 Our first caller is Olivia from Florida. Hi, Olivia. How can we help you? Hi guys. Thank you so much for having me on. I'm really excited to be here. Um, I just wanted to say thank you and a quick testament to how awesome you guys are and how much you know your stuff. My fiance was a long distance runner for years ran for a D one school would run like 100 miles a week. Said he would never give up running. I hate runnings. I was like, let me get, let me get you hooked on mine pump and weight lifting. So I converted him over. We ran anabolic together and this guy just hit 225 for bench and like three months of training and I'm still struggling to do a plate. So, but it's fine. Wow, that's awesome to say. Thank you guys for that. Cause now I don't have to go on runs with him. Awesome. No problem. Okay. So I'll give some background info with my question cause I think it'll make a little bit more sense, but basically my questions is how I can train around a busy schedule while maintaining strength gains and compound lifts. So I'm 23 five to about 125 pounds. I ran anabolic from January to March and I loved it increase my strengths and all the big three lifts and definitely put on muscle, especially my quads and glutes cause I need to get new scrub pants and jeans now. I'm a veterinary medicine student and I'm starting clinical rotations and we rotate through different specialties in the hospital every two weeks. So starting Monday, I'll be rotating through our medicine specialty, which is pretty time consuming. The hours are about 6 30 a.m. or earlier to like 7 7 30 p.m. or later depending on the caseload and I'll be on that for four weeks Monday through Friday and possibly weekends. And then I get a four week break of a more normal schedule like eight to six and then I'll have another four weeks going through surgery, which is the same as medicine like kind of six a.m. to like seven or eight p.m. So I won't really have time to commit to foundational workouts on those days. I wanted to start performance because I know the flow is typically in a ball like performance and then aesthetic and also I haven't trained performance style and probably about a year and a half, two years and I've been training full body style since January and before that I spent a whole year training split style. So I feel like my body probably would benefit from that challenge, but I just can't really start that until later in the fall and then I figured I could do aesthetic and spring when my schedule lightens up a little bit. So for the time being, I wanted to get your guys' advice on how I can continue to challenge my body in new ways, especially while not losing strength in my compound list because I'm kind of worried about that a little bit. Yeah, this is easy answer, Olivia. We have a program that would be perfect for you. Maps 15, do the advanced version. Basically you'd be doing about 20 to 25 minutes a day of compound lifts and exercises. So you show up the gym or if you have a barbell at home about 20 to 25 minutes every day, you're doing maybe two exercises and you're not just going to keep your gains. You're probably going to get stronger by following that as long as nutrition is good and as long as you're getting good sleep. I know it's stressful what you're about to do. So that could always throw a wrench, but you'll love it. You're going to be and then when you're ready to do a more traditional workout, then I would switch to mass performance, but mass 15 advanced version done deal. It's centered around two compound lifts a day basically. And so and the way you can run it. So if it's a really busy, stressful week, you can keep the workouts just short the 15, 20 minutes. If you find a day where you have a day off or you're well rested, you can actually combine the next workout together. So if you want to run it for 40 minutes, we wrote it in a way where you could stack it too. So it's like you can have that flexibility of when you're in a time crunch, when you're not quite as rested, you can run just the 15, 20 minute version when there's times where you're like, Oh, I got a whole it's a weekend and I don't have any work this weekend. Like I want to do a full hour type of workout. You can combine two of the workouts and run it like that. So there's some flexibility in it, but running that and since you already own performance, the only other thing that I would say potentially to add if you have like these days where you got some days off or you're really rested and you're like, I want to do a little more. It'd be mobility stuff because you recognize that you've already been running kind of a body builder and split type of routine in full body. You're probably neglecting some, some mobility work. And so we have that in performance. So if you want to, you know, add an extra day in there or something where you're doing something, I would do the mobility sessions that are in performance to compliment maps 15 until you get back to your kind of normal schedule. Yeah. How long have you been working out consistently with strength training? Probably about three years now. You're going to probably get stronger with math 15 then. Yeah, you're probably going to, this is going to, it's likely to be not just something that keeps you strong, but you probably are going to see yourself get stronger. That happened to me when we created the program and I ran it. I hit new lifts, new lift PRs and I totally did not anticipate that. So that's probably going to happen at the very least you're, you're going to just, you're going to feel good. Yes. The frequency element. Yeah. I think people don't realize like how effective that is and just how much you can get just enough and then recover and then just keep that momentum going. But it's definitely not just a preservation type of a workout routine. It's definitely something that a lot of people have gained from. So yeah, the only, the only thing I'd say is just decide if you want to do it in the morning or after work. That's it. Yeah. I'm definitely like a morning movement type of person. I'm so used to like getting up at like 5 a.m. and going to the gym and I feel like if I don't get that movement and if I don't feel like I'm lifting as heavy or pushing myself the way I want to, I'll tend to like freak out and I'll want to over correct for it because I have some bands at home. So I didn't know if I should just switch to bands to save time in the mornings. Like if, if there's a morning where I have to be there at like 5 30 or 6, I was like, well, maybe I could do some bands, but I know like long term, I would just be itching to get back and like lift some heavy stuff. Olivia, literally, this is what you do. Okay. Literally you shower. This is a 20 minute workout. Okay. So you're not even going to sweat much shower. Get, get everything set up. Drive to the gym. Do your 20 minute maps, 15 workout and then go straight to work. Okay. Yep. Yep. That makes sense. And for those, um, the massive team workouts, I also have prime. So I do like a couple of movements beforehand before I've been doing my lifts and sometimes that takes me like 10 to 15 minutes. Would I just be able to cut that out and just go straight into the lift? Depends how good your movement patterns are. Um, so if you've got really good movement patterns and the exercises are not ones that are like really challenging for you to get into, you could do one or two warm-up sets of an exercise and then you're going to be okay. Um, the people that that we have people that wouldn't work. If you're like, man, when I squat, I get hit pain or I really need to make sure I could deadlift, right? Cause I tend to hurt myself in that case. I would say, you know, make sure you do the priming, but if you feel good and you're okay, like one or two sets of warm-up and get into the workout, you can even just reduce it down to one of those mobility exercises and do that beforehand. You know, the most effective one that you need and then, um, to like throughout the day, it's going to be just as effective if you find a moment, uh, to just perform that like for five minutes or something to break up, you know, whatever you're doing throughout the day, that's going to play, uh, that's going to do very well for you. Okay. That makes sense. I'll probably be able to do the, um, like warm-up sets, maybe just like drop the weight a little bit to connect to the muscle and then go for it. That's it. Yeah. Exactly. Cool. So if you don't have mass 15, we'll send that to you. Okay. Oh, awesome. Thank you guys so much. No problem. When are you getting married, by the way? Oh, um, 2025. I want to graduate that school first and get all my ducks in a row. All right. Good for you. Smart. Yeah. Congratulations. Get it. Thank you. Thanks guys so much. You got it. Yeah. You know what's funny? We wrote mass 15, right? And, uh, how many DMs do we get from people who are like, I didn't think I'd hit PR. I didn't think I'd build muscle. Like this is crazy. All the time. Yeah. Yeah. Yeah. I keep getting them. Yeah. It's strange and again, I think that people underestimate, uh, the frequency component. I also think it highlights something else that we have communicated on this podcast and we've admitted ourselves that we're guilty of this is obviously if you listen to a fitness podcast, you probably like fitness. You can do it, right? You're probably, I hope so. And probably a good percentage or even probably fitness fanatics like us. They could benefit from it. And we tend to, we tend to overreach, uh, and over train, uh, and not count all the other stress in our life. Family member dies, school test, work grinding like crazy. Oh, and then I'm crushing the gym too. And it's like, you know, I think a lot of people didn't realize, uh, that maybe scaling back the workout that would not hinder the results infected and accelerating a lot of people. You know, she brought up something else that we, we don't talk too much that about like an example of like where I cut out like my mobility stuff and I think you guys answered it, uh, perfect. And it's like, so if I'm, if I'm going to squat, uh, and you said it's not like that's a movement pattern where I have to do combat stretch. I've got to do like a quick zone one thing and prime my upper back to, to perform a really otherwise my low back will be feeling it. My hips will be feeling it and I'll pay for it afterwards. It's like, it's a non negotiable that, but I can go into a deadlift cold. I can go into even over it. Now, does that mean that I wouldn't benefit from doing prime movements? Absolutely. I would benefit, but I could go into those movements. You can warm up with the movement. That's right. There's certain movements that are just, I absolutely have to prime in order to get myself in a favorable position. Then there's other movements that I can, it would be ideal for me still to prime. And if I have the time, I'm definitely doing it. But if that's something where I'm like, shit, I'm crunched on time. It's okay. I'm deadlifting today. I can get right into that movement. So.