 Our next caller is Dalton from California. Hey, what's up Dalton? How can we help you? Hey, what's up guys? Good to talk to you. I had a couple questions about the Maps performance program For to give you a little background. I've been lifting for a long time and then I recently started following you guys followed anabolic and Got a lot of gains from that Lagging body parts caught up and now I'm doing Maps performance I'm also doing the pre-prime and post-prime and then yes Sorry guys, I'm on the road. So we stopped at Starbucks to talk to you And I'm also doing the fortifications sessions for zone one zone two And I'm also on top of that trying to do no no BS six pack and practicing pull-ups flat bench and squat But my question basically is for maps performance When when the program doesn't specify each side for single arm or unilateral movements Should I be doing the given rep range like for both or should I be doing Like that total amount of reps. Okay. Good question people ask this all the time. Yeah, so You can do you supposed to do this the those amount of reps per side now when I look at the question that you wrote in One of the things that you had said also was it felt like it might be too much for you or feel like you're kind of overdoing it a little bit Is that correct? It seems like it takes a long time or or is a lot so I was just wondering if I was doing that right Yeah, you are if you're doing those that you want to do the total reps is that's per side now How is your progress because you're doing a lot of stuff all at once and that if that feels like most people would be over training Sometimes it feels like I am especially when I get a little excited when I'm practicing and I do a little too much And sometimes I come into my foundational days sore So then I have to pull back a little bit But that's that's about it. Otherwise it feels really good. Okay if you feel really good then you're doing okay If you see yourself performing in your performance improving Then you're doing pretty good, but definitely listen your body and this is just this is for anybody who's listening We write these programs as guidelines They're not hard and fast rules at the end of the day You got to listen to your body because if I trained a client with math performance I would modify it according to the person and how their body responded So if something is feels like too much it probably is especially someone like you you sound like you've worked out for a little while And you're pretty consistent I you don't sound like somebody who's always looking for a reason to do less It sounds like you might be someone who might err on the side of more and what in which case I'd say listen to your body If you feel like you're doing too much you probably are yeah, and just to kind of clarify just so everybody You know can hear like what our thought process was with you know a higher amount of reps and like sort of the volume Being up high in that you know like zone or You know phase two for instance We're trying to introduce a lot of like brand new movements to people and so To be able to practice these movements. We wanted to make sure that you know you had an opportunity to Basically get a lot of practice with that So a lot of people have realized that you know that is a substantial amount of volume for something You might not be familiar with whereas somebody that's familiar lunging quite a bit You know it's a piece of cake for them So I've gotten both sort of comments You know in regard to the amount of reps and what that's entailed, but honestly we just we we try to prescribe it so It's a way for you to really adapt and and to be able to respond appropriately to multi planes And establish that strength. Well, it's a way it's a way for us to force clients to lighten the load Right, so we knew by doing like and it's normally the one that I think everybody is always asking about is the lunge matrix Yeah, the lunge matrix is the one that everybody's like holy shit. That's so many reps per side Are you sure this is written? Correct. And so we get we get that a lot But is this because to me that sounds like that was just kind of your your main question was you know Am I doing it correct correctly? I think you are you're fine I don't know if you were asking what Sal was kind of looting to which is you know Maybe too much training volume. I think it's just am I doing the program right? Is there another question that you have in regards to what you're doing right now because it seems like that was a pretty basic question Yeah, I guess I was just wondering if if I was doing too much and if if I was programming correctly Because I really bought in and tried to do it follow your programs as much as accurately as I can and I've seen good results from that Yeah, I think and I think Sal said it were if you're seeing progress like if you're your pull-ups are getting better Your flat benches getting better You feel like you're getting stronger. That's such a great indicator that you're probably not overdoing it You're just fine I think that the fact that you're already aware that some days you come into foundational days You're a little sore and so you adjust them back off. I mean, I think that's great I think that you get the concept and you understand that that's not a good thing to come in super sore every foundational workout But let me tell you that's inevitable. I don't care how many programs I've written how long I've been doing this for I still overreach And and have those workouts where I go damn it I did more than I needed to next time I'll back off a little bit and you just get better and better at that the more you practice and the fact that you're aware of that and You're paying attention to that it sounds like you're on the right track man. Okay, so good. My other question Was I was wondering if it's okay to take a day off to like test strength gains and lift heavy Or would you recommend doing that at the end of the program? I mean if it's really important to you to see how strong you are you could do that It's not that big of a deal. I honestly I think the people who should who should do that or people who are competing in Strength type sports where they need to know kind of what their what their limits are so they could train in terms of percentages But honestly, it's not that important now if you something you really enjoy and you really want to do it Then yeah, I would take some time off for testing, you know those maxes, but ideally you'd want to wait till the end Okay, sounds great. I was wondering if you had any recommendations for me to move forward And during anabolic I missed a week because I was sick and then two weeks later on because I was in Hawaii during that time I did maps Suspension so I was wondering if I should go back to anabolic Or I was considering going to something like power lift or a static tip the best The best route with the order of the programs is maps anabolic Maps performance and then maps aesthetic So if you've already done maps anabolic you're finishing maps performance Going to maps aesthetic we power lift would follow that power lift will be good after that or strong would be good after that But the I mean we wrote the first three those are like the base Foundational programs and we wrote them specifically to be followed that way. That would be like an ideal Ideal way to follow though. So I would go aesthetic if you're kind of trying to figure out what to follow next All right, sounds great. Yeah, all right, man I've been following your programs and we love it. Thanks, and I've found more consistency and enjoyment out of my Programming and working out. So I just want to tell you guys that we appreciate you. Hell. Yeah, man. Thank you. We appreciate you guys Do you have maps aesthetic by the way? I don't know we'll send that over to you Okay, thanks guys Right see you guys Yeah, so Rule number one is trust our programs follow the programs trust the programming rule number two Break rule number one if your body's telling you otherwise. Yeah, there is no other Better coach than the signals that your body will tell you listen to your body You got to listen to your body because I don't care I don't I this what you do is a trainer when I train clients I have a great idea what I want to do with them and these are people I train regularly So I know what their bodies are doing. I will change it on the dime There's always a framework there, you know to to utilize but at the same time it changes so much Even day-to-day to where you just really have to listen to what your body's telling you and in terms of intensity volume All those things you got to consider, you know, what state your body's in. He sounds like he's doing great to me Yeah, I mean it's the stuff that he's doing the choices that he's added it It sounds kind of like a lot, but it's not like I mean he's he's trying to get better at his bench Well, the bench is inside the programs, right? So it's not like he's doing the programs plus he's doing all this extra benching or something and yeah The priming and fortification sessions are designed to complement all programs He's doing the no BS six pack apps, which could be a standalone program itself But it also can be integrated into all you replace the core work with it Yeah, so he really I mean and then the fact that he already is aware of times that when he shows up to a foundational day There's a little still a little sore from the previous one and he overreached so he backs off I think he's doing great. He's just maximizing his maps usage. Yeah. Yeah, totally