 Question is from jazz fitness. What are your opinions on training a muscle group that is still sore from the previous workout? Boy, I'll tell you what, so. Jazz. Years ago, I was, my family and I were planning a trip to Italy over the summer. And I wanted to look good because I have a bunch of cousins and family over there and they all knew I was in fitness. I wanted to make a good impression or whatever I hadn't seen them for a long time. Yeah, hot cousins. Yeah, I'm not that Sicilian. So, and I've always been a historian when it comes to fitness, especially bodybuilding. I love reading old publications. And at this point, I'd been working out for a long time. And I'd noticed that the bodybuilders and strength athletes in the past all worked their body parts more than once a week. The once a week training became a trend of each body part where you're like biceps on Monday. You don't wait till next Monday to hit it again. That didn't become a thing until like the 90s. That was because the Mr. Olympia at the time during the eights was an advocate for the Arthur Jones style of heavy duty training where you hammer the shit out of a muscle and leave it alone for an entire week. But before that, everybody trained muscle groups twice a week. And before that, it was three days a week or four days a week. So I'd read all these things and I was like, you know, I know I'm only supposed to work my body parts once a week, but I'm gonna try this two day a week thing. And so what I did is I broke up my body into, you know, I did upper body, lower body, rest, upper body, lower body. And part of my rationale was I gotta get lean anyway. So I'm just gonna burn a lot more calories. So I'm doing, I'm hitting everything more. So I'm just gonna burn more calories. Now, luckily intuitively, I knew to not go quite as hard if my body was a little sore. So what ended up happening Monday, I hit upper body, you know, Tuesday legs, Wednesday off, then it came back Tuesday, it's upper body again. I'm still a little sore. I'm gonna go a little easy, but I'm still gonna train it because I gotta see what happens. Blue my mind. Training a sore muscle appropriately. So don't beat the shit out of it, but training it appropriately. I recovered faster. Actually, I didn't get more sore the next day. I actually felt a little bit better. And then I started progressing at a very, very quick rate. And this was the one of the things that led to the development of MAPS and Ebola, which is where you hit body parts essentially three days a week. So hitting a sore muscle group, if you do it right, it's actually better than not hitting it in my opinion. Oh yeah, I've had that experience. And it's just like promoting more blood flow, like getting the oxygen there, like all these different, like again, this is dose dependent. This is making sure that I'm not going too intense, you know, with that workout where I'm already sore, but to get through like those same movements and get blood flow and get that to facilitate a better recovery, definitely, that definitely was an effective strategy and that helped a lot because like just sitting around and being sore, like I noticeably was more stiff and it would almost exaggerate it on that level. I think it's important though, and I agree with everything we're saying, but I also think it's important to note that if you're getting so sore, that like you go into, it's two, three days later and you're hitting that muscle group again, or you're supposed to hit that muscle group again, and you're like really, really sore, that's a sign that you overreached on the last workout and you need to take that into consideration when you go back into that routine again. Great point. That I didn't need to go that far, you know, and really what you're reaching for, what you're targeting, the goal for me is always, and I say this a million times on the show, that I'm trying to do as little as possible to elicit the most amount of change. Well, what does that look like? Well, what it looks like is just stretching myself enough that I might be a little sore from it. So I know that like, okay, definitely that was more for me because my body is telling me I'm a little sore from it, but if I'm really sore from it, that means I way overreached and I way over did it so bad that it's probably going to hinder that workout that I do again in two or three days that I probably won't be able to get after it as much as I'd like to because I am so sore. So yes, I agree, you can definitely hit a muscle and you should because it will, it'll facilitate recovery faster and you will probably adapt and grow. You're increasing your volume, so there's nothing wrong with training a quote unquote sore muscle, but I also think that's a good signal for you to know that you're overreaching more than you need to and to probably back off a little bit on the volume, meaning less sets, less reps or a little less weight the next time you circle back around there. Again, my sweet spot, if I know that I'm hitting a muscle group every other day or every two days, I want to feel it, I want to get a good workout where I'm like, oh, the next day, I know I worked my legs, but when I'm having a hard time walking around, I know that it's like, oh, I totally could have done three less sets and still sent a signal to my body to build muscle there and I wouldn't be walking around like I had to stick up my ass and I'd be able to get a good workout in two days. This is why I've also like I love, I've gravitated more towards the total body workout instead of split. Like I used to do split routines like a long time ago, but that was way more, I would get sore from that way more so than I would these total body movements and that's just mainly because I'm hitting them again. I know I'm gonna go through these movements again the next day and then it psychologically kind of prepares you to not overreach because you already know that like, well, I can't like, I can't really go all out. I have to come back again. In two days. Let's hit them again. Yeah, in two days I'm doing, today I'm doing squats and man, I feel great and I've already knocked out five or six sets, like maybe I'll push eight or 10 sets, but then I'm like, well yeah, I could push eight or 10 sets, but I also know on Wednesday, I'm good to it. I'm coming back here again and I'm doing Bulgarian split squats or I'm doing lunges or I'm doing front squats. I don't wanna hinder those because I went so hard here. So what I'm gonna do is I'm gonna leave a little bit in the tank and then know I'm gonna get after it on two days later. I can also understand that recovery and adaptation are two different things. So your body wanting to heal and your body wanting to build muscle, which is a type of adaptation. Those are two different things. Now they happen oftentimes at the same time because as your body's healing, it's also trying to build muscle, but that doesn't mean you can't get your body to wanna build more muscle while you're healing. In other words, if you're sore and you hit the muscle again, but you do it right, okay, you gotta adjust the intensity, don't overdo it. Depends how sore you are. If I'm super sore, I'm going light, I'm just trying to get a pump, I'm getting a squeeze, I'm stretching a little bit. You're gonna send another or a louder or make the concurrent muscle building signal louder while not hampering your body's ability to heal. In fact, as we discussed earlier, you may actually speed up your body's ability to heal at the same time.