[0:00]Today I'm going to be talking about training splits. This is a very popular topic of conversation. In fact, I had one brief conversation on YouTube where I spoke about the very famous training split, push pull legs. Push pull legs. And I kind of like just mentioned in passing that push pull legs kind of seems like a bit of a waste of time. Why would you split your push and your pull when you can do it together? Which is, as you guys know from programming for you guys, I quite often like to super set my push and my pull exercises. Instead of doing a set of push and then waiting however many minutes of rest between sets, you can be having that rest period and moving over to the opposing muscle groups. Which is not really superior in terms of building muscle or building strength, but it allows you to get twice the amount of work in the same amount of time. So instead of dividing push and pull sessions, I quite often do push and pull in the same session. Now, when I say quite often, I would say pretty much every time on the rare occasion, when you are strong enough or you're close to competition and you and you want to really focus on a heavy bench press as an example, that's when I would do that as a stand alone and I wouldn't have you super set the opposing muscle groups. But in your off season, even if you're a super strong athlete, in your off season, there's no reason why not why you wouldn't. Unless, of course, you just love spending time in the gym, which is a thing, and that's something that I'm going to be covering. So feel free to ask questions as we go, but this whole session was based on a couple of you guys asking questions about, why did I give you this split? And can you give me a reason why you set out the program the way you did? I can do one better. I can give you the entire science and all the different types of splits that we have. So if there's anything that you'd like to ask, anything that you disagree with, just, you know, just say the word and I'm here to discuss. Now, I'm going to start it from the beginning, so training splits. You know, we've got all the different options, you've got you may have heard of bro splits, you may have heard of upper lower split, you may have heard of push pull legs or whole body splits. The first thing we have to understand is availability to the individual that's performing the program. So if I'm on boarding anybody, if I'm starting a new relationship with a new client, I'm going to be asking that question first. That's going to dictate the trajectory of the entire program, is how many days do you have available to allocate to your training? So some people may not have the leisure of having, you know, whatever's considered to be optimal. So what I consider to be optimal for maximizing strength and muscle building, I would say four to five days, and I'm going to go into greater depth with that in a moment. But some people don't have that available to them. There's no point creating the best split and the best program and then figuring out that the person you're working with can only train two or three days per week, for whatever reasons. And there are a lot of great reasons. One reason is they're general population and they just don't want to allocate that much time to their training. Maybe they're very busy corporate type of people. They only train two times per week, and if that's the case, then then so be it. No, it's not optimal, but we already know that their job isn't to be the most muscular or the strongest or or anything with athletic performance. And so two times per week may be the sweet spot for that individual, and if that's the case, they're not a bad person. They don't all everyone doesn't prioritize their training like, you know, us who are industry professionals. However, there are instances where two days per week is optimal, such as, you know, even at the highest level when we're training an athlete of a non-strength sport, such as rugby player, martial artist, a team sport athlete, who need to be allocating majority of their training week, by to playing their sport. And if that's the case, then it's probably wise that they allocate less time to their training. Of course, it would be great to be as muscular and as strong and all of these things as possible. However, we have to understand the cost of recovery of training, and if this is going to interfere with their ability to perform maximally with their sport, which is their priority, then we may be doing them a disservice by increasing the amount of days that they spend training with weights. So there's nothing magic about any of these training splits, right? So when if if you ever hear people debate about their training split is better than yours, you know, I don't know about agreeing straight away, as long as they can justify why they are using that split, then that could be the correct answer. Now, when we talk about frequency, let's talk about so this is something that's quite important. Some people come to us and say, I'm all yours. I'll do as many days of training as you recommend. I want the absolute most out of my training. What do you recommend? I'll train seven days a week. So some people come to me with that, and my response to that individual is, seven days a week is not necessary. In fact, it's actually not recommended, but something we must also understand is some people have their own life circumstances that require them to be at the gym every day. It could be a depression thing, it could be coming out out of an addiction thing, and setting them themselves up with a daily routine could be a crucial part of their mental health. In which case, I'm not going to say to that individual, no, you need the rest, you're not allowed to come into the gym. Okay, so these are circumstances where I'll speak to the individual and say, although it's not optimal, I will make it work. The greater the frequency, the lower the intensity. Okay, and the flip side to that is also true. The lower the frequency, the greater the intensity should be. Okay, which we're also going to be covering. However, when we do have, you know, our entire life to allocate to our training and we have no other sports or or no other commitments and we want to get as muscular and as strong as possible, what is optimal frequency? And a lot of the times the research kind of covers, you know, one times per week per body part, versus two times versus three times. And, you know, a lot of the main research, firstly, let's understand when it comes to research, there's not a huge amount of research on this topic. And of the research that does exist, a lot of the times the duration of these studies is quite low. So what does quite low mean? Well, quite often the research goes for about eight weeks, which just so happens to be the length of a university semester. So that's all that's available. How much of results, you know, how much muscle can you build, how much strength can you build in eight week period? The answer is some, but not much, right? So to to base your entire life over an eight week study, doesn't make entire sense. It doesn't mean we dismiss the research, but we use it as a guide. So let it guide you, but don't let it lead you. Based on that. So that that's a disclaimer out of the way saying that although the research isn't perfect, a lot of the research consistently comes back at one time per week versus two times versus three times.
[6:30]As long as, so firstly, as long as the volume is equated, there is very little difference between either of these.
[6:47]Okay? However, from a practical standpoint and a logical standpoint, when we understand we need to consider optimal training volume, which is going to be the next slide. Optimal training volume, when we're talking about things like hypertrophy and strength, there are some differences. Strength is slightly lower because typically strength is using higher amounts of load, which need more recovery, which prefers less total sets per body part per week, then muscle hypertrophy, where we're shifting light of loads and there is a higher recommendation for greater amounts of volume. Okay, so how much volume is that? That's roughly 10 to 20 sets per body part per week. That's what's mutually agreed upon by all of the authorities in our space in terms of science and muscle building, 10 to 20 top sets per muscle group per week being optimal. Now, here's the thing. 10 sets to 20 sets, that's a large gap. So whether you do 20 sets per week is very different to doing 10 sets. That's half the amount of volume. So which one is it? My recommendation when it comes to volume, if you were to have one, would be start at the lowest end of that range, and if we need to, then we can gradually increase. So my recommendation wouldn't be to start at whatever's maximal thinking, I want the absolute best for me, so let's go straight to the top. You may be able to achieve sufficient muscle gain with the lowest amount available, and then if needed, if we start to plateau, then we have something that's available. We have a modality that's available to us, or a training variable that's available to us that we can modify to potentially break through that plateau. What do I mean by that? Let's speak in English. If we're doing 10 sets per muscle group per week, and we get to a point where we're plateauing for whatever reason, we can explore the potential for increasing the amount of training volume. Increase the 12 sets per body part per week, or 14 sets, or whatever it may be.
[8:42]Of course, I just gave you even numbers, that's my OCD. You are allowed to use odd numbers. And just so that you know, a lot of the times I don't really count the total amount of sets in a in a program per week. I typically just use what I believe to be logical for the day. So whenever I'm writing a program, I think about the exercise, and I think about the weight lifted and the individual that I'm applying it to. I'll have a main exercise for the day, I'll have a complimentary secondary exercise, and then maybe a third exercise for the day that allows us to train things like low cost feel good exercises that complement that movement pattern. So like training biceps or triceps after our big bench press day, or joint health exercises to complement our strength work.
[9:44]So quite often, as you guys know, I'll do some, you know, rotator cuff work or anterior work or core work or hip stability work at the end of our session to complement the main work. Okay, so these are the rules of the program. And I think about what's the optimal amount of sets for each of these exercises and I put myself in the situation. And usually, we land on, you know, I don't know how many sets for the for the top set. It depends on how much weight you're lifting. If it's a squat and you're doing things like triple body weight, I might do something like one to two top sets for that main movement of the day. If you're at more of a beginner and you're not able to even do body weight yet, I might do something like three to five top sets. Okay, when I say three, I'm probably that's probably not a lot of total work, and when I say three, it probably means I'm going to include a lot more accessory exercises.
[10:49]So there's no hard and fast rule and quite often when I'm writing a program, I don't sit down and count the amount of total sets. Usually, I'm looking at about an hour session and I'm trying to fit in what is optimal within that time frame. But either way, you get the gist. Now, let's put yourself in that scenario. Let's just say the total amount of work per muscle group is 10 sets per week. What would you prefer to do? 10 sets in one session, or would you prefer to split that up over two sessions? Let's think about how you perform those 10 sets. And let's just say, not that you probably would, but let's just say it was 10 sets of squats. The first five sets of squats, how are you going to feel compared to the last five sets of squats? The answer is quite fatigued in that last five sets. So the quality of work in the remainder of the session is going to be substantially lower than the than the first half of the session. So a better option, logically, is to split that up over the week. So it's not a matter of doing more total volume, it's a matter of doing high quality work by splitting up that workload into two sessions instead of doing it all in one giant session. Where, if you are doing it in one giant session, which is what I've done on many occasions, and many people do, then quite often the last half of the session, you are performing usually a whole bunch of junk volume that doesn't contribute to too much muscle gain or strength gain. Okay, so these are the things we need to consider. So, the law of diminishing returns applies.
[12:43]Okay, so this is where we're talking about volume, which I pretty much covered. So the volume is, the research shows us that 10 to 20 sets per muscle group per week is that sweet spot, anywhere between that range. So what's the practical way of considering how many total sets we do? My recommendation, start at the lower end. Just start at roughly 10 sets per muscle group per week. And I'm not counting warmups. I'm talking about top sets. Okay, 10 sets per muscle group per week, and increase if you need to. So some people love volume, and my recommendation is, and some people have even, you know, recommended that as you get more and more advanced, your ability to handle more volume increases. Which I kind of agree. However, you need to factor in as you get more and more advanced, your ability to handle more load also increases, which needs to be factored in when we're calculating total volume. When we're calculating total volume, I think of volume load, which is reps times sets times the amount of weights that's lifted. Okay, so that's volume load. So the stronger you get, so let's just use the example, you got lifter A that's lifting 10 by 10 on 100 kg, versus lifter B that's lifting 10 by 10 on 200 kg. What's the difference in these individuals? Lifter A is probably a lot smaller, and lifter B when they perform their 10 by 10 is fucked at the end of the day. Excuse my language. Okay, so I probably would consider for lifter B that's doing twice the amount of weight or two times body weight or 200 kg for a 10 by 10. Firstly, don't do 10 by 10. Secondly, if you were to do it, I would use a much longer rest period in between, and then if you were to do it, I would probably consider giving you an entire week to recover from that body, from that session. Versus the person doing half the load, would need less time to recover between sets and less time to recover between sessions. So, therefore, load should be considered when we're calculating total volume. The stronger the individual, the longer rest between sets and the longer rest between sessions. Now, that's for hypertrophy. I should have put in there for strength, there are differences in total recommendations. Usually, the research points to research and I will say practical application absolutely supports this. Anywhere between six to 12 total top sets. So this is research by Dr. Ray and colleagues, I believe it was 2009. Somewhere around then. It was older research, but I believe it's still correct, that suggested that six to 12 total sets per movement pattern, not muscle group, movement pattern per week is optimal frequency. So what's the difference? So when we're talking hypertrophy, we think about building quads, building glutes, building lats, building pecs. When we talk about strength building, we're talking about building a squat pattern, building a bend pattern, building a push, building a pull pattern. Okay, so there's a big difference as well as, you know, the the amount of, so that's compound movements usually versus, you know, in many instances, isolation exercises. Compound movements don't just train one muscle group. So when it comes to optimal frequency, how many times per muscle group per week, there is a difference between strength and hypertrophy outcomes. When it comes to hypertrophy, it's higher volume recommendations. When it comes to strength, you are shifting heavier loads. You want to do as much volume as you can and still be able to recover from it and benefit from it. Does that make sense? So it's not as if we're doing low volume because we're lazy, we're doing low volume because doing more isn't actually more beneficial, and can be detrimental because it interferes with our ability to recover from that work. Now, let's talk about practical recommendation for programming. So the way that I use these tools of training splits is best used as a tool to distribute volume, not as a goal itself, across the week. So the best way to distribute total volume as best as you can. There's minimal evidence showing meaningful differences between two sessions per week versus three. Okay, so therefore, my strong recommendation, if you have the option, move towards two times frequency per body part per week. If you only have one time available, so be it.
[16:42]Quite often, even if you've got two sessions per week, I make it so with these training splits that you are prioritizing two times per week, which can be done. And this is going to be sorted in two days per week splits versus three days versus four days versus five days, and there's special mention to six days per week as well. Okay, so if you ever want to come back, if you're ever creating a program and you want to try some optimal splits for your clients or yourselves, then you come back to here as a great reference point. So remember what I was saying. So for some people, you have to understand, you know, what's not just optimal, but what's practically available for the individual. You could be working with general population or a new mum who's a full-time mum that doesn't have time to train in the gym. And they're doing the best that they can and can maybe only just scrape in two times per week. Okay, or someone who prioritize, they run a busy company and they just don't have time to train. And they can only afford to allocate two days per week. Or, let's go to athletic population, professional athletes that need to be spending every single day training their sport, and they don't have the energy. They have the time, they make the time, they're professional athletes. However, too much training might negatively impact the recovery requirements of their sport, and might interfere with their ability to effectively train their sport. Okay, so two days per week. So the first question we ask anybody is how many days do you have practically available to allocate to your training session, to your strength training. Next thing that's pretty important to understand, if you're training two times per week, I highly recommend taking your exercises to a close proximity to failure. Quite often, you might hear me talk about periodizing effort where we start our week one of any of our programs with conservative loads to allow room to progress from week to week. Now, this also allows room for recovery for the remainder of the week. Okay, so I talk about trading it like a marathon where we pace ourselves at the start of the marathon, we don't start by sprinting, so that we can have a successful entire race. Okay. Now, here's the thing. When it comes to two days per week, that is a sprint, right? It's not a marathon anymore. That is a sprint. You want to send it. So if all you have is two days and you've got five days to recover, okay, that's one of the largest, one of the biggest reasons why people recommend not training to fail all the time is to allow for greater recovery. Okay, greater recovery for other sessions within the week. Heavy squats and heavy deadlift performed in the same week can interfere with each other, as some of you may know. So we have strategies to combat that, but if you only two training two times per week, that means you got five days to rest. You don't want to consider recovery. You got five days to recover, you're going to be recovered. You're not going to overtrain, send it. Okay, and on the flip side, the higher the frequency, the lower the intensity should be. Now, here's some examples of two day splits. Here's the first one that I used to always do, and now I don't. That's an upper lower split. Day one, upper body. Day two, lower body. It's not a bad option, but limited by fatigue, so what does that mean? So that means you're training the entire upper body in one session, which means the first half of the session might be great, but because you are saturating the same muscle groups, the last half of the session is going to be pretty fatigued and you're going to be performing junk volume, compared to splitting that up into two sessions in the week. Okay, as well as, remember the deal with frequency, optimal frequency, where you have the option, let's opt for two times per week versus one. Okay. Next thing, if you're doing two times per week, prioritize compound movements. You don't really want to waste time on doing biceps curls, leg extensions, hamstring curls, go and do your big compound movements, go and beat yourself up.
[20:41]This is my preference. You know, the way that I was going to present this to you was just to have only one option, which was, and I remember writing this out saying, whole body splits, there is no excuse not to do whole body splits. If you're doing two times per week, train your whole body. What does that mean? A push, a pull, a squat and a bend pattern, all in one session. Okay, and if you're doing two sessions per week, I mean, you can, but my recommendation is to not do the same session.
[21:16]Okay, so you so I would do a a hip dominant squat pattern on day one and a knee dominant squat pattern on day two. For push, I would do a vertical push on day one and a horizontal push on day two. Okay, and so on, you get the point. There's no single exercise that focuses on every single muscle fiber available in that specific muscle. Okay, we have portions of every muscle and different exercises focus on different portions of every muscle. Which is why we have a need for some training variation. I'm not saying we need a ton of variation. I need we I'm saying we need some variation to make sure that we have a better opportunity to completely train an entire muscle. Okay. If we have the option, if we're doing two day splits, this is the one we do. Whole body splits. This is my recommendation. Okay, versus upper body on one day, lower body on another day. Now, let's go to three day splits. Great option for athletes of non-strength sports. So as I mentioned, two days is probably good option for non-strength sport athletes, but so is three if they have it available to them. It's still, in my opinion, not the most optimal for maximizing muscle and strength gain. It does work, and there are instances at the highest level where three days is the preference for the best strength athletes in the world. So, as you guys know who my strength mentors are, Eric Lillibridge and his father and coach Ernie Lillibridge Senior. Their method that they taught me and I learned so much from and I apply many of their principles today. The Lillibridge method is a three-day split, which I'm going to give you in a moment. And the reason it works so well is because they're lifting so damn heavy. They're squatting and deadlifting in excess of 400 kg. So when you do that, the demand for recovery is quite high. Okay, and, you know, trying to squat and deadlift heavy every single week on two separate occasions, so that's why they combine it in one day. Trying to do it in two separate days interferes with each other for recovery. Ed, we're still aiming to 10 sets per body part per session on the two day versus whole body split. This is what we need to consider. It becomes incredibly hard if we do that. The whole idea of, you know, getting four days of training per week versus two days per training per week is so that we can achieve optimal amount of training volume. When we're doing less days per week, we have less time to achieve 10 sets per muscle group per week. So in some instances, it's not possible. In other instances, I'll tell you now, Eric Lillibridge only doing three times per week, but his squat sessions would last him hours. He has a meal in between his in the middle of his session. Okay, so there's the the added context. So he does a heavy squat, for him to get to his top set of squats, it'll probably take him about an hour and a half to two hours. And then he's doing his accessory deadlifts after that. So he'd have a meal in between, and then he'd perform another hour and a half of training with his accessory exercises. Okay, so there's the context. So it's not as if he's just training less because he's training three times per week, he's condensing the hell out of that session. Is it optimal? I don't know. It works. There's many ways to skin a cat. To be honest with you, I've used all of the methods, everything that I find to be valuable out of the Lillibridge method, but I still prefer to spread it out over four days, which is why I do four day splits for myself, as well as all of the athletes that I work with that have the option of doing four day splits.
[25:35]But I do reserve the understanding and the knowledge of an optimal three day split if it's required.
[25:47]So, here's an option for a three-day split, whole body every session. Works well. Okay. So, whole body every session. So what does whole body mean? I would recommend four movement patterns, push pull squat bend in one session. So four big exercises. That's what a whole body looks like to me. Okay. Now, can you do this? Yeah, it does work well. In my opinion, except for highly elite lifters, and when I talk about highly elite, I'm really mainly referring to high absolute strength athletes. Athletes with a high absolute strength. So you can get like elite level athletes that are smaller. So, you know, you've got people like, you know, females or 60 kg, you know, 60 kg lifters or 70 kg lifters can, you know, what's relatively strong for that individual? A triple body weight squat for that individual is 210 kg. That is incredible. Don't get me wrong. However, it takes a lot shorter of a time to warm up to a 200 kg lift, then a 400 kg lift. Okay, so that's the context that needs to be added. So a lighter lifter with high relative strength, but lower absolute strength, might be able to warm up to their top sets in a shorter amount of time. So that's the only downfall of training whole body in a session is, how long does it take you? Because you still need to after you've done your squats, you then need to warm up for your deadlifts, then after that, you need to warm up for your push, then after that you need to warm up for your pull. If you have high absolute strength, that can take hours. So that's my recommendation is don't do whole body if you're really, really, really strong. We still that was the same question. I'm not going to answer that again. So that's one option. It's whole is whole body.
[27:41]The next option is the Lillibridge split, which I quite like. Squatting and deadlifting on one day, okay. So the way that they rotate it is week one is heavy squats and light deadlifts and week two is heavy deadlifts and light squats. And then they continue to rotate that, so they are doing it all on one day. Okay, and in my opinion, this works extremely well because they have high absolute strength, and they need that much recovery. Okay, that's why they don't do heavy squats and heavy deadlifts in the same week. The second session is a heavy bench session. Okay, so that's day two, it's upper body. I say upper body, but they call it a heavy bench press session. But for our context, a heavy bench press, I'll always do a structurally balanced upper body day on our heavy bench press day. So that's upper body day. We could say, and then day three is their whole body day. So I quite like this. I think if you have three days available to you, this is a really nice option. The next option, push pull legs. Okay, push pull legs over three days. This is quite popular. People have different variations of what push pull legs means to them. Some people perform their deadlifts on pull day. Okay, so pull might be, you know, all the pecs, so pecs, triceps and deltoids, all of the pushing muscles. So that's what push day is. Pulling is literal pulling, so deadlifting, pull ups, pull downs and rows, all performed on that one day. And then legs on the third day. Okay, so does it work? Yeah, it works. In my opinion, it's not enough frequency, particularly in the upper body. So you've only got one pressing day. Even if you do 20 sets in that one day, the last sets of that day, the last 10 sets are junk volume. Okay, you're better off dividing that over two sessions. Okay, so there's one of the downfalls. The second downfall is it's not enough frequency for the quadriceps. Okay, so this is something we have to understand. Okay, quadriceps and deadlifts, they're kind of two different things. If you have a squat on one day and a deadlift on another day, that's that's pretty good frequency for the hip extensors. So the deadlift is a hip extension, so is a squat. So we've got two times per week frequency for the hip extensors, which is optimal, but we've only got one time frequency for quadriceps. Okay, so this is me playing devil's advocate on myself. I'm not like for me, when I was at my my strength peak, I would come in every single squat session and I don't care what you put on the bar. It feels good. Okay, I'll just go down and up. I don't care what you put on the bar. But when it comes to deadlift, it's so damn temperamental for me, where I would come in one session and blast it, and then the next session my confidence is sky high, and I'm weak. I don't know what it is, I just it's just so temperamental. Now, I work with many lifters who are exactly like that, except for deadlifts. So they come in, they can come in and pick up anything off the floor at any given day with higher frequency, low frequency, whatever it is. Their body's built for deadlifts. But then when it comes to squats, it's temperamental as deadlifts are for me. What's the explanation for that? Okay, I'll tell you my explanation for that. Okay, so this is what I talk about training morale. Squatters love squatting and hate deadlifting. You come into your session like me with the attitude I hate deadlifts, that's what you're going to cop. And vice versa, people that just love their deadlifts. Okay, so their training morale is a lot higher on these days. Now here's a little bit of the science, which isn't backed by research, it's backed by practical application, but I'll still refer to it as the science. Heavy spine loading multiple times per week can happening with high absolute strength athletes. Okay, so, you know, enter the Lillibridge method where they only, they squat and deadlift on the same day because the spine can only handle one heavy session per week. Okay, so when you come in and you allocate all of your enjoyment and your effort and your energy on your squat day, I don't care what it is, the second day of spine loading that week is going to be negatively affected. Okay, and vice versa. If you come in and you have a big deadlift session, is a high likelihood that your squat's going to suck that week. Okay, so this is when we have to get crafty with our programming strategy. If you remember two weeks ago, I gave you the programing strategy for that, which is called weekly undulating programming. If you remember it, if you don't remember it, that whole episode is two weeks old on our circle group, go and watch it any time. Okay, yeah, so you can squat day one, day five. That is very cool, and that is my optimal if I was to do five day split.
[33:38]Okay, all right, last, I don't want to say last but not least, I would say kind of least. Six day split. I don't really do it. Okay, it's the option that I reserve for people that just love to be in the gym for whatever reason. I'm trying to be nice about this when I say, a lot of people suffer from depression. Okay, for whatever reasons. I work with a lot of people that are like this and they need to be in the gym or they're going to do something horrible. Okay, so those people exist. So, fine, I'm going to give that to you. I'm not going to take it away from you. Okay. So, therefore, I'm going to write you a six day split that works. Okay, I don't think it's superior. Okay. Now, six days doesn't mean I'm going to do more volume. I'm going to do the same amount of volume, but just spread it out over those six days. And my preferred split for that is push pull legs, push pull legs. Okay. So that's my split if I was to write your six day program, push pull legs, push pull legs. Now the way that I do it, my interpretation of this, the deadlift goes on lower body day. It doesn't go on pull day. Pull is upper body pull. Okay, so what's the difference between this and my four day split? Actually, not much, except for it's spread out over the four days. For my four day split, I do upper body push pull in the one session. For my six days, I divide it. So one day is push and one day is pull. Okay, and then of the leg days, I should have written day three legs is quad dominant, and day six legs is posterior dominant or deadlift dominant.
[35:36]Damn, I'm good. That's 5:00 p.m. and I am finished. Okay, my team. So, there is today's session on training splits. I hope that helped. I hope you guys use this. I hope you found it valuable. If you ever are to write a program, um, and play around with your splits, please come back and reference these slides and this video. I love you all. I love you all.
[36:17]Now, that was a one-hour session that I gave to my mentorship group. So this is something that I do every single week with a whole bunch of amazing industry professionals that are personal trainers with so many different goals. Some people own gyms, some people are expert online coaches, and some people are beginners. But this session was based on training splits. Every good coach needs to know how to write great programs, and that's a huge component of program design is understanding all of the different splits that are available to us. And of course, this comes with conditions, which I hope that I thoroughly explained in that session. So if you learned something from that, go and use it and succeed with it, and all of that good stuff. And I hope you enjoyed it. And if you want more content like this, write it in the comment section. And if you want to join my mentorship group and receive these education sessions every single week, plus be coached by me because that's a part of the mentorship, is I believe that you need to be the walking billboard for the product that you sell. So that's why I coach and program for all of the members of the mentorship group. And if you want that to be you, then click the link wherever it is, down here and join my mentorship group and learn from me first hand. Anyway, hope you enjoy that session. See you next time.
