 Stay hydrated, Q&A answering all your questions. We got a leg day, so I'm gonna hit some squats and a couple accessories. I literally don't even want big legs. My legs grow too fast, but you gotta do it. Stay tuned, all the questions are answered from Sal and Mike, 2K's on Instagram and Twitter, so follow me there. Join the Discord if you guys want exclusives. Goodcompanydiscord.com and I'm gonna answer your questions right now. Those questions kind of blow my mind cause like I never really been motivated. You know, I never like did a backhand spring but yeah, it's time to squat but he simplified things like what's your goal? Is your goal to be fitter, stronger, more jack? Here are the steps to get there. If you don't actually want it, which we're seeing a lot of folks come out thinking it's cool to lift weights or it's cool to have a following on the internet, that's kind of like extrinsic, not very real, not rooted motivation or inspiration or goals, you might not be able to last. Not you in particular who's asking the question, I hope you do, but you know, the ultimate goal is that you find something that you truly love, that you really want to do, a goal that you want to achieve and then you build a plan for it and then you execute for it and then you show up. It really is that simple. If you don't want to get stronger, if you don't want to be more jacked then you don't care about your health. Maybe it ain't for you, could it? I guess being injured, it's understandable that you don't feel as stoked, right? Because you're incapable of training how you'd like to train, but what can you do now? You could give up, you could lay in bed, you could eat Doritos, you could get fat, say, man, I got injured, poor me, poor my knee, my back, my pussy, my crack and just cry yourself away, or we could build new goals. So if you hurt your knee, okay, what's the new goal? Let's get this knee healthy to get back to where I want to be and then now you have your new goal, your new plan, your new execution, your new things to show up for. If you focus on what you can do, instead of just looking in the mirror and having a little pity party about how your knee hurts, my shit hurts all the time. I've done this for over 15 years, I'm always hurting but you make adjustments and then you focus on the new goal, the new plan, the new execution, rather than just sitting there. I mean, you can sit there, you can do whatever you want or what can you do? How can we get better today? What are the small things I can do every single day now to get back to where I was or beyond? It's obviously a struggle because it's a change in habit and a change in routine and change in comfortability and you have to make conscious decisions every day. It's easy to hit autopilot, you know, and just go where life goes, drink a couple beers, have a couple of cakes, stay up late playing video games. That's all like the easy stuff. When you have to like disrupt your pattern, it becomes difficult. So the truth is like, is it your real goal? Why are we considering this such a struggle? It's much different to get to like 10 to 15% body fat for a guy, you know, dropping 10, 20, 30 pounds or a lady getting to 15, 20, 25% body fat, dropping 10 to 15 pounds versus like stepping on stage to win the Olympia, right? These are totally different conversations. And I hate that guy that's nitpicking at folks that says like, oh, I have to work out today rather than saying I get to work out today. But there is a lot of truth in that positive self-talk in the conversations you're having in your head. You know, if you want to name your old fat lazy self something else, you know, I call him Mikey instead of Mike. Oh, that's what Mikey would have done, but Mike's doing this. Mikey would have had that cake. Mike's going to go eat a salad. Mikey's going to go stay up till video games all night. Mike's going to, you know, go to the gym on time, hit his macros, drink his water. That's like a little psychological tip you can maybe use. But the truth is, if you build your habits and if you truly want this goal, then let's get after it, you know? We can sit and whine and again, like the other guy being injured. Look, trust me, I've been injured and I've had struggled with my dieting. It's not that I don't have empathy for you all, but are we going to have a pity party or are we just going to get it done? Sometimes work just has to get done. Sometimes you got to wake up, look yourself in the mirror, do some affirmations, say I'm capable, I can handle whatever comes my way and then you fucking handle whatever comes your way. You nerds try to come after me because I don't write a script in a PowerPoint project with the literature out while I'm doing these videos and sometimes I speak in exaggerations to get a point across where I said you'll make 30 to 50% more gains by training your body parts more than once a week where the other guy is like, actually the study shows it's only a 3% gain which is literally incorrect. Show me the evidence, but on some basic shit, right? You do arms once a week with the old bro split. You're training every single week, no weeks off, that's 52 arm sessions a year. Carry the one, move the decibel. Now we're going to do two arm days a week at 52 weeks a year. Now we're at 104 arm workouts. On top of that, the bigger deal is that let's say if volume is perfectly evenly distributed. So I do two sets of two exercises on bicep once a week. Follow me here, whip out the TI 81 and your iPhone 54, you fucking dweebs. Or I do that twice a week and split it. So I do one set of two exercises and one set of two exercises. The point is that you'd be able to use more weight and more effort when you have a two day split in between those. That's only if the volume is perfectly equated. The bigger benefit is that not only do we get to go harder because we're going twice a week with the rest in between, but we also get to add volume because I'm doing more work within each session, right? Even if you go balls to the wall, old school bodybuilding and you're doing three exercises with a bicep three to 10 sets of three for 10 reps once a week. You can easily do that twice a week or just cut it one set off each day and do two sets of 10 each day. Now you have, again, you do the math, 104 sessions, three good exercises rather than 52 sessions with three good exercises. I think that made sense. Either way, you get more effort in because you're recovered more by doing it twice a week. You get to add more volume because obviously we're just having a whole nother day. And then you get to choose a variety of exercises and you can maybe enjoy the process. So like today, I get to do medium, moderate sets of three to five on squat and then my other squat day because it's our leg day, it's more hamstring focus. I'll handle a heavy single for funsies. So what was the original question? Should you do it twice a week? Yeah. If you're a strength athlete, you probably want to do it more times a week and I'm going to talk about biceps, but the lifting, the movements themselves are a skill. And so to distribute the volume evenly so you can manage fatigue while still getting in practice with the squat bench dead is really important. But even if you're trying to build muscle, training a body part two to three times a week is much superior than once a week. What habits you focus on while cutting? That's a pretty good question. You know, I think what habits to focus on are slightly individual depending on what's stopping you from cutting, right? For some people that may be alcohol that may be going out on the weekends and having three, four beers on Friday and Saturday with the boys or the girls. For some, they may be staying up too late, playing video games. Y'all on that war zone two, which is an absolutely trash game up to 3 a.m. getting bodied with your 0.8 KD, no one cares. Another one could be snacks. You could, every day from home from work, you could be at the office meeting Julie at the coffee station outside your cubicle slamming two donuts before you blinked your eye and then on the way home grabbing some taquitos from 7-Eleven, which is absolutely disgusting way to spend your calories. So a lot of it will depend on the habits that you have subconsciously or consciously built that are slowing down your progress to build muscle and to lose fat. For me, a little one is door dash. I stop using door dash every time I cut. I make pretty good decisions when I door dash. I'm doing Chipotle or other high protein meals but it's just higher calories. One, I save a little bit of money and then two, I just tend to overeat when I do those things. So I tend to go home cooked route is 95% of the time when I'm cutting. I already don't drink. I cut that habit out a long time ago. I do enjoy a little wine and beer but I'll probably have it twice a year max. It could be some people's habits could be getting their exercise in. So maybe you have to sign up for a new class to build that habit. Maybe you have to find a new gym buddy to start the habit. Maybe you have to buy a new gym outfit and gym membership to start that habit. So much depends on what you need. If it's getting water in instead of calorie drinks maybe you need to buy yourself a cool new water bottle that you can carry around and get a little bit excited about and start that new habit. I forgot what they say but it's like two to three weeks to engrave a habit. So just start marking it out. Dive in, get yourself 20 days of exactly what you need to do and afterwards it'll become much, much easier. Ladies and gentlemen, hopefully you enjoyed it. Q&As I'll do on Instagram here and answer those guys. So something like with two K's there. But a lot of times it's easier, more, I think educational, more fun to do it here just cause I can answer in depth where on there dude, Instagram hates me. YouTube be hating us too sometimes. So do us a favor, share this thing out, like, subscribe, comment below. These old channels are getting beat up by the algorithm. So join me on Instagram, join me here. Hope you guys learned a little something man. We over me be a part of something bigger yourself. For all the clothing you see, for the highest quality gym gear on the game. New drops coming real, real soon. So goodcompanydiscord.com. Appreciate you all so much. Catch you in the next one.