I've been using this method of training twice a week for a couple of months now. My biggest take is how fresh I approach each session. There's no such thing as bad gym days now and each session i'm progressing, through both reps and weight. It's also super easy to fit to a busy schedule.
Anytime you change or modify your program you will feel something positive, like for example if you are doing 2 days a week and you go to 4 or 5 days a week you will feel that workouts are short and good and you will gain strength with time your mind gets adapted and you will feel like progress is slowing down, then when you again go back to training 2 days a week you will feel great cause of more recovery days and will get positive adaptions for few months. But if you keep doing this your body will just be in a cycle and you will just waste years without making any progress. I know i did. So every reasonable program works, people achieved great results doing 2 days of training and also 6 days of training, we just need to pick one that is sustainable for us and stick to it.
Love the chill content dude. Im currently doing a 3day HLM split, first day with hard exercises with heavy weights, the second day I do isolations and joint friendly movements with light weights and higher reps and the last day I do a "softer" hard day with other compounds that are easier and a bit lighter. Works wonders and has helped me break through plateaus.
Even though I train 4 days upper lower and do conditioning 2 days a week and soon MMA, not very minimalist haha, I still love your content because of how real and genuine it is. Right now I'm training to be a firefighter but I suspect my training routine will resemble yours quite a bit when my life gets busier down the line. Keep the content coming man 💪
But this method is only applied with experienced lifter, because beginner tend to not push as close to failure compared to experienced lifter, you might think you achieved failure but you have a couple more, the goat of HIT even use “crystal” to be more focus meaning he can get more close the failure and trigger the growth mechanism with just one set. With more volume, there is more chances (sets) to get to the failure point + you can practice with your technique more.
100% agree on the technique. I'm on 2 days now but I ran novice programs with linear progression in the past that had me squatting 2-3 times a week. Only works for a while but the high practice of technical movements is needed to ingrain technique. Now I can come from a lay off and not have to worry much about remembering how to do the movement
Has anyone ever thought about it, if you really went to complete failure in the squat, you would stay - in the squat. The same goes for the bench, with a complete failure the barbell stays on your chest.
I agree with the 2 days per week minimalistic approach . But am afraid we need to be on a caloric deficit / maintanence during the off days to keep the fat off and stay shredded . Correct me if i am wrong .
You just burn a little less in your off days so you can estimate the average calorie intake accordingly. A workout doesn't burn that much calories anyways. You still want to eat in a surplus if you want to gain muscle.
hey rio, have you ever heard of dr. pak's "minimum effective dose" science-based method? i'd be curious about your thoughts on it because i think you'd actually really vibe with it. there's a short on his channel that's just a montage of footage of him working out that should give you a pretty good idea of how serious he is he's basically promoting something very similar to polarity fitness except instead of selling it as a main training modality it's more like a tool on a bodybuilders belt. he figures anyone strapped for time who can manage to get in and out of the gym in ~30 minutes would be able to walk away with something like i think 75% but maybe even up to 90% of the gains they'd see running an "optimal" 4/5/6-day split. high volume low frequency definitely seems to make a lick of sense
He's training legs once a week, doing 2 sets of squats and 2 sets of deadlift, so only 4 sets per week. In my experience it's enough to gain strength and muscle. Might not be optimal, but definitely good enough
@@itamaravraham4068 But until what point is what I wonder? Do you reckon this really can get someone to advance levels of musculature and strength? Though homie looks phenomenal, his strength levels are still pretty intermediate (I don't squat, but my RDL right now 300x8, and that's still not advanced. I'm aiming for sets of 405). Doing more that bare minimum of volume (closer to 10-12 sets) seems to be more common in advanced trainees, and every powerlifter coach would tell you that some volume is required to progress your lifts at some point. What do you think?
@@kidbrown2010 i'll chime in if that's okay... If your goals are to move weight, maybe even compete or show up at a meet, you'd be better off running a powerlifting program, honestly. Polarity's philosophy is intended for busy men to be able to look good and lift decent weight at the most important compound lifts without having to live in the gym per se. I'm personally a doctorate student otherwise known as a bookworm so i'm happy with intermediate levels of strength and a decent lean physique. Then again i'd be a weakling at a power meet so depends on your goals... That being said, I personally feel that the top set/back off set method he recommends works well to yield results for an extended period of time. I've ran NLP programs like Starting Strength in the past and beyond the 3-4 month mark it becomes ridiculous, you stall hard and your CNS is fried.
@@kidbrown2010I got advanced also doing low Volume. Got my Conventional Deadlift to 485x1, 396x7. Squat to Depth got to 419x1. I would do 1 top set of Deadlift (3-6 reps) once a week. Back Offs were usually 2x3 of a Deadlift variation with like 80%, so pretty heavy but still a couple reps in the tank. Squat was usually Top set 1-5 reps and then like 2x5 with maybe 70%. Squat and Deadlift were on different days. I would try to do more, but often I would skip any other work. The staple Squat and Deadlift workouts were enough for me. Johnnie Candito has a general strength workout on his channel from like 10 years ago that he said was a staple for building general strength and muscle. It was once a week. Squat 3x6 and Deadlift 2x6. That's it. But we're talking chasing PR's on those numbers EVERY week. Rest times 10-20 minutes per set. Candito was Squatting 450+ for 3x6 and Deadlifting 500+ for 2x6 on those workouts 10 years ago. I don't think you even need to push that hard to get an advanced lower body. Even doing 5-8 minute rest periods, and conceding some effort on the Back Off sets is fine. If you put everything into the first top set of 4-8 reps on the Squat and Deadlift/RDL, and you progress those every week, you'll do just fine. I don't think aiming for 1x4-8 with 400lbs on Squat and 450-500lbs on Deadlift is unrealistic. Granted, such a program works best for medium periods of time. When you're really serious about your Lower body, run this for 2-5 months with a Deload every 4th week, aim to add like 20-40lbs on your 4-8 rep Max in those 2-5 months, and then take a nice long break from it where you focus on Upper Body, and for Lower Body maybe you do more maintenance type work, make sure mobility is good, do some Hamstring Curls/Leg Extensions/Calf raises/Abductor/Adductor work to make sure you stay well balanced and healthy. You will only need to do 3-6 such phases before you have advanced numbers and size (assuming you're already intermediate when you started, otherwise you have no business doing something like this in the first place), so no need to rush. I think Polarity fitness just doesn't care much for legs. Makes perfect sense, for aesthetics there isn't much need to go beyond intermediate. Kinobody is special in that he was upfront about leg size being irrelevant for his goals. I think many intermediate lifters would enjoy officially putting legs on maintenance mode to focus more on upper body. Do some cardio, do some Plyos (not just intensive Plyos, but also ones for rhythm, deep tier Plyos etc.), do some light machine work and chill.
tried to find your maintenance level and cut that down a bit. Someday you might find tired and dont want to eat, just skip it because thats the easy way to be in a calories deficit😅. Thats work for me
you lift too light. at least three plates for reps on squat n rdl can be considered as high intensity at least. with that weight its hard to feel the high level of intensity. You need to get there to get maximum output with little effort.
@@iker8010three plates on squat n 4 plates on deadlift considered intermediate in natuRal community really. Most of the guys here dont lift these numbers at the same time they wanna grow so u dont understand where im coming from. Until u get there, its just a pxxxxy games wit puxxy weight. U get it now?
That's what I have been saying about this joker for a while. Not being harsh but he claims advanced lifting but puts out small numbers. It's an insult to advanced lifters who pull press and squat big boy weight.
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I've been using this method of training twice a week for a couple of months now. My biggest take is how fresh I approach each session. There's no such thing as bad gym days now and each session i'm progressing, through both reps and weight. It's also super easy to fit to a busy schedule.
keep it up bro
@@SinenHadjali thank you my brother
@@iker8010what’s the split brotha ? If u don’t mind me asking
Anytime you change or modify your program you will feel something positive, like for example if you are doing 2 days a week and you go to 4 or 5 days a week you will feel that workouts are short and good and you will gain strength with time your mind gets adapted and you will feel like progress is slowing down, then when you again go back to training 2 days a week you will feel great cause of more recovery days and will get positive adaptions for few months. But if you keep doing this your body will just be in a cycle and you will just waste years without making any progress. I know i did. So every reasonable program works, people achieved great results doing 2 days of training and also 6 days of training, we just need to pick one that is sustainable for us and stick to it.
Mind to share your numbers?
Bro is jacked!! Big inspiration!💪🏼
Love the chill content dude. Im currently doing a 3day HLM split, first day with hard exercises with heavy weights, the second day I do isolations and joint friendly movements with light weights and higher reps and the last day I do a "softer" hard day with other compounds that are easier and a bit lighter. Works wonders and has helped me break through plateaus.
Even though I train 4 days upper lower and do conditioning 2 days a week and soon MMA, not very minimalist haha, I still love your content because of how real and genuine it is. Right now I'm training to be a firefighter but I suspect my training routine will resemble yours quite a bit when my life gets busier down the line. Keep the content coming man 💪
The Upper / lower split seems Like a good Choice, iam gonne give This a try 😮
Agreed Ive ben saying this for 20 years
Ive done low volume high intensity for years. My split is push, pull, off, legs, off, repeat . Perfect amount of rest
Good vid man. To many people nust waste time and money
Dude. Haven't been able to get more than 8 reps of 240 on flat for two weeks, so added two half pound microplates and did 8. Thanks for the advice.
But this method is only applied with experienced lifter, because beginner tend to not push as close to failure compared to experienced lifter, you might think you achieved failure but you have a couple more, the goat of HIT even use “crystal” to be more focus meaning he can get more close the failure and trigger the growth mechanism with just one set. With more volume, there is more chances (sets) to get to the failure point + you can practice with your technique more.
100% agree on the technique. I'm on 2 days now but I ran novice programs with linear progression in the past that had me squatting 2-3 times a week. Only works for a while but the high practice of technical movements is needed to ingrain technique. Now I can come from a lay off and not have to worry much about remembering how to do the movement
Mike mentzer goat
Nothink to do with Mike Mentzer It’s Polarity Training a unique training system nothink like it in the world 🌎 Go buy his training Program 💰
15:44 Great advice right there. Words of wisdom.
Hey Rio, how much of a calorie surplus do you use when you bulk?
Actually you do upper/lower with 2 workout week or upper A/lower/upper B for 3 time a week?thanks
I’ve been valuing my sleep more than my workouts, night and day difference
Has anyone ever thought about it, if you really went to complete failure in the squat, you would stay - in the squat. The same goes for the bench, with a complete failure the barbell stays on your chest.
Exactly. Complete failure means it can only go down not up.
Should i train same muscle once a week
Dorian Yates 2.0
No it’s Polarity training, he came up with it all by his self. Go buy his training program 💰
I agree with the 2 days per week minimalistic approach . But am afraid we need to be on a caloric deficit / maintanence during the off days to keep the fat off and stay shredded . Correct me if i am wrong .
You just burn a little less in your off days so you can estimate the average calorie intake accordingly. A workout doesn't burn that much calories anyways. You still want to eat in a surplus if you want to gain muscle.
hey rio, have you ever heard of dr. pak's "minimum effective dose" science-based method? i'd be curious about your thoughts on it because i think you'd actually really vibe with it. there's a short on his channel that's just a montage of footage of him working out that should give you a pretty good idea of how serious he is
he's basically promoting something very similar to polarity fitness except instead of selling it as a main training modality it's more like a tool on a bodybuilders belt. he figures anyone strapped for time who can manage to get in and out of the gym in ~30 minutes would be able to walk away with something like i think 75% but maybe even up to 90% of the gains they'd see running an "optimal" 4/5/6-day split. high volume low frequency definitely seems to make a lick of sense
In your experience, do you think that 4 to 8 sets a week per muscle is fine?
He's training legs once a week, doing 2 sets of squats and 2 sets of deadlift, so only 4 sets per week. In my experience it's enough to gain strength and muscle. Might not be optimal, but definitely good enough
@@itamaravraham4068 But until what point is what I wonder? Do you reckon this really can get someone to advance levels of musculature and strength? Though homie looks phenomenal, his strength levels are still pretty intermediate (I don't squat, but my RDL right now 300x8, and that's still not advanced. I'm aiming for sets of 405). Doing more that bare minimum of volume (closer to 10-12 sets) seems to be more common in advanced trainees, and every powerlifter coach would tell you that some volume is required to progress your lifts at some point.
What do you think?
@@kidbrown2010 i'll chime in if that's okay... If your goals are to move weight, maybe even compete or show up at a meet, you'd be better off running a powerlifting program, honestly. Polarity's philosophy is intended for busy men to be able to look good and lift decent weight at the most important compound lifts without having to live in the gym per se. I'm personally a doctorate student otherwise known as a bookworm so i'm happy with intermediate levels of strength and a decent lean physique. Then again i'd be a weakling at a power meet so depends on your goals... That being said, I personally feel that the top set/back off set method he recommends works well to yield results for an extended period of time. I've ran NLP programs like Starting Strength in the past and beyond the 3-4 month mark it becomes ridiculous, you stall hard and your CNS is fried.
@@kidbrown2010I got advanced also doing low Volume. Got my Conventional Deadlift to 485x1, 396x7. Squat to Depth got to 419x1.
I would do 1 top set of Deadlift (3-6 reps) once a week. Back Offs were usually 2x3 of a Deadlift variation with like 80%, so pretty heavy but still a couple reps in the tank.
Squat was usually Top set 1-5 reps and then like 2x5 with maybe 70%. Squat and Deadlift were on different days. I would try to do more, but often I would skip any other work. The staple Squat and Deadlift workouts were enough for me.
Johnnie Candito has a general strength workout on his channel from like 10 years ago that he said was a staple for building general strength and muscle. It was once a week. Squat 3x6 and Deadlift 2x6. That's it. But we're talking chasing PR's on those numbers EVERY week. Rest times 10-20 minutes per set. Candito was Squatting 450+ for 3x6 and Deadlifting 500+ for 2x6 on those workouts 10 years ago.
I don't think you even need to push that hard to get an advanced lower body. Even doing 5-8 minute rest periods, and conceding some effort on the Back Off sets is fine. If you put everything into the first top set of 4-8 reps on the Squat and Deadlift/RDL, and you progress those every week, you'll do just fine.
I don't think aiming for 1x4-8 with 400lbs on Squat and 450-500lbs on Deadlift is unrealistic.
Granted, such a program works best for medium periods of time. When you're really serious about your Lower body, run this for 2-5 months with a Deload every 4th week, aim to add like 20-40lbs on your 4-8 rep Max in those 2-5 months, and then take a nice long break from it where you focus on Upper Body, and for Lower Body maybe you do more maintenance type work, make sure mobility is good, do some Hamstring Curls/Leg Extensions/Calf raises/Abductor/Adductor work to make sure you stay well balanced and healthy.
You will only need to do 3-6 such phases before you have advanced numbers and size (assuming you're already intermediate when you started, otherwise you have no business doing something like this in the first place), so no need to rush.
I think Polarity fitness just doesn't care much for legs. Makes perfect sense, for aesthetics there isn't much need to go beyond intermediate. Kinobody is special in that he was upfront about leg size being irrelevant for his goals.
I think many intermediate lifters would enjoy officially putting legs on maintenance mode to focus more on upper body. Do some cardio, do some Plyos (not just intensive Plyos, but also ones for rhythm, deep tier Plyos etc.), do some light machine work and chill.
i would say 8-10 is really good as long as u go to failure or very close to failure on each set
💪
💪❤💪😉
How come you're doing 265 for Squats and 275 for RDL's when last year you were doing 330 and 335 respectively?
💯 💪 💯
How to eat carbs during fat loss. Can I eat bread for ex?
tried to find your maintenance level and cut that down a bit. Someday you might find tired and dont want to eat, just skip it because thats the easy way to be in a calories deficit😅. Thats work for me
Busy men 🗿
brooo your looking biiggg u on the juice? haha kiding. but fr you got bigger
you lift too light. at least three plates for reps on squat n rdl can be considered as high intensity at least.
with that weight its hard to feel the high level of intensity. You need to get there to get maximum output with little effort.
hahaha ur funny
@@iker8010three plates on squat n 4 plates on deadlift considered intermediate in natuRal community really.
Most of the guys here dont lift these numbers at the same time they wanna grow so u dont understand where im coming from.
Until u get there, its just a pxxxxy games wit puxxy weight. U get it now?
That's what I have been saying about this joker for a while. Not being harsh but he claims advanced lifting but puts out small numbers. It's an insult to advanced lifters who pull press and squat big boy weight.
That is true, kinobody has a similar approach but atleast he is strong