Thanks God I lost only one year doing bulshit in gym. I started to train your way since one month, gain 2kg and lots of strength. Thanks you for great and true information you are giving us.
Reverse pyramid training has helped my strength immensely; especially with the bench press. I’m currently on a 3 day split and take 2 days off. Heck, I might take 3 days off sometimes. Your videos are a great foundation for the natty lifting community and I really hope the masses come to realize this is truly the smart way to embark on their fitness journeys
It's thanks to you and the "Noble natty" channels that I began to see progress, finally did my first bulk, finally did ab training, finally focused on low volume high intensity, and finally focused on compounds, thanks for this man
Thank you so much for all the content you provide, Rio. I wasted two years of my fitness journey but since following your channel i’m on the right track. Finally i’m making progress in my lifts, my mood has improved, i’m stronger and i feel healthier overall. Your content is pure gold, very well presented and clear information. Thanks again and i wish you all the best.
I'm 74 years old and started lifting again about a year ago. My initial program was full body training 3 times a weak which left me feeling constantly fatigued. I found your videos about 6 months ago and started following your advice and completed your Herculean Program. I'm happy to say my constant fatigue has disappeared and I'm experiencing slow but constant gains in strength and size. Thanks Man!! Question: I haven't received any follow ups or updates since completing the Herculean Program. Should I be receiving any?
That is incredible man! Congratulations on finishing it. You must have been a very early adopter. Have you gotten any emails from me regarding info about the program? It’s possible you might have opted out of email communications. If you want to email me: rio@polarity-fitness.com I can add you to the email list. We can talk about next steps if you’d like me to further assist you with your goals :)
2:35 Isolation is a really, really great point. Most people (natties) end up with torso dominance with just compound exercises. Alex Leonidas made great videos about it.
Love your videos just started watching your channel but its like a lightbulb moment the mistakes you have mentioned i am doing and im gonna rethink me entire approach to training so thank you
Wish I found this channel earlier. I just started training BJJ and Muay Thai which is already really taxing on the body. I’ve tried the 4 and 5 day splits, but I’ve never really been consistent + just like you, I don’t want to live in the gym. I want to utilize the gym to obtain a powerful strong body which allows me to actually enjoy this experience we all get called life. I’m ready to commit to this way of lifting. I appreciate you making it so simple and easy to follow by providing exact examples. 🙏
Since I started watching you months ago its taken time but I've managed to get my routine down to almost half the volume as before. I'm now only on around 6-8 sets per muscle group per week, which is probably still too much for some but the gym is my favourite activity so I do like to go 4 times a week, just means I have much shorter intense sessions lasting only 45mins-1hr. Seen some of the best progress in my 3 years lifting thanks to your advice.
That's awesome! I am trying to decrease the volume of my training as well as I have been doing PPL twice a week for years and have plateaued. I like the idea of more shorter sessions as opposed to longer ones so if you would like to share how you set yours up that would be appreciated! I understand if not though too. Thanks!
@@ianrholmes2 I do a very odd split called Torso Limbs. If you're not familiar it's basically Upper Lower but I put arms on Leg Day, it's an old school split that fell out of love but personally I love it. I run an A and a B split that looks roughly like this (sets in brackets): Torso: Chest Press of Choice (X3), Shoulder Press (X2), Row of Choice (X2), Pullup/Pulldown of Choice (X2), Lateral Raise (X3) Limbs: Squat/Leg Press of Choice (X2), Leg Curl/Deadlift of Choice (X2), Leg Extensions (X3), Tricep Isolation of Choice (X3),Bicep Isolation of Choice (X3), Calves (X1 but all Myo Reps so end up doing about 25 reps with a few seconds breaks) That's it. I like having arms after legs as I can go ham on my legs and not have to worry about doing compound movements after, the isolation stuff isn't as fatiguing. While it's early to tell how much size I've put on, I can tell you my strength has never shot up so much since I was a complete noob. Size and Strength go hand in hand so I have nothing but good things to say for lowering the volume so far. I can't do any more volume anyway because I can now push myself so hard I can't wait for my session to end. My body feels destroyed after. I always have a rest day straight after Limbs too so my Torso isn't affected by any fatigue from the arms if there is any. Run it Monday/Tuesday and Thursday/Friday.
Thanks man, I really appreciate it! I’ve never heard of that split but I can definitely see how it would allow you to train harder each session. I am definitely going to be running this for the foreseeable future and see how it goes, thanks again!
Incredible video man. Great information in each of the chapters, thank you for teaching this! Also the editing really was on another level in this one, it makes it very nice to watch and follow the the video.
Great video Rio your the realest one in the game, never stop the mission. I am thinking of cutting this year after 2 years of good progress to get rid of my bf can you do a vid on the best approach to cutting for example (How long it should take, The best time to start before summer etc). Would be great as you have a lot of vids on bulking that have helped me too.
Thank you Ethan, appreciate it bro. You actually read my mind here. I’m planning on doing a lot of content on cutting soon. I’ll be starting my cut at the end of March, and will probably do a series on it kind of like the bulking series I’m doing, but with more stuff on dieting.
Couldn’t agree more brother!! This is the way to train. I actually got into this training philosophy years ago with Kinobody. Strength gains and progression are keeey!! Keep it up bro!
Great video as always. Loved the editing, the text on the waterfall, and the transitions between chapters. I’ve been following your advice for several months with steady progress. Keep up the good content!
I’m running the 3 day upper-lower-upper from Herculean Bulking (with a few exercise swaps to be fit my needs). I love it. Monday: Weighted Dips Dumbbell Rows Barbell Skullcrushers Machine rear delt flyes Wednesday: Squat RDL Neck Curl Hanging Leg Raise Friday: OHP Weighted Pull Ups Hammer Curls Machine Lateral Raise Simple and effective. Even with warm ups and high intensity, I’m out in 45 minutes each session depending on how busy my gym is. Thank you for all you do, Rio. Excellent content.
Very good video man! Im currently late intermediate and i think your program would work even for me however if i do have access to gym i do think some machine alternatives may be better suited like for ex. converging chest press instead of BB bench, and more subs to make it even better for me personally. Anyway this is very refreshing to see and hear so thank you.
Would be good to make a video on what do we do on the non workout days. Find that to be a big challenge moving from 4 day to 2 day. Unfortunately I think I must make the switch as I often get injuries with 3 or 4
@@polarityfitness green tea, onions, saw Palmetto, And many others.. but Creatine in study’s increased it. Maybe that’s one of the mechanisms that Creatine increases strength.
Sir awesome video and really informative..sir I am doing Work out three days a week also I am a dance instructor.. every day I do at least 3 classes so do I need to do anything else besides this on my rest days..???
Following the same principles, would this routine work in a higher rep range of like 10 to 15 reps? I'll be working out at home for the next few months. My equipment is limited but I have enough to get it done.
Hi man. Im doing the 3 times a week training method and i have good rest, nutrition and training. I would say im intermediate. Im incline pressing around 178 x5, but I cant seem to increase it anymore without eating way more calories and get heavier (more fat gain). Im 6 ft 178 lbs and want to stay at the same bf % and get stronger, but it seems impossible at my level. Edit: I think its smart to commit to a proper lean bulk for about 1 year to really push my lifts up and then do a proper cut. Lifts: squat 230x5, OHP 136 x5, incline bench 178 x5, weighted pullups 45lbs extra x5, flat bench around 210 x5, RDL 190 x8. Incline DB 80s for 6 Please give me some tips on what to do! Appreciate it
Thank you. I would be more selective in your exercise selection and make sure none of them are causing you pain. Be quick to substitute exercises that don’t work for your body. The next thing would be to slow down your rep tempo a little bit. Don’t lower the bar too quickly, and make sure you’re using weights you can control. You might also want to work in slightly higher rep ranges as they don’t beat up your joints quite as much. 8-12 range is good and can do some stuff in the 12-20 range too.
Another nice video buddy. I agree with 2x full body workouts a week as one way to train productivily providing, like you say, two different workouts are followed. For me I take 3 days off after a workout. 4 if I have a scheduling problem knowing the occasional extra rest day won't hurt. My question is.. what are your thoughts on rotating 3 different full body workouts in this fashion for advanced trainees in order to allow longer rest between any one movement pattern (exercise) while keeping the same frequency of training to any one muscle group.
Really good question. Honestly, I’ve never tried that before but I think it could be a smart idea. What were you thinking in terms of workout structure/how would you divide the movements? Like splitting up the squat, bench, deadlift type thing?
@@polarityfitness great question yourself mate. For advanced trainees I find that leaving more time between exercises (particularly but not exclusively any deadlift variation) is a fine way to go. Due to this I have partaken on a period away from full body training and been caught up on split routines, doing less overall work each session to compensate for the increased intensity in terms of less overall rest days and therefore increased dents or inroads into the recovery system in a different way. I have found this reduced frequency of training any one muscle group fine for strength levels and time efficient per any one session to a point, but I do suspect it to, again after a point, not to yield much results in terms of increased size either. At least in my case at an advanced stage in natural bodybuilding/strength training. Therefore I theorise that the other way to go, again for an advanced trainee, is to go full body but stagger the work over 3 sessions rather than 1 or 2 workouts? Again, it is a way to keep further time apart from training any one exercise, but keep a higher frequency of training all the general muscle groups than a sensible abbreviated minded split routine can provide, and usually with less total rest days, hence my therorising of a new approach as I see it as sub optimal to keep doing the same exercise every week in order to make a gain once a month for the advanced trainee, and if luckly at that. I appreciate your honesty having said you have not tried rotating 3 full body routines exactly. I have not yet either. To keep the routines brief enough I am thinking squat on one routine, a form of deadlift on the other, and perhaps a loaded carry/farmers walk on the other as the main opening moves. If or when a farmers walk cannot be performed, perhaps a leg press would be acceptable, but grip work should be taken into account as with all things. The planning would have to be careful to keep things abriviated as always. For upper body I am thinking of fitting in 3 different exercises, one each per day for all of the main structures of the body, utilizing the odd isolation movement for this and limiting smaller isolation exercises one every 3rd session to keep the focus on the big lifts. An example for 'chest and triceps' would be a bench press with a close enough grip to involve the triceps a tad more. 2nd workout dip. 3rd a machine or dumbbell fly with a tricep isolation exercise on this one. The iso moves in this scenario could serve as to cause an increased break between hitting 'the big stuff' while still offering an increased frequency of hitting any one muscle group more often (once every 4th or at most every 5th day). The exact planning is open to expression and again, I theorise this proposal only for advanced trainees who struggle to gain further with hitting the same good exercises around once per week, perhaps too often, not being the case for optimal gains for a intermediate who would ideally want to progress any one movement pattern as often as possible. My proposal reduces the frequency of any one lift (as needed) while still getting twice a week (or so) stimulation. What are your thoughts on that buddy?
Wow, I learned a ton from this comment man. Thanks for this. I might have to try this out. I think a leg press in the 3rd workout would be a great option. You would definitely want to avoid taxing the lower back again in the third workout. I think you have it nailed in terms of the structure. Here’s what I’m thinking: Monday (week 1) Squat Overhead press or bench press Chin ups Isolation work Thursday (week 1) Deadlift Bench press or overhead press Rows Isolation work Monday (week 2) Leg press Dip or machine press Back extensions Shrugs That’s my 2 cents but I might have to give it more thought.
@@polarityfitness Thanks buddy, glad you found value in the comment. I think your comment on sparing the lower back is correct and well mentioned. Also I think the framework you put forward is great as a foundation to start from for the vast majority of people. Perhaps training every 4th day if a tad extra rest is needed for older advanced trainees, or those who don't mind training on not fixed days of the week. However, for those who want to/need to train on a fixed day schedule, and/or can progress well on a genuine 2 days a week full body structure, what you put forward I Cannot fault it, many thanks 🙏 ***Edited insertion*** - another way to avoid potential early burn out for people who want to keep weekends free but might find X2 full body workouts in a strict week too taxing as the weeks roll by, would be to take the sound framework model you suggested in the previous comment, but make every, let's say, 4th workout an 80% one only if felt needed? Either way It seems like an exciting realistic experiment seeming I know for a fact that an increased amount of time over 7 strict days between any one exercise does not hinder existing strength levels, yet does not seem to be enough frequency to be optimal for development when using otherwise sensible split routines. If I can even end up 'just' finding a way to get 5-10lbs of muscle on naturally, I would be most happy. ***End of edit*** Let's just hope my theory works. Time to start putting it into practice!
I agree with what he says ,out of experience. I mean really there's more to life than being in the gym. U work your ass off twice a week and heal and u have time for family, hiking or anything u want.
Do you have any tips on how to get to start doing pullups. Im too heavy and cant do one yet. Any alternatives to get strong enough to do them. ? Maybe a video idea. Lovw your vids thanks
I had the same problem. My gym has an assisted pull up machine so I’ve just put most of my time in on that. If you don’t have access to one, you could do band assisted pull ups; if that’s too much hassle, I’d go for a mix of lat pulldowns and negatives (just the lowering/eccentric part of a pull up). When I did those for a short time, I used a plyometric box to step onto so I could get into the top pull up position before lowering. Also, just losing weight will help….the less you have to fight gravity, the better! I’ve lost about 8kg so far, still have plenty more to go though!
A lot of people fall in the trap of the optimal routine. 10-20 sets might be optimal but it's not the most efficient. If people actually educated themselves and looked at the volume studies they would see that 1 hard set per session stimulates 50% or more of the max growth that 8+ sets does. There are also limitations to the ultrasound measurements done in these studies as they don't only measure fiber growth but also inflammation, water retention etc. Also studies show the average response, and sets are not standardized, each individual is different. My point is that on average 4-6 sets per week will get you a ton of growth without risking overtraining and without spending a ton of time in the gym. The 80 20 rule is real when it comes to hypertrophy. I used to do 10+ sets and either switched routines, or I overtrained and injured myself etc. Point is that I was spinning my wheels for 10 years focusing on progressive overload but the volume was too much for me. I currently do 2x fb training 1 set 1-2 rir and I am still gaining 1 rep every week even after 6 months. I maxed the nautilus chest press at my gym doing 127.5 kg x5 reps as an example. This is an all time PR. I will adjust volume/frequency as needed as I grow stronger. Your recommended routines look solid, I just don't do 2 sets yet because I don't see a difference to 1 set when it comes to progressive overload. Low volume is king if you value efficient training and have a life. Don't fall for the 10-20 sets recommendation as that is not for the average person. That is for people that want to squeeze the last few % of gains, like to train with more reps in reserve and have the time to recover. Great video!
@@Marciee I think I can see some changes but nothing major. Muscle building is a slow process. There is some value to high volume as in my experienve it temporarily makes the muscles more full, maybe due to inflamation, increased glycogen stores or water retention. But high volume slows or stalls progressive overload in my case at least. If you read anything about muscle physiology you will understand that if you want to increase the muscle fibers in size the only answer is progressive overload. So you need to figure out your volume and frequency with sets of 5+ reps in which you progress best. After you get very strong you might consider higher volumes with more reps in reserve to get your muscles more full. In my case my previous all time best on chest press was 100 kg x5, so I added 25% in 6 months and I keep gaining fast.
These are the videos i love. Great job my man! Question: Whats your take on these workouts on a cut? Should the intensity stay the same or should we do enough to stimulate since we are in a calorie deficit?
Thanks brother. I appreciate your honest feedback (same for the last video). I can tell you just want what’s best for the channel. To answer your question, I keep my workouts pretty similar on a cut. Usually 4-5 exercise workouts, 2 sets each. 3 compounds, 1 isolation works well in each workout. You can take more rest time between workouts as well and train 3x every 2 weeks. I think when you’re cutting it’s important to be in tune with what’s going on and adjust accordingly. There are many factors that come into play on a cut so it’s hard to give a prescription but what I outlined above would work well for most and is what I do.
Hey, thanks for this amazing video. I am 32 years old and I have only 30-40 mins to give to the gym. I tried beginner routine but it took me around 1 hour to complete it. I did 2 warm up sets for each exercise and 5-10 mins of stretching in the end. Would it be beneficial if I split them on two consecutive days in following way - Back + Biceps and Shoulder + Legs ?
@@polarityfitness Thanks for replying brother. Yeah I can give 30-40 mins daily to the gym. Also on weekends, gym is also free I can go more than 1 hour then.
Ok cool bro. For one, I would definitely put one of your workouts on the weekend so that you don’t have to rush and you can be fresh. From there you have a couple options: follow the workout routine I do, and superset the pushes and pulls and isolation exercises. So that would be, for example, supersetting the chin ups and overhead press. And bench press and rows. And then do the same thing for the isolation exercises. This will shave a lot of time off your workout. The other thing you could do is a super-abbreviated routine where you just do your compounds and get out. Does this make sense? Any questions?
what approach do you suggest for bodyweight training? Now i have just a dip bar and a pull ups station and i would like to add 10 pounds. (I know that is impossibile to be jacked with bodyweight training, in fact i just want to be more fit and toned)
Would lifting in a higher rep range of 10 to 12 reps be similarly effective? I'm currently working out at home with limited equipment. Only dumbells and pull-up bar, etc. Eventually, I plan to go to the gym.
Yes. The rep range doesn’t matter as much as simply achieving progression. Some rep ranges work better than others for strength gains and that’s the only reason why one range would work better than another.
I have a question If I have decent amount of fat like 22 percent and I won’t get more fat but I want to gain muscle So I eat at a maintinance or when I’m not hungry any more Will this build muscle ?!
hey bro u have changed the way of my thinking about the gym i have been training for nearly 3 years now and my strenght increased only the first year but then it stopped increasing and i was very consistent but it increase then decrease i think i was overtraining thank u bro i will start ur programme maybe some modifications with the excercices and one more things bro my physique got bigger over the 3 years but my arms didn't grow and didn't get stronger and u can say i did everything4them i tried low volume and high volume and 1 and 2 and 3 times per week and im training to failure but nthng changed do u have any advice?
@@tarunbhatt2952 i was dealing with overtraining and wasn't really seeing any progress i was training 4 to 6 times pe week but now everthing changed i totally advice you to work with it
You preach a lot of gettijg stronger on free weights for hypertrophy, but wouldnt it make sense to get stronger on machines? Machines offer greater stability and less limiting factors, also providing a more even resistance curve. So wouldnt something like a leg press just be superior to the squat?
Machines let you push even harder and are safer, better for muscle growth in my opinion. I think he just likes traditional barbell moves, they will both yield the same results in the long term
I have a really big question. I dont have anyone to teach me how to do compound lifts properly, neither do i have a spotter. I cant afford personal trainers and the public trainers dont say to engage core and stuff life that. So should i take the risk and do it my self?????
If you want a split idea I'll tell you what I do (3 sets each, 4-8 reps) Monday: bench press, pendlay rows, deadlifts, french presses Wednesday: close grip bench press, Yates rows, upright rows, barbell hack squats Friday: overhead press, curls, RDL'S, chin ups 😎👍
Honestly though I'd recommend this split before you choose the one I do yet since it's simple, but once you get the form down I would do it if you enjoy it: Monday: bench press, pendlay rows, french presses Wednesday: barbell hack squats, overhead press, and upright rows Friday: chin ups, RDL'S, curls You can split these exercises up any way you like 2 compounds and 1 isolation for each day 😎👍
Don’t you want to do more though? I get optimal and efficient and being polarizing and such. But man, isn’t it just fun to go work hard more often? Even if it means not 100% recovered with perfect conditions.
Not really. As I always say, if you’re truly training hard on big compound movements and striving for progression, you won’t be able to be in the gym for more than 3 workouts per week. I couldn’t imagine laying my hands on weights more than 2-3 times per week. I would feel destroyed.
I used to think I needed x amount of volume per week to grow; going to the gym tired just to clock up "optimal volume". Now I enjoy traing with just 2 sets and aiming for progression on those, which is steady for now.
For me your routine is still too much. I workout every muscle once a week in a split regime 2 times per week in total. And 1 do only one set per exercise, but more exercises than you.
@antoniocasanova8481 A 1-2 X 1-3 / 4-10 OHP SQUAT ROW 1-2 X 4-10 CGBP 1X 4-10 Bi's/ Leg Extensions/ Calves 1X8-20 B 1-2 x 1-3/4-10 DEADLIFT BENCH CHIN UPS TRIS/SIDE DELTS PAUSED LEG PRESS/ CURLS 1X8-20 I'm training once every 5-7 days on this full body routine. It's great because I achieve great strength and have a life out of the gym. This is the best routine for a recreational person with responsibility and is natural. My TOP SETs on Ohp Squat DEADLIFT Bench and Chin ups are heavy. If I get 8 Reps or more on my Top SETS I won't employ a back off set. However I lift big numbers and like to stick to 4-6 reps especially on Squats and deadlifts. If I get 3 reps or less I am definitely doing a BACK OFF SET.
First Day with One Set,front Squad and One Set BackSquat and One Set Bulgarian,Splitsquat. For the standing calves. Chest Workout on First Day with flat Benchpress, Dips, Dumbell vertikal bench, Trizeps Trizeps Dips. On Second Day, Standing Military Press, Delts with Db Sidebacks, Conventional dead Lift, Row, Pullups, Chinups, DB curls
If you have to get stronger to get bigger, then why are there strong skinny powerlifters? With no muscle at all? I know an old man that can bench 180kg for 2 reps he isn’t big atall? Also can you do 2 reps or even 1 and still get big?
Thanks God I lost only one year doing bulshit in gym. I started to train your way since one month, gain 2kg and lots of strength. Thanks you for great and true information you are giving us.
My pleasure brother🙌 good stuff!!
I lost almost 10, you are lucky
me who lost over 2.5..
Reverse pyramid training has helped my strength immensely; especially with the bench press. I’m currently on a 3 day split and take 2 days off. Heck, I might take 3 days off sometimes. Your videos are a great foundation for the natty lifting community and I really hope the masses come to realize this is truly the smart way to embark on their fitness journeys
It's thanks to you and the "Noble natty" channels that I began to see progress, finally did my first bulk, finally did ab training, finally focused on low volume high intensity, and finally focused on compounds, thanks for this man
The only progress I ever made was following a low volume low frequency approach to lifting. The editing in this was sweet too
Amen bro. Me too.
Thank you so much for all the content you provide, Rio. I wasted two years of my fitness journey but since following your channel i’m on the right track. Finally i’m making progress in my lifts, my mood has improved, i’m stronger and i feel healthier overall. Your content is pure gold, very well presented and clear information. Thanks again and i wish you all the best.
I’m glad it’s been so valuable for you bro. Really appreciate this comment Antonio🙌
I'm 74 years old and started lifting again about a year ago. My initial program was full body training 3 times a weak which left me feeling constantly fatigued. I found your videos about 6 months ago and started following your advice and completed your Herculean Program. I'm happy to say my constant fatigue has disappeared and I'm experiencing slow but constant gains in strength and size. Thanks Man!! Question: I haven't received any follow ups or updates since completing the Herculean Program. Should I be receiving any?
That is incredible man! Congratulations on finishing it. You must have been a very early adopter. Have you gotten any emails from me regarding info about the program? It’s possible you might have opted out of email communications. If you want to email me: rio@polarity-fitness.com I can add you to the email list. We can talk about next steps if you’d like me to further assist you with your goals :)
Dude, I've been following your advice and making incredible progress at the gym. Thank you!
Fuck yes! Great to hear bro :)
2:35 Isolation is a really, really great point. Most people (natties) end up with torso dominance with just compound exercises. Alex Leonidas made great videos about it.
@morgan14366 He spoke about overusing and underusing it.
He didn’t say Never isolate
I rarely give channel subs, but you are speaking very important truths
Thank you :) I appreciate it man.
Love your videos just started watching your channel but its like a lightbulb moment the mistakes you have mentioned i am doing and im gonna rethink me entire approach to training so thank you
Wish I found this channel earlier. I just started training BJJ and Muay Thai which is already really taxing on the body. I’ve tried the 4 and 5 day splits, but I’ve never really been consistent + just like you, I don’t want to live in the gym. I want to utilize the gym to obtain a powerful strong body which allows me to actually enjoy this experience we all get called life. I’m ready to commit to this way of lifting. I appreciate you making it so simple and easy to follow by providing exact examples. 🙏
Since I started watching you months ago its taken time but I've managed to get my routine down to almost half the volume as before. I'm now only on around 6-8 sets per muscle group per week, which is probably still too much for some but the gym is my favourite activity so I do like to go 4 times a week, just means I have much shorter intense sessions lasting only 45mins-1hr. Seen some of the best progress in my 3 years lifting thanks to your advice.
That is truly amazing to hear Cameron. Thanks for the comment bro :)
That's awesome! I am trying to decrease the volume of my training as well as I have been doing PPL twice a week for years and have plateaued. I like the idea of more shorter sessions as opposed to longer ones so if you would like to share how you set yours up that would be appreciated! I understand if not though too. Thanks!
@@ianrholmes2 I do a very odd split called Torso Limbs. If you're not familiar it's basically Upper Lower but I put arms on Leg Day, it's an old school split that fell out of love but personally I love it. I run an A and a B split that looks roughly like this (sets in brackets):
Torso: Chest Press of Choice (X3), Shoulder Press (X2), Row of Choice (X2), Pullup/Pulldown of Choice (X2), Lateral Raise (X3)
Limbs: Squat/Leg Press of Choice (X2), Leg Curl/Deadlift of Choice (X2), Leg Extensions (X3), Tricep Isolation of Choice (X3),Bicep Isolation of Choice (X3), Calves (X1 but all Myo Reps so end up doing about 25 reps with a few seconds breaks)
That's it. I like having arms after legs as I can go ham on my legs and not have to worry about doing compound movements after, the isolation stuff isn't as fatiguing. While it's early to tell how much size I've put on, I can tell you my strength has never shot up so much since I was a complete noob. Size and Strength go hand in hand so I have nothing but good things to say for lowering the volume so far.
I can't do any more volume anyway because I can now push myself so hard I can't wait for my session to end. My body feels destroyed after. I always have a rest day straight after Limbs too so my Torso isn't affected by any fatigue from the arms if there is any. Run it Monday/Tuesday and Thursday/Friday.
Thanks man, I really appreciate it! I’ve never heard of that split but I can definitely see how it would allow you to train harder each session. I am definitely going to be running this for the foreseeable future and see how it goes, thanks again!
Incredible video man. Great information in each of the chapters, thank you for teaching this!
Also the editing really was on another level in this one, it makes it very nice to watch and follow the the video.
Thank you Edvin! I appreciate it bro. My editor is a literal beast.
Great video Rio your the realest one in the game, never stop the mission.
I am thinking of cutting this year after 2 years of good progress to get rid of my bf can you do a vid on the best approach to cutting for example (How long it should take, The best time to start before summer etc). Would be great as you have a lot of vids on bulking that have helped me too.
Thank you Ethan, appreciate it bro. You actually read my mind here. I’m planning on doing a lot of content on cutting soon. I’ll be starting my cut at the end of March, and will probably do a series on it kind of like the bulking series I’m doing, but with more stuff on dieting.
Sounds great man look forward to it.@@polarityfitness
Best video yet, G. You were pushing some heavy weight in a few of those clips. Fucking awesome.
Thanks Dwayne! Glad to hear you enjoyed it man 🙌
Bro this is top tier content. You’re a real one for putting this out here freely.
I appreciate that brother
One question, where would you place dumbbell pullovers in this program, if it's an exercise I'd very much like to include in my basics?
Salute bro 🫡. Love the channel. Full body workout 3x per week gang checking in. ✊🏾
Another great video, absolute must for young people also any people
Thanks man!
Such a good lesson. You’re the man!
Appreciate it bro :)
You did a great job 👏 on this! 🔥 🔥 🔥
Thanks Leon!!
Couldn’t agree more brother!! This is the way to train. I actually got into this training philosophy years ago with Kinobody. Strength gains and progression are keeey!! Keep it up bro!
Great video as always. Loved the editing, the text on the waterfall, and the transitions between chapters.
I’ve been following your advice for several months with steady progress.
Keep up the good content!
Awesome to hear bro. Thank you :) My editor is the goat!
Excellent content! So much truth in this video 🙏🏾
Thanks man :)
Dude great video!
Thank you Jay!!
I’m running the 3 day upper-lower-upper from Herculean Bulking (with a few exercise swaps to be fit my needs). I love it.
Monday:
Weighted Dips
Dumbbell Rows
Barbell Skullcrushers
Machine rear delt flyes
Wednesday:
Squat
RDL
Neck Curl
Hanging Leg Raise
Friday:
OHP
Weighted Pull Ups
Hammer Curls
Machine Lateral Raise
Simple and effective. Even with warm ups and high intensity, I’m out in 45 minutes each session depending on how busy my gym is.
Thank you for all you do, Rio. Excellent content.
My pleasure bro :) Awesome to hear.
Very good video man! Im currently late intermediate and i think your program would work even for me however if i do have access to gym i do think some machine alternatives may be better suited like for ex. converging chest press instead of BB bench, and more subs to make it even better for me personally. Anyway this is very refreshing to see and hear so thank you.
Thanks man!
great video
Thank you very much :)
Thanks bro
God bless
Would be good to make a video on what do we do on the non workout days. Find that to be a big challenge moving from 4 day to 2 day. Unfortunately I think I must make the switch as I often get injuries with 3 or 4
word up! underrated af
My man!
Thoughts on supplements? You think we should be taking creatinine and stuff like that to help speed the process up a little??
I take creatine, Vitamin D and omega 3’s. I used to take turmeric as well but idk about it anymore.
@@polarityfitnessturmeric can lower DHT levels. Not Good if your young and care about erections, sex drive.
@@Lonewolf__666 Fuck! That’s good to know😂 good thing I stopped taking it.
@@polarityfitness green tea, onions, saw Palmetto, And many others.. but Creatine in study’s increased it. Maybe that’s one of the mechanisms that Creatine increases strength.
take some vitamin k2@@polarityfitness
My bench blew up when i focused on compounds ... low volume works.
Sir awesome video and really informative..sir I am doing Work out three days a week also I am a dance instructor.. every day I do at least 3 classes so do I need to do anything else besides this on my rest days..???
The last part is deep end so true🔥
Following the same principles, would this routine work in a higher rep range of like 10 to 15 reps?
I'll be working out at home for the next few months. My equipment is limited but I have enough to get it done.
You have a new subscriber, let's see how you progress.
Hi man.
Im doing the 3 times a week training method and i have good rest, nutrition and training. I would say im intermediate. Im incline pressing around 178 x5, but I cant seem to increase it anymore without eating way more calories and get heavier (more fat gain). Im 6 ft 178 lbs and want to stay at the same bf % and get stronger, but it seems impossible at my level.
Edit: I think its smart to commit to a proper lean bulk for about 1 year to really push my lifts up and then do a proper cut. Lifts: squat 230x5, OHP 136 x5, incline bench 178 x5, weighted pullups 45lbs extra x5, flat bench around 210 x5, RDL 190 x8. Incline DB 80s for 6
Please give me some tips on what to do! Appreciate it
Awesome video and message
Thanks brother🙏
Great content. Would your program change for people 50+ (more recovery, less training, joint health...)? Thank you, Rio. Greetings from Germany.
Thank you. I would be more selective in your exercise selection and make sure none of them are causing you pain. Be quick to substitute exercises that don’t work for your body. The next thing would be to slow down your rep tempo a little bit. Don’t lower the bar too quickly, and make sure you’re using weights you can control. You might also want to work in slightly higher rep ranges as they don’t beat up your joints quite as much. 8-12 range is good and can do some stuff in the 12-20 range too.
The question i have is should i progressive overload on isolation exercise like bicep curl
underrated channel
Another nice video buddy.
I agree with 2x full body workouts a week as one way to train productivily providing, like you say, two different workouts are followed. For me I take 3 days off after a workout.
4 if I have a scheduling problem knowing the occasional extra rest day won't hurt.
My question is.. what are your thoughts on rotating 3 different full body workouts in this fashion for advanced trainees in order to allow longer rest between any one movement pattern (exercise) while keeping the same frequency of training to any one muscle group.
Really good question. Honestly, I’ve never tried that before but I think it could be a smart idea. What were you thinking in terms of workout structure/how would you divide the movements? Like splitting up the squat, bench, deadlift type thing?
@@polarityfitness great question yourself mate.
For advanced trainees I find that leaving more time between exercises (particularly but not exclusively any deadlift variation) is a fine way to go. Due to this I have partaken on a period away from full body training and been caught up on split routines, doing less overall work each session to compensate for the increased intensity in terms of less overall rest days and therefore increased dents or inroads into the recovery system in a different way.
I have found this reduced frequency of training any one muscle group fine for strength levels and time efficient per any one session to a point, but I do suspect it to, again after a point, not to yield much results in terms of increased size either. At least in my case at an advanced stage in natural bodybuilding/strength training.
Therefore I theorise that the other way to go, again for an advanced trainee, is to go full body but stagger the work over 3 sessions rather than 1 or 2 workouts?
Again, it is a way to keep further time apart from training any one exercise, but keep a higher frequency of training all the general muscle groups than a sensible abbreviated minded split routine can provide, and usually with less total rest days, hence my therorising of a new approach as I see it as sub optimal to keep doing the same exercise every week in order to make a gain once a month for the advanced trainee, and if luckly at that.
I appreciate your honesty having said you have not tried rotating 3 full body routines exactly. I have not yet either.
To keep the routines brief enough I am thinking squat on one routine, a form of deadlift on the other, and perhaps a loaded carry/farmers walk on the other as the main opening moves. If or when a farmers walk cannot be performed, perhaps a leg press would be acceptable, but grip work should be taken into account as with all things. The planning would have to be careful to keep things abriviated as always.
For upper body I am thinking of fitting in 3 different exercises, one each per day for all of the main structures of the body, utilizing the odd isolation movement for this and limiting smaller isolation exercises one every 3rd session to keep the focus on the big lifts.
An example for 'chest and triceps' would be a bench press with a close enough grip to involve the triceps a tad more. 2nd workout dip. 3rd a machine or dumbbell fly with a tricep isolation exercise on this one.
The iso moves in this scenario could serve as to cause an increased break between hitting 'the big stuff' while still offering an increased frequency of hitting any one muscle group more often (once every 4th or at most every 5th day).
The exact planning is open to expression and again, I theorise this proposal only for advanced trainees who struggle to gain further with hitting the same good exercises around once per week, perhaps too often, not being the case for optimal gains for a intermediate who would ideally want to progress any one movement pattern as often as possible. My proposal reduces the frequency of any one lift (as needed) while still getting twice a week (or so) stimulation.
What are your thoughts on that buddy?
Wow, I learned a ton from this comment man. Thanks for this. I might have to try this out. I think a leg press in the 3rd workout would be a great option. You would definitely want to avoid taxing the lower back again in the third workout. I think you have it nailed in terms of the structure. Here’s what I’m thinking:
Monday (week 1)
Squat
Overhead press or bench press
Chin ups
Isolation work
Thursday (week 1)
Deadlift
Bench press or overhead press
Rows
Isolation work
Monday (week 2)
Leg press
Dip or machine press
Back extensions
Shrugs
That’s my 2 cents but I might have to give it more thought.
@@polarityfitness
Thanks buddy, glad you found value in the comment. I think your comment on sparing the lower back is correct and well mentioned.
Also I think the framework you put forward is great as a foundation to start from for the vast majority of people. Perhaps training every 4th day if a tad extra rest is needed for older advanced trainees, or those who don't mind training on not fixed days of the week. However, for those who want to/need to train on a fixed day schedule, and/or can progress well on a genuine 2 days a week full body structure, what you put forward I Cannot fault it, many thanks 🙏
***Edited insertion***
- another way to avoid potential early burn out for people who want to keep weekends free but might find X2 full body workouts in a strict week too taxing as the weeks roll by, would be to take the sound framework model you suggested in the previous comment, but make every, let's say, 4th workout an 80% one only if felt needed?
Either way It seems like an exciting realistic experiment seeming I know for a fact that an increased amount of time over 7 strict days between any one exercise does not hinder existing strength levels, yet does not seem to be enough frequency to be optimal for development when using otherwise sensible split routines.
If I can even end up 'just' finding a way to get 5-10lbs of muscle on naturally, I would be most happy.
***End of edit***
Let's just hope my theory works. Time to start putting it into practice!
I agree with what he says ,out of experience. I mean really there's more to life than being in the gym. U work your ass off twice a week and heal and u have time for family, hiking or anything u want.
Do you have any tips on how to get to start doing pullups. Im too heavy and cant do one yet. Any alternatives to get strong enough to do them. ? Maybe a video idea. Lovw your vids thanks
I had the same problem. My gym has an assisted pull up machine so I’ve just put most of my time in on that.
If you don’t have access to one, you could do band assisted pull ups; if that’s too much hassle, I’d go for a mix of lat pulldowns and negatives (just the lowering/eccentric part of a pull up). When I did those for a short time, I used a plyometric box to step onto so I could get into the top pull up position before lowering.
Also, just losing weight will help….the less you have to fight gravity, the better! I’ve lost about 8kg so far, still have plenty more to go though!
A lot of people fall in the trap of the optimal routine. 10-20 sets might be optimal but it's not the most efficient. If people actually educated themselves and looked at the volume studies they would see that 1 hard set per session stimulates 50% or more of the max growth that 8+ sets does. There are also limitations to the ultrasound measurements done in these studies as they don't only measure fiber growth but also inflammation, water retention etc. Also studies show the average response, and sets are not standardized, each individual is different.
My point is that on average 4-6 sets per week will get you a ton of growth without risking overtraining and without spending a ton of time in the gym. The 80 20 rule is real when it comes to hypertrophy.
I used to do 10+ sets and either switched routines, or I overtrained and injured myself etc. Point is that I was spinning my wheels for 10 years focusing on progressive overload but the volume was too much for me. I currently do 2x fb training 1 set 1-2 rir and I am still gaining 1 rep every week even after 6 months. I maxed the nautilus chest press at my gym doing 127.5 kg x5 reps as an example. This is an all time PR. I will adjust volume/frequency as needed as I grow stronger. Your recommended routines look solid, I just don't do 2 sets yet because I don't see a difference to 1 set when it comes to progressive overload.
Low volume is king if you value efficient training and have a life. Don't fall for the 10-20 sets recommendation as that is not for the average person. That is for people that want to squeeze the last few % of gains, like to train with more reps in reserve and have the time to recover.
Great video!
Well fkn said man! Wow.
did you see any good visual progress training full body twice a week?
@@Marciee I think I can see some changes but nothing major. Muscle building is a slow process.
There is some value to high volume as in my experienve it temporarily makes the muscles more full, maybe due to inflamation, increased glycogen stores or water retention. But high volume slows or stalls progressive overload in my case at least. If you read anything about muscle physiology you will understand that if you want to increase the muscle fibers in size the only answer is progressive overload. So you need to figure out your volume and frequency with sets of 5+ reps in which you progress best. After you get very strong you might consider higher volumes with more reps in reserve to get your muscles more full.
In my case my previous all time best on chest press was 100 kg x5, so I added 25% in 6 months and I keep gaining fast.
19:29 < 19:41 18:20
These are the videos i love. Great job my man! Question: Whats your take on these workouts on a cut? Should the intensity stay the same or should we do enough to stimulate since we are in a calorie deficit?
Thanks brother. I appreciate your honest feedback (same for the last video). I can tell you just want what’s best for the channel. To answer your question, I keep my workouts pretty similar on a cut. Usually 4-5 exercise workouts, 2 sets each. 3 compounds, 1 isolation works well in each workout. You can take more rest time between workouts as well and train 3x every 2 weeks. I think when you’re cutting it’s important to be in tune with what’s going on and adjust accordingly. There are many factors that come into play on a cut so it’s hard to give a prescription but what I outlined above would work well for most and is what I do.
❤ fan from india🙏🇮🇳
Hey, thanks for this amazing video. I am 32 years old and I have only 30-40 mins to give to the gym. I tried beginner routine but it took me around 1 hour to complete it. I did 2 warm up sets for each exercise and 5-10 mins of stretching in the end. Would it be beneficial if I split them on two consecutive days in following way - Back + Biceps and Shoulder + Legs ?
Hey bro! Glad you enjoyed. So do you only have 30-40 minutes per week? If so I’ll give you an example of a plan I would follow.
@@polarityfitness Thanks for replying brother. Yeah I can give 30-40 mins daily to the gym. Also on weekends, gym is also free I can go more than 1 hour then.
Ok cool bro. For one, I would definitely put one of your workouts on the weekend so that you don’t have to rush and you can be fresh. From there you have a couple options: follow the workout routine I do, and superset the pushes and pulls and isolation exercises. So that would be, for example, supersetting the chin ups and overhead press. And bench press and rows. And then do the same thing for the isolation exercises. This will shave a lot of time off your workout. The other thing you could do is a super-abbreviated routine where you just do your compounds and get out. Does this make sense? Any questions?
@@polarityfitnessThanks brother. It completely makes sense. I'll try to incorporate this routine from today. Thanks again :)
@@randhawaverma6146 Keep me updated on your progress bro. Feel free to email me whenever if you have questions.
Opinion on 3 days a week training for naturals because of time constraints
Im new to minimalism training
Works very well when the workouts are kept brief.
@@polarityfitnessthanks, I'll keep you updated
Great video
Thanks Terrence🙏
So what two days do we workout ?
Monday , Wednesday?
Monday and Thursday. Or Tuesday and Friday. Or Wednesday Sunday.
what's your opinion on semen retention / no fap ? you think it works to build up testosterone naturally ? thanks and hello from Miami , FL
I think I hear Hilary Hahn in the background in the beginning of the video.. is this a coincidence or are you a fan?
what approach do you suggest for bodyweight training? Now i have just a dip bar and a pull ups station and i would like to add 10 pounds. (I know that is impossibile to be jacked with bodyweight training, in fact i just want to be more fit and toned)
bruh u can get an amazing physique only using ur bodyweight
Would lifting in a higher rep range of 10 to 12 reps be similarly effective? I'm currently working out at home with limited equipment. Only dumbells and pull-up bar, etc. Eventually, I plan to go to the gym.
Yes. The rep range doesn’t matter as much as simply achieving progression. Some rep ranges work better than others for strength gains and that’s the only reason why one range would work better than another.
I have a question
If I have decent amount of fat like 22 percent and I won’t get more fat but I want to gain muscle
So I eat at a maintinance or when I’m not hungry any more
Will this build muscle ?!
hey bro u have changed the way of my thinking about the gym i have been training for nearly 3 years now and my strenght increased only the first year but then it stopped increasing and i was very consistent but it increase then decrease i think i was overtraining thank u bro i will start ur programme maybe some modifications with the excercices and one more things bro my physique got bigger over the 3 years but my arms didn't grow and didn't get stronger and u can say i did everything4them i tried low volume and high volume and 1 and 2 and 3 times per week and im training to failure but nthng changed do u have any advice?
Hey, how is 2 full body a week working for you??, any suggestions??
@@tarunbhatt2952 Bro seriously the best decision i have ever made in my fitness journey trust me you will love it
@@tarunbhatt2952 i was dealing with overtraining and wasn't really seeing any progress i was training 4 to 6 times pe week but now everthing changed i totally advice you to work with it
You preach a lot of gettijg stronger on free weights for hypertrophy, but wouldnt it make sense to get stronger on machines? Machines offer greater stability and less limiting factors, also providing a more even resistance curve. So wouldnt something like a leg press just be superior to the squat?
Machines let you push even harder and are safer, better for muscle growth in my opinion.
I think he just likes traditional barbell moves, they will both yield the same results in the long term
YESSIR!
how do you know when to up the weights when training 2 sets to failure
i f you see that your able to do more reps for one exercise with the same weight than last session up the weight
How many High intensity sets do you for each muscle group per week?
Anywhere from 2-5.
I have a really big question. I dont have anyone to teach me how to do compound lifts properly, neither do i have a spotter. I cant afford personal trainers and the public trainers dont say to engage core and stuff life that. So should i take the risk and do it my self?????
Yes, just watch form videos on RUclips good luck bro 😎👍
If you want a split idea I'll tell you what I do (3 sets each, 4-8 reps)
Monday: bench press, pendlay rows, deadlifts, french presses
Wednesday: close grip bench press, Yates rows, upright rows, barbell hack squats
Friday: overhead press, curls, RDL'S, chin ups 😎👍
Honestly though I'd recommend this split before you choose the one I do yet since it's simple, but once you get the form down I would do it if you enjoy it:
Monday: bench press, pendlay rows, french presses
Wednesday: barbell hack squats, overhead press, and upright rows
Friday: chin ups, RDL'S, curls
You can split these exercises up any way you like 2 compounds and 1 isolation for each day 😎👍
@KingAdjust I never thought u would reply man thanks
I have never been able to Squat deep. Whenever I go below the knees and come up my back starts turning in weird ways
Should i take all the sets for technical failure or at least 9rpe ?
0-1 reps in reserve bro.
dude wtf are those neck curls how do i do this without looking like i'm trying to have a stroke
Kinobodys little brother
You are such as great, that's why i subscribe your Chanel
Thank you!
What causes progressive overload ?
Muscle growth
@@polarityfitness what causes muscle growth
Mechanical tension@@TheOne-vg5if
Don’t you want to do more though? I get optimal and efficient and being polarizing and such. But man, isn’t it just fun to go work hard more often? Even if it means not 100% recovered with perfect conditions.
Not really. As I always say, if you’re truly training hard on big compound movements and striving for progression, you won’t be able to be in the gym for more than 3 workouts per week. I couldn’t imagine laying my hands on weights more than 2-3 times per week. I would feel destroyed.
I used to think I needed x amount of volume per week to grow; going to the gym tired just to clock up "optimal volume".
Now I enjoy traing with just 2 sets and aiming for progression on those, which is steady for now.
Good shit bro. This is the way to go.
I found it
For me your routine is still too much. I workout every muscle once a week in a split regime 2 times per week in total. And 1 do only one set per exercise, but more exercises than you.
Yep! That’s very much possible. Can abbreviate this even more to 3 times every 2 weeks or reduce exercise selection.
I’m also thinking about lowering the volume even more. Would you mind to share your routine, please ?
@antoniocasanova8481
A
1-2 X 1-3 / 4-10
OHP
SQUAT
ROW 1-2 X 4-10
CGBP 1X 4-10
Bi's/ Leg Extensions/ Calves 1X8-20
B
1-2 x 1-3/4-10
DEADLIFT
BENCH
CHIN UPS
TRIS/SIDE DELTS
PAUSED LEG PRESS/ CURLS
1X8-20
I'm training once every 5-7 days on this full body routine. It's great because I achieve great strength and have a life out of the gym. This is the best routine for a recreational person with responsibility and is natural.
My TOP SETs on Ohp Squat DEADLIFT Bench and Chin ups are heavy. If I get 8 Reps or more on my Top SETS I won't employ a back off set. However I lift big numbers and like to stick to 4-6 reps especially on Squats and deadlifts. If I get 3 reps or less I am definitely doing a BACK OFF SET.
First Day with One Set,front Squad and One Set BackSquat and One Set Bulgarian,Splitsquat. For the standing calves. Chest Workout on First Day with flat Benchpress, Dips, Dumbell vertikal bench, Trizeps Trizeps Dips.
On Second Day, Standing Military Press, Delts with Db Sidebacks, Conventional dead Lift, Row, Pullups, Chinups, DB curls
For an absolute beginner. Ok
For someone who has been training for 20+ years. No.
Your hands moves alot. Not a hater, but its quite annoying honestly. Nice vid btw.
If you have to get stronger to get bigger, then why are there strong skinny powerlifters? With no muscle at all? I know an old man that can bench 180kg for 2 reps he isn’t big atall?
Also can you do 2 reps or even 1 and still get big?