 Next question is from ClayMation14. How important is it to follow a program? Can you just improvise your sessions and do more instinctive training and still see progress? What's that saying, know thyself, right? Was that quote right? You gotta know yourself a little bit before you can decide this. And most people fall in this category. You're going to tend to do the stuff that you like. You're going to- You're gonna trick yourself. Yeah, you're gonna avoid the stuff that you don't like. I think we're guilty of this. All of our experience, knowledge, and the points you're about to make, I think that it's just human nature to do that. And so you've got to be really self-aware that you're probably doing these things. And I mean, and I know that, I train intuitively, but I know that every time I follow a program, strictly, I always benefit from it because- It's written down. Yeah, even as well, even though I know I have these tendencies and I try and be aware and change and it still doesn't matter when I follow a program, I always get better results. Yeah, so what I like to do for myself is because I've trained so long, so there's an instinctive or intuitive component that I like to implement. But knowing myself, there's certain things that I tend to avoid, like high rep, lower body work in particular, or mobility work. And so then what I'll do with my program is I'll write those aspects in. So it'll be open in terms of what I can do within the workout, but I'll say to myself, for the next six weeks or five weeks, I'm not going any lower than 15 reps for lower bodies. That's the part of the program that I'll write for myself. Now what I do in the program, what exercise I choose, that's totally free. But that's the component I'll write down because that's the component, for me at least, that I screw up on. I also think it's important to decipher whether you are training or exercising because if you're exercising, this is fine. If, because the difference between training and exercise, training is you're training towards a goal. I want to lose weight. I want to build muscle. You have a, I want to get faster, jump higher. You have a specific goal, you're training. You're not going to beat that with, by the person who's following a program. You're always going to do better if you, you follow a program. But if your goal is just to be healthy and you, you choose strength training as your main mode to stay healthy and exercise, there's nothing wrong with this, intuitively trained. Cause it doesn't matter if you don't, you know, progress a little bit more in muscle or strength one week or not, you're still getting tons of benefits just from the exercise. So it really does matter what your goal is here. If you're trying to get to a destination, training program 100%. If you are just exercising, then this is totally fine. Yeah. I mean, that's exactly what I was going to bring up in terms of being in sort of a maintenance phase. Or yeah, you're just focusing on your own health and listening to your body and what your body needs are. I think there's a definite good place for like training intuitively. And you know, it's something that I operate, you know, more of these days than I have in the past, but also I know that I need to also implement a good program at some point in order to push me a bit and to get me outside of my comfort zone, because you do get into those patterns and it just becomes one of those things where now I'm just kind of spinning my tires, nothing's really happening. I need to get outside of that by really being more structured. Yeah. I'd say most people benefit from a structured program. I would say. You've been working out for a long time on your own and you've been consistent. And when I say long time, that means years, not like, oh, six months I've been consistent. You're looking at two, three, four years at least. That's when you can start to really figure yourself out and know your body and be more intuitive. But even then, you'll benefit from having some structure. Yeah, I mean, would you deny? I mean, you're the most experienced person in this room when it comes to weightlifting and just as most knowledgeable about it. No, I just said, I do that for myself. Likewise, I start to gravitate towards, you know, avoiding the shit that I don't like. Yeah, but there's nothing wrong again with the intuitive. I mean, if you're not trying to make major moves then and you're training because you do it for the mental health and you want to feel good and you know it strengthens your heart and it keeps you fit. Like there's nothing wrong. In fact, I mean, that's where I'm at right now. Right? Like I just got done saying how much I benefit from following a program. Yet I'm not following a program. I'm more like intuitive trainer now. But I also don't have major goals right now. I'm not trying to add a bunch of muscle or burn a bunch of body fat. I'm just trying to kind of maintain.