 First question is from a Wenman. How often should you switch up your exercises used for trigger sessions? Should you always be doing trigger sessions or phase them in and out of your daily routine? I'm curious and Sal you're kind of you obviously you're the the creator of this How you do this? I personally don't I don't really switch mine up because the way I look at it is the It's more about facilitating recovery and just sending a signal to that muscle I really don't put a lot of energy in trying to be creative with doing a bunch of different exercises Oh, yeah, it doesn't make it doesn't really make that big of a difference So for for people who are listening who are familiar with trigger sessions essentially these are short eight to ten minute workouts with typically with resistance bands and body weight and They're low intensity. You're you're just trying to get a little bit of a pump And the idea is to do these on off days So if I hit my chest yesterday today, I'm not hitting chest I could still do two or three trigger sessions Okay, so two or three eight minute workouts throughout the day where I'm giving my chest a little bit of a pump So I might do some push-ups. I might do band, you know fly something like that Now the idea is exactly what you're saying Adam is to continue to send a muscle-building signal and to speed up Recovery so it really doesn't make a huge difference really what you want to pay attention to is Don't do movements that are too intense. So Trigger sessions that are real intense now You're gonna start to impair recovery rather than facilitate recovery and it starts to kind of get in your own way So the low intensity movements are best bands I love bands because they don't damage the body as much as weights do or as much as body weight exercises do or machines They're super convenient and I like to do trigger sessions for Jet just kind of the whole body kind of send that signal to the whole body It's one of the more effective. I guess ways to augment your workouts that I've ever seen in my entire life Anytime I've ever been consistent with trigger sessions. I see my body change very very quickly like within a week I noticed a difference. So so that's essentially it doesn't really matter You don't need to change up the exercises too much if you're doing trigger sessions for your upper body You could do the same ones all the time as long as you're getting a little bit of a pump And you're not overdoing it and you're doing them frequently because that's the important thing is doing frequent then you're good Yeah, it just takes me back to when we were like first starting the podcast and I was going to that transformation and You guys are trying to coach me on trigger sessions and I was definitely Overdoing it with intensity is just like an old habit that where you just go into a workout And you just want to smash your way through it and do all the reps and okay What are what else do I do? But it wasn't really monitoring the amount of intensity I was applying into that and not reaping the benefits Of it really it's it's supposed to be there to recover and charge you in going to the next work I think that's the biggest mistake. I see people make so most people that are trying to apply this They are they're treating it like a like a workout workout like I just I don't think of it like a workout It's like a quick pump, right? And it should be and I even like push-ups sometimes can be too damaging right if you don't do if you can't do 20 push-ups very well like doing three or four sets of 20 push-ups You're probably gonna get sore from that the idea is not to get sore from your trigger sessions It's it's more of a recovery thing than than it is that so I mean I'm doing very basic band and movements to just send some blood and fluid in there for you know Eight to ten minutes real quick. That's a hundred percent. You're just trying to get a pump Like to use your example of push-ups, you know, I could probably rep out I don't know. I've never I haven't repped out push-ups in a long time I'm sure I could do 50 60 maybe 70 push-ups. So but maybe there may be 300 For my you know, I don't know I could do definitely put it this way I think I know I could do at least 50 right or more my trigger sessions would be about 12 to 15 push-ups To give you an example right two or three sets of toward the 15. Yes, and again I'm just squeezing. I'm trying to get a pump in the muscle. That's the focus. The focus is not Can I get a workout? Can I hammer my body? And so now how would you do this in your in your routine? Well, if you're following, you know, three full-body workouts Monday Wednesday Friday, then you would do trigger sessions on Tuesdays Thursdays Saturdays and Sundays you could do them You want to do them frequently up to three times in a day? You want to space them out? What if you do a body part split right? What if you do a split where? Monday, I hit chest shoulders and triceps and Wednesday I hit back and biceps and then I hit legs on Wednesday and repeat type of deal Well, then you could do trigger sessions for the body parts that you're not working that day So if I did chest shoulders and triceps yesterday today's back and biceps My normal workout is the back and bicep workout and then later on I do trigger session for all the other stuff I also like using them similar to how if I like our Maps aesthetic programs designed with focus sessions. So a lot of times all do trigger sessions just on the muscle groups that I'm trying to develop I'm trying to accelerate growth there like you have if you have lagging body parts Let's say your shoulders are underdeveloped to your arms then my trigger sessions may always be shoulder work It might just I'm just trying to sit because I'm trying to get those to catch up to other body parts This is where it can be kind of moldable It doesn't have to necessarily mean you have to go through every single muscle and hit it two to three times a day on those off days You know if you're really trying to develop an area that's lagging like that's a great thing to do trigger sessions for Yeah, and I've experimented with because I trained lots of clients and had them experiment with this before I ever put it in Maps anabolic and I you know, I've experimented with weights with body weight with machines and with bands and For everybody bands was the best bands just produced for trigger sessions bands produced the best result So it is so just stick with that