 First question is from Pat of Blanc. What are your favorite ways to improve cardiovascular health and capacity without interfering with muscle growth? Okay, so first let's be real clear. If you want to maximize muscle growth, some cardiovascular health will help with that. I don't want people to go in the opposite direction and think, I do no cardio because I want to build the most muscle. Cardiovascular capacity and health will contribute to muscle growth for most people as well. That's true, but I also want to challenge that a little bit too though. Well, I mean... It all depends on the context, right? Because if somebody is also struggling with not eating enough food and they're a hard gainer, then any sort of extra activity is only going to make building muscle that much more difficult. Well, have you ever been in a situation where your cardiovascular capacity limited you from doing 20 reps of squats? Yeah, that's the argument for how it can help. I'm not disagreeing with you. I'm just saying context matters here because if you have a kid who, like I was, who was a hard gainer and struggled, and the reason why I was such a hard gainer was, one, I had poor programming, I didn't understand nutrition as well, and I just struggled with getting enough food. And the very first thing that I did that showed the first like 10-pound gain for me was cut out basketball, and I loved it. And so yeah, did my cardio suffer? Like, could I handle supersets the same way? And did I fatigue out probably a little bit in my training? Okay, maybe. But I also now was burning, you know, 400 less calories every single day, which meant I didn't have to eat 400 more calories, which is what I struggled with. So I mean, I've seen all the research to show the benefits that it can have with building muscle, but you also have to take into consideration who we're talking to that could be asked. Yeah, always. I can agree with that. I'll say this with cardio, the most anabolic form of cardio, the form of cardio that is the most muscle preserving, and in some cases, muscle building is sprint. Yeah, fast twitch. Hit. Yeah, type of exercise. And this is where I tend to kind of lean. And so I bring up ways that I'll try and incorporate that. Usually, I'm intermittently weaving in cardiovascular just to maintain a certain amount. So I feel like I'm in condition. I feel like I want to be able-bodied, athletic. So it is an important aspect to be able to have some kind of an endurance. And again, to Sal's point, having like a 20 rep change is really exhausting. The fatigue sets in, it will contribute and help in that arena, which also builds you muscle from that perspective. But to keep it kind of fast twitch and not extend the time length with that, I think is definitely an advantage to preserve muscle. Yeah, years ago, so I was like you, Adam, a hard gainer, skinny, fast metabolism. But I had gone so extreme with the anti-cardio that my cardiovascular fitness wasn't very good. And I didn't really realize it. I was like no cardio, burn no extra calories. Then I had this trainer that worked for me. This was back when I was an assistant. So I was probably 18 or 19 maybe. And I had this trainer that worked for me. I was at Saratoga, the 24th up in Saratoga. And he was really lean. And I was relatively lean, but not lean as him. And so I said, hey, I want to get lean. What do you do? And he says, well, I do a little bit of cardio. And I'm like, yeah, but don't you lose muscle? And he goes, don't do too much or whatever, but it'll help you get lean. So he convinced me to do some cardio. Now my cardio consisted of getting on elliptical for 20 minutes, a few days a week. So it wasn't a ton of cardio. I actually built more muscle when I did that. Now it wasn't the cardio that directly built more muscle, but I noticed in my workouts that I was able to do more sets. I was able to do more reps and things like squats and pull-ups and deadlifts and supersets. In my case, the lack of cardiovascular fitness was actually taking away from my ability to build muscle. So I went to this exact same thing too, right? And the way I actually solved it was improving my mile time. Because if I was able to keep my mile under eight minutes, there was no weight training set that was going to gas me more than that. And if my mile time was over eight minutes, I didn't have as good of endurance enough to power through some of these exhausting sets that you're talking about. Like 15 sets of squats, four or five sets is exhausting if you have no cardiovascular endurance. 100%. But if you can run under an eight-minute mile pretty consistently, being able to do that is tremendously easier. Then it's mostly muscle fatigue. Exactly, whatever then, right? And what I liked about that, or what I liked about that for me was that it's eight minutes. It's eight minutes of cardiovascular endurance that I'm doing to make sure I've got enough gas tank to make sure that I can really fuel my workouts, get all the benefits, those studies that you're referring to that we're talking about right now. And then at the same time too, not spend so much time on the cardio. Now, later on in my career, once I got into competing, I did hit post-workout. And I only did it for the last two or three weeks. Like 12 minutes, right? Yeah, 12 minutes. 12 minutes. And it was the final weeks leading into a show. And it looked kind of like this, right? So, and every show is a little bit different, but I'll give you a generic. It was, I'd start off with three days a week after lifting 12 minutes of hit. Normally the elliptical or an incline on the treadmill or sprints or ropes, anything, right? So, and I don't go by some generic protocol of one minute on, 10 off type of deal. I go as hard as I can with a burst of about 15 to 30 seconds. And then I let my heart rate come down. Sometimes that would take 30 seconds. Sometimes it takes a minute and a half. I let it recover and then I do it again. And I would do that for a block of 12 minutes. I did that three times a week for the, you know, for the first week. Then the next week I did it four times, the next week five times. And then it would end on my final week of doing it every single day. Now, go ahead, Justin. Yeah, I also like really focusing a little bit more on work capacity. So, if I'm doing farmer carries for an extended amount of time. Yeah. And just doing loaded things slowly. And it's not something that I'm doing very rapidly, quickly where I'm getting the heart rate screaming initially, but that heart rate starts to go up like substantially. But I'm still loaded. I'm still struggling and working through this, you know, this full body tense experience, which I feel has like a tremendous carryover going back into lifting weights. Totally. My favorite way to improve my cardiovascular fitness now is to do supersets, giant sets, to have very short rest periods, high rep sets of big exercises, like squats or, you know, standing overhead presses and that kind of stuff. Maybe kettlebell swings. For most people, I'll say this. Most people, the best form of exercise for your general cardiovascular health is walking, walking and hiking. And the main reason is because most people can at least walk with decent technique and form. Running can be awesome for a lot of people. Unfortunately, most people just don't practice running and it can cause a lot of problems. It can cause a lot of injuries for people. But walking for most people is excellent. And if you walked, seriously, if you did like 15 minutes after breakfast, lunch and dinner, that's 45 minutes of walking every day. And the average person would get all the health benefits they want from doing that. Remain as active as possible all day long.