 Question is from Liz Reads. How do you incorporate focus sessions with a full body workout? Okay, so let's explain what focus sessions are. Now, focus sessions are something that we put into one of our more popular programs, Maps Aesthetic. This is a concept, it's a way to increase the frequency of training for a body part. And it was one that Adam used quite a bit when he went from his fat to fit transformation in order to become an IFBB Pro physique competitor. So first off, full body workout. Full body workout, typically you go to the gym two or three days a week and you hit the entire body with a relatively high amount of intensity with weights. Now, on the days in between, so let's say you go three days a week, Monday, Wednesday, and Friday, full body, Tuesday and Thursday, you go into the gym, you pick the body part, one body part that you feel is lagging that you would like to place special emphasis on, and you hit that body part with a lower level of intensity, doing mostly isolation work, and this is where you can use lots of machines. So if it's like chest for you, for example, you know, Monday, Wednesday, Friday is the heavy hard chest workouts. Tuesday, Thursday, I'm doing cable flies, I'm doing peck deck, I'm squeezing, I'm stretching, I'm getting a pump. Hammer strength machine. Hammer strength machine, stuff like that. That's basically it. I mean, this is exactly how we wrote Maps Aesthetic. It's a three day a week, full body routine, exactly what Sal said. We give you the option for focus days to focus on one or two muscles. So, you know, you can buys and tries or glutes and hamstrings or glutes and quads, whatever. And then we show you how to build that program. So we program it loosely with the full body workouts. That's what stays the same, but what's customizable for each person is you decide what muscle groups you want to, and it's exactly how I used to prepare for each show. So I do a show, I'd assess my physique, I get feedback from judges, friends, whatever, that said, hey, awesome, Adam, your chest look good this showing. You could work on your front delts a little bit and your hamstrings are weak, whatever. And then I'd go to the drawing board and I would build in these focus sessions around these full body routines. So it's how the program is designed. I think the one mistake I see some people doing with focus sessions is, and it's, you know, I was guilty of this when I was younger and that's just like hammering the muscle, thinking that the harder you hit it, the more results you get. If you're following the three day week full body routine, you're already getting a pretty loud signal to that muscle. All we're trying to do is increase frequency, a little bit of volume, and like hypertrophy. So you're really just kind of chasing a pump. You're not trying to like go to, you're definitely not trying to go to failure on focus days. You should not be going to failure at all. You should be at least two reps. You should be doing mostly isolation type exercises. This is where we do recommend cables and machines more often. I wouldn't really do any free weights unless it's like a real basic dumbbell throw. Have you seen people use like these sessions with too much volume where they're doing too long of a workout? Oh yeah, yeah, yeah, overdo it. I mean, there's a right dose. There's a perfect dose of total intensity, frequency, and volume. And with focus sessions, what you're trying to do is you're trying to add volume, add blood flow, but you're trying to dance around the intensity a little bit. You don't wanna overdo the intensity because you're already close to that limit. Hitting your body three days a week full body for most people, you're getting close. You're either at the limit or you're getting close. You throw in a focus session with too much intensity, you've overdone it, and you'll actually regress. You will, that target body part that you're working on will actually go backwards. So you just wanna go in, and this is why machines, bands, cables, and isolation exercises are good. Yeah, they make no sense. Because they're not intense, they don't cause a lot of muscle damage. Maybe, again, maybe Monday, Wednesday, and Friday for my chest, I'm doing incline barbell press and a flat bench press and incline dumbbell chest press. And then Tuesday and Thursday, I'm doing a cable fly. I'm doing a machine press, and I'm going light, but really focusing on the squeeze and getting a pump. Yes, thin press, all these. Yes, exactly, those sculpting shaping exercises that on their own don't have tons of value, but in a focus session are brilliant. Absolutely brilliant. And we're taking into consideration your CNS in that programming, right? We're thinking that if this person is following our routine that we've designed in full body three days a week, you're hitting quite a bit of compound lifts, and your CNS is getting a lot of work that week, so we don't wanna do a ton of that in these focus days. Again, I'm just chasing kind of the pump. It's like just a little bit elevated version of trigger sessions, I would say. Totally.