 Are you in the military and trying to find out how to maintain muscle build muscle or gain more strength while you're training with the military? Watch this. Our next caller is Alexis from New Jersey. Hey Alexis, what's happening? How can we help you? Hey guys, how are you? Good good? I just want to thank you so much for all of the advice you put out, especially Helping me a college student navigate the fitness world. It's very helpful Um, so just to start off I am in college. I'm also an Air Force ROTC, which is basically a program that allows University students to commission as officers in the Air Force And with that we do have physical training requirements to follow So the fitness test Is one and a half mile run along push-ups and sit-ups And throughout the years I've been able to follow maps power lift Aesthetic and now strong while only running like a mile and a half each week to make sure that I can still perform very well on the assessment, but This semester they're changing the requirements and I will be I will have to attend two in-person training sessions which is 20 minutes of running 20 minutes of calisthenics and um 20 minutes of like a um Warm-up and cool down So that's twice a week in addition to working out on my own and those Workouts on my own. I have to run at least a mile alone So my main goal though for this year or the next several years however long it takes Is to be able to squat 200 pounds beltless For six sets and four reps and I can currently do that with 155 pounds and the reason why it's so specific is because I'm currently running Map strong the third phase. I've been in it quite a while So I'm kind of happy with that range and those amount of sets. So that's why I have that goal. So specific um, but basically my major question is how Would I transition from map strong into a different program? While still accounting for these new pt requirements And still being able to achieve my goal of squatting the 200 pounds Is the the the pt requirements, let me make sure I got this right you it's a For now on you're gonna have two times a week consistently for an hour that you have to follow their routine Or is this just a test or one time you have to go do that? It's going to be from here on out. Okay You know what here do this alexis follow maps anabolic do two foundational workouts a week and then do the other two workouts Are the ones that you're doing with your with your with your group that you should see some good strength gains Transitioning that way. It's less volume, but you're also doing the other workouts with everybody So in maps anabolic there's an option to do two foundational workouts a week I would follow that along with what you're doing and I bet you you would see some strength gains doing that I see my main my other concern is that I don't think that these pt sessions are going to be as Intense because they're like made to fit the average like college student And like I often find them not challenging because I did them in the past like the optional ones So I don't know like will that even though I'll significantly decrease the volume and these new exercises Aren't really that challenging like will that kind of hinder any progress because I'm so used to Training more and like lifting heavier Maybe but usually not usually the reduction in volume is what people need But try it out I would say try out what I just said if you don't see some good strength gains within the first three weeks And you feel like I'm not doing enough try adding a third foundational workout That's a perfect way to measure this to start off low be be honest with yourself be consistently tracking for three weeks Making sure you're you're either staying strong or getting stronger And if you're not you can try adding a day I would just be worried about adding the third day because it doesn't feel like you're being challenged weight-wise But you're still training for an hour. Yeah, right It's a lot of activity that it will accumulate and I would think too like so Besides those those two days you have volume, but also you have intensity So you could gauge, you know those workouts, you know in terms of how much intensity you could also then crank up a bit To to provide you with you know adequate stimulus You could also you could also Do like a mod it like none of the programs are written specifically like this But here's where I would potentially modify for a client like yours So maybe you do have Those two workout sessions and maybe they're the intensity is really low and it's pretty easy So then maybe one of those days we also practice squats We don't go really heavy But since our goal is to get better at the squat and you want to increase it maybe we have you and I have a technique day So i'm following maps anabolic to to a t two days a week But then if it's one of those weeks where it felt like oh those routines were really easy It didn't feel like it taxed my body at all 65 pounds on the bar That's right Do five sets of you know real lightweight and just work on you know Your feet grip in the floor and your posture and coming out of the hole and just technique stuff So that will benefit you getting stronger in the squat by itself So you and just use that based off of how you feel from the other routines Got it and should I keep my I listed like the amount of calories and grams of protein that i'm currently eating should I change anything diet wise? Uh, I don't see that in the question, but um, how many grams of protein are you eating a day? And what's your body weight? So I weigh between 97 and 100 pounds And I eat between 90 to 110 grams of protein each day. Well, damn you're squatting 150. Yeah, that's good That's impressive. You're really strong. What is your what are your total calories look like? Uh between it depends like I would say 1600 to 1800 but usually like in the middle of that Okay, pretty pretty good calories. Yeah, that's not bad. I mean you could try bumping your calories a little bit To see if that helps You're pretty leaned. Are you trying to get leaner? Are you okay with that? You just want to get stronger Yeah, I'm okay with where I am. I'm just like sit on that 200 pounds. Oh, dude Bump your calories a little bit to throw throw throw your cow to see if you can hit like closer to 1800 more consistently And in combination with what we just said that that should be a nice winning formula for increased strength Got it. We'll do all right. Well, thanks for calling in Alexis And if you don't have maps in a bottle, we'll send that over to you Oh, yes, I don't I really appreciate that. Nope. No problem. Awesome. Good luck with school. Huh? Yep. Thank you so much Thanks guys Yeah, the uh, it's always challenging when you know, you're doing so much volume And it's challenging to cut it down because the mentality is always Well, if I do less that means I'm going to get less results Oftentimes it's the opposite. You do less to get better results. I know it sounds crazy But uh, I would say eight out of 10 times with very consistent people who work out all time That that's the direction they need to go Well, when you have a specific goal like this too where you want to get stronger specifically at the squat There's other things that we can do that's not a full workout too I mean, she can do things you can add to those calisthenic days that are that are probably Lower to moderate intensity days for her and just practice squatting or doing using prime and working on mobility stuff If she has any things going on with that like there's We always look at like training that's like this like, you know There's 50 60 minute window of like these intense lifts all the time But it's like there's a lot of things when when you have goals like this that you can do To compliment your training without, you know, taxing the body so much. Totally Hey, if you enjoyed that clip you can find the full episode here or you can find other clips over here and be sure to subscribe