 All right, in today's episode, we're going to talk about can you look like a bodybuilder without steroids? I don't know what to guess. I think the- Well, there was a time when bodybuilders didn't even have access to steroids, right? Yeah, we needed to define this because to be very clear, we'll just say this early out right now, you cannot look like a bodybuilder without taking steroids. But the good news is I don't think most people want to look like pro bodybuilders today. I think that's pretty rare, right? I also think it's important to note too that even more so than steroids, those are genetic anomalies. Oh, that time, yeah. I'm glad you said that. I mean, so people need to understand that, like I referred to Ronnie Coleman and the Flex Wheelers and some of these crazy physiques, a lot of people didn't realize or didn't see what they look like before they took steroids, and they were crazy physiques. And so yes, antibiotics enhanced that and made it even crazier and has raised the bar in the bodybuilding world to now where a majority, if not all, are on antibiotics, especially in the actual bodybuilding category. I still think there's some men's physique athletes that compete at the highest level that are natural. We have friends that did at least up into about two years ago were 100% natural on the Olympia stage in men's physique. So it's very much so possible to have a physique that looks like that at that level of a bodybuilder competitor and be natural. It's not the steroids that make them look like that. No, I want to define this a little better though, because it's true though that the average person has no desire to look. I mean, the average person looks at a pro bodybuilder today, you know, five, nine, 280 pounds veins all over and the average person would say, I don't want to look like that. But if you took bodybuilders from the silver era of bodybuilding, this is like between the 1940s and 1960s. And yes, I know bodybuilding historians will say, well, there are steroids back then too. Most of them, many of them didn't use them. And if they did, the doses were so, so, so low. They would actually be, they wouldn't even be considered testosterone replacement therapy. That's how low the anabolic were back then. But they that those physiques are very achievable naturally. And if the average person looked at pictures of those people, I think they'd say, wow, that looks pretty amazing. Like Steve Reeves is a great example, right? V taper, great development, wide shoulders, strong muscular, Larry Scott, the first Mr. Olympia, Sean Connery. I don't know if you guys knew this. He competed in bodybuilding. Sean Connery competed in bodybuilding in the, in the silver era. And there's a picture of him posing or whatever. Oh, I got to check that out. I didn't know that. Yeah, it's pretty, pretty wild. And I guys, my hero for sure. Clancy Ross is another one. You can look all these people up for yourself to kind of see what they look like. Now that is very achievable through, you know, really consistent, good training and diet and exercise. And we'll talk about that. Today's program giveaway maps, PED, that's our most advanced bodybuilder program, super high volume, double split routine, only for those of you that are hardcore. Anyway, you can get that. That's what you got to do though. Leave a comment below this video in the first 24 hours that we drop it. Subscribe to this channel, turn on notifications. If you win, we'll let you know in the comments section. Now everybody else maps aesthetic and maps, PED 50% off because of this episode, half off. If you're interested, just click on the link at the top of the description below. All right, here comes the show. Before though, we get to that. We should all, we should define kind of the history of bodybuilding and, and, and what that's based off of like, why do we consider those kind of physiques to look good? Why does it look good? Or why are we attracted to, or why does a luring to have a physique like that? I think that's an important discussion. Was Eugene Sandow, was he one of the first examples of like, like where you started to really pay attention to the overall physique of the strength athlete, not just, you know, their feets that they were presenting. Yeah. Well, you, you point to the evolutionary theory around that it's really just an exaggerated version of that, right? If a small waist, broad shoulders, low body fat percentage is a representation of a healthy person who can reproduce, then when we look at bodybuilding, it's just the exaggerated version of that. Now we know that it's exaggerated so much that it's moved into the unhealthy range, but to the eye, that's what is appealing. Yeah, a hundred percent. Yeah. Cause you know, shoulder to waist ratio can predict testosterone levels, fertility, functionality, performance in men. You, it's an example. It looks healthy. You can get lean and look healthy. You can get too lean and not look healthy, right? You can get muscular and look healthy. You get so muscular, you don't no longer look healthy. Do you think that other, you know, pointing to your evolutionary theory too, do you think that there is even like a protective component too? Like there, is there to attract the opposite sex, you look like you could protect this family, your baby. And so seeing this strong muscular male also isn't just about reproductions, also about, you know, safety. Of course it's function. Like if you look at some, like if you, to take the same person, less muscular, higher body fat percentage, more muscular, lower body fat percentage, all within healthy range and everything else being equal, the more muscular, stronger version is going to be better, better at protecting, better at hunting, providing. And they even show this in the, in the, in the modern world, right? Modern world, you don't need to throw a spear to catch lunch anymore. If you live in a modern society, if you're listening to this podcast, you probably don't need to defend your life on a consistent, regular basis, probably live in a pretty self safe society. But data shows that when people are more fit, they also earn more money. The more successful, they're less likely to be sick. So across the board, you know, there's, there's very good reasons to be attracted to this look and kind of seek it out. And, you know, I think that's again, and you mentioned them, right? White shoulder, small waist, balance development. This is important. Bal, I would say balance development is probably the most bodybuilding feature of bodybuilding. Yeah. Right? Like all of the strength sports, the way the body's developed is an afterthought, right? Bodybuilding, you could have the most incredible physique and be the leanest, but if you're at a balance, if your legs don't match your upper body, or if one side doesn't match the other, or your biceps are out proportioned from your triceps or your chest, your back, you'll lose competition. Which is funny, because that's one of the things I think that gym culture and like bodybuilding specifically, like when your legs didn't match your upper body, it stood out so much, it's like you're skipping leg day. It's just one of those things, noticeably something that's off. And so too, to promote like strength function and actually put those muscles into action, having a balanced physique, having muscles that reflect actual power movement is important. You know, this was something that bodybuilding taught me that I didn't see coming was to your point around symmetry. And I've shared this before on the podcast, and this all came from my journey to compete, was when I got leaner, and for the first time in my life, getting the compliments of looking bigger. And I remember my, for as a young kid who was insecure about his physique, I was a lot of that was attached to my arm size, right? And that was all I trained when I was like a teenager, just trying to, I wanted big arms. So one of the first things that I saw shrink down when I got fit, got lean was my arms. And so the insecure side of it is like, Oh my God, I'm getting smaller and smaller. And yet I got these crazy compliments about how much bigger I looked. And I think a lot of that had to do with the proportions of my body started to, to, they became more symmetrical as I started to compete. And I realized that, oh, wow, like I was allowing my insecurity to drive the even the way I program and train myself, because that's what I thought needed to look better. But in reality, when I was being judged on stage, they want to see balance more than they want to see the biggest arms on stage or the biggest chest or the biggest legs. Like, that's where they, you'll get, because almost everybody gets on stage. It's got a great physique. Everybody has muscles. Everybody is at, you know, three to 4% body fat range. So that's all the same. But where the defines the first place guy and the last place guy is the symmetry, the balance and how well you can balance and how and that's appealing to the average guy, whether they realize it or not. You just said it, right? A balanced, developed physique will look more impressive to the average person than a physique that is not balanced with an extreme body part or two. And this is, this is kind of, I wish I knew that though. Like I wish someone told me that when I was 17, 18, and I was, you know, again, doing bicep curls five days a week neglecting everything else. Yeah, neglecting all that. I would have been far better off evenly distributed. And I know some people say that, but I don't think they really explained to like that insecure kid that you will actually look better. Like that would have got to me if you would have said that, right? Like if you would say, like, no, your, your arms bleed or not will look better if you did more of your legs. Your chest will look better if you did more of your back. Like if they would have communicated that to me, that my overall physique would look more appealing and better if I actually evenly balanced. You know, it's interesting too about this is that symmetry and balance is closely connected to health. So symmetry is very important for beauty. So when they say someone attractive, they can be like a test and they can find the symmetry of the face and the more symmetrical the face is, the more beautiful it looks, but they've also connected it to health, the health of someone's DNA, their propensity for chronic disease. In fact, it's so, it's so important for overall health that if you injure one side of your body, if your arm is in a cast and you exercise the other arm, you'll lose less muscle than if you never are in the arm that's in the cast and if you never did anything at all with the other arm. That's how the body communicates with itself to maintain balance because if you're strong in balances, reduce function tremendously. Regardless of how strong your quads are, if the difference between your quads and hamstrings is so great, you can have the most powerful quads in the world, you just tear your hamstrings and hurt yourself when you try to exert force. So balance is very important and, you know, without knowing it, bodybuilding, you know, scored balance very highly. And again, it's because it reflects overall health, but the average person through the things that we're going to talk about can definitely achieve a more bodybuilder look to their body with wide shoulders, smaller waist, develop muscles, function, balance, leanness. Like you can definitely do this, but the first thing, we'll start with the first one. This is the most important. I put this one as number one because developing a physique takes a long time and it takes extreme ridiculous consistency. Above all else, it takes extreme consistency. Building muscle takes a long time. Well, I would say this is probably the sport of bodybuilding in general, right? It's like, how disciplined can you be? And that's outside of the actual practice in the gym. Like, yes, that's an important part. The training involved, too, but it's everything included, the diets, the nutrition, it's the sleep. It's everything that's fostering the best version of, you know, the way to grow and build and develop muscle and have it look a specific way. I know all of my athlete friends hate to hear bodybuilding compared to a sport, but the truth is I had the opportunity to do both, right? I had the opportunity to play sports and I had the opportunity to compete on bodybuilding and I will tell you that bodybuilding, one of the hardest things I ever did by far and the reason why it was, was not because I had to square up against another guy my size and go head first at each other and, you know, took it like I had to work through all this pain, right, in a game and like it wasn't that. It was just don't turn it off. You don't have a day off. You don't have a meal off and there's not a sport I've ever played where I couldn't let loose and have, you know, eat like crazy and sleep in the next day and not train for a day or two and not come back and compete in my sport at the highest level, you know, where with bodybuilding not only are you unbelievably consistent with your training regimen, but you don't get a meal off. I mean you have to be dialed like literally every single day for every meal for a long period of time, not for a season, not for three months. Like I had to put years, I had to string years to get, to build a competitive physique. Maybe you can get ready for one show and just get, you know, get up on stage and say you did it in three months of dieting and training, but if you're going to win at that level, you're going to be good at it, which is what I wanted to do. It took years of competitive consistency around diet and training and that part of it made it feel like a sport. Well, look, if you take the average man who's let's say not exercising, works at the office job or maybe goes to school, doesn't do any strength training and says, hey, I want to look like a bodybuilder, okay? They're probably going to have to add maybe 20 to 25 pounds of lean body mass to their bodies, okay? That takes years that doesn't happen. It doesn't even happen in one consistent year. It takes years, like the first consistent year you may gain about 12 pounds of lean body mass. Then it falls off a cliff and then you're lucky to gain three or four pounds a year of lean body mass. So you're talking three, four years, two at the absolute least of absolute dogged consistency. For a female to want to develop a balanced muscular lean physique with round glutes and ham strings the whole deal, she's probably going to have to gain something like 13 to 17 pounds of lean body mass for a woman that will take, and I'm talking lean muscle, not water and body fat and all that stuff, like real contractile tissue, takes years and years and years and its consistency. That is the one thing with bodybuilders that is different than, Adam, you said it perfectly. The thing that is the most different about bodybuilders of any other athlete or sport or strength sport or anything else is the ridiculous insane 24-hour day consistency. That's why I put that. And you got to have a lot of faith in belief in what you've decided is going to be your program and diet because in that time there's going to be a lot of times where you feel like you're not seeing progress and that's psychologically that's really difficult to stay the course when the plan is to shape or sculpt this physique into a winning physique on stage and you feel like you have strings of time that maybe last week sometimes of looking like you're going backwards or not progressing and then to still stay the course and be consistent. That is really, really tough to do and I think that's where most people fall short. I think most people fall short even in their normal pursuit forget competing at the highest level and getting on stage. I think it's the same thing that trips up a lot of people and their weight loss goal is their they got a plan, they're being consistent. Maybe they saw a little bit of change in the beginning, they're excited and then the excitement wears off and then they hit a plateau or they don't see change for a week or yet they're putting in all the work still and that's where most people say effort and they give up and they go back the other way. You need the longer look it because it takes a long time you have to be more precise and planned right because if you're off the target by a little bit I mean you stretch that out over a year or two you're going to be way off so a plan is very important when it comes to what we're talking about. The next point is you have to understand and you'll hear this a lot in the strength training world right or to fitness world progressive overload right. Now most people think progressive overload just means adding weight to the bar getting stronger that is progressive overload but progressive overload is not just adding weight to the bar it's adding reps it's adding sets it's being able to add intensity some exercises with the same sets and same intensity is just going to be more of an overload than other exercises it's also knowing when to apply more and when to pull back a little bit the important thing to look at progressive when it comes to progressive overload is the big picture though right because the big this is this is how I screwed up a lot in my in the early days of my personal training is I thought progressive overload meant every single time I worked out or every single week I worked out that's a fast track towards overtraining and injury and it was always linear no it was this like clear path of just like I just keep scaling up up up up up no no it's literally like I can add a little bit now see how that works do I feel good no I don't back off a little bit do it again and over time it looks like a step ladder of progress but what you should do is over the course of your two or three year journey of this is you can see clearly okay I did progressively overload over that period of time yeah I think one of the most important parts of understanding this is is learning to is to be able to track your volume and understand your your behaviors around it like so when I when I got into competing it was the first time I ever tracked volume I never tracked volume I never cared to never was that competitive enough to where this makes sense obviously if I'm in the sport of improving my physique month over month show over show okay this makes sense that I'm going to really get into this and the the thing that was most glaring to me was just like when I do nutrition I don't like go right into like here's the plan of how I'm going to progress the overall I'm like let's just track let's see what my normal habits are and what I do and what I found is that and which I've found this in my clients afterwards is that we we all kind of have this natural ebb and flow with our life of of over progressive overload or volume is you're you're feeling good you're sleeping good you're you're you're hitting things and you're and you're like slowly you know adding weight to the bar adding sets or reps in all these different ways of progressive overloading and then the inevitable happens where you kind of fall off or you get busy or you miss a workout here there and when you pull back what I would what I found out was like oh wow I'm pretty much doing the same amount as what I was three months ago I just it just but it felt like in my head because I had just counting those hard that's right I'm counting those sprints I had those moments where like oh no I know I ramped that intensity up or I knew I hit a PR but then when I pulled back and looked at it I was like oh wow your body has this really interesting thing how it just kind of naturally gravitates to homeostasis or what's normal for you and you really have to be mindful if you want to methodically do this you know month over month or you know a year over year or whatever and have that approach and so the rule that I kind of had when I was doing this was that just don't go back Adam like let's track volume let's base off how you feel like you were saying so as I would come into a new week I knew what I did volume wise the previous week and then this week it was just like don't go backwards and if you can let's inch forward a little bit and I just kind of had that mindset every single week and then when I would pull back over a month or two months there would be this natural progressive overload in that time yeah the two mistakes I made with progressive overload were as follows the first one was not realizing that higher rep sets even though the weight was lighter would typically add up to far more volume so for example if I did 20 reps with 200 pounds on the bar that's going to be more volume than three reps with 350 pounds on the bar even though I'm lifting way more weight the volume is so much higher so the way you calculate volume and for the most part within reason this works because if you go extreme then yeah it doesn't work someone could say well if I did what if I did five pounds for 10,000 reps or something like okay we're talking within reason within what would be considered the rep ranges for bodybuilding which is between let's say one to 25 right you go sets times reps times weight and that's your total volume and when I didn't do that what I would do is count sets I didn't look at anything else I looked at the weight on the bar as if I was getting stronger but it was about sets so I said well I'm doing the same volume as I did last week I'm still doing 12 sets for shoulders last week I did 12 sets for shoulders why do I feel so fried well it's because now I went lighter but did so many more reps that the volume went through the roof I didn't count it because the weight was lighter that's not how volume works it's sets times reps times weight the second mistake I would make is when I would progressively overload and this is a huge mistake a lot of people don't understand this is I would increase the volume on everything at the same time I'm going to do two more sets for every body part rather than adding a little bit of volume in one area and leaving it alone all of it taxes the body so I can't you can't go into your workout and progressively over that's like way too much all at once in fact oftentimes when bringing up a weak body part if your body's not ready to add more volume then all you do is take volume away from another body part and add it to the body part you're looking to build up that's those are the biggest mistakes I made with that's why I felt like the what I had pieced together from this tracking and going through this process was like just don't go backwards Adam make sure you accomplish what you did the previous week and then if you felt good let's take let's take a little bit a step forward in an air and I typically would pick areas that I was trying to develop right I'd be running something like maps aesthetic I'd be trying to develop one or two different body parts and so that's where I would add a little bit of that volume I'd just focus on that area and I would only do it when I felt good when I felt like okay I have my body can handle more okay and then and then not make the mistake of overreaching right because that's the other thing that we do is just like oh I feel good so then you train everything to failure that day at the workout or you add like five more sets it's like dude you just need to go up a little bit a little bit more and weight a little bit more volume and that could be weight it could be reps it could be sets not all at once yeah just because I would do the same thing add a set or two plus add weight way too much all at once so the next one too I mean this one for me I I never really cared too much about like how presenting my physique and and you know getting to the point where I'm like you know pumped up and juiced up after walking outside the gym but I was always you know trying to get stronger and always focused on what's going to move the needle the most in terms of like what are the big lifts in here that can accomplish that and it can you know really take me to a new level and I was already doing them I was already deadlifting I was already squatting I was bench pressing and it was really as simple as that and I think we over complicate this part so much and don't realize that those lifts specifically build the most muscle gives you the most to work with to then you know fine tune down the road period and a story like at the end of the day at your foundation it's strength if you get stronger you'll build muscle especially the first you know three years of your training like this should be the most important thing if you get stronger you will build more muscle strength is extremely important to developing a physique that looks like a bodybuild and then you name some exercises Justin there's a lot of bodybuilding exercises that are out there and because bodybuilding at the high levels is all about fine tuning the physique you have a million one different exercises for every body part but the big movers the compound lifts for you know if you're doing this and you're getting going and you want to develop that physique like you know a barbell squat is going to do more than the next four exercises combined so you want to focus on those big gross motor movements and you want to get stronger at them this is the foundation and it always has been a bodybuilding there's a lot of parts of bodybuilding but strength is the foundation this is why if you look back at the journey of getting into competing there was a year that I spent of training before I even entered into my first show in that year's time I was cycling through maps anabolic and the goal was purely I'm going to get strong at these major lifts just get strong and lay that foundation it wasn't until I got into competing did I do maps aesthetic in like a PED type of layout like we have those but that didn't come till later it was first you follow an anabolic type of protocol like that build the most amount of strength I can in these big lifts and that was actually unique there in my in the bodybuilding space that's most people jump right to the pump and sculpting part and they don't lay that foundation they don't squat they don't deadlift they don't do these big gross motor moop compound lifts they're doing all these isolation exercises and pumping exercises and supersets and I'm just like man that is not what's going to limit your potential yeah just kind of move the needle the most the thing that's going to move the needle the most is building that strength in those lifts and so that should be the foundation if anybody even if you're not going to get on stage if you're looking to build a better physique that should be the foundation and then we get to the sculpting type stuff later on yeah so which brings us to the next one which is the pump now what's interesting now this is also I would say so the first most unique thing about a bodybuilding is this kind of you know presentation right this balanced looking physique but the other unique thing about bodybuilding it's the only strength sport that values the side effect of strength training during the workout which is the pump yeah no other strength sport looks at the pump and says that was great they avoid it for the most part in fact it's a hundred percent to detriment you know power lifters could care less about the pump Olympic lifters definitely don't care about the pump shop putters like you know rock climber rock like any strength sport like the pump is like this side effect well in bodybuilding it becomes one of the main effects now what's cool about this is that there's two reasons why the pump is valuable one clearly does signal muscle growth two the environment that creates the best pump is probably the environment that builds the most muscle in other words not not only does the pump signal your body to build muscle because of the pump itself right more blood and nutrients getting into the muscle that can come out there's a little bit of a waist build up that signals muscle growth there's some cells swelling that happens so that's also important but it also is telling you that oh i got a good pump i'm probably well hydrated i'm probably well fed i'm not over trained so it's also telling me that i'm in a good environment to build muscle and then there's a third aspect that bodybuilders really took advantage of with the pump which is you can see what your body looks like when you pump a muscle and make it look more developed temporarily bodybuilders took advantage of this right so if they had a weak body part or they wanted to see what they would look like if they got their rear delts a little bit more developed or their upper chest a little bit more developed they would go get a pump look in the mirror and now you can look and see like okay i can see my potential i can see where i'm going because because i got this muscle to temporarily look bigger it's also a clear indication if you can't get a certain muscle group a good pump there's a loss of connection there's a loss of a mind-muscle connection there and so you know in terms of like developing and building this aesthetic physique that's balanced you know that's that's also like a consideration as you're doing the pump style train hypertrophy to be able to see whether or not you know you're getting that clear signal back that we got that bro that's so important you said that if you do pull-ups and you feel no pump in your back and you get a great pump in your biceps we got to change the way you're doing pull-ups right that is signaling to you that you're connecting maybe more to your arms than you should be now if you just want to do a lot of pull-ups maybe it doesn't make a big difference but if you want to develop your back from doing pull-ups then it's actually important for you to pay attention to the other thing too and i noticed with clients that when i was training clients and we were working on specific areas and body parts especially when they first got started then as soon as they were they would tell me oh my muscles feel really tight or i feel my glutes get really pumped or i can feel my lats i never felt that before i knew muscle growth was on the other end it was always like once we got the pump the rest started to kind of accelerate yeah and i think that has a lot to do with what you just said is that they're now learning how to truly activate that muscle it's funny that we're talking about this within the in the bodybuilding world but i mean i use this with the general population all the time all the time because one of the hardest things to get clients to do and you use back as an example it's a great example like how many clients did you have that actually could get a back pump a lot of clients couldn't do it a lot and a lot of that is because they're pulling with their arms all the time to do any of the exercises whether it's a row whether it's a pull-up it didn't matter they would do it all with their shoulders rolled forward and with all with their biceps and they would never and then those are smaller muscles so they would fatigue first before the back even got fatigued and they never got sore never got a pump there and so teaching the general pop how to just get a pump in those areas is a great way to help work on that mind-muscle connection which supports no matter what your goal is totally lastly we've talked about this earlier in the episode but that's to make your training balanced so that's a key with bodybuilding and this is to really get an aesthetic-looking physique you want a lot of balance again if you have a very very developed muscular upper body but your lower body is totally out of proportion like you know if you stand there in some shorts or whatever you go to the beach like you're not going to look as good as someone who doesn't have nearly as developed an upper body who looks a lot more balanced balanced training is key to bodybuilding now what does this look like well you could I don't think I need to say this because I think people kind of get this but you look at your body you see how it's developed and you know where you need to place your focus and what you do with this is you either increase the volume or you know the reps or the sets on that particular area or what most people need to do is take away volume from areas that they already develop very quickly and lend it to these other body parts a lot of people have an issue with that like you tell somebody who's got really well developed triceps but their biceps are very undeveloped and you say they'll say oh yeah I could work more bicep but if you say no no take some volume from your tricep and move it to your bicep they'll oh no no I don't want to do that so well you're not going to be able to develop balance if you keep that ratio up you know we we tend to communicate most of our stuff to like general pop because I think that's who listens to the show but we do have a small portion of people in here that are competitive bodybuilders mince physique bikini athletes and this maps aesthetic is something that I'm like extremely proud that we did and we don't talk a lot about that we talk a lot about prime and prime pro which of course those are correctional things that's general population that helps out the most it helps everybody out but that's who that's for more than anybody but maps aesthetic to me is it takes what you're explaining right now on how do I go about making a symmetrical physique and actually lays that out and tells you how to do it it allows you to plug it in yeah none of our programs do that and I don't I've never seen anything else out there like that like no I'd never seen and yet that's exactly how I had to program as I was getting ready for each show because you go to a show and whether I could see it or not a judge would tell me and say hey you're you know your shoulders are underdeveloped compared to your chest or your back is overdeveloped compared to your hamstring they'll tell you like where you're strong and where you're weak and so I would take that information instead of being you know insecure about it or oh poor me I would go back and go like okay he says my back is plenty developed so I'm going to pull back on the volume a little bit there he says my shoulders are underdeveloped so I'm going to ramp up the volume there okay and then I'd have to program it in and so this when we did maps aesthetic that was the idea was okay how do we do this but then we also customize it so the individual can choose their areas that they want to develop and plug it into the program and then follow it and then at the end of it they should see this their body more balanced than what it was and that's that yeah that's that's exactly how you want to train when you're trying to bring up balance that you know we do also have some really hardcore listeners like people who really dedicate a lot of time to training yeah and who already train at a high volume and the question I get from those people is okay how do I increase it like my workouts already an hour and a half long like okay I guess I can do another 20 minutes like what does that look like well bodybuilders figured this out a long time ago with what's called a double split routine this is where you train twice a day so instead of doing your one hour 45 minute workout once a day because what happens at the end of you know after the first hour hour and 20 minutes fatigue sets in and what you train at the end doesn't get the same attention or the same stimulus as the stuff you train in the beginning so bodybuilders in the past and this was this was pioneered in the 60s but really in the 70s became popular with the bodybuilders like Arnold and those during the golden era what they call what they would go and they would train twice a day because they'd come back fresh and do what's called a double split and this allowed the body to somewhat recover in between workouts it also allowed the body to handle more volume so I'm going to give this example right now because there's a lot of studies that show that volume versus volume it's all the same but at some point that's not true if you took you know a tremendous amount let me I'm going to make it extreme right you look at let's say somebody does 50 sets of exercises in a week you take one person and they do 50 sets on Monday the other person does 50 sets that spreads it out Monday through Sunday the person that spreads it out it's going to get better results okay and the more volume you do the more of a discrepancy there is with that so if you're training at high volume and you want to progressively overload and add even more volume you need to split your workouts up because at some point it becomes detrimental to put them all in one workout and we have a program called MAPS PED that's that exactly it's a very high volume very high frequency like progressively overloaded to the extreme this is our most advanced program most advanced and that's exactly what we did is we put it we made a double split routine so that we don't run into that problem I mean I feel like this is the nitrous of of like training programs for me so if I was laying out like a year of my training for a show it would look like MAPS anabolic MAPS aesthetic and then PED and if anything I would interrupt one of those three with something like symmetry or performance but like if I were to map out yeah a year of what getting ready for a show or the ultimate like pathway of to build the best physique it would obviously be the strength foundation like we talked about earlier why that that's the first found like you got to pursue that first whether you're doing it already or you're about to anabolic first then you would move into aesthetic and then you would move into that and what's beautiful about that is each one of those is programmed to progressively overload for you just follow it to a T and then we've built in the overload there and then the only other option that I would add in there is and this would be based off the client on how their joints are feeling how their progress is going so long everything is going good then we follow that pathway if I find there's any sort of imbalance if I find that they're they're complaining of achy joints things like that then I would throw in something like you know a symmetry or performance to interrupt those three totally totally so here's what we're gonna do maps aesthetic maps PED those are our bodybuilding programs they're both 50% off for this episode you can find them at mapsfitnessproducts.com but you have to use the code bodybuilder to get that discount you can also find all of us on Instagram Justin is at my pump Justin I'm at my pump to Stefano and Adam is at my pump Adam