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How Getting in Shape Actually Works (10 Years of Proof) with Andre Orlando · Brainwaves

• 0:08
  Ladies and gentlemen, welcome to another episode of Two Shot
• 0:11
  Tuesday. It's our getting back in shape
• 0:13
  new year, new you episode, Barry Nixon along with the one and
• 0:17
  only Jason Riley. And we're thrilled.
• 0:20
  We are beside ourselves, truly to have the best trainer in the
• 0:24
  country back with us. Andre Orlando, thanks for being
• 0:27
  with us, brother. Yeah, here we are. 2026 has just
• 0:32
  begun. Well, sort of just begun.
• 0:34
  We're a little bit into it, but not too far that we can't still
• 0:38
  course correct if we if getting in shape is one of our goals.
• 0:42
  Thankfully for the three of us it is.
• 0:44
  Andre. Welcome buddy.
• 0:45
  Thanks for. Coming.
• 0:46
  Yeah. Thanks for having us.
• 0:47
  Thanks for having me, I should say.
• 0:48
  Yeah. And it's always great to be on.
• 0:50
  The first time on our YouTube experience.
• 0:53
  Now we've actually got video, which is exciting.
• 0:55
  We continue to improve just like we want to improve our bodies.
• 0:58
  There's our transition. There.
• 0:59
  I like that, Jay. That's pretty seamless.
• 1:01
  All right, let's get to our first shot and then we're going
• 1:03
  to dive right into this thing. And just Full disclosure, I
• 1:06
  asked our digital companion ChatGPT 5.2 to help me come up
• 1:10
  with a list of questions because audience, I have been training
• 1:13
  with Andre now for 10 full years.
• 1:15
  We know each other extremely well.
• 1:16
  He's fielded almost every question that I could have ever
• 1:19
  have thought of. So I thought maybe it's time to
• 1:22
  let ChatGPT, given the parameters of us, you know,
• 1:25
  being 10 years of training together, if you're coming on a
• 1:28
  podcast, what are some questions and might actually make the
• 1:31
  interview even more fun. So we'll get to that.
• 1:33
  But let's first have our our shots.
• 1:36
  Andre, what have you got there? Well, Hendrix, OACM.
• 1:39
  So what is OACM? That sounds like a *.
• 1:41
  Trek. I'm not really sure.
• 1:43
  It's got citrus notes and natural flavors, and it's from
• 1:46
  their Cabinet of Curiosities. Fantastic.
• 1:49
  Yeah. One shrunken head per bottle.
• 1:52
  OK, Jay, what have you got? Hey, you don't want to miss.
• 1:54
  I don't want to miss 1 little bit of what we're going to take
• 1:56
  in. So I'm having some nice
• 1:58
  Clearwater, believe it or not. Yeah, I do believe it.
• 2:01
  I'm sticking with the Bushmills 12 year.
• 2:03
  I've been sipping on this for quite some time and there's no
• 2:06
  end insight. So here's to both of you.
• 2:08
  Cheers. To your 10 years, gentlemen.
• 2:14
  How's that Hendricks? Floral, floral on the finish,
• 2:17
  you exhale, you know, kind of like gin, smooth on the way
• 2:20
  down, little burn. And then it seems that floral,
• 2:22
  citrusy kind of finish. Not quite sure what citrus
• 2:25
  fruits are in it, but it is limited edition.
• 2:27
  So I mean, I'm a sucker for that kind of stuff.
• 2:30
  Yeah, you gotta love that. We are the Cabinet of
• 2:32
  curiosities, yes. So find a bottle.
• 2:36
  I highly recommend it if you're into gin.
• 2:38
  Nice. Nice.
• 2:40
  Gentlemen, let's just start off with the first question.
• 2:42
  What in 10 years of training together?
• 2:46
  Is kind of the. Andre, what's the biggest
• 2:48
  revelation that you have found training Barry for 10 years?
• 2:52
  Oh well, the man has some big arms, I'll tell you that.
• 2:56
  Thank you. That's not.
• 2:57
  Grown by Andre. Exactly, Yeah.
• 3:01
  Yeah, actually recently, recently Barry sent me a before
• 3:05
  and after picture of maybe 10. When was the 1st?
• 3:08
  It was exactly 10. 10 years ago, yeah, versus now.
• 3:12
  And that transformation, again, it's 10 years, but it's 10 hard
• 3:15
  years, right? And you put in the work and it
• 3:17
  was just amazing transformation. It's just what you can do with
• 3:20
  consistency. And I'll give Barry that.
• 3:22
  He's a hard worker, but he's consistent.
• 3:24
  And we never miss a week. And when we do, if we do, we
• 3:27
  make up for it. And that makes double up.
• 3:29
  Francis. It's all in the literature.
• 3:31
  Frequency, consistency, it's all there, right?
• 3:34
  So if you work your ass off, even if you're not, I'm doing it
• 3:37
  perfectly and you do it consistently, you're going to
• 3:40
  see results. And that's what we want.
• 3:42
  We don't want results tomorrow and then forget about.
• 3:44
  We want results that last for the next 10 years.
• 3:47
  We want to get fitter and fitter and continue to grow and get
• 3:49
  stronger and that's huge. With Barry.
• 3:53
  As well as his arms, of course. As well as yeah, he is.
• 3:56
  So flex but. And for our audience, thank you.
• 3:59
  Yeah, we are going to, if you want to see berries before and
• 4:02
  after, that is going to be on our YouTube card.
• 4:05
  We're going to have his before and after as our title card of
• 4:08
  our show just for this exciting episode.
• 4:10
  So TuneIn and see the before and after bear.
• 4:12
  There is some nudity but it's only above the waist nudity the
• 4:16
  audience, so that should be fine, yes.
• 4:18
  We will, I got. To crop those photos you pay now
• 4:20
  extra money, you can get the exclusive.
• 4:23
  That's our only fans channel, so get ready for that to come.
• 4:26
  In we'll put that in the. Chat.
• 4:28
  Yeah, Put. It in the chat All right, so may
• 4:30
  I ask a question from our list here with ChatGPT and then Jay,
• 4:35
  I mean, I know you have some as well.
• 4:37
  Yeah. OK, so here's one Andre, what's
• 4:40
  the hardest call you have to make as a trainer?
• 4:43
  The hardest call? What do you mean by hardest
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  call? Well, when you're starting with
• 4:48
  somebody who is brand new, like how do you get them excited?
• 4:52
  OK, ignite that that fuse. Yeah, a big thing is getting
• 4:55
  people engaged. And like I said, the key is
• 4:58
  consistency. So how do we keep people
• 5:00
  continuing to work out? So there's so many things I want
• 5:04
  to do with new newbies, if you want to call them.
• 5:06
  So many exercises, so much we can push them.
• 5:08
  But my hardest part is actually not pushing them too hard, but
• 5:11
  holding them back a little bit and saying, listen, let's focus
• 5:14
  on building these foundations and the proper movements.
• 5:17
  And when you have a strong foundation and you know your
• 5:20
  movements, you have your form, you have full range of motion,
• 5:22
  you can really build on that. So the hardest part is like
• 5:25
  saying, OK, I want to show you that we can do this.
• 5:28
  We can do what Barry's doing, super sets, drop sets, kind of
• 5:30
  all this kind of stuff, little length and partials and we can
• 5:33
  do crazy stuff. But for now, we've got to work
• 5:35
  on full range mobility and we can build that up because a lot
• 5:39
  of people say, yeah, I want to sweat, I want to get right into
• 5:41
  it. I want to burn all these
• 5:42
  calories again, all this. It's smart if we build a bigger
• 5:44
  foundation so we can build on that.
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  And then when you're up here 20 minutes and you get a full body
• 5:49
  workout, one hour and you can be destroyed, you know, and you can
• 5:52
  recover from that, you can handle it.
• 5:54
  So that's the hardest call is sometimes holding the clients
• 5:57
  back. That's interesting.
• 5:58
  And a controversy to what it makes sense.
• 6:01
  Well, one thing you've said to me often, and it does resonate,
• 6:04
  is you use the analogy, I don't want to skip any rungs on the
• 6:07
  ladder, so we're not jumping ahead to the heavier weight.
• 6:11
  Even if you could potentially lift the heavier weight, you
• 6:13
  would still want to kind of take it easy and just really ensure
• 6:17
  that you're not seeing any of the steps, any of the bricks in
• 6:20
  that foundation. And that's, that really
• 6:21
  resonated with me and it made a lot of sense.
• 6:23
  It's also a good way of, you know, stopping yourself from
• 6:26
  becoming potentially injured. Yeah.
• 6:28
  So you rush into it exactly that comes with two points there.
• 6:31
  So you don't want to get injured.
• 6:32
  If you rush too fast, you're going to get injured.
• 6:34
  But it's also you can maximize your stimulus and you get great
• 6:38
  results from going here. So why are you jumping steps to
• 6:42
  get the same stimulus, if that makes sense?
• 6:44
  You're listening heavier weights but with worse form.
• 6:47
  But you could use lighter weights and get the same
• 6:49
  stimulus because you're gonna Max it out, especially if you're
• 6:51
  a beginner. So why are you skipping steps?
• 6:53
  Why are you skipping wrongs? Right.
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  See, Barry is listening when I talk.
• 6:56
  That's a good sign. I am.
• 6:57
  Listening. I definitely am listening.
• 6:58
  Jay, do you have any anything you want to jump in with I.
• 7:01
  Do you know, sometimes people say that they're time starved,
• 7:03
  They don't have time to work out, they can't work it in.
• 7:06
  So GPT had this interesting question.
• 7:08
  If someone truly only has 30 minutes, what should they
• 7:11
  Absolutely? Not skip OK.
• 7:14
  OK, good. So that's a very broad question,
• 7:15
  but I'm going to answer it. So it goes back to what I was
• 7:20
  talking about with building that foundation in one workout.
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  If we're talking about, hey, what is the best optimal workout
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  for muscle gain or, or weight loss or blah, blah, that one
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  workout is going to look like something over here.
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  But first talking about like, what's your whole, you know,
• 7:34
  path from building from zero to 100?
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  What does it want to look like? It depends on where we are in
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  the path, right? Where are we in our journey at
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  the beginning? Are we building that foundation
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  right and growing up or we at the top where it's like, yeah,
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  yeah, I'm fit and I can do everything and I want to
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  maintain. So where are we in our journey
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  kind of dictates what it is. But to simplify that and not
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  give you an overcomplicated. Well, what do you just say?
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  If for someone who's more advanced, how about that
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  somebody who is fit and they go 30?
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  Minutes the simplify it and you want to target the the compound
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  lifts you want to target a push a pull OK, and a lower body,
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  maybe a squat or a deadlift. So that can be considered a pull
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  as well. So you got 4 big movements make
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  sure it's resistance training and you can definitely
• 8:15
  accomplish that within especially for your advance
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  within half an hour OK, so always think of push pull yes
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  squat movement like a knee dominant and a hip dominant like
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  a deadlift. And when you get those 4
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  movements that covers all the body we want to primarily focus
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  on resistance training. So again, within the Rep ranges
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  of we could say for, for a wide spectrum, 5 to 30 reps working
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  hard, OK, making sure you're putting effort in, OK.
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  And that's gonna cover a lot of things.
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  If you want cardiovascular response, then you just shorten
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  the rest periods and it's more efficient to get cardio along
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  with your hypertrophy and your strength.
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  OK, Push, pull, squat and some sort of hip hinge or deadlift.
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  Make sure you're doing about, you know, 5 to 30 reps is a big,
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  big range you can work with to get great results and make sure
• 9:01
  you're working hard. That's also really important.
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  Make sure you're pushing yourself.
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  Make sure when you do it, you're like, yeah, I, I don't want to
• 9:07
  do that again, but I'm going to kind of thing, you know, closer
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  to your maximum effort. OK.
• 9:12
  OK. That makes sense.
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  And that's something that you would get if you had been
• 9:15
  training a little longer. If you're a newbie, you might be
• 9:18
  more inclined to throw in the towel sooner than you should.
• 9:21
  So how can someone push through that if you're brand new and
• 9:25
  you're maybe don't have a trainer with you?
• 9:27
  Like, are there any like tricks that you can employ to try to
• 9:30
  get that new person to just give it two or three more reps even
• 9:34
  if they feel like they can't? Yeah.
• 9:36
  So, so number one is again, when you're new, you want to focus on
• 9:38
  form, building that foundation and learning how to push the
• 9:41
  failure. So what trick I was saying is
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  start with a isolation exercise. Don't go to squat rack and squat
• 9:48
  to failure because nasty things are going to happen.
• 9:51
  Start with like a bicycle or cable bicycle.
• 9:54
  If you have a condo gym or even if some dumbbells, pick a weight
• 9:57
  that's a little bit lighter. Do as many reps as you can, just
• 10:01
  bicep curls. And when you're like, Yep,
• 10:03
  that's all I can do, do five more because I guarantee you,
• 10:06
  you can do five more. And then you do those five more
• 10:07
  and you say, OK, Andrea is right, do another 5.
• 10:10
  When you do another five, you're probably getting closer to
• 10:12
  failure. OK, so there's a lot of research
• 10:15
  and a lot of studies that show that when you ask someone to go
• 10:17
  to failure and then you yell and scream in their face and say go,
• 10:20
  go, go, they go sometimes 15 to 20 reps more than they thought
• 10:25
  was failure. So we're not good at guessing
• 10:28
  where we're, our body is good at saying, hey, let's conserve
• 10:30
  energy, let's stop. So like I said, do as many as
• 10:33
  you can and then listen to my voice.
• 10:35
  Do five more. And then when you do those five
• 10:37
  more, do another five more. And then you're probably closer
• 10:39
  to failure. And if I feel that was wrong and
• 10:42
  I just physically can, my arms are shaking, OK, that was wrong.
• 10:45
  You did failure, and we all win. So there you go.
• 10:48
  Nice. I feel like we've heard that
• 10:49
  before. I have, I have, and it's, it's
• 10:52
  definitely useful. Now let's have our second shot
• 10:55
  before we dive into some more questions here, because our time
• 10:57
  is it. It always zips by when we're in
• 10:59
  Andre, always all the time. All right, so shot #2 Jay, why
• 11:03
  don't you get us started? Water.
• 11:06
  How about you, Andre? What have you.
• 11:07
  Got another shot of Hendrix, Jim.
• 11:10
  Yeah, water. Yeah, nice.
• 11:12
  Very. Beautiful.
• 11:12
  I'm sticking with the Bushmills 12 year.
• 11:15
  It's delicious. Here's to you guys.
• 11:17
  Cheers. Can I ask a question, a personal
• 11:22
  question? So I want to ask on just how
• 11:25
  I've been. So we'll see how how maybe some
• 11:27
  of our audience can relate. So I had a busy kind of end of
• 11:30
  year November, I had to do some traveling and then I got into
• 11:33
  the holidays. And then in January I was kind
• 11:36
  of sick for a few days. So it became a bit hectic.
• 11:39
  And so I really fell out of my routine.
• 11:41
  So if I'm somebody that, you know, had kind of a daily
• 11:43
  routine, you know, I do some mobility daily and I do some
• 11:47
  lightweights daily. And now I've fallen out and I'm
• 11:49
  finding I'm having a hard time getting back on track.
• 11:52
  What would you recommend for me if I was to wake up tomorrow and
• 11:55
  say, OK, here's how I can kind of get things back and get
• 11:57
  myself back back at it? Hardest hardest thing of getting
• 12:01
  back into the gym is just taking that again into the gym means
• 12:04
  you know your yoga mat, your condo gym, going to the gym,
• 12:08
  going for a walk, whatever your routine is there you go that's.
• 12:11
  It bench there with some tape papers on.
• 12:13
  There we go. I would say this.
• 12:15
  Look, the bottleneck here is basically psychology.
• 12:19
  You're thinking of the workout. Yeah, I don't want to do that.
• 12:21
  I'm tank constrained. I work so hard and then I give
• 12:23
  up and then blah, blah, blah, blah.
• 12:24
  Just lie on the mat and do 5 crunches or do 1 plank or do
• 12:30
  some push ups or do some stretches and just just say one
• 12:34
  set and I went, that's all you gotta do, right?
• 12:36
  Go to the gym, just do one set of tricep extensions, right?
• 12:39
  That's all you gotta do. When you get there, if you feel
• 12:41
  like doing more, you can do more.
• 12:43
  Well, you're already there. You might as well.
• 12:45
  I guarantee you, you get there, you're gonna do one set and
• 12:48
  you'll be like, OK, I could do three, maybe five.
• 12:51
  Yeah. And let me just let me.
• 12:52
  Jump in here. Because you you already did this
• 12:54
  hypnosis trick on me, Andre, when I was it was during the
• 12:58
  Christmas break and I was like, I don't really feel like popping
• 13:00
  down Audrey, just go down and do some tricep extensions.
• 13:02
  What happened? I was down there for an hour
• 13:04
  because after finishing the set, I was like, well, of course I'm
• 13:06
  going to continue. So it's just a good way of just
• 13:09
  just have it in your mind. Do one thing, but one thing is
• 13:13
  certainly going to lead to more and that's, you know, everybody
• 13:16
  wins and if. You do the one thing great, next
• 13:18
  time maybe do 2, but just getting there and doing one set,
• 13:22
  doesn't matter what it is, just do it.
• 13:25
  Get your gym clothes on though, that counts.
• 13:27
  Make sure you're set up right. You get down on the mat, one
• 13:30
  set. If you do it great and you're
• 13:33
  done, OK, you're done. That's it.
• 13:34
  But start and build from there. Maybe tomorrow you'll do two or
• 13:37
  three, but just get into the routine of actually going there
• 13:40
  and doing it and it'll be a lot easier.
• 13:42
  Instead of saying, OK, 20 minute workout or it's not 5 minutes,
• 13:45
  that's all you got to do. And 5 minutes compared to 0 is
• 13:48
  astronomically better. The literature shows this is way
• 13:51
  better. Going for a walk versus sitting
• 13:52
  on your couch, massively different, so to say, I don't
• 13:55
  want to walk for half an hour, OK, go for a 5 minute walk and
• 13:58
  that makes some big difference. And hey, what's 5 more minutes
• 14:00
  when you're already out? Nothing.
• 14:01
  All right, what's 10 more minutes?
• 14:03
  It's getting out. That's the hard part.
• 14:05
  Once we get around that and once we have the habit, it's hard to
• 14:07
  break, right? So that's the key, just start
• 14:10
  small little bites and built from there.
• 14:13
  Fantastic. Bites all right I love it
• 14:15
  tomorrow OK I have I have another one here from ChatGPT
• 14:17
  what is 1 fitness trend that you would love to see disappear
• 14:21
  tomorrow but there's. So many.
• 14:23
  Yeah. So just pick one.
• 14:24
  Maybe that irritates you the most.
• 14:29
  Geez, what's the top of my head right now?
• 14:31
  I think a lot of the Uber stability stuff like I don't
• 14:35
  want to throw BOSU ball or, or anything specific into, but
• 14:39
  these extra overcomplicated exercises that look difficult,
• 14:43
  but they're neither good for hypertrophy or cardio.
• 14:46
  And they're kind of in that realm of this is just a circus
• 14:49
  act kind of things. Balancing on a BOSU ball and
• 14:52
  doing some weird press or curl or something.
• 14:54
  And it's supposed to be good for your balance.
• 14:57
  But then if you look at the literature, it's like you're
• 15:00
  just getting better at bouncing on a ball or a spongy surface
• 15:05
  when we know that, you know, doing a set of squats with a
• 15:08
  little bit of weight will increase your balance because
• 15:10
  balance is primarily strength, right?
• 15:12
  So yeah, weird funky stability exercises that actually just
• 15:16
  waste your time and take away from you could have been doing
• 15:19
  more hard sets that build muscle and strength and longevity.
• 15:23
  So. Yeah, that's.
• 15:24
  Now if we colonize the moon, that might come in handy.
• 15:27
  You know that the spongy, the legit.
• 15:29
  Well, actually, but not all of us are going to go at once, I
• 15:32
  don't think. Yeah, no.
• 15:33
  Not all of us. Yeah.
• 15:34
  Yeah. There's a cool, actually,
• 15:36
  there's a really cool exercise. They tie bands to your back and
• 15:39
  you jump around and it's like you're on the moon.
• 15:41
  So I'd probably choose that if we call it cool first.
• 15:44
  But. Nice.
• 15:45
  Yeah, that sounds fun. Cool.
• 15:46
  I look forward to that next week, Andre.
• 15:48
  Yes, yes. Maybe you have anything else you
• 15:50
  want to add or any other question?
• 15:52
  Yeah, to kind of bring us. Home it's like what would.
• 15:54
  Be the one piece of advice that you would want to give.
• 15:57
  I know there's so much out there to our viewers, to our listeners
• 16:01
  to get started today, yeah. I mean, think of where you want
• 16:05
  to be in 10 years, 15 years, 20 years, and think of what do you
• 16:10
  want to be able to do at that time, OK?
• 16:13
  Do you want to be able to walk upstairs?
• 16:15
  Do you want to be able to sit up and down?
• 16:17
  Squats, lunges, all that kind of stuff?
• 16:19
  Think of that and let that be motivation because I've seen
• 16:21
  clients from 9 years old up to 95, maybe 96 now of my oldest
• 16:25
  clients. And the change in what you can
• 16:28
  do with resistance training is amazing.
• 16:30
  So resistance training, lift some weights, do it with
• 16:33
  reasonable form, OK, and make sure you're you're working hard,
• 16:38
  OK. And then it'll pay off in the
• 16:40
  future like a savings account. Put some money into the savings
• 16:43
  account now that you can dip into it when things are harder,
• 16:46
  when you're 7080, ninety 100, who knows how long we're going
• 16:50
  to live these days. So so yeah, lift some heavy
• 16:53
  weights and enjoy it. Barry, bring it home.
• 16:56
  Yeah, lift some heavyweight. That's the best way to end off.
• 16:59
  Andre, thank you very much once again for being with us and
• 17:01
  sharing your wisdom and your expertise.
• 17:03
  And I know first hand that training with a professional, it
• 17:06
  makes all the difference. Now, you don't necessarily have
• 17:08
  to do that, but if you, you know, are so inclined, highly
• 17:12
  recommended. And Andre, that you're doing the
• 17:14
  Lord's work, man, thank you very much.
• 17:16
  I wouldn't be where I am today without you.
• 17:18
  That's the bottom line. And Jay, thank you for being
• 17:22
  with us. Obviously, each and every week
• 17:23
  you're the maestro of the show. You're on your own fitness
• 17:26
  journey, which is amazing. You've caught fire the last
• 17:28
  couple of years, so watch true. Yeah, yes, thank you and thank
• 17:32
  you, Andre. These are always some of my
• 17:33
  favorite shows, So great to learn from you.
• 17:36
  All right, all right, we'll. See you next week.
• 17:38
  Bye bye. Thank you for listening to Two
• 17:43
  Shot Tuesday. The show was produced by Barry
• 17:45
  and I and edited by me. If you have yet to rate and
• 17:48
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• 17:52
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• 17:54
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• 17:57
  and on Twitter at Two Shot Tuesday Podcast.
• 18:00
  Stop by, give us a follow, leave us a comment and share your
• 18:02
  favorite episodes. If you have a question you'd
• 18:05
  like featured on the show, you can send us a text at 647-4864.
• 18:09
  848. Thanks for listening.
• 18:11
  We'll see you next week.