 First question is from Logan Tyler V. I'm in the last phase of maps aesthetic and I noticed my form breaking down in some of the later reps But I also feel like lowering the weight is not beneficial either What suggestions suggestions do you have to remedy this form over everything lower the weight? Yeah? Yeah, I think this is a good question because I know that I remember I remember being in this predicament And I think for many years I like refused to lower the weight. I was so I wanted to lift Totally, so you want progression. I want to get more that I would sacrifice The form a little bit to just be able to keep pushing the same weight, you know So or even sort of drop reps. I so what we you'll see in all the programs is And there's a reason why this is like we give ranges six to eight You know or three to five or eight to twelve and the idea like when you're falling a rep range is I'm trying to I'm trying to fall right right in the middle of that and the reason why so it gives me a little bit of a Buffer because I know sets three and three and four or two even sometimes is gonna I'm not gonna be as strong as I was on set one or set two So hopefully that I can stick with about that weight So I no longer have to do if I if I'm if the rep range is six to eight And I'm gauging like for a seven to eight range that gives me Oh, I might have to do seven on set three and oh on set four I might have to do six or maybe even five like one rep less I give myself that kind of play of like my rep ranges six to eight I'll keep the weight as long as I can during that that set those sets Even if I can just still do five fives close enough to my six day But if I if it waits getting so heavy, I gotta drop down to three or two. I mean, I'm gonna reduce my weight I'm gonna try I'm gonna pull the weight off the bar so I can get closer to the rep range I'm trying to although it's important to pay attention to how much you're lifting just to kind of gauge Progress and in strength and see how well you're doing you gotta always compare it to the right context So if if I'm going much higher reps I'm going to use much lighter weight if I'm gonna go deeper in my reps of course I'm gonna be using lighter weight and in weight is largely Arbitrary when it comes to getting your body to respond again You want to pay attention to notice trends, but it's okay to go much lighter This this really became a big deal for me when I started when I stopped working out in gyms And I started working out in my own studio and then my own garage I noticed when I'd work out and then I notice this much later of course in hindsight When I'd work out in gyms It was a bigger deal to me to have the big wheel on the bar or it was a bigger deal for me to use a Certain amount of weight so I would sacrifice form so true for my ego when I started working out my studio You know this is back when I had my personal training studio middle of the day You know I might have one or two trainers training clients really don't care if they see me lifting X amount of weight or whatever I started to slowly not give a shit about how much weight was on the bar And I started to focus on form same thing now that I work in the garage I grab the dumbbells or I use the weight that allows me to perform Good form with the target number reps and that's what's gonna give you better results because bad form with heavy weight It's not as effective as perfect form with lighter weight So this whole the second part is question. I feel like lowering the weight is not beneficial either that is your ego Talking because it is beneficial if it makes your form better I remember when I also pieced together the importance and what a game changer manipulating my tempo was and when that light bulb went off For me too, that's my my thought process would be and I used to teach clients this if I hand you a weight and you know, let's say I say we're working 12 to 15 reps and You realize on rep, you know 12 already that this is still pretty easy You could probably do 20 reps like instead of repping out 20 reps or getting even heavier weight Those last three those last three reps slow your tempo way down make it harder Make it harder you take it you if you're doing a cadence right through the first eight to ten reps And the cadence is about the same like how fast you're moving the bar up and down right and then all of a sudden You realize it's still pretty easy for you as you're getting close to that range You're trying to it in slow it way down Slow it down to four or five six seconds on the eccentric portion of the exercise and watch the benefits you get from that And what's great about that is that because you've slowed that tempo down and you don't have to add weight to that You're increasing the intensity. That's the signal the body recognizes It doesn't know that there's 75 or 125 on the bar It it takes the perceived stress that it's getting from the body You can manipulate that progressively overload that like the episode we talked about by manipulating the tempo So just simply slowing down keeping the lighter weight and Slowing the tempo down for the last two reps is a great way to increase the intensity. Yeah, you know for me Going through hypertrophy type training. I've always looked at it more as Practicing those movements to make me better going into you know When I change it back up to like the one to five rep range where I'm really doing like full force output to try and like move Some heavy weight So, you know, some people they'll go through that and try to get a nice pump and like that's you know Their identity is trying to like lift heavy weights within that range, but I mean that's never been my thing Specifically, but I know the benefit of it. So I honestly I'll take my my time my sweet time, you know, like Lower the weight substantially so that way I'm paying attention to every little compensation that happens along the way So I'm really just honing and refining and practicing You know these movements so I get more effective more efficient then going back into my my favorite. Yeah, I mean I'll give you an example, right? I could do a set of curls with let's say 45 or 50 pound dumbbells And I can give myself a good workout. I could give myself a great workout with 20 pound dumbbells I could do it in the same amount of reps to I could slow them down squeeze Concentrate make the weight feel heavier This is a very important skill to learn if you want to train long term if you want long term results and success You got to learn this because sometimes many times It's smarter to go lighter than it is to go heavier And of course changing and mixing things up always gets the body to respond better because always pushing wait wait wait At some point you're gonna hit a limit and what's gonna end up happening hurt yourself So this is an important skill to learn