 But then you have to experiment. You have to keep track of what you're doing and you have to keep track of what is important to you that you want. And you have to compare what you're doing and what you're getting out of it. And if you're not getting what you want out of it, you have to change something. If you understand the principles, you can kind of identify, okay, maybe I'm not doing this right. Maybe I'm not training hard enough. Maybe I'm doing too much and I need to cut back. Maybe I need a little bit more recovery. But what you need to do to determine whether or not what you are doing is going to work in the long run and whether or not you need to change something is to track these things, make small changes, one variable at a time so that you know what is responsible for a change. If the result improves, then you know you're moving in the right direction. If not, then you make a change and you go another way. But this is what's necessary to answer most people's questions about what exercises. How many reps, how often? I don't know. Depends on how your body responds to exercise and it depends on how well you're doing these things in the gym. But you have to, again, look at it from a standpoint, not of programs. You're never doing a program. You are following a set of principles and the application of those principles has to be flexible. Nothing is set in stone. Everything is a starting point from which to make adjustments based on how your body is responding to exercise. You literally have to treat it like a lifelong experiment. Keep track of what you're doing. Keep track of the outcome that you're after. Make changes, note the difference. If it's moving you closer to where you wanna be, you're moving in the right direction. If not, you moved in the wrong direction, you gotta move it the other way. So just to recap, you have to train intensely. If you're not pushing yourself as hard as you can stomach during your workouts, you are not going to get the best results that you can. If you are training intensely enough, then you need to keep your workouts relatively brief. I can give you a starting point, but it would have to be adjusted. Most people, minimally, you need to work all your muscle groups. You don't wanna ignore your legs or even smaller muscle groups like neck and calves and forearms. Minimally, you need to do at least one exercise for every major muscle group. But how much you do during a workout depends on what you can tolerate and recover from. Maybe you'll do all of them in a workout. Maybe you'll do two different exercises for a muscle group in a workout. Or maybe you'll split it up over several. You have to work everything, that's a minimal. You don't have to do it all in the same workout, but you don't wanna ignore any muscle groups. And you have to get enough rest in between workouts. Again, how much? I can give you a starting point, but what works well for you might be very different. On average, most people starting out don't train very hard. It takes a while for some people to learn it, to train intensely. So when you're starting out, you can train more. You can do three, four workouts a week, but eventually, once you learn to train intensely enough, you're gonna have to give yourself at least a day in between. And some people actually do better with even more rest time in between. Unfortunately for some people, they're way off on the opposite end of the bell curve. And they might have to do as little as five or six exercises once a week or less because they just have really crappy genetics for being able to tolerate and recover from exercise. Again, there's no program though. There is a set of principles, and if you want the best possible results, you can't just follow a specific thing without looking at how your body's responding and continuing to make adjustments to move the results closer to what you wanna get out of it.