Barbell Shrugged - Full Body vs. Body Part Splits: What is Best for Building Muscle w/ Anders Varner, Doug Larson, and Travis Mash - Barbell Shrugged #489

Episode Date: July 27, 2020

In this Episode of Barbell Shrugged:   The benefits of full body workouts. Are body parts splits ideal for building muscle? How to structure full body training. What frequency should you train on body part splits or full body How do you target lagging body parts? What are is the optimal volume of training in a week? How to structure focus lifts and accessories on full body training. Finding the right training plan for you   Anders Varner on Instagram   Doug Larson on Instagram   Coach Travis Mash on Instagram   ————————————————   Training Programs to Build Muscle: https://bit.ly/34zcGVw   Nutrition Programs to Lose Fat and Build Muscle: https://bit.ly/3eiW8FF   Nutrition and Training Bundles to Save 67%: https://bit.ly/2yaxQxa   Please Support Our Sponsors   Shadow Creative Studios - Save $200 + Free Consult to start you podcast using code” “Shrugged” at podcast.shadowstud.io   Organifi - Save 20% using code: “Shrugged” at organifi.com/shrugged   www.masszymes.com/shruggedfree  - for FREE bottle of BiOptimizers Masszymes   http://onelink.to/fittogether - Brand New Fitness Social Media App Fittogether   Purchase our favorite Supplements here and use code “Shrugged” to save 20% on your order: https://bit.ly/2K2Qlq4

Shrug family, in today's show we are talking full body workouts versus body part split workouts. And ideally, you're going to walk out of here knowing how to optimally build muscle, structure your training, adding in focus lifts, accessory lifts, how to structure it all, and hopefully not spend four hours at the gym. We're all busy. We don't have time for that. Before we get into the show, I want to thank our sponsors over at Organifi. Organifi.com. You love them. I know you love them.

I love them. The green, the red, and the gold juices, that's my go-to product from them. I take it every single day. Last night, the first lady of fitness went to bed super early. She had a long week at work. I had a long week at work. We're putting out a whole bunch of cool content coming up. I just wrote a brand new ebook. We've got new programs coming up. Friday night rolled around. And you know what? Your boy was not eating a salad. I was not eating

a vegetable. I wasn't going out to the Diesel Dad garden. And I wasn't picking cucumbers. I was tired. I sat on the couch. but when I sat down on the couch, guess what I did? I took a vanilla protein shake and I put a green Organifi juice packet in it, and I have myself a green drink. That's because I still know that I need to get all the vitamins and minerals to keep my body running healthy. Sometimes I just don't want to eat all the vegetables. A lot of times I don't want to eat all the vegetables. And a lot of times I don't want to because it's just a lot of work. Going and making a big salad every night, going and making a big dinner. We're all in quarantine. Restaurants are closed. But you still got to go

and get it. You still got to do it because vitamins and minerals are really critical to overall health. And that's why Organifi is here. That's why I have it in my fridge at all times. So you can get over to Organifi.com forward slash shrugged. The green one, that's the one I choose all the time. The red, sometimes I take in the afternoon, sometimes I take the gold at night, but the green one really just is like, that's my go-to unless it's the fall. That's when they have the pumpkin spice. But make sure you get over, get the most delicious green drink on this whole planet. I promise you, I've tried them all. A lot of them taste like hot, trash, dirt, gross.

You don't want it. You don't want it at all. Organifi, they taste delicious. Filled with vitamins and minerals to reduce inflammation, reduce stress, make you healthier, make your digestive system better. Immune system too, that's another good one. Organifi.com forward slash shrugged is where you are going to find it. And friends, the Fit Together app is coming through again. Right now, you need to go over to Fit Together.

F-I-T-T-O-G-E-T-H-E-R. On the Fit Together app, we have a big challenge coming up. A check-in challenge, a 30-day challenge, which you are going to win. You have the chance to win. This is crazy. Six months of your gym membership paid for. And if your gym is closed right now, we're going to pay you that much in cash. The second place winner is going to win a free Fitbit.

So you've got two ways to win really cool gifts. And all you have to do is go to the Fit Together app, get signed up. You can download the app, put in some cool password or you put some cool information. So where you're at, what kind of fitness you like to do. What's super cool, not only is this check-in challenge going to be off the chains, but look, you're going to win crazy stuff. Also, let me tell you, it's filled with positive people over

there right now. People that just like to work out, people that just like to post about their hikes, their walks, their workouts, their lifting're lifting weights their met cons that's where people are just doing fitness and they just want an award not an award but they were just no recognized as one of the top five new fitness apps on the super cool website that I saw which was awesome because they were next to like the Nike run club so we're making moves over there and we have the largest group on the entire app with Barbell Shrugged. I have the most friends on the app at Anders Varner. And that makes me feel good because it means you guys are getting in there, you're using the app. And I'm so stoked about this giveaway because six months free gym membership

is like taking a line item off of your monthly expenses every month that's really cool especially if you go to a crossfit gym that's like 300 400 500 bucks that they're taking that they're going to give you so get over to the fit together app f-i-t-t-o-g-e-t-h-e-r make sure make sure you friend me because i want you to be my friend and i want you to get in the barbershop group because we've got an awesome group of people over there working out hanging out being super positive not dealing with all that facebook mess these days and then our friends over at shadow creative studios taking your podcast from idea to live in two weeks setup includes branding logos cover art and more it's an easy process all you got to do is record and

upload your audio they level it they make it all pretty and everything else is done for you perfectly produced episodes going up on all podcast channels simple payment structure it can even help with sponsors making your show profitable on day one so you can go to podcast.shadowstude.io p-o-d-c-a-s-t.shadowstud s-h-a-d-o-w-s-t-u-d.io check it out for shrugged listeners you get a free consultation and you're going to get $200 off the $3,000 value that they're going to be putting forward to you guys I think everybody really needs to have a podcast I'm starting another podcast on my own. I'm not even marketing it. I just want to do it for myself. I'm just talking about my life in this quarantine. I'm not, you can't even search it. Don't do it. But it's cool because podcasting really gives you

this chance to lay out long form ideas that social media doesn't really do. And you get to have conversations that are like really just important to you i'm doing the podcast not because i want to it's to be huge i just want to record me and my friends talking about what's important to us in life and our kids and all kinds of stuff but high quality episodes is something that really matters and that's what shadow creatives comes in because they can they can get the audio leveled out they can make everybody's voices sound good. They can clean up some of the mechanicalness that Zoom has. So get over and talk to them.

You get a free consultation and get $200 off over at podcast.shadowstude.io. P-O-D-C-A-S-T dot shadowstude, S-H-A-D-O-W-S-T-U-D dot I-O. Ask my friend Yannick. He's crushing it. We're going to get into the show. Full body workouts. First body part splits. How do you get more jacked?

Welcome to Barbell Shrugged. I'm Anders Varner. One screen over. That's Doug Larson. Two screens over. That's Travis Smash. Coach Travis Smash. Man, I feel like we're recording like the brady

bunch remember like the three up top on the side it was like the the big box and then the brady's were in the middle like looking at their kids that's how i feel like we're doing shows right now there was this lady and his name was anders he had two meatheads i'm making it up i'm freestyling hey today we're going to talk about bro splits. We're going to talk about body part splits,, you know, the two kind of areas when you think about lagging body parts is always number one, the aesthetics to part, how do we get big guns, because we got to go to the beach, how do we get better abs, maybe some glutes, some legs, but also on the performance side of how do we build lagging body parts to work on overall strength, because I think that that's a really important part of understanding how you write your program and put it all together.

So as the highest level of this thing, I think that the bro split, the training split, our body part split, we've probably all heard or at least done a little bit of the training programs where you're looking at back and bys, chest and tris. When was the last time you guys – have you guys ever embarked on the back and bys, chest and tris? I feel like you guys came way more performance. Many times. Really? Yeah. Oh, yeah. See, I haven't done it since I learned about Olympic lifting and generally like trying to get very very strong i haven't been on

a like a real hypertrophy phase in a very long time so it's been shit it's been 15 years since i've done a back and by day yeah i haven't done like a a true body part split where it's actually written down as back and bys arms calves etc uh and in a while i got my favorite split the thing that i always go back to seems to be like an upper lower split not that four day week upper lower split with like with a fifth or a sixth day it's kind of like an extra day where where you have upper lower you know monday tuesday thursday friday or whatever it is and then on wednesday you know do extra conditioning some mobility work maybe some some plyos some sprints go for a jog like go rock climb kind of the extra thing on on the uh on the days off so to speak but

the upper lower split is kind of traditionally been my my favorite i always feel the best i get good really good gains i don't get too much joint pain i feel recovered i'm excited to go back etc etc but like the last time i did like a real actual body part split where i was doing like legs and then the next day back and biceps the next day chest shoulders and triceps etc was probably probably just the post football season in college me and my buddy, Ken, my roommate, Ken, we would, we would have like at least like an eight week block where, where we would do, you know, six days a week, legs, um, back and biceps, shoulder stress inside shoulders, chest and triceps, and then just repeat that another time. So for a total of six days per week,

and that, that was awesome awesome like we were doing like the Ronnie Coleman workout we saw in the magazine back then and it was I loved it I like I like all training like I like powerlifting like weightlifting like bodybuilding like I love weightlifting a lot of people across the world you know they they dog on bodybuilding they kind of intentionally made bodybuilders the enemy in the beginning you know 10 plus years ago because those workouts are they're're boring so to speak and they quote unquote don't do anything um if you love lifting weights they're not boring because i just like lifting weights of any any way i can lift weights yeah and it's it's it's

rough to say that they're not effective effective at what being the fittest person in the world probably not as effective as doing what we consider to be modern well thought out crossfit training but you can't look at a bodybuilder in magazine who's just fucking 300 pounds completely shredded and say the way he does doesn't work like six percent body fat yeah what do you mean it doesn't work look at the fucking guy i make you look like a peon somebody's working you know yeah have you ever walked into vegas i guess we were at olympia but when you i don't even know if we saw any but the one of the most impressive things ever is like seeing the elevator where they like deck it out and like these super high level graphics of like jay cutler on an elevator and you're like that's a human i want to do that there's no way i could do that and i know what it takes to

or somewhat of what it takes in a training and pharmacological sense to get there but i don't want that part i definitely want to look like that that guy's a monster he's never walked in a room and someone's been like yeah you're doing it wrong i would say that bodybuilding has brought more people to fitness, to powerlifting, to weightlifting, even to CrossFit than any other of the sports. I know from my era, everybody, they saw either Lou Fregno on The Incredible Hulk or they saw Arnold. And then you start training and then you learn about powerlifting. And then some people either stay bodybuilding or some people venture into weightlifting, powerlifting. But almost everyone started with wanting to look like Arnold. I sure did.

Well, I wanted to look like Lou. Lou Vrigno was my guy. That's who I wanted to look like and be like. Yeah. Yeah. Doug, when you train at Lifetime, do you go and do front squat straight into hamstring curl, leg extension? Do you do those isolation movements on the machines?

Well, it depends what I'm trying to do in that moment, what type of training I'm prioritizing. Just because I'm at Lifetime at a big box gym doesn't necessarily mean that i'm gonna do just kind of like big box gym stuff i might go front squat and do a metcon and then leave very similar to what you might do at a crossfit gym but then also i i might do um you know a lot of i probably do on average more assistance work at lifetime you know i might go in there and and do something heavy do do the metcon like i just said but then since assistance work at lifetime. I might go in there and do something heavy, do the Metcon like I just said, but then since I'm at lifetime,

I might go do some bicep curls, some tricep extensions, and some shoulder raises, and then leave, where I might not do that. I might not be as likely to do that at a CrossFit gym. But yeah, I do a lot more assistance work and just kind of general you know tempo driven hypertrophy training yeah big box gyms than i do in regular crossfit gyms dude i want lifetime fitness to come to my town so badly i want to i love lifetime it's got everything you

i love all of it bodybuilding powerlifting weightlifting i love yeah anytime you're lifting something heavy even if it's you know kind of heavy for lots of reps i enjoyed going to the globo gym right i love the pump right so it's funny because i i really haven't done a specific training program like that and i think the biggest reason is because there's no real game to be played outside of a lot of pain and a lot of high reps. And I feel like I know I'm not going to stick to that plan. I know a lot of people love it. And that's how I got started was like 3x8 and then 12-15 and then a set to failure at really light weights and then the next drop set

and then the next drop set or super sets push and pull days which i want to get into how you can structure that stuff out but i think that that's been my problem with the longevity of it it's like maybe one day a week i'll get in there um and and do some of that but i love lifting go fast and front squats so much more it's like my go-to as soon as i get in i just want a front squat me too the longevity of it is the piece for me that i know that they work i know they're great i just uh if i have three days a week or maybe five on a great week where i'm in the gym five days that that'd be awesome. It's just, I don't typically want to spend most of it only doing a quarter of my body or, or just do shoulder day. But what are the most impressive things? And I know that you won't

be able to do this. I love looking at bodybuilders. Sometimes we had Alex Michael Turner who's like bodybuilder walk into the room at the crossfit games last year and it was so funny looking at him standing next to all the crossfitters because bodybuilders spent so much time working on their front del and they have this big boxed frame so when they stand on stage they have this perfect v shape and the front del like owns the stage it's kind of like the statuesque muscle that pops out. But if you were to snatch or clean and jerk, it's the most ridiculous. You don't need that at all. It restricts you.

Yeah. I, it was one of the first times I had actually seen like somebody that stood on stage and is known for bodybuilding and builds and has done decades of training in a specific bodybuilding body part split manner and done all the front delt all the front raises you could ever do standing next to all these crossfitters and how the body is shaped completely different all i could think was like i need like 60 of alex michael turner and about 60 of that person then i would be total savage with a with like 40% of Travis Smash, I could front squat 500, have front delt like Alex Michael Turner,

and then look like a CrossFitter all at the same time. Then boom. I think for beginners especially, a lot of people show up to CrossFit and they have no strength training background. If you did bodybuilding for two years prior to coming into CrossFit, I think it would be hugely beneficial like just getting just being able to feel all of your muscles contracting yeah you know especially like the harder muscles like it's hard to feel your low traps your lower traps contracting it's hard to feel your lats contracting sometimes like some muscles are easier than those like like if you go bench press it's kind of easy to feel your

pecs contracting if you're if you're new and you're trying to like feel the muscle working but some other muscle groups are much harder like just getting that mind muscle connection and and being able to feel your muscles working and to get a pump like i think beginners get a lot of benefit there they don't necessarily need to do like a a true body part split where it's like you're going you're you're taxing each muscle group once per week so i think the frequency is too low for beginners but but using bodybuilding style methods um for beginners i think is a great way to be introduced to training and it's and it's very it's very safe even compared to the other strength sports like if you're doing just just conservative bodybuilding you're just doing you know tempo sets of 12 for everything well you how like

fucking how are you gonna get hurt like like you certainly can but it's it's pretty conservative more conservative than than showing up to do powerlifting or weightlifting or crossfit which in my mind are not that they're pretty safe too really but um but bodybuilding is is the safest of all the strengths i would agree you can do it for longer too you can you know it's sustainable for your whole life if you want to i think some of those exercises that you see show up in body part split days because you're not just doing you know just bent over rows but a back day on the machines is so awesome. Like doing seated rows, cable rows is one of the best back exercises that you can do. I love the seated row. And then the T-bar rows, T-bar rows are my

favorite. You will never see a T-bar row machine set up in functional fitness CrossFit gyms. They just don't exist. They're really expensive. expensive you can't go fast they're pretty much as unfunctional as you can get and you're laying on a machine and isolating your back they're just not going to be in there but i think that those things when i was coming up in the first you know decade of me lifting weights made a massive difference in my ability to transfer that over into a performance side of things. Like you're, like you're saying, Doug, Louie Simmons would say that, you know, they cause it the repetition method and he thinks that everybody should start by doing what we're saying. And I agree.

I think we all joke about starting with Arnold's encyclopedia of bodybuilding. Like, you know, I hear it all the time. Oh, when I first started, I did this. I don't think it's that bad of a thing. I think that was probably a very good thing because of what Doug said. You know, you're starting to get that neuromuscular connection. You're creating more synapses. And, like, it just makes things easier to fire and to understand later. I think it's a great base.

You know, if I were when my son rock or bear or magnolia starts i will have them do you know overhead squats front squats and then bodybuilding you know just getting them to you know condition those muscles and have the general physical preparedness to do whatever they want to do when they grow up. Yeah. You just brought up something that I really want to know your answer to, Mash. You mentioned the Arnold program or, Doug, you mentioned the Ronnie Coleman program. And at some point, we've all, especially in our younger years when there weren't a ton of resources out, we've all gone in the gym and tried to do those programs. And something that's really funny that happens on this show all the time as we get

these big experts in here that are seeking the truth and they all start out with those programs and they go and then i learned that just wasn't the case was it i mean i would i would say are you sure you know and i i understand what they're saying and that that program wasn't specifically written for them. But I think what you just said is even more important of like, no, I was doing 12 to 15 reps to failure all the time. And I was 15 years old. So it's not like I was over training. I was using like 20 pound weights and I was getting super jacked that way when I turned 16 or whenever I hit puberty way later than most people, everything was ready to rock.

I was able to build like real muscle and get actually strong. But those programs, they may not be the best thing for you when you are supposed to be doing bent over rows with one tens cause you're not going to be doing it for 15. But there's really something to like doing 12 to 15, 18 reps and doing those super high rep long painful sets to building muscle and that mind muscle connection. You need muscle, y'all. I mean like when you're 13, 14, 15, you don't have muscle. You have skin and bones.

So why start in a little bit of weightlifting? Start with what? You don't have anything to start with. You have no motor. Build some muscle. Give me as a coach something to work with first. I don't have anything to work with if you're just bone. So build some muscle.

If you're just bone, you know, it's a built muscle. If you're relatively new, you can, you can get some pretty decent strength gains off of, you know, sub max weights between even as low as like, you know, you know, 40, 50%. If you're a new person, you're new to training, you're going to get stronger. So if you're doing, you know, 60% of whatever your max is when you're, when you're brand new and you're doing it for max reps, you're you're gonna get stronger like you don't have to do one rep maxes like you yeah neurologically you're gonna you're gonna make some adaptations you're gonna get stronger without

putting on any muscle mass but then also you are going to start putting on muscle mass and bigger muscles a stronger muscle on average yeah if you were to periodize out like a lifetime of training, not that that's like even remotely a sexy question, like I'm going to start here and in 40 years. But do you think there's even a place? I mean, when you talk about training rock and bear, do you think it's like, OK, we say hey let's just pick up heavy shit as much as possible and yeah do 15s 18s who cares what the number is i just want you to go to failure because we're just gonna just some muscle yeah just build muscle and move as much heavy stuff around as possible right now the goal is just is um super general physical preparedness yeah you know we're doing um gymnastics and letting them i want to talk about that too go ahead we're on the farm you know climbing

falling jumping running and then yeah the and then we're you know rocket started playing with he's actually pretty good um i just haven't posted videos yet but he's actually pretty good at weightlifting um yeah i saw that clean yes he's gotten a lot better now he's but he's actually pretty good at weightlifting. Yeah, I saw that clean. Yeah, so he's gotten a lot better. Now he's doing jerks and all kinds of craziness. So, like, for right now, we're just playing, working on movement. But, you know, when the time comes, you know, like 11, 12, we'll start mainly bodybuilding. And then, you know, 13, we'll start to compete,

but still more bodybuilding. And then 16, it gets to be more like what we think of as traditional weightlifting or powerlifting. Yeah, Doug, I actually really want to know because you were in gymnastics longer than I was. And I think in weightlifting, we get into this like really geeky world of like total volume and you don't want to exceed this or you've gone too far you're going to overtrain and then we have negative results and when i go to the gymnastics school there's like eight-year-old girls doing l-sit rope climbs all day long and no one's standing over there calculating total volume lifted this week they're just getting getting after it, and it's so sick.

Like, it's so savage watching these little girls like, deet, deet, deet, deet, deet, and then they let themselves down. I'm like, well, I might be able to get to the top for one, but I'm not lowering myself down. I'm just going to fall. There's no way. I'm trying to find the rope. I'm going to grab it with my feet.

I'm scared. And it's not a regular rope. They're not doing CrossFit ropes. They're doing like 20 foot ropes they're all the way up in the ceiling they might as well be high-fiving the clouds they're so high up there and they're eight like I don't know do do in in the gymnastics world as you like continued up do they sit there and talk like oh I don't know one more rope climb and you've gone too far you have to stay at rep 15. I don't remember any of that,

especially toward the end when I had these Eastern European coaches that were total no bullshit, just hard, rough motherfuckers. I remember bending my arms on back handsprings, and they brought me over to the side, and they duct taped boards to the back of my elbow.

Duct-taped around my forearm, around my elbow, and around my upper arm so my arms could not bend. I had to go do back handsprings with boards taped to my arms. I didn't know you were abused as a child. That's awesome. Yeah. So, yeah, those guys, they didn't give a shit how you felt. Yeah. But they were the guys guys, they didn't give a shit how you felt. Yeah.

But they were the guys that, like, they're like, you will go to the Olympics when you are 17. So why did we in weightlifting get so geeked out on it? Because it kind of goes down to this, we test 1RM. I think it's because it's so much more quantifiable. Yeah. And so people with the ability to quantify start looking at like what's the optimum number yeah you know i don't think you have that in the same way in gymnastics

gymnastics is more about practicing skills and then there's conditioning to supplement you practicing your skills yeah in in weightlifting bodybuilding powerlifting like the whole thing is is so numbers driven you know do this much weight for this many reps this many times uh that people start to start to throw out numbers like you want to do this many sets per week etc and it's it's all it's goal dependent questions like you don't want to if hypertrophy is your goal at some point there is a point of diminishing returns well you will start to hurt your your gains if you're just simply doing too much. If you're brutally sore from one session

to the next to the next, like every time you train one body part and you get to the next training session for that body part and you're still brutally sore, well, I mean, at some point you're just shooting yourself in the foot. Yeah, I feel like that's how Thorian Gates did leg day though. I feel like that's how those monsters do that.

But then they gave themselves time to recover five days yeah yeah yeah because you know he only did like one body part per week but he annihilated it and what you know what people don't talk about is it don't i'm a big fan of dorian and so like i actually know him and like on the other days what he would do was take like the body parts he was not working and that's how he warmed up so he was getting frequency and he was you know working the muscle really more than once but it was at a very low intensity so all it was really doing was you know creating more restorative you know reactions yeah yeah he would man his workouts were brutal i i did some during its workouts and it was

it's brutal brutal I loved it. Yeah, when I did my adult gymnastics class, I probably went two, three times a month in San Diego for a couple years just because I really liked doing backflips. And every time they would want me to actually do gymnastics, I'd be like, I'm not here to learn the handstand. I want to do backflips now. So I would just be in the corner always doing

backflips and jumping into the pit but when i would look over because the little kids when they're eight no one's telling them the same things i know or like when you have a coach like don't do this do that uh these rep ranges are really important and i would look over and they would do it actually really it kind of inspired me to like, kind of like really understand progressions and scaling stuff a lot because you would see them on the parallel bars and they would just be doing like shoulder raises with straight arms. But for like 30, 40 reps, they would just go until they couldn't go anymore. And then they would come back and redo sets of it.

And then it would do, they'd get on the bars and just do scat pull-ups. Like everything they did was so focused on the strength of the connective tissue almost because you have to create that stretch reflex in there. And the tighter you can make it and then do the handstand, the higher you're going to pop off your hands. And it was really cool to watch them because i it was one of those times where you have this wealth of knowledge about this specific thing and then you're looking

at an eight ten year old kid that's doing stuff you've never been able to dream of doing and their training program and the strength side of what they're doing is completely different um i just wonder if we were if you like went into a crossfit just wonder if you went into a CrossFit gym or if you went into any gym and it was like, okay, we're just going to do 100 scap pull-ups today. Like one, you'd have no clients because they'd hate you. It'd be so boring. But it probably would be incredibly healthy for everybody

to do those high reps at, at lower volumes and, and really build that. I think that's one of the things I like about Corey Gregory's plan is that he intuitively adds in like very high reps, you know, whether it's his crazy lunging for a million meters, or if it's, you know, his he does that 10, 10, 10 bench pressing, just, yeah, you know, working the, you know, is it going to build a lot of muscle? Probably not. But what it's going to do is build the connective tissues, like you said. Yeah.

Because that's the thing. You build all this muscle and we're not preparing that tissue for what you're about to do. And that's when you get the injuries. Yeah. Yeah. So if you were to go down this route for, you know, three, six months to, to actually get into it, how do you, Doug, how do you split your, uh, your days up if you were built out a week for, for a body split training? Well, again, depends on how you want to do it. Damn, it depends word.

He's so smart. He knows things i think using again back to back to what we're talking about earlier i think using bodybuilding methods is fantastic doing a traditional body part split where you're working each muscle group to failure for a lot of volume only once per week i think is reserved for a very small number of people most people do not not need to do that. I think, I think most people will get better results with, with, um, working each muscle group two or three times per week, depending on how much volume you're doing on, on each individual day. Um, I think for beginners, this is, this can be kind of contrary to what I was saying earlier, but I'll put context to it. You know, for beginners doing just doing total body workouts,

you know, three days a week or beyond three days a week, you might want to do like an upper lower split, I think is I think is fantastic. I think if you're, if you're a super advanced bodybuilder, and you, you need to, to prioritize certain training sessions just to bring up lagging body parts, if you're just like, man, like, I have a pretty good physique overall, I'm relatively symmetrical. But I just need to kind of talk about earlier with the shoulders like i need to like widen the the top of my v so to speak like my my shoulder width to make my waist look smaller and all that like you need you need dedicated training blocks to very specific items but i think the happy medium for most people is to just do an upper lower split and on your

lower body days you you you do at the end of your workout a bunch of assistance work you can you can do lying hamstring curls and machine calf raises or whatever you need to do and then on your upper body days same deal like you go to your your heavy work and your your compound movements and whatever else and then and then you do your bicep curls your tricep extensions your lateral raises your rotator cuff work and whatever else yeah i mean my way to is, believe it or not, bodybuild. Like, I look at the – if you watch the Chinese guys, like, they do tons of bodybuilding.

Yeah. Hips, lateral raises. Like, so it looks – like, if you look at, like, a program I write for my team, it's going to look very bodybuilding-ish, like you're saying. You'll see, like, monies are mostly a leg day tuesdays are upper body of course you still have the maybe a power stance power whatever and then uh wednesday's uh lower uh thursday is probably more of a carries you know recovery day friday is back to max effort snatch cleanser, but then it's upper body.

And then Saturday is finished with legs. So it's really upper, lower, upper, lower. You know, they don't know that, but that's what they're doing. Yeah. That's very conjugate, very West sidey where you have two lower body and two upper body. You do heavy stuff and speed stuff, and then it's all bodybuilding after that. That's exactly what it is. I mean, I don't call it that that but that's exactly where i learned and we don't

and just like louis we don't uh throw out the accessory work when we get near me either we're you know that will be you know we could be in another country and we're still doing bodybuilding work at the very end only thing would be different would be um less muscular damage type movement so we won't do rdls we'll do like uh leg curls or you know something where you know the eccentric is not loaded quite so much uh do you ever think about it in uh one of the ways that i used to break it all down was like leg day clearly and then kind of like push pull on specific body parts it's kind of where like the whole chest and tries back and buys thing comes in um did you guys ever break it up that way or did you always just think upper body lower body now i broke it up like you're

saying but also did antagonists too so sometimes i would do buys and tries i was chest and back so do opposites you know, I was the king. Me and my boy Brian Borstein in college, Thursday night, party night. Friday, buys and tries. Sure. That's why you go to the gym on Fridays to re-get your pump, man.

You deplete all that stuff on Thursday night. Refill on Friday. Big eat day. You got a little bit of bloat because it's just not feeling good. Go get the buys and tries in. You could do it in sandals. No big deal.

You're back. You're ready for the weekend. You know, in college, I had a great – I got lucky because, you know, you're in the 90s. So we had Coach Mike Kent who just – he's been with Florida up until the last couple years. Anyway, so we would do Friday. He would super set day.

He sounds like awesome bodybuilding. We're going to have fun. He would murder us. The whole point was to see how tough we were. And like, you know, we'd walk in and he's all screaming and yelling. He's like, oh, Matt, you're going to quit today. You're quitting. And I'm like, it was insane.

But I'm pretty sure he gave us all a rado. But we didn't know what it was. I just thought it was cool that I had a pump all weekend. I can't extend my arm, so I'm just always flexing. I go sleeveless for sure because I was swollen from toxins but I didn't know what it was oh I should be laughing that hard this early in the morning that's so good oh yeah it was good I mean those are my favorites just feeling I mean there's something very euphoric about you know the when you talk about the neurotransmitters released during that pump,

you know, the serotonin and the dopamine, I mean, it's great. You feel just like, you know, Arnold talks about it. You guys are pumping iron. Yeah. He's coming. I'm coming. I'm coming in the gym. I come in the gym. I come at home. I'm always coming. I love that feeling yeah yeah that's so good i think we should shut the show down right there that's all you need constantly coming i would say that uh for bodybuilding you know or power i'm sorry for powerlifting or weightlifting or even crossfit to be able to pinpoint, you know,

like, you know, problem areas. Like if you have weak glutes or weak hamstrings and to target that with bodybuilding, it would be a very wise thing to do. I think something we haven't talked about yet, but something we should is talking about, you know, doing the, uh-oh so the blood blood flow restriction training because you know if you're a weightlifter you know obviously volume is very important so you don't want to do something that might that makes me take off five days on legs but if i have lagging hamstrings to do some blood flow restriction work you know is awesome because you don't have any muscle damage and you

can recover so you could yeah you know you could train the next day and you're not sore, but you've increased the circumference of your hamstrings, of the muscle fibers. We'll get into it because that's the part that I actually really want to get into next is the lacking body parts and how you can train them effectively. I think one of the, maybe not new, but one of the big things I hear a lot of coaches talking about now is kind of like keeping reps in reserve,

which goes a little bit against what I started out with, which was just massacre the body part and force it to heal. And there wasn't enough drop sets you could do. Just keep going until you literally couldn't raise your arms while you're doing incline press. But yeah, I would love to, I don't know a ton about blood flow restriction training, actually. It's awesome because another thing that's good about it, if you're a weightlifter or a powerlifter or crossfitter, is that during blood flow restriction, it's the type two fibers that are being, you know, made larger because the type one, they need oxygen to, to, you know, grow. And it cuts that off, you know,

like you're, it's called like vein occlusion. And so like it shuts it down. So it cannot get any oxygen in. So it's the type two fibers, the fast switch, they're getting bigger. So that would be, that is to me like the best way possible possible if you have lagging body parts. How do you implement that? Do you have people going with Kelly Starrett's voodoo floss bands and wrapping up? No, you need it bigger. Yeah, you've got to be very careful.

So let me just make this statement. I would probably go to a professional. Find somebody near you that's a PT to work with you and teach you how to do it. Because if you use that thin Kelly Starrett voodoo floss, you can actually damage your nerve endings. So you've got to be careful. So if I were going to try it on my own which i'm not recommending i would use like a knee wrap is a little bit you know larger in

diameter so i would use that and uh yeah you can put it the cool thing about it is that it works above and below where you're cutting off the blood supply so So it's pretty awesome. You know, a good one, hamstrings is a good one to do. I don't know. So if you were to do that and you wrapped it with some knee wraps, you basically go from the hip to the knee. Go see a professional. But hypothetically speaking, just because I'm interested, you wrap from the hip basically to the knee, quad and hamstring.

No, no, no, no. I've never done it. You would either choose the hip area or the knee area. Gotcha. More like tourniquet style. Yeah, it's more tourniquet style. It's just a loose tourniquet. Have you done any of that?

You're not supposed to do it that tight. Yeah. You're not trying to cut off all all blood flow you're trying to cut off venous return so you're not trying to cut off artery flow away from the heart you're trying to cut off blood flow back to the heart so right so you wrap you wrap your your leg or your arm or whatever it is tight enough where where the blood can't get back out but it can still go in which is part of why you get that big pump because blood's going in but then it's not getting out and just the pressure is building um and so if you do it too tight it's

going to cause you problems and you're not going to get the benefit from it so they actually have special blood flow restriction straps or whatever it's called where uh it's easy it's very easy to tighten them and loosen them so you can get the right amount of tension there. But it's nice, like with blood flow restriction, you're going to get a pump much quicker. You're going to get a higher concentration of metabolites because you're not taking waste products away from the site being worked. And so you can get similar benefits with lower loads, which is less joint stress. And so, cause that's what we're trying to do. Anyone we're lifting weights, we're trying to maximize stress on our muscles, but we're

at the same time as best we can trying to minimize stress on our joints. And so blood flow restriction actually helps with that. That way you can have some, some extra longevity, but you're still getting some hypertrophy benefits, um, stimulated by the unique situation you're in with with lack of um blood flow leaving the area yeah it's i've never done it you're not gonna get real strong doing it specifically but you because you're going to be using lower loads it's high reps and then even lower loads than normal because you're going to get tired faster than normal because you you don't have any any oxygen flowing new oxygen flowing to the muscle as it's being worked.

So it's not really like a heavy lifting technique. You're not going to get a lot stronger, but you probably can grow some extra muscle mass with it, especially for all the muscles on your limbs. You're not going to do it for glutes and pecs and abs and whatever else, but biceps, triceps, hamstrings, quads, calves. Nice. And you were saying, Ash, that kind of like getting into your hamstrings, RDLs, great. That's like something you use it for a lot?

Or leg curls. You probably – like if you did it around the knee you could do like leg curls i don't know that the rdl might be might be the um probably the opposite of what you'd want to do because it creates so much damage and like but just doing like a leg curl a simple leg curl would definitely increase the uh the hypertrophy of your of your hamstrings and then another thing to your point like you're talking about like the reps and reserve versus failure. Well, most of the research now is like saying that going to almost failure because you can repeat it more often. And there's a good study out by Dr. Stone who says like, you know, going, you know, when you go to failure, the hypertrophy

that you're creating is mostly the slow-switch fibers. But looking at volume and going to almost failure, it's found to be more of the type 2 fibers, which is what you want as a weightlifter or a powerlifter. So there's that too. So going to failure, that's why probably I'm assuming bodybuilders are not normally as strong as like a powerlifter, even though they're way bigger or way more muscular. It's because they're building mostly type 1 fibers. Sweet. I don't know nothing about some of that stuff. Blood pressure restriction is interesting. It's just – go ahead, Doug.

I was going to say part of it as well, like there's more than one way for a muscle to appear bigger. Like you can actually have more contractile filaments, more actinomycin that are actually contracting and producing force. But then you also can just have a bigger muscle cell. So if you get that, that some people call it sarcoplasmic hypertrophy where you make the cell bigger or you have more cells,

but you don't necessarily have more, more contractile potential within the cells. Like when, you know, bodybuilders, like you look at their muscles sometimes and it's, they're kind of like, it kind of looks like you stuck a bicycle pump in somebody's chest and just

like inflated their pack. It just looks very balloon filled cause they're, they're pumped and they're on stage. Um, but like having, I think part of having that, um, that,

um, very full look is, sarcoplasmic hypertrophy that takes place where the cell gets bigger, but the contractile tissues aren't necessarily taking up as high of a percentage of the space as it would if you're just getting myofibrillar hypertrophy, where you're getting the contractile filaments um you're getting more of them so once but that still creates a higher potential for total strength if you're getting there because you're building a larger muscle right or is it just taking up the space because you're filling it you have higher potential for strength but like as an example if you do if you match volume for someone doing higher

reps versus lower reps if you're doing six sets of six versus you know three or four sets of 12 or whatever it is um you might get similar gains in hypertrophy they can both have you end up getting bigger and there's a ton of research on this exact topic you can go look at um the people that do the lower reps they get stronger even like they'll get statistically significantly stronger in the lower reps but the hypertrophy might be basically the same right so that that's that's the case for using many different rep ranges for hypertrophy because they all can call they all can cause muscular growth and in some cases you know just doing higher reps just makes more sense,

like when you are doing lying hamstring curls. You don't need to do heavy sets of triples for eight sets, like you might go do on front squats. You're going to do three to five sets of ten or whatever it is. You know, somebody I'd love to get on the show, if you guys ever heard of Chris Beardsley, he's out of the great britain that is crushing the research when it comes to hypertrophy i'm pretty sure nobody out there is doing more research on hypertrophy than that not even brad seanfield is even coming close to my man chris beardsley like he's so quiet you know

i'm always like i love his his stuff, but I would love to talk to him because he puts some sick infographics out too that make it very simple to understand. Where's he at? I think he's in British or Great Britain. Oh, that's easy. It's like noon there right now. Yeah, it's only like five hours.

We'll be hitting him on his lunch break. Do you know him? Do you have any contacts with him? No, but I'm sure I know someone who knows someone so i can like yeah plus i was going to get with uh caldeets as well so i will do that today i'll make a note yeah and dory in a month those three oh dude i would be such a little kid if dory aces on me dory and on i'll put a video together and make it like a WWE hype film. Back in the day... I love him. He does?

I would love him. I have heard him on many podcasts before. After he did Rogan, he probably was like, whoa, this is radical. And he's got a sporting event to promote now. What's he doing? Oh yeah, what's that? The Super League! I yeah what's that the super league i think he's uh

he's on the i think he's on the ownership side of the super league which is like the the super there's no rules we just give you a 315 pound barbell and you squat it as many times you can in x amount of time oh yeah and we don't care we're not testing you at the end to see what you're on we We just want to see the freakiest edge of humanity that we can get to. Yeah, well, yeah. That dude was...

He looked like a comic book character. His back was just so cool looking. I would love to have a back like that. We can do that. Dude, I want to get back to the reps and reserve because this is actually a huge question I have of does reps and reserve actually matter if you're going to go like the Dorian, Dorian Yates route where you're just going to massacre your legs for a day

and then spend the next four days doing just kind of resting. And then if you are doing anything it's much more just like a movement and recovery kind of protocol um or is the real benefit to the reps and reserve the fact that you can come back in two days and hit the body part again but it actually does not matter in total hypertrophy or is kind of doing is doing one day to failure it's probably a per per individual basis and how your body responds but um like one day to failure as beneficial if you did two days in the week to like 95%? Chris Beardsley would say that, you know, especially to, you know, drugs aside,

like if we're talking about a drug-free dude, he would say that frequency along with almost failure is going to trump going to failure and then not as frequent. So in amounts of hypertrophy not only the mounts but like the fibers that are actually being recruited you know and fibers that are actually experiencing hypertrophy on both counts it would be better to do almost failure more frequently does it matter on specific body parts like i know if i a set – if I do like a three sets of 10,

three sets of 12 on the RDL the next day, I'm waking up and, dude, I'm lit up. Yeah. Especially if I'm really trying to do it with the straight legs and I pull the bar away a little bit so I'm getting that big stretch. I'm lit. That's a tough day for the next 48 hours um but when you get into like lagging body parts such as like arms and shoulders you don't really have anything that has that big i mean maybe if you're doing super controlled negatives on bicep curls or something like that. But I guess the amount of – the total number of reps and volume,

is that a per body part thing? And if you have a lagging body part, say it is your shoulders or biceps, triceps, arms, is there a way, I guess, to think about like go ahead and hit a set of – a 10 by 10, some sort of like big volume training, front raises, back raises, superset them all the time. I mean I see Corey doing – it looks like a set of 1,000 bicep curls in every single different direction.

Is there some validity to like certain muscle groups you just can't load them the way that you can load your hamstrings for general beating the crap out of your muscles it's how you muscle breakdown like you know like when you when you load a muscle when the the peak of the load is when the muscle is lengthening say like rdlss or when you do dumbbell flies on the chest. That creates the most, the biggest amount of muscle damage. And so by that, you can't go as frequently. However, when I do like the pec deck and the peak contraction is when I'm, the peak load is when I'm contracted,

I can recover from that a lot faster than doing the dumbbell flies when the peak load is when my muscle is lengthened. So you got to consider it's not really the body part as much as it is how you're loading that body part. Does that make sense? Yeah. So like if I do leg curls, it's not going to hurt me near as much as if I do, you know, RDLs.

Because the peak contraction is when my muscle is contracted. That's actually one good argument for machines is that, like in the pec deck example versus the flies example, the top of the fly movement where your hands are out in front of you, up overhead, if you did just the first one foot of that range of motion you're almost doing nothing right if you just reach your arms out out to the sides where you're getting that full pec stretch and you one foot of that range of motion is is really really difficult because that's the hardest part of the movement right actually when you watch the peck sorry on the

peck deck you get consistent tension throughout the entire movement like one foot of range of motion right out in front of you versus one foot of range of motion right out in front of you versus one foot of range of motion straight out to the sides is the exact same amount of tension because you're, you're lifting, you're lifting the machine through a certain arc, certain distance, and the weights are being lifted the same distance,

um, throughout the entire movement. So there's no big, big shifts. There's no big strength curve there. It's just consistent loading throughout the entire movement. So you get big big shifts there's no big strength curve there it's just consistent loading throughout the entire movement so you get debatably more time under tension um and and better strength gains um because you get strength gains throughout the entire movement rather than just trying to um rather than just getting most of the strength

gains where where where it's within the range of motion where you're getting peak tension, which would, which would be all the way when you're outstretched. That's why when you see those videos, if you, if you watch bodybuilding videos, which if you're not watching bodybuilding videos on YouTube with awesome montages,

what are you doing? Are you even lifting? Do you even care about being strong? That's osmosis strength right there coming in. But if you are, if you watch those, a lot of those training videos for those really big, strong bodybuilders, they don't even use full range of motion because they're isolating that specific point where there's the most tension on the muscle and they don't have to waste their energy. So you can see a set of 8, 10, 12 where they're not even – if they're doing dumbbell bench, flat bench,

they don't even touch the weights at the top. They just do that specific area where there's a max tension on the muscle, and they do a lot of reps in that specific range. It's where they're the strongest. It's where they can load the joint as much or load the muscle as much as possible and then that's where they're getting the most pump in that specific region right um as far as uh like understanding like the different muscle fibers i remember actually going back to the gymnastics thing um christopher sommer used to talk about um when he it was actually on rope climbs and stuff and he was do you remember the

test dog that he said um his his gymnast could do for um laying on the ground it's basically like seated on the ground and doing rope climbs up to like a 20-foot rope coming down. I don't know if it was a test. I want to say he said that they warm up with three sets of three legless rope climbs 20 feet. So they sit on the ground, legs straddled, legless rope climb to the top, down, up, down, up, down, and that's one set. It's a 20-foot rope. He's training Olympians in gymnastics. And so they can basically float to the top, you know, over and over again.

They're just ridiculously strong. You know, they're some of the strongest upper bodies in the world of strength sports, especially relative strength. And then their lower bodies are relatively light. So they, you know, they're the perfect people to be doing that. That's not a normal thing to be able to do, but it's nice to know. Just like you know the standard for squatting is 500-plus pounds now. Gymnasts have their own ridiculous standards that they're able to achieve.

When I heard him say that, whether it was a test or it was their warm-up, he basically laid it out like, well, it's kind of like if you hang out with travis and lift weights with him it's like well if you can't squat 600 like what are we really talking about here like what we need to we need to have a better conversation about being strong because you just don't know what strong is um so when he's with those olympians but he was saying it made me think about kind of like the muscle fiber types and how you organize your workouts because he he was basically saying like, you can't overload your biceps, but you know, it's a conditioning muscle. You're supposed to be able to do rope climbs forever because you just, your biceps aren't going to get too tired. Um, when, when you think about total rep range or rep ranges loads um and in general like the

muscle fiber type um are there places that you can really attack that muscle group versus um having having places that just really should be staying in like the one three and five or two three and five range for for reps charles pulligan would say yes you know he's he would he spoke in general terms everyone is a little different but in general like hamstrings are very fast twitch fiber muscle therefore like lower rep uh schemes and like more recovery is wise whereas like um the not oh the soleus the the not not the gastroc but the soleus is very slow to it and therefore like you know doing four or five sets of 20 is probably a better idea and doing it more frequently is a better idea. So yeah, based on what he said, however, you know,

I can't, you know, I cannot speak is if I'm ever researched it yet. I'm just talking about, you know, my short time getting to hang out with him. He definitely trained his bodybuilders like that, where he would take the muscle, he would test them though, to see exactly their fiber types. And then he would, you know, test them based on this is more fast twitch this is more slow twitch do this more frequently do this one you know less frequently yeah he created some monsters yeah yeah for my eyes yeah a lot of people said about pecs as well pecs do really well with low reps you do five by five on bench like you're gonna grow your pecs for sure um forearms tend to do really well with higher reps yeah um forms and just like you're going to grow your pecs for sure. Forearms tend to do really well with higher reps.

Forearms, just like you talk about forearms and your soleus, are kind of the two most often cited as far as high percentage of slow-switch muscle fibers responding well to high volumes, high reps, which can make training those things brutal. If you're doing high rep forearm training and high rep calf training, that's like some of the deepest muscle burn that you can get it's some of the most boring training in the history of the world yeah yeah like yeah i just can't bring myself to do calf and what you can tell too my calves are small but i actually feel like i can remember the last time i did calf calves and i basically crippled myself and it was like a rainy day and i couldn't go outside

so i just went up and down my stairs and each stair i did i did alternating stairs of 10 single leg calf raises on each stair and i just did it throughout the day because i was just bored and in my house and i just destroyed myself like yeah there was no walking it was just like try and pick your foot up without moving your ankle i think there's definitely like if you're gonna do sprinting i think there's you know now that i've you know been around people who you know who love sprinting i would definitely say that there's a a big benefit you know for training your ankles and but your calves being able to absorb that force when the foot strikes the ground is going to be super important

yeah dude and for the people that are really chasing the performance side of things i think we've hammered it really well uh of like just the fact that you need to get brutally strong and have big muscles and give your muscles the ability to grow which is going to happen in hypertrophy but what do you think about like morgan somebody that we're on a schedule to get him to the olympics and you've got four years and your goal in four years is to have him doing three plus training sessions a day on his training days and that equates to like 21 ish sessions in a week how much of that is just pure hypertrophy and body part splits probably not a lot but that will be a part of almost every you know every single day

you will do some type of hypertrophy but you but those three sessions will be some type of snatch, clean and jerk, squat, a pull. It'll be like – because he needs it for the neurological. It's more about the efficiency of the movement. That's why training more frequently and weightlifting is important. I feel like even now when I do some of this stuff, I still learn that mind muscle connection. And it's one of the coolest parts about training now is almost not having to chase performance.

I get to go back and do some hypertrophy training and like actually spend time like lifting weights, not worrying about how much weight's on the bar. Like, can I take one 35 and just do bent over rows with it perfectly and like really retract my scap in the perfect way? I think that that stuff is just – has been a really cool piece to like not competing and not being focused on like am I going to qualify for something,

but kind of spending the last, you know, three, four years of just doing the things that I think are really fun. Like I got a front squat a couple of times a week, I got a snatch, I got to do some cleans. But then the rest of my training really is like, just how much can I connect with my body? And it's, it's a really cool process to be able to go and do these higher end eights tens twelves and and get some get some feel the burn get jack son yeah everybody

yeah like one of my goals is to you know after i want to build my strength back up i would like to power lift one more time next year then i want to do bodybuilding i don't want to get on stage though like i think especially while my mom's alive, she would disown me if I got on stage and bodybuilding was a little skivvy. I would like to go through two years of bodybuilding and do it just like Corey Gregory would do it.

Spend some, gain some mass, cut it up, gain some mass. I just want to experience it. I want to experience that. I want to do Highland Games. Other than that, I've pretty much done everything else. But, you know, I've already played with CrossFit because of that crazy grid league stuff. But, so those, I like to bodybuild it.

I like to do Highland Games. And I feel like I've done all the, all the sports. Yeah. Yeah, it would be cool. I think about that sometimes. Like, just the cut. the cut to getting down. When I run the numbers, I would have to drop to like 168, 170. God, I would be a mess.

I would get divorced. I'd throw my kid out the window. It would be awful. I would be divorced. I'd throw my kid out the window. It would be awful. I would be a disaster. Just you'd look at it like another piece of white fish and just be like, oh, fuck this. I know, man. I know. I know.

I just want to see what they go through. Like for a couple years, I'd like to do it. Yeah. I think there's some real value in having to push yourself that far. But, man, I'm just – I think about what would happen to my life. I don't know if the reward is there. What about the trifecta? Imagine doing that.

I have to give Corey Gregory – that's impressive. I think that's the most savage thing that exists. I talked to him for like an hour and a half maybe six months ago when we were trying to get up to Rogue, or he gonna fly out to new york to see us and it just the timing and everything's so tough with stuff like that um and when he told me that i was like whoa dude like the bodybuilding shows the hardest thing by far yeah i think the bodybuilding is just, when I see those guys' schedules and the eating is just, you're doing what is so naturally not supposed to happen.

You're starving yourself and trying to grow at the same time. It's insane. Like, you know, he just lives that life. I think it makes it a little bit easier. It's like, you know, he stays shredded. Like he never gets. He's 8% all the time. Yeah.

He's like a two or three week cut and he's ready at all times. Well, I think that's what's cool about strength sports. Bodybuilding is not a strength sport. First off, that's a pageantry of being jacked. But I think that that's the part, like what you just said about being two weeks out. I feel like that's really like a great place for a lot of people to live. We should do an entire show on that, actually. That would be more – that's the healthy place to live.

Yeah, it's like if I have to get to 187 or whatever the new weightlifting thing is, whatever it used to be, 85 was what I lifted at. If I had to get there, give me two weeks and I'm there. That's easy. I don't die. It's 81 now. So 178 is the new one. Or you go 196, 89 kilos.

That's where it's at now. I'm in my bulk phase trying to get back on the platform yeah that's where you want to be right um that's a big gap now that's a huge gap um and then if i had to go play crossfit i would just cut a little bit and i'd be good yeah that's what's nice about strength sports you gotta have a little bit of mass to get you get you there but did i getting down to like three to five percent body fat to go stand on stage when i look at those guys i'm like how'd you starve yourself for the last four months and then still try to get bigger how'd you do that i got a couple of my old athletes who now pretty big into that and so i've watched them like one of them is like really close to getting a pro card but uh you know you see he started out as one of the troubled kids

that i took in and you know just started hanging out and then he started powerlifting he did a little weightlifting and then they found their way and they fell in love with bodybuilding it's just cool to like you know you know i give a lot of kids a start into weight training and then they find what they love and they then they stick with it. So it is kind of cool to watch them go and blossom. Travis Mash, where can they find you? Go to mashleague.com. I have been super hot, though, on LinkedIn.

I'm killing LinkedIn. I'm telling you, I'm going to own LinkedIn. It's going to be linked mash. So. I love it. Doug larson you bet uh you can find me on instagram at douglas c larson also uh related to the body part split we put out a program a while back called emom aesthetics which is not a true body part split it's kind of a combination between functional bodybuilding and and crossfit style metcons where they're all 20-minute workouts. There's four movements per day.

You get the conditioning effect, but you're also doing kind of an upper-lower split with one day in the middle where you do an Olympic movement. You do some plyometric jumps. You might do something that's more balance-oriented. But for the most part, you get that body part split. You get a lot of volume. It's great for hypertrophy. Good for getting ready for summer.

So check it out in the Barberstruck store. Yeah, we're also going to put together a RAD program bundle. So you'll be able to put that EMOM aesthetics program together and then partner it up with some sort of lagging body part, arms, abs, glutes, legs, something like that, and put it all together so you can combine two programs together. Get yourself super jacked. Put a nutrition program in there and you'll be super shredded.

It'll be radical. And you're going to grow. I'm Anders Varner. At Anders Varner, we're Barbell Shrugged. At Barbell underscore Shrugged. Get over to Barbell Store, barbellshrugged.com. Forward slash store for all the programs. Bros, I got to tell you something right now.

It's going to get emotional. Fucking love you guys. Waking up at 530 in the morning every day. And man, we're just smashing shows and this makes my life so much better to be able to get on here. If I was in captivity right now and I wasn't able to hang out

and talk weightlifting with my bros, I would be going crazy. I'd be going legit crazy. I appreciate you guys waking up. We're all already up, but the fact that we can do this three days a week, it makes life so good. I appreciate you, bros.

I appreciate you guys, too. Right on, fellas. That's a wrap, friends. Make sure you get over to barbellstruck.com forward slash store. That's where all the programs, e-books, right on fellas that's a wrap friends make sure you get over to barbell shrug.com forwards slash store that's where all the programs ebooks dude emom aesthetics smashing right now so make sure you go and check that out it's really cool seeing how many people are getting in on those workouts and we got another one coming out called high intensity hypertrophy which is a longer longer term program really stoked on it want to thank our sponsors over at fit together once again we've got

that big down or a big giveaway going on where you can win cash six months of your gym membership or Really stoked on it. green, red, and gold juices to get your micros. And then our friend Yannick over at Shadow Creative Studios. Save $200, get a free consultation, getting your podcast from audio to produced and live and profitable all in one phone call. Give them a call. Get over to podcast.shadowstude.io, and we will see you guys on Wednesday.