Workout Splits Explained: PPL, Upper/Lower & Bro Split

Workout Splits Explained: PPL, Upper/Lower & Bro Split

Welcome back to The Boys Who Get It Podcast with hosts MP, Dwayne (DJ), and Christian (CJ). This week, the boys break down one of the most common questions beginners ask when starting the gym: what workout split should you follow? They explain the most popular training splits, discuss the pros and cons of each, and share the mistakes they made when they first started lifting so you don't have to. Along the way, the conversation also takes a detour into gym fashion, embarrassing workout outfits, sneaker culture, and why looking good can sometimes help you feel more confident in the gym. QUESTIONS ANSWERED WHAT IS A WORKOUT SPLIT? MP, Dwayne, and Christian explain exactly what a workout split is and why having a structured training plan is better than walking into the gym without a clear direction. They discuss how your split should reflect your schedule, goals, recovery, and training experience rather than copying someone else's routine. WHICH WORKOUT SPLIT IS BEST FOR BEGINNERS? The guys compare some of the most popular workout splits, including full body routines, upper/lower splits, Push Pull Legs (PPL), and the traditional bro split. They explain why beginners don't need complicated programs and why consistency matters far more than finding the "perfect" split. IS THE BRO SPLIT STILL WORTH DOING? The boys discuss why so many people start with the classic bro split and whether training one muscle group per day is actually the most effective approach. They explain why training frequency, recovery, and available time often make other splits a better option for most lifters. WHO THIS EPISODE IS FOR This episode is perfect for: * Beginners trying to choose their first workout split * Anyone confused by Push Pull Legs, Upper/Lower, or Bro Splits * People returning to the gym after time away * Busy professionals trying to fit workouts around their schedule * Gym-goers wondering how often they should train each muscle group EPISODE CHAPTERS 00:00 – Intro 01:00 – Our Most Embarrassing Gym Fits 05:40 – What Is a Workout Split? 06:40 – Choosing a Split Based on Your Schedule 08:00 – Why Your Goals Matter 10:00 – The Guys’ Favorite Splits 12:20 – What Is a Bro Split? 16:30 – Which Workout Split Is Best for Beginners? 17:30 – Beginner Mistakes We've Learned From 19:00 – General Advice for Building a Split 25:00 – The Myth of High Volume 29:00 – Final Thoughts and Outro #gympodcast #workoutsplit #fitnesspodcast #gym #beginnerfitness

Science Based Lifting: Fact or Fiction?

Welcome back to The Boys Who Get It Podcast with hosts MP, Dwayne (DJ), and Christian (CJ). In this episode, the boys explore science based lifting, the different meanings ascribed to it, and the way in which it has impacted the fitness space. They look at the messaging from specific influencers from Sam Sulek to Jeff Nippard, and reveal their opinions on what science based lifting has done to the fitness space.  The guys also touch on why there isn't one "perfect" workout for everyone and explain why finding exercises that suit your own body is often more valuable than blindly copying your favourite fitness influencers. QUESTIONS ANSWERED WHAT IS SCIENCE-BASED LIFTING? For many, Science Based Lifting conjures up images of high schoolers doing Keenan Flaps at Planet Fitness. Though for others this prompts an image of Jeff Nippard applying scientific principles to common misconception. However as MP points out, all gym-goers are science based lifters, because muscle growth through weight training is founded on scientific principles. DOES PROGRESSIVE OVERLOAD REALLY BUILD MUSCLE? Progressive overload is often presented as the key to muscle growth, but as Christian (CJ for the intro) explains, it’s the adaptation, rather than the causation of muscle growth.  IS MIND-MUSCLE CONNECTION IMPORTANT? The guys take a look at whether consciously feeling a muscle working leads to better results. Even though there is disparity between different workouts, and chasing the pump can increase enthusiasm for going to the gym, it’s important to remind yourself that just because you can’t feel the pump, doesn’t mean you worked out incorrectly. WHO THIS EPISODE IS FOR * Beginners wanting to understand science-based lifting * Gym-goers overwhelmed by conflicting fitness advice online * Anyone looking to optimise their training without overcomplicating it EPISODE CHAPTERS 00:33 – What Is Science-Based Lifting? 01:24 – Love Island Catch-Up 06:00 – What Science-Based Training Actually Means 10:30 – Progressive Overload Explained 15:00 – Why "Optimal" Exercises Aren't Always Best 20:45 – Mind-Muscle Connection: Fact or Fiction? 24:30 – Does Muscle Soreness Mean You Had a Good Workout? 28:30 – Recovery, Individual Differences & Training Smarter 30:40 – Final Thoughts on Science-Based Lifting 31:20 – Progressive Overload Misconceptions 32:10 – Closing Thoughts #gympodcast #fitnesspodcast #sciencebasedlifting FOLLOW & SUBSCRIBE If you enjoyed this episode: * Subscribe for future episodes * Leave a review * Share this episode with a friend * Watch the full video version on YouTube for the full experience Welcome to the community.

Bulking, Meal Prep & Finding the Energy to Work Out

Welcome back to The Boys Who Get It Podcast with hosts MP, Dwayne, and Christian. Picking up from last week’s episode, the guys dive into more of the questions people have about fitness, nutrition, and building sustainable gym habits. This episode covers whether dirty bulking is necessary, how to approach meal prep without overcomplicating things, and one of the most relatable fitness struggles out there: finding the energy to work out after a long day at work. QUESTIONS ANSWERED HOW SHOULD YOU BULK? Christian, Dwayne, and MP share their personal experiences with bulking and discuss what they'd do differently if they were starting again today. They break down the difference between bulking and cutting, why eating everything in sight usually backfires, and why a modest calorie surplus is often the smarter approach. The conversation also touches on tracking macros, paying attention to micronutrients, and the value of regular blood work as you get older. WHAT SHOULD YOU LOOK FOR WHEN FOOD SHOPPING AND MEAL PREPPING? The guys compare how they approach food shopping now versus their college days and discuss the rise of protein marketing. They explain why many "high-protein" products aren't always as impressive as the packaging suggests and share practical strategies for keeping nutrition simple.  HOW DO YOU FIND THE ENERGY TO WORK OUT AFTER A 9-TO-5? Inspired by a post on r/beginnerfitness, the guys tackle the challenge of staying consistent after work when all you want to do is sit on the couch. Dwayne shares why going straight from the office to the gym works best for him and how shifting more workouts to the weekend helped when he started working from home. MP discusses why two sessions per week is a great starting point, how he uses pre-workout as a commitment tool, and why being realistic with yourself is often the key to long-term consistency. WHO THIS EPISODE IS FOR This episode is perfect for: * Anyone considering a bulk for the first time * People who have experienced the consequences of a dirty bulk * Beginners trying to figure out grocery shopping and meal prep * Anyone overwhelmed by protein marketing and supplement culture * Working professionals struggling to stay consistent with the gym * People working from home who find it difficult to stay active * Listeners looking for honest, experience-based fitness advice EPISODE CHAPTERS 00:00 - Intro & Picking Up From Part 1 01:02 - Do You Really Need to Bulk? 02:28 - Bulking vs Cutting Explained 04:45 - Dirty Bulks, Calorie Surpluses & Lessons Learned 08:30 - Tracking Macros, Micronutrients & Health Markers 13:06 - Food Shopping & What to Look For 15:45 - The Protein Marketing Problem 17:50 - Meal Prep & Keeping Nutrition Simple 19:08 - How Do You Find the Energy to Work Out After a 9-to-5? 21:45 - Packing Your Gym Bag & Building Better Habits 23:20 - Working From Home vs Going Into The Office 25:40 - Weekend Training, Morning Sessions & Staying Consistent 28:10 - Using Pre-Workout as a Commitment Tool 31:00 - Final Thoughts & Outro FOLLOW & SUBSCRIBE If you enjoyed this episode: * Subscribe for future episodes * Leave a review * Share this episode with a friend * Watch the full video version on YouTube for the full experience Welcome to the community.

The Rise of Gym Culture: Social Media, Run Clubs & Fitness Trends

Welcome back to The Boys Who Get It Podcast with hosts MP, Dwayne, and Christian. In this episode, the boys explore the rise of modern gym culture and why fitness has become such a dominant part of everyday life. From the impact of social media and gym influencers to the growing popularity of run clubs, fitness communities, and niche training styles, the conversation looks at how gym culture has evolved over the last decade. The guys also discuss the positives and negatives that come with fitness becoming mainstream, including the sense of community it creates, the pressure social media can bring, and how people can find the right fitness environment for their own goals. QUESTIONS ANSWERED WHY HAS GYM CULTURE BECOME SO POPULAR? MP, Christian, and Dwayne discuss the explosion of fitness culture following COVID-19 and the role social media has played in encouraging more people to get active. They explore how gym content, fitness influencers, and online communities have changed the way people approach health and exercise. WHAT ARE THE BEST AND WORST GYM TRENDS? The conversation begins with a light-hearted discussion about gym trends the guys wish would disappear, including pajama bottoms in the gym, dry scooping pre-workout, and other habits that have become increasingly common in fitness spaces. HAS SOCIAL MEDIA IMPROVED FITNESS? The boys examine both sides of social media's influence on fitness. While it has made information more accessible and encouraged millions of people to start exercising, they also discuss the rise of misinformation, performative fitness content, and some of the toxic attitudes that can emerge online. n just running. They also discuss the costs, culture, and social dynamics surrounding the trend. WHO THIS EPISODE IS FOR * Anyone interested in fitness culture and gym trends * New gym-goers trying to understand the fitness world * People curious about the impact of social media on health and fitness EPISODE CHAPTERS 00:33 - Welcome Back & Why Gym Culture Is Booming 01:32 - Least Favourite Gym Trends 03:35 - Dry Scooping Pre-Workout? 05:15 - Reading Books Between Sets & Performative Fitness 07:15 - Why Fitness Has Become Mainstream 09:28 - Social Media, Influencers & The COVID Effect 12:05 - The Community Side of Fitness 18:05 - Fitness Trends That Have Improved the Industry 21:20 - CrossFit, Bodybuilding & Finding Your Community 25:40 - The Rise of Run Clubs 32:55 - Final Thoughts & Advice for Beginners #gympodcast #fitnesspodcast #gymculture

Creatine, Daily Steps & The Unhinged Things People Do In The Gym

Welcome back to the ‘Boys Who Get It Podcast’ with hosts MP, Dwayne, and Christian. In this episode, the guys answer some of the most common fitness questions they see online and hear from listeners. From whether creatine is actually worth taking to the obsession with hitting 10,000 steps a day, the conversation cuts through fitness misinformation and focuses on practical advice that everyday gym-goers can use. They discuss the science behind creatine supplementation, how to approach cardio and daily movement without becoming obsessed with arbitrary numbers, and why consistency matters more than fitness trends. Questions Answered Is Creatine Actually Worth Taking? The guys break down one of the most researched supplements in fitness, discussing what creatine does, who can benefit from it, how long it takes to work, and whether loading phases are necessary. How Should You Take Creatine? The conversation explores dosage recommendations, common mistakes beginners make, potential side effects, and practical ways to build creatine into your daily routine. Do You Really Need 10,000 Steps Per Day? The hosts discuss the origins of the popular step-count goal and whether people should focus on hitting a specific number or simply becoming more active overall. What's The Best Way To Get More Daily Movement? From dog walks and sports to treadmill sessions and lifestyle habits, the guys share realistic strategies for increasing activity levels without feeling overwhelmed. Are Fitness Trackers And Step Counts Accurate? The episode explores the limitations of step-tracking technology and why fitness progress should never be judged by a single metric. Chapters 00:00 [https://www.youtube.com/watch?v=Fdi4L-SuAk4] - Intro & Listener Question 01:20 [https://www.youtube.com/watch?v=Fdi4L-SuAk4&t=80s] - Creatine Explained 04:50 [https://www.youtube.com/watch?v=Fdi4L-SuAk4&t=290s] - Benefits, Dosage & Common Misconceptions 09:45 [https://www.youtube.com/watch?v=Fdi4L-SuAk4&t=585s] - Loading Phases & Supplement Advice 14:40 [https://www.youtube.com/watch?v=Fdi4L-SuAk4&t=880s] - How Do I Get More Daily Steps? 18:20 [https://www.youtube.com/watch?v=Fdi4L-SuAk4&t=1100s] - Is 10,000 Steps Really Necessary? 22:30 [https://www.youtube.com/watch?v=Fdi4L-SuAk4&t=1350s] - Daily Activity, Walking & Fat Loss 27:00 [https://www.youtube.com/watch?v=Fdi4L-SuAk4&t=1620s] - The Most Unhinged Things We've Seen In The Gym 34:40 [https://www.youtube.com/watch?v=Fdi4L-SuAk4&t=2080s] - Outro