 Next question is from Nathaniel L. Watson. How long do you stick with exercises before switching to new ones? Boy, I guess this depends on the exercise, I would say. Yeah, I don't know. Certain movements that are in consistent regular rotation in my routine include a deadlift, a squat, a split stance squat of some type, like a lunge. Overhead presses are always in there. Barbell rows are almost always in there. So those movements are ones that I think you can always do. You probably should always do. They're very complex. They use a lot of muscles. You're constantly getting better at them. It's easy to find weaknesses in each of them, so there's ways to improve. Other exercises that I do that I throw in and out tend to be a lot of the isolation movements. I was just going to say cable and machine exercises. Those all mix and match. Those ones I don't necessarily stick to too long for any length of peer time. Those big compound movements though, those are ones that they're always in rotation. So it's like I almost never really take them out unless I feel like I overdid something. That's the backbone of your workout. Yeah, like I took deadlifts out for about four weeks because in squats, because I needed to work on my unilateral strength. But then I threw them back in and they're consistent again. But the isolation stuff, I mix those up quite a bit. The way I look at it is like all machine and cable exercises, I never do the same ones longer than two or three weeks straight. So if I'm on my favorite preacher curl machine or my favorite shoulder press machine or chest fly on, I won't ever do that exercise if it's machine or cables longer than probably two or three weeks in my routine before I move it out or exchange it with a different movement. But a lot of your dumbbell and barbell compound lifts, and I'm trying to rack my brain right now of something like just what I would move out of my routine. Stay in my routine, just variations happen, right? So let's say a bench press, barbell bench press. Well, if I've been doing flat barbell bench press for three weeks, then I move to incline barbell bench press. Or if I've been doing, I did that, then incline, then maybe the after, so the first three weeks I'm doing flat barbell bench press and the next three weeks I'm doing incline barbell bench press and the next three weeks that I'm doing I'll go back to flat, but now I do dumbbells, dumbbells of flat bench press and then I kind of rotate through like that. So there's staple moves that I think belong in most everybody's routine. I mean, there's always exceptions to the rule on somebody that probably should be focused more on corrective exercise or they have very specific goals, like performance goals, I guess that's different. But for the average person who's just trying to be healthy, trying to be strong, trying to build muscle, trying to lose body fat, the big compound lifts should always be a foundation in your routines and maybe just variations because we can squat like 10 different ways. I mean, you could zurcher, you could front squat, you could back close squat, you could do low bar, you could do high bar, you could do narrow stance, you could do wide stance, and that's all a squat. It's all a barbell squat, but it's done seven different ways and variations that will create some sort of novelty for the body and create new stimulus in a sense for it. But it's such a good move that you don't wanna eliminate. I think the thing you have to communicate to most people that is so important is those lifts are so valuable that you gotta just be careful. First of all, getting people to all do them is the first step as a trainer. We're always trying to communicate that. And then what you don't wanna do is eliminate those things for some cool new machine that hits your gym because it's cool and it's new. Yeah, and I think as I've gotten older, I've definitely reduced the amount of novelty. I used to wanna try all the new suspension trainers out there. I wanna try that whatever new machine was gonna provide a new stimulus for me, but for the most part, all I am conscious of now is I need to switch over from back-loaded barbell squats to front-loaded. When do I do that appropriately? Has it been a couple months since I've really hit my front squats and really worked on that? And then the other thing that I'm always conscious of is how long I've been bilaterally training and not including the other planes and rotating enough or moving side-to-side. So what provides a good way to do that is a lot of unilateral training or focusing on that for a few weeks. And so I use that more as an interrupter when I really start to kind of feel the aches and pains, the tightness start to creep up on me a bunch. That's usually an indicator for me that I'm gonna now kind of switch over into more unilateral training.