 Our next caller is John from Arizona. Hey, what's up John? How can we help you? Hey guys, thanks for taking my question. I was listening a couple weeks ago and you had talked to somebody about splitting your workout sessions in half and my question was should I take my exercises and do like the first five exercises in the morning and the second five in the afternoon or should I take all the exercises and kind of split the sets in half and do all the exercises in the morning half the sets and then the second half of the sets in the afternoon. Yeah, this is a really, really good question. And fun one. And a fun one. So the old school way of doing it, it's called a double split routine is the old bodybuilder style. And this was a routine that got popular in the 70s. You see guys like Arnold and Franco and you know all those bodybuilders back then what they would do is they would do the first option that you said, right? They'd come in the morning and they'd do chest and back and then later on they'd come in the afternoon and do, you know, shoulders and biceps or something like that, right? Now, when we look at Olympic lifters or other types of lifters, it's a little bit different. They tend to do the second option where they're practicing rather than doing 10 sets of squats all at once, they'll do five in the morning and five in the evening. Now I've personally experimented with both and I do have a preference. The preference I have is for the second option. I've gotten stronger and better by splitting the workout. Absolutely. So rather than doing, you know, four sets of, you know, let's say I have to do four sets for chest, four sets for back, four sets for shoulders. I'll do two of each in the morning and then in the afternoon. And the reason why I changed my opinion, because I would have said the first option before is because I started experimenting with these all day workouts where I would do, you know, three sets of the same exercises every other hour, all day long. And I noticed some very interesting things like I actually got stronger as the day progressed and I was able to do this tremendous amount of volume. And I noticed I got like built muscle very quickly from doing it. And I think most people benefit from that practicing the movement kind of more frequently than they would from just hammering a muscle with more volume all at once. So I'm going to lean more towards the splitting up the sets for this particular question. I did not think you were going to go that way. I did not think you were going to go that way at all. You know, so, and I don't disagree with you. My answer would have been like, there's no wrong answer here. And I would encourage you actually to try both. I mean, just because the only drawback I would think of for the way you're explaining right now, Sal, is somebody getting into the groove, right? So if you're like, let's say squats, right? So let's say you have four sets of squats and you're only going to do set two sets of squats in the morning. I mean, sometimes I feel like it takes me till my second or third squad. That's immediately what I would have thought was like, yeah, sometimes you might need that third set to really like get into, you know, the feel of it and really, you know, get into that sweet spot. But yeah, I I've noticed the same thing though, splitting it up, you know, and working on the second to latter half of the day. It's like, it's just nice because now we're just reiterating on that signal you were sending earlier. And you know, your body just feels the difference of that. I mean, I guess this is why I knew it was gonna be a fun question, because I don't think there's a wrong answer here, right? So it's really up to the user. It is. And you know, it's funny. It's like, I've done the double split stuff before. And I didn't notice a huge benefit aside from the fact that, you know, maybe if the workout was too long all at once that I have a little bit more stamina, if I rest for a few hours and then come back, it wasn't a huge benefit. But when I did the set split, and I would do the same exercise again later in the day, I noticed a much bigger benefit. It was like, it wasn't just cutting the workout out. See, I feel I disagree. So I feel like when, when I was able to sit, so what happens to me when we do like a full body routine, right, is, you know, legs and back and chest, they really, they really tax you their big muscles. And so I did feel like if, you know, whatever comes after legs or back just doesn't quite get the same intensity towards that where if I got this break it up or the morning time, I might do, you know, legs or back and then I go chest and shoulders and other, you know, later on, I felt like I could give more towards my chest and shoulders because I got that rest. So, you know, again, again, I don't think there's a wrong answer here, John. I do think that this is going to be a personal preference thing. It would be very interesting. And I'd like to hear you play with both and hear what you say. Now, you know what my, you know, there's a little bit more information I'd like here. How many hours in between the two workouts are we talking? Right now, I'm getting up and working out about five o'clock. I've been doing the RGB bundle for the last year. And it'd probably be around the same time in the morning. And there would probably be the earliest would probably be three in the afternoon. So what's that about 10 hours between the two workouts? Okay. That's good. That's a pretty big gap. And the reason why I asked is, you know, Adam made the comment that it takes him a few sets to get into a squat. I actually find with studies that if you prime your body, that effect lasts for a few hours, but you're well beyond that. So you might actually find that. You might actually find that if you did half your squats in the morning, half your squats in the afternoon, you'd still need to prime and stuff just like you did in the morning. So that's actually something to consider. But I swear to God, it is very strange when I do the same volume, but increase the frequency. In other words, rather than doing four sets of bench press in the morning, if I did one set of bench press four times throughout the day, for example, I just get this like this, it feels very anabolic. This is where trigger session concept kind of even came from. So I went, you know, experiment with both and see how you feel. I think you'll know pretty quickly, like you'll do one workout one way to the next one, the other one, the other way. And I think you'll figure it out pretty quickly, which one your body likes better. John, do you have, do you own a Maps Prime by chance? I believe I have Prime Pro. Okay. So I'm going to, I'm going to have Doug send you Maps Prime, because if you do it sows way, my recommendation then would be to make sure that you prime before you lift, because then at least, at least that will combat my challenge with it. Right. So my challenge with it is the whole getting in the groove, taking me a couple sets just to get in the groove and exercise. If you do your due diligence and do a really good job of priming your body before you go into each, both your morning and evening workout, then the sows way may be more favorable. But I definitely would recommend utilizing Prime for that. That's really what it's designed to do. So we'll shoot Prime over to you when you do sows way. When you do it sows way, well, you should do it no matter what both ways I should say. But I mean, you, that's definitely, I would put more emphasis on that. All right. Thank you guys. I appreciate that. No problem, John. Thanks for calling. Yeah. It's really weird. You know, when I did those workouts, it was, it was such a freaking trip. Yeah, but you also had shorter breaks though. I did, but I've also done it where I have long breaks. And I actually experimented exactly with what he said. It is so freaking weird. And the reason why I said you'll feel it right away is because I did right away. I did it. And I was like, this feels very different. Yeah. One thing that I did notice too, it is like maybe four or five hours of difference between the two sessions was, it just wasn't as taxing. Like I felt, you know, like I was less likely to have that feeling of overtraining where you would with like the four sets in a row where I'm like, oh, you know, like sometimes I'll push it a little too far. If I'm not checking myself versus splitting like that, it just felt like both sessions were like, you know, charged now. So when you did that, are you giving yourself you know, like let's say you go into a shoulder press in the morning and the evening time, are you giving yourself like a just moving the bar set that doesn't, it's a non-working set? Are you going right into a working set? No, no, no, no. I would do, I would still do like a five to 10 minute warm-up and then I'd go into the workout, both workouts, if the gap was big. Now, when I did the all day workouts, this was really weird. It was every other hour. I would only have to prime for the first workout. Well, yeah, that makes sense, right? Because you're like you said, you're already pretty warmed up. You're in good posture. You're connected there. It's not a big gap. So that makes sense that you wouldn't have to prime before, but if you got a nice, you know, 10 hour gap between the workouts, I would imagine it's almost like restarting over again and you got to kind of prime the body warm-up set and then go into it. I would love to experiment just and this is just, I don't think this is practical for most people, but you know, obviously we, this is what we do for a living and so we could make this happen. I would love to do like instead of doing a full body workout in the morning, three sets each exercise, do one set each exercise three times that day. So one workout in the morning, one workout in the afternoon, one workout in the evening, and just note, just see, is there a difference? It's the same total volume, same work. Is there a difference in how my body responds? Well, hit the way, the second way is what reflects kind of how I train now with us having a gym here and now that I have the setup in my house. Yeah. I'll, you know, you guys will see me. Sometimes I just do a few things here. Well, that's not my complete workout. I go home and I do a few more do the same thing.