@@williamrd14 too much volume and you're not going to failure just stopping at 5,..... why stop at 5? why not stop at 10reps when you cant push nomore.
Upper-lower-upper with horizontal push pull on monday, squat and rdl on wednesday and OHP and pullups on friday + 1-2 accessories a day for arms and hamstrings is all you need imo.
i'm sorry but i just don't feel comfortable at all with the idea of concentrically failing a free weight compound lift. 2-4 sets taken to 0-3 rir is fine by me haha
guys need to learn the difference between "enough" and "optimal" in studies. just because something is not optimal, it doesn't mean that you don't gain anything at all, it will just take longer until you have the same results.
Weightlifting 2 or 3 times a week, is good, but humans are meant to always active and moving, so walking, sports or other activity, I think. I think as we age, our metabolism doesn't decrease, our activity does. Movement is well-being.
They are also professional and their lives revolves around training and can focus on recovery. Many of them that work and have families also gravitate towards 3X a week max
4-6 days a week lifting weights is not realistic for most people. I've done it and it is absolute bullshit. Maximum maybe 4x days/week at most. Most people have a life, a career, school, other responsibilities etc. Where is the recovery training 6x days??? This is why most people training in the gym do not have impressive physiques. They have nothing to show for all their hard work.
tbf it's a lot easier to think that the single leading hypertrophy researcher in the entire world (iirc) would be able to give you more "optimal" hypertrophy training advice, on average, than literally any influencer of any variety and of any experience level ever
@@disintegrate10778-14 reps for what exercise tho? bench press? deadlift? tricep extensions? leg curls? for strength gains? for muscle growth? what is it? it can't be everything. i'm so sure different rep ranges would benefit different exercises for different purposes for different people. the concept of a universal "sweetspot" seems silly to me, idk why imo, the hypertrophy range of 5-30 is so wide and yet so straight that i would say just experiment with everything and then there's no reason not to stick with anything that works better than the last thing
Two times all you need, but just imagine doing ALL THE VOLUME at one day, considering you need to do this twice per week for optimized growth. I do four times, because this way I could split it into two workouts.
volume? huh? not when you're doing 1 max effort set to failure on each lift. more is not better. also 4 days a week splits... the body doesnt recover in parts.
@@Black-Circle but like are you actually training chest so hard that you can only train it once every 6 or 7 days? i mean really? if you aren't and you could actually be training chest every 4 or 5 days, then are you not leaving gains on the table? and if you are and you need a whole week not just to grow muscle but to repair muscle, then are you not still leaving gains on the table? it boggles the mind
even if he doesn't, my 2 cents would be that this is a great idea. a lot of muscle groups simply do not require 2-3 days to almost if not fully recover, and most of them are upper body muscle groups, both for pushing and for pulling. think biceps, triceps, maybe shoulders, definitely forearms splitting up your upper body volume could mean something like splitting up your upper body compound movements, like bench press and/or bent-over rows (horizontal movements) on one day then overhead press and/or chin-ups on the other (vertical movements) which could really help with not getting super fatigued from such high intensity workouts and then having to let your joints recover instead of your muscles, which is the opposite of what you want haha. your mileage may vary, but that's how i feel
@@polarityfitness i would elaborate upon this. you really should probably try to, over time, go deeper and deeper into a full-rom squat without it being uncomfortable. sticking with something like a 90 degree squat forever and ever just because it's all that's comfortable for you at first is no approach to muscular health. and besides, you're not going to the gym to be comfortable, i should hope, haha edit: dead-ass super serious about this, if you're squatting for quads then make sure you fucking cook your motherfucking quads. you kinda wanna not be able to squat again for at least 2 whole calendar days because if you can it means you might be leaving gains on the table. so i might even suggest finding out how deep you can before it becomes uncomfortable...and then squat just a little bit deeper than that
With all due respect, not swearing, would elevate your RUclips presence, by separating yourself from " Average", Lets strive as men,to always be a better version of ourselves.
This is your channel and swear all you want. I actually like that you toss in the occasional F-Bomb and comfortable being yourself. Keep up the great work!
My man i really really need you to answer after being Very very week last days And having sore shoulders , sore biceps , sore legs though last month i reached the 225bench and made new PRs I went to hospital , did all laboratory tests they asked for and it was normal and thaid you have nothing Watched your video about overtraining and it suits me , took about 10 days off but with minimal recovery, for how long does overtraining take to recover from? And is there any thing to take other than plenty of carbs and protein
He most certainly built it with more volume, but you can maintain a physique with less volume. I am stronger than him, do more volume and go to failure on a lot of sets, still I am a little bit smaller. There are people in my gym doing only small weights on machines and they are very big. The powerlifters on the other hand are way smaller than me but they move insane weights on the compounds. This guy is a scam artist in my opinion. He's building just another community based business on the undeniable fact that the fitness industry is fucked.
I dont think people understaned your training has to change to focusing in reducing fatigue as you advance in your lifting career. At the beginning stages you should do more volume and overall train differently.
@@sathingtonwilloughby6199 "He most certainly built it with more volume, " silly argument. so now he's training less please tell me why he hasnt lost size if he "built" it by volume if youre assuming muscle can only be built with a lot of volume and not 1-2 heavy sets?
@@Black-Circle All you need for what, for who, and how often, everyday, every other day, once a week, once a month? You cannot claim 1 set is all you need for every situation. There is also no one exercise for single muscle group that will grow all the muscle regions equally.
@@Jayyy967 that is WILD that explains why he thinks every bodybuilder takes steroids and why he thinks you need steroids to recover. puberty is basically steroids
@YeahTheDuckweed you do realize the majority of bodybuilders are on somthing. You can't compete with such a high level without taking drugs. Same goes for influencers they are also on drugs due to their brand revolving around their physique. The natural body building community is very small.
@@Chico11661 sorry, it’s true. Most people are doing it wrong. That’s why you go the gym and 99% of the people,all look the same without any changes in body comp. DIET is the key, exercise is secondary.
don't worry OP, i understand what you mean. i gotchu. everybody else is out here just reading your comment the wrong way. i know you don't mean that people can only diet and never train and still call themselves bodybuilders. i know what you really mean is simply that diet > training. and that's true
outdated powerbuilding bs. volume is king for muscle growth. i've been training for 2 and half years, 5-6 days a week splits and have a better physique than you besides chest. I've squatted 245 for 20 high bar and literally warmup with your RDL strapless. If you eat and sleep well, it's not hard to recover from intense workouts unless you have naturally low test
You’re actually both wrong lmao 2 is too low, but 5-6 days a week? That’s too much. The answer is 3-4 days a week. You’d get much better results like this.
@@radilev1996 From January-March, I worked every day, 50+ hours a week, and still went to the gym 5 days a week. I was able to keep up with my bulking diet of 4500+ calories a day, all food I cooked myself. It's not hard if you know how to manage your time. However, I'm not in a relationship nor do I have or plan to have kids, so I see your point. If i had a family with more responsibilities in life, I would probably go down to 4 days a week as well unless I get a home gym
FREE COURSE: Minimalist Muscle-Building Masterclass: www.skool.com/polarity-fitness-free/about
What do you think about 5x5?
@@williamrd14 too much volume and you're not going to failure just stopping at 5,..... why stop at 5? why not stop at 10reps when you cant push nomore.
Upper-lower-upper with horizontal push pull on monday, squat and rdl on wednesday and OHP and pullups on friday + 1-2 accessories a day for arms and hamstrings is all you need imo.
Exhale when you push. Don't hold your breath.
I stoped working out 3 years ago. What a liberation. I feel much better, better sleep, happier...etc
2 times a week one heavy set to failure is all you need! in the past 2 months i have made great gains and put on size.
Yessir!
i'm sorry but i just don't feel comfortable at all with the idea of concentrically failing a free weight compound lift. 2-4 sets taken to 0-3 rir is fine by me haha
guys need to learn the difference between "enough" and "optimal" in studies. just because something is not optimal, it doesn't mean that you don't gain anything at all, it will just take longer until you have the same results.
Weightlifting 2 or 3 times a week, is good, but humans are meant to always active and moving, so walking, sports or other activity, I think. I think as we age, our metabolism doesn't decrease, our activity does. Movement is well-being.
Bro, thank you!
Natural bodybuilders (wnbf) don't take steroids and train 4-6 days a week.
Trust in me bro 😂
They are also professional and their lives revolves around training and can focus on recovery. Many of them that work and have families also gravitate towards 3X a week max
@@turo3066 most of them are taking some shit
@@Luke41lol Definitely possible
4-6 days a week lifting weights is not realistic for most people. I've done it and it is absolute bullshit. Maximum maybe 4x days/week at most. Most people have a life, a career, school, other responsibilities etc. Where is the recovery training 6x days??? This is why most people training in the gym do not have impressive physiques. They have nothing to show for all their hard work.
What about bulking 😑? If workout 2 times?
uhhh cardio i guess
How many warm up sets?
Awesome guy 💯
Thanks dude!
@@polarityfitness Happy Friday from Palm Beach Florida!
As a critic of your channel I would find it very respectable if you made a Video addressing all the negative comments on other Videos.
Will try IT'💪
Awesome man!
So I assume you don't agree with Brad shoenfeld as he recommends 10 to 20 sets a muscle group a week. For me it's completely false.
a more realistic sweetspot for someone is 8-14 to maximalise. Even less if you dont care to get every single little ounce of gains.
tbf it's a lot easier to think that the single leading hypertrophy researcher in the entire world (iirc) would be able to give you more "optimal" hypertrophy training advice, on average, than literally any influencer of any variety and of any experience level ever
@@disintegrate10778-14 reps for what exercise tho? bench press? deadlift? tricep extensions? leg curls? for strength gains? for muscle growth? what is it? it can't be everything. i'm so sure different rep ranges would benefit different exercises for different purposes for different people. the concept of a universal "sweetspot" seems silly to me, idk why
imo, the hypertrophy range of 5-30 is so wide and yet so straight that i would say just experiment with everything and then there's no reason not to stick with anything that works better than the last thing
2 is all you need, for the average person, sure. 4-5 workouts is where the animals come out.
based
Two times all you need, but just imagine doing ALL THE VOLUME at one day, considering you need to do this twice per week for optimized growth.
I do four times, because this way I could split it into two workouts.
volume? huh? not when you're doing 1 max effort set to failure on each lift. more is not better. also 4 days a week splits... the body doesnt recover in parts.
@@Black-Circle but like are you actually training chest so hard that you can only train it once every 6 or 7 days? i mean really? if you aren't and you could actually be training chest every 4 or 5 days, then are you not leaving gains on the table? and if you are and you need a whole week not just to grow muscle but to repair muscle, then are you not still leaving gains on the table? it boggles the mind
The ending 😂😂😂
😂🙌
Hi,now you train 3 times a week?upper 1 off lower off upper 2 off off?thanks a lot 😊
even if he doesn't, my 2 cents would be that this is a great idea. a lot of muscle groups simply do not require 2-3 days to almost if not fully recover, and most of them are upper body muscle groups, both for pushing and for pulling. think biceps, triceps, maybe shoulders, definitely forearms
splitting up your upper body volume could mean something like splitting up your upper body compound movements, like bench press and/or bent-over rows (horizontal movements) on one day then overhead press and/or chin-ups on the other (vertical movements) which could really help with not getting super fatigued from such high intensity workouts and then having to let your joints recover instead of your muscles, which is the opposite of what you want haha. your mileage may vary, but that's how i feel
What’s your neck measurement bro?
Lol
why does being a bodybuilder mean taking steroids? i dont understand
Cuz the whole sport is dominated with steroid users. Natural bodybuilders are rare. The more roids you take the bigger you get.
@@jakebritton9709 blink and you'll miss it. you just said that natural bodybuilders exist
Dude! How do you know how low to go on squat? Paralell or ass to grass?
as low as you can go before the average pair of jeans would rip, lol (or before you feel like you're gonna rip a wet one, depending on your diet)
@@YeahTheDuckweed 😎👍
Do what feels good. I personally like going a bit lower than parallel to get that stretch reflex at the bottom.
@@dwaynecunningham2164 As deep as you comfortably can.
@@polarityfitness i would elaborate upon this. you really should probably try to, over time, go deeper and deeper into a full-rom squat without it being uncomfortable. sticking with something like a 90 degree squat forever and ever just because it's all that's comfortable for you at first is no approach to muscular health. and besides, you're not going to the gym to be comfortable, i should hope, haha
edit: dead-ass super serious about this, if you're squatting for quads then make sure you fucking cook your motherfucking quads. you kinda wanna not be able to squat again for at least 2 whole calendar days because if you can it means you might be leaving gains on the table. so i might even suggest finding out how deep you can before it becomes uncomfortable...and then squat just a little bit deeper than that
Drop a meal plan
With all due respect, not swearing, would elevate your RUclips presence, by separating yourself from " Average", Lets strive as men,to always be a better version of ourselves.
Yeah you're right. Jay Vincent was swearing a lot too. Stopt watching his video's. But recently he speaks more as a normal human ;-)
This is your channel and swear all you want. I actually like that you toss in the occasional F-Bomb and comfortable being yourself. Keep up the great work!
??? 99% of the content I watch does not include swearing…
You talk as if swearing is the same as murder 😂
The formal way he talks mixed with the swearing is perfect. Keep swearing brother, its the info that counts
My man i really really need you to answer
after being Very very week last days
And having sore shoulders , sore biceps , sore legs
though last month i reached the 225bench and made new PRs
I went to hospital , did all laboratory tests they asked for and it was normal and thaid you have nothing
Watched your video about
overtraining and it suits me , took about 10 days off but with minimal recovery,
for how long does overtraining take to recover from?
And is there any thing to take other than plenty of carbs and protein
I just do not understand was your physique acquired with the knowledge of only needing to workout twice a week? Or was it trial and error?
He most certainly built it with more volume, but you can maintain a physique with less volume. I am stronger than him, do more volume and go to failure on a lot of sets, still I am a little bit smaller. There are people in my gym doing only small weights on machines and they are very big. The powerlifters on the other hand are way smaller than me but they move insane weights on the compounds. This guy is a scam artist in my opinion. He's building just another community based business on the undeniable fact that the fitness industry is fucked.
I dont think people understaned your training has to change to focusing in reducing fatigue as you advance in your lifting career. At the beginning stages you should do more volume and overall train differently.
1 heavy set to failure is all you need.
@@sathingtonwilloughby6199 "He most certainly built it with more volume, " silly argument. so now he's training less please tell me why he hasnt lost size if he "built" it by volume if youre assuming muscle can only be built with a lot of volume and not 1-2 heavy sets?
@@Black-Circle All you need for what, for who, and how often, everyday, every other day, once a week, once a month? You cannot claim 1 set is all you need for every situation. There is also no one exercise for single muscle group that will grow all the muscle regions equally.
Random question how tall are you and weight
Quit swearing so much, it ruins the whole video.
People that fucking curse are proven to be more honest. lol…
@@roofinganswers Hey, watch your fucking mouth.
You would love the trailer park boys
@@roofinganswersby...whom?
Disagree
I don't see much mussle other than a good chest
Show your physique
@@mrthawne5990"the coach should play" ahh anti-critique
kids only 19 years old. He's pretty developed at his age.
@@Jayyy967 that is WILD
that explains why he thinks every bodybuilder takes steroids and why he thinks you need steroids to recover. puberty is basically steroids
@YeahTheDuckweed you do realize the majority of bodybuilders are on somthing. You can't compete with such a high level without taking drugs. Same goes for influencers they are also on drugs due to their brand revolving around their physique. The natural body building community is very small.
Keep swearing bro. I love it!
Shows your just one of the guys.
*Insert hate below* 👇
@@grunkalunka3449 hahaha thanks bro!!
Harder sets but less frequency works, especially for older folks. That being said, The primary driver of your physique is DIET, not exercise.
What the fuck dude ? If that was true everybody would just focus 100% on diet instead of a Workout routine.
@@Chico11661 sorry, it’s true. Most people are doing it wrong. That’s why you go the gym and 99% of the people,all look the same without any changes in body comp. DIET is the key, exercise is secondary.
@@Chico11661yeah, OP doesn’t know wtf he’s talking about
YOU NEED A STIMULUS TO GROW! DOESNT MATTER WHAT YOUR DIET IS
don't worry OP, i understand what you mean. i gotchu. everybody else is out here just reading your comment the wrong way. i know you don't mean that people can only diet and never train and still call themselves bodybuilders. i know what you really mean is simply that diet > training. and that's true
Stop swearing
outdated powerbuilding bs. volume is king for muscle growth. i've been training for 2 and half years, 5-6 days a week splits and have a better physique than you besides chest. I've squatted 245 for 20 high bar and literally warmup with your RDL strapless. If you eat and sleep well, it's not hard to recover from intense workouts unless you have naturally low test
Facts i train 6 times a week the gym is my therapy
You’re actually both wrong lmao
2 is too low, but 5-6 days a week? That’s too much.
The answer is 3-4 days a week. You’d get much better results like this.
you should go look into Paul Carter... lol
2 is definitely low for most people, but 5-6 is too much unless the gym is all you do in a day and have zero responsibilities. 3-4 is the sweet spot.
@@radilev1996 From January-March, I worked every day, 50+ hours a week, and still went to the gym 5 days a week. I was able to keep up with my bulking diet of 4500+ calories a day, all food I cooked myself. It's not hard if you know how to manage your time. However, I'm not in a relationship nor do I have or plan to have kids, so I see your point. If i had a family with more responsibilities in life, I would probably go down to 4 days a week as well unless I get a home gym