 Question is from Jean's woo. What are the benefits and disadvantages of doing a barbell complex versus doing straight sets? So a barbell complex would be- Like a circuit? Yeah, like they're using the example of like deadlift for five reps, row for five reps, clean for five reps, press for five reps. I don't necessarily like the combination of exercises. I definitely don't know if I like would put a row with a deadlift right away. But I get the idea, right? It's doing, you know, five exercises back to back. You could call it a circuit, lower reps. They tend to call it a complex, but it's really exercises back to back. Now, what are the advantages? The advantages are- Time, that's all I can think of. Well, you burn a lot of calories in a short period of time, right? So if you do a 30 minute, you know, resistance training hit type workout or circuit type workout, you know, maps hit is like this, for example, maps hit. These are complexes that are 20 minutes long and you just burn a lot of calories in a short period of time. So for short-term fat loss, it can be very, very effective. Now for long-term muscle building, not as effective. Straight sets are straight sets of your bread and butter. You know what I mean? That's your like, this is what I usually do. And there's a variety, you know, versions of straight sets. I mean, I'm not a fan of it at all. And I know that it does model our hit program, but even our hit program is the only program that comes with a warning. And we warn people not to get stuck in training this way forever. It's just not ideal for somebody who wants to interrupt. Yeah, it's a great interrupt. Exactly, it's a great interrupt. This is a great thing to do. This is an example of something that I would do in that one-off time that I have only 20 or 30 minutes and I want to get a really good workout. You'll get a good workout from that. But the benefits of doing all those movements that this person has listed as straight sets, oh my God, far more beneficial. You're getting so much more out of those extra, those are such great exercises stand alone that after you deadlift five times and roll five times, by the time you get to clean, you're probably maybe cleaning 50% of the weight that you potentially could do five by five if they were straight sets. And really, it's about energy systems of the body that you're training. Cause I've had people ask me, they say, why rest? Like, what's it, I'm still lifting weights. Well, the energy systems that you use predominantly when you're working out or what drive or part of what drive the adaptation, right? So when you do a straight set, you're working with the ATP system. You're not dipping into glycolysis or glycogen too much like you would when you're doing these. Now, what does that mean for the average person listening? Who's like, what the fuck does that mean? Okay. One of them leads to strength and muscle building adaptation. The other one is more of an endurance building adaptation. And endurance doesn't require a lot of strength. And in fact, if you push endurance too long, your body actually becomes more efficient with calories, aka metabolism may actually start to slow down a little bit. This is why if you do lots of all you ever do is cardio or all you ever do are circuits, you'll burn a lot of calories while doing the workout, but your metabolism actually slows down for the rest of the day or the days that you don't workout. So, but in for short periods of time, they could be phenomenal, fat burning workouts. Like, let's say you're normally consistent with your workouts, you've been working out for a long time and you're like, oh, I got, you know, five weeks until, you know, Mexico, I'm gonna go to Mexico and I wanna look really good in five weeks. So, people throwing in quite a bit of these type of workouts in that five week period with a good diet, you're gonna get cut much faster. You're gonna burn more body fat, you know, much faster. I used to do these like barbell complexes, but I mean, never more than two weeks, like max, like I would throw them in as their own emphasis is my kind of version of cardiovascular but higher intensity cardio. And really, I was trying to mimic it to apply, yeah, I just love CrossFit and I wanted to do anything close to it as possible. This is before CrossFit, but it was really just to get these quick bursts, these powerful bursts and try and withstand, you know, like being able to like elongate that a bit so I could still like mimic what time length I was applying towards the field. So, if I was like in a play, I'm gonna be in a play for, you know, 10, 15, 20 second, you know, bouts of high intensity. Like a musical play? Yeah, like a musical play. Yeah, like a wicked, yeah. It's one of my favorite ones. Dance and really intensely. Football. Football, dude. Oh, that kind of play. Yeah, football play. Yeah, so I see benefit for that. Like if you're, you know, in that type of a sport where, you know, you are doing high intense bouts but you're trying to extend your endurance within them. Totally, performance would be another one. Now here's the thing, and I've always told this to athletes the best performance gains you're gonna get that are specific to your sport are done practicing your sport. Now here's the problem with football. Justin can't just go practice a bunch of plays, you know, in order to get his conditioning up because he has to rely on other players so everybody has to meet at the same time. And at some point it's gonna beat you up too much. So how is he gonna train that type of performance, endurance and stamina, but also not tackle and beat his body up because he's already practiced X amount of time this week? Well, this would be a good, kind of a good strategy. Now that being said, there's a lot of sports where that's not the case. There's, I've had people who are like runners and rowers who are like, oh, I'm gonna do a lot of weights to improve my stamina and I'm gonna do my weights in a way that improves endurance. Like, no, no, no, get yourself strong with the weights, just run more. If you can run more, just run more, that would be the best way to do it. Yeah, the end of your workout or before. Yeah, but when it comes to something like football it makes perfect sense. It's like, there's only so many times you could do plays where you're tackling each other before your body just starts to just get beat up. But maybe you have the capacity to do the workout, then do that.