 So next question is from Andrew Beth. Can you elaborate on the differing results between low and high rep sets? Oh yeah, this was a low rep and high rep sets. What's the difference between the results that they'll provide for you? So low repetitions, you're going to train kind of this low gear grinding, summoning of strength, higher rep. It's like more torque. More, yeah, the higher up stuff you're gonna get, better pumps. It's gonna be a little bit more exhausting, a little bit more cardio. Both extremely valuable for the body. Now, this is an observation, okay? So I think everybody should train and go in and out of both of them if they want the best results. But when I observe people who avoid one or the other, here's what I notice. So when I see people who only ever train in low reps, here's what I tend to observe in terms of how they look. And there's no science to support this. This is all pure observation. They tend to look very hard, solid, granite-like, but they lack the muscle volume. They lack the big round shape that you see. The high rep people tend to have that shape to their muscles, but they lack the density. It almost looks like it's just full of air. So which one gives you which? I think the low rep stuff gives you that hard dense look. The higher rep stuff gives you that more of that pump kind of bubbly look. I think you gotta do them both. Both gives you the best results. Well the beauty is that they both send a very unique and different signal to the body. So if it doesn't matter which side you're on, most people tend to gravitate towards one or the other. My guys that love to lift heavy and brag about the weights they lift, they tend to find themselves always gravitating to the singles, doubles, triples, or maybe five by five type of training, and they spend a majority of their weight training in that rep range. And even if their goal is to build strength and power and muscle, which that serves, that lifting in that rep range serves a lot of that. But because they do that all the time, one of the best things they can do is move to 15 to 20 reps and they'll get a ton of strength and muscle. And so because it's so different to the body, the body, it feels, five reps feels completely different than 15 to 20 reps. And because of that, the body, it's novel. And so the body then changes. And so, and if you're, same thing is true, if you're a person who's, oh, I want to lean down and I want to be toned and I just want to be firm, I don't want to get big bulky muscle, but so you gravitate towards 15 to 20 reps to super sets, to low rest periods. You train that weight all the time. You still, you switching over to the five by five type of training, five sets, heavy weight, five reps, you will get what you want because it's novel for you also. And so the body, and that's what you want is you want your training. You want to do it long enough to allow the body to adapt and get good at it. So it changes. But then after at a certain point, and typically what most of the research looks like is somewhere between that four to eight weeks. So if you've been four to eight weeks in a set rep range, the best thing that you could possibly do is to move to the other end of the spectrum and you'll continue to get the results you want. You know what was a cool thing to observe with this was your transformation, Adam, because when we first met, you had lived in the 12, 15 rep range for a long time as a pro competitor. Then we all got together, started Mind Pump, and then you're like, you know what, I'm gonna see how strong I can get in the low rep range. And the change in your physique was interesting. It was like, like I had observed in other people, you kind of got this more kind of granite look. There was a picture that you actually posted of yourself before and after, both lean or whatever. And it was, yeah, it was distinct. So after the first decade of training for me, I gravitated towards the more pumping exercises. I did, you know, 10 reps, 12 reps, 15 superset. I kind of lived in that rep range. And something that always kind of bothered me was when I was aired up in the gym, I felt really good. I liked the way I looked. I had blood all pumped in there and my body was all filled out and my muscle bellies and I liked the look that my physique had. The minute I'd walk out the door, a half hour, 30 minutes later, I would deflate and come down. And when I was not pumped up, I didn't really look like somebody that was really buff. You could kind of tell that I had definition, but it wasn't as defined or it wasn't as pronounced. When I started lifting really, really heavy, I noticed that even when I'm like falling off for like a week or I haven't been consistent, I mean, but in the gym, you can still see my triceps on me. You can still see my, that was total, that didn't happen until I started really lifting heavy. And that kind of speaks to the, what you speculated about about, cause there is no science right now to support that it makes the muscle look more granite. There's such an individual variance, I don't even know how you would study that. Yeah, but I can attest to my experience of not really lifting heavy that much. And I intermittently did it, but never like I did when we all got together. And it completely changed the way my physique looks. And now I tend to gravitate towards the lower rep range cause I noticed that it seems to keep more muscle on my body than doing like the high rep range. Yeah, I had like the completely opposite experience, just lifting the one to five rep range forever. And then anytime I brought it up to 15 reps or so, like even like 10 to 15 reps, like I would just, I would look in the mirror and I'm like, whoa, you just get that immediate sort of definition that you haven't had the entire time. Like I just have this sort of like, everything's just sort of the same, you know, like kind of a look forever. Like you just build a certain amount of muscle mass. And then, you know, you just sort of sustain that muscle mass. But the, you know, the hypertrophy training really shows it off and gives those lines. Well, maybe that's the, and maybe that's the real lesson from this conversation is less than, less about, oh, five rep range builds granite type looking muscle, low rep range builds like this airy. Do it all. Yeah, maybe what the real truth is, whatever you're doing that you tend, you only need both, only you know what you gravitate towards the most to, the most beneficial thing that you could do is the opposite. Tony, look, this is why all of our maps programs phase people in all of those different rep ranges, which by the way, they're all, and I want to mention this on the podcast, they're all 40% off right now, individual programs, if you use the code summer program.