 First question is from Cole Pepper Eric. Are there any benefits to following a squat every day program? So do you guys remember when this that became popular the squat every day program? We actually addressed this exact question. Well, it's been a while now. It's been a long time Do you guys remember when it became a thing on the internet? I do it was a while ago And I remember when I first saw this so here's the thing I've changed my stance on it. Well, so so here's the thing back in the day We were told in order to build muscle build strike. You're not allowed to do that Adam Yeah We were told and this information was disseminated through bodybuilding magazines We were told that training a muscle group every day was a bad idea You got to train it you got to beat it up let it rest recover so that it can grow God forbid you work a muscle when it's sore or God forbid you do the same thing, you know Two or three days in a row. That's terrible. It's gonna cause you your body to eat away at muscle Well, I remember at this point in my career started realizing that frequency was an amazing thing if I adjusted intensity If I could train body parts quite frequently and although intense workouts send a louder muscle building signal low intense workouts also send a muscle building signal not as loud, but it still sends one and If I do it right, I'll get a great central nervous system Response meaning my CNS gets my muscles to fire and to get strong especially if it's the same movement and It can actually facilitate recovery. So when I first saw this come out I remember I was talking to one of trainers that work for me And he's like, oh, this is so stupid people are gonna totally lose muscle and I said if they monitor if they modify the intensity People are gonna see some of the fastest gains they've ever seen in their entire life with squats And sure enough lots of people did lots of people did see incredible results with this style of program But you've got to monitor the intensity can't hammer yourself with squats every single day because that's a recipe for disaster Well, I do think that there are there's a big percentage of people. This is gonna be phenomenal for And then I think there's a big percentage of people. This is a terrible idea for If you don't know how to modify your intensity very well This is a very dangerous idea It's and you'll get little to no benefits from it if you Approach every workout and with the idea that you're just gonna you know squat and try and get as strong as you can Every single workout lift as much as you can every single workout I think it's a it's a terrible idea and a recipe for potentially getting injured Now if you understand that the idea is that you're just supposed to be practicing squatting And that you're not supposed to be loading it like you're towards your max rep at all Um, I think it could be phenomenal. I mean, when was the last time so when was the last time somebody Squatted 30 times in a year, right? I would challenge. There's very few people that have squatted 30 times in an entire year You got to be pretty consistent with your training and and lifting and squatting to do that So doing 30 squat 30 days of squatting in a row You're going to see some some gains if you back off the intensity. Well, and yeah and to to that point of of Not paying attention to your overall mechanics and sort of like squatting in spite of what your body signals are kind of telling you Like there's going to be people out there that are just going to see a message like that In programming squats every day, and they're just going to be like it's just going to work its way out like like things are just going to start working their way out and You know, I have a problem with that. I I also too like to You know to change up instead of always being like the back loaded squat Like I've seen people like so they'll do different variations of the squat So they'll do like the Bulgarian squat or they'll do like, you know, goblet squats So they'll do like multiple versions of squats and not just keep it always You know the same type of a squat and so I I prefer You know if you're going to do it to do something like that where you get a different stimulus Yeah, the the first uh people to really talk about frequency in this way in in structured studies were the soviets, right the soviets Train their olympic athletes who were so dominant in in olympic sports. It was incredible. They they won everything and they trained Frequently throughout the day let alone every day, but it was throughout the day But what they did is exactly what adam said is they practiced you're practicing the lift you're practicing the lift And when it comes to strength because strength is a skill as much as it's your muscles Growing and contracting harder. It's also a skill. So if you practice the same skill over and over again You'll get better and better and better at it now on the flip side of that Let's say when you squat let's say normally you squat once a week And every once in a while when you squat you feel it a little bit in your hip, right? But it's not a big deal. You're okay, but you feel a little bit in your hip If you squat every day, you're gonna hurt your hip like that's that little bit you feel Now you're gonna amplify it times seven in a week Right, you have to adjust and you're gonna hurt yourself So you have to have a really good squat you have to have a really really good technique You have to practice it and you have to really mod modify your intensity But I will say that frequency is still the biggest secret in uh in fitness it especially in muscle building it really is You can train things very frequently your body adapts and you get tremendous gains from this And you look I tell you you you see this with blue collar workers, you know people who You know, uh hall, you know concrete or you know dig ditches or you know They're doing some stuff that if you went to go do even if you're fitting your work on the gym You'd be so sore the next day your forearms your shoulders But these guys and girls they feel nothing from doing it every single day and they've got incredible Work capacity in those corresponding muscle groups. You also see this with gymnast Gymnasts don't lift any weights typically. They have incredibly muscular bodies They're they're training their bodies every single day. It's not like they're doing Oh pummel horse once a week I can't practice more than that because my muscles are sore or whatever. No, they do that shit all the time And they build tremendous bodies people in prison. This is how they work out. They get tremendous bodies So it's this is this is something that you can utilize But if you're not smart about it, you're gonna hurt yourself Well, it's definitely, you know, it's a recipe for for gaining strength and getting stronger is is, you know Practicing and adding that in consistently So that way your body recognizes you get better at as an overall skill But but you still have to be conscious of the fact of repetitive stress Like if we've been doing this for a really long period of time, uh, you know, inevitably your bodies can start forming into these positions You're not expressing rotation. You're not expressing side to side movement This is all going to add up as pain and, you know, potential injury down the road Yeah, in fact, uh, I'm even thinking about experimenting with the routine myself where I train my whole body five days a week But I literally am going to do one exercise per body part Anywhere between one to three sets per exercise And I'm gonna obviously listen to my body And train heavier on some days lighter on some days Just to see what what's going to happen every time i've experienced i've experimented with frequency in that way I get the fastest Gains in the short period of time I think you'll crush the only thing that you'll have is the same challenge that the people have that do this Which is the ability to back off. Yep Because you will there's going to be I guarantee when you do that You're going to have a day when the music hits, right? You're feeling refreshed and good and you're going to want to stack another plate on there Or oh, let's do a little more. Let's do one more set I think that's when you do when you increase the frequency this high where you're doing it every single day Or like what you're talking about five days in a week The hardest part is the the the psychological piece You're right because to give you an example of how much I would scale back It would be like, uh, let's say for me an intense set of squats is 10 reps with 315 so 315 pounds 10 reps Well, if i'm going to squat every day, I'm going to be around probably 225 uh for 10 reps. So much much lighter Uh still doing 10 reps and then I may have a day in there where I put 315 on and do like Four reps, right? So I'm never really going to that high level of intensity. You're undulating it. Oh, oh, right And I'm missing it, but I'm always keeping the intensity very moderate And fighting the urge, you're right because because what will happen is you'll be like, oh my gosh Feel so good. Oh my god. I mean we're strong. I feel like I'm getting strong You want to push it and then if you do so you got to take some time off now. You can't train every day doing that