 Today we're going to talk about a little bit how to actually program that, what those workouts look like, if you're trying to build your back, which it complements all lifts. Squat bends dead, overhead doesn't matter, you want a big back. So we're going to talk about building muscles. I'm a one-pump chump, talking about intensity. We'll dive in, three, four exercises, a little bit of biceps look pretty, and our special gap. Miranda Cohen's in the house. This is actually a good scenario because I feel like I'm busy right now. So I'd say you'll get to see like how we like maneuver, I would say like without trying to get everyone's way. Am I gonna get creative? Yeah, that's right. Or I'll just quit and go home and eat. We don't fail? Oh, I'm sorry. We don't quit because then that means we fail. I don't start, and that means I can't fail. If you don't try, you can't fail. Don't talk illiterate, okay? Like there's a reason why I have 5 million years. The biggest thing we're talking about hypertrophy, volume is a big piece that we want to gather over time, right? Progressive overload, like anything else. You want to add sets, add reps, or add weight over time. The most important thing we're talking about, build a muscle, is the intensity. How close to failure we get, right? So that means true failure, muscular failure with good techniques is numero uno. And that's why I'm a one-pump chump, and I mostly only do one to two sets for exercise, move on. Same exercise, body part, a couple times a week. Sets and reps aren't as important. Any repetitions from five to maybe 12 is fine. So I'll do one day that's five to eight. The other day, eight to 12, just to hit slightly different muscle fibers. But you can build muscle at multiple reps. I don't know how you train, but I do like one gimme set, and then one set crazy. One gimme set, what does that mean? Like a baby warm-up? All right, yeah, I do like one and then one failure. Okay, gimme two, three? You can do as many as you want. They don't charge by the hour here. It's great. I am. I am. Kind, soft, giving, selfless creatures. I know it's your cancer self. We're asking? I am. I'm like, tough, soft. So you're like a narcissist? No. You don't break, you don't break hearts? Break what? You don't break hearts? No. You break mine. I just stick to myself. Aw, shush. Oh, damn, that's kind of heavy. I thought it'd be like a pinup. I weighed 200, that's 200. I thought it would work. Sorry, I'm so explosive, coach. I'm just naturally fast. Sorry, coach, I got a really big ego. I know, I know. So typically, I split up my weeks with two hypertrophy days for back. One's a little bit heavier reps, five days. Still close to failure. The other one's 10 to 12, and I typically like to vary the exercise. It's not week to week, but day to day. I have like an A workout and a B workout. All you want to do is get some a little bit wider grip. We're really working on those last, some a little bit more nail grip. Working on that mid-back, and then same with rows. Elbows a little bit higher, pulling to like nipple or chest height. I'm going to work my upper back, or elbows deep and long on a row. A little bit closer grip, and then you're kind of working, or emphasizing your lats. Any row, any pull down, it's going to work your entire back. We can put small emphasis on different muscles in the back itself. So all the biceps now have like a direct function to strengthen power lifting or strongman. You always want to stay as balanced as you can. And they almost have like indirect strength, where having just a little bit more cushion on the bench, a little bit more pulling power will never hurt you. Yes, the biceps aren't a main movement in the lift. That doesn't mean no training them. And let's be quite frank, we all have bigger arms. It looks better, it feels better. Sometimes it's just fun. There you go, four. Come on, come on, come on. Very good. You got it. Yop, yop, yop. Come on, two. Come on, come on, come on, come on. One more, one more. All you, let's go. Let's go, let's go, let's go. Easy. Easy. Ladies and gentlemen, a little back and by. So I do something similar to that like twice a week. I don't really compete in power lifting anymore. You don't? No. I met and found you because you were one of the few early ladies I saw lifting big weights. I don't even know what year, but you know, we were lying six, seven, eight years ago. Yeah. And like deadlifting wasn't that cool yet. It was not. Especially for ladies. It was not. Squatting a little bit, but still not as cool. Yeah. And you were deadlifting and squatting really heavy. I know like your background is a little bit in that like strength training, but how about now? I know you talked about dabbling in wellness and things. How do you normally train? I would say I was planning actually on competing in wellness like in November of like this year. I'd say like my social media kind of say like it grew so much that I'd say we still like can't keep up. Yeah. I'd say. Had to pivot the plan a little bit. Yeah, exactly. You know, I would say there's always kind of like a, I don't even want to say like there's always like things that get in the way. I would just, I would say that sometimes like the path that I plan is never actually like what happens. Yeah. And it's like, again, it's like, if I ask myself like, you know, what are my goals? It's more so just, I like to actually challenge myself in ways where it's like, okay, well, everyone would, would, you know, expect me not to do that very well. Or like, you know, the challenge is like, you know, how do I get to that next level? But like not in fitness. So I'd say like that's kind of like where I say my mind is at right now. Yeah. And the energy goes. Yeah. And I mean, competing in anything, powerlifting or any physique sport doesn't directly like pay you. And obviously Bill's got to get paid. You have a team around you. You got to get paid. Yeah. It's hard. Yeah. Traveling bikinis. Yeah. All that stuff. Coaching. Yeah. Posing less. You need a posing coach, a nutrition coach and a lifting coach. And blood work. Yeah. Yeah. And I would say the, the one thing too for me is like, I, I now realize I'd say how dumb I was in my 20s because I'd say. What are you now, 40? Okay. I'm still on my 20s. Okay. I'm like 55 mentally. I say this whole time. The wisdom. The wisdom was brought upon you. I don't even know about that. But I would say, I always wonder like if, if I would have prioritized getting my blood work, I would say like back in like maybe like when I was 21, 22, I would say like, I definitely feel like my physique would be different. And I'd say that because I'd say now that I actually like represent transcend, which is actually like a company you can actually get your blood work through is more so just now learning about, I would say like the science behind your hormones and how it actually affects you physically. Yeah. I would say I just kind of feel dumb because I thought it was like an annoyance. I used to think, oh blood work, it's just for men. Yeah. They have to like take steroids. Yeah. You're way too, you're like 50. Yeah. Yeah. Just get a colonoscopy, your blood work. When your peepee don't work. I've worked so hard. I would say like in the fitness space and it's like kind of just like now it's like, all right, I've kind of like built my foundation off of fitness and it's like, I, I enjoy that. But it's like also too, this is, this will always be a part of me, you know, always, but I would say, I don't want, I would say like my content creation. I don't want that to like, I would say like just only be like what I do it for. Like I want to actually like be able to sustain the workouts and, you know, be able to sometimes do workouts where it's like, you know, I have my headphones in and I'm not like what, what, oh, pose. Oh, this and it's like sometimes people don't understand. It's like, you know, everyone sees things from like a screen. You know what I mean? Like they see it from their perspective, but it's like, you know, it's actually very challenging to kind of like shift your brain constantly. And it's like, okay, focus more in a set, you know, activate your laughs, you know, and then it's like, oh yeah. And then pose and then get sweaty. You're like, you know, you've been staying around too long. And then, you know, don't talk to so-and-so. It's like, you know. Me and Bart say it all the time. Everyone says like, do what you love and don't work a day in your life. And I think that's utter and complete bullshit. It is. Because money doesn't just fly in. No, it doesn't. Yeah. Like, I don't know. I love fitness, but I still got to do taxes. I still got to find payroll. I still got to get bills paid. So like it always does become work. You can still love it. Yeah. But it still will work in some sense. So it changes your brain for sure. I would say I don't want the gym to be something that like I resent. Yeah. That makes sense. That's like, I wouldn't say that I've resented the gym, but I would say like, I definitely like have moments where I'm just like. Yeah. I mean, that's why I don't compete. You know, it's like, even like, I took like eight months off of deadlifting and it wasn't because of like the resentment or it's not that. You guys broke up? We got divorced. That's sad. And that's why I'm single. You and Sumo. Yeah. Sad. I mean, sometimes we have to learn the lesson over and over again. Yeah. You know, let's say we don't get to choose how long our legs are. Just like we don't get to choose other things. Yeah. So. All right. Anyway. Excuse me. You're so disgusting. Oh, you know, I was like, I was saying and I'm like, God, I got to just roll with it now. You know what I mean? I got to just. It's all about length. Oh, see, but you antagonize me. No, I didn't do shit. All right. Yeah. So anyways, maybe one day. Yeah. I just say like that's, I took, I took it off because it was just like, it was the, the, the energy drainage of warming up. You know, and then there's like a consequence of pain for being strong. You know, it takes a lot of time. Yeah. So it's like, you know, so I'd say, honestly, thank you for wanting to do this with me. Of course. Now it's time to eat. Yeah. I'd say thanks for, I'd say you believing in me and also thanks for kind of just being someone that I like trust because I'd say like in a world full of users, I would say, you know, I've always kind of just like looked at you and I'm just like, you know, you're, you're so kind. And like, you're so like, I would say like very lighthearted. And like, I swear to God, I knew in my soul you were a cancer. I fucking knew it. That's what you said Lucas was. Yeah. Crazy Zodiac people, you know? She's talking to Jupiter or some shit. Oh yeah. I fucking knew it though. But I'd say it's just, you know, you haven't changed up. You know, and I would say I respect that a lot because again, it's like, sometimes people start one way and then it's like, you get sucked into the, shit. And then it's like, you're like, then it's like when you look in the mirror, like who are you? Yeah. I think they lose themselves too. Yeah. You want to go fast? Go alone? Yeah. You want to go far? Go together? Yeah. That's right. All right. And on that note, we are going to go eat. So we're going to give him some California goodness. Korean barbecue. Thanks for kicking in. Yeah. I appreciate it. Barbara Brigade channel tomorrow. Yeah. You guys want to check out the shows? We're going to talk shows there. It's going to be the lid. I'm selling Mike Miranda calling. Yeah.