 First question is from Anton Alessna. What are your guys favorite workout splits? Don't say full body. Well, that wouldn't be a split. Yeah, well, okay, so we're running one right now So we should share what we're running right now. Yeah, so okay, so first and foremost You know and I'll stand by this for most people a full body, you know, three-day workout is Superior just works best for most people. Yeah, that being said there's some benefits to splits Especially for people who are advanced and who are doing a high volume workouts because it, you know Full body high volume workout can take can take two hours plus So splitting the body up in that case makes sense One of my favorite splits is the one that we're doing right now What you find in maps split and that is a it's what would be called a push pull leg split So essentially it's a six-day a week routine and what you do is day one You work the push muscles which would be chest shoulders and triceps the next day would be back biceps And then the next day would be legs and you probably throw core in there with your legs And then you would repeat that cycle for the next three days So everybody part with a one-day break in between or at the end one at the end or in between Yeah, I like to do it at the end So I go through six days and then off and then do it again, right? That's the same thing So I love I love splits like this And the the biggest knock that I have on splits versus full body It's just the the consistency of being able to train five or six days a week Yeah, miss a day or that's why exactly that's and that exactly you you miss a day now that throws off next week And you got to start you're starting it on a different on a different day And so something gets less attention than something else So one of your your body parts suffer the body part that tends to suffer on most people is the one They like to train the least it's just natural Human behavior and that's why we always push the full body because here's was great if you do a two or three Day a week full body routine and you miss one day you're okay You just said don't you still hit the whole body you still have the whole body And you still are starting the same place next week without skipping a beat where when you run a split It just takes a little bit more now that being said if you are somebody who is Religious about going to the gym five six seven days a week and you never miss then splits are great There's nothing wrong. Oh, yeah, it's fun if you just love like hanging out in the gym all the time Yeah, and I get that too like it's totally a hangout and it's something people look forward to a lot So it kind of fits within that culture of it But yeah, it's funny doing this is such a shell shock on my body because it's just something I don't typically do and and it's definitely like for me It's good to to venture outside of my comfort zones and do something like this with my body will respond You know great as a result of it. Yeah, now here's what studies will show and this Kind of supports even my experience training people that the total volume for the week that you want to do per body part for most people Is anywhere between 10 to 20 total sets? So 10 to 20 total sets seems to be where most people respond the best obviously 20 being more for people who are really advanced Nutrition is good sleep is good good recovery ability 10 more for you know beginners and all that stuff as far as frequency of training the body parts Here's what's interesting Studies show that the ideal frequency that you train a body part regardless of the total volume So in other words, even if you control total volume the body parts respond best to two to three times a week One time a week you're gonna gain less strength less muscle less results than if you train a body part twice a week So what that means is if you're training your chest on Monday for 20 sets You're better off training chest twice a week 10 sets each time That two to three times a week seems to produce them and in my my experience is just totally true If when clients were hitting the whole body, however, we broke up the split two to three days a week We got way better results even if the volume was totally same thing for me what I do like also about splits is it's a little bit easier to manage the soreness and overreaching part because like so we trained today was our our leg day and It's been four days since I've trained legs and so I've got good enough rest where when we do a like a Maps and a ball routine if you overreached on Monday, you're right back there on Wednesday again So you don't get as much recovery time So I felt great today lifting where had I had to lift legs again two days ago Well, then I would have had to modify my intensity more and look lower it because we're I'm hitting it at more frequently So I do like that what the split is it gives me a little bit more recovery time before I go up to most Which also allows me to kind of get after a little bit more So if you if you like that if you like kind of getting after it You tend to lean that way more where you do more in your workout than you probably should have Splits tend to work out really well for that that doesn't it doesn't bode well for a full-body routine two or three times a week Yeah, you need to consider the context of everything and be honest with yourself and again for most people just long-term Full body just works and persists to the best results the best consistency the best strength fat loss most maps programs have some Variation of a full-body type approach, but we do have you know programs where it's more of that bodybuilder split like map split But again, you're you're you're working out six days a week Well, there's no almost one day off. That's it and I really think almost everybody I don't care who you are even if you like splits if you're getting back into the Swing of things like you've taken a break because the holidays even it's only been two weeks Like if you've done two weeks or more of a break that everybody is is better off starting with that kind of full body first And the reason why it's okay for us to move into the split where we are now is that's how I was training by myself before you guys And we got together I was training one to two days a week full body And that's what was maintaining me kind of where I was at now when we all got together and started working out I can transition in that and be okay if I would have jumped like I had let's say I hadn't worked out in a month or two Jumping into the split routine you guys if you guys would and you still got me like I got I'm probably the source That are the three of us because I've been training at the probably the least amount of volume and just these workouts alone where we've had You know two or three exercises for a muscle group I mean that's so much more that I've done in a workout in a long time that I'm really sore, right?