Well...Basically
Well...Basically
179: Bro-nana Split
Looking to improve your fitness routine? We've got you covered. We break down the essentials of full-body training programs, explaining how they can help you practice complex movements like squats more frequently, boosting both technique and strength. Whether you're a beginner or an advanced lifter, you'll find our discussion on the benefits and drawbacks of these routines invaluable. We also emphasize the importance of avoiding overtraining and the need for maintaining proper technique.
Curious about bro splits? We analyze this popular bodybuilding routine, discussing how dedicating each day to a specific muscle group requires high volume and intensity but also ample recovery time. Learn why this method is favored by many, along with its limitations and how to optimize it by integrating multiple muscle groups into your workouts.
this is well, basically with your host, mike de silva, and sam weeks on today's episode.
Speaker 3:We had a chit chat mikey's back this week. We talked about life, we talked about violence yeah, we love to fight, it's true. And then we moved on to today's topic, which was talking about programs. What are some of the most popular programs out there? What do they look like? Are they good, are they bad? What are the pros and cons? And then we gave some suggestions ourself, how to maybe tailor a program for yourself or just you know. Reach out to us, because we're good at our jobs. We hope you enjoyed today's episode. This is well, basically, I suspect I have both ears.
Speaker 1:Yeah, you don't really check that very. Do you know who doesn? I have both ears. Yeah, you don't really check that very often. Do you know who?
Speaker 3:doesn't have both ears. Who Chopper Reed? Who's Chopper Reed? You don't know who Chopper Reed is.
Speaker 2:Oh, is he the? I'm thinking of Dog Bounty Hunter.
Speaker 3:He's the famous criminal from Australia famously chopped off his own ears. But they did a movie about him where Eric Banner like really got into character. Why would he chop off his ears? I think he was trying to get out of a certain cell block and they're like that guy's crazy. We need to get him out of here.
Speaker 2:I thought he could only fit through the bars if his ears were chopped off. He just barely gets through with no ears.
Speaker 1:Van Gogh no it was Van Gogh.
Speaker 3:That's not how you say it, it's Van Gogh, van Hock Tour that's um then then hook tour yeah yeah, that's it me, mate. It's taken over the world. Personally, you're what? Sorry? Yep, wow, andrew's really good at that. That's good, really my only skill, I think the listeners are gonna like that actually.
Speaker 2:Yeah, the the subtle sounds of my saliva slapping against my teeth yeah, that's, that's when you describe it like that.
Speaker 3:It's actually disgusting and I never want you to do it again.
Speaker 2:You were saying you're doing some roleplay, Mikey.
Speaker 1:Yeah, non-sensual roleplay.
Speaker 2:Non-sensual, so sexual.
Speaker 3:Job.
Speaker 1:Job interview goes that far. I've done very well.
Speaker 2:What job interview needs? Roleplay Group fitness manager?
Speaker 3:Oh yeah, oh, gfm, where, oh, you don't need to say Actually, yeah, don't say, don't say, we'll say until you get it, yeah, when you get when you get the job, yeah, but I, it turns out, I know the person who's the club manager.
Speaker 1:Oh that's rare A mortal enemy that you're going to have to overcome. It could have not been good. He was lovely actually, so at least I know I can get along with him.
Speaker 3:Yeah nice.
Speaker 1:Yeah, and another role TBC next week.
Speaker 3:Okay, wow, how's your week been, sammy? Yeah, it's been good. Role play, no role playing what's happened? I had a rehearsal, uh, on monday night. I've been having long days for my list, just long. But I've also been having naps. Today's the first day I didn't have my nap, wow, but I feel okay well that today was the first day this week I did have a nap.
Speaker 2:Yeah, you were late, five minutes late I was five minutes late to the workout. That was very naughty of me I should have made, but I got five minutes extra sleep. Got to really count the.
Speaker 3:I should have made you do 10 burpees for every minute.
Speaker 2:you're late, but then it's like, yeah, but I can't.
Speaker 3:Andrew usually comes and gets me from the computer when he arrives, so I can't really say.
Speaker 2:Fully ears deep in your music.
Speaker 1:I was like Sammy Sammy.
Speaker 2:And you were just like arm, and I don't touch people very often. That's a lie. Hey, I had a birthday on the weekend.
Speaker 1:You did, I'm now 31 years old 31?
Speaker 2:It's a prime number birthday. I'm very excited for prime number birthdays because I won't get another one of these until 37.
Speaker 3:That's true.
Speaker 1:So many 30s. I too am still in my 30s.
Speaker 3:Congratulations, nice, when are you?
Speaker 1:not Creeping up October.
Speaker 3:Okay, cool. What are we doing for?
Speaker 1:it. I thought about going to boat. Oh yeah, very nice, why?
Speaker 3:why? Okay, that is the wildest suggestion from you I've ever heard, really. Yeah, I didn't know you're into marine activities.
Speaker 1:Oh, I didn't know you were into marine activities. Well, I meant like a boat where they pour you champagne.
Speaker 3:Oh, like a boat party. Okay, yeah, that's cool.
Speaker 1:Not like a boat party, that's me Okay so you want to go cruising, is what? You're saying I'd like to be on a body of water in a vessel that floats, with someone who's pouring me champagne. Okay, so what you?
Speaker 2:want is an inflatable pool and then a waiter. Yeah, okay, so what you want is an inflatable pool and then a waiter, yeah, yeah, floating in the harbor, no one else just me and the waiter cast out in the harbor topless topless waiter with a bow tie only.
Speaker 1:Yeah, he doesn't have a flotation device, so I don't know but he's got little floaties on his arms, yeah yeah, well, I need to plan something, so um also TB.
Speaker 3:Yeah, that's a significant birthday, so you should do something.
Speaker 1:Yeah, I will. Yeah, I've got, uh, my mom and my sister, my uncle's, coming from the UK as well.
Speaker 2:Wow, yeah, it's a big crowd, very exciting.
Speaker 1:Very well, all right we can change that. I can turn up, we'll get mother on the Bailey's. Yeah, spike the punch.
Speaker 3:Mother on the Bailey's, calm down. Oh my God, I can't do Bailey's Yuck. Have you guys seen the video for this? And also Bad Gay, yeah, yeah, I don't know who this was In that silence.
Speaker 2:There I was having a look at who sings this song, and it turns out it's George Michael, who I only know from Arrested Development because of the character George Michael, oh yeah.
Speaker 3:He writes some songs, man, this being one of them. So 90s, eh. The video for this is amazing. It's him shirtless, just getting water dumped on him.
Speaker 1:It's so good, it's the one where he takes the mic out of himself. No, that was someone else. It was Hugh Grant that got caught in the toilet, yeah.
Speaker 3:No, he also got caught in the toilet too.
Speaker 2:Hugh Grant got caught in the toilet. Yeah, with Divine Brown.
Speaker 3:Oh, good job, hugh Grant that is the best sex worker name I think I've ever heard Divine Brown, divine Brown, there's so many connotations.
Speaker 1:Yeah, you can hear that. How you?
Speaker 2:like what about Pearl Lee Gates? Yeah, yeah, I guess, so Less sex.
Speaker 3:Yeah, no, there's sex there. I can hear it.
Speaker 2:A lot of vagina. What about?
Speaker 3:mediocre Caucasian.
Speaker 1:Yeah, that's a good one.
Speaker 2:That would be my name.
Speaker 3:Welcome, welcome, welcome. Episode number 179. It is nine. I was going to say that I beat you to it, baby. I forgot how to speak German for a second. Oh, yes, yeah, I am here, mikey is here, andrew is here and we're going to talk about maybe our lives for a little bit longer, but then we've got some fitness stuff to dig, to get a cause into. Is that a thing people say Talons To dig into? Get a big shovel and start Absolutely, rip up, yeah, absolutely rip up your divine brow, get stuck in.
Speaker 1:That's another one. Get stuck into. That's a good one.
Speaker 3:There's more like this, but I don't know. Maybe it's because I didn't have my nap today. I can't, I've got nothing left.
Speaker 2:The tank's empty. I just want to say that we're going to get into it, maybe, that's it. We're going to get messy yeah, that's it. Let's get sloppy with the fitness yeah, that's it.
Speaker 3:Yeah, I like it.
Speaker 2:We've all dressed up here, except for you, sammy. I'm so sorry. What have you noticed? We've got our uni jumpers.
Speaker 3:Wow, you guys should fight because you've got competing university jumpers. Yeah, you're a different one.
Speaker 1:Yeah, UNSW baby. Oh, of course, because I'm Sydney University.
Speaker 2:I can already see you've won this fight, because yours is embroidered with like lion and stuff and mine is just printed on.
Speaker 1:Yeah, they probably stuck that on with an iron?
Speaker 3:Honestly, maybe not even an iron, I think they just left it out in the hot sun and put it attached.
Speaker 2:You guys should fight, though we can fight, I think I might lose that fight.
Speaker 1:I think you might Tonight. You might win, I can try.
Speaker 2:I'm a tenacious young man, as people say, scrappy.
Speaker 3:Scrappy. Who the hell's called you scrappy?
Speaker 2:Mainly me. Okay, yeah, right, I just feel like I would be able to throw dirt in people's eyes quite well, but the rest of the fight I would struggle with.
Speaker 1:I think I have some violence in me.
Speaker 3:You might want to stay clear. We should do a charity fight for Mikey. When you know how they meet and like, get on microphones and talk shit and that would be your opening line. I think I have some violence.
Speaker 2:That's actually a terrifying opening line.
Speaker 3:There's a darkness in me that I just can't control, it's just reserved for specific people in situations. Not me right now. Have you ever punched anyone in the face ever? Just out of interest.
Speaker 1:No, only got close.
Speaker 2:Andrew, no, not even slightly.
Speaker 3:But I'm waiting for the opportunity. I probably haven't even shoved anyone.
Speaker 2:It's a nonviolent life.
Speaker 1:Yeah.
Speaker 2:I feel like I can talk my way out of anything or took my way into anything. That's true, you're a very good talker. We should start a fight club or a debate club.
Speaker 3:Yeah, can we do a debate club, but then we can't talk about it on the podcast because you're not the first to all the Fight Clubers. It is.
Speaker 2:Don't talk about Fight.
Speaker 3:Club. Yeah, so we couldn't even do it for the podcast, which?
Speaker 2:would be the idea to do it, or we could make it podcast sponsored, like podcast branded, but no one talks about it.
Speaker 1:Yeah, it's true, but then what's the point of the sponsorship?
Speaker 3:And I will wail on you.
Speaker 2:Nice, that sounds sexy. We're going to get sloppy.
Speaker 1:Yeah, but you may lose some blood.
Speaker 3:That's also a terrifying thing to say. Why am I violent all of?
Speaker 1:a sudden.
Speaker 3:Life's really getting me down. You may lose some blood, hey fitness time.
Speaker 2:Oh yeah.
Speaker 3:I've been doing a lot of experimenting with my own training and also looking at. We've been talking about mike. Dr mike is retell who we really like on the internet also bald. He's very bold like you. Yeah, you guys could be twins, I reckon, yeah, yeah he's a bit more.
Speaker 1:He's a bit larger. He's a bit shorter too, yeah is he I? Think he's like 5'4 or something.
Speaker 3:Anyway, he's a really great resource if you want to listen to anyone who's very, very intelligent when it comes to the science and stuff behind training. I've been watching lots of him and I've been reading a lot of stuff and also just like looking at what other people are doing online and I was kind of seeing if the trends in what the programs are like the generic programs are pretty similar or if there's been any drastic change.
Speaker 2:Is this generic programs that you can buy from, like a fitness yeah you can buy them Like people will.
Speaker 3:people will do their own little touch on what the basic skeleton of the program is, but there's, there's probably like four or five that I'm like really familiar with that. You see, quite consistently, particularly when we're talking about muscle building and strength stuff.
Speaker 1:There's probably a couple that I see at the uni.
Speaker 3:Yeah. So I think it would be like I thought it would be a cool thing to talk about and we can kind of dissect them in a little bit, Talk about what they are for people who do not know, and then we could pick the best one and maybe come up with some suggestions on our own, on our own way, if you want, which I think is the best way to do it to design perhaps your own program, without getting too specific, because that is quite a specific thing, but just part of the problem with all these programs.
Speaker 3:Love that.
Speaker 2:Well, let's learn about these, because I would say my knowledge is very novice. I, for fitness, have basically been Sam tell me what to do and then I go do it, that's true. So any technical names for things. I mean, what were we calling I don't even remember the real name the narrow push-ups tricep push-ups.
Speaker 3:Yes, yeah, who can remember? I called them thin push-ups.
Speaker 2:Thin push-ups. Yeah, that's right.
Speaker 1:I call them T-Rex push-ups. Oh yeah, that's a good one.
Speaker 3:I like that, yeah, nice. So let's learn about those. What do we start with? Why don't we start? Where should we start? I mean probably a good place to start, because I feel that's where most people think they should start, and which is not a bad thing. Okay, so full body training usually from the ones that I've seen and the ones that I've also given to people generally it's like three times a week and you're training every muscle group and across those three days, well, in that one, one day and the second day and in the third day what are the muscle groups?
Speaker 3:So legs I One day and the second day and in the third day, what are the muscle groups? Legs, I imagine Legs, and you're pushing and you're pulling muscles. So like your quads, your hamstrings, your glutes, you'll do a push and a pull like a chest press, maybe a chin up, and then maybe some accessory work tapped on there, like a bit of arms or something like that, and I think that that can pretty much look the same across three days and that like that. And I think that that can pretty much look the same across three days and that's how most people program it. You can change it a little bit, but I think that I I really think it's a a strong case for pretty much everybody doing that and there's a couple reasons, in my opinion, for that. But before I share, mikey, do you like the full body?
Speaker 1:I do. However, I've done a five day full body where it changed every day and it was way too fricking. Much so it can. It can be like a, and that's a good thing with it. It can be like a great beginners split, and it can also be pretty advanced.
Speaker 3:This is yeah, this is that that. Yeah, that was. I was also going to say that, like people think that once they've done a full body block of training, they're like, oh, I never have to do that again.
Speaker 1:Well, I think it's. Yeah, it's just what I'm beginning, but sweet baby Jesus, and that was um. I jumped the gun on that one too too much, yeah.
Speaker 3:So the pros of this specific type of training is that you get to hit every muscle group three times a week. If you're doing five, sometimes five, but some people might be at that level.
Speaker 1:I don't know, I was not.
Speaker 3:Yeah, exactly you don't want to jump the gun on the stuff, so it's a good amount of volume. I also really think I give it a lot to beginners and intermediates and advanced lifters. But if there's a particular move, like a squat, for example, example, that is technically very, very hard, you get an opportunity to practice that three times a week, which in a lot of these programs we're going to talk about, you don't actually get the opportunity to do that, I see.
Speaker 3:So if you do it, three times a week, technically quite good, you are most likely going to get better like movement wise, also strength wise, at that exercise. And I'll caveat that by saying when you're doing full body stuff, generally, if you're training everything that frequently, it's very hard to go to absolute failure and come back and do it two days later, right, which I also think is very good because it means that you will maintain technique. And often when I do give people these full body workouts, I always say I want you to leave two in the tank for almost everything, because you're doing it so frequently that you don't really need to push yourself. We're treating this training as practice. Cool Cons you can overdo it pretty easily If you're pushing yourself.
Speaker 3:Yeah, if you're pushing yourself in these, um, in these workouts, it can be an overload, right, and you do do too much. What are the other cons? If you want to get more specific, for example, say there's something you really want to work on, it's like harder to fit that in because like it's quite daunting sometimes if it's not programmed Like I saw someone I was like holy shit, that's a lot to do in one day. If it's not programmed effectively can look at the your program sheet and go I have to do how many? What now is how many times it's too much. So I think, uh, that that can be a thing, but, like, if you program it effectively, it can be very good. In fact, it's pretty much like I still give people who've been training with me for years about a full body training because I think it's really great uh yeah, I like a full body um workout and I did them for ages.
Speaker 2:I still uh often do them in the program, so they get there. But I liked at the beginning because my muscles would fatigue so much quicker that I would actually feel a full body like a melt across. You know, I've been going to the gym now for long enough that I think my recovery is a lot quicker to mop and drop at the bucket.
Speaker 3:Yeah, exactly, just send me, just push me into the gutter. Yeah, the sewers.
Speaker 2:All will lead home. Yeah, um, but they were a nice way for me to be like, oh, I've moved, I've got like my entire body is activated. Yeah, and also, I agree, I hadn't thought of this until you said it, but it's a really good way for you to make sure that your technique is good across the body, um, and to just learn, because otherwise you'll get really good at doing a squat, for instance, and then you have to go through that whole journey to learn how to do, you know, like a lateral raise or a chin up or whatever yeah, yeah, true.
Speaker 3:Any thoughts before we move on to number two number two I'm gonna do this in kind of an order where we split things up more and more. I think that's the order like a wedge.
Speaker 2:Like a wedge or an axe.
Speaker 3:So the next one that I see a lot and there's like reddit fitness. I don't know if you guys have ever gone. There's quite a good place for this, because they are all these guys who have designed like templates for stuff and some of them are good, some of them bad. If you don't aren't very good at spreadsheets, like I am, I'm like what the fuck is this? I hate it. But but there's some good ones on there.
Speaker 2:Push pull legs okay, is that one? Is that what it's called push, pull legs often?
Speaker 3:called ppl for sure. So it often either revolves around you well, it doesn't either. It's usually six days of training, right? Oh, jesus, it's so many days, right? Um, because the idea is like you do all your pushing muscles, you do all your pushing muscle, pulling muscles, sorry, and then you do your legs. But to get optimal training frequency, which is like the number of times you're training a muscle group in a week, you want to be doing those Each of them twice, twice. So they're incorporating some really good principles there by saying that, yes, that twice is generally pretty optimal for most people, but to split it across three days, six is quite a lot. That's hellish benefits, okay, so we talked about the full body routine. If you start with a squat, chances are you're going to be quite fatigued by the time you go to one of your other exercises, like your bench press. Even though the muscles aren't associated, sometimes yeah, sometimes the energy is just not going to be there.
Speaker 3:So if you have a whole day that's dedicated to push, you can definitely focus on your pushing muscles, your pushing muscles being your chest, your shoulders and your triceps right. Generally speaking, pulling would be like your chin ups, your back muscles and then some biceps and then legs is obviously, you know, we train your eyebrows I mean legs, legs, I mean legs. Have you ever done this, Mikey?
Speaker 1:Yeah, again, I I found it too much. Six days was just ruined me. I've done it. I could have done be done it or doing it too much, though, because, just to clarify, I have had a history of nudging it too far, yeah, and so maybe I'd push the boat out a little bit too far. Yeah, I don't want to put anyone off it. Maybe if you do it a little bit more with a bit in the tank, it could be all right but is that what you did on push day?
Speaker 3:you just pushed a boat.
Speaker 2:Yeah, push the boats would you do this exercise over three days in a week? Well, you could, but would it be useful?
Speaker 3:I. I just don't think it would be as good as, like I would prefer the full body program over this, because you're getting more frequency as opposed to doing this once a week. So that's like the big con is that you know it's six days in the gym. It's too many days. You know there's only seven days in a week? Yeah, and if you're doing them once a week, you just get to smash your legs once and then, like probably train them too hard and they'll be really sore, which is not, like not a problem, but it's frequencies generally shown to be a lot better if you've got the time and you're super advanced, maybe yeah but like they, they sell it as an intermediate program and I'm like six days right.
Speaker 3:I'd say if you're in the gym more than five days you're an expert program eight days a week. Yeah, exactly. Well, we're going to talk about that actually.
Speaker 1:I mean unless you put, unless you pulled back on the if your session time was shorter maybe, and you can still get everything in yeah the amount of sets and that you need to well.
Speaker 3:Yeah, you'll probably spend less time in the gym with this. That's the thing. That's what. That's a pro right? So, like you will actually, because you're only focusing on like one specific part of the body then you'll probably spend less time than doing a full body probably talking about, instead of being like a an hour session, that you're in there.
Speaker 2:You'll be in there for 20 minutes I probably not like most of the.
Speaker 3:So most of the programs that I've seen for this like. It's a lot of volume on that one day, so it's still going to be an hour workout, but it depends if it's programmed with him, I'm sure. What was that word? Was that a word?
Speaker 2:Yeah, sorry, I think I just had a short stroke.
Speaker 3:Can you have short strokes? Yeah, it's the left side of my face moving. I'm not sure it's drooping, oh God, I think like these things, like this one in particular, like if it's programmed effectively for someone it could probably be good, but the core structure of itself, I think there are better ways to go about it to put a nice tiny file in it.
Speaker 2:Listen, it sounds like an awful experience. It sounds like a hellscape, yeah okay.
Speaker 3:Well, it's not the last. Yeah, I guess it is the last one, because unless anyone has any others that they've besides the bro split which I'm about to talk about, I'm gonna level with you.
Speaker 2:I'm sitting here with no knowledge of any of these yeah, it's good. That's why you're here it's very nice to to hear about this, so I've got nothing to offer except for my love.
Speaker 3:Yeah, mikey bro split, do you know, do you know any other programs that you don't like? I guess like five by five would be one, but that's getting quite specific.
Speaker 2:This is I'm more sort of gone with, like five sets of five reps, yeah, of every exercise, pretty much generally the first one.
Speaker 3:It depends um how many days a week am I doing that? That, see, this is why I didn't want to talk about it, because it can be mixed yeah, I mean there are a few of them out there, one that's not necessarily wow.
Speaker 1:Would you call it a split that I like the sound of was basically you do two days on, one day off, so it's kind of like an asymmetrical we're going to get to that at the end I thought it would be a good way to good way to good something to talk about because we're going to do a well.
Speaker 3:Basically suggests okay bro, split what the hell is a bro?
Speaker 2:split. I've actually been part of a bro split.
Speaker 3:I can imagine that you might. I like ice cream splits.
Speaker 2:Yeah, that's actually. There's ice cream splits in a bro split.
Speaker 3:Really yeah, yeah, yeah, wow Okay.
Speaker 2:It's lube first and then banana split.
Speaker 3:Oh right, Sounds fun. Yeah, Slip and slide. Some call it.
Speaker 2:Yeah, okay, okay like it.
Speaker 3:That doesn't happen in a bros with, unfortunately, at the gym.
Speaker 3:We'll be talking gym. I keep seeing banana splits. I haven't had a banana split in a really long time. I don't want one. So it's basically, I think it works out to be. It's a lot of days in the gym. So Monday's, chest, shoulders, tuesday, arms Wednesday. Tuesday, legs, thursday, nice, and that's it, and sometimes so like. So chest shoulders, arms, legs, oh, and then you've got to do back as well. So it's five days. Sometimes shoulders and calves. Yeah, sometimes they put calves in yeah, that's also really common. So it's five days, right. The problem being is, when they're programmed and I've seen them there is so much volume for one muscle. Oh, my god, like you are doing wait what do you mean by volume?
Speaker 2:do you mean just like heavy?
Speaker 3:weight, the number of exercises and the number of sets oh so like you're doing, four sets of 10, but like on like six different chest exercises. So you're fucked, like you. You walk out of there and you you're. Your breasts are exploding.
Speaker 2:It's kind of like what we did today with my shoulders. And then I couldn't like lucky, wanted to like hug me when he saw me and I couldn't get my arms high enough.
Speaker 3:Yeah, we did a bro split for you today. Yeah, but just one day of a bro split because your shoulders are like that yeah it uncooked my shoulders um.
Speaker 1:I think it has potential, though they've done like everything.
Speaker 3:If done well. I don't like it because the frequency is not there, like if you don't come around to train chest again till monday and often they'll put date they'll program days off in between. It's like do you need a day off after you've only trained your chest? Because they're like body builds are really big on recovery and and I would say no, you probably don't.
Speaker 2:Yeah, you're right. Yeah, If you're going to have to do the six days a week so that you can do like the three push-pull legs surely you would have to do this one also two days a week for each of them. So you've got to do 10 days of workout 10 days of workout yeah, A week Carrying over. No, not carrying over. I didn't know that.
Speaker 3:Sorry, I interrupted you, Mikey. What's the potential that you see in this one?
Speaker 1:Well, I like that there's a single focus.
Speaker 3:Yeah, because I don't like this that's a pro.
Speaker 2:Sometimes it's like Intentionality.
Speaker 3:That's a pro for me.
Speaker 1:I think you'd be stupid if you couldn't get it done on this yeah, and you, and if you're putting, like you know, legs and biceps or whatever.
Speaker 3:Yeah, so this is so that that technically is not so much but we're going to talk about that because I want to get into after this let's let's move on from this, because I've decided that this is inferior an inferior split to follow. It's an inferior one to yeah. And then let's talk on from this, because I've decided that this is inferior an inferior split to follow.
Speaker 3:It's an inferior one to yeah, and let's talk about a little bit more. First, like the, the reason why it's very popular with bodybuilders is because they are on steroids, right, so a lot of the time they grow anyway oh, so they're doing this work and they can work, and so they're looking at the two of those together and being like the bro splits helping man.
Speaker 2:Not being like it's the drugs?
Speaker 3:No, it's more like I don't know, did I just? Is that what I said? No, because the capacity on one muscle group is so large. A lot of us would not have the ability to recover our chest muscles that quickly. But because these guys can, they can have a huge day of volume focusing on one muscle group right and recover fine.
Speaker 2:Yeah, but they're waiting a week to. They have a week to recover that muscle group. So that's fine. That's plenty of time. I could do that non-steroided. Give me a week between exercises, of course I'll be fine.
Speaker 3:I think, if I gave you okay, next week, Andrew, we're going to do, I'm going to get a chest day from a blow split and we'll run it and we'll see how you feel in a week.
Speaker 2:Yeah, but one week later I guarantee you I'll be able to do another chest day. Probably, yeah, probably. That's all these guys are doing yeah, yeah, it's no steroids going to help that. These people are lazy.
Speaker 3:They're lazy gym goers. You could be right. You could be right. So I think all of these programs could be improved if they were modified and programmed effectively. Mikey started to suggest it before, before I halted him. A bro split could be good if you added more muscle groups into each day.
Speaker 2:And this is not like a structured one sounds like if you take each of the five days and get a fifth of each of the workouts and put them in each of the other days, and then you just get five literally, literally.
Speaker 3:That's all you have to do. I'm not kidding, wow, yeah so like and then the other.
Speaker 3:The other really good thing is, like, as you were saying as well, it's like not having it, not treating it. Uh, it is a training week, but treating it as like training days. So you don't have to go in on monday and do chest like because of the way your workout's programmed, you might come be coming on on wednesday um the following week instead because you've done chest again and that. So like programming for seven days I don't think is ideal. That's when you ever see my programs. I never give you days to train because I don't really like to think like that.
Speaker 2:I think it's fine that it carries over you know, I also kind of hate that the week is a prime number of days because it says no easy way to divide it.
Speaker 1:You like prime?
Speaker 2:numbers. I love a prime number for a birthday number, but when you're trying to like work out how many days to go to the gym in a week, for instance, you're never going to be able to go, like A, b, a, b and have the same amount of workouts every single week Because it's a prime number. Or you can't go one every three days and have the same amount. The only time a cycle works is if you go seven days, if you go once every seven days.
Speaker 1:Well, our bodies don't function on a weekly basis.
Speaker 3:Exactly my brain does.
Speaker 2:But, sam, it sounds like what you're describing to me is people just do full body workouts and less than five times a week.
Speaker 3:Sort of.
Speaker 2:That's just what the first workout you described.
Speaker 3:Well, no, I mean, that was like a way you could do it right. This is why we can't get too specific, but I think that was like a way you could do it right. This is why we can't get too specific, but I think having having more of them, for example, like a great thing that a lot of I've seen a lot of people do, is you do agonistic and antagonistic muscle pairs? So like tell me what those are. So monday could be chest and back, because they are completely different, like you're antagonistic yeah, agonist, agonist, antagonist, they're like opposite.
Speaker 3:Yeah, opposite. And then you could do like arms is fun because it's buys and tries and that's the same deal, but I would probably throw shoulders in there, for example, as well, and then maybe you do a league day. But also some people hate doing leagues, like just going in and do a league day, like just going in a dual league day, like for me. I find that really daunting. I'm doing it at the moment. I fucking hate it. I like really don't like it, but I it's like good for me. I'm like, yeah, do this.
Speaker 3:It's hard, it's good for you, take your medicine, but you can also do. You could do chest and quads, so only the front part, like Push full body and then pull Like full body as well. So you do train the front and then the next day you train the back and then you might want to have a day off. There's so many fun ways to do this and you can modify it depending on what you want to focus on, because generally the parts that you want to grow let's say, if you want to get huge eyebrows, you just do your eyebrow raises way more yeah, big balls.
Speaker 1:Yeah, you could. If you just want an ass, you could just do the ass. You could just do the ass Like that's your prerogative. If you're like I don't want biceps, I just want an ass, yeah, I want complete noodle arms, noodle legs as well you know what I want, not just heaves of anything.
Speaker 3:You're like an upside down cherry with two stalks. I just want shoulders, that's it.
Speaker 2:But only shoulders. Nothing to do with the back, nothing on the arms or legs.
Speaker 1:I know we make fun of the bros with their no quads. But you know what you do, you mate.
Speaker 2:You look like a little freak, a little creepy freak.
Speaker 3:It's not my business, but we do do some programming here here on the show. We're all very capable, except for andrew. He's not.
Speaker 2:He's not qualified at all. You did just say doodoo, and I can pick up on that.
Speaker 3:Yeah, I'm having multiple strokes this episode, can we just?
Speaker 2:it was. It was um correct in the sentence, but also it means poo yeah it does mean poo, you're correct.
Speaker 3:Thank you. Um, we, we do programs. So if you want to reach out and any help with that, also, like if you have any questions about this program stuff because it can also you've got so many options. It can be quite daunting. It's actually like quite straightforward If you talk to someone who knows what they're talking about or just like listen to Mike.
Speaker 2:We'll talk to me, we'll talk to Andrew, talk to andrew. I'll just um, I'll give you a fake program. Okay, we're doing now your ankle exercises. Put a weight on your toe and spin your foot around.
Speaker 3:I've got so many programs where I've like written them and I've forgotten what the exercise is technically called. But I've given it a name and then I'm like this is yeah. Well, that's it. That's a very good example. Oh well, I don't feel like that was informative.
Speaker 2:I've learned a lot about how exercises are planned. I think you're going to put yourself out of a job with me.
Speaker 3:Sam, I've actually okay, I've told you this already, andrew, but I've actually using AI has written my programming for the next 100 days. So I gave it a whole bunch of prompts Chat, gpt, yes, nice. As to how many the volume I wanted to have in a week. It goes over the week, it's like 90 days. How many sets, what muscle groups I wanted to kind of work on each day and gave it a list of exercises and then gave it another prompt to have undulating rep ranges. I gave it so much information Undulating rep ranges.
Speaker 2:Oh my god. Much information undulating rep ranges. Yeah, oh my god undulation.
Speaker 3:I'm doing a good gesture with my hands talking about bro splits and undulating. This is probably the gayest episode we've ever done. A really horny episode, um, and it's. I'm following it and I'm like, oh, it's actually done a pretty good job, but I gave it a lot like giving you any weird workouts is like hallucinations it's. I tell you what it has done. It's given me exercises that I told myself I had to do, but I don't want to do at the time, so I'll just sub that for something else classic so yeah that's another route to go, I guess.
Speaker 3:But again, like if you ask ai to program your way I haven't actually tried just like cold calling chat GPT and going give me a workout program. I don't know what it would. It's probably got heaps of shit to pull from it might be amazing, I'm going to do that when I get home.
Speaker 1:That'll be fun.
Speaker 3:Yeah, okay, we can talk about it next week. Yeah, thank you so much for listening to Well Basically. If you want to find Mikey, you can find him at Well Basically Mikey. If you want to find Andrew, you can find him at the Bareback Investor. If you want to find me, you can find me at Well Basically. Sam, we've got a website. It's wwwwellbasicallypodcom. What does that have on it? Green? It does have a lot of green. It's true, it have a lot of green.
Speaker 2:It's true, it has a lot of love, a lot of good feelings.
Speaker 3:Yeah, actually, that's how I feel when I go to that website.
Speaker 2:You know how people get gemstones to cure different ailments? Yeah, we've loaded the power of those gemstones directly into that URL, please visit.
Speaker 3:Yeah, go to that website. No one listens at this point anyway, surely? Oh no, you've all checked out. You're not even here anymore.
Speaker 2:Stop biting let's all get to an empty room if we are we're actually talking to no one. It's time to say our really our most deep inner thoughts, yeah what have you got going on?
Speaker 3:at the moment, there's very little going on in my head yeah same, I just used all of my mental capacity to talk about bro stuff.
Speaker 1:I've just got rage, apparently, okay good Basically.
Speaker 3:That's it. What did you say? I'll make you bleed somewhat, so good.