, whatever you enjoy best. I'm just saying that it's unnecessary for most people to train like that when they can get the job done by doing each muscle 1x per week, or even less if the intensity is high.
What’s your program look like?
@@steelphantom9105 Check out these 2 articles, they both have full workout programs. I rotate between these:
www.polarity-fitness.com/lean-bulk/
www.polarity-fitness.com/low-volume-training/
A muscle group can't recover in 2 days.
been inspired by your ideas. what do you think about a routine like this?
wednesday: squat, bench, pullup,
Saturday: squat, bench, upper body push
sunday: deadlift, upper body pull
Not bad bro. If you can, I'd try to train on non-consecutive days, and you're probably going to find that training the squat and bench twice per week is gonna be a bit much.
I have a couple free programs that my followers are getting great results on, have a look, they're at the bottom of each article:
www.polarity-fitness.com/low-volume-training/
www.polarity-fitness.com/lean-bulk/
@@polarityfitness Thanks for the reply. I train on both days on the weekends because i got work on the weendays. Free programs look great!
Do mon,wed,fri. No-one trains on Sunday. Do Stronglifts workout instead of making stuff up.
Didn’t you talk about 2-3 fullbody workouts a week?
True. . I did one body a week . Worked it hard . Git strong and thick. Stooed working out for years. . Teied high reps more often and barley getting stronger
Good information...
Don’t get me wrong. I completely agree with you that low frequency training is ideal for naturals. But why is it that you see so many people who have good results who don’t do this. Almost nobody trains the way you preach,yet they still build muscle and strength doing ppl, starting strength, body part splits etc
“Many people” are 9 times out of 10, on drugs, or genetically gifted. What I preach is simply the best way to train as a drug free lifter and I’ve tried all different methodologies. Especially if you’re someone who doesn’t want to be a gym rat and wants to work on other areas of life, nothing compares to my philosophy.
Because everyone believes more is better and dish out a bunch of junk reps/sets
Most fitness influencers take drugs or lie about using. From a science point of view it makes sense your body gets desensitized to training just saying
@@slayer6512 Do you think goeffrey verity schoffield is not natural ? i am following him and he seems honest, yet he is training everyday with 3 day split. I know for me, i tried everything and low frequency is the only thing that works (i have 29 years of lifiting experience). I cannot do a movment more than once a week without overtraining or having aches in my joints. Or is it that those guys like goeffrey are genetically gifted ?
Just because something isn’t the best, doesn’t mean it won’t work either. In most cases, people who have been training for 15+ years are going to have results regardless of training style, but I guarantee there’s not too many people training 3 hours a day 6 days a week for 15+ years
Nice video bro.
Thank you bro!
would you be up to doing a vid on your home gym trying to build one and suggestions
would be appreciated thnx
I’d say all you need is a power rack with a chin up bar, barbell and plates, a bench, and adjustable dumbbells. That’s all I used to build my physique. You can add some micro plates and a dip attachment to that.
@@polarityfitness Agree 100%. Only things I'd add would be some resistance bands for assisted pull ups if you can't do bodyweight yet, eventually a belt you can attach extra weight to, and an ab wheel roller.
@@mattsalvatore3193 True, I forgot to mention ab wheel rollout and chin up/dip belt.
and what kind of training you do when recovering from the lifts?
I like going for walks on my off days.
@@polarityfitness Nice
I injured my elbow , so Is there a way to work around the injury. Should you rest or just lift lighter?
I would rest for a bit, and then slowly try working around the injury and performing movements that don't aggravate it. Be cautious tho because trying to train too soon is almost always gonna set you back further. How'd you injure it?
@@polarityfitness I injured it at work. I picked up a heavy box and stacked it high in the truck and I felt this painful pinch in my elbow.
@@DurronsWrld Fuck man, sorry to hear that. I would just rest until it feels better man. If there are any exercises that don’t aggravate it, then go for it, but at the same time I’m not an injury expert so take my advice with a grain of salt.
@@polarityfitness I appreciate your help. Resting sounds about right. I started training twice a week and Iv seen strength improvements already. So your methods are great and definitely something most people should do
@@DurronsWrld My pleasure, and I appreciate that bro!!
Do you believe you will get to a point where you’re going to have to up the volume a little bit and maybe the frequency to start progressing again, upper and lower twice weekly seemed to help me break a few plateaus going from a very low frequency
No, if anything I’ll reduce volume and frequency as I move heavier and heavier weights to allow for adequate recovery and more consistent strength gains. The answer is almost always to do less rather than more from my experience. I’ve never had success adding, only subtracting.
I would love if you made a video on strength standards.
That's one of my next videos, should be dropping this coming week😁
Looking forward to it bro
I can't imagine training deadlifts more than once a week. Every seven days at best. I think some lifts do require a bit more frequency if you want to get better at them but others can be trained infrequently. Listen to your body.
So how come I get stronger faster doing fullbody 3 times/week instead of onece a week natural ?
Are you doing a hard physical job 9-5 because if you aren't that's probably why 😂
@@danielmillward9947 Yes I do have a physical job
Science giving us proof that higher frequency training is best for naturals. We dont grow on one time a week because we dont take steroids,anabolics, drugs
3 days a week Legs Mon Press Wen Pull Fri is old school tried and proven read an old copy of Powerlifting USA magazine or get and read Brooks Kubik's dinosaur training book or his strength training notebook
Very interesting philosophy and practice, definitely not a "science based optimal program". Props for originality and thinking outside the box🧠
Thanks bro. This is how they did things in the pre-steroid era.
Agree that 3-4 days is often the best for natural lifters, but hard disagree on the anti science take. Meta studies are valuable and it doesn't matter who references them, that doesn't change their validity. Found it weird that in on one hand you're against respecting studies when inconvienent, but then say central nervous fatigue has been debunked. Why listen to that rebutal? Because it confirms your current position? You gotta be an evidence based person or not instead of cherry picking the studies you want to follow based on "how strong the people who reference them are" or "whether it aligns with your existing beliefs".
Anyone who continues to keep researching what it takes to build a great physique naturally is trying to either rip people off or avoid simple truths. The reality of natural physique building is extremely simple: progressive poundage in good form on big basic exercises. Nobody needs all these studies, they just confuse people and are in reality preventing gains from being made by swaying people away from what they need: simple, abbreviated training programs dominated by basic exercises with progressive poundage in mind at all times. I agree about my incongruency in this video with regards to referencing studies, you're right on that.
This video is wrong, just wrong. No one should have their curtains wide open like that when it's dark outside.
Excellent training advice though! :)
Hahaha, thanks brother🙏
This way of training was considered normal in the 90s & early 2000s. Training each muscle once every 5-8 days. People had amazing results with it, frequency training is just a fad and will die soon
100%, I'm not sure if it'll die because there's always someone spewing bullshit but this is the best way for sure. I've made great progress on an even lesser frequency for some lifts.
@@polarityfitnessScience giving us proof that higher frequency training is best for naturals. We dont grow on one time a week because we dont take steroids,anabolics, drugs
Working two jobs....dienst help either
When you're following this lower training frequency, it's a small time commitment and you can focus more on the other areas of life. That's what Polarity Fitness is all about.
What a BS. High frequency is best for naturals. Since I train three times every muscle a week, i grew most. Many are now training 5 times a week every muscle, mon-fri, only two sets a day, but are growing like crazy.
So true i find that higher frequency give me more rebust growth.
Well me and loads others grow faster using a high intensity, low volume method. Have you ever actually tried this training method and training to TRUE failure? Probably not.
@@tomowen9412 i have tried Dorian Yates Blood n Guts and Mike Mentzer Ideal routine. High frequency is just better for me
@@tomowen9412 I have done high intensity training for 6 months, i gained but also hit a plateaus after month 3. And push to failure make me feel tired, achy. I do high frequency training for 6 months i learned from weightlifters professional, using a volume wave system i added 20kg to my squat 10kg on bench press 15kg on my barberll rows during my 5 months of training. When i trained using HIT i barely added 5kg to the bar on every lifts and i feel like shit. High frequency allow me to train and feel good all the time.
Science telling the opposite
A lot of trainers ,and science saying the opposite. Jeff Nippard for example
No science says otherwise.
@@Black-Circle Jeff Nippard is all about science based methods
@@anderola and the science is not good
@@Black-Circle Yep right 🙄
@@anderola he 5 foot and tiny
Bro do u even lift
I’m actually a synchronized swimmer.
Dude where would cardio fit into your philosophy? I like running 5k twice a week.
I like doing 10-15k steps per day, but if you like running, I'm sure that would work too. I would probably try to keep things very relaxed on the days when you don't run or lift in order to recover from the impact of running.
@Polarity Fitness thanks dude. Better to run same day I lift or on an off day? Much controversy about cardio and lifting.
@@dwaynecunningham2164 I definitely believe it has its place for overall health. I myself am not big into running lol but I think if you enjoy it then 100% do it. That's actually a good question, I'd try both and see which affects your lifting and recovery the least. I do boxing once a week and find putting it on the same day better, but it's only 45 minutes. A 5K run is a different story.
@Polarity Fitness Thanks King. Nice to know you are a warrior as well.
No the fuck it isn't. Low Frequency is simply less work, most humans can recover in one night. These are just excuses to do less. Buck up. Go everyday. Dedicate yourself, eat right and you will build muscle. Doing less work is just doing less work.
on the contrary, the stress from near maximum intensity days every day can actually be counterproductive due to the sheer stress it causes on the nervous system, though a 5-day split still works for most people. Not that I disagree entirely with your point, but different training for different types of results is important
Just go every day forever. Make it your whole life and identity.
Less is more, my friend. If you can recover in one night then you don't know what hard training is. If you're not using drugs, this is simply not attainable if the goal is progressive weight on your big lifts. Not training using conventional bodybuilding routines is in no way a measure of a lack of dedication to training. Dedication to results is what counts most, not dedication to mere gym attendance.
@@DackDavenport That's the other side of the equation. Not only is a lower frequency better for results but it allows you to let fitness coast in the background of your life without obsessing over it.
@@Malusmiser If you're actually training with near maximum intensity you wouldn't be able to get stronger training that often. The problem in general is that most people don't actually know what effort is in the gym, and the average person in the gym thinks his failure point is what's actually at least 3 reps shy of it.
Broscience
It all sounds logical but in reality this low volume, low frequency approach will quickly stop working once newbie gains dry up. The reason is simple. When you're new to lifting, muscle protein synthesis is raised for several days. But as you become more advanced it becomes less pronounced and can even be flatlined in as little as 12hrs. Steroid users never have this problem as their levels are synthetically raised 24/7, which is also why the majority of pros only train bodyparts once a week they simply don't require further stimulus. Natural lifters don't have this luxury. For naturals to continue making progress they need to do the exact opposite. They need higher frequency but low volume to mitigate the lowered muscle protein synthesis. The only well known training system I've come across that accomplishes the issues that effect natural lifters is Graham Haycocks Hypertrophy Specific Training (HST). I've used every training system under the sun over several decades and nothing comes close to it.
Can you tell me more about or even send it to me about Graham's training method?
its more the other way around if youre a beginner you can do 3x a week frequency because youre weak af and recover just fine but once u get strong you need more rest between session no way i do a set of deadlift now with 405 and then doing squats 48 hours laters lol
@@hanskazan7403 This is true. I trained like a maniac when I was novice, 20-30 sets for some bodyparts everything to failure, doing PPL 2x week. I got away with it for my first year and then I crashed hard and started feeling real overtraining symptoms.
Now I do around 4 sets per week for everything 1x week and experimenting with 2 sets 2x week but I feel its becomig too much also.
And yet, ive been lifting this way for years, and its working great.