November 25, 2025 • 22 mins
Welcome to the "You’re Not Gonna Make It" podcast, where I discuss threats to your physical and mental health (and find ways to deal with them, too).
This episode: Get ready for a math lesson.
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Kevin Tejada:
If you sit at a desk all day, you probably think you don't have time to work (00:28):
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Kevin Tejada: out and you might be right, but it's not because you work at a desk all day. (00:31):
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Kevin Tejada: It's because you think you need a five day fucking bodybuilding split to achieve (00:36):
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Kevin Tejada: your weight loss or fitness goal. (00:40):
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Kevin Tejada: Listen, bodybuilders and people who train for aesthetics, they train, (00:43):
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Kevin Tejada: so they have splits, right? (00:46):
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Kevin Tejada: You hit chest on Monday, you do arms the other day, you do legs the other day, you do blah. (00:48):
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Speaker1: Blah, blah, back. (00:54):
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Kevin Tejada: Now, the point of this split is that you hammer those muscle groups so hard (00:56):
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Kevin Tejada: that they need several days, probably a week to recover before you go back and hit them again. (01:02):
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Kevin Tejada: Now, that can make sense for people who are bodybuilding and working for aesthetics. (01:08):
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Kevin Tejada: They want to really, really stress those muscles so they grow more. (01:12):
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Kevin Tejada: Thing is, you're not training to compete. You're training to make sure your (01:16):
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Kevin Tejada: posture isn't dog shit, that you can go up two flights of stairs without wanting (01:20):
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Kevin Tejada: to die and so that you don't need a mobility scooter by the time you're 48. (01:24):
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Kevin Tejada: Don't fucking kid yourself saying I need to train like this because that says (01:29):
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Kevin Tejada: the way to work out. No it fucking isn't. (01:32):
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Kevin Tejada: You can if you want to but you don't need to and you thinking that you need (01:34):
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Kevin Tejada: to go to the gym like you know five six times a week and do all this shit is (01:38):
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Kevin Tejada: why you think you don't have time to work out. You don't need splits. (01:42):
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Kevin Tejada: Let me introduce you to full body sessions. (01:46):
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Kevin Tejada: Now full body workouts, it doesn't mean that you're going to be doing something (01:51):
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Kevin Tejada: for your entire body with each exercise. (01:57):
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Kevin Tejada: There are very few exercises that touch like, you know, nearly every muscle in your body. (02:00):
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Kevin Tejada: There's basically none really, but closest I can think of is a super heavy deadlift (02:05):
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Kevin Tejada: and I guess a super heavy squat too. (02:11):
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Kevin Tejada: You're quite stressed there. (02:13):
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Kevin Tejada: You know, a ridiculously heavy overhead press would be (02:16):
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Kevin Tejada: pretty good too but anyway the full body workout (02:19):
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Kevin Tejada: it's not just an exercise that hits everything it's when you (02:22):
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Kevin Tejada: go to the gym or you have your exercise session at home you are hitting the (02:25):
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Kevin Tejada: major muscle groups all in that one day you're not splitting up your your chest (02:29):
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Kevin Tejada: to one day your arms the other day your back the other day your legs the other (02:34):
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Kevin Tejada: day your butt the other day talking to you women and some men too. (02:39):
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Speaker2: I don't know. Do men have glute days? (02:45):
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Kevin Tejada: I've never heard of that. I'm sure that exists. (02:47):
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Kevin Tejada: But when you do that, you're going to the gym like a million times. (02:50):
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Kevin Tejada: And when you're saying, I don't have time because my job takes forever, then that's a problem. (02:54):
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Kevin Tejada: Here's my favorite part of why I prefer full body workouts. (02:59):
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Kevin Tejada: Let's say you have that split I mentioned before. (03:04):
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Kevin Tejada: You have I don't know glutes. (03:08):
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Speaker1: That's a fairly packed week, (03:17):
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Kevin Tejada: Right? Let's say for whatever reason, you're on a, I don't know, 13 hour flight. (03:18):
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Kevin Tejada: You miss your fucking back day, right? But you still want to hit it, right? (03:23):
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Kevin Tejada: So you push the other days and you barely have room to push. (03:27):
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Kevin Tejada: So you're just basically missing a day there and then you're condensing everything. (03:31):
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Kevin Tejada: So now you're going to do everything else about five days in a row, (03:35):
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Kevin Tejada: unless you want to push your entire schedule over into the future. (03:39):
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Kevin Tejada: It just creates an issue. And God forbid, you know, something happens, (03:42):
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Kevin Tejada: And you can't, you literally can't exercise for like three days, right? You're fucked. (03:47):
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Kevin Tejada: You're behind and you are going to fuck up your schedule. Because you need to (03:53):
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Kevin Tejada: fit in all those fucking five, six days. (03:58):
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Kevin Tejada: So what I like about full body exercise is that, let's say you do full body three times a week. (04:00):
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Kevin Tejada: Full body Monday, full body Wednesday, full body Friday. (04:06):
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Kevin Tejada: Let's say for whatever reason from Thursday into the weekend, (04:09):
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Kevin Tejada: you just literally can't exercise. (04:12):
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Kevin Tejada: When you continue on Monday, guess what? your entire body got working over the week anyway. (04:14):
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Kevin Tejada: With the split, you missed the back day and the schedule was fucked up. Your back missed out. (04:19):
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Kevin Tejada: Your glutes missed out. Whatever it is that you're missing. (04:25):
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Speaker2: When you do full body, (04:29):
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Kevin Tejada: You're hitting all the major muscle groups every time. So everyone gets equal attention. (04:30):
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Kevin Tejada: The frequency may differ, but everyone's getting equal attention weekly, (04:36):
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Kevin Tejada: Which makes you more, you know, symmetrical, more balanced And that's great (04:41):
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Kevin Tejada: Because you don't want to be one of those guys who. (04:46):
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Speaker2: Look like fucking Johnny (04:47):
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Kevin Tejada: Bravo Because all they do is chest, arm, and back stuff And then leg stuff, eh, whatever, (04:48):
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Kevin Tejada: If you do full body, you're not going to have those weird imbalances. (04:55):
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Speaker2: You're going to hit everything. (04:58):
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Kevin Tejada: You're also going to hit that subscribe button. Sorry. Now, how do you do this (05:00):
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Kevin Tejada: and save time with the full body stuff? Focus on movement patterns. (05:05):
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Kevin Tejada: When these guys are doing these splits, right? You're doing the whole day is chest, right? (05:09):
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Kevin Tejada: So they're doing, you know, probably chest press, push-ups, chest flies, all this kind of stuff. (05:15):
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Kevin Tejada: Then they have the arm day, which is doing tricep stuff, probably shoulder stuff (05:20):
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Kevin Tejada: as well. Some people have that as a separate day entirely. (05:25):
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Kevin Tejada: Guess fucking what? Literally everything I just said is called a push. (05:28):
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Kevin Tejada: So instead of splitting all those muscle groups into separate fucking days, (05:33):
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Kevin Tejada: what you can do is choose one, two if you want, whatever. (05:36):
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Kevin Tejada: Very challenging push exercise and you hit all those muscles. (05:41):
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Kevin Tejada: When you do a push-up, you're hitting the chest You're hitting the triceps, (05:46):
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Kevin Tejada: you're hitting the shoulders Hitting your core as well Because you have to stabilize, (05:49):
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Kevin Tejada: Now that's a horizontal push Because it's horizontal from your spine You can (05:55):
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Kevin Tejada: also do a vertical push Which would be like a press Which is also shoulders, (06:00):
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Kevin Tejada: triceps And stuff like that, (06:05):
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Kevin Tejada: So if you focus on these patterns, instead of just muscle groups like that, (06:06):
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Kevin Tejada: you can hit multiple muscle groups per exercise and per day. (06:11):
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Speaker2: Wowzers. (06:17):
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Kevin Tejada: And guess what? When your entire body is stressed per workout, (06:18):
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Kevin Tejada: instead of just muscle group, muscle group, you get used to the soreness much (06:22):
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Kevin Tejada: more easily. It's much more balanced too. So you recover better. (06:27):
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Kevin Tejada: But if you're doing a split where you're absolutely hammering the fuck out of (06:30):
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Kevin Tejada: a muscle group, you're going to be borderline disabled all the time. (06:34):
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Kevin Tejada: You know, two days after you do chest, you're going to be like, chest is sore. (06:39):
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Kevin Tejada: Two days after your back, oh, my back is sore. At any given time, (06:42):
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Kevin Tejada: you're just going to have some muscle group that you overdid it on be annoyingly sore. (06:45):
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Kevin Tejada: And of course, you can build up resistance to this as well. You don't have to (06:51):
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Kevin Tejada: be sore every time you exercise. (06:55):
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Kevin Tejada: But if you're doing a full day for something, you're probably going to stress (06:56):
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Kevin Tejada: it island probably going to be kind of sore but if you work out your entire body every time, (07:00):
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Kevin Tejada: your whole body will get used to (07:05):
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Kevin Tejada: all this you know all this stuff and the (07:07):
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Kevin Tejada: great thing is if you do full body you don't have to do as many days per week (07:10):
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Kevin Tejada: because you don't have to fit every single tiny muscle group you have to go (07:15):
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Kevin Tejada: the whole fucking day for your calves you can go at the absolute minimum i'd (07:17):
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Kevin Tejada: recommend twice a week full body and obviously this has to be challenging for (07:22):
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Kevin Tejada: you can't just do full body stuff and it's like super easy. That's not going to be super helpful. (07:26):
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Kevin Tejada: So when you're doing these big, you know, compound movements, (07:31):
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Kevin Tejada: these movement patterns need to be challenging for you. That's how you get the benefits. (07:34):
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Speaker2: And the results. (07:38):
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Kevin Tejada: You can do it twice a week at absolute minimum. You could do it three, (07:39):
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Kevin Tejada: four, maybe five if you really want to. I wouldn't do that. (07:43):
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Speaker2: But imagine that (07:46):
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Kevin Tejada: You do full body five times a week. You're hitting all your muscle groups, (07:47):
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Kevin Tejada: you know, various intensities five times a week as opposed to the once a week (07:52):
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Kevin Tejada: maybe twice a week if you're doing a split. (07:56):
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Speaker1: So it's, it's, it's a no brainer. (08:00):
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Kevin Tejada: I say, especially if you're strapped for time, you have a lot of flexibility. (08:02):
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Kevin Tejada: I can go twice this week and go on the weekend, do, do twice, (08:06):
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Kevin Tejada: fit it in between lunch hours. (08:10):
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Kevin Tejada: Cause it's not going to take 50 fucking hours to do it. Cause I'm not doing 15 exercises. (08:12):
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Speaker2: For my chest. (08:15):
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Kevin Tejada: All you really gotta do is not a perfect world. You have time to do all this shit. (08:17):
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Kevin Tejada: You do an exercise for horizontal push, vertical push, horizontal pull, vertical pull. (08:22):
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Kevin Tejada: Knee dominant stuff down for your legs, like a squat or lunge, (08:30):
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Kevin Tejada: hip dominant stuff, like a deadlift and core, I guess. (08:34):
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Kevin Tejada: I don't really count core. Cause if you're doing challenging stuff, (08:38):
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Kevin Tejada: otherwise your core is working. (08:41):
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Kevin Tejada: But anyway, in an ideal world, you know, where I used to live in the gym as (08:42):
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Kevin Tejada: a, as a trainer, pretty much, I would, I would do that. (08:46):
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Kevin Tejada: Just one for everything, but strap for time. (08:49):
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Kevin Tejada: What you can do is do push, pull leg thing, make it hard. That's it. (08:52):
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Kevin Tejada: Three to four sets, repetitions, you know, between six to 12, (08:59):
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Kevin Tejada: whatever it is, depending on what weight you're using or how hard it is. (09:04):
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Kevin Tejada: That's it. If you're wondering, hey, but if I only do one, you know, (09:08):
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Kevin Tejada: very challenging push exercise, it's probably going to be horizontal or vertical. So what happens? (09:11):
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Kevin Tejada: Guess what? You're going to go to the gym. You're going to go to the gym again (09:16):
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Kevin Tejada: this week, right? Do the other one the other time. There you go. (09:18):
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Kevin Tejada: Now, let's discredit some myths here. Myth number one, you need to isolate muscle (09:22):
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Kevin Tejada: groups on separate days to grow effectively. (09:27):
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Kevin Tejada: No. If you're a beginner and intermediate, doing a full body routine versus (09:29):
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Kevin Tejada: a split routine, you gain, you have pretty much the same progress. (09:34):
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Kevin Tejada: What matters is the total weekly volume. So I guess if you want to do, (09:38):
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Kevin Tejada: you know, a chest day, whatever it is, if you do more volume in that day than (09:43):
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Kevin Tejada: you would do in like two or three full body days, then sure. (09:49):
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Kevin Tejada: But that's a lot of fucking time and you're going to be really, (09:52):
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Kevin Tejada: really fucked up in the chest the rest of the week. (09:56):
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Kevin Tejada: So I just recommend doing the full body. It's just the more sustainable. (09:59):
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Kevin Tejada: That's for me though. That's what I think. (10:03):
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Speaker2: And a higher (10:05):
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Kevin Tejada: Training frequency actually helps with muscle growth a lot. You're hitting the (10:06):
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Kevin Tejada: same muscles multiple times per week instead of just once. (10:10):
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Kevin Tejada: Super helpful. So you actually get more frequency and your body likes that because (10:14):
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Kevin Tejada: it takes a bit of time for your body to recover. (10:18):
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Kevin Tejada: Like what is it 36 I think or 48 hours (10:20):
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Kevin Tejada: to about 72 hours so if you work out (10:23):
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Kevin Tejada: kind of you know every other day or every (10:26):
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Kevin Tejada: two to three days whatever it is your body (10:29):
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Kevin Tejada: is is is recovered enough and it's ready to be stressed so if you can hit that (10:32):
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Kevin Tejada: frequency with your whole body every time that's fucking awesome myth number (10:37):
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Kevin Tejada: two split routines allow for better recovery because you're only hitting each (10:41):
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Kevin Tejada: muscle group once per week as i mentioned before your muscles do not you only, (10:45):
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Kevin Tejada: train in a split the whole point of training in a split like that is if you're (10:52):
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Kevin Tejada: going to absolutely fucking murder your muscles to the point where you need (10:56):
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Kevin Tejada: a an entire week to recover just because you're spending the whole fucking day the whole session just. (10:59):
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Speaker2: Killing it but if you (11:05):
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Kevin Tejada: Spread the stress multiple times a week, (11:06):
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Kevin Tejada: You're going to recover better, actually. You'll be less sore. (11:11):
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Kevin Tejada: Myth number three, full body workouts take too long. I'd be in the gym for two hours. (11:16):
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Kevin Tejada: Not really. Like I said, very challenging push, very challenging pull, (11:20):
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Kevin Tejada: very challenging leg thing. (11:25):
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Kevin Tejada: Then get out. That's it. (11:27):
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Kevin Tejada: Yeah, if you want to take your entire split, you know, all those, (11:29):
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Kevin Tejada: the chest, the arm, the calf, the glute, the leg, you want to put that all into one full body session. (11:35):
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Kevin Tejada: Nah, yeah, that'll take a bit, obviously. But the point of not doing the splits (11:41):
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Kevin Tejada: is to not split up all that stress to begin with. Do compound movements. (11:46):
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Kevin Tejada: So I'm saying do push. I'm saying do something like push, overhead press, (11:52):
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Kevin Tejada: something like that, where a lot of your muscles are working to make that movement. (11:56):
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Kevin Tejada: When I say do a hard leg thing, I don't mean calf raises. That's very specific (12:03):
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Kevin Tejada: for your calves. I mean do like a fucking squat, do lunges. (12:07):
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Kevin Tejada: So you focus on that, you can be done definitely under an hour in the gym. (12:11):
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Kevin Tejada: If you like to superset, you do two exercises and then you break, (12:16):
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Kevin Tejada: two exercises, then you break, two exercises, then you break. (12:21):
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Kevin Tejada: Instead of one exercise, break, one exercise, break, and then you split that (12:24):
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Kevin Tejada: up into like three or whatever. (12:26):
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Kevin Tejada: So if you superset it, you can actually be done a bit faster. (12:29):
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Kevin Tejada: And when you superset, don't choose muscles that overlap. (12:32):
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Kevin Tejada: But if you're focusing on the patterns, you're probably doing just one for each (12:35):
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Kevin Tejada: pattern. So they're almost definitely not going to overlap. (12:40):
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Kevin Tejada: What I'm saying is hypothetically, if you want to get in all the movement patterns, (12:43):
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Kevin Tejada: I'm talking like horizontal and vertical push, for example, (12:49):
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Kevin Tejada: I would not recommend doing a superset of like, oh, I'm doing pushups and I (12:53):
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Kevin Tejada: switch right to overhead press and then I rest. I wouldn't do that. (12:57):
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Kevin Tejada: That's going to be stressful as fuck. I mean, you can, but I wouldn't do that. (13:02):
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Kevin Tejada: I would do something like pull-ups. (13:05):
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Kevin Tejada: At the power rack. You do squats. And in between you do pull-ups. (13:09):
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Kevin Tejada: Now it might be challenging. Doing pull-ups there. Because the barbell is going (13:13):
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Kevin Tejada: to be there. Rubbing against your balls. Which is not fun. (13:16):
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Kevin Tejada: So what you can do. If you're taller than me. Which you probably are. Your average height. (13:19):
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Kevin Tejada: Do squats. And then for the pull-ups. (13:25):
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Speaker1: Grab the barbell itself, (13:28):
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Speaker2: Get yourself under it, (13:30):
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Kevin Tejada: Tuck your legs up, put your knees up towards your stomach, your chest, (13:32):
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Kevin Tejada: and do pull-ups that way. (13:36):
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Kevin Tejada: That way, it's a bit challenging, and you don't have to jump up on the power (13:37):
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Kevin Tejada: rack over there, do pull-ups rubbing your balls against the barbell. (13:42):
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Speaker2: That's one way (13:46):
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Kevin Tejada: To do it, or squats and push-ups, whatever. They don't really interfere too (13:46):
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Kevin Tejada: much in terms of muscle overlap for this kind of resistance, so I'd recommend that. (13:50):
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Kevin Tejada: If you get that done like i said with supersets (13:56):
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Kevin Tejada: you can be done yeah not counting changing (14:00):
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Kevin Tejada: and if you want to warm up be done like half an hour or so if you want i i i (14:03):
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Kevin Tejada: take less than an hour almost every time in the gym unless i'm really like hmm (14:08):
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Kevin Tejada: what shall i work on today in addition to the movement patterns i'm working (14:13):
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Kevin Tejada: on dragon squats single arm pull-ups still working on the grip there, stuff like that. (14:18):
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Kevin Tejada: So sometimes I think, hmm, when, well, what point should I add those extra things in? (14:23):
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Kevin Tejada: So sometimes it takes me a bit extra trying to do that, but always pretty much always under an hour. (14:28):
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Kevin Tejada: If you want to go in and out with an exact plan, you can, you can be done in like 40, 30 minutes. (14:34):
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Kevin Tejada: Let's say that's three times a week, right? 40 minutes times three, (14:39):
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Kevin Tejada: 120 minutes is two hours. Cool. (14:43):
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Kevin Tejada: Let's just say an hour, right? Fuck it. Three hours, right? Three hours. (14:46):
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Kevin Tejada: Let's to say that compared to if you're going to the gym five or (14:49):
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Kevin Tejada: six times to hit your fucking muscle group up (14:53):
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Kevin Tejada: the ass most people who do that they're going to spend (14:56):
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Kevin Tejada: like an hour there maybe 40 minutes or so anyway so you're spending you're you're (14:59):
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Kevin Tejada: going to save at least two hours if you switch to doing full body instead of (15:04):
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Kevin Tejada: splits pretty much that myth number four splits are better for fat loss because (15:07):
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Kevin Tejada: you can train more days per week you might be training more days per week but you're. (15:12):
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Kevin Tejada: What you're training is not going to be the same as if you're doing full body. (15:18):
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Kevin Tejada: If you're stressing your entire body, as you do throughout life, (15:21):
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Kevin Tejada: because that's how you live with your whole body, not one chest at a time, (15:25):
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Kevin Tejada: one leg at a time. Like, imagine... (15:29):
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Kevin Tejada: This is an example I like to use. Imagine you went to a gym, (15:32):
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Kevin Tejada: you did exercise, you're doing full body, right? (15:36):
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Kevin Tejada: It kind of mirrors what you do in real life. You use your entire body, right? (15:38):
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Kevin Tejada: If you go to a gym, you're doing splits. (15:41):
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Kevin Tejada: Like, oh, I'm on, today's back day, right? I'm only doing certain kinds of pulls. (15:45):
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Kevin Tejada: Imagine you did that in real life. You go to a door, I'm only opening doors (15:51):
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Kevin Tejada: today by pulling them open. I can't, you know, close doors. (15:55):
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Kevin Tejada: I can't shut my car door. That requires pushing. I'm not doing that today. Can you imagine that? (15:58):
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Kevin Tejada: Now, I will say the only split, like somewhat and respect a bit, (16:03):
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Kevin Tejada: is if you do it by movement pattern. (16:09):
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Kevin Tejada: Like you have a one day for push, one day for pull, one day for pull, (16:12):
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Kevin Tejada: one day for legs. It's still the same issue, though. (16:16):
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Kevin Tejada: You're working on a fraction of your body. (16:20):
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Speaker1: When you can just work (16:21):
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Kevin Tejada: On basically everything every time. But that one, if someone has that, I'm like, all right. (16:22):
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Kevin Tejada: Okay, whatever, I guess. But if you're doing like chest, arms, (16:28):
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Kevin Tejada: triceps, biceps, back, calves, quad, like, dude. (16:32):
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Speaker2: Come on. (16:37):
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Kevin Tejada: No wonder you think you don't have time. So, I mean, you can train more days (16:38):
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Kevin Tejada: per week doing either of these. (16:41):
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Kevin Tejada: You can train full body every, just change the intensity. You can still train every day if you want to. (16:43):
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Kevin Tejada: Myth number five, beginners should start with splits to learn proper form on each muscle group. (16:50):
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Kevin Tejada: When you learn proper form You're learning it either for an exercise Or a movement (16:55):
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Kevin Tejada: pattern So just because you're learning. (17:00):
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Kevin Tejada: One movement pattern one day It's not going to make it harder for you to learn (17:03):
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Kevin Tejada: Another movement pattern the same day That makes no sense And I will say, (17:07):
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Kevin Tejada: Past all these myths Like I said, if you're a bodybuilder You train for aesthetics (17:12):
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Kevin Tejada: And you really love exercising You need to train five fucking times, (17:17):
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Kevin Tejada: a week. Again, you can change the intensity of the full body stuff. (17:22):
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Kevin Tejada: But again, if your goals are different, split can benefit you, I suppose. (17:27):
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Kevin Tejada: But let's be real. You who's listening, you're not training for that shit. (17:31):
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Kevin Tejada: You're making excuses to not work out because you think it takes too much time. (17:36):
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Kevin Tejada: Your decondition is fucked. Don't even worry about competing right now. (17:40):
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Kevin Tejada: Don't even worry about touching those people who are, you know, (17:43):
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Kevin Tejada: sometimes on roids, who are huge at the gym. Focus on getting your posture not shit first. (17:48):
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Kevin Tejada: Focus on being not scared to take the stairs at the elevators break. (17:53):
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Kevin Tejada: Focus on being able to take all your grocery bags home in one go. (17:58):
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Kevin Tejada: And while you can't out exercise poor nutrition. (18:03):
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Speaker2: If you are more active, (18:08):
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Kevin Tejada: And that means using more of your body at once more frequently, (18:10):
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Kevin Tejada: your body does burn more calories at rest without extra effort from you. (18:13):
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Kevin Tejada: So full body workouts make more sense from that angle as well so to recap unless (18:17):
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Kevin Tejada: you're competing or doing this purely for aesthetics fuck splits hit your whole (18:23):
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Kevin Tejada: body every time all you need to do is focus on the compound movements you want to. (18:27):
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Speaker2: Be super simple (18:31):
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Kevin Tejada: Push pull like thing make it hard three. (18:33):
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Speaker2: To four sets (18:36):
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Kevin Tejada: Reps of whatever is challenging you're good you got some more you got a bit (18:37):
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Kevin Tejada: more time you can hit all the patterns pushing vertically horizontally pulling (18:42):
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Kevin Tejada: vertically horizontally knee dominant hip dominant core stuff if you want i (18:47):
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Kevin Tejada: say ignore core to be honest, (18:52):
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Kevin Tejada: honestly, unless you're a fighter, crunches are a waste of fucking time. (18:55):
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Speaker2: I say fighter, (18:59):
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Kevin Tejada: Because you got to, you know, you got to get up off the floor real quick and (19:00):
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Kevin Tejada: that can help. Of course, that's a really functional movement for that specific thing. (19:02):
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Kevin Tejada: But in general, if you're like, oh man, I want abs, I want to work my core. (19:06):
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Kevin Tejada: Do a heavy ass fucking squat, overhead press, deadlifter, or most other things, even pushups. (19:09):
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Kevin Tejada: Your core is working. If it's not, you're not doing it correctly. (19:15):
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Kevin Tejada: So it's working all the time. (19:18):
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Kevin Tejada: As long as you have a low enough body fat, You will see your abs Calm the fuck (19:20):
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Kevin Tejada: down Okay Yes You care about aesthetics Yet again Do the extra specific shit (19:23):
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Kevin Tejada: Go for it But you probably haven't seen your abs In a couple years So let's (19:28):
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Kevin Tejada: not worry about Oh can I see the, (19:33):
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Kevin Tejada: All six parts of my six pack Gives a shit Focus on Getting into a routine That (19:36):
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Kevin Tejada: actually works If anyone cares Here's my split I wouldn't recommend this To (19:42):
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Kevin Tejada: necessarily everyone But I like to be transparent I work out on, (19:47):
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Kevin Tejada: Tuesday Tuesday, Wednesday, and Friday. (19:51):
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Speaker2: Why do I do this? (19:54):
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Kevin Tejada: Well, because Tuesdays I go into the office for my day job and I like using their facilities. (19:55):
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Kevin Tejada: So doing that and I don't really want to do shit on the weekend. (20:00):
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Kevin Tejada: I mean, if I can't do it for Friday, then I'll do it on Saturday if I have to, but I prefer not to. (20:05):
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Kevin Tejada: And since I do back-to-back Tuesday and Wednesday, one of those days is easier (20:11):
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Kevin Tejada: than the other. So I don't kill myself. But yeah, totally works out. (20:15):
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Kevin Tejada: If something happens and I can't do it one day, can I move it around? (20:19):
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Kevin Tejada: Yeah, because it's three days. I can plop that shit wherever I want. (20:23):
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Kevin Tejada: It's great. I used to do splits back early on, but I stopped that once I learned (20:28):
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Kevin Tejada: about the science of compound movements and barbell lifting. (20:34):
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Kevin Tejada: Nowadays, I don't touch barbells too often, but they're great for compound movements. (20:39):
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Kevin Tejada: Even when I did the splits, I'm pretty sure I still only did it three times (20:45):
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Kevin Tejada: a week. I would do like... (20:48):
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Kevin Tejada: I think one day I would basically do about three to four exercises each for (20:51):
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Kevin Tejada: my chest, triceps, shoulders. (20:56):
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Kevin Tejada: And then another day it would just (20:58):
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Kevin Tejada: be back, biceps. The other day would be quadriceps, hamstrings, calves. (21:00):
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Kevin Tejada: So I'd use a lot of the machines. That was annoying as fuck. (21:07):
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Kevin Tejada: I'd be like, man, I'm on my 12th set of this shit. What the fuck? (21:10):
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Kevin Tejada: For the same group too. So I definitely prefer the full body stuff these days. (21:15):
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Kevin Tejada: I've lived both lives for why he's more enjoyable. (21:19):
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Kevin Tejada: Because then you can mix and match some stuff too. You can do stuff that combines it. (21:23):
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Speaker2: You can do, (21:26):
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Kevin Tejada: You can mix like an overhead press with a squat. You get a couple of dumbbells (21:27):
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Kevin Tejada: that you're going to use for pressing. (21:31):
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Kevin Tejada: You just do two squats, press, two squats, press. (21:32):
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Kevin Tejada: Make sure you don't jump up with the press because you're cheating in that way. (21:36):
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Kevin Tejada: Do the squats separately up here, press, squat, then press. (21:40):
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Kevin Tejada: Don't combine them that way. I mean, do them like in the same thing. (21:46):
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Kevin Tejada: It's almost like a super, super set, really. (21:48):
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Kevin Tejada: But my point is, if you're doing these splits, you're like, oh, (21:51):
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Kevin Tejada: no, I have to separate everything way too much. Have fun with that. (21:53):
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Speaker2: Do you do splits? (21:58):
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Kevin Tejada: Do you want to call me a name, a bad name in the comments? Let me know. (21:59):
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Kevin Tejada: Make sure you subscribe first so I can read your shit talk every week. (22:03):
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Kevin Tejada: And you skip the opening minutes of this and just went straight to the comments (22:09):
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Kevin Tejada: talking shit about, oh, my God, splits are helpful because blah, blah, blah. (22:12):
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Speaker2: You're not going to make it. (22:17):
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Kevin Tejada: All right, see you next time. (22:18):
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Kevin Tejada: out and you might be right, but it's not because you work at a desk all day. (00:31):
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Kevin Tejada: It's because you think you need a five day fucking bodybuilding split to achieve (00:36):
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Kevin Tejada: your weight loss or fitness goal. (00:40):
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Kevin Tejada: Listen, bodybuilders and people who train for aesthetics, they train, (00:43):
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Kevin Tejada: so they have splits, right? (00:46):
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Kevin Tejada: You hit chest on Monday, you do arms the other day, you do legs the other day, you do blah. (00:48):
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Speaker1: Blah, blah, back. (00:54):
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Kevin Tejada: Now, the point of this split is that you hammer those muscle groups so hard (00:56):
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Kevin Tejada: that they need several days, probably a week to recover before you go back and hit them again. (01:02):
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Kevin Tejada: Now, that can make sense for people who are bodybuilding and working for aesthetics. (01:08):
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Kevin Tejada: They want to really, really stress those muscles so they grow more. (01:12):
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Kevin Tejada: Thing is, you're not training to compete. You're training to make sure your (01:16):
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Kevin Tejada: posture isn't dog shit, that you can go up two flights of stairs without wanting (01:20):
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Kevin Tejada: to die and so that you don't need a mobility scooter by the time you're 48. (01:24):
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Kevin Tejada: Don't fucking kid yourself saying I need to train like this because that says (01:29):
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Kevin Tejada: the way to work out. No it fucking isn't. (01:32):
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Kevin Tejada: You can if you want to but you don't need to and you thinking that you need (01:34):
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Kevin Tejada: to go to the gym like you know five six times a week and do all this shit is (01:38):
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Kevin Tejada: why you think you don't have time to work out. You don't need splits. (01:42):
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Kevin Tejada: Let me introduce you to full body sessions. (01:46):
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Kevin Tejada: Now full body workouts, it doesn't mean that you're going to be doing something (01:51):
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Kevin Tejada: for your entire body with each exercise. (01:57):
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Kevin Tejada: There are very few exercises that touch like, you know, nearly every muscle in your body. (02:00):
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Kevin Tejada: There's basically none really, but closest I can think of is a super heavy deadlift (02:05):
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Kevin Tejada: and I guess a super heavy squat too. (02:11):
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Kevin Tejada: You're quite stressed there. (02:13):
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Kevin Tejada: You know, a ridiculously heavy overhead press would be (02:16):
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Kevin Tejada: pretty good too but anyway the full body workout (02:19):
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Kevin Tejada: it's not just an exercise that hits everything it's when you (02:22):
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Kevin Tejada: go to the gym or you have your exercise session at home you are hitting the (02:25):
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Kevin Tejada: major muscle groups all in that one day you're not splitting up your your chest (02:29):
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Kevin Tejada: to one day your arms the other day your back the other day your legs the other (02:34):
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Kevin Tejada: day your butt the other day talking to you women and some men too. (02:39):
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Speaker2: I don't know. Do men have glute days? (02:45):
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Kevin Tejada: I've never heard of that. I'm sure that exists. (02:47):
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Kevin Tejada: But when you do that, you're going to the gym like a million times. (02:50):
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Kevin Tejada: And when you're saying, I don't have time because my job takes forever, then that's a problem. (02:54):
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Kevin Tejada: Here's my favorite part of why I prefer full body workouts. (02:59):
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Kevin Tejada: Let's say you have that split I mentioned before. (03:04):
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Kevin Tejada: You have I don't know glutes. (03:08):
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Speaker1: That's a fairly packed week, (03:17):
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Kevin Tejada: Right? Let's say for whatever reason, you're on a, I don't know, 13 hour flight. (03:18):
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Kevin Tejada: You miss your fucking back day, right? But you still want to hit it, right? (03:23):
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Kevin Tejada: So you push the other days and you barely have room to push. (03:27):
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Kevin Tejada: So you're just basically missing a day there and then you're condensing everything. (03:31):
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Kevin Tejada: So now you're going to do everything else about five days in a row, (03:35):
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Kevin Tejada: unless you want to push your entire schedule over into the future. (03:39):
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Kevin Tejada: It just creates an issue. And God forbid, you know, something happens, (03:42):
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Kevin Tejada: And you can't, you literally can't exercise for like three days, right? You're fucked. (03:47):
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Kevin Tejada: You're behind and you are going to fuck up your schedule. Because you need to (03:53):
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Kevin Tejada: fit in all those fucking five, six days. (03:58):
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Kevin Tejada: So what I like about full body exercise is that, let's say you do full body three times a week. (04:00):
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Kevin Tejada: Full body Monday, full body Wednesday, full body Friday. (04:06):
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Kevin Tejada: Let's say for whatever reason from Thursday into the weekend, (04:09):
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Kevin Tejada: you just literally can't exercise. (04:12):
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Kevin Tejada: When you continue on Monday, guess what? your entire body got working over the week anyway. (04:14):
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Kevin Tejada: With the split, you missed the back day and the schedule was fucked up. Your back missed out. (04:19):
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Kevin Tejada: Your glutes missed out. Whatever it is that you're missing. (04:25):
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Speaker2: When you do full body, (04:29):
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Kevin Tejada: You're hitting all the major muscle groups every time. So everyone gets equal attention. (04:30):
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Kevin Tejada: The frequency may differ, but everyone's getting equal attention weekly, (04:36):
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Kevin Tejada: Which makes you more, you know, symmetrical, more balanced And that's great (04:41):
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Kevin Tejada: Because you don't want to be one of those guys who. (04:46):
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Speaker2: Look like fucking Johnny (04:47):
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Kevin Tejada: Bravo Because all they do is chest, arm, and back stuff And then leg stuff, eh, whatever, (04:48):
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Kevin Tejada: If you do full body, you're not going to have those weird imbalances. (04:55):
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Speaker2: You're going to hit everything. (04:58):
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Kevin Tejada: You're also going to hit that subscribe button. Sorry. Now, how do you do this (05:00):
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Kevin Tejada: and save time with the full body stuff? Focus on movement patterns. (05:05):
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Kevin Tejada: When these guys are doing these splits, right? You're doing the whole day is chest, right? (05:09):
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Kevin Tejada: So they're doing, you know, probably chest press, push-ups, chest flies, all this kind of stuff. (05:15):
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Kevin Tejada: Then they have the arm day, which is doing tricep stuff, probably shoulder stuff (05:20):
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Kevin Tejada: as well. Some people have that as a separate day entirely. (05:25):
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Kevin Tejada: Guess fucking what? Literally everything I just said is called a push. (05:28):
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Kevin Tejada: So instead of splitting all those muscle groups into separate fucking days, (05:33):
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Kevin Tejada: what you can do is choose one, two if you want, whatever. (05:36):
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Kevin Tejada: Very challenging push exercise and you hit all those muscles. (05:41):
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Kevin Tejada: When you do a push-up, you're hitting the chest You're hitting the triceps, (05:46):
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Kevin Tejada: you're hitting the shoulders Hitting your core as well Because you have to stabilize, (05:49):
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Kevin Tejada: Now that's a horizontal push Because it's horizontal from your spine You can (05:55):
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Kevin Tejada: also do a vertical push Which would be like a press Which is also shoulders, (06:00):
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Kevin Tejada: triceps And stuff like that, (06:05):
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Kevin Tejada: So if you focus on these patterns, instead of just muscle groups like that, (06:06):
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Kevin Tejada: you can hit multiple muscle groups per exercise and per day. (06:11):
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Speaker2: Wowzers. (06:17):
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Kevin Tejada: And guess what? When your entire body is stressed per workout, (06:18):
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Kevin Tejada: instead of just muscle group, muscle group, you get used to the soreness much (06:22):
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Kevin Tejada: more easily. It's much more balanced too. So you recover better. (06:27):
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Kevin Tejada: But if you're doing a split where you're absolutely hammering the fuck out of (06:30):
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Kevin Tejada: a muscle group, you're going to be borderline disabled all the time. (06:34):
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Kevin Tejada: You know, two days after you do chest, you're going to be like, chest is sore. (06:39):
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Kevin Tejada: Two days after your back, oh, my back is sore. At any given time, (06:42):
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Kevin Tejada: you're just going to have some muscle group that you overdid it on be annoyingly sore. (06:45):
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Kevin Tejada: And of course, you can build up resistance to this as well. You don't have to (06:51):
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Kevin Tejada: be sore every time you exercise. (06:55):
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Kevin Tejada: But if you're doing a full day for something, you're probably going to stress (06:56):
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Kevin Tejada: it island probably going to be kind of sore but if you work out your entire body every time, (07:00):
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Kevin Tejada: your whole body will get used to (07:05):
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Kevin Tejada: all this you know all this stuff and the (07:07):
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Kevin Tejada: great thing is if you do full body you don't have to do as many days per week (07:10):
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Kevin Tejada: because you don't have to fit every single tiny muscle group you have to go (07:15):
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Kevin Tejada: the whole fucking day for your calves you can go at the absolute minimum i'd (07:17):
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Kevin Tejada: recommend twice a week full body and obviously this has to be challenging for (07:22):
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Kevin Tejada: you can't just do full body stuff and it's like super easy. That's not going to be super helpful. (07:26):
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Kevin Tejada: So when you're doing these big, you know, compound movements, (07:31):
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Kevin Tejada: these movement patterns need to be challenging for you. That's how you get the benefits. (07:34):
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Speaker2: And the results. (07:38):
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Kevin Tejada: You can do it twice a week at absolute minimum. You could do it three, (07:39):
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Kevin Tejada: four, maybe five if you really want to. I wouldn't do that. (07:43):
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Speaker2: But imagine that (07:46):
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Kevin Tejada: You do full body five times a week. You're hitting all your muscle groups, (07:47):
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Kevin Tejada: you know, various intensities five times a week as opposed to the once a week (07:52):
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Kevin Tejada: maybe twice a week if you're doing a split. (07:56):
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Speaker1: So it's, it's, it's a no brainer. (08:00):
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Kevin Tejada: I say, especially if you're strapped for time, you have a lot of flexibility. (08:02):
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Kevin Tejada: I can go twice this week and go on the weekend, do, do twice, (08:06):
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Kevin Tejada: fit it in between lunch hours. (08:10):
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Kevin Tejada: Cause it's not going to take 50 fucking hours to do it. Cause I'm not doing 15 exercises. (08:12):
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Speaker2: For my chest. (08:15):
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Kevin Tejada: All you really gotta do is not a perfect world. You have time to do all this shit. (08:17):
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Kevin Tejada: You do an exercise for horizontal push, vertical push, horizontal pull, vertical pull. (08:22):
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Kevin Tejada: Knee dominant stuff down for your legs, like a squat or lunge, (08:30):
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Kevin Tejada: hip dominant stuff, like a deadlift and core, I guess. (08:34):
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Kevin Tejada: I don't really count core. Cause if you're doing challenging stuff, (08:38):
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Kevin Tejada: otherwise your core is working. (08:41):
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Kevin Tejada: But anyway, in an ideal world, you know, where I used to live in the gym as (08:42):
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Kevin Tejada: a, as a trainer, pretty much, I would, I would do that. (08:46):
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Kevin Tejada: Just one for everything, but strap for time. (08:49):
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Kevin Tejada: What you can do is do push, pull leg thing, make it hard. That's it. (08:52):
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Kevin Tejada: Three to four sets, repetitions, you know, between six to 12, (08:59):
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Kevin Tejada: whatever it is, depending on what weight you're using or how hard it is. (09:04):
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Kevin Tejada: That's it. If you're wondering, hey, but if I only do one, you know, (09:08):
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Kevin Tejada: very challenging push exercise, it's probably going to be horizontal or vertical. So what happens? (09:11):
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Kevin Tejada: Guess what? You're going to go to the gym. You're going to go to the gym again (09:16):
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Kevin Tejada: this week, right? Do the other one the other time. There you go. (09:18):
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Kevin Tejada: Now, let's discredit some myths here. Myth number one, you need to isolate muscle (09:22):
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Kevin Tejada: groups on separate days to grow effectively. (09:27):
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Kevin Tejada: No. If you're a beginner and intermediate, doing a full body routine versus (09:29):
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Kevin Tejada: a split routine, you gain, you have pretty much the same progress. (09:34):
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Kevin Tejada: What matters is the total weekly volume. So I guess if you want to do, (09:38):
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Kevin Tejada: you know, a chest day, whatever it is, if you do more volume in that day than (09:43):
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Kevin Tejada: you would do in like two or three full body days, then sure. (09:49):
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Kevin Tejada: But that's a lot of fucking time and you're going to be really, (09:52):
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Kevin Tejada: really fucked up in the chest the rest of the week. (09:56):
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Kevin Tejada: So I just recommend doing the full body. It's just the more sustainable. (09:59):
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Kevin Tejada: That's for me though. That's what I think. (10:03):
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Speaker2: And a higher (10:05):
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Kevin Tejada: Training frequency actually helps with muscle growth a lot. You're hitting the (10:06):
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Kevin Tejada: same muscles multiple times per week instead of just once. (10:10):
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Kevin Tejada: Super helpful. So you actually get more frequency and your body likes that because (10:14):
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Kevin Tejada: it takes a bit of time for your body to recover. (10:18):
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Kevin Tejada: Like what is it 36 I think or 48 hours (10:20):
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Kevin Tejada: to about 72 hours so if you work out (10:23):
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Kevin Tejada: kind of you know every other day or every (10:26):
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Kevin Tejada: two to three days whatever it is your body (10:29):
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Kevin Tejada: is is is recovered enough and it's ready to be stressed so if you can hit that (10:32):
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Kevin Tejada: frequency with your whole body every time that's fucking awesome myth number (10:37):
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Kevin Tejada: two split routines allow for better recovery because you're only hitting each (10:41):
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Kevin Tejada: muscle group once per week as i mentioned before your muscles do not you only, (10:45):
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Kevin Tejada: train in a split the whole point of training in a split like that is if you're (10:52):
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Kevin Tejada: going to absolutely fucking murder your muscles to the point where you need (10:56):
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Kevin Tejada: a an entire week to recover just because you're spending the whole fucking day the whole session just. (10:59):
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Speaker2: Killing it but if you (11:05):
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Kevin Tejada: Spread the stress multiple times a week, (11:06):
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Kevin Tejada: You're going to recover better, actually. You'll be less sore. (11:11):
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Kevin Tejada: Myth number three, full body workouts take too long. I'd be in the gym for two hours. (11:16):
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Kevin Tejada: Not really. Like I said, very challenging push, very challenging pull, (11:20):
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Kevin Tejada: very challenging leg thing. (11:25):
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Kevin Tejada: Then get out. That's it. (11:27):
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Kevin Tejada: Yeah, if you want to take your entire split, you know, all those, (11:29):
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Kevin Tejada: the chest, the arm, the calf, the glute, the leg, you want to put that all into one full body session. (11:35):
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Kevin Tejada: Nah, yeah, that'll take a bit, obviously. But the point of not doing the splits (11:41):
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Kevin Tejada: is to not split up all that stress to begin with. Do compound movements. (11:46):
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Kevin Tejada: So I'm saying do push. I'm saying do something like push, overhead press, (11:52):
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Kevin Tejada: something like that, where a lot of your muscles are working to make that movement. (11:56):
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Kevin Tejada: When I say do a hard leg thing, I don't mean calf raises. That's very specific (12:03):
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Kevin Tejada: for your calves. I mean do like a fucking squat, do lunges. (12:07):
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Kevin Tejada: So you focus on that, you can be done definitely under an hour in the gym. (12:11):
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Kevin Tejada: If you like to superset, you do two exercises and then you break, (12:16):
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Kevin Tejada: two exercises, then you break, two exercises, then you break. (12:21):
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Kevin Tejada: Instead of one exercise, break, one exercise, break, and then you split that (12:24):
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Kevin Tejada: up into like three or whatever. (12:26):
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Kevin Tejada: So if you superset it, you can actually be done a bit faster. (12:29):
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Kevin Tejada: And when you superset, don't choose muscles that overlap. (12:32):
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Kevin Tejada: But if you're focusing on the patterns, you're probably doing just one for each (12:35):
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Kevin Tejada: pattern. So they're almost definitely not going to overlap. (12:40):
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Kevin Tejada: What I'm saying is hypothetically, if you want to get in all the movement patterns, (12:43):
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Kevin Tejada: I'm talking like horizontal and vertical push, for example, (12:49):
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Kevin Tejada: I would not recommend doing a superset of like, oh, I'm doing pushups and I (12:53):
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Kevin Tejada: switch right to overhead press and then I rest. I wouldn't do that. (12:57):
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Kevin Tejada: That's going to be stressful as fuck. I mean, you can, but I wouldn't do that. (13:02):
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Kevin Tejada: I would do something like pull-ups. (13:05):
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Kevin Tejada: At the power rack. You do squats. And in between you do pull-ups. (13:09):
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Kevin Tejada: Now it might be challenging. Doing pull-ups there. Because the barbell is going (13:13):
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Kevin Tejada: to be there. Rubbing against your balls. Which is not fun. (13:16):
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Kevin Tejada: So what you can do. If you're taller than me. Which you probably are. Your average height. (13:19):
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Kevin Tejada: Do squats. And then for the pull-ups. (13:25):
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Speaker1: Grab the barbell itself, (13:28):
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Speaker2: Get yourself under it, (13:30):
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Kevin Tejada: Tuck your legs up, put your knees up towards your stomach, your chest, (13:32):
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Kevin Tejada: and do pull-ups that way. (13:36):
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Kevin Tejada: That way, it's a bit challenging, and you don't have to jump up on the power (13:37):
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Kevin Tejada: rack over there, do pull-ups rubbing your balls against the barbell. (13:42):
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Speaker2: That's one way (13:46):
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Kevin Tejada: To do it, or squats and push-ups, whatever. They don't really interfere too (13:46):
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Kevin Tejada: much in terms of muscle overlap for this kind of resistance, so I'd recommend that. (13:50):
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Kevin Tejada: If you get that done like i said with supersets (13:56):
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Kevin Tejada: you can be done yeah not counting changing (14:00):
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Kevin Tejada: and if you want to warm up be done like half an hour or so if you want i i i (14:03):
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Kevin Tejada: take less than an hour almost every time in the gym unless i'm really like hmm (14:08):
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Kevin Tejada: what shall i work on today in addition to the movement patterns i'm working (14:13):
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Kevin Tejada: on dragon squats single arm pull-ups still working on the grip there, stuff like that. (14:18):
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Kevin Tejada: So sometimes I think, hmm, when, well, what point should I add those extra things in? (14:23):
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Kevin Tejada: So sometimes it takes me a bit extra trying to do that, but always pretty much always under an hour. (14:28):
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Kevin Tejada: If you want to go in and out with an exact plan, you can, you can be done in like 40, 30 minutes. (14:34):
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Kevin Tejada: Let's say that's three times a week, right? 40 minutes times three, (14:39):
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Kevin Tejada: 120 minutes is two hours. Cool. (14:43):
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Kevin Tejada: Let's just say an hour, right? Fuck it. Three hours, right? Three hours. (14:46):
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Kevin Tejada: Let's to say that compared to if you're going to the gym five or (14:49):
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Kevin Tejada: six times to hit your fucking muscle group up (14:53):
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Kevin Tejada: the ass most people who do that they're going to spend (14:56):
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Kevin Tejada: like an hour there maybe 40 minutes or so anyway so you're spending you're you're (14:59):
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Kevin Tejada: going to save at least two hours if you switch to doing full body instead of (15:04):
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Kevin Tejada: splits pretty much that myth number four splits are better for fat loss because (15:07):
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Kevin Tejada: you can train more days per week you might be training more days per week but you're. (15:12):
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Kevin Tejada: What you're training is not going to be the same as if you're doing full body. (15:18):
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Kevin Tejada: If you're stressing your entire body, as you do throughout life, (15:21):
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Kevin Tejada: because that's how you live with your whole body, not one chest at a time, (15:25):
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Kevin Tejada: one leg at a time. Like, imagine... (15:29):
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Kevin Tejada: This is an example I like to use. Imagine you went to a gym, (15:32):
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Kevin Tejada: you did exercise, you're doing full body, right? (15:36):
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Kevin Tejada: It kind of mirrors what you do in real life. You use your entire body, right? (15:38):
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Kevin Tejada: If you go to a gym, you're doing splits. (15:41):
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Kevin Tejada: Like, oh, I'm on, today's back day, right? I'm only doing certain kinds of pulls. (15:45):
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Kevin Tejada: Imagine you did that in real life. You go to a door, I'm only opening doors (15:51):
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Kevin Tejada: today by pulling them open. I can't, you know, close doors. (15:55):
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Kevin Tejada: I can't shut my car door. That requires pushing. I'm not doing that today. Can you imagine that? (15:58):
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Kevin Tejada: Now, I will say the only split, like somewhat and respect a bit, (16:03):
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Kevin Tejada: is if you do it by movement pattern. (16:09):
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Kevin Tejada: Like you have a one day for push, one day for pull, one day for pull, (16:12):
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Kevin Tejada: one day for legs. It's still the same issue, though. (16:16):
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Kevin Tejada: You're working on a fraction of your body. (16:20):
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Speaker1: When you can just work (16:21):
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Kevin Tejada: On basically everything every time. But that one, if someone has that, I'm like, all right. (16:22):
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Kevin Tejada: Okay, whatever, I guess. But if you're doing like chest, arms, (16:28):
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Kevin Tejada: triceps, biceps, back, calves, quad, like, dude. (16:32):
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Speaker2: Come on. (16:37):
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Kevin Tejada: No wonder you think you don't have time. So, I mean, you can train more days (16:38):
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Kevin Tejada: per week doing either of these. (16:41):
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Kevin Tejada: You can train full body every, just change the intensity. You can still train every day if you want to. (16:43):
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Kevin Tejada: Myth number five, beginners should start with splits to learn proper form on each muscle group. (16:50):
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Kevin Tejada: When you learn proper form You're learning it either for an exercise Or a movement (16:55):
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Kevin Tejada: pattern So just because you're learning. (17:00):
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Kevin Tejada: One movement pattern one day It's not going to make it harder for you to learn (17:03):
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Kevin Tejada: Another movement pattern the same day That makes no sense And I will say, (17:07):
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Kevin Tejada: Past all these myths Like I said, if you're a bodybuilder You train for aesthetics (17:12):
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Kevin Tejada: And you really love exercising You need to train five fucking times, (17:17):
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Kevin Tejada: a week. Again, you can change the intensity of the full body stuff. (17:22):
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Kevin Tejada: But again, if your goals are different, split can benefit you, I suppose. (17:27):
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Kevin Tejada: But let's be real. You who's listening, you're not training for that shit. (17:31):
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Kevin Tejada: You're making excuses to not work out because you think it takes too much time. (17:36):
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Kevin Tejada: Your decondition is fucked. Don't even worry about competing right now. (17:40):
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Kevin Tejada: Don't even worry about touching those people who are, you know, (17:43):
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Kevin Tejada: sometimes on roids, who are huge at the gym. Focus on getting your posture not shit first. (17:48):
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Kevin Tejada: Focus on being not scared to take the stairs at the elevators break. (17:53):
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Kevin Tejada: Focus on being able to take all your grocery bags home in one go. (17:58):
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Kevin Tejada: And while you can't out exercise poor nutrition. (18:03):
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Speaker2: If you are more active, (18:08):
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Kevin Tejada: And that means using more of your body at once more frequently, (18:10):
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Kevin Tejada: your body does burn more calories at rest without extra effort from you. (18:13):
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Kevin Tejada: So full body workouts make more sense from that angle as well so to recap unless (18:17):
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Kevin Tejada: you're competing or doing this purely for aesthetics fuck splits hit your whole (18:23):
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Kevin Tejada: body every time all you need to do is focus on the compound movements you want to. (18:27):
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Speaker2: Be super simple (18:31):
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Kevin Tejada: Push pull like thing make it hard three. (18:33):
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Speaker2: To four sets (18:36):
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Kevin Tejada: Reps of whatever is challenging you're good you got some more you got a bit (18:37):
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Kevin Tejada: more time you can hit all the patterns pushing vertically horizontally pulling (18:42):
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Kevin Tejada: vertically horizontally knee dominant hip dominant core stuff if you want i (18:47):
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Kevin Tejada: say ignore core to be honest, (18:52):
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Kevin Tejada: honestly, unless you're a fighter, crunches are a waste of fucking time. (18:55):
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Speaker2: I say fighter, (18:59):
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Kevin Tejada: Because you got to, you know, you got to get up off the floor real quick and (19:00):
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Kevin Tejada: that can help. Of course, that's a really functional movement for that specific thing. (19:02):
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Kevin Tejada: But in general, if you're like, oh man, I want abs, I want to work my core. (19:06):
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Kevin Tejada: Do a heavy ass fucking squat, overhead press, deadlifter, or most other things, even pushups. (19:09):
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Kevin Tejada: Your core is working. If it's not, you're not doing it correctly. (19:15):
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Kevin Tejada: So it's working all the time. (19:18):
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Kevin Tejada: As long as you have a low enough body fat, You will see your abs Calm the fuck (19:20):
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Kevin Tejada: down Okay Yes You care about aesthetics Yet again Do the extra specific shit (19:23):
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Kevin Tejada: Go for it But you probably haven't seen your abs In a couple years So let's (19:28):
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Kevin Tejada: not worry about Oh can I see the, (19:33):
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Kevin Tejada: All six parts of my six pack Gives a shit Focus on Getting into a routine That (19:36):
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Kevin Tejada: actually works If anyone cares Here's my split I wouldn't recommend this To (19:42):
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Kevin Tejada: necessarily everyone But I like to be transparent I work out on, (19:47):
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Kevin Tejada: Tuesday Tuesday, Wednesday, and Friday. (19:51):
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Speaker2: Why do I do this? (19:54):
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Kevin Tejada: Well, because Tuesdays I go into the office for my day job and I like using their facilities. (19:55):
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Kevin Tejada: So doing that and I don't really want to do shit on the weekend. (20:00):
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Kevin Tejada: I mean, if I can't do it for Friday, then I'll do it on Saturday if I have to, but I prefer not to. (20:05):
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Kevin Tejada: And since I do back-to-back Tuesday and Wednesday, one of those days is easier (20:11):
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Kevin Tejada: than the other. So I don't kill myself. But yeah, totally works out. (20:15):
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Kevin Tejada: If something happens and I can't do it one day, can I move it around? (20:19):
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Kevin Tejada: Yeah, because it's three days. I can plop that shit wherever I want. (20:23):
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Kevin Tejada: It's great. I used to do splits back early on, but I stopped that once I learned (20:28):
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Kevin Tejada: about the science of compound movements and barbell lifting. (20:34):
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Kevin Tejada: Nowadays, I don't touch barbells too often, but they're great for compound movements. (20:39):
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Kevin Tejada: Even when I did the splits, I'm pretty sure I still only did it three times (20:45):
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Kevin Tejada: a week. I would do like... (20:48):
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Kevin Tejada: I think one day I would basically do about three to four exercises each for (20:51):
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Kevin Tejada: my chest, triceps, shoulders. (20:56):
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Kevin Tejada: And then another day it would just (20:58):
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Kevin Tejada: be back, biceps. The other day would be quadriceps, hamstrings, calves. (21:00):
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Kevin Tejada: So I'd use a lot of the machines. That was annoying as fuck. (21:07):
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Kevin Tejada: I'd be like, man, I'm on my 12th set of this shit. What the fuck? (21:10):
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Kevin Tejada: For the same group too. So I definitely prefer the full body stuff these days. (21:15):
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Kevin Tejada: I've lived both lives for why he's more enjoyable. (21:19):
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Kevin Tejada: Because then you can mix and match some stuff too. You can do stuff that combines it. (21:23):
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Speaker2: You can do, (21:26):
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Kevin Tejada: You can mix like an overhead press with a squat. You get a couple of dumbbells (21:27):
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Kevin Tejada: that you're going to use for pressing. (21:31):
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Kevin Tejada: You just do two squats, press, two squats, press. (21:32):
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Kevin Tejada: Make sure you don't jump up with the press because you're cheating in that way. (21:36):
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Kevin Tejada: Do the squats separately up here, press, squat, then press. (21:40):
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Kevin Tejada: Don't combine them that way. I mean, do them like in the same thing. (21:46):
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Kevin Tejada: It's almost like a super, super set, really. (21:48):
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Kevin Tejada: But my point is, if you're doing these splits, you're like, oh, (21:51):
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Kevin Tejada: no, I have to separate everything way too much. Have fun with that. (21:53):
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Speaker2: Do you do splits? (21:58):
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Kevin Tejada: Do you want to call me a name, a bad name in the comments? Let me know. (21:59):
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Kevin Tejada: Make sure you subscribe first so I can read your shit talk every week. (22:03):
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Kevin Tejada: And you skip the opening minutes of this and just went straight to the comments (22:09):
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Kevin Tejada: talking shit about, oh, my God, splits are helpful because blah, blah, blah. (22:12):
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Speaker2: You're not going to make it. (22:17):
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Kevin Tejada: All right, see you next time. (22:18):
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