2973: Full Body vs Split, Low Reps vs High Reps and Every Other Fitness Debate Settled

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In this episode the guys break down the classic fitness this-or-that debates — cardio before or after lifting for fat loss, fasted vs non-fasted training, small vs big meals, low rep vs high rep, fast reps vs slow reps, and full body vs split programs. They also get into Paleovalley's new pumpkin bone broth, Crocs and the ongoing footwear debate, what happens to female competitors' hair during prep, new data on PDE5 inhibitors and cardiovascular longevity, how positive vs negative thought patterns physically change neural pathways, Sal using Ketone IQ during his cut to extend his energy window, and the Porsche Experience driving event. Then they answer questions from Instagram on keeping the same routine for a year, whether a calorie surplus is needed above 20% body fat, transitioning from box squats to back squats with knee pain, and myo-reps and how to use them correctly.
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0:00 intro
2:39 Cardio before or after lifting
5:58 Meal frequency debate
12:20 Low reps vs. high reps
13:32 Slow reps vs. fast reps
16:29 Full body vs. split training
30:41 Cialis longevity and health data
34:58 Neuroscience of negative vs. positive thoughts
57:49 Q&A: Can a beginner run the same program for a year
59:19 Q&A: Do you need a surplus above 20% body fat
1:01:49 Q&A: Box squats to back squats, ankle mobility fix
1:03:27 Q&A: Myoreps and intensity techniques