Questions

Why you shouldn’t eat whatever you want.

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Question comes in from a reader after my email about Roger Federer’s diet yesterday:

“If Roger Federer is doing this diet, how can it be bad? He’s been at the top of his game for decades, so clearly it’s not a problem.”

You are absolutely right.

He has been at the top of his game for decades, and his diet is clearly working…

But here’s what you have to understand.

Roger Federer is a top level athlete. When he eats ‘whatever he wants’ that is still healthier than 99% of people. He’s basically eating clean 95% of the time because he WANTS to. Because that’s the food he enjoys. (Probably because it makes him feel good.)

You and Roger Federer are not the same.

You are probably more like me. A normal average dude who wants to get a sixpack and some big biceps. And if you’re like me, when you ‘eat whatever you want’ you eat pizza, chocolate, and ice cream all day.

So ‘eat whatever you want‘ AKA ‘If It Fits Your Macro’s‘ is TERRIBLE advice for you.

Because it’s going to make you fat.

And that’s why I would 1 never follow this approach myself, and 2 never teach it to any of my clients. Because I care about your health more than your looks. (Even if you don’t.)

Like I said yesterday,

My program will make you a lot sexier, and that’s still the main goal, but I couldn’t live with myself if you had to get there while ruining your health in the process.

If you don’t care about your health, my program is not for you.

Frankly, my emails are not for you. So you should probably unsubscribe right now.

If you do, however…

And you want to not only be healthier, but also become sexier while doing so?

Then my program is for you.

Spots are opening up on the 1st of Februari. So get on the waitlist while you still can.

Send me a reply if you want on.

Victor Vandermoere

Should you only workout one muscle group per workout day?

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This is a question I read while scrolling through Quora.

And since this is a newsletter about fitness & bodybuilding called ‘The Bro Split’ and a ‘bro split’ is a workout split where you train one muscle group per workout…

I thought It might be a good idea to answer that question in an email.

Because -despite my newsletter literally being called ‘the bro split’- I never recommend actually doing a bro split to anyone. Ever. 

Here’s why: 

There’s simply too many muscles in your body to train them all individually and fit them inside a week. (Believe me, I tried) Also, even if you manage to fit them all in one week, that also means you’re only training them once every week. Sure, you do more sets on a given day than you would normally do when using a different training split. But then you’re waiting a whole 7 days before you stimulate those muscles again. 

More, 

Doing more sets in one workout isn’t necessarily better. In fact, it’s less effective than dividing them throughout 2 days instead. 

Example: 

Let’s say you’re doing a bro split and training chest: You do 5 exercises, 3 sets of every exercise. And then you take a whole week before you train your chest again. That means you do 15 sets of chest (per week). 

Now let’s take a PPL split: 

Day 1, you do 2 exercises for the chest, 3 sets each. Day 2, you do another 2 exercises, 3 sets each. That’s 12 set’s total. 

Now, that means Bro split wins, right? Because more volume means more gains, right? 

Not exactly. 

Because here’s the thing: by the time you’ve done your first 2 exercises -if you do them properly- your chest is chattered. And now you need to do another 3 exercises (with diminishing returns, because you get progressively more tired with each set) with your muscles at maybe 50-60% capacity. 

Now, by dividing those exercises over 2 days, you get 2-3 days of rest in between, therefore making you able to do all 4 of those exercises at full capacity. 

So, which scenario do you think is best for your gains? 

Another reason I wouldn’t recommend a bro split to anyone ever is: 

You have to train… Every. Single. Day. Now, unless you’re a professional bodybuilder, there’s absolutely not a single reason why you should do that. 

Look, if you have the time, if you don’t have anything better to do, if you don’t care about ‘optimal’, and if you’re just having a buttload of fun and you LOVE a good bro split with the bro’s. By all means, do one. 

But if you’re anything like me, and you like weightlifting but don’t want to make it your entire life…

There’s better ways to train. 

My Aesthetic Physique program for example. Where I personally help you to build a lean, attractive, and Hollywood-worthy physique in the fastests, most efficient way possible.

If you’re interested, send me a reply. 

Victor Vandermoere