 Our next caller is Frank from Washington. Hey Frank. How can we help you? Hey, how's it going guys? Good. I just want to say I'm a big fan of you guys and you really Sent me in a 180 on what I thought I knew on health and fitness. So thank you for all your content. It's really changed me I was diagnosed with low testosterone recently. Well a couple months ago like January So I started with anabolic like you guys have suggested in your Your podcast and it went really well and now I'm in aesthetic and I actually like it better than that But I've noticed that I need a little bit more recovery and I've kind of developed some elbow pain. So I've kind of swapped Going from like a Foundational work out every other day. I'll do like a foundational and then do Like two focus days and then the foundational and I'm wondering if that's really gonna affect the programming while I try to figure out how to deal with Recovery and this elbow pain. Yeah, no, that's that's a great question. So and thank you so much for for following us so maps aesthetic has a it's it's it's Written in a similar way to maps anabolic in terms of its structure But it's a lot more volume. It was a lot more volume in maps aesthetic. It's a very advanced program in comparison To maps anabolic now what you're doing is is fine In fact, we encourage people listen their body and and try to find ways to modify the programs To really suit themselves. Obviously when we create these programs are writing them for the masses So if I were training you personally, there would be some changes that I would make now I will make a suggestion What you're doing is okay But I think I might have a better option for you and rather than spreading rather than spreading out the foundational workouts Maintain the same level of frequency that we recommend in the program and just cut the volume down by about a third Just take a third of the set. It just take a third of the sets Off of the off of the workout. So if the if the exercise is asking for, you know Nine sets for one body part bring it down to six sets Give that a shot because I think the frequency is a good thing. It may it's probably the volume It's probably the volume that's causing the problem. I also want to address I mean again to echo it Sal said I don't think that what you're doing is wrong I think there's some other things if you were a client of mine that I would address You would definitely I would have you on maps prime pro. This is how I would use it Let's address your elbow pain You probably feel like golfers elbow going on and so we would look at your your shoulder and wrist mobility So and in that's the way maps prime pro is designed is for you to look at all these major joints So there's stuff for the wrist there's stuff for the shoulders and I would actually build that into your focus days So like your focus days would now become a little more mobility driven to address the aches and pains that you're having I would use Maps prime pro to complement what you're doing and then if you still were feeling issues and not getting beyond the Aces and chronic pain then I would go to what Sal is saying and reduce the volume a bit But I definitely would include prime pro though and what you're gonna bring that up and echo that too in terms of like really trying to Incorporate that in your strategy one thing to bring up too When we do kind of stack these programs together the reason why we have a Suggestion of even going through maps performance and then maps aesthetic is because of what we're addressing it with you know Rotation with with joint function with multiple multi-planar type movements That a lot of times a lot of these programs in the gym, you know We're trying to build and develop muscles specifically, but we're not articulating our joints to the fullx Extent and so this is something that now you know can can sort of hit hit to like a tipping point where you know You're gonna only have so much progress because you've been loading it the same way and doing the same types of movements We needed we need to change that so we need to add You know a few of those you know extra movements those rotational movements So if you're doing presses, I suggest also to add some rotation in those presses Isn't such a good point Justin like and there's a lot of our audience that obviously hasn't been listening since the beginning and When we created Maps anabolic maps performance and maps aesthetic We created them with the intent that 99% of the people would follow them in that order And so when we when we wrote the programming and we thought about the things that we're gonna go into the second program That's exactly what what you're going through was what we were trying to prevent. Yeah prevent from happening is Maps anabolic is very much so you know focused in the same plane Strength build strength build metabolism phenomenal starter program, but then after that if you're a client of mine We've been training for three or four months I know that I need to start doing some unilateral or multi-planar stuff like Justin is saying addressing joint mobility working on range of motion and that's why that poor that program is heavily focused on that That's why we built mobility days in on the opposite of foundation days was we were trying to address this exact issue And this is what sometimes happens when someone does like an anabolic program And they go right to like either aesthetic or go to strong or go to power lift And they go to these these programs that are heavily focused on building strength and muscle without addressing joint mobility So in a perfect world you actually would have went anabolic performance and then aesthetic And I actually would bet that you wouldn't be dealing with some of the stuff you're doing within your elbow Okay. Yeah, that that makes sense. I Didn't pick that up from watching you guys. So that makes a lot of sense to me All right, Frank. So how far along are you in maps aesthetic? I just finished week three Okay, so if you want there's two things we could do either one you could take my advice cut the volume down by a third And we'll send you maps prime pro or the second option if you don't have maps performance You're actually totally fine switching straight to maps performance right now You're only three weeks in just go to mass performance and if you don't have that program I'll send that over to you. Which option do you want to do? Well, I think I think I want to go back in and try it performance because The elbow pain is is there, but it's You know it Once I start get get lifting it it kind of subdues it mostly hurts when I'm not lifting Okay, all right We're gonna send over maps performance to you and if you don't have it and just just follow that just jump right into it Phase one and it's it's it's very different. You're still gonna build muscle But what you're gonna get is a lot better mobility and movement then you can go back to maps aesthetic And you might be singing a different story at that point. That's right. Keep us posted on your journey I'd like to hear other this goes for you. Sure. Yeah, I would love to yeah, and again you guys. Thank you so much You really had an impact on on my trajectory. So Thanks again. Thanks. Thanks, man. Thank you I'm so glad you brought that up Justin because you know and we got to get better about this and maybe this Maybe Doug this is something that we need to create You know, we forget this like the perfect way Yeah, a lot of people don't bring that up and we don't know that I mean we've written so many programs since then I just think that that's right Just pick the one. That's my favorite when we actually We put a lot of effort into What would the first year of training really look like for a client and that what we were presenting that message Early on all the time But if you came in and the last two or three years and you didn't hear all that previous stuff You don't know that and so you just assume all I'll pick the program That's my favorite when we actually wrote them in an order to go in that sequence I mean, this is a big concern when we created a lot of our programs. I mean, I remember when we wrote maps hit, you know We were like, okay, I think it's okay to create maps hit now And let's make sure we communicate to people that they need to do these other things first and you know And this again, this is because we were trainers for a long time We're not just you know fit guys that wanted to create workouts for people to buy and follow What we wanted were trainers so we go into this like trainers would and there definitely is a superior order of operation So for this exact reason, I mean, I love I love that we landed somebody like this I could see someone just going maps anabolic maps aesthetic map split and then you know coming up with a lot of these issues That happens a lot because especially if you and I mean shoot It would have if if I was a listener and I came in at this time I wouldn't I'm not I'm not drawn to the performance program. I'm not like I'm not trying to you know I'm not playing sports right now. I'm not that doesn't appeal to me I'm more I'm more of the aesthetic driven guy So I would look at our programs go like well maps in a bog that looks like something I'd like our maps aesthetic Yeah, map split, you know, okay, maybe map strong like but performance It wouldn't even register that that's a program for me until you you hear why we wrote it and why it was the second Program there there was this exact intent because this is exactly what happens to somebody who trains for four or five Six months straight and doesn't address any sort of mobility work. It's very very calm sneak up on you. That's right