 Our next caller is Sadie from Nevada. What's up Sadie? What's your question? Hey, good morning guys. I was wondering how I could better my pull-ups as a female. So with work, we have a PT test and part of it is doing pull-ups and I've been able to max out at like 12. And so I'm kind of hoping to bump those numbers up. That's good. Yeah, that's phenomenal. You pull-ups is one of those things that took me a long time before I started doing like singles, doubles, and triples of like pull-ups. You just don't feel like you're getting as good of a workout, but if you want to build strength in pull-ups, one of the best things to do is to start doing them weighted and be okay with doing sets of one to three reps with a dumbbell or something that's either strapped to you or you're holding on to. That built pull-up strength more than anything else that I ever did. Oh yeah, that's great. Now Sadie, is this for a test that you need to pass or is this just because you said it? You just want to be a badass. Yeah, so what's the deal? No guys. Actually, so I fight wildland fire on the helicopter crew here in Vegas. And so the beginning of summer, we have a PT test. So we have to run a mile and a half, we get a 20-minute break, and then we have to do pull-ups, push-ups, and set-ups, and then we submit those scores to compete against other Hell Attack crews. Oh, so you're basically a badass. Okay, so here's the deal. How bad do you want to win this competition? Yeah, because I'm going to give you some advice. Like Nancy Kerrigan bad, like breaking ankle type of deal? What are you asking? No, like how bad do you want to win this? I mean, being the only female, I want to correct it. Okay, so I'm going to give you some advice that I wouldn't necessarily give to somebody who's just looking to get stronger and improve their fitness. Adam is 100% right. Start training for strength. So add weighted pull-ups. But here's a second piece. The lighter you are, the more pull-ups you're going to be able to do. So I would avoid heavy lower body exercises and do some more endurance stuff for the lower body. Get lighter in the legs, and that should add a few reps to your pull-ups at least. That sounds awesome. Okay, because I said about like 175, 180. So yeah, leaning out, getting ready for it, right? To lean out a little bit while also starting to load the pull-ups and watch what happens when you get into competition. Wait, hold on. Let me get this straight. So you, you said at 175 and you do 12 pull-ups? Yeah, that's what she did. Yes, sir. Yep. I'm about, I'm six foot tall, so. Oh, you are, you are strong. That is awesome. And these are all strict pull-ups, right? We're not, they are, they have to be a dead hang. Wow, that's impressive. That is impressive. Oh yeah. If you love eight more than Justin can do at least, at least. If you do like two now. If you lost some mass in your lower body and then did the weighted stuff, I could see you hitting 20 pull-ups for sure, especially as strong as you already are, which is excellent. Have you ever, have you ever trained singles, doubles, or triples for pull-ups that's weighted? So I've tried, so I've done pyramids with a weight vest. And that helps a lot. And I can probably get about three or four with the weight vest being fully loaded. And then I'll do that. And then I'll take the weight vest off and then do a pyramid just body weight. That's awesome. Okay. So when you're doing heavy sets with pull-ups, you want to, you don't want to train to failure, right? So pick a weight that you could do like four or five reps to failure and then do two or three and then rest and then do it again and do like six or seven sets. Here's another strategy. Have a pull-up bar somewhere, somewhere in your house or around where you're at. And then, I don't know, 10 times a day when you walk by it, just do one pull-up, body weight. Yeah, just body weight, one pull-up. And you'll get so good at doing them that you'll just- That's the general advice I give for most people, but you're already being able to do 12 is already a leg up on most people I talk to you about that. So to do that and then add the strength training on top of it, I guarantee you're going to see more. So I have a question for you. What makes you want to fight fires? Because that is a risky job. So it's kind of funny when I got out of the baby just happened to stumble upon the job here and I just love it. It's such a great community and an amazing people and we just, you know, we work our asses off all over the lawn. We work 21 days and we get two days off, but it's so worth it. It's so awesome. Now, are you the only one in your crew that's listening to the show or do you have friends that other co-workers that listen to the mind pump with you? We actually, when we're not busy, I introduced you guys with my favorite show when you guys talking about the commandments of the gym. And so listen, you know, when we're hanging out and nothing's really going on, we listen to a lot of podcast and then especially like on our long drives and things like that. Awesome. Well, I do want to say thank you so much for the work you do keeping all of us safe from the fires. And I would love to hear how you did with the test. So shoot one of us a DM after it happens. Let us know what happened. Awesome. Yeah, that'll be in May. So I really appreciate it guys. Like you guys have amazing information. So thank you. Awesome. Appreciate the support. Thank you. Wow. 12 pull-ups. Bro, 12 pull-ups at 175 and six foot. So she's longer limbed. Right. And that weight. Yeah. That is legit. She's legit stronger than Justin. She's for sure. You're not throwing yourself in that too. That's good. That's why you guys are not fighting the fires. I didn't imagine that. She's definitely carrying me. Yeah. No, that's exceptional. But you know, like I said, the advice I gave her, I wouldn't give that to the average person and say, hey, lose lower body mass. But when you're trying to win a competition, I mean, five pounds of leg mass. Especially if she's doing it while she's increasing the weight. So if she's leaning out and getting lighter on her lower half, like you're saying, while also but adding weight to like her lower half when she's doing the actual training. So fresh. Well, I think too. If she's not, she's trying to eliminate swing and all that doing like hollow body and like really like, you know, making sure her body stays nice and rigid would be the only other thing I would add. Totally.