 Our next caller is Chase from Tennessee. Hey, what's up, Chase? How can we help you? Hi, guys. Thanks for having me. Thanks for having me. How you do? Hey, I just started MAPS Anabolic, well, three weeks ago. So I am about to transition from the pre-phase to phase one. I want to get the highest quality workout I can from, well, each workout, but especially each phase from the beginning. So I'm wondering if there's a way to avoid sort of trial and erroring my way through how to calculate what, how much to increase my intensity. So for instance, if I'm squatting 165 for 12 reps in the pre-phase, but I'm aiming for six, four to six reps of a squat in phase one, what's a good way to determine how much weight to try to go for? If I can, if I've got two to three reps left in the tank at 165, 12 reps, how do I calculate to go for four to six? That's a really, really good question. Chase, are you an engineer? What do you do for work? I am a professor very far away from anything like engineering. Good deal. All right. So here's what you do. You take pi and you take, you multiply it with a square root. Sure. I'm working with that all the time. Yeah. There's that. Okay. There's a lot of formulas that you could, and here's a problem. None of them are super accurate per person. Unfortunately, it is going to be kind of trying it out, but here's what I want to, here's how I want to help you out. The feeling out process is not a waste. In fact, that, that's actually a good part of entering into phase one. One of the reasons why phase one, two and three are about three weeks is it honestly takes about a week to get into the state of mind, get into the feel of heavy lifting, find the weights. A week, by the way, still builds muscle and builds strength. By the second week, you're much more fine-tuned. By the third week, the intensity is much higher and then you move into a new phase. So what I want you to do, you said 165 for 12, I would do the first set with 185, see how that feels, and then go from there within that first week. And it's not, it's not a waste. You're not taking, the more you do this, the easier it'll be for you to predict the weight that you can use. But the formulas in my experience, more often than not, just put people in the wrong direction because they're just not super accurate on an individual basis. Not to mention that, I mean, you also are doing two in the tank. So that's the beauty of that is, you know, if you go, oh man, I just, I just did that set and I easily could have done four more reps. Cool. Slap some more weight on there. And then you slap more weight on, then you go, oh wow, I only had like one in the tank. Okay. Back off a little bit. I mean, that's what's nice about giving yourself a cushion is like it's not going to hurt you. It's a heaven flow. Yeah. Some sets you go over a little bit like that. But what you're going to find and what's wrong with the formulas is that, that could change by how you woke up that morning or how you slept, where your calorie intake is for that day. If you had a fight with your significant other, all kinds of factors play into that. You may notice the difference in throughout the workout, maybe beginning of the workout, you tend to have way more energy versus the end of the workout or vice versa. I mean, there's so many other variables and part of, I think, getting good at all this is actually just practicing all that and learning to, to feel it out. And the difference of you, I'll just tell you right now, the difference of you giving a set 20% or 30% more effort is, is not going to make the difference. It's you. It's nothing. You're, it's splitting hairs. I was, I was teasing you about asking if you're an engineer because it's like, this is totally like one of my engineer clients would ask me, like, they want to know, Adam, we're going to do this. I want every ounce of effort I can get out of each set. I want to maximize it. So how do we mathematically break that down and figure it out? And I totally respect that and get that. But it's, it's actually not, that's not as big of a deal as you think it is. You maintaining your core can take where it should be. You being consistent, you sticking to the program, like that stuff is going to matter so much more than how much, you know, north of 10 or 15 pounds of where you could have went on the bar is going to make a difference. Yeah. It's funny because, you know, beforehand, I was guilty of like really trying to make sure like that first set was really intensive. And I was making sure that I was my weight matched exactly like, you know, what I was capable of. And then you mature because of experience and lots of practice at this and realize less is always, you know, better, a better approach to get through and you have to really account for those other sets that are going to proceed that and then getting closer to that just takes time and practice and being familiar with what's in front of you. You just reminded me, Justin, of actually a tip. I used to give clients around this too. There's nothing chase that says that you can't slow the tempo down when you get down to the last four or five. So let's say you underestimated the weight and you're like, oh, shit, I could have easily done 225 and I only put 185 on the bar. And you can tell by the way it's moving. You're on rep six and you're about, and you know, you're heading to 10. You're like, 10 is going to be easy. Okay. Well, those last four, I mean, make your negative two to three seconds longer or pause at the bottom for a second and start. So start to use, use other tools that you have great, great tip. Yeah. Just slow down the tempo on that. Um, and, and not, don't worry so much about the weight. You'll know as you're going through the, the set, if it was too light of weight, you put on there and then, Hey, here's a great time to slow down tempo. Yeah, that's good. Thanks. Yeah. No problem, man. And you already have access to maps and a Bollock, right? Yeah. I was, uh, I think you guys recommend going performance after that or yeah. Mass performance is a good follow up. Forget what you're, so here's a deal. I'm going to, I'll say, I'm going to send you mass performance just so you have something to go straight into. It sounds like this is kind of a new thing for you since you're in preface. So I'm, I'm excited to hear about your, your progress about this whole process. Yeah. Well, thanks, man. I appreciate that so much. And yeah, I've, uh, the closest I got to athletics growing up was, um, well, it wasn't chess club, but it wasn't much better either. So no, this has been, um, it's new to me, but, but it's, it's going great so far. So thanks. Awesome. No problem. Thanks, Jayce. Yeah. You know, um, it's, here's the, there's, there's two sides of metrics that you see, there's a, there's great benefits to it because it can start you off on the right path. It's a little bit of a roadmap. You know, if you have, if you know nothing at all, it'll point in the right direction, but here's the bad side of it is that it can also take you out of your body when you start to obsess over metrics. And I've seen it so many times where someone's like, but I'm supposed to be at 60% of my one rent max and I'm, you know, your form is bad. You're not lifting it properly. It's obviously wrong, but they stick too much to it. Or I'm supposed to eat these foods. So I'm going to stick to this, but yeah, but you're constipated, you're bloated, you don't feel good. So, you know, metrics are good, but don't let them take you outside of your body because then they become bad. It's just the framework. Yeah. I really have to pay attention to what your body signaling and what it's like, uh, you know, providing you along that process, but yeah, that happens all the time. I get clients that are just completely fixated on the number of reps, the number of sets, like being able to really match it like specifically, and it takes them away from then, well, how did it feel and how are you feel now that you've completed it? It's just, you know, they just get outside of their body. I mean, we, we all still fucked us up. How many times did you put away on the bars just in the last month and you either underestimated or overestimated? That's just part, but this is also where, uh, this is how I liked it. I mean, everybody wants to program everything and debate over which way is better or how to phase in and out, but this is where I like to play with things like tempo and also isolation exercises or excuse me, isometric stuff. Yeah. Those are the variables to consider. Yeah. Like, I mean, oh wow, I, I totally put not enough weight on this bar. Okay. Cool. I can make it heavier. Really. Yeah. I'm going to pause at the bottom for three seconds. Squeeze the shit out of my closet. The bodybuilders are great at making like lightweight really hard. Yeah. So I mean that, that would a great opportunity to, to use those tools that most people don't manipulate in the first place. Uh, instead of, you know, spinning an extra 10 minutes, getting on your phone with the calculator and putting in some, you know, crazy formula that is like me is totally moot because tomorrow when you don't get great sleep, it's going to, you're going to be off by 20%. 100% stupid. Absolutely.