 Full body workouts are superior to body part splits for building muscle and performance. Our next caller is Michelle from New Jersey. Hey, Michelle, how can we help you? Hey, so thank you all good. Thank you all so much for all of your content. I love you guys, I listen to you all the time. So I just wanted to say thank you for everything that you do. My question is more so for me as a newbie personal trainer. I have been a personal trainer for about a year now, but I actually have to take a pause on personal training because I am performing in a Broadway show in New York City right now. But this is more so for my husband and just learning your techniques and what your philosophy is. So my husband is the complete opposite of me. He is six three, he is 33, he weighs about 175, can get up to 180 pounds, very tall, very lean, skinny, and he used to run a lot of the marathons back in the day. Now we don't run any marathons anymore. I never run a marathon, but he doesn't run any marathons. We're strictly into strength training and building muscle. So we got into weightlifting by listening or watching, sorry, by reading, Mike Math used bigger lean or stronger, thinner lean or stronger, and that's when I really got into the weightlifting and becoming a personal trainer. We had took a break from BLS and now we had just purchased, he had just purchased Maps Anabolic. And I am looking at that and kind of comparing the two and trying to see what your philosophy is based off of anabolic width versus BLS. I know in BLS there's a lot of big compound movements, three minute rest, two to three minute rest in between, focusing on those major muscle groups. But when I look at Maps Anabolic, I feel like there is a lot of trigger sessions. The first three weeks is focusing on more, it seems as though for me more, more endurance because it's less rest periods hitting more muscle groups. You're in the gym more five times a week and I am curious on what you all thought are on versus the two and trying to find a happy medium for my husband. And also I'm learning at that same time. And I also have a body building coach that I worked with for potential to do a show by the end of this time next year. And his theories of like only training two times in a row, go training back to back, tempo training, blah, blah, blah. So I'm just trying to find a happy medium with my husband and he's like, what should I do? I'm so confused. Yeah, so I'll give you the short and the long of it. Here's the short, have him follow Maps Anabolic. It'll blow away pretty much any of the other programs especially for someone like him. Now here's some of the differences. Mike Matthews, very smart guy, great friend of ours. He follows the science very, very well. So he, and this is what he does very well. He looks at the studies, he makes sense of the studies and then his workouts are based off of scientific research. Now Maps programs also follow the scientific research. However, they are also written by three trainers who trained for over two decades and worked with lots of people. So let me give you a comparison or a difference, right? With bigger leaner, stronger. And if we compare that to Maps Anabolic once you get past pre-phase, with Maps Anabolic, you're hitting the whole body three days a week. With bigger leaner, stronger, it's more like two days a week. It's a little bit more of a split in bigger leaner, stronger, less of a split, more full body in Maps Anabolic. Why the difference? Well, here's why. If you train a body part two days versus three days a week but the volume is the same and the intensity is roughly similar, studies will show that the gains are gonna be right around the same. However, what we understand as coaches and trainers is the more often you can practice certain lifts, the better you get at them and the faster you get at them. So in other words, rather than doing, let's say, 20 sets for your legs twice a week where you're doing 10 sets on one workout and 10 sets on another workout, what if we did 20 sets over three workouts? Even if the gains look similar in the studies, we know through experience, working out your legs, practicing squats, front squats, lunges, more frequently tends to produce better movement patterns. You tend to get better at those movements faster and the strength gains, and this is what the literature will support, the strength gains tend to be superior because strength is skill just as much as it is bigger muscles. As far as rest periods are concerned, they compare, when you look at studies that compare long rest periods to short rest periods head to head, it's true that long rest periods build more muscle but here's where people mess up. All the rest periods within reason still build muscle and your body will adapt to a particular rest period if you stick to it all the time, meaning if you do something novel, like go from three minutes to a minute and a half, you start to get the ball rolling again. So what you find with maps in a ballock is this phasing of rest periods where it goes, some of them are long, like phase one and phase three, the rest periods are much shorter. And then lastly, I'll touch on trigger sessions. Trigger sessions are not the same as workouts. Trigger sessions are literally like, you know, you're getting a little bit of a pump a few days a week on your off days. It's not a workout. It's active recovery. Yeah, and it's not cardiovascular. And it's maintaining the muscle building signal you sent the day before. The day before is your hard workout but what happens is you send this loud muscle building signal with your hard workout and it peaks at about 24 to 48 hours. We've studied this through what's called muscle protein synthesis. And then it starts to decline very quickly. If you do some trigger sessions, which they're not like workouts, you're not tearing muscle down, you're not doing that, but you're getting a bit of a pump. What you do is you're keeping that muscle building signal up higher for longer. This is why you'll notice that mail carriers who don't go to the gym and do hard calf workouts, all they do is walk a lot, they still have muscular calves. They're not doing any body building, but you still see muscle being built in their calves or mechanics in their forearms. They're not at the gym doing forearm workouts and barbells and dumbbells, but for some reason they've got strong muscular forearms. Trigger sessions still provide that value. And so putting those on the off days, turbo charges the rest of the workout and that's really what makes MAPS Anabolic so special. There's also one more thing that you're missing that I think is one of the most valuable things and one of the things that attracted me to working with you guys when we first looked at MAPS Anabolic before Mind Pump even started is if I have 10 clients that are training with me for the next three months, of those 10 clients, maybe one or two of them never miss a week for the entire three months. Most of them, life happens in a week they take off or they might have a bad week of training where they only get in the gym once or twice. I know when I'm training them on a full body routine like MAPS Anabolic, they're not gonna have as much of a setback if they missed one or two days training because they're still hitting a full body workout. This is the biggest flaw with body part splits. Not that they're not effective, not that it doesn't follow the science is that it's missing the behavioral component which is where the experience comes in with the three of us who have trained thousands of people over the last two decades is I know behaviors and I know that it's inevitable including myself. I'm gonna have a week where I don't train as frequently and when I have a full body routine, I hit every muscle group still even when I only trained one day that week and when you're talking about long-term gains and maintaining a physique, that person is better off. That's why we know it's superior for most people. Does it mean that if somebody never misses a workout and they train splits for three, four, six months that they won't have similar results? No, if you don't ever miss a workout and you're consistent as hell, then that's not bad but we also wrote programs considering people's behaviors. Yeah, Michelle, you said you're gonna become, you're becoming a personal trainer? I have my personal trainer certification. I've been certified for a year through ACE. But I am on a Broadway show right now performing. I do about eight shows a week with that. So doing the personal training and doing that at the same time is really difficult because I'm here all the time. So if you really wanna, this is what I advise to you to really learn programming because you're not gonna get all the information from MAPS and Ebola. MAPS and Ebola is a piece of the bigger picture. In fact, what we recommend to people often is they follow our MAPS programs kind of one after another. So you know, MAPS and Ebola for a few months then you can go to MAPS performance and then MAPS aesthetic and then maybe MAPS strong. Training these different modalities, different phases, different exercises really develops a well-rounded, strong, functional body and long-term you get great results. So I recommend you do that, kind of look at all of our programs. You can gotta get a better idea. You're not gonna get all the answers from MAPS and Ebola. And then here's the other thing. The most valuable program that we have for you as a trainer is MAPS Prime and Prime Pro. By far, none of our programs are gonna benefit you as a coach, training other people like those two programs. By far, I mean, you take those two programs, you apply some of the principles to your clients, you'll blow away 99% of the trainers that are out there. I'm telling you right now. So it's not, you'll learn from MAPS and Ebola cause those programs, but it's Prime and Prime Pro. So if you don't have those, I'm gonna send those to you cause I really want you. Oh, thank you. Yeah, we really value trainers and coaches. And I think that's something that you'll gain value from. And then as far as your husband is concerned, go MAPS and Ebola, three foundational workouts a week, trigger sessions on the off days. Of course, make sure he feeds his body and then watch what happens. Watch the strength of muscle gains. I think you'll be pleasantly surprised. Definitely, he sees my muscle gains and he's like, why don't I gain gains like that? I'm like, well, you don't eat enough protein. You don't eat enough protein. You don't eat enough to me. And I'm like, you're gonna eat completely way more. I'm like, five, three, you're five, you're six, two. Like, what do you think? So he's never wants to eat any more food. I'm like, you need to eat more, boy. Well, and that's true though, too, right there. Michelle, if he's not, if he's not getting enough calories and protein, he could be following the best program in the world and he's not gonna see a lot of muscle gains. So make sure he stays on top of that. If he's hitting his protein and taking, hitting his calories, falling MAPS and Ebola, it will blow his mind. By the way, can I ask what Broadway show you're gonna be a part of? Yeah, I am in Tina Turner Musical in New York City. Oh, that's great. Very cool. You know, I've never been to a Broadway show. That's like one of my dreams. I love shows, but I've watched some in the Bay Area in comparison, I know we suck, so. Are you guys in San Jose, right? We are. I played San Jose with Aladdin the Musical in 2000. Oh, no way. 2019 I was there. Yeah, we were there for six weeks. Oh, good deal. That's excellent. So do you come to the West Coast very often? How often do you come out this way? I get out there probably once a year and perform shows. Yep, depending on if I'm on tour. Right now I'm in a standing steady show, so the show is like just in New York City, but sometimes I go on tour and we will do all the whole North America. Well, Michelle, we know how to take care of friends. So next time you're out in this area, if you hook us up with some tickets, maybe we'll hook you up. Now that I know you like theater, that makes sense. So we got it. I'll get you on the hook up. 100%. Thank you, Michelle. We'll send you Prime and Prime Pro, okay? Because as a trainer, I think those are gonna really, really provide some tremendous value to you. Awesome, thank you so much. I really appreciate it, all the insight, and I definitely want to be a better trainer, so this is really, really helpful. Thank you so much. Thank you. Thank you for that problem. Yeah, I think when you compile a routine based off of the studies, you're a lot of the way there, right? If you look at the scientific studies. This is why we like Mike so much. This is what all of, I mean, we didn't even know who Mike Matthews was when we first started Mind Pump, and I forget who first introduced us to him, but when we got introduced to him. Well, Doug, Doug knew him first, showed me, and then we were following him. Is that why you found him from like e-commerce stuff? Is that why you were marketing? I've been following him for quite a long time. Because Mike is actually a marketing background who is kind of like a nerd like us. When he gets interested in something, he goes super deep. Oh, he's hyper-intelligent. Yeah, and so he went super deep on fitness, and he, you know, he read, you could tell the guys read a ton of studies because the way he has built his programming, but the one thing that I, the one edge, okay, and I would tell Mike this to his face, he's a friend of ours that I think that we have on him is that we actually trained in person people for two decades, 1,000 plus people between the three of us, and there's one more component to the science component, and that's the behavioral aspect of it, if your desired outcome as a trainer is to get your client the most results possible, exactly, application and behaviors matters, and you have to factor that component in, and that's why we can't just purely follow the science. Yes, the science should be the foundation, but then we're not all in a six month study, you know, or a six week study. That's not how people interact in real world. 100%, and not only that, I'll take it a step further. There are no controlled one year, two year, three year long studies, maybe observational where they ask questions and do surveys, but nothing control, when they compare rep ranges, for example, it's like 27 college aged males showing up at a gym, training with researchers for three months. Like I train people for two years, three years, nine years, 10 years, so I see that long rest periods do build more muscle. I also see that after four months, they don't. We gotta move to the shorter rest periods, right? I see that, yes, we could do a body part split and that's gonna work just fine, but guess what, over the course of a year, you're gonna miss some workouts, like you said. Well, now we're missing whole body parts. If we do full body, I also see that when I practice, if I get you to practice squats a few days a week, it's better than if we practice it one day a week, even if the volume is exactly the same and the studies show that the results from that perspective are the same. So when you add both of those together, what you get is really, really effective workout program, that's the bottom line. Yeah, you always miss the opportunity to shamelessly plug your book. I feel like that would have been the direction to give for other than go, I mean, yes, buying all the programs would be great for the business and all, but I think that your book does a really good job of explaining the philosophy behind maps and I think that anybody who's curious, because this is a question that we get quite a bit, if you're curious to the philosophy behind maps and why we program and why we write the programs the way we do, then you have to read Resistance Training Revolution.