Mind Pump: Raw Fitness Truth - 242: The Best Body Part Split

Episode Date: February 22, 2016

What is the best body part split? In this episode Sal, Adam & Justin answer this question once and for all. Please subscribe, rate and review this show! Learn more about Mind Pump at www.mindpumpmedia.com

If you want to pump your body and expand your mind, there's only one place to go. Mind, pop, mind, pop with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. Thank you for listening to Mind Pump. You're here with Salda Stefano? Adam Schaefer, and Justin Andrews. And we are the three sexiest men in fitness. Whoa, we are the three sexiest men in fitness. Whoa, we are the three sexiest fitness.

That's a me goes ever known. That's a stretch. That's a stretch. Why you look at me when you say that's a stretch. Do I bring the average? Do I bring the average down? Yeah, because it's obvious Justin, it just isn't as the sexiest

because he gets all the comments. He always gets the comment. I thought you were gonna go the other way with that. Thank you. Yeah. And because you talk so much about being sexy, people go out of their way to tell me I'm not because I was telling everybody else. Yeah.

You always talk about Adam looking this and that. I can't help myself. So then people have the people find the need to let me know like, you know, you're really not that good looking of a guy. Do they say that? Yeah. Do they get DMs like that all the time? You really?

Wow. People say hurtful shit, bro. Haters. Really? The haters. I haven't had a hurt. Very rarely does someone send a message to you that's just like a nice message. Hey, I just want to let you know, you're a very good looking guy

and I really appreciate all the great information that you put out there in social media. So that's what you do. That's the one that I want. Hey man, I know you're really going to appreciate this. Here's my dick. Dude. Okay.

Dad, who gets that? Adam. Adam. No, I get the nice ones. They, hey, love your content. Thank you very much. That's what I get. I get a lot of those. So I guess, whatever Adam. Hey, yeah, you sound awesome. Hey, love your content. Thank you very much. That's what I get a lot of those Yeah, I guess I guess whatever Adam. Hey, yeah, you sound awesome

Dude, I'm wearing shorts like you just everything. I'm wearing shorts like just in today. All right. Yeah, ooh So we're all exposed here's like way down I feel like you like pulled them up a little bit so they fall that way they fall that way We're Doug sitting he could see the whole show Fall that way they fall that way. We're Doug sitting he could see the whole show He could see the well the intercarriage that much of a show dog or not daddy knows best Looks like a squirrel's nest come here, send me Squirrels nest

Squirrels have nests I don't I guess imagine the magic imagine what a squirrel's nest would look like there you go Okay, does this grow up a nest? I don't know, dude. I don't know, dude. That's a good question. Well, they bury their nuts in it. I know that much. So, so Adam, you just ate two bags and nuts. No, not yet.

I'm working on the side. Does that fit your macros? It does, did I'm on high fat right now? Look, you're doing my thing. No, I'm not doing, I'm not committed to a fault. It's your thing. I'm not doing it. It committed to a full it's it's your thing. Yeah, it is. Your sales. I discovered it. Yeah, I'll just

make it. You do the diet invented. No, but what I am limiting my shoot done the Eskimo diet, bro. You could it's a full credit. You should have done only if we ask them. Oh, yes. Oh, yeah, I'm not going full ketogenic. I'm I'm still getting a good solid 100 to 200 grams of carbs in a day. For me, that's extremely low, though. Right.

But you bumped your fats up. Yeah, excessively. So my fats are well over 100 grams. I'm pushing 150 to 180 grams of fat. That's for kids. Yeah. So I ate that. I ate that.

For the birds. For the birds. The only thing I have to say that I do notice Like and I don't know if this is just because I'm also coming off of being sick So I I don't want you know what let's just scratch that I don't even want to assess how I'm feeling yet because I haven't had a solid week of Feeling healthy good training everything normal and then assess the diet because Right now I'm like feeling all this weird shit going on with my body But I think a lot of that is because I'm pushing through

these flu-like symptoms that I've had for the last week. I got a lot of shit going on with family right now, so I got added stress. So it's been kind of a shit week for me as far as the way I feel, which I just did a post on Instagram about that, which I think this is kind of, and this is a full topic for us to talk about,

but I think it's important to point this out that, you know, one of the things that drives me crazy is when I surf through IG or any social media platform, and we have all these big fitness icons, our peers, right? I guess you could say, that, you know, all they do is they post like all their baddest fucking pictures, their sick videos and just, I mean, always motivating.

Yeah, and it's always be slow. Jim or die. And some people love that because they, that's what they tune in for. They tune in because they want to, they know that when I click on so and so's page, you know, I'm for sure going to see him just sweating balls and pumped out, vane that looking great all the time. But, you know, I don't know, I just have a different approach. I think I like to keep it real.

I like today, I was inspired to do a post that I, because I felt like shit. I'm like, you know what? I feel like shit. It's been a very rough like 10 days for me. I typically like to throw a physique post update to let everybody know kind of where I'm at, what I'm doing with my diet, what I look like currently, and keep it real, you know? And right now, for me, it's, I did not progress. This last like, you know, I was writing and I had some great momentum going into the map performance. I've been loving what I'm seeing. And you know, I hit this last 10 days of getting, I got sick, a train got sick, we're dealing with a family tragedy right now.

And so I got all this going on right now and I'm just a mess. And honestly, you know, for me to not take a huge step back during that time, that's a win, you know, and learning to look at times like that as wins, when most people would let themselves get beat up or allow the tragedy going on, there's comfort food around, of course, right now during something like the family event like this. You know, everyone's bringing the fucking pizza in,

the chocolate, I mean, it's all fun. You gotta keep in mind when it comes to exercise, exercise can either be used for performance, it can be used for rehabilitation, or it can be used for performance, it can be used for rehabilitation, or it can be used for stress relief therapy. And therapy. And I had someone very close to me pass away a few years ago, and that's exactly what I

used to exercise for. I didn't perform better. I didn't progress, but it kept me from losing my mind. And that's how I feel right now. Expanding energy and just being in the original. You get away, get your meditation, do you work out in your back? All my workouts I've felt completely weak. I am down and weight and strength and everything. I'm not pure or anything. Some of the workouts are struggled to get all the way through, but I do feel

great when I finish and I'm glad that I made it there. And I've made a lot of good decisions eating wise, even though I've been surrounded by all this stuff. And you know, it's really easy too. And I have moments, so I'm expressing this, but at the same time too, I've had moments of like getting down on myself, like, fuck, man, I was really wanting to be progressing right now. I had great momentum, but then I do. I remind myself to, hey, you know what,

like that's not what we talk about this all day long that this is a journey and it's not linear. You know, there's gonna be a lot of setbacks and you know, this is a journey and it's not linear. You know, there's going to be a lot of setbacks. And, you know, for me, to not allow a week like that to, because I easily, in the past, easily could allow a week like this to just throw the food in. I mean, when you're not feeling good, crappy food, I'm not hitting in my targets that I need to get for what my body needs, not moving a lot. I mean, I easily could took a huge step back.

So to just kind of whether the storm is a one. Well, it's good to be real. I mean, like us being took a huge step back. So to just kind of whether the storm is going to be real. Well, it's good to be real. I mean, like us being fitness professionals, we always try to like sort of present our way as such like constantly. And it's exhaustive, you know, like, like we're human beings and we go through the same, you know, things in occurrences that happen that we have to face. And I feel like, you know, that is a bit of a pressure to always keep up this persona of like, well, I'm always gonna be eating good

and I'm always gonna be exercise working out constantly. And, you know, on the same thing along those lines you're talking about, like I didn't really work out much this weekend. I'm taking care of my family sick. I got the stomach flu, you know. I'm just like my priorities to help them out, you know, get them to feel better

and then just try and move as much as I can and just, you know, keep that in perspective. But it's just like, I don't know, it's just, it's so unreal to me to always be like beast mode, beast mode, beast mode, all the time because you're detracting away from like things that really matter in your life, you know, whereas you can always come back to that. Well, I think we're going to see a backlash to you. To be honest with you, because when you look at magazines, people are now starting to learn about how airbrushed everything is, how fake everything is, how much plastic surgery

that goes in there, how much Photoshop that goes into each photo, and the stuff on Instagram, like you're saying at them, I think there's going to be a backlash. I think it's starting to come because I think people are seeking out real role models. Role models that show weakness, that show vulnerability, that we can relate to. And it's already happened in Hollywood. You know, you look at movies, leading men

used to look like Arnold Schwarzenegger, which I love, of course, but they don't look like that anymore. People are starting to look for more of that realistic ideal, and you're gonna start seeing it now in fitness. And we present, I mean, the show that's what we do, we talk about the real deal, we don't try and put a fake persona forward.

And I think personally, I think, I know you guys agree with me, that that motivates people much better. It makes people relate, they say, okay, this is possible, these people are, you know, they're average people, it's just like I am. And I hope that's the direction everything goes. Well, I see it going that way. Yeah, I agree.

I definitely agree when we're talking about, especially our audience. I think that's what probably, we probably appeal to those type of people. But they're still, I mean, it's still an epidemic, bro. It's still pretty good. It's a big ship. It's a big ship and a big ship takes a long time to turn.

Yeah, it's gonna take some time, but it's starting to happen. You're starting to see it. Look, it's a big ship and a big ship takes a long time to turn. It's going to take some time, but it's starting to happen. You're starting to see it. Look, it's a matter of time before cover models are pure CGI. That's going to fucking happen. And when that happens, there's going to be a backlash. Mark my words. When models stop being real people and you're just posting up someone fake that the computer made and you can't tell the difference, you better believe there's going to be a bunch

of people who are going to say, fuck that. And you're going to see the flip come. It's already starting to happen you're starting sports illustrate I think it just did a swimsuit edition and posted some women that were like much bigger and heavier than the average You know swimsuit models You did yep dove So the soap company or whatever this whole campaign about real women It's gonna start to be changed her whole physique. It's starting they did with Barbie, huh?

Because that was a big one. That was a big one. A long time they showed the Barbie of like 1970 and in the or 1960, 1970 Barbie to Barbie now and like, and Ken and like, I've got like realistic. Yeah, she used to look realistic. And now that now they, you know, the last, you know,

10 years, they're starting to get a backlash. And I think it's gonna, I think it'll, it'll happen. I don't, it's not happening yet, but it's starting to happen. And so fitness professionals, if you're listening right now and you want to be effective in this industry, you should grab on to this trend now. And that is to be real and to show people what it's, what this struggle really is like. Like Adam just said, you know, he posted a picture that wasn't as flattering as, you know, some of his older pictures. He talked about how this week has been very difficult for him,

but you connect with your audience and you make sense. People watch it and go, this is a real person. I think I want to listen to this person here what they have to say. Instead of the fake blown up bullshit that we see all over the internet and all over magazines. I don't know, but you guys, but to me, it's like, especially now that I'm in my 30s,

I look at it and I get the fuck out of here. Like it doesn't mean shit to me anymore, you know? Yeah, and now it's so much more accessible. Like I love like Netflix and I love like these documentaries that like nobody else would pick up like CBS, NBC, all these things like there's so carbon copied like just like fake, like I don't know, just watching like real TV and sitcoms and stuff is like irritating to me.

Cause it's just like, I never watch that anymore. It's so phony baloney, you know? And it's like some guys holding up this applause sign, like, you know, and they have this like formula for how they open the show and end the show. And it's just, I don't know, just getting into the podcast has really opened my eyes to that whole world as far as entertainment is concerned even.

And how much I appreciate when I do see like a real star being a real person. Well, did you share, I did either one of us share, I know you and I both, I don't know if you did, Sal. What did I not share? No, no, no, just, Justin and I both watched a similar TED talk and they showed like how Netflix that runs the analytics, how they make a show.

Oh, they are. They are super fascinating. Very fascinating. And this is the future of like, TV or that. Instead of, you know, casting goals and doing shit like they used to do to put together a cast and build up a script and everything. Now because we've got so much digital information, now that you can, in the analytics, we can look back and see like, okay,

and break down how to build a show, this genre gets X amount of views. This actor, in combination with this genre, has gotten the highest scores. Totally matter time. You know, now we got a pilot that falls into this genre. Let's get this actor, get him in there. And that's how they created like house of cards.

And then boom, you know, it's like their number one show. Wow. So it was just fascinating because it's actually applying like these analytics in a real way that definitely worked. It doesn't work all the time. But well, that's the thing. Like how do you predict like chemistry and magic? Like how many shows were not supposed to Great like Seinfeld Seinfeld was fucking one of the best shows of all time. Yeah, and it was about nothing

They and they talk about that they talk about a show like that and there's like this this bell curve and And they and they talk about like, you know, it's very easy now Or it's been very easy for them to kind of predict and figure out like this is going to get like a 70% yeah, you know, easy. Yeah, exactly. But it's falling in that 90% time. You take a big risk. Yeah. And that's the magic. That's what you're talking about right there. It's like, but if they can literally guarantee like, okay, if we run all these analytics, it's going to fall at least in this seven, this seven, eight to eight percent time. Yeah. Now, now magic could happen. You know, I'm saying it ended up being the perfect cast with the perfect people on it.

And then just exactly what, and timing. We've talked about this before, another great TED talk about one of the most important parts of business being successful. It's just the time it gets released. The right time right now for a show like that to drop, was around that time and it hits. There's the magic.

Well, look at the OJ trail, right? You look at making a murderer, like how insanely successful that was. And then all of a sudden, this OJ trial drops, think about the mind behind that. Like we should drop this now. Oh yeah. Because it's a trial that happened

that the older generation remembers vividly. Younger generations never even associated, they have no idea like what went down. Yeah. And so it's just perfect time with that. So of course, that's going to be success. Well, I mean, so planning, a lot of planning goes into place, which is funny considering Mind Pump has zero. Hey, no, it's funny. I went over, I was over your house. We're not the magic. I was over the, I was over your house the other day. The magic, man, we're like, Chris Angel. Well, Adams Gro Adams girlfriend Katrina was there and she had come and listened to the show live for the first time like not that long ago And she's like she's like yeah, I was really surprised like Adam always tells me that you guys just turn the mics on

She's like, but I didn't really think that that's exactly what you guys did. She's out there. Yeah, where's the laptop? She's like I watched you guys do that. She's like I had no idea you guys literally don't like't, like you just turn the mics on and go. Well, you remember, I don't think this was live on air. I think Jason, Lord Jason Scott, said this out off air when he talked about, you know, a bunch of fans that he knows over there in Europe that had asked him, like, did you go to find out when you go on their show? Like, do they have laptops and notes out and they have a stuff like that? And he was like, that was the most fascinating thing that he said the mission to us was that, you know, you guys really do just off the cuff, right? No, our coffee table has keys, paper, marijuana and water.

There's really nothing else on that. So, you know, this brings me to a good subject. I want to bring a stripper glitter. Oh, I tell you that. It's still there from the weekend. Fuck it, I want to bring this up because, you know, you're talking about all the fitness professionals on Instagram and all these people who present themselves as you know people you should listen to and the reality is you probably shouldn't listen to most of them.

Let's talk about workout routines because every single one of them will promote some kind of workout routine but they all, you see a lot of them fall under a particular category, especially when it comes to muscle building. And that's the body part split. And I'd say of all questions that I get asked when it comes to fitness and nutrition. There's like the most-best body part split. What is it? Yes, what's the best split? What's the best routine for me to build muscle?

So I want to talk about that with you guys a little bit. Obviously, we've been training people for very, very long time. So our experience is not just based on our own bodies, based on building muscle with thousands of people. So I think we have a pretty good idea of what would fall under that category of, and of course it's never going to be the best for everybody. But what would be the best body parts split, you know, for people? Speaking for myself, I'll start. I always follow the splits that I read in the magazine. Bodybuilding split, you know for people. Speaking for myself, I'll start, I always follow the splits

that I ran in the magazine. Bodybuilding magazines, you know, where you do chest one day, back one day, shoulders one day, you do anywhere between 10. Push pull bro. Yeah, push pull or do, you know, 10 to 15 sets per body part. You start with compound movements, you go into finishers at the end, you get a good pump,

each body part once a week. And I did that for a long time. And then probably about, God, let's see, maybe seven years ago, I thought to myself, and this was sacrilegious, but I thought, you know what, I'm going to work every body part twice a week. And I'm going to do the same amount of volume that I normally would do instead of, you know, if I do my biceps once a week and do 16 sets, I'll do eight sets twice a week. So I had everything twice a week. And my body responded excellent.

And I did that for a long time. And then fast forward, I'm reading some books on some of the old time muscle builders, you know, guys who lifted weights and presented their physics or did strength feats in the early 1900s. And the reason why they interested me so much is because they were, this was before steroids, this was before protein, this was before crating.

And this was before building muscle was real popular. So it's, to me, it seemed like this guy, these guys at a device would probably apply to most people, much more than the device that we'd get from people nowadays, the bodybuilders nowadays, at least. And all those guys worked out full body three days a week and they were very basic kind of routines. And I finally made the leap and I did it. And again, I trained similar volume per week, but I just hit everything three times a week. And I'd never progress like that in my entire life. And I never look back. And the shitty part is I should have known better because every client I ever trained,

I always trained him in a similar fashion, full body two or three days a week because every client always responded better. I never had a client respond well to a body part split. And I should have fucking known better. I don't know why I thought I was any different. Well not only that, like the timing of the schedule never would go with like that, that,

that split. Yeah, I would have a client train me, you know, hire me six days a week or whatever. You know what I mean? So that, that, that was one thing that always never worked with me training with clients. And I did get into that mentality as well with like, okay, I got to split up these muscle groups because I got to let these ones rest while I'm hammering the shit out of these ones and get proper recovery and then go on to the next muscle groups and so on and so forth.

And this just became that same old battle for me of everything was more intensity focused and then therefore the intensity of the recovery and rest, I really, I tried to match with that. And it just didn't do what the full body routine did for me. Once I was able to evolve in my training my own way and then also applying that with clients too, it was just like, I mean, it took on new forms. Like everybody's getting stronger. You know, the hypertrophy gains, everything else.

Like it was just like vastly superior. And so, and the recovery time, you know, the recovery time was a lot shorter. And it's just like, you get into that mentality, oh, leg day, everybody just starts to dread this because you just hammer the fuck out of yourself. And it's like, you know, it's just getting out of hand. And I feel like it's still that way.

No, it is. Yeah. It is. And it took me, and it's funny because I feel like I've always kind of known the science, but yet we're still subrenate. And I think- Well, your brainwashed, man.

Well, brainwashed. And I think that's, your brainwash, man. Well, brainwash. And I think that's why this would a great transition you made into this topic after how we started this with social media and how all the IG's people posting all because body parts splits are still flooded everywhere. That's most of what everybody does. Just like, and I fall right in the category Justin, but here's the funny part.

So I use, I mean, I remember early 20s preaching the fit principle, you know, and the fit principle is frequency intensity, time, type in that order, as far as an importance of seeing change in gains in your body, but yet I would just kind of preach it, talk about it, but then I would go, not do it, but not do it, you know.

I still was running this body part split, where, and my mentality, what I used to correlate, which I think I see the most still is soreness. Soar I get, that's the more gains I was through. The more I could break. That was the gauge, and that's still the gauge. It is. It was that I needed to, and if I wasn't getting soar enough,

I wasn't breaking down enough to recover enough, to build enough, and that was always, enough to recover enough, to build enough. And that was always, I was in search. And I would do the push pull, I would partner up different muscle groups, I would add different things like that. And I would change time, temple, all of a sudden. But I was always in search of that soreness.

That's what I was, that was the gauge for me. That's what I was always chasing was, could I get sore enough? I didn't get sore. That meant effective. was, that was the gauge for me. That's what I was always chasing was, could I get soreness? If I didn't get soreness, that meant effective. Yeah, exactly. Soreness was how effective I was at, which once again, ironically I used to preach this also, that I was to tell clients that technically

that was a sign of overtraining, that soreness is not a sign of effectiveness yet, then I would turn around and go to my workouts, and then I was just, well that's because they're not ready for where I'm at. Right, right. And then I would train myself. I'm my workouts. And then I was just, well, that's because they're not ready for where I'm at. You know, right? Right. And then I would train myself. I'm advanced.

Yeah, I trained myself a total different way because I had already progressed my body further along than most of my clientele. I was. And it wasn't until I kind of let that all go. And I really tried. And for me, you know, there was different times in my career where different things I applied and went, oh, shit, wow, look at that. Oh, shit, wow, look at that, oh shit, wow, look at that.

Did I finally break down and go like, okay, I'm really going to like follow, you know, the science. I'm really going to follow what is true. And if frequency is the main focus, and I need to let go that, okay, I don't want to be sore. Who cares? I'm not going to think about being sore. I'm going to totally program design around thinking about okay volume,

how much I'm currently doing, and then I'm going to slowly progressively overload and add more frequency of whatever muscle group that I'm trying to gain. You see the most gains in her change and like boom, like it was crazy. And now I was the guy who I train legs once every like 10 days, just like just once, I would hit legs and it was like a nightmare. I mean, being a six foot three guy, doing heavy squats and locking lunges and leg press

and all this crazy movements for an hour and I'd have to do legs 60 to 90 minutes. I'd want to vomit afterwards every time and I'd be soar as fuck for 10 days. And no games. And very little games. And then I hit a me, yeah, and I decent, I had okay size of my legs,

but it wasn't until I let off that throttle, it's okay, I'm not searching for soreness, I'm searching for effectiveness, I'm searching, I'm gonna start program designing better, I'm not gonna go to failure anymore, I'm gonna start training this way, and I started splitting it up. And now I train my legs three times a week,

and I've seen gains on my legs, and back in the last two years, which I've really applied those to in the last two years and it's been like huge. Well, it's amazing to me because all the body systems of adaptation work this way. Okay. Learning, let's just use learning, for example, your brain learns things because it's adapting. Okay. Nike muscles get stronger. It's another form of adaptation. Are you gonna learn a subject by cramming the fuck out of your brain hard one day a week? Or by learning some every single day?

It's the same thing, same thing with getting a tan, same thing with getting calluses on your skin. Any type of adaptation to the body does better with smaller doses of frequent stimulation than they do to massive doses of stimulation and then you let it go and let it rest and recover for an entire week or month or whatever. Well, it's like, it's all of them.

It's number one, I see this on our private forum. It's so crazy. The number one thing when a brand new person comes in. Oh, I love this. I love this. They come in the forum, right? They, it's their first weekend and they do their first like foundational work

and they go, I feel like it just, this is an advanced people. Obviously, if? It's their first weekend, and they do their first foundational work, and they go, I feel like it just, this is an advanced people. Obviously, if you're a brand new person, it's normally a perfect start. They feel like, you know, because they haven't done anything, so they're going to feel it for sure. But somebody who's been training a certain way for a long time in an advanced lifter, they go to our program, they switch over to Maps and Obolic. They come into our form, and then they drop this like, you know, I'm not too sure.

I feel like I should have done more. This is not, and I'm not that sore. I feel like I should have done more this and that and that. I'm not that sore. I love now because we've been doing this for over a year. We had this huge community now that like jumps on right. Oh, just wait. They all say just wait. I thought the same thing too.

When I first started, it's in time. Yeah, give it a couple of weeks and then watch and then sure shit, you know, a couple weeks, you hear the same people go back and like, holy shit, I'm PR in this. I'm PR in that. Oh my God. I'm seeing so much as this, like, see.

It is, and we need to make the distinction that recovery does not mean you're building muscle, recovery does not mean you're adapting. Different adaptations. It's different. Your muscles can get sore and recover, sore and recover over and over again without any additional adaptation. And so if you're getting sore, and then your muscles aren't sore anymore and you're working

out, that doesn't mean that they got strong on the adapt that it just means that they healed. Yeah. Same thing when you train a muscle that's still sore. It goes the other way too. Like if you did get sore and you have a little bit of soreness, you can still work out that muscle. You just need to adjust the intensity.

Doesn't mean it has an adapt that a muscle can adapt while it's recovering. And so that soreness is such a poor indicator of effectiveness. I rarely ever get getting punched really hard getting a bruise me like, oh, that was painful and then it goes away. Yeah, you yield. That's it. I've heard you give this analogy for if you're just searching for that, then just keep punching the shit out of your that muscle.

It'll get sore so I'll recover. And then before long, actually you'll be able you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you're gonna, you look at all these different things, it only makes sense that training the body more frequently will yield you better results than training it less frequently. Now the factor here that we need to consider is the body does have a limited ability to take punishment. So when you are training more frequently, then you can't train as long and you can't train with super ridiculous intensity because you're training more frequently. So we don't recommend, and this blows people the fuck away by itself,

is like Adam was saying, don't go to failure, like don't lift until you can't lift the weight anymore. Stop like two or three reps short of it. And that usually trips people out because I think that one alone they don't believe the most. Well, you know, all these things that we mentioned, it's so hard like initially to sell these concepts because the type of person that gets into training and go into the gyms and everything are very much ego focused.

And so like, if you're trying to tell somebody, hey, don't use as much weight as you could probably do with a max effort, you know, scale it back a little bit, and I'm like, easier way in, and I'm like, chill out. Oh, no, no, no, I got to fucking, I could do this, like I'm strong, and I'm awesome. And everybody has this crazy, superhuman perception of themselves, and they just don't want to let that go in order to advance. You know, it really get to another level that their bodies capable of.

They want to always think they're this fucking superhero person going into the gym. Yeah, and look, this is what I told myself when I finally made the switch and it's a scary switch and you know why it's scary because you don't want to lose games, right? You don't want to not progress, but I wasn't progressing anyway.

So I mean, looking back, it was totally logical. And this is what I said to myself, What's the worst thing that can happen? I'm gonna try this working out this way for four weeks What's the worst that can happen? I don't progress big deal I go back to what I was doing before it wasn't working that great anyway No, no big deal and that's what I implore you who are listening right now if you're doing a body part split Trust me work the whole body three days a week do one month exercise per body part Don't go to failure do between four to five sets per exercise, and Monday, Wednesday, Friday,

try it out for four weeks. I guarantee you about 85% you will never go back to a body part split again. The science, by the way, supports it. The science shows that muscles build about 48 to 72 hours, up to 48 and 72 hours after a workout. And then it starts to decline. So if I'm waiting a full seven days, then I've missed the opportunity to hit that signal again just to keep that muscle growing. Atrophy's already happening. You're not really aware of it.

Right. Atrophy kicks in pretty damn quickly. Right, so you've got that muscle signal that builds. And then that muscle building signal starts to decline. And then you have like two or three days where you have no muscle building signal. You're not working that muscle out very hard. So now your muscles want to adapt in the opposite direction. And so you go this up and down type of thing. Whereas with

a full body routine, you're hitting that signal three days a week. And so you're kind of keeping it at that peak. And that's how it breaks down. And by the way, here's another thing that'll make more sense to you. If you're doing, let's say you do chest once a week and you do it, you know, I don't know, 16 sets or you know, 12 sets or 21 sets per workout. Take those total sets and split it up between your three workouts. You're doing the same amount of volume. You're still doing your 21 sets,

but instead of doing 21 sets and one workout, you're doing seven sets three days a week. Now don't you think that would work better? You're doing the same amount of work, right? Well, that makes sense. You'll actually technically do more volume. If you think about it mathematically, if you're gonna do, if you're doing it,

the same amount of sets and reps, you'll do more volume, because you'll see when you do... Oh, you're stronger. Yeah, you'll be stronger, because we all know that you're gonna lose all that ATP, ADP during your workout for the first one. And by the time you're on, you'll set, ADP during your workout for the first one.

And by the time you're on set 12, your strength level is not the same as your first two exercises, right? Seat quickly. Right, but if you're on, this is, and that was, let's pretend it's Monday, it's Monday, I'm doing chest, I do 20 sets, like Sal said, I'm on set 16, I'm on my third exercise or whatever. And of course, I'm not maxing out and anymore because I'm completely fatigued already, energy-wise, and the muscles fatigued, but I still power through that workout.

Well, now instead of that, those last four sets that I would normally do on that one day, like this now it's Friday, I did chest again on Wednesday, I did sets eight through 12 then, now I'm on 12 through 16 on Friday, and now you're fresh and you're hitting that. You're going to be way stronger, way more you're going to be able to get after it than you would be in those. Right, and by the way, you know what you end up eliminating when you work out your body full body three days a week? You end up eliminating a lot of the,

I hate to say bullshit finishing exercises. Yeah, finishing exercises. You know what, finishing exercises exist? Because you just did 18 sets for your legs and you're fucking exhausted, so now you're gonna go squeeze out one-legged leg extensions to get a little bit more of a pump. I have a new name.

I mean, for now on when I see people who oppose finishing exercise, I'm gonna put less effective exercises. That's it. This is less effective. That's what this is. So it is, because you're totally fucking shot. You can't even give yourself, give it a 80%, 90%.

You're giving really, if you really think about it, if you were completely fresh, that finishing exercise, you're probably doing 30% intensity of what you normally do. That's like the fight I usually have with my son, like he doesn't eat enough for dinner and then he wants a snack later, right? Like you don't get a snack later.

You didn't eat enough dinner. That's what you're telling me. But dinner needs to be more effective finishers. But if you looked at those splits, I guarantee you the 98% of the benefit comes in the first two exercises that they do. They do their chest, I guarantee the first exercise is a bench press or an incline press, and the second exercise is another press or maybe a heavy fly.

Every other exercise after that, bullshit. It's those first two that do most of the work. What do you think happens when you're working out your whole body three days a week? You don't, you start your leg workout with squats. Well, the next time you work out, you're not going to start with fucking leg extensions. You're fresh again. You know what I'm gonna do? I'm gonna do front squats this time. Right. Oh, here comes the next, next workout from my leg. You know what I'm gonna start with? I'm gonna start with another variation of a squat or maybe

a heavy walking. You're always doing effective exercises for those body parts. And that's the probably the biggest. Yeah. That's the beauty of it. That's absolute. And let's think of it this way too. When you're trying to build muscle, you're trying to build strength. You're not trying to build endurance. Endurance doesn't really build much muscle.

Sprinting is something that's close to weight training if we were to compare running. Like long-distance running endurance, sprinting would be like weight training, right? Imagine if I was sprinting just hard, nonstop, and I did all my sprints for the whole week in one fucking day. How many of those sprints would be like, wait, training, right? Imagine if I was sprinting just hard, nonstop, and I did all my sprints for the whole week in one fucking day. How many of those sprints would be focused on making me faster

and how many would it just turn into endurance? Yeah. You see what I'm saying? Yeah. Versus doing some sprints every day. It's the same fucking thing. It's exactly the same thing. So that's why, and you ask any strength coach, okay?

And this is a very basic template we're giving you. If you want to get more specific and break it down into phases and add things like trigger sessions, whatever, we have an awesome program at our site, mindpumpmedia.com. Shameless plot. Yeah, breaks it all down for you. But you could just follow this basic template,

like I said, one exercise per body part, do anywhere between three to five sets per exercise, do that every single time, three days a week. You're gonna do absolutely fine. You ask any strength coach, and they'll tell you right now that that basic routine will work better than a split for probably 80% to 90% of the people that would try it. Most of you that are listening will do better doing that.

Well, I'll tell you right now, unless you do something even closer, similar to it, it will change your life if you're a one-of-a-beginner or two-somebody who's been running a body parts split for most of your life. If you've been running a body parts split for will change your life if you're a one, a beginner or two, somebody who's been running a body parts split for most of your life. If you've been running a body parts split for most of your life or two, you're a beginner, changing over to a full body split like that will change your life.

We'll literally change everything. I guarantee, I guarantee. It'll blow your fucking mind. Yeah, no, it sounds so welcome. You walk around more energetic, you know, ready to go into another workout. And that's like the point, you know, I don't want to be hammered to where I'm like, oh, I'm so dreading this next workout.

That's the next piece of advice I have to on running a split like that is, here's where we start to learn how to listen to your body and adjust your intensity based off of that. This is something that I always try and install on my clients and it takes time because they have to learn to feel this and learn to understand, listen to their body and listen to it time. When I come into a workout and I've been well fed, I've been dialed in my diet, I've been well restaged, I've got low stress levels going on and stuff and I just, I can't, and I know some people are maybe not some people, maybe some people, but maybe not a lot of people, but I think about when I'm in the mood to lift, I'm thinking about my workout before I get there.

I can't wait to see it. I'm excited to get to the gym because I feel loose already, I feel good, I don't feel sore anywhere, I'm excited to go get after it. Those are the days where I am gonna get after it. And then a day where I feel like, yeah, I feel sore, I got a lot of stress going in my life right now.

That's when I'm gonna tone the intensity down. That's not when I go in there and being the fuck out of myself and punish myself, which people feel like, oh, I felt so relieved from that. I just, I guess it's a stress relief. Yes, it is a stress relief, but not when you approach it that way. You may think it is because you killed the fuck out of yourself

and you feel like you accomplished something, but you really didn't accomplish as much as you think you did. No, it's very important to adjust your intensity based upon your lifestyle. Very, very important. And going to failure is for most people, not for everybody, but for most people, it's too much intensity most of the time. Most of the time going to absolute failure on any working set for any muscle group is probably too much. And when you're going into the realm of too much,

that means you're taking away from your body's ability to adapt. So think of too much as detriment. Not just, oh, I over-killed, but it's okay because I did extra credit. Overkill means you're not gonna progress as quickly. And I would challenge somebody who's, who see, and I'm sure, if you're on social media, Instagram, Facebook, whatever, and you follow

fitness icons, I challenge anybody to look into those people and actually see how many of those actually have real experience training hundreds of clients in addition to the right chicken point, their education level and fitness, meaning Kinesiology or somewhere on that background. Great point. You know, if you you these guys, and girls, that I mean, they look badass and they train fucking insane and they talk about their clients,

they coach, or these people that do all their online program shit, find out how long those people have been training one-on-one, people in front of them, and I mean hundreds of them. Because we didn't consider you a master trainer until you've put 5,000 hours into training clients. So, once they find out if they've had 5,000 hours, minimum of standing in front of somebody else, different types of body types, taking them through programs,

and if they train their clients the same fucking way they train themselves on Instagram. That's a very important point, because here's a deal. When you look at someone that's super, super muscular that's not trained lots of people, their understanding of exercise is based upon their experience with themselves. And there's people out there,

not the majority of people, it's the minority of people, but there's people out there who have just won the genetic lottery. They respond excellent to intensity, they recover faster than most people. Their muscles look fantastic. They get away with crazy shit. They recover exactly faster than most people their muscles look fantastic They get away with crazy shit. They might even thrive on it And so their understanding something completely different So that when you tell when when they're gonna give you advice

It's based on the experience of them training themselves and let me tell you what most drone and HCH work Yeah, and of course that and even the ones that are all natural because we got buddies that are all natural That look amazing too, but here's the thing They don't even know that they're anomaly. They think that the reason why they're at with her at is because Everybody else are a bunch of pussy's they've learned to persevere through that all that that mind Yeah, like it's like a mental discipline. Yeah, and unfortunately everybody who listens and follows they think the same thing too And then they beat themselves up like fuck I just wish I could be like him. Fuck, I wish I could get to work.

I'm just over all the time. I wish I could get to his level. And I can't, you know, fuck, we would look that way if we could just persevere like that and push through like that. And then in your head, you go the rest of your life thinking that if I want to look like a cover of a magazine, I've got to train that way.

And you either one chase that dream in your whole entire life, trying to pursue it in that direction, failing constantly or falling short short all the time or two, you say, fuck it. I don't, I don't want that back. Well, it's like the detriment to like somebody deconditioned or overweight like coming into this whole experience. It's like, you know, do you want them to like hammer themselves and go through this process like where they feel like it's unachievable. That's such a stupid thing to do.

Why would I promote that? Even people who aren't like that, there's just the average person. Look, Doug, the producer, when he hired me, he was not obese and had health problems. He was actually much better than the average person in his age. He came in, he said, I'm a hard gainer,

I just don't build muscle easily. I've been lifting weights for years. This is the same guy now that did, you know, pulled 405 pounds at, I don't know how much you weighed at the time, 160 something pounds, 154 pounds. The guy looks phenomenal now. And all we did was we switched him from splits to more of these full body routines. I'll tell you something right now, every single person that I know that has switched almost every person. There's only one person I know that went back to a split. Now, I'm just being honest.

But I'm talking about a lot of people switched from a split to a full body. They gain minimum. Minimum, the guys will gain minimum five to eight pounds of muscle. Just from doing that, solid muscle. The women, two to four pounds of muscle. That's what I've seen. That's what people can expect.

My cousin Gabriel, same thing, and that guy's got relatively good genetics, he's pretty muscular on a body parts split, switched over. Six pounds of muscle, she came on him, like instantly, he couldn't believe it. Right on his quads. Right, yeah, exactly. And he built that muscle, so it's, I implore,

if you're listening, I try it. You will be fucking blown away. Most of you will progress much faster on that basic type of routine. Your hormones respond on a better level. You know, when they examine exercises and they look at the positive... Claddie brought this up. Yeah, the positive hormone responses to exercises.

Because weight training has positive hormone responses in particular things like testosterone and growth hormone. Some exercises are king and others are second fiddle. And the kings of exercise until point that out. Distant, like the ones that spike testosterone are your squats, your barbell deadlift. Heavy load. You're heavy cleanser, overhead press, your bench press, right?

Well, guess what you end up doing more of when you do a full body type of split versus a body parts split. You get to do those testosterone boosting, growth hormone boosting exercises more frequently versus doing your doing them in the beginning of a workout. And the rest of the workouts a bunch of bullshit. And then you end up squirting out a bunch of cortisol at the end because you're trending like an endurance athlete. I, you know, it reminds me of what Lane, Lane Norton's famous for saying, if you're not squatting, what are you doing with your life? Yeah. You know, because reminds me of what Lane Norton's famous for saying, if you're not squatting, what are you doing with your life? Yeah.

You know, because it's like, you should be on this mission to either, and if you think that you're somebody that one off who can't, you're probably not that one off who can. You just haven't got to a place where you've fixed whatever's going on with your body, everybody. If you can walk around, you should be able to squat. And you may have limitations to that. If you're sitting on a toilet, you can squat.

Yeah, right. No, it can squat. Yeah, right. No, it's true. It's true. And the key is to get to the point where you can do that comfortably. And you just, you might have a different starting point than a lot of people. You might have things we need to address. But at one point, it is the golden. It is everything when it comes to weight training and all the benefits.

Like you talk about from a hormonal standpoint and from gains and results and fabric and muscle building. I mean, it just, it takes the cake on every, a lot of those movements that you just listed are all these type of movements. If you can't do them, you gotta learn how to do them. And if you're having a hard time because you think you've had this surgery or this injury

or whatever, then you need to learn how to rehab and fix that to get to the point otherwise. That should be your goal. That should be your goal. Yes, that becomes a priority more than having great biceps. If you had some surgery in L4 and L5, something happened, and we have, you know, someone has a compressed disc, and we have some issues, super common that you know, I hear a lot, oh, I've had this surgery, so no, I can't squat anymore. Like, no, it's not that you can't squat anymore at all.

It's just we've had something happen in the past to you that we definitely need to be careful about how we do things and we need to look on how your body moves now. And when we go to go into a squat, what do I notice? And you know, spend the time, spend the money, invest in somebody to help you and get you to that point because if you're not squatting, you're not deadlifts, and you're not doing it overhead press,

you're not doing these movements because of an injury, all you're doing is you're slowly killing your body. It's just slowly. You want your goal should be to get to those exercises. And that's actually my goal when I get a client. Every time I get a new client, I do an assessment. And I'll be honest, sometimes we never get to the barbell squat. I'm talking about some of my elderly clients

or some people who have severe limitations. But the goal is, my goal is to get every single person to eventually be able to do a proper barbell squat, a proper barbell deadlift, to be able to do a good strict overhead press, to be able to do something like a push up, because those are very fundamental movements in the body and they're so effective. And I know we work our way up to the barbell squat. But once we get to the barbell squat, and then we can do it right, oh, here comes the progress every single time. As soon as we can start squatting and sometimes it takes me months to correct the balances to get them there, then the gain starts to come, then the muscle and the fat

loss and the functionality starts to come. So I have a client right now that give a shout out to her that I come and I see her in her house and she has low back problems and she's had a full knee reconstruction just recently. So right now, and every couple like month or two or so of that, I start to interject all these movements to see where we're at with them. And unfortunately, yeah, every day,

I'm not squatting with her. She can't even get all the way down to 90 degrees because she has hardly any flexion in her movement. So right now, we spend a lot of time doing all these, other exercises to build all her stabilizer muscles to work on her flexibility. We do a lot of dynamic movements, a lot of stuff like this so I can get to the point. And the way I check is every month we come back, I kind of see the depth in her squat,

how's her overhead press looking, how's her deadlift looking. And we always cycle back around and I bring them back in because I want to see our progress from all the other work I'm doing to get her there. But eventually that's the ultimate goal. The ultimate goal is for pain-free with great form to be able to move through all those, and I will get her there. And every time we get there,

she's making progress, you know? Well, that's the thing. I have a very similar situation. One of my clients, well, a couple of my clients, to be honest, I have a lot of like rehabilitative type clients. And it is, it is our goal to be able to squat properly. I mean, that is a basic fundamental movement that we have to have, and to be able to squat properly. I mean, that is a basic fundamental movement that we have to have and to be able to have strength in that. And so, you know, yeah, there's times

where I can't, we can't do that because like the knee pain and, you know, all these, these, these arthritis isn't all these things you're battling. However, you know, there's a range of motion that I can work with. And now what we're going to do from here is there's, there's a range of motion that I can work with. And now what we're gonna do from here is there's techniques that we're gonna apply to help to build strength and get more depth. And increase that range of motion. And also just like get this intrinsic force and generated to focus on that. Like get that central nervous system response.

So now like if I'm gonna get to the depth where maybe this is what I have to work with, well, guess what, you're gonna stay there. And you're gonna stay there a while, and you're gonna teach your body that you're supported. Now I'm supported in that depth, I'm gonna come back up, and each time we're gonna keep working, just like a ladder, we're working our way. That's it, the goal should be to increase range of motion. I feel like I'm very passionate about this topic too, because I was this person, dude. just like a ladder. We're in our way. That's it. The goal should be to increase range of motion. It's a result of it. I feel like I'm very passionate about this topic too

because I was this person, dude. Like I avoided squatting for a very, very long time and I would always come back to it. I would do it and fuck, it would kill my low back and it would bother my knees and I just, and then I'd stay away from it for a long time. I'd just find, I can get just, I find I'm seeing good results with my leg press

and my lunges and my other movements that I could, that I felt good that I could perform that. And then I come back to, I get, ah, then I had the same thing. I literally never squatted over 185 all the way till my mid, mid to late 20s. Literally, I would, no, because the moment I went over 185, my form would deviate and then I would, I would end up hurting myself. My low back would be bothering me and I'd be like, I'm just, I can't do this. And I even started, even as a trainer and knowing better would start to tell myself

that I'll just do other movements. And it was being around you guys that really made me go, okay, I've got to figure this out. I got to find out what's wrong with me, fix it, whatever I need to do. And for me, a big part of it was my stance. For the longest time, I used to, we were taught in our books, you look at a squat.

If you look at a squat, you know, 90 percent, you know, you might see some good stuff now, but 90 percent of any sort of book or anything you would find out that they would show a squat, they would show somebody in like the anatomical position, which is their feet about shoulder with the part toes completely neutral and straight and then squat down. You know how many people I know that can fucking squat like that? Like literally, I've had like maybe one client that, you know, that Asian guy, you know, I've had like maybe one client that, you know, that Asian guy, you know what I'm saying? Like he's got their perfect upright squat,

just naturally the way their hips are, you know, in relation to their stance would be perfectly. That everybody else, I have to play with their stance based off of their hips, their hips, they're all everyone's in their length of their femur, the length of their tibia. Everybody has different bone lengths, all of this. And when I finally started tweaking that and finding where my stance was, and their length of their theme or the length of their tibia. Everybody has different bone lengths, all of this.

And when I finally started tweaking that and finding where my stance was, and that was like, okay, I'm gonna not worry about weight. I'm gonna come into the gym. I'm gonna perfect this squat. And for me, perfecting the squat was no longer trying to look like the picture I saw, the book that I have, all the books I read, fucking all the certifications

that I did growing as a trainer, but it was, how do I comfortably get down? I know I can sit all the way down on the ground, but I don't squat that way yet. I'm trying to squat differently, which was causing all the issues. So then I worked on my stance, I worked on all that, and then I got to a position

where this feels comfortable for me. You know what that is? You taking time addressing things in that lift. Not a lot of people do that. You know what I mean? The mentality for a workout is to get through the workout. Or if you're not good at it, if you're good at is to get through the workout. Yeah. Or if I'm not good at good things, you're good at work out. Add more load. Oh, I can't. Oh, that means I should just, you know, take load off.

Well, we got to remember, we have to remember this. Okay. The you are the product of millions of years of evolution. The human body does a few things that it's made or evolved to be able to do a few things. Squatting is one of them. So was lifting things. So was gripping things with your hands. So was putting things above your head. So was throwing things and running. And masturbating.

And masturbating. These are things that your body evolved doing and you should be able to do them. And if you can't, then the capacity and the potential is there to be able to do them. And if you're not doing them, you're missing out on some of the most effective exercise.

I'll tell you something right now. The other thing about body parts splits that get some of my nerves is that people have arm days. What the fuck are you doing on an arm day? You're doing 15 sets for your biceps, and it's all isolation movement. Do you want to know some? I'm gonna tell you something right now.

Like the dude that could do a pull up with 200 pounds strapped around his waist is gonna have bigger biceps than the guy that can curl fucking all day The first two men. I was that guy, dude. Yeah, I was doing I was hitting you know, cuz arms probably everybody Everybody wants arms, you know I'm saying and I You're saying that and you're probably and I and the reason why I want to speak up right now because I've got good arms And I got him that way, but it was a long road and along the way I fucking everything else is imbalanced. You know what I'm saying?

I got these great buys and tries that I had for years because I was doing 16 to 20 sets of all these isolation movements two to three times a week because I cared so much about what everything else was like literally now, like I have maybe lost a little bit of size on my arms because I don't care about their overall development compared to the rest of my body.

And for me, it was symmetry. And it all stands back from that girl that told you like your arms were just skating around. Of course, of course. Of course. Ah, she said you up. The crazy part is now like I never, I touch him whenever I'm bored.

Like to me, like an arm day now if I go into it, that's like our trigger day or a day where I'm just like, oh, I feel good. Well, think about this way. You hit your arms every time you row every time you press every time you pull or push I had a paradigm shift a long fucking time ago when it came to arms because I had a gymnast come in to my gym And there was this dude that comes in and he had the biggest fucking biceps ever seen like the dude and if you look at gymnasts By the way, they all have ridiculous biceps every single gymnast Especially they do rings. That's what I'm saying.

I'm talking about male gymnasts because they do that, right? Massive biceps, every single one of them. Ask a gymnast how many curls they do. Never. Zero curls. They don't do a single fucking curl. No thank you.

And I know a million guys in the gym that do curls all day long that have shitty looking arms. And then it go dawn on me. Like, I should just get really strong at pulling shit. Like pull ups and roads Yeah, and my arms will get massive and sure enough that that's what works That's what it's and I didn't and I don't wear wrist straps by the way Rest yeah, I don't wear wrist straps either wrist straps

Take the weight out of your hand 250 With wrist well, you can't do it then reality you can't lift it well When you when you think about it just make sense that you know You work on the primary moveers, the secondary moveers will naturally develop right with them. Of course they will. That's it. They have to because they're in relation.

Exactly. And they will move in that relation. The bigger your back it's, the bigger your biceps. If you're doing everything correctly. Well, it's exactly what you're saying is you're creating an imbalance immediately by using them. Right away. You're using these little muscles and not using the big ones that are supposed to work with it.

But here's a deal. I could say this to pretty much anybody in the little agree with me. I could say squats build more your quads bigger than leg extensions. Now everybody accepts it. Nobody would argue that. They'd be stupid if they did, right? How come nobody accepts the fact that a pull up or a row builds the biceps more than a barbell curl?

If I say that, people will look at me like, I'm crazy. No, that's not true. Yeah, you can focus more on it. Do you do realize the bicep is the fucking, it's almost like the hamstring of the upper body. It is the hamstring of the upper body. It is exactly what it is.

And the tricep is the quad. You'll build those bigger with compound movements, just like your ham and quads will build more with the squat. The same fucking thing. Like that's the other point to like split routines. It irritates me. It's because you're creating imbalances.

You know, I'm so focused on this area and I'm just focused on it. There's one time. I'm not using my upper body on the lower body days. So now I'm creating a disconnect between the two on a from a functional level and the functional level. Absolutely. My movement is going to go to shit. Absolutely true. Imagine if you learned how to ride a bike

and always either pedaling or steering, but never doing both together. And then someone puts on a bike. And then someone puts on a bike as a hell of a party in the alley. It's so silly. It's a great analogy, right there. Oh shit, both of them. I can't do both.

Wait, wait, wait, wait, wait, wait, wait. I'm gonna do this, but no. We'll be trying to pedal the steering wheel. This is, right, this is my bodybuilding. I can't do both. Wait, wait, wait, wait, I'm good at this. I know. You'd be trying to pedal the steering wheel. This is, right, this is my bodybuilding. This is my bodybuilding, although it makes you stronger. You got to make it me, you might have, right? You're gonna make it me. And bodybuilding makes you stronger, so more strength

is always better in sports, but this is why bodybuilding is always has, it's such a bad way to train an athlete unless you compare to nothing, but if you compare bodybuilding to more functional type exercise, it gets as ask kicked all day long. And I know a lot of fucking bodybuilders that are the most dysfunctional fucking people, and I don't mean in terms of their personal lives,

I'm talking about in the way they move, and you can just see them in the gym, man. It's terrible. I'm in the gym working out, and I see these big pumped up guys, you know, probably a lot of them on antibiotics, and I see them go from one machine to the other, and I'm looking at them like,

I bet he has trouble putting his shoes on. And that guy can't wipe his ass, and that guy right there, if he threw a single punch, would destroy his shoulder. And I bet he couldn't. He can barely even like stay upright, because he needs a belt. Dude, the best indicator,

you take someone like that, and you do a standing overhead press. Oh, standing overhead press to me, we'll snap him in half. We'll just, we'll show everything. Somebody, a over it, press to me, we'll snap them in hands. We'll just we'll we'll show everything. Somebody a guy, like a guy that big, that strong and all everything that look that massive should be able to over press 225 or head, watch him struggle with 135. If you can even get a slower back, he

arches looks more like an in the range of motion. And be like, yeah, right, right. Right. Flexing. So I guess the moral of the story is if you want to build muscle and make your workouts as effective as possible, take your body parts split, crumple up a piece of paper, write it down and crumple it up, shove it up and smoke it. Light it up and smoke it or shove it up a bodybuilder's ass.

Then piss on it. And do, and for yourself, do a full body routine, very basic, do your compound movement start with the large body parts like legs, move through the large body parts down to the small body parts, do one exercise per body part, try it out, see what happens. Change your life, and don't forget to leave us a five-star rating review. By the way, you can find us on Instagram at Mind Pump Radio. You can find me at Mind Pump Sal, you can find Adam at Mind Pump Adam, and you can find Justin at Mind Pump Justin. See you. It's easy. Thank you for listening to MindPump.

For more information about this show and to get valuable free resources from Sal, Adam and Justin, visit us at www.mindpumpradio.com. Until next time, this is MindPump. you