 Our next caller is Ryan from West Virginia. Hey, what's up Ryan? How can we help you? Hey, I was wondering what you guys thought about the sequencing of training, ordering hypertrophy first and then strength followed up by power. Okay, so you're asking about phasing your training and that's actually a really good question because phasing is important and the order of the phases actually makes a difference. Now for people who aren't familiar with the terms that you use, right? So hypertrophy meaning muscle size and growth, typically straight sets, typically the rep ranges are anywhere between eight to maybe 15 reps, typically. Strength would be more of the low end, kind of low gear type strength, lower reps, longer rest periods. So like one to five reps. Power is lighter weight, lots of speed with your movement. So Olympic lifts would be a good example of that but you could also do box jumps and kettlebell exercises to accomplish that. So the first two that you named were hypertrophy and strength. Those are actually interchangeable in the sense that it doesn't matter which one you start with. I would make an argument for both. Yeah, and I would pick the one that is least like what you're doing now. So in other words, if you're currently training in a hypertrophy style, then I would start with strength. If you're currently training in strength like a power lifter, then I would start with hypertrophy. The next one should be either strength or hypertrophy. So those are the two that you start with. Power usually lasts. And the reason for power being last, it's the most technical. You're gonna need strength, you're gonna need hypertrophy, you're gonna need the stability to perform that. It's the most advanced and most technical of the phases. I would very rarely would ever have someone train power with speed power, especially before moving to the others unless they're super experienced advanced. You would never do that. No coach would ever, no coach would ever have power. Even if you were advanced, you still would lay some foundation first before you express that. I mean, that's like in every certification you'll ever go through. And they teach that in any schooling around kinesiology. So you always want power less, but I mean, I'm just gonna piggyback on what Sal's saying. I don't have anything really more to add and contribute other than, I would have fun with changing the other ones up. Power is the only one that's really important that you lay a solid foundation of strength and stability before you express that, right? So that's the idea. And then I guess the next thing you could add is about how long you plan to stay in those. I wouldn't stay in any phase longer than six weeks and I would go as long or as no shorter than three weeks somewhere in that range, which is very similar to any of our maps programming. Are you following any maps or have you followed maps, Ryan? I have not yet. That's why I was kind of wondering with your map performance if you guys phase it sort of in that order like that. Yeah, that's the perfect one for you. If you're looking for those types of phases, maps performance would be ideal. Now performance starts with more of a strength phase, but it moves through them. You do go through hypertrophy and you do have other phases and it does end with the explosive movements. We'll make sure to send that to you since you don't have that. And it's all set up and ordered up for you. So you'll just follow the program. Awesome, thank you. All right, no problem. Yeah, you know, I like questions like this because I think people are, maybe this is just our own bias because they are listeners. People are starting to realize the importance of the programming, right? It's not just exercises. It's not just body parts, but- The order of operation. The order of operation, the intensity, the reps, the intent, like there's, I could literally list an almost infinite number of variables that make a big difference. Like they make a huge difference, you know? And when people's bodies stop responding, it's like they don't look at their programming anymore. It's like, what supplement can I take? What have you been doing? Where do you fit into all of that? Like how do I structure something that will actually like promote change within what I've already been trying to accomplish? I think too with these two, like the first one, we're talking about hypertrophy versus strength. And, you know, as a trainer, bringing somebody new in, you know, I would evaluate that too based on somebody, I could see value in just like maybe hypertrophy being that we're building more of a mind-muscle connection, maybe there's something, there's a disconnect there. And I think it's a great way to address that versus like just jumping right to strength or if somebody is lacking strength in certain areas we can hyper-focus in that. So it just, again, it depends on the individual. So I like these questions and I don't like these questions. The reason why I don't like the question, I like the question for the same reason you guys do, but the reason why I don't like the question is because it loses a lot of people. You guys gotta remember sometimes, we're in our own little bubble here. Totally. We're talking about terms like power, hypertrophy, like this means nothing to the average person who's trying to get into working out or even phasing. Like what the fuck does that mean to them? And so I think it's important that we- Phaser beams. Yeah, I think it's important that we kind of unpack this a little more than just giving this, because the guy asking the question obviously has a pretty solid base knowledge. He's trying to write his own program basically and is asking a very good question and already is ordering it in a pretty good way. So obviously knows what the hell he's talking about. That's why I tried to open with like, what does hypertrophy mean? What does strength mean? What does power mean? Obviously if you haven't got it by now, phasing is just essentially the period of time that you're focusing on one of those specific goals. And like Adam said, it's usually a three to six week period. So three to six weeks, you're focused on strength. So you're doing reps between one to five. You're doing longer rest periods. The next three to six weeks could be hypertrophy. Maybe a little shorter rest periods, the reps are higher, eight to 15. And then power is kind of a combination of the two. You're doing fast exercises, lighter weight. It's not about going to failure at all. You actually in fact, you don't even wanna go to fatigue. And the rest periods might even be longer than you did with strength. And again, that's another three to six weeks. And again, that's the most complicated phase. So if you're new, I wouldn't even worry about power at all. Don't worry about power at all unless you have something laid out in front of you that really breaks it down for you. But just focus on strength and hypertrophy. I rarely train clients in power. The two clients I saw, or the type of client I should say that I would train in power is either one, somebody who I had for like a really long time and like we were just, we're getting fun with their programming. I've taken them through so many like strength and hypertrophy cycles. And it's like, hey, let's, you know, even though you didn't come to me with this goal of like how powerful or strong can I be? Let's see how well we can express this. You've been training with me now for almost a year and we've gone through all these different phases. And so we might have fun with it like that. Or someone very specific who is like playing a sport or needs that power and that's why they came to me. So that is the only time I really trained the average person in the phase like that. For the most part, it's most valuable, I think for your athletes that are looking for that or someone who's been lifting long enough and has got really good control and they are now looking, oh, let's see, test some limits and see how I can express that. Yeah, you know what's funny? DeFranco made the case for the average person. To sprinkle in power, but I think when most people think power, they think like jumping up high on a box and doing clean. It's just moving quickly. And I think that's where he was alluding to it. That's where the value I see for your average person but it looks different than what you would think if you're programming it for fitness. So it's doing things like just a press but having your tempo change, right? So we're just moving, we're moving quicker. And I think that that's massively valuable, especially with rotational stuff because it emulates a lot of real world type things. But you start real basic, super basic. And you don't go there until you've done, because let's be, okay, let's take the 100% power. Yeah, you add speed to any exercise. You just made it way better. I mean, how many months did you spend with the average client who comes in who has like no strength or hypertrophy experience whatsoever, how long do you spend with them? Like a whole year. Yeah, you're training, and that's what I meant was like, once I got to a place where like, okay, this client, I can tell her do a chest press, she can get her shoulders in the right position, she can activate it. I can tell her, slow your tempo down, she does it automatically. Like on cue, I can do that. Okay, now that client, we're ready to express this. And let's see, let's have some fun with it with some speed. Until then, I ain't messing with that. Oh, to give you an example, I had an older client that I trained for a long time. And then we got to this point and literally the first exercise we did was, she didn't jump on anything, she just jumped in place. I just had her literally jump in place and land, and then we'd rest and then practice it. Just to give her the coordination and skill, in case, you know, steps off a curb or needs to move a little quicker.