 One of the biggest points of stress, especially for fitness fanatics, is the following. I've been working out for a while, but now I need to work out less due to unforeseen circumstances. Maybe family life, maybe job, whatever. But the fear is, or the stress is, am I going to lose my gains? How do I do this, but keep all the gains I got during those years of training? So in today's episode, we're going to talk about the ways you can keep your gains while working out less. And believe it or not, sometimes you get more gains. Never go longer than two hours without eating. That was it for me right there. I really believe that if I wasn't eating every two hours, the muscle was falling off my body for sure. That's so terrible. God, that's two hours to the number that they gave us. It was. It was like that. I had like alarms that everything I set off. It's so crappy. No, that's not true. That's not one of them. But you know, I think it's important to know, and the data is pretty good on this, but it's actually pretty clear that there's a certain amount of volume and intensity and frequency. That's required to get your body to progress. And of course that's different from person to person. So the right dose, right? But there's a certain volume and then to keep that muscle is less. You actually need less work to keep what it took to build. This is a fact across the board. In fact, some studies show as much as or as little, I should say, as one ninth the total volume. So if you did nine sets for chest during the week, one set would keep what you built with nine sets. Now, in my experience, I think it's probably more like one fourth or one fifth, but nonetheless, still a big difference. It requires a lot less to keep what you got. And I hope that brings some people some calm. You don't need to do as much as you did to get where you got. You just got to do something. And we'll talk about that. I've seen up to one seventh. I haven't seen one ninth before. I've seen up to one seventh before. Still? Yeah, I know, which is crazy. I remember when the first time that I came across that, it really opened my eyes on how little I do need to do to just maintain that. And also changed the way I kind of looked at stuff. It used to be very all or nothing, right? If I wasn't hammering the weights and dieting, it was just like, oh, what's it all for? Why should I do it at all? When I remember reading this and realizing, oh, wow, even if I went to the gym and just did one exercise, you know, this is going to help maintain the work that I've put in in the previous, say, months or years. Now, to this point, how much of a factor do you think how long you've been lifting consistently for plays a role? I got to think that if you just started lifting weights and you've trained consistently, say, for six months to a year and then all of a sudden you reduced down to, you know, a guy, let's say, someone who's training six days a week, body part split type of routine, built some good muscle, made some good traction, and then you switch to a one day a week full body routine. And that's it. That comparing that person to say somebody like us and training our whole life 20 something plus years and same scenario, let's say I did a body part split most of my life. Then also I changed to a one day full body routine. I feel like I would have the advantage because of all the years of doing that. And I find that at least this has been my experience as I've gotten older that the one advantage of getting older is that it's more years I've been consistently lifting for. And therefore I feel like I can do less to maintain as much. I mean, do you know? Yeah, so there's a few factors I would say that probably play into that. One, the data is is clear, I guess, across the board. So wherever you are, and whatever you're doing to get where you are doing less than that will probably will maintain it. Okay, so that's that's true across the board. However, there's some interesting things that happen when you especially when you strength train for years and years and years. And most I would say strength coaches and scientists would say that it probably is due to muscle fiber hyperplasia. So when your muscles grow, the it's called hypertrophy, the muscle fiber itself grows. But then there's a phenomenon we've observed this in animals. And we've done studies on human that that I would say confirm this that not only do muscle fibers grow, but over time you actually those one muscle fiber can become two muscle fibers. Right splits, right? Is that what the theory? Yeah, so you get more muscle fibers. Now, why is that, you know, any different than hypertrophy? Well, when you when you lose muscle, it's when muscle fibers shrink. However, when you multiply or build muscle fibers, they don't go away. So you can shrink muscle fibers. But if you add muscle fibers through hyperplasia, they don't go away. So it's like more it's more permanent muscle gain, which is the same thing that happens with fat, right? Also fat is we do sale the cells just shrink. They don't go away, which is why it's so important to like and we've learned too that you could actually add fat cells in the in the past. We thought they just grew and they shrink. Yeah. And we've learned from, you know, the extreme yo-yo dieting of crash dieting and then putting on a bunch of weights. It's potential to increase the amount of fat cells. Right. And so there's the positive side of that, which is the hyperplasia side that you're talking about where you could potentially add more. So you that's what you would attribute that to. So I probably have over those two plus decades of training. You probably have more muscle fibers in your biceps now than you did, you know, 20 years ago or 20 years ago. I'm sure that's a factor. I'm sure too. Just like the overall understanding of your body and like the skill that you've acquired in terms of how to tighten certain screws just, just so. And you're going to get your body to respond. Like if you're an avid lifter and you've been doing it for decades and you understand like how to manipulate, you know, your physique and be able to move the needle nutritionally, you know, training-wise. And it doesn't really, like once you get to a certain level, I feel like it doesn't take quite as much if you can dial it all in together. Yeah. That's a really good point, Joe, because it does seem pretty dramatic for me. Like I feel like the reason why I keep going back to this is that, man, it's a big difference for me. Like I feel like the worst shape that I allow myself to get in in my late 30s, 40s is still better than the best shape I could get into in my early 20s. Which is crazy because I know the work and discipline that I was putting towards. Way harder back then. Yeah. Towards the weights and dieting in my early 20s. Now, to your point, there's probably a hyperplasia that is working to my benefit. And then to Justin's point, you're right. Just from decades of training. You know what to do. I've really honed in on the things that really move the needle. Like no, and we've talked on the show before the importance. Like for me, protein has been such a huge factor with me being able to maintain muscle really close, really easily. I can quickly become the guy who eats sugary foods, high carbohydrates, ignore getting enough protein intake. And that paired with reducing volume of training or eliminating training just is just muscle falls off. Yeah. And that's actually one of the points that we'll get to. Today's giveaway is Maps Strong. If you want to win that program, leave a comment below this video in the first 24 hours that we drop it. Subscribe to this channel and turn on notifications. If you have the best comment, we'll let you know in the comment section. Also, we've got a sale going this month on some programs and program bundles. The first program that's on sales maps cardio. The program bundles that are on sale are the Shredded Summer Bundle and the Bikini Bundle. All of those 50% off. If you're interested, just click on the link at the top of the description below. All right. Back to the show. You know, what's interesting too about this topic is that fitness fanatics oftentimes are training too much to begin with. So there's a difference between optimal amount of exercise or strength training, which optimal means this is the perfect amount for your body at this time in the context of your life that is going to build the most strength and the most muscle make you feel the best. So that's optimal. But then there's the most you can tolerate and then there's beyond that, which is over training. The most you can tolerate is more than what is optimal. Now, what do you sacrifice with that? You actually sacrifice some gains. There's a perfect amount and then there's more than that that I can handle. So I can handle more and I'm working out more, but I'm actually getting less results because it's putting too much more of a demand or more of a demand on my body in terms of recovery and it makes the adaptation process harder. So there's optimal and then what you can tolerate. And if you've been working out a long time, what tends to happen through, you know, months and years of exercise is you start to slowly trend and move towards what you can tolerate. It's just natural. You'll work out. You've been doing it for a while. Oh, let me add more. This is fun. Wow. Let me add more. Oh, I think I can handle this. Let me do more. And you move away from optimal and you move much closer to just the most you could tolerate. So you actually sacrifice some gains. So what ends up happening a lot of times with fitness fanatics is they scale their training back because they're forced to and then they get better gains. This happens to me all the time. The first time this happened to me, I went on vacation and there was supposed to be a gym available where I went. They didn't have a gym and so I couldn't work out and it was like two weeks. So two weeks, no exercise. Then I went back, started working out stronger. And I remember thinking like, this is weird. It always trips people out. Yeah. Why am I stronger? And I realized, oh, I must have been over training before. And then there's other times when I've done six days a week and had to go down to three days a week and oh, I hit a new PR. Like, so a lot of people listening right now, you may not just keep your gains. You may actually see yourself progressing more by reducing the volume and the frequency. Yeah. The end game isn't to just keep piling on more and more volume and exercises, which is not really something that's like promoted often and people don't understand that it just seems like adding more of everything was always going to be beneficial. And so, you know, to understand that like there's times where if you can step away from it and you get, and you feel that and you understand that like, wow, my body is stronger from, you know, doing less or not doing as much this week. You got to adjust your training to appropriately find that dose. Yeah. Does that ever happen to you guys? Still this day. Yeah. That's why we talk about this so much is that when you, when you love training and you, and as we all do, I mean, it's what, there's a reason why we're in the space. You, you tend to, you know, get in the rhythm and motivated and, you know, and you, you do start chasing the, you start looking at your workouts as you're, you're trying to do more and get better and lift more and you keep pushing those limits and you tend to flirt with overdoing it than underdoing it. Now that conversation is different for my client who admittedly hates coming to the gym and doesn't want like, so it's like, I'm always very careful like how I communicate this message because, you know, there, there's the other, the other portions and I know there's people are listening like, that's a terrible message because most people are lazy and yeah, okay. Most people put out the effort. Right. But most people also that are those people don't listen to a fitness podcast. People who listen to a fitness podcast tend to be people that are into working out and they want to improve how they work out and they're trying to dial this in and figure out all the hacks and figure out how to do it better. Well, so when we communicate this message, I think it's important to this audience that they understand that when you like to work out, when you get momentum, we tend to overreach and I learned this lesson at least once a year every year, at least once a year. I'm in some sort of a zone and getting after it and feeling great and it's be like your point of vacation comes up or maybe I even get, I haven't had situations where I get sick. I get sick for four or five days and I'm knocked out of the gym and then, you know, you weren't, you know, you weren't feeling terrible. You're barely feeling better. You're back in there and then I'm stronger. Like that doesn't make you look better. That's where you like, it really opened your eyes. It's just like, wait a second. I know my body should not be feeling amazing right now because I just got sick for four or five days and I'm back in the gym. I missed my routine and then I come back stronger. That's always very glaring to me that, oh, wow. I had been overreaching. Yeah. And even to take it to a more extreme level for advanced lifters, taking time completely off. Oftentimes is a way to get your body to progress. You know, they've done studies on deload weeks and a deload week is really a week that you go to the gym and you barely work out or don't even work out at all. You can even consider an all week off a deload week and studies show that people progress faster by including those. In fact, one of our latest programs maps on a bullet advanced. We programmed in a deload weeks and people are saying that they're getting great results just from doing that. So it's easy. It's hard to build muscle. Losing it takes a little while. It's not like losing stamina. Like if you run four days a week and then this week, you know, last week and then this week you ran none. You lose stamina pretty quick. Strength sticks around for a little while. It does. Of all the adaptations, strength sticks around, I would say the longest. So that's working for you. Now, the reason why I'm saying all this is to kind of calm people down because the biggest enemy in regards to this particular topic is the fear. Overcorrecting and stuff. Yeah. Like, oh no, I'm not going to work out. I'm going to lose everything type of deals. Like, no, the data is very clear on this. Even if you did nothing for a couple weeks, you're not going to lose anything at all. And oftentimes it'll come back and feel much better. But let's talk about, you know, people have been working out for a while. They work out a lot. Something's happening in their life. Maybe they're about to have a kid or change of jobs or something. And they're like, okay, I know I'm not going to be able to work out as much as I always have. How can I really keep progressing or maintain, you know, what I've built? So we've got some tips here that'll help you do that. The first one is to change the phase of training that you're in. Okay. So a phase would be like a rep range or a rest period or even like a goal, like a mobility phase or a strength phase or like a pumping phase type of deal. Changing the phase stands a new stimulus to the body. It's novel. And that usually gets the body to progress. Well, if you reduce volume but then change the stimulus, even if before you were doing the right amount of volume, that changes stimulus is often enough to offset the reduced volume. So changing phases is something I always had people do when they would have to cut back on their volume in a substantial way. And again, this often would contribute to better results. Yeah. And a lot of times people think that this has to be like a real intense thing. And I'll give you an example of like how I recently have changed a phase up. And part of this, I was forced into this because of an injury. And that was, you know, I had been getting great momentum, heavy deadlifting, heavy squatting. Now I'm kind of like recovering and I'm easing my way back in. And I'm like, God, I don't want to say mind prod thought is like, I don't want to lose all these gains. They work so hard to get so strong. But yet then I also know better, I don't want to go right back to squatting three plus plates and potentially injure myself again. So, you know, the thing that came for me was like, well, you know, when was the last time I did a lot of unilateral leg work and stability stuff. And so here I am doing, you know, light, single leg, deadlift type of movements, walking lunges with a, you know, balance component in it, multi-cause squats, which I never would do with some stability involved in it. So, and man, my legs are so sore as if I squatted three, 400 pounds because it was so novel to my body. And so that is a way of progressively overloading. People always think that in order to either get gains or continue to grow and build muscle, we have to keep adding more load and there's other ways to change up the way you're stimulating that muscle to continue to build muscle. And so I know based on how I feel afterwards, like, oh, I definitely sent a signal to my body to build muscle because I'm sore from that and I didn't have to load. Right. I always look at it like kind of like this pie chart and I know NCI has kind of created something with like the longevity and the aesthetic and the performance focus. But for me, it's like what I haven't touched in a while. And so if I'm doing a big strength phase for a long time and I'm just working on low reps, you know, I need to move more into the higher reps, you know, if I'm in hypertrophy, if I want to, if I haven't done anything with endurance and stamina, you know, and it's been a long time, like, okay, like to shake it up and get my body respond completely differently. Let's go into that and let's do that for like three or four weeks, you know, mobility. So there's, there's different, there's different pursuits that if you just like change the rep ranges of tempo, like a lot of these sort of acute variables, it's going to get the body to get sort of that, that stimulus that's like, oh wow, it's almost like when you first started your training program in the beginning. Yeah. Now the next one, this one is one everybody tends to do. So I'm going to caution people because you can overdo this as well. But if you do it right, it's actually quite effective. And that's to increase the intensity of your workout. So if you were doing 15 sets in a workout, now you're doing five. Well, if you did those five harder theoretically, you should be able to get the same kind of results. That's to the point where the lower volume now doesn't matter. And you're actually, you're still over training. So I've seen people do this. But if you're smart, increasing the intensity and doing less can actually be quite phenomenal. So we'll use the example of like stopping your sets short of failure, let's say two or three sets versus going to failure. In my experience and some studies will show some of this. It's about one third the volume when you go to failure to get the same kind of results. Okay. So if you were doing nine sets, you would be doing two sets. But instead of stopping two reps short of failure, you go to failure. And those two or three sets will give you, you know, similar type of results. So increase the intensity is one way. That's one variable you can tweak. So you bring the other ones down, increase the intensity volume and or, or, you know, intensity meter. And that can offset quite a bit the reduced volume. Well, there's there's also people again, this is perfect follow up to the original one because it's right with the advice I gave for the change in the face. This also was a way of increasing intensity without necessarily adding more reps and more low. You know, it was, I was sweating. It was an intense workout because I was so unfamiliar. I hadn't done that in a long time. So, and trust me, it was frustrating. There was a part of me that actually wanted to not do it because it was so bad at it because it had been so long since I had done single leg deadlifts and I was, I kept, I'd do a rep or two and then I'd have to do this. I was, I was shaking. My glutes were firing like crazy. I'm sweating by rep or by set two and I'm going like, and I'm frustrated because I wasn't even doing a very heavy weight. Easily, you know, I want to default bail and go do something that I'm good at, but this is a way to increase, not only change the face with a different type of a phase type training that I'm doing. It's also increasing the intensity without adding a bunch of reps or load all time. So there's other ways to make a change. And by the way, my goal is to have big legs so that it's not like I'm going away from my goal. That goal is still to maintain as much muscle on my legs as possible. Yeah, you can even just do this. Like let's say the main reason why you need to reduce your volume is because you need to work out less in terms of time. So that's usually what it is, right? It's a time issue. Well, if you're resting three minutes in between sets, you know, 45 second rest, now you've increased the intensity and you've also cut the time of your workout. You don't even have to cut it. But because you're resting less between sets, you've increased the intensity as a result. Short punchy workouts. I remember when that hit study came out, then this was like everybody just jumped on it and that's all they did and promoted forever. But yeah, there's lots of different ways to do that. So yeah, you cut the rest. You can just like hold more isometric poses with weights without weights and just really work on, you know, intensifying and tensing up your muscles. Now this next one is my favorite one. This is the one that I tend whenever I need to do this. And that is to eliminate quote less worthy exercises. Okay. So what are the less worthy exercises? Well, these are exercises that are not dead lifts, squats, presses, both overhead and horizontal presses, rows, pull-ups, dips, like those big, you know, lunges, those big kind of gross motor movements. Those are the worthy exercises. All the other stuff is less worthy. Now there's value in all of them, but they're not as valuable as the ones that I just mentioned. So to give an example of what this would look like, let's say today was a chess day and I was going to do bench press and cable fly and incline fly. Let's say, for example, let's say I was going to do three sets each. So that's nine sets. Well, I would cut off the fly exercises and then I'd add a set to my bench press. So now I'm doing four sets of bench press, but I'm still not doing nine sets. That one extra set of bench press oftentimes makes up for all those other sets of those fly exercises and oftentimes what happens, they get stronger at this really fundamental lift, right? A squat. You can do some squats or deadlifts or overhead presses as well. Yes. Stick with those compound lifts. It's funny. I immediately think of like Wayne and Garth. They're like, we're not worthy. You know, these exercises, but just age yourself. I did. I did. Hopefully they put a clip of that. Yeah, it's it's those those exercises to that just are like single joint typically and you know, and I'm trying to kind of like get a good muscle pump for a very specific muscle to incorporate those exercises that will bring a louder signal to the body. Let's just focus on that for a while. Yeah, you're cutting out the fat. I mean, this is maps 15 to me. This is this is the beauty of that program. And one of the things that I was really fascinated with even running it myself was realizing like, wow, like how I actually made gains, you know, switching from kind of a traditional routine over to math 15. And I think that's why I think what ended up happening what and because there's a lot of single joint exercise that I enjoy and I like. And I was starting to put too much energy and prioritizing those too much that it was starting to take away from the ones that were the bigger bang for your buck a limiting those completely conserved all that extra energy and resources that I was allocating towards those single joint movements put it all into one or two really important big bang for your buck movements. And I got more out of it. And so I can't stress this one enough. I think this is one of the biggest mistakes like young men and women make going to the gym is they get caught up in all the whatever the, you know, most viral tick talk or Instagram person showing creative, you know, they're using machines all weird and saw a kid yesterday in the gym doing the sideways, you know, peck deck thing. And it's just like do and he's on there doing like five sets of that and just like meant one more inclined bench press. Done better than that. Well, we're is going to build your chat. And I know that the kid is thinking because he got it from some probably some, you know, Joey Swole, YouTube tick talk kid who's telling him, oh, this is how you work that inner chest, you know, and so they're wanting to develop their inner chest when it's like, man, you will develop your chest, including your inner chest and the rest of your chest more adding another set to your inclined bench press. Then you will for that. I wish somebody would have spit that game to me when I was that young because I was the same kid who did that type of stuff, saw these unique exercises and was always chasing something different or novel versus more effective. And I think that this point speaks to that of like, man, just cut the fat out, get to the get to the things that really move the needle. And even just doing one or two of those movements a day, you'd be surprised how killer of a seek physique you can build just from that. Absolutely. Now the next point you actually mentioned earlier, Adam, which is to keep your protein intake high. You know, it's interesting about this one. So here we're talking about healthy fit people who are working out and then they cut their volume and they want to keep their gains, maybe even progress a little bit. So keep protein high. You know, what's interesting is that there's data on protein intake and people healing from traumatic injury from getting burned, people who are healing from surgery, people who come back from injury. All of them show that a high protein diet accelerates all those. So if you're healing from something like a cut or bruising or burn or injury, keeping protein and take high helps that as well. Now why? Protein is the building block of your tissues, all of your tissues. Your body uses protein to build things up. And now there's a limit to that. It's about, you know, it's close to a gram of protein per pound of body weight for most average weight individuals. So beyond that doesn't make a difference, but if you keep it up at that point and you reduce your volume, even if you went from perfect volume to less perfect volume, that high protein is more likely to preserve your muscle mass than lower protein. So one mistake that a lot of people make, and this is what Adam was talking about, is they'll cut the volume of their training and they'll simultaneously cut their protein intake because people tend to connect protein with strength training. So, well, I'm not working out as much, so I'm not thinking about eating protein as much. Don't do that's a big mistake. You reduce your volume, keep the protein where it was, you're more likely to maintain the gains that you made working out in the first place. I know there's some people that this doesn't really affect. I definitely think there is obviously it's unique to each individual. If you just have a greater propensity to avoid high protein foods and gravitate more towards it. So if you know that, I'm definitely a starchy carb, sugary type of eater. That's how I was my entire life. It took a long time for me to discipline myself to look at a meal and always attack like high protein first. So if you're that person, I think this advice is even more important. I think it's important for everybody for the points that you're making, but I really think it's important if you know that about yourself. If you have the behaviors of snacking on crackers and chips and carbohydrates is what you gravitate towards more than likely when you do that you fill up on those calories, you don't get enough protein. If you're not getting enough protein to even sustain the muscle on your body and you're in addition reducing volume and cutting back training. Oh, you're going to lose muscle. So one of the best ways that you can keep that from happening or at least slow that process down. And there's plenty of research and studies to show this is by keeping that protein and take high. This has been probably one of the biggest differences that I've made as I've gotten older is knowing that hey, even when I'm being inconsistent is to make sure that I'm still targeting that protein so that there's not this huge fall off when I'm being inconsistent with my training. And again, a lot of people have to reiterate this. A lot of people connect their protein and take to the strength training. So let's say you work out and you always have a protein shake after you work out. 50 grams of protein. But now you're working out less. You're now taking 50 grams of protein less a day because you're not working out. So why would I have this protein shake? You got to eat the same amount of protein you're eating before in order to help you keep those gains. Don't drop your protein because you dropped your training and pay attention. You got to pay attention because this is a sneaky one. Like I said, people tend to, especially fitness conscious, people tend to eat more protein when they're working out and less protein when they're not working out. So pay attention to that. Lastly, you can use an advanced technique known as blood flow restrictive training or BFR training on your off days. What's cool about this is on those days you're not at the gym. You know you're training with less volume. You can literally do three sets of a body weight exercise on your limbs, arms and legs with blood flow restrictive type techniques. Super lightweight too. Very, or body weight, right? Yeah, body weight or super light weight. It simulates lifting heavy weight. That's what's so cool about this. So studies on this are exceptional, phenomenal. It's great for rehab, but also great to help you keep muscle. So okay, I'm only working out twice a week right now. Well, on the off days I can do five minutes of BFR on my arms and legs. And there's also this kind of radiant effect on other muscle groups as well. But at least arms and legs. And you're going to, you're going to keep you're more likely to keep muscle by doing that. Well, this is the reason why this is great for recovery. So we've known this in the professional sport world for quite some time now. I believe that's, I think it was hockey players where this became. Were they the first ones? Yeah. Were they the first ones to really apply this and it become popular. Now across the board there's not a professional athlete that rehabs and does not utilize BFR for this reason. And so it's a great way to be able to, you know, stimulate the muscle without loading. I mean, I'm using this for weeks. Oh, because you have your injury, right? Yeah. Because of the injury again, I can't load. So, you know, talking about stability stuff that I'm doing, a lot of multi-planar type things challenging myself that way. And then also BFR have been the things that I've been doing because I can, that's why this topic is really cool right now is because like my number one thought process right now is that I can train the whole rest of my body normal right now except for my legs because of this injury. And what I don't want to happen is I don't want to lose on my legs. And so I'm utilizing everything we're talking about right now. So everything we're talking about right now, I'm having to apply just to my legs because I can't train them the same way that I'm training the rest of my body. And I want to create this complete lopsided thing where my upper body is super jacked and fit and then my legs dwindle away because of this injury. So I'm utilizing these techniques. BFR, I've used it twice in the last week for this exact reason. Yeah, you know, for people who don't know, so BFR, I would use a knee wrap. That's probably the best thing to use. And I would tie it around my upper arm just tight enough to where I could feel like it's building some pressure in my arm. You don't want it so tight that you don't want to cut off circulation. No, you have YouTube videos. But we have videos on it. We'll link them here. But it creates some pressure. And then what I do is I do some curls. Let's say, let's say normally I do curls with 30-pound dumbbells. I'll grab a 10-pound dumbbell. Do some curls. And what it does is it prevents or restricts the venous outflow. So blood will go in and it's not going to come out like it used to. Right. Waste builds up in the muscle. The burn gets crazy very quickly. Intense pump. And it simulates, it simulates lifting heavy weights. It fatigues and burns out your fast-switch muscle fibers as if you were lifting heavy. Except you're not. You're lifting very light and you're using almost no equipment. So that's what makes it so awesome. That's why people love it for rehab because you hurt your knee. I can't squat 30 pounds, but I can squat my body weight here. BFR, your quads and hams don't know the difference. When you've seen lots of products out there like the electric stim and that always comes back into favor and people putting them on their abs trying to think that just by massively getting shocked it's going to maintain or keep their gains muscle wise. This is a way better technique in terms of actually stimulating that muscle response. And we have YouTube videos of us showing how to do it and then we also have a BFR guide where we teach people how to implement it into their routine also. Excellent. So there you have it. If you are going to take some time off or work out less or you're a friend that's going to do so, share this video. Also, if you want some more free information from us go to mindpumpfree.com that's where we have all of our free fitness guides. You can also find all of us on social media. So Justin is on Instagram at Mind Pump. Justin, I'm on Instagram at Mind Pump to Stefano and Adam is on Instagram at Mind Pump Adam.