 Next question is from Sergio Morales-Bustillo. How can I progressively overload the overhead press? I've been stuck at the same weight for several weeks. You don't have to always add weight to progressively overload. What's the episode number, Doug? What number? We just did this. Nine things to, nine things to... Nine ways to progressively overload. Yeah, there's a lot of different ways you could do this. Here's one way is, we just talked about isometrics. Try this. Take the weight that you're stuck at and just hold it above your head for time. Or hold it in the bottom position. Don't rest it on your chest, but actually support it for some time. Or put it in the sticking point for time. Or you could take your weight, go lighter, attach a band down. So now you have kind of progressive resistance as you lift. That's another way to do it. You could increase the frequency that you're doing your overhead presses. So rather than training overhead presses maybe twice a week, take that total volume and divide it up over five days where you're just practicing the lift over and over again. Manipulate the tempo. There's a lot of... You have to change the way that you're doing the lift and change your approach to see if you can start making some benefits. Here's a simple one. Maybe your rep range has always been the same. So you're stuck at eight reps with 135 pounds. Okay, see what you can do for 20 reps and then just stick to that for a while. Go back to your eight reps later on and you should notice an improvement. Or maybe you haven't put effort in time in strengthening your stabilizing muscles to keep everything signaling back to the body that it's safe and secure which then allows you to drive more force into that specific exercise which is something I found was a key that unlocked even more potential for my overhead press specifically. So doing any kind of rotational movements and things like progressively adding a little bit of load to these rotations to strengthen and support to bring that up because if we're putting all the emphasis on that one sagittal plane movement then inevitably we're not bringing up the supporting cast to contribute. I actually saw huge gains from this with you, Justin. So I come from more of a bodybuilding style of training and so when I overhead press or for a majority of my career when I overhead press I would do strict overhead presses and I can't remember where I was at weight-wise at that time but I had kind of peaked out and I really hadn't got that much heavier and when I train with Justin, Justin loves to do like push presses where he gets used to lose a little bit of English, right? Use your legs and explore what you could increase the weight quite a bit and so what I would do after I trained that with him and I was like right away I felt myself get stronger is I would do that and then I would hold it over my head for a little bit so I could use a little bit of my legs to explode it up over my heads and then I would get used to stabilizing... Acclimating to a higher amount of load. Yes, I would get used to it and then we all know that you can on the negative or the eccentric portion of the exercise the way down in the overhead press you can handle more load than you can on the way up. So I would put a lot of emphasis on exploding it up over my head stabilizing it up and holding it up there for a little bit and then resisting it on a way down and do like, you know, you talked about somebody who always does eight I was doing like triples. I was doing triples with significantly heavier weight than what I could overhead press with. I was holding it up above my head and stabilizing and then resisting the way down. Three sets or three reps like that and man I saw my overhead press. Something that worked for me years ago was moving away from the barbell and doing only presses with dumbbells or kettlebells and get really good at using kettlebells and dumbbells and then going back to the barbell and feeling stronger or vice versa. So again, there's a lot and I think oftentimes there's a lot you can do. People get stuck oftentimes. Just adding weight to the bars I think is the only way to... Yeah, it's the same thing. It's just I'm not changing anything. Why isn't why isn't anything changing? Well, you got to change things before you can expect them to change. So don't just look at adding weight. Look at changing reps and tempos and technique and different methods. There's a lot of different ways you can get the body to progress.