 Want to get rounder glutes and move like an athlete? Here's the answer. Our next caller is Rua from Canada. Hi Rua, how can we help you? Hi, how are you guys? Good, how are you? Great. Good, I'm such a big fan. I've been listening to you guys now for about two years. I found you guys through Max Lugaviers podcast actually and I've been hooked ever since. So yeah, thanks so much for sharing your wealth of knowledge with everyone. You guys have helped transform the way I look at fitness and training the gym now. So thanks so much. Thank you, we love Max. Yeah, we do love him. We won't tell him that you only listen to us and not him anymore though. So moving on to my question, I purchased the RGB bundle back in December of 2022 with the goal to do a little bit of body recomp while also maintaining my lower body and glute gains. I finished maps anabolic, loved that, and now I'm onto maps performance. But I'm just wondering if by doing maps performance alone, I'll be able to keep maintaining my glute gains or if I should add in glute focus days, like let's say with the mobility training sessions or like make substitutions with the main maps performance training days. Okay, I'll answer that one first. That's a good question. It is a good question. So maps performance is a mobility athletic based program, which means you're gonna get a lot of hip movement, hip based movements, okay? So you're gonna get a lot of glute work just because that's important for athletes. Now, where somebody may want to add more glute work is if you have an issue connecting to your glutes, if this is a weak body part, in which case then there may, you may wanna do a little extra work, like trigger sessions or focus session type stuff on those mobility days. But if you don't have an issue connecting to your glutes, if you feel your glutes when you squat and you're deadlift, then no, you're not gonna, you're not gonna, not only are you gonna not lose glute gains, but you'll probably get some with map performance. So for basic, where do you fall within that? Is this like an area where you have trouble connecting or do you feel like, no, no, my glutes respond pretty well to those exercises? No, they do respond well, yeah. Okay, then you're fine. You're gonna be totally fine. Yeah, and you'll even notice too, just because you're moving in different planes, your body's reacting different, especially around the hips, like you're gonna get glute mead, you're gonna get other parts that will help build and extend on top of what you've already built. So I think it's just a very different program. So I think that's sort of the alarm that a lot of people have and reserves that they have going in. And it might not look exactly the same initially, but it's gonna fill a lot of the gaps when you go back and do more aesthetic base training. You're probably gonna get glute gains with performance, to be honest with you. So I'm gonna agree with the guys, but I'm also gonna add a little bit when we wrote these programs, the way we kind of advise people is to do them, trust the process, and run through them as they're written. And then as you come back and let's say, let's say you go all the way through RGB bundle and you go back around again, now you can take what you've learned from all three programs and begin to kind of play and modify a little bit custom to yourself. For example, you bring up the glute thing. So maybe when you come back around to anabolic the second time, you take the trigger sessions and when you do the trigger sessions, you focus on those muscles that you care about more. Or maybe the second time you come around performance, you have like a day that's purely just mobility and then you have a day that is like, mobility slash focus sessions like we have in Maps Aesthetic. So you can start to take like, and I encourage people once they go through the programming like that and follow it the way it is to start to take things that they learn from each of them and to kind of modify load. There's nothing wrong with potentially doing that where you go, man, when I was doing Maps Aesthetic and I had butt focus days, it really, I got gains on my butt or saw a significant difference than when I just ran performers or anabolic by itself. So that doesn't mean that you can't have run a performance program and then have one day of mobility today and one day of focus day. That's totally okay. You could do something like that. Rua, what kind of gains did you see with anabolic in the areas that you're talking about? Did you see big changes? Um, yeah. So before anabolic, I was a classic like loved circuits. My background was competitive swimming and sprint kayaking. So like we did so much cardio and I just got used to like always training super hard. So doing anabolic like forced me to slow down and I just got way more definition in like my arms and my back. So it was kind of aesthetic driven, but now I just feel like really strong again. All right. Very cool. You said there's a second part to your question. Yeah. So I'm a travel nurse. So I do the beloved shift work. And so I'm just wondering how I should modify my training around night shifts. I never train between night shifts or the first day coming off after listening to you guys. But I'm just wondering how I should modify like maybe going into my first night shift or just that way in general. Actually what you're doing is perfect. What you just said was perfect. Where you're yeah, where you're taking like an extra day off after or not in between. That's ideal right there. So in other words, maybe your program would normally be Monday, Wednesday, Friday, but depending on your schedule, it might be Monday, Thursday, Sunday or Monday, Friday, Monday. That's what you're doing is perfect. And then gauge your, your readiness by strength, by sleep, by energy. If those start to go down, then reduce the intensity first and then second would be reduced the volume and then third would be reduced the frequency in that order. In that order. I also seen your other and your comment and your question up that you wrote that you also do mid distance running. What do you mean by mid distance? What is that? Yeah. So I do anywhere from like four kilometers to like max eight. And I just love running like it's coming from sports. So I just kind of do that for my mental health, but I don't like train super hard. That's like under 30 minutes of running. Yeah. Okay. So I got, I'll give you something. How often do you do that? By the way, how many days a week would you do that? In the summer because it's nice more so. So like two times a week, but like my weight training is priority right now. I'll tell you what, if you're going to do running and you're doing two, let's say two sessions and you're talking about glute gains. If you switch out one of those running days, mid distance for sprints, you'll probably see more gains in your glutes. So instead of doing like a, you know, four kilometer run, which is what is that, two miles or something like that. I don't know, Doug, do the math here. We don't, we don't, we use the imperial system here. Or sled drives. I would go, yeah, I would do drive the sled for short distance or sprints. I would do like sets of 50 yard dashes. Well, you rest in between. So you're training like strength training. So it's like as fast as you can. 50 yards, rest five, six minutes, and then do it again. And for the same total time that you would do your run for, so that's about two and a half miles. Yeah. So that probably takes you, you know, 25, 30 minutes. I would do sets of sprints, rest in between, treat it like strength training. Those sprints will act like strength training, but you'll get the running as well. And you'll see some gains probably in the glutes. So I was doing sprint training before, and then before I purchased the RGB bundle, I like asked someone with mine pump, like what package I should purchase. And she said that. And then she said to like slow down or not do the hit because I was doing hit, I was doing sprints, but that like the mid distance running was okay to do. Okay. There's a difference between hit and what I said. So hit, you're resting just enough to go for it again, and you're trying to keep that calorie burn. What I'm saying is treat the sprints like strength training. So I warm up. Long rest periods. Yeah, I warm up. Long rest periods, like a minute, two minutes between. Longer. Like I'm ready. I'm fully recovered. Yeah, I'm doing my mobility. I'm ready for a sprint. Maybe I jog a little bit, get everything warmed up. Then I run as fast as I can for 50 yards, and then I rest as long as I need so that the next one can be max effort again. Okay. Just like you do with squats or deadlifts. So literally it's like, how fast can I be with 50 yards each time? Not how many can I squeeze in, you know, a 20 minute period or something like that? So it's different than hit. It's you're treating it like strength training. Okay. That makes sense. Okay, cool. Yeah. A hill would be awesome too, and the sled would be awesome too. I mean turf is ideal just to maintain and preserve your joints. But yeah, I think that's solid advice. Like I even then just like running sprints, you're going to see quite a substantial amount of definition and what not happening, just because you're activating those fast twitch muscles. Yes. So you may actually see some gains in your legs overall. It's like strength training. And then when you finish RGB, I think map strong will be a great program for you. Or symmetry. Yeah. Strong or strong. Do you have either one of those? I do not, no. All right. Which one do you want? Who do you like better? Sal or Adam? Oh my gosh, you can't do that to me. No. Which one do you want? Doc's always the best dancer. We'll send you one. We'll send you stronger symmetry. Which one do you want to do after RGB? Probably strong. You got it. She likes Adam more. You got it. I didn't know who did who. That's all right. It's okay. That's the third person in eight years now that likes Adam more. So we'll write that down. No, I'm just kidding. Thanks for calling in. And you're going to love map strong when you're ready. Quality, not quantity. Thank you so much. Thanks for calling in. You got it. All right. All right. Take care, guys. Are you guys like me when people talking kilometers and meters and shit? I'm like, yeah. 2.2 and some other numbers. You know that meme where the girls looking confused? There's all these equations ahead. I weigh 40 stones or whatever it up people. Oh crap. Well, that's going to give you stones and things like that will give you kilometers of at least a kilogram of those. She's killing it. Your advice was on point, Adam. It's like, it's great to modify after you follow the program as it's written because then you really know how to modify. Otherwise, it tends to be like a, just add more stuff where I think I need to. And I think I just wanted to make that point to the audience so people don't think that we really believe that like, oh, these programs were written perfect and they're written perfect for everybody. It's like, no, like we let just trust the process that like it treated like an education. You'll learn. Yes. And then once you learn about your body and how all the programs individualize it. Yeah, then you can start to customize it a little bit for your specific needs and goals. I'm glad she asked the question about performance because it is a very glute heavy program. Anything revolving around athletics is going to be glute heavy. That's just the bottom line.