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Full-Body Workouts or Body Part Split? · SOTA Personal Training Podcast

• 0:01
  Ladies and gentlemen, welcome to the SODA Personal Training
• 0:04
  Podcast. We help busy adults get strong
• 0:06
  and fit and stay that way for a really long time.
• 0:09
  I'm Coach Sean here with coach Phil.
• 0:11
  How are we doing, Phil? I'm doing phenomenal.
• 0:13
  Yeah, Coach on. Today we were talking about full
• 0:15
  body workouts versus body part split.
• 0:18
  What should you do and what is best for you?
• 0:20
  So this is something that is a really important question
• 0:23
  actually that a lot of our members ask.
• 0:26
  You know, they say things like, OK, if I come in and work out
• 0:29
  with you with my coach or trainer two days a week, should
• 0:32
  I also come in for an open gym session?
• 0:35
  And if so, what should I do? Or, you know, if, if I jump into
• 0:39
  a large group session, a lot of people who aren't members might
• 0:42
  be like, what are you talking about?
• 0:43
  But our members will know, you know, if I jump into a large
• 0:46
  group session on Thursday and we're doing lower body, should I
• 0:49
  do that in addition to my one on ones or to my small group
• 0:51
  sessions? How should I do that?
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  How should I program these workouts?
• 0:55
  Right? And so we're going to answer
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  some of those questions. And obviously the big thing is
• 0:59
  there's a lot of nuance to this. There's never just one simple
• 1:03
  answer, right? It's never just all full body
• 1:05
  workouts are best upper, lower splits best.
• 1:07
  It depends on a lot of different factors.
• 1:10
  Yeah, take it away. Phil, if, if there was one
• 1:13
  blanket program that probably would work for the majority of
• 1:16
  people listening, regardless of age, experience level, it's
• 1:21
  it's, yeah, three days a week, you know, 2 to 3 optimally.
• 1:24
  And it is primarily total body workouts.
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  It's, you know, push, pull, legs, a few circuits like that
• 1:32
  little finisher and you're out of here.
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  So I think what we want to do is kind of articulate why that is
• 1:37
  best, how to implement it into your week so that you have a
• 1:41
  really well-rounded program that gets you results.
• 1:44
  Yeah, exactly. And I think see what happens a
• 1:45
  lot of times is I even see this from people who I would consider
• 1:49
  not, you know, super advanced, you know, people in, in, in
• 1:55
  fitness. But like we see all these people
• 1:57
  online who do these, you know, it's a body part split.
• 2:01
  Very often they're doing like bodybuilder style training,
• 2:04
  right? So like Monday is chest day,
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  Tuesday's back day, Wednesday is leg day, you know, whatever,
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  right? And I see a lot of people trying
• 2:12
  to follow these plans, even if they have not that much
• 2:15
  experience with fitness, you know, so like this body part
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  split, which I'll call like the bodybuilder split, even though
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  there's a lot of ways you can train as a bodybuilder, but like
• 2:24
  the traditional like bodybuilder split is you do that.
• 2:27
  You do like all chest on Monday, all but hang on Tuesday, all
• 2:30
  legs the next day, right? And you're training six days a
• 2:32
  week, whatever, right? Great.
• 2:35
  But this body part split I would say is something that should
• 2:38
  only be used by maybe like 10 to 20% of the population, just
• 2:43
  like. The lifting population even,
• 2:45
  too. Yes, yes.
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  Like even for me, it doesn't tend to produce the best
• 2:48
  results, you know? And I am kind of a fitness
• 2:51
  fanatic, right? Yeah.
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  And so I think a lot of people are drawn to this because we see
• 2:56
  it online all the time. Your favorite influencer
• 2:59
  probably has on his or her Instagram.
• 3:01
  You know, this is how I blew up my chest on Chest Day Mondays.
• 3:04
  So this is how my glutes gained 16 inches around the outside
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  with Glute Day Wednesdays. You know, But, like.
• 3:10
  But it's just not the best option for most people.
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  And I'm even gonna talk. Don't let me forget to do this
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  about just my own anecdotal experience with all of this,
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  because I think it's valuable to share.
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  So yeah. Well, and I think it's important
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  to highlight, you know, we're basically, I'm going to separate
• 3:25
  this into two groups. They're like pre 40, you know,
• 3:28
  exercises and the post 40 because there's a lot of things
• 3:31
  that are going to happen realistically every 5 to 10
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  years, our bodies lifestyles change.
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  And so our training program needs to reflect that.
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  But forsake of argument, you know, pre 40, post 40, I think
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  will help understand a lot of those differences.
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  And yes, if you were a, you know, 20-30 year old, you know,
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  maybe no kids or whatever have you, you've got more free time,
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  you have more time in the gym. You can definitely get to the
• 3:55
  gym more if you so choose, But it's it's still potentially not
• 4:00
  the best thing for you even in that case.
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  A lot of these, you know, professional bodybuilders who
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  are on all sorts of performance enhancing drugs, a lot of them
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  don't even follow that split necessarily anymore.
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  But the reason they do it is because because of the
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  supplementation, if you will, they are able to absolutely
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  demolish a muscle group and they they need to give it three to
• 4:24
  four days to fully recover to try to maximize growth.
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  And if you are new to working out or it's new again to you and
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  you start training and you do an hour of legs, you aren't going
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  to walk for a week. It does.
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  And it doesn't even take much. You do 2 sets and you're going
• 4:39
  to feel it. And even if you have been
• 4:41
  working out for a while, you you don't want to work out so hard
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  that the next day you couldn't also work out if you so choose
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  to or wanted to. It's just not the right fit for
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  the lifestyles of like the 40 plus population or even in the
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  30s depending on who you ask. So chasing soreness is kind of a
• 4:59
  young man's game. Yeah.
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  And I even, like I said, even in my own anecdotal experience, now
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  I am going to list out some of like the pros and cons of doing
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  both of these things, right. But even in my own anecdotal
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  experience, I find that frequency beats intensity for
• 5:15
  the most part. Like I would rather, if we're
• 5:17
  trying to, you know, legs develop leg muscles.
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  I would rather train my legs as part of a full body session
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  Monday, Wednesday and Friday, say five to six leg sets each
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  rather than doing one leg day a week where I do like 20 sets and
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  just hammer and like you said, just can't walk for the next
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  three days. It just tends to produce better
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  results for me with frequency over volume and intensity on one
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  given day. Now, like in from a pros and
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  cons standpoint, like or you know, why would somebody choose
• 5:44
  full body workouts versus why would somebody choose like a
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  body part split? Well, OK, you would choose a
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  full body workout in general. And this is where most of our
• 5:53
  clientele fall into this category.
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  We're going to talk about some scenarios here as we go on with
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  this, but the category of I can get to the gym 2, maybe three
• 6:03
  times a week and I have somewhere between 30 to 60
• 6:06
  minutes, but not that much time. If that's you, you should just
• 6:09
  basically be doing two or three full body workouts per week.
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  Like almost end of story right there.
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  Now, if you're someone and this, like Phil said, is usually going
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  to be the younger crowd. Let's say you're, you know, 2025
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  years old, you don't have kids, whatever.
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  Or, you know, maybe if you are a bit older and your kids are
• 6:24
  grown or you just don't, you got a little more time on your
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  hands. You're just a super workout
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  fanatic who loves nothing more than pushing weights up and down
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  in a straight line all day long. Like if this is you and you want
• 6:33
  to come to the gym six days a week, then this is where we make
• 6:36
  the case of, OK, yeah, you should split that up.
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  Maybe you should do upper body one day, then lower body, then
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  back to upper. Maybe you should do like a push,
• 6:43
  pull legs. Maybe it should be upper than
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  lower than core or cardio day. Like if you just love the gym so
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  much, if you love the gym even more than me and Coach Blake,
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  which is unlikely, but statistically possible, if you
• 6:54
  love the gym that much and you want to come 5-6 days a week,
• 6:58
  then we should probably be splitting up those body parts a
• 7:00
  little bit because you're not going to be able to train a hard
• 7:03
  full body 6 days a week, right? So that's kind of the basic gist
• 7:09
  of it. Now, if you're all, if you're
• 7:10
  also training for like a bodybuilding competition, then
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  yes, there's probably value in doing some version of a body
• 7:16
  part split. Although I can also still make
• 7:19
  the case that you will build as much muscle as possible on a
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  three day a week full body routine which makes things
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  interesting. That's what the science says,
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  Yes. Science says as long as you hit
• 7:27
  the same number of of sets, essentially you're going to have
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  the same muscle growth at the end of the week.
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  But what won't happen is you won't be catastrophically sore.
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  You get to move around the rest of your joints and your body.
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  It's yeah, it's a really good thing.
• 7:43
  Yeah, exactly. So like as as a general rule for
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  probably 80 plus percent of people listening to this, the
• 7:50
  best thing to do is probably to train the full body.
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  You know, if you come in two to three times a week at the gym,
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  say, OK, I'm going to train the full body today.
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  Make it a full body strength training workout where I hit all
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  of the major body parts and I don't totally try to brush any
• 8:03
  one individual body part. I just do a few good sets of
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  every major muscle group, right? And that's how we try to
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  structure most of our workouts in here.
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  Now let's go through like kind of the first few examples 'cause
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  this is very specific to our clients.
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  I have a lot of them like this who like.
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  OK, well, what do I do? If I've got two small group
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  sessions with you, then I wanna pop in for a large group session
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  with the pop. The pop in.
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  We love Poppins. We love.
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  We love Poppins. I love seeing you.
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  We do. We love seeing you guys coming
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  to the gym. I encourage you.
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  We want you coming in. We.
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  Want you every single day. We want you coming in and we're
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  gonna be good vibes, high fives all the time.
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  Even if you shouldn't come into the gym, even if your whole body
• 8:41
  is sore and you have no business working out.
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  I'm gonna be like, yeah, I'm glad to see you.
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  Let's do this thing 'cause that's the type of energy we, we
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  want people in the gym. And, and First off, like, all
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  joking aside, for most people, you know, as long as it fits
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  your schedule, coming into the gym and working out a little bit
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  more often, more frequently is going to be good for you.
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  So don't lose sight of that fact.
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  We'll always make good use of the time.
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  Yes, that's cool. Even if that's weird, I'm just
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  going to have you walk an incline today for 30 minutes,
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  whether or not it's with the session, right?
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  Yes. I've never had someone come in
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  and and be that catastrophically sore.
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  We couldn't do something with the weights.
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  We just adjust the dosage, which is what the investment of a
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  trainer. That's what it comes with is
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  we're going to help you determine what the right amount
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  of push is that day, whether that's a nine or it's a three or
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  anywhere in between. Yes, exactly.
• 9:28
  So like, think of it this way. Like let's say you come in and
• 9:31
  you have a couple sessions in a week.
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  You came in Monday, you came in Wednesday and you did full body
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  sessions with your coach and your small group session or
• 9:39
  whatever. And now it's Thursday and you're
• 9:41
  like, hey, my boss just cancelled that noon meeting.
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  Thank God. I did not want to sit through
• 9:45
  that. I could go to the soda noon
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  group because I would love to hang out with Sean again.
• 9:49
  Right? And Thursday's leg day, right?
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  Then we go pretty hard on leg day, don't we?
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  So what should I do? Should I go or should I go to
• 9:57
  Dairy Queen on my 45 minute break instead?
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  Anybody raise your hand if you know the answer?
• 10:01
  It's not Dairy Queen, it's you should come back into soda.
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  Nope. We don't do any of that around
• 10:08
  here. OK, No birthday cakes, just
• 10:10
  birthday steaks. Phil.
• 10:12
  That's right. That's the motto.
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  That's my motto. Teacher, so you should come in
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  and do the noon group with me is what I'm telling you.
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  OK, this is, this is a pitch. This is a legitimate pitch.
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  Come in and do the noon group with me.
• 10:23
  Everybody, 'cause everybody who has a membership has access to
• 10:26
  it. That's right.
• 10:27
  So OK, and let's say you worked out hard Monday and Wednesday
• 10:31
  you hit the full body, which means you hit some legs as well.
• 10:34
  So you come in on Thursday and you're like, you look up on the
• 10:36
  board and you're like, oh, OK, this is all legs and it looks
• 10:39
  pretty Dang hard. What should I do?
• 10:42
  Right. Well, what you should do is you
• 10:44
  should still train. And maybe if you're really sore,
• 10:46
  there's a couple different things we could do.
• 10:48
  We could do the leg workout and just do a little bit lighter,
• 10:51
  right? Like maybe you're going to be
• 10:52
  like, OK, I'm just going to work on technique today, right?
• 10:54
  Or maybe I'm going to pick really lightweight and just do
• 10:56
  some low, you know, some higher reps with some lighter weights.
• 10:59
  Not really try to go for any strength records, anything like
• 11:02
  that. I'm just going to get the body
• 11:04
  movement, get the blood flowing. If anything, it'll kind of help
• 11:06
  recovery if you don't go super hard, right?
• 11:08
  That'd be one option. You can also ask me and be like,
• 11:11
  hey, Sean, you know, my butt's sore today.
• 11:13
  Maybe I should not do any of the glute exercise.
• 11:14
  And I'll be like, OK, we can throw in a little bit of extra
• 11:17
  core arms or cardio field. Like like Phil was saying,
• 11:20
  there's always something that we could do.
• 11:21
  OK. What's not smart is for you to,
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  if your legs are cooked from Wednesday's workout to come in
• 11:28
  and do the leg workout and go as hard as you possibly can, right?
• 11:32
  That might be overdoing it a little bit, but this is where
• 11:35
  like as you get a little bit a little bit a little bit older
• 11:39
  and you know, I ain't super old, but I'm 36, so I got a little
• 11:41
  bit more exercise wisdom than most of these young 20
• 11:43
  somethings. And Yep, that's a direct shot at
• 11:45
  Coach Blake. But but, you know, you learn,
• 11:49
  like, at what intensity you should push on given days
• 11:53
  because very rarely, and I will say this, like even as a fitness
• 11:56
  fanatic, very rarely do I train at 100% intensity, Right.
• 12:01
  Very, very rarely. Right.
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  So you base it all on how you're feeling.
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  How did you sleep? How intensely have you worked
• 12:06
  the last few days? You know.
• 12:07
  Yeah. Well.
• 12:08
  And the point is that, you know, just as you said, getting out of
• 12:12
  that all or nothing mentality because the two things you
• 12:14
  wouldn't want to do in that scenario is 1.
• 12:16
  Skip it all together because you're like, I don't know, I
• 12:18
  don't, I don't think I can do it or I'm just going to skip it
• 12:21
  because it worked out yesterday or go 100%.
• 12:25
  So it's just that always something mentality.
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  And just as you said, we'll mix things up.
• 12:31
  The point is that you've got to the gym and you're building that
• 12:34
  that positive correlation with coming to the gym so you don't
• 12:38
  break the chain because you're better off doing 7 workouts at a
• 12:43
  intensity of four or five and you are doing one at 10.
• 12:47
  So just you find that middle and no, maybe not every day at 7:00
• 12:50
  you should be moving every day. You know, walk nine holes or do
• 12:54
  whatever else keeps you moving, but those two to three days, you
• 12:57
  know you're aiming for that 6 or 7 intensity, and that's
• 12:59
  sustainable. Yes, and I'll also add in
• 13:02
  another thing for the people who are trying, who are actively
• 13:04
  trying to burn calories and lose weight, right.
• 13:07
  This is where you just talked about keeping the body moving
• 13:09
  and you mentioned wok nine holes.
• 13:10
  You know, I mean, like, yeah, in terms of like a calorie burn
• 13:14
  standpoint, you know, it's, it's probably not going to be smart
• 13:17
  for you to go in there and just crush yourself on cardio and do
• 13:20
  like 30 minutes on the bike as fast as you can.
• 13:22
  It just, it takes too much out of you.
• 13:24
  But like to just keep the body moving throughout the day,
• 13:27
  whether it's through walking, whether it's through a nice
• 13:29
  light workout, like anything that you do to just kind of keep
• 13:32
  the body moving, like like getting steps and not sitting in
• 13:35
  a chair or on a couch all day is probably the best thing that you
• 13:39
  can do just to burn calories on a regular basis.
• 13:43
  In addition to building muscle mass, right?
• 13:45
  Just build that muscle mass is gonna help you burn more
• 13:46
  calories too. Exactly.
• 13:48
  Yeah, you're better off doing a workout again.
• 13:50
  At intensity 7, you burn 500 calories, right?
• 13:53
  That's great. Then pushing as hard as you can
• 13:56
  to burn an extra 150 or 200 and then you're wrecked.
• 13:59
  And then you don't move it all the next day because you're too
• 14:01
  sore. Yes, exactly.
• 14:03
  So, you know, you should be like, yeah, next day I feel a
• 14:06
  little bit I got something done, but I'm not wrecked.
• 14:09
  I can still go rock climbing. Yeah.
• 14:12
  Pickleball. Whatever, whatever.
• 14:14
  I think pickleball's probably more accurate for most of our
• 14:17
  listeners, not rock clear. We we can't have that many rock
• 14:19
  climbers. It's better than what was the
• 14:21
  last time that you mentioned MMA or something there somehow MMA
• 14:24
  came up. I bring that up.
• 14:25
  I don't know how we mention that we're like for those of our
• 14:26
  clients who do MMA. I'm like, I don't really think
• 14:29
  that many of our clients are doing MMA or any any fighting.
• 14:32
  We just don't think. So it's not too.
• 14:34
  Late though, guys, we talked about martial arts a little bit.
• 14:36
  That's right. That's right.
• 14:38
  Yeah, Yeah. And see, and this is just like
• 14:40
  talk about, I wanted to talk about this anecdotally because,
• 14:43
  you know, occasionally a client would be like, what do you do
• 14:45
  for workouts? You know what I mean?
• 14:47
  Because obviously most of us as coaches have some level of
• 14:51
  fitness fanaticism within us. You know, we, we like it for
• 14:54
  whatever reason, we chose this career, right?
• 14:55
  So we like to work out, right. And like me, you know,
• 14:58
  especially over the past the past five years since I've
• 15:02
  become a total certified meathead.
• 15:03
  No, but like since I started just really, really trying to to
• 15:07
  push the weight and get stronger and build more muscle.
• 15:09
  I've messed around with so many different like body part splits
• 15:13
  that, you know, I've tried a lot of them and I still kind of go
• 15:17
  back and forth like all the time with this, you know.
• 15:21
  But I really have found that that three day a week frequency,
• 15:24
  when I can make it work with like all the factors involved in
• 15:29
  my life tends to be the best to produce strength and, and muscle
• 15:33
  gains. Like even better than doing say
• 15:36
  a 5 or 6 day a week body part split Oftentimes just because
• 15:39
  you allow the whole system to recover.
• 15:42
  You know, a lot of times inevitably if you're doing a leg
• 15:45
  day on Monday, then you're gonna go hit upper body on Tuesday.
• 15:49
  Parts of your upper body are still pretty fatigue.
• 15:51
  There's systemic fatigue, there's spinal fatigue and all
• 15:53
  the stuff that these YouTube nerds will talk about, you know,
• 15:56
  that are kind of high level language, but you got spinal
• 15:58
  fatigue and axial fatigue and all this stuff.
• 16:00
  But like, Long story short, you're you're.
• 16:05
  It helps to have the whole system recover from the intense
• 16:08
  bouts of training, which is another reason to advocate for
• 16:11
  full body workouts with a full day of recovery in between.
• 16:15
  Or at least nothing super intense in between.
• 16:20
  But like, it's really funny. This this can count as an
• 16:23
  official tangent. I usually get market.
• 16:25
  Yeah. Yeah.
• 16:25
  This is tangent number one. Phil hasn't used any metaphors
• 16:28
  yet, have you? No.
• 16:29
  OK, I don't believe so. No, Phil gets 3 metaphors and I
• 16:32
  get 3 tangents every episode. It was funny because so nowadays
• 16:35
  I work out with my fiance and we typically just train over at
• 16:38
  Anytime Fitness real close to our, where we live, right?
• 16:41
  And you know, we've been working out together now for over a year
• 16:44
  just because like it's, it's just what we do together, you
• 16:47
  know what I mean? Like, we don't, we don't have
• 16:48
  time for any other romantic stuff but Nana's getting.
• 16:50
  Strong. You post them every day and I'm
• 16:53
  like, it's fun to watch her like move better and get stronger.
• 16:56
  It's really impressive. No, it's hilarious because she
• 16:58
  just, she like when I say that I drag her there, like it's not
• 17:02
  quite dragging physically, but you could say that
• 17:05
  metaphorically, you know, especially the early morning
• 17:07
  ones, you know what I mean? But so like she likes it kind
• 17:12
  of, but doesn't love it. But anyway, yeah, she is.
• 17:14
  She's getting pretty strong and but it's it's funny because so
• 17:18
  now like I try to do it like, you know, since we're both like
• 17:22
  busy enough that we don't get to freaking spend any time with
• 17:24
  each other doing any other stuff like this is our time together.
• 17:26
  You know what I mean? It's we go to the gym and work
• 17:28
  out right. And so I, like, I have tried a
• 17:32
  couple times to like set up workout programs that I'm like,
• 17:34
  this is perfect for both me and her.
• 17:35
  We can do this together. We can do the exact same
• 17:38
  exercises basically, You know. And so like a month or two ago,
• 17:41
  I wrote up this thing where I'm like, OK, we had even talked
• 17:45
  through it. We're like, OK, here's what
• 17:46
  we're gonna do. We're gonna go Sundays,
• 17:47
  Wednesdays and Fridays, three days a week.
• 17:51
  And the other days, we'll just take a walk in the morning or we
• 17:53
  won't go to the gym because, you know, we don't want to.
• 17:55
  You know, it's getting to be time consuming to go 5-6 days a
• 17:58
  week. We're gonna cut it down.
• 18:00
  So we go three days a week. We just go hard those three
• 18:02
  days. The other days we just take a
• 18:04
  quick walk in the morning, whatever, right?
• 18:06
  Three days a week, full body boom.
• 18:08
  It's like the same exact advice that I give to our clients here,
• 18:10
  right? So I wrote up this workout
• 18:12
  program, you know, and like I, I always see me as a trainer, like
• 18:16
  I, I like writing workout programs.
• 18:18
  It's fun for me, you know, And so every time, especially when I
• 18:20
  write one for myself or for me and Nana, I'm like, OK, this is,
• 18:23
  this is going to be the, the best workout.
• 18:25
  You know, like any any time that like it's like when an artist
• 18:28
  writes a song, you know every time they think it's going to be
• 18:31
  like the Best Song Ever, even if it's total bust with the fans,
• 18:35
  you know, it's like this is going.
• 18:36
  To be the Best Song, this is the one.
• 18:37
  So I make this workout plan and it's, it's three separate
• 18:40
  workouts. It's a Sunday workout, it's a
• 18:42
  Wednesday workout and it's a Friday workout and they're full
• 18:44
  body, but they have slightly different exercises in each.
• 18:46
  And I'm like, this is the best workout plan I've ever written
• 18:48
  in my life, you know? So we get doing it and I'm just
• 18:50
  like loving it every time I go, yeah, we're doing the workout
• 18:53
  plan. This is amazing, right?
• 18:53
  We do it for like 2 weeks. And she's like, I just don't
• 18:56
  really like this. We got to stop this.
• 18:58
  Let's go back to doing like 5 or 6 days a week.
• 19:00
  Let's split up the body parts again, let's do upper and lower.
• 19:03
  Amazing. And I don't like it anymore.
• 19:05
  And I was so like, oh, I worked so hard on this.
• 19:08
  Like what? You don't.
• 19:10
  Not even a little bit. Not even a little bit.
• 19:11
  She's. Like, no, we should.
• 19:13
  We didn't go back to going five days a week.
• 19:15
  That's funny. That's great.
• 19:17
  And yes, I just threw my fiance under the bus in the podcast,
• 19:19
  but I'm sorry. I love you BG.
• 19:21
  She knows that you love her. She knows.
• 19:24
  It was such a good workout and now all the all that 30 minutes
• 19:27
  that I spent making the greatest workout ever.
• 19:29
  It's in the trash now and we're back to upper lower split doing
• 19:32
  30 minute workouts five days a week or six days a week instead
• 19:35
  of 45 to 50 minute workouts three days a week.
• 19:38
  Happy fiance, happy life. And these are first world
• 19:42
  problems, folks, when you're trying to debate between 45
• 19:45
  minutes three days a week or 30 minutes five days a week.
• 19:47
  But that is very important to recognize that's yes, we we all
• 19:52
  need to be very grateful that we are having this discussion in
• 19:55
  general and like what is the it's true perfect way to work
• 19:58
  out to hit my goals. Yep.
• 20:00
  So, OK, that's great. So what do you think?
• 20:04
  Should we kind of jump into what, because one of the things
• 20:07
  you brought up before this one was all right, people, right?
• 20:10
  We surveyed members and the open gym status is like many people
• 20:14
  are like, I haven't even done it once yet, right.
• 20:17
  And I think it might be important to talk about why we
• 20:20
  made that an option. Why three times a week is
• 20:22
  absolutely, that should be the almost the requirement for most
• 20:26
  people unless you're doing something very, very active
• 20:29
  outside of these sessions. And then how to put it together,
• 20:33
  which is a pretty simple answer, but we do it for you because you
• 20:36
  have personal trainers at your disposal.
• 20:40
  What do you think? Well, yeah, just about what the
• 20:42
  general guidelines should be when they come in for open gym
• 20:44
  in addition to yeah, yeah, yeah. OK.
• 20:46
  So like most of our a lot of our members probably on average come
• 20:49
  in twice a week, whether it's one-on-one training or small
• 20:52
  group like that's kind of the main, Yeah, that's the the
• 20:55
  average I would. Say I think it was 78% of the
• 20:57
  respondents said it was two to three days a.
• 20:59
  Week OK, which. Is the right frequency?
• 21:01
  Yep. And so let's say you're on the
• 21:03
  two days a week and you want to come in for another open gym
• 21:05
  day, right? Yeah.
• 21:07
  So let's say you come in for your your one on ones.
• 21:10
  You know, maybe it's Monday and it's it depends because it
• 21:13
  really does depend on what day a week, right?
• 21:15
  Like if somebody's come in Tuesday and Thursday, I'm going
• 21:17
  to be like, well, pop in for open gym Saturday.
• 21:19
  You got no excuse. OK, No hammering shots Friday
• 21:22
  night. OK, get to bed nice and early
• 21:23
  and come into an open gym at 10 or 11 on Saturday, right?
• 21:27
  And do another full body workout, right?
• 21:29
  We'll even write it up for you in your Train Heroic app.
• 21:32
  So you do 2 full bodies on Tuesday and Thursday with your
• 21:35
  coach and then Saturday you do it on your own in an open gym.
• 21:37
  Whatever, right? Beautiful or.
• 21:39
  You could also guys come and just do whatever feels good that
• 21:42
  day. You can just hop on the
• 21:43
  treadmill and listen to a podcast that maybe this one last
• 21:46
  right now. Exactly.
• 21:48
  But just the point is, again, it's binary.
• 21:50
  Did you get to the gym or not 'cause that's the biggest the
• 21:53
  huddle is the the hurdle is did you get in your car and drive to
• 21:55
  the gym or are you just like, I'm just, I'm going to go to
• 22:00
  Dairy Queen as you so eloquently put.
• 22:03
  Speaking of your shirts, I kind of like that quote too.
• 22:05
  It's binary. Did you get to the gym or not?
• 22:08
  Like it's like a like a like a meathead trainer wearing a shirt
• 22:12
  The. Matrix.
• 22:12
  It's a Matrix Neo Trainer. It's like, did you do it or did
• 22:16
  you not? Red pill.
• 22:16
  Blue pill. Well, I'm picturing just like
• 22:19
  just a big trainer, like a big Jack dude, probably on steroids
• 22:22
  in a gym, just like with a shirt.
• 22:24
  The the front just says it's binary dot dot dot and then
• 22:26
  people are like what? And he turns around, he does a
• 22:29
  lat spread and he's like, did you get to the gym or not?
• 22:31
  That's the back of. It I like that.
• 22:32
  I like that a lot. I'd actually like to see Coach
• 22:34
  Blake wearing that shirt. He will.
• 22:36
  Yeah. Binary he.
• 22:37
  Will do it. He's the one who would use the
• 22:39
  word binary more than anyone else in here.
• 22:41
  Probably, yeah. So yeah, the point is get to the
• 22:44
  gym like again, we'll if you come in, you're like, I think
• 22:47
  I'm into the large group. And then you get in, you're
• 22:49
  like, I don't know, I'm not feeling that great about this.
• 22:53
  Stay here. Just stay here and do, we'll put
• 22:56
  stuff together. If you're coming in during the
• 22:58
  week, we have that basic work out of the day up on the
• 23:02
  whiteboard or the TV. So you can just do that one or
• 23:05
  we'll put something together for you on the spot if we're
• 23:08
  available or you just ask us in advance.
• 23:10
  We build that in your program. Assuming you're going to hit
• 23:12
  three days a week, we know what the open gym workout is going to
• 23:15
  be. So we program specifically to
• 23:17
  that. So it doesn't use anything
• 23:18
  technical. You don't need much equipment,
• 23:21
  maybe even something you could do at home if you're not coming
• 23:23
  to the gym. But I'll tell you what, coming
• 23:25
  to the gym is better. Coming to the gym is better.
• 23:27
  Coming to CS is better. OK, you're going to see us in
• 23:29
  here. We're we up in here?
• 23:30
  You want us to bug you? That's.
• 23:32
  That's part of the. Investment.
• 23:33
  There you go. And then what I was going to
• 23:37
  say, because I think this is useful adding into a lot of our
• 23:40
  our large groupers will know that, you know, we kind of
• 23:42
  switched six months to a year to go to doing this thing where it
• 23:45
  is split up like mostly on Mondays we do lower body.
• 23:48
  Tuesday it's more upper Wednesday, it's kind of a total
• 23:51
  body, a little bit more of a hit style.
• 23:53
  Thursday again, lower Friday, upper Saturday, hit style.
• 23:58
  And then Sunday, we'll call it spicy Sunday.
• 24:00
  That's been with Coach Rob, right?
• 24:03
  And so like people then wonder, well, what should I do with
• 24:05
  that, right? Should I come in like if I just
• 24:08
  came in Wednesday, should I come in Thursday?
• 24:09
  You know what I mean? This is another one of those
• 24:12
  where just use a little bit of your own judgment.
• 24:14
  Definitely come in, come in. I'm never going to tell you not
• 24:17
  to come in. Yeah, Especially if you.
• 24:18
  Can't come in Friday instead. Yes, exactly.
• 24:21
  Just come in whatever day it is and whether it's me or whoever
• 24:24
  that's leading the session. If you just did a bunch of lower
• 24:27
  body and your legs are sore and it's lower body day, then just
• 24:29
  tell the coach and be like, OK, well let's modify, let's do some
• 24:31
  extra core, let's go light on the lower body, let's go heavier
• 24:34
  in the upper, you know, like we can modify.
• 24:36
  Yeah. We're not.
• 24:36
  We're not playing football in here.
• 24:38
  Like you're going to be OK doing 2 days in a row.
• 24:40
  That will be just fine. You will survive.
• 24:43
  Exactly. And this is a personalized gym.
• 24:45
  Even in our group sessions, we want things to be.
• 24:48
  We can personalize things to you.
• 24:49
  So even if you're in a big group and it's packed in here and it's
• 24:52
  Saturday morning and there's 15 people in the music's bump and
• 24:55
  go say hey, coach man, hey, coach Maddie, whoever's leading
• 24:57
  it. Like I want to do a little bit
• 24:59
  of this instead today. Could you help me give me an
• 25:01
  exercise that I can do instead? The answer is yes.
• 25:03
  The answer is always yes. We can always do that.
• 25:06
  OK. Yeah.
• 25:08
  So, and then like I think the other thing to address these
• 25:13
  things are just kind of popping into my head.
• 25:14
  But as people who like, you know, 'cause we have some
• 25:16
  clients who want to focus more on one body part than others or
• 25:20
  maybe they want to focus more on upper body versus lower body,
• 25:24
  kind of the same principles still apply.
• 25:26
  Like the general idea with that is let's say just for the
• 25:30
  example that we've already talked about a bunch of times,
• 25:32
  let's say I want to grow my glutes.
• 25:33
  I want to get some booty gains, right?
• 25:35
  A little more common for the women than for the men, right?
• 25:37
  All we want to do is just up the frequency and total volume
• 25:41
  throughout the week that that you train the glutes with, for
• 25:43
  example. So, you know, you might say, OK,
• 25:46
  and most of my workouts, and this could be with your coach,
• 25:49
  right? Say I want to try to do, you
• 25:51
  know, instead of just one glute exercise, I want to do two or
• 25:54
  three and maybe a little less volume on the other stuff.
• 25:56
  Or I'm going to try to hit two leg days per week and maybe an
• 25:59
  upper body day as well, right. But like just try to hit that
• 26:02
  body part with a little bit more frequency.
• 26:04
  You might have to take away a little bit from the other stuff.
• 26:08
  But yeah, it's just do it with a little bit more frequency and
• 26:11
  intensity than the other body parts and volume, I should say.
• 26:14
  And that's a great way about how to use whether those, it's those
• 26:18
  soda fade or large group sessions or it's an open gym
• 26:21
  format like that then can be the stuff that you want to do and
• 26:26
  that we can put together for you.
• 26:27
  Cuz what we're doing is we're coming from the ground up.
• 26:30
  Here are the foundations we need to see in two sessions a week,
• 26:35
  you know, barely enough to just make sure we get these movement
• 26:38
  patterns down to the right frequency.
• 26:40
  So nothing starts to fall behind.
• 26:42
  So we start getting to three or more days a week, we can start
• 26:45
  to throw in a few more of those things.
• 26:48
  And so I want to encourage everyone to take advantage of
• 26:50
  that open gym. It's it's included value and
• 26:53
  benefit of your time with us. We did not, we never did this.
• 26:57
  Let's see, this is the first year we did this and I credit
• 27:00
  that to you because you're like, we got space in here.
• 27:02
  Like let's just let people come in.
• 27:04
  I was like, you're absolutely right.
• 27:06
  Like why was that always a burden?
• 27:08
  I just worried about capacity. But that's why we control
• 27:10
  capacity in here. So you're always going to have
• 27:12
  stuff that's usable. Like it's, it's a no brainer.
• 27:15
  And again, if you're not sure about what to do, we'll put it
• 27:17
  together for you. We'll make it simple.
• 27:19
  Or you just come in and that is your third day movement where
• 27:22
  you're doing some conditioning or, or something else.
• 27:25
  But the point is, you're getting it done.
• 27:27
  Exactly, and come in and use the open gym.
• 27:29
  Like I say all the time, we are all friends in here and this is
• 27:32
  where I have to take a shot at Coach Blake.
• 27:34
  I do it because outside of Coach Blake, there is nobody in here
• 27:37
  that's going to say, hey, I don't want you to use that
• 27:40
  equipment right now. I'm very true.
• 27:41
  Coach Blake will be like, hey, get out that pull out right now.
• 27:44
  We're using it. I'm like, come on, man.
• 27:46
  It's hilarious and every. Like 40 feet away.
• 27:49
  Blake, what do you? Yeah, his sister's claiming.
• 27:51
  Equipment. He's hilarious.
• 27:52
  He's probably listening to this from out there right now that he
• 27:54
  can. Hear the curtain.
• 27:55
  Freaking hilarious. Don't mess with Blake's Meg grip
• 27:58
  lat pull down. It's so funny because every
• 28:00
  other coach knows it. And I love Coach Blake.
• 28:02
  This is why I ran about him on the podcast.
• 28:04
  But but anyway, it's like all the time.
• 28:07
  Every other coach knows that everybody's like, Oh yeah, you
• 28:09
  can jump in with us. You can do that.
• 28:10
  Oh yeah, it's perfect. Whatever I would like never tell
• 28:13
  somebody no, you can't use that because I'm in this area, right?
• 28:15
  And then Blake. Just like, let's look at us and
• 28:17
  he'll go Nope, Nope. And.
• 28:20
  I'm like, OK buddy, OK, I'll go over here.
• 28:25
  Don't need that. I do love because Blake is not
• 28:29
  bossy, but he's just like very direct, like even to clients.
• 28:32
  He'll be working with a client, He sees some homework he gave
• 28:34
  someone and he'll just turn around.
• 28:36
  He won't say the name. He's like, no use that one.
• 28:38
  Nope, not that one, use the other one.
• 28:40
  And then he'll just go right back to it.
• 28:41
  They're like okay, like he does it respectfully.
• 28:44
  It just sounds funny. 1st, I'm like like you can't, you can't
• 28:47
  talk to clients that way you. Just yell across the gym and be
• 28:49
  like, hey, it's tricep exercise, get your lats out of the
• 28:51
  movement. You're like what?
• 28:52
  What are we talking about? Exactly.
• 28:54
  But then they're just like, Oh, yes, Sir, yes, Sir.
• 28:56
  OK, I'll do it. OK, yes.
• 28:58
  You get me results. I'll just, I'll do whatever.
• 29:01
  You'll even do that with me sometimes.
• 29:02
  See me doing. Yeah.
• 29:03
  He's just like, hey, what are you doing, man?
• 29:04
  Doing it wrong? Doing it wrong.
• 29:05
  I'm like, OK, all right, all right, man.
• 29:07
  I got you. Calm down.
• 29:08
  Calm down. It's OK.
• 29:09
  We're all friends here. We're all friends here.
• 29:10
  We're just trying to move our bodies.
• 29:12
  If we're not doing things perfect, if we're on your
• 29:14
  equipment, it's OK, Coach Blake, it's OK.
• 29:16
  So lesson today, OK? We want you guys in the gym as
• 29:19
  much as possible. And when you're here, say hi to
• 29:22
  Coach Blake. He'll give you a friendly smile
• 29:24
  back. But don't go on the machine with
• 29:25
  Coach Blake is on, OK? Do not do it.
• 29:28
  I'm. Going to give him some like
• 29:30
  magnets with his name on it and just he can just mark his
• 29:33
  territory because if you're even like in the vicinity, he's like,
• 29:35
  I'm going to use that. OK.
• 29:39
  Like during, so during COVID we, I ordered probably fifty of
• 29:43
  these like restaurants. So one side said clean, the
• 29:47
  other said dirty. So during COVID you would put
• 29:49
  them on there, you'd flip it over a dirty table had to get
• 29:51
  wiped down. So we used that in here with the
• 29:53
  equipment, which worked really well.
• 29:55
  We're like, OK, this is this has been cleaned.
• 29:58
  So I was joking with Blake. I was like, I'm just going to
• 29:59
  get those, which is your name on it.
• 30:01
  There's just a little blue disk that says Balacke on it.
• 30:04
  Balacke. This is the balacke pod do.
• 30:07
  Not touch. We love your like we love Coach.
• 30:11
  What other? OK, what are the closing notes
• 30:13
  here? You think we?
• 30:14
  We hit enough for the. Important details?
• 30:17
  I think so once again. The last thing I'll say is like,
• 30:22
  there's this idea of like doing too much.
• 30:24
  I don't want to do too much and the likelihood of anyone
• 30:28
  listening to this doing too much or working out too much is
• 30:31
  probably pretty low when you have the guidance and oversight
• 30:35
  of a coach. Especially Coach Blake.
• 30:37
  Especially Coach Blake, and he's not going to let you do too
• 30:40
  much, no. No, he'll do the exact right
• 30:42
  amount because. He's not going to let you use
• 30:44
  the machine you wanted to overuse.
• 30:45
  Yeah, he's just going to tell you.
• 30:46
  Get out of there. Go home.
• 30:48
  Sorry, I need that all day. So focus on frequency over
• 30:53
  intensity and even over duration.
• 30:56
  Get in and out in under an hour. Make sure you're getting your
• 30:59
  sleep. Make sure you're eating your
• 31:00
  protein, you're drinking your water, because those things have
• 31:02
  that synergistic effect on your recovery so you don't overdo it
• 31:05
  and you recover as well as possible.
• 31:07
  Yeah, but just get in here, Sign up, Don't sign up.
• 31:11
  We don't care. Just get to the.
• 31:12
  Gym, get in here. Yeah, get in here.
• 31:14
  We'll get you. Right?
• 31:15
  Yep. Exactly.
• 31:17
  No, I think that's it. We should end this one next
• 31:19
  episode. I get 5 tangents and you get 6
• 31:21
  metaphors because we didn't use very many of them today.
• 31:23
  So yeah, it could be good. Yeah, love it.
• 31:26
  We good. Thanks for listening everybody.
• 31:28
  Thanks guys. See you next time.