Welcome back to The Boys Who Get It Podcast with hosts MP, Dwayne (DJ), and Christian (CJ).

In this episode, the boys tackle one of the most opinionated topics in fitness: the most overrated gym exercises. Drawing on their combined 30 years of lifting experience, they break down the exercises they believe are holding people back, explain why they think they're overused, and recommend better alternatives for building muscle more efficiently.

Before diving into the fitness discussion, the guys also recap the latest Love Island finale before shifting gears into practical, no-nonsense gym advice. Whether you're new to training or looking to optimise your workouts, this episode is packed with honest opinions and actionable takeaways.

The boys kick things off by discussing chest training and explain why some popular pressing and fly variations aren't as effective as many people believe. They talk about common technique mistakes, poor range of motion, and why choosing exercises that provide better stability and muscle tension can lead to better hypertrophy.

MP, Dwayne, and Christian discuss several rowing movements that they believe are often performed incorrectly. They explain why loading heavy dumbbells doesn't always equal better results and recommend more stable alternatives that allow you to focus on training your back rather than simply moving weight.

The conversation moves into arm training, where the hosts debate the value of concentration curls. They discuss the limitations of the exercise, why many people rely on it unnecessarily, and which bicep movements they feel provide more consistent muscle growth.

The guys share their thoughts on popular squat variations, including the king squat and other movements they rarely programme. They explain why some exercises become limited by grip strength or balance before the target muscles are challenged and offer alternatives that are easier to progressively overload.

Throughout the episode, the hosts emphasise that there are very few "bad" exercises. Instead, they encourage listeners to choose movements that match their goals, allow for progressive overload, and can be performed consistently with good technique.

This episode is perfect for:

• Anyone looking to build muscle more efficiently
• Beginner and intermediate gym-goers
• Lifters wondering if they're wasting time on certain exercises
• People looking to improve their exercise selection
• Anyone following a hypertrophy-focused training style
• Fitness enthusiasts who enjoy discussing gym myths and hot takes

00:32 – Intro

01:18 – Episode Disclaimer: Most Overrated Exercises

02:18 – Love Island Finale Recap

05:03 – Most Overrated Chest Exercises

10:37 – Chest Exercise Honorable Mentions

14:20 – Overrated Shoulder Exercises

19:34 – Most Overrated Back Exercises

25:34 – Overrated Bicep Exercises

29:50 – Most Overrated Leg Exercises

34:48 – Outro

Welcome back to The Boys Who Get It Podcast with hosts MP, Dwayne (DJ), and Christian (CJ).

Body dysmorphia is one of the most common yet least talked-about struggles in fitness. Whether you're just starting your gym journey or you've been lifting for years, the feeling of never being lean enough, muscular enough, or satisfied with your physique can affect anyone.

In this honest and vulnerable episode, the boys open up about their own experiences with body dysmorphia, how it shaped their relationship with the gym, and why chasing the "perfect physique" can become an endless cycle.

The boys explain what body dysmorphia actually is and why it's far more common than many people realise. They discuss how someone can appear fit and muscular to everyone else while still seeing flaws every time they look in the mirror, and why these feelings often persist regardless of physical progress.

Drawing from their own experiences, MP, Dwayne and Christian discuss whether body dysmorphia ever truly disappears or simply changes over time. They share how those thoughts have followed them throughout their fitness journeys and why many lifters continue to struggle despite reaching goals they once dreamed of.

The conversation explores the impact of fitness influencers, curated physiques, and constantly comparing yourself to others online. The boys explain why social media can distort expectations and why remembering that everyone has insecurities is essential for maintaining perspective.

The hosts discuss how fitness can shift from a positive habit into something that dominates your life. They talk about missing social events, tying self-worth to physique, and the importance of finding balance without giving up your fitness goals.

The episode finishes with practical advice on focusing on long-term progress, appreciating how far you've come, avoiding constant comparison, and remembering that your value isn't determined by your physique alone.

This episode is perfect for:

• Anyone struggling with body image or body dysmorphia
• Beginners starting their fitness journey
• Experienced gym-goers who never feel satisfied with their progress
• People who compare themselves to fitness influencers online
• Anyone interested in the mental health side of fitness
• Lifters looking to build a healthier relationship with the gym
• People who want honest, experience-based conversations about fitness

00:00 - Intro
01:11 - Why We're Talking About Body Dysmorphia
01:46 - What Body Dysmorphia Feels Like
03:15 - Why It Never Really Goes Away
06:40 - The Beginning of Our Fitness Journeys
10:18 - Social Media, Comparison & Unrealistic Expectations
15:12 - When Fitness Becomes an Obsession
20:08 - Building a Healthier Mindset Around Training
25:18 - Advice for Anyone Struggling With Body Image
29:08 - Final Thoughts & Outro

#gympodcast #bodydysmorphia #fitnesspodcast

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Welcome to the community.

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.

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.

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.

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.

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

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

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.

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.

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. 

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.

• Beginners wanting to understand science-based lifting
• Gym-goers overwhelmed by conflicting fitness advice online
• Anyone looking to optimise their training without overcomplicating it

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

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Welcome to the community.

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.

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.

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. 

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.

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

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

If you enjoyed this episode:

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• Leave a review
• Share this episode with a friend
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Welcome to the community.

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.

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.

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.

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.

• 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

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

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 - Intro & Listener Question
01:20 - Creatine Explained
04:50 - Benefits, Dosage & Common Misconceptions
09:45 - Loading Phases & Supplement Advice
14:40 - How Do I Get More Daily Steps?
18:20 - Is 10,000 Steps Really Necessary?
22:30 - Daily Activity, Walking & Fat Loss
27:00 - The Most Unhinged Things We've Seen In The Gym
34:40 - Outro

Welcome back to the Boys Who Get It Podcast with hosts MP, Dwayne, and Christian.

In this episode, the guys break down some of the biggest myths in fitness, gym culture, the manosphere, and relationships. From “lifting heavy makes women bulky” to “love is blind” and “real men push through injuries,” the conversation dives into the misinformation many people grow up believing online and in real life.

They also discuss toxic masculinity in fitness spaces, misconceptions around toning and bulking, gym recovery myths, social media fitness advice, and why healthy relationships require more than just love. Alongside the deeper conversations, the episode is filled with hilarious childhood misconceptions, gym debates, and stories from their own fitness journeys.

The guys explain why building significant muscle takes intentional nutrition, progressive overload, and consistency over long periods of time. They also break down why many fitness myths targeted toward women are misleading.

The episode explores why “toning” is often misunderstood in fitness culture and how body composition changes actually come from calorie balance, muscle development, and lowering body fat percentage.

The hosts debate the long-standing gym myth that free weights are always superior to machines. They discuss injuries, stability, progressive overload, and why different training styles work for different people.

The conversation dives into toxic masculinity in fitness culture and why many men feel pressure to ignore pain or avoid vulnerability. The guys explain why recovery, rest, and listening to your body are essential for long-term progress.

A heated debate breaks out around warm-up routines, stretching, dynamic movement, and whether too many warm-up sets can negatively impact performance.

The guys transition into relationship myths, discussing whether attraction can truly exist without appearance, how society shapes relationships, and why reality dating shows may have already answered the question.

The episode explores why long-term relationships require more than just feelings, including communication, values, growth, effort, and emotional maturity.

The hosts discuss the myth that relationships should never feel like work, breaking down the difference between healthy growth within relationships versus genuinely toxic dynamics.

This episode is perfect for:

• Beginners starting their fitness journey
• People confused by online fitness advice
• Men navigating gym culture and masculinity
• Lifters recovering from injuries
• Anyone interested in relationship dynamics

00:00 - Intro & Childhood Myths
05:30 - Fitness Myths People Still Believe
09:45 - “Toning” vs Bulking Explained
15:20 - Smith Machines vs Free Weights
22:10 - Toxic Masculinity & Gym Injuries
29:40 - Recovery, Stretching & Warm-Up Debates
38:50 - Relationship Myths & “Love Is Blind”
45:15 - Is Love Enough In Long-Term Relationships?
50:40 - Why Healthy Relationships Still Require Work
55:20 - Outro

If you enjoyed this episode:

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• Leave a review
• Watch the full video version on YouTube for the full experience

Welcome to the community.

Welcome back to the Boys Who Get It Podcast with hosts MP, Dwayne, and Christian.

In this episode, the guys break down the mental side of fitness, discussing gym anxiety, male body dysmorphia, athlete identity, and the struggle to stay consistent when motivation disappears. From dealing with sports careers ending to learning confidence through home workouts, they share honest conversations about the psychological barriers many men face when trying to improve themselves physically.

They also dive into why everyone’s fitness journey looks different, how friendships can make the gym less intimidating, and why actually enjoying training often leads to better long-term progress than chasing perfection.

For many athletes, sport becomes part of their identity. The guys discuss the mental challenge of losing competition, routine, and purpose after sports end, and how fitness can help fill that gap.

Starting at home can remove a lot of pressure for beginners. The hosts explain how small improvements, “newbie gains,” and building habits privately can make people feel more comfortable before entering a gym environment.

Fear of embarrassment, judgment, and comparison can stop people from progressing. The episode explores why leaning on supportive friends and staying consistent helps build confidence over time.

The conversation covers how body dysmorphia often affects men through constant comparison, never feeling muscular enough, or obsessing over appearance despite making progress.

Some people start training for sports, others for confidence, health, or mental wellbeing. The hosts explain why comparing journeys can be damaging and why progress looks different for everyone.

Consistency is built through routine rather than motivation alone. The guys discuss why enjoying the process and creating sustainable habits matters more than chasing quick results.

When fitness becomes enjoyable instead of a punishment, staying disciplined becomes easier. The hosts explain why positive experiences in the gym often lead to better long-term gains.

This episode is perfect for:

• Beginners starting their fitness journey
• Former athletes adjusting after sports
• Men struggling with body image or confidence
• People nervous about gym culture
• Lifters trying to stay consistent
• Anyone wanting a healthier relationship with fitness

00:00 - Intro
01:18 - How Athletes Cope With Their Sport Careers Ending
04:00 - Newbie Gains and How Home Workouts Can Build Confidence
05:49 - Overcoming Psychological Barriers and Leaning on Friends
10:21 - How Does Body Dysmorphia Show Up in Men?
15:00 - All Paths To The Gym Are Different
17:30 - How Long Does It Take To Get Consistent In The Gym?
21:23 - What Techniques Help Male Body Dysmorphia?
24:30 - Will Enjoying The Gym Increase Your Gains?

If you enjoyed this episode:

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• Leave a review
• Share with a friend who’s starting their fitness journey
• Watch the full video version on YouTube for the full experience

Welcome to the community.

Welcome to the very first full episode of Boys Who Get It Podcast with hosts MP, Dwayne, and Christian.

In this episode, the guys break down beginner gym mistakes, embarrassing workout stories, gym etiquette rules everyone should know, and the reality of building confidence in fitness spaces. From getting trapped under a bench press to fails on the leg press, they share personal stories that every gym-goer can relate to.

They also dive into what makes gym culture positive versus toxic, discussing how beginners can feel more comfortable in the gym, how to make friends while working out, and why the “alpha male” mindset can actually make fitness more isolating.

Everyone starts somewhere, including personal trainers and gym experts. The guys share real stories of early gym failures, including bench press disasters and getting smacked by cable machines; and explain why embarrassment is often part of the process.

Basic gym respect matters:

• Put your weights back
• Wipe down equipment
• Don’t leave dumbbells everywhere
• Practice good hygiene
• Respect shared spaces
• Don’t interrupt people mid-set

Simple habits create a better gym environment for everyone.

Most beginners assume everyone is watching them but the reality is most people are focused on themselves. The hosts explain why asking questions, learning from others, and staying consistent builds confidence fast.

Whether it’s asking for a spot, complimenting someone’s shoes, or bonding over tattoos, the gym can be a great place to build friendships if you approach it naturally.

The guys discuss why some people turn fitness into superiority and why true gym culture should be about discipline, community, humility, and self-improvement rather than ego. 

This episode is perfect for:

• Beginners starting their fitness journey
• People nervous about going to the gym
• Lifters looking to improve gym confidence
• Anyone frustrated by toxic fitness culture
• People wanting healthier, more positive gym habits

If you enjoyed this episode:

• Subscribe for future episodes
• Leave a review
• Share with a friend who’s starting their fitness journey
• Watch the full video version on YouTube for the full experience

Welcome to the community.