Rio, I’ve been going to the gym for almost 2 years with minimal results. I started watching your videos back in September and it has honestly changed my approach so much. I am starting to see the results I have waited so long to see. Even though I am no where near where I want to be, your video keep me optimistic. Thank you.
I’m only 26 but I’m starting to like your idea of training. The 3 days ABCD split you came up with sounds like a solid idea for gaining strength on the main lifts. I might try it out. I find high volume to be a waste of time in my training and don’t want to live in the gym 4+ days a week. It eats into my recovery, especially in my lower back and shoulders.
i'm kinda in the same boat except i reckon adapting a 4-day, 3-workout ppl rotation instead of a 4-workout rotation sounds like an idea that might just be crazy enough to work. one week would be push pull legs push, the second would be pull legs push pull, the next would be legs push pull legs. see, i do have many days a week to go to the gym but don't have a lot of time to actually spend in the gym. what suits my lifestyle is going to the gym on days that i already work at a physical job, so it's no harm no foul tbh. imo there's just something magical about getting to train every sbd lift + train back twice a week, every other week at the end of the day, ignoring the calendar week is such a superpower when programming
@ extending your workout week to more than 7 days is great for progression and recovery imo. I tried bodybuilding splits recently and they dont allow for that same recovery and just spread your energy too thin.
Jones also said: "if you haven't puked from a set of curls you don't know hard training". That's a paraphrase. Once you throw the adaptation switch you gotta get out of the gym and let the body do the physiological work of adaptation. This is why, for natty's, conventional splits don't work. They're always tearing down and never allowing recovery.
Been following for a year or so, & love the content. Question, do you ever feel like the deadlifts on the same day with rows takes away from the 2nd exercise? My lower back feels extremely taxed after deadlifts, regardless what kind but especially conventional so I had to move rows to the squat day, & pullups on the deadlift workout. Just curious if anyone else came to the same conclusion.
depends how you see rows. some see them as an accessory to deadlifts. i don't; i row for rowing strength, just as i bench for benching strength. so yeah, i do row on squat day (on a full-body day)
Thank you Rio! Quick question, does it make sense to take creatine if you are trying to get lean? I am currently 5'9" at 178, my goal is to get down to 160
Hey Lennon, you can definitely take creatine if you’re trying to get lean. You might retain a bit more water, but this will only be noticeable when you’re getting extremely lean. It might help you maintain your strength and muscle as you lean down.
if you mean straight-up contest prep-level lean then maybe not because holding onto as little water as possible is probably in your best interest but for general strength and health, nah. creatine is baller 24/7/365 imo. i mean, as long as you're higher on the water weight side than the fat weight side, right? lol
He’s made it pretty clear in previous videos that he’s not for special kinds of dieting or much of any supplements, but for eating healthy and within a calorie range.
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Rio, I’ve been going to the gym for almost 2 years with minimal results. I started watching your videos back in September and it has honestly changed my approach so much. I am starting to see the results I have waited so long to see. Even though I am no where near where I want to be, your video keep me optimistic. Thank you.
Very happy to hear this man :)
You’re doing a great job 👏🏽 Rio !! Stay focused and better is to come for you 💪 💯!!!
Thank you Leon!
I’m only 26 but I’m starting to like your idea of training. The 3 days ABCD split you came up with sounds like a solid idea for gaining strength on the main lifts. I might try it out. I find high volume to be a waste of time in my training and don’t want to live in the gym 4+ days a week. It eats into my recovery, especially in my lower back and shoulders.
i'm kinda in the same boat except i reckon adapting a 4-day, 3-workout ppl rotation instead of a 4-workout rotation sounds like an idea that might just be crazy enough to work. one week would be push pull legs push, the second would be pull legs push pull, the next would be legs push pull legs. see, i do have many days a week to go to the gym but don't have a lot of time to actually spend in the gym. what suits my lifestyle is going to the gym on days that i already work at a physical job, so it's no harm no foul tbh. imo there's just something magical about getting to train every sbd lift + train back twice a week, every other week
at the end of the day, ignoring the calendar week is such a superpower when programming
@ extending your workout week to more than 7 days is great for progression and recovery imo. I tried bodybuilding splits recently and they dont allow for that same recovery and just spread your energy too thin.
@@iridescent880 yeah more or less
Awesome video, pimp. Keep it coming. People can't believe training is this simple.
Thank you man!!
Jones also said: "if you haven't puked from a set of curls you don't know hard training". That's a paraphrase. Once you throw the adaptation switch you gotta get out of the gym and let the body do the physiological work of adaptation. This is why, for natty's, conventional splits don't work. They're always tearing down and never allowing recovery.
i mean, but they do work tho. speak for yourself tbh
@@YeahTheDuckweed Myself and 2 to 3 generations.
@@oldnatty61 not really
Been following for a year or so, & love the content. Question, do you ever feel like the deadlifts on the same day with rows takes away from the 2nd exercise? My lower back feels extremely taxed after deadlifts, regardless what kind but especially conventional so I had to move rows to the squat day, & pullups on the deadlift workout. Just curious if anyone else came to the same conclusion.
depends how you see rows. some see them as an accessory to deadlifts. i don't; i row for rowing strength, just as i bench for benching strength. so yeah, i do row on squat day (on a full-body day)
new prop unlocked: the whiteboard! yippee!
11:58 Core what now??
So is this not as effective for men in 20s?
Wouldn’t say so, for me hitting 4 times a week is better, I just tuned 30 this summer
It is effective. Great for recovery and progress.
It's for everyone. It's how people trained before steroids came along.
@@oldnatty61 exactly. They trained 2-3 times per week.
@@oldnatty61"steroids" is a weird word for "sports & exercise science"
Thank you Rio! Quick question, does it make sense to take creatine if you are trying to get lean? I am currently 5'9" at 178, my goal is to get down to 160
Hey Lennon, you can definitely take creatine if you’re trying to get lean. You might retain a bit more water, but this will only be noticeable when you’re getting extremely lean. It might help you maintain your strength and muscle as you lean down.
if you mean straight-up contest prep-level lean then maybe not because holding onto as little water as possible is probably in your best interest but for general strength and health, nah. creatine is baller 24/7/365 imo. i mean, as long as you're higher on the water weight side than the fat weight side, right? lol
Guy will be talking about fasting, becoming a super hero and selling supps soon. Nothing new in training. Just re labeled.
He’s made it pretty clear in previous videos that he’s not for special kinds of dieting or much of any supplements, but for eating healthy and within a calorie range.
BS
elaborate
You’re wrong