 The next question is from Nathaniel L. Watson. You guys say staying a certain rep range for three to four weeks, how long should you stick with an exercise before changing those up? We addressed this not that long ago. We talked about exercises, because I think someone asked after we talked about rep ranges. But maybe it's been a while, and it really depends on the exercise that we're talking about. Yeah, that's true. And I'll tell you myself personally how I do this is if it's a high-skill-based thing, any sort of squat variation, deadlift variation, I rarely ever rotate those completely out. I know you're going through something right now, Sal, which I've done this before, where I stop barbell squatting for a while, and I do all unilateral. I might do that every once in a while, but it's not because I'm afraid that I'm so adapt to squats I'm not getting results anymore. It's more because I'm addressing mobility. What you're doing or in some sort of an imbalance left or right, when it comes to these really high-skill movements, you may squat and deadlift the rest of your life and never be a master at it. It belongs in your routine of time. It's really a lot of the other movements that really need to be rotated in and out. Agreed. I would say your squats and your squat variations, deadlifts and deadlift variations. So that refers to sumo conventional trap bar deadlift. Bench presses and those variations, rows, overhead presses, those should almost always be in your routine unless you're addressing some kind of an imbalance or an issue. Everything else you could cycle in and out, bicep exercises, tricep exercises, isolation exercises, those you can play with a little bit. Now here's the thing though, I still think you should stay with an exercise, even those isolation ones, unless you're advanced. Now if you're advanced, you've been working out for years, then it's not a big deal. But if you're like most people and you're not super advanced with your training, I would say still stick with those isolation movements for a few weeks at least. Get good at them for three, four weeks before switching out. Minimum. It won't hurt. If you're changing rep ranges and you're manipulating, that stuff is way, way bigger difference. I think if you went from MAPS program to MAPS program, you would cycle through exercises appropriately because each program is about 12 weeks long. So probably 12 weeks would probably be the right answer for the ones you're cycling it out. I don't know if a lot of people even realize that we do in our programming is we look from even a higher perspective of have we incorporated enough moves in different planes of motion? Have we incorporated enough rotational moves? Is it always hammering this same sagittal plane, which most people just get stuck in there? So that's something we are conscious of that and making sure that there's enough of that thrown in to make sure that your joints are still well and healthy and able to stabilize properly. This is why I think that performance and strong, because the two of them are really addressed what you're alluding to right now. Just if you don't own those in your collection of whatever MAPS programs you're following, you're probably missing out on a big component or piece. Because when we did, when we looked at all of them, the anabolic and aesthetic and split and PED, they address a lot of the bodybuilding type of sagittal plane type of movements, which great for everybody trying to sculpt and build and shape and build your metabolism, all those great things burn body fat. But for overall health, joint health being functional, it's very important that you incorporate the unconventional type movements, anti-rotational stuff, multi-planar movements. Those are really addressed well in performance and in strong, in my opinion. And you also, here's one other thing about exercises. Before you can really start to reap the maximum benefit of an exercise, you've got to kind of get to the point where you're good at it. Not super good at it, but good enough to where you could exert maximal force. So it's like, if I do a new exercise, let's say I've never done an upright row before for my shoulders, never done it before. It's going to take me at least, and let's say I'm already fit, so I already work out. It's going to take me at least a couple of weeks just to get good at upright rows. And then when I start to get good at them and really feel what I'm supposed to feel and really be able to exert force, now I'm going to maximize, now I'm going to get the benefits. Now I'm going to get the real benefits of the exercise. So it's like, when I teach someone how to barbell squat, it takes a while before they can squat to the point where then we can start pushing weight and building muscle. For a while, it's just getting good at the exercise. Consider that as well. And now advanced people, people who have a lot of experience, they really know how to move well, they've been working out for a long time, they can kind of get away with switching exercises in and out because they can jump into an exercise and be good at it. They can do a shoulder press and be good at it. They can do a row and be good at it. But a lot of people need at least a couple of weeks, maybe a few weeks at least to get to the point where they can get comfortable with the exercise, comfortable enough to where they can push it and then reap the real benefits. If you don't own our maths programs, I love that structure though. I really do that. You should stick to an exercise for 12 weeks. And in that 12 weeks, you should manipulate things like rep ranges, sets and tempo and shit like that. Like stick to the exercises for at least three months, but manipulate the other variables that can progressively overload the body. So you don't need to change the exercises that often. To Sal's point, that becomes even more important than the more new you are. You'd have to be a very, very advanced person for me to even think it's a good idea for you to be changing it. I'm talking about like five years of consistent lifting. Yeah, and in only then, and honestly then, I still don't think it's a superior way of lifting. I think it's like if someone said, you can get away with it. Right, exactly. If someone said like, hey, I just don't like doing the same exercises for four weeks straight at them, can I switch this for that? OK, yeah, you're advanced. You can jump right into a front squat and fire it the way I want you to. You know that you can lunge, bulgarian. You can do everything already really well. Like, OK, go ahead and play with it for sanity reasons. But for good programming reasons, I think that a minimum you should stick to a exercise is at least a few months to get really, really good at it and then manipulate the other variable when I throw in a new exercise. Now I do at least that. So if I say, OK, like right now I'm going to be doing trap bar deadlifts instead of straight bar deadlifts, that means I'm going to be doing them now for the next two months. You've been doing lunges for quite some time. Yeah, and I'm already starting to go back to squats now.