 Question is from Randy Adams O2, do endurance rep ranges in the 15 to 20 range help it all with strength and hypertrophy? Oh my God, yes. Definitely, especially if you don't do this. Oh man, yeah. When I first learned this, I mean, remember I was reading bodybuilding magazines and muscle books when I was younger and all of them said heavyweight and low reps built muscle. None of them recommended this 15 to 20 rep range. And then years later, there was a bodybuilder, I can't remember his name, but he talked about how he liked to train in the 15 to 20 range and he had a very impressive physique and being a kid, that would be what convinced me. I see someone's physique, they say something, I'm gonna give it a shot. Blew my mind. Blew my mind. I built so much muscle in such a short period of time. Now it's not because 15 to 20 reps is superior for building muscle, it's because I never did it. Once I jumped into it, it was such a new and novel stimulus, my body responded incredibly. My greatest hypertrophy gains came from this. And that was, it really sent me down the rabbit hole of like reading the studies of support, all this stuff. That's where I kind of pieced all this together was like you, Sal, for sure, the at least the first five years of lifting, I don't think I lifted a weight over six reps. Like it was everything I had read up into that point was if you wanna get big, you wanna build muscle, six reps tops, right? So everything went, and I got stronger in those years, those five years of lifting. So, you know, and I got a little bit bigger. And so I felt like, yeah, nothing was gonna change my mind at that point that this was another rock. I believe it, for me, it was like a, some bodybuilder or trainer that I met. I was a five by five guy, like forever. Right, and I'm still kind of like that. Tells me to go and do 15 to 20 reps and just lighten the load. And I'm like, what? That's insane. But I was like, okay, I'm gonna try this for a few weeks. And I just blew up. And I'm like, this is crazy. I'm getting bigger right now off of lighter weight. And then is what I- Did you get stuck in that? I did. You know, I got stuck in that for a really long time, plateaued. And that was what kind of sent me down the rabbit hole of like reading and figuring out, okay, what I need to do is I need to periodize this and cycle through these rep ranges. That's where the real benefit is. You know, it's funny. I was thinking like, I don't even know if you remember, but you introduced me to super setting. And I never even did that before, you know, through my entire athletic career. And I got to 24. And then Adam was like, I'm gonna take you through this workout. I think you're working with a bunch of bodybuilders at the time. So I would like, I was doing bench. And then all of a sudden he's like, okay, now we're gonna do some push-up. Like right away. And I'm like, right away? Where's the rest? You know, I just didn't get it. And then I'm like, ah, I fucking blew up. But yeah, like just changing it up. Like it's gonna have a massive impact on your body. Studies are pretty conclusive. They show that the rep ranges between one to like 30 all build muscle. They all build muscle. So long as the tension is sufficient and the intensity is sufficient. And all of those will slow down and stop building muscle if you only ever do those rep ranges regardless of what you're in. So you'll benefit through cycling through them. Now I typically recommend anywhere between three to five weeks of staying in a particular rep range before moving out of one. So you want to kind of squeeze the benefit out of that rep range before you move into another one. But yeah, it's a great one. This is why I think that so many people that take the advice of stand-efforting are blown away by his, because he like preaches, you know, 20 reps and squats. Oh, 20 rep squats? Like nobody does that. That's why. Oh, he got influenced by a flex wheeler, right? No, no, no. He influenced flex on doing the 20 rep range and just blew his mind too. And what it is, is that it's so novel for like 99% of the population. Because even people that rotate their rep ranges, typically deadlifting and squatting, they ain't fucking around with more than 12, 15 top reps, maybe, right? And they probably rarely do that because we all know that feels like cardio when you do that. Oh, if you've never done 20 reps of squats, you are in for some shit. It is brutal, difficult, very difficult. And so I think really, it's not that the number 20 is magical, it's that very few people that like Sal saying, the studies are conclusive, anything from basically one to 30 is going to build muscle, is gonna support hypertrophy. And because so few people ever push squats to 20 reps, just simply running three weeks where you commit to saying, okay, I'm squatting 20 reps every single time I squat for the next three to four weeks, watch how much your legs blow up because you just never do it.