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What's up guys jeff cavaliere athleanx.com your training split is killing your gains and I promise I'm gonna make this worthwhile for you today because a lot of us are following very very very different types of training splits but you hear people you have buddies at the gym that do the bro splits don't bash them yet guys not yet it's too early especially if you're gonna see here total body training right you even take the guy that sort of influenced me a long time ago to dial back my workouts a bit it was Mike men sir high high intensity workouts one muscle group every 14 days so you go and you take that you think that is so much different from the advice that people say now with more frequent training with total body workouts so how is it that that even existed how do people even get away with that if it never worked maybe it does so what I want to do is I want to start going over some of these splits to tell you what I think is actually going on here so right here we've got the days of the week in a typical training schedule now what I've laid out here first and foremost is a total body split okay for a total body split you're looking at the classic train everything Monday Wednesday and Friday and you have a bunch of off days and what's nice about the total body split is a few things what you've probably heard number one you get a little bit more recovery in the week which is music to my ears okay that's the first thing number two you're getting more frequent stimulation of the muscles in your body all of them so that you're getting that opportunity to resume muscle protein synthesis every 48 hours or so which is what the research is pointing us to I'll be back to research in a second but that's what it's pointing us to here why this is superior why a lot of guys are moving towards this now we would have in our own program coming out which is a total body split so I do believe it's extremely beneficial for many many many many people but even you can go back at this is not new this is not new you can go back to decades and decades guys like Arnold Schwarzenegger we're actually doing both total body Monday Wednesday Friday splits and even more than that what they were doing was they were taking your typical total body workout which consisted of all your legs chest shoulder arms back everything right and they put them all in one workout and he just decided to split it up a little bit more into a push-pull with again legs included in both of those workouts so a push workout would be chest triceps shoulders in quads and then pull work out would be.