 Our next caller is Clark from Tennessee. Hey, Clark, how can we help you? Hey, so first off, a huge fan. I really love you guys' podcasts and everything you guys do. And thank you for taking my question. So I recently finished MAP Strong. I had a lot of really good strength gains with it. I had to take a month off of lifting for a non-injury procedure. And now I'm back at it. And I want to start MAPs Aesthetic. But in order to gain some muscle and some strength to help boost my metabolism, as you guys preach on the show. But I'm also training for a triathlon at the end of July and the end of August. And I wanted to know how you guys would recommend pairing MAPs Aesthetics with triathlon training in order to still gain some muscle and some strength. OK, so I wouldn't. Conflicting goals right here, brother. Here's what'll happen. Yeah, yeah, for sure. Here's what'll happen if you do MAPs Aesthetic while training for a triathlon. You'll lose muscle, over-train, probably injure yourself. OK, so I've trained quite a few triathletes. And I know the type of training that is involved with being a triathlete and being successful at it. It's a lot of, obviously, a lot of running, biking, and swimming. And so the strength training that you're going to do to supplement that is actually quite minimal. OK, we don't want to do a lot. Most of the time you should spend training should be on those three things that you do and maybe correctional exercise to prevent injury. If you do strength training, which I think you should, I would limit it to one day a week and you would do maybe four exercises. Four exercises, a few sets each just to build overall strength. Focus on compound lifts, your general lifts. And that's pretty much it. Any more than that, if you add that to your current training, it's just going to be too much. And the closer you get to your race, the less of the resistance training you're going to do because your training for the triathlon is going to ramp up the closer you get to the competition. As that ramps up, you've got to scale back the resistance training. And at that point, and what I would do with my clients about four weeks before the event is we would stop lifting weights and only do correctional exercise. I would only do mobility work with them just to prevent injury and keep them mobile leading up to the event. Now I have a question because the only way I'd have different advice is if you answer this question different is how the triathlon, are you very serious and competitive about it or is it like something that you and your buddy just want to do for fun? It's just for fun, just more of an achievement. So something I'd be able to complete and do. I guess for me, the overarching goal would still be continually gaining muscle and strength to just, you know, I really, as I listen to you guys to show more and more, you know, preaching, boosting the metabolism, helping the body, you know, kind of do the work for you. I like that idea. And I would like to continue to down that path. So, I got, I got to count, I got to counter that. I'm going to counter that because nobody does a triathlon just for fun. That is serious. That is serious. I mean, you're talking about like mileage in three different, you know, endurance disciplines. So that's a lot of training just to get ready for, so here's another, I'm going to add one more question to what Adam said. What does your typical week look like getting ready for a triathlon? That'll give us more information. That'll give us the right information, I guess. Yeah, so getting ready for a triathlon. I mean, I'm able to pair maybe two exercises like a swim and a run and a day to get it down to four to five days of training a week. The training plan that I have triathlon wise recommends six days of training a week in order to get ready. Yeah, how many miles? How many miles are you running, biking and swimming throughout the week on average? So on average, probably running at least six to seven miles a week, biking, you know, range on average probably 20 miles and then swimming, you know, close to 3,000 meters a week. Yeah, I'm going to stick to what I said. Yeah, Sal's a lot. Okay, so if you're going to follow that, Sal's 100% right. The reason why I asked the question I asked is because, and by the way, I didn't do a triathlon. I did like a muddy buddy race, which is like 10K, right? 10K, but I did it with the same type of intention that it sounds like you kind of have. It was like a, you know, me and my two best friends talking shit to each other, playing video games over a weekend. They're calling me out because like, it was this big muscle bound guy that I wouldn't be able to race him and beat him. I talk shit that I would, but yet I really cared about the way I looked. I didn't want to change that, but I knew that if I threw in a little bit of cardio in my training, deleting up to that, I had the, I had enough to be able to hopefully win, which I did, but I didn't lose a lot of muscle, but I also didn't do a lot of cardio. I did just enough to know that I could get out there and finish the race. And I had enough grit in me to push through and do okay. I didn't buy any means, finish first or in the top 10 of anybody that was finishing there. So I do think that if you're like, hey, I just want to say I completed a triathlon. And so I swim one day, I bike one day, I run one day for an hour of training. I absolutely think that you can compliment that with strength training and still kind of hang on to some muscle mass and look all right. But with the regimen that you're running, the amount that you are running and biking and swimming, that is already so high that anything more than probably one day a week of strength training is going to be over. I probably wouldn't do more than one. And I would definitely focus on highlighting the posterior chain in that strength training regimen to be able to support all this anterior driven type of movement and repetitive stress. And also really like emphasizing ankle mobility, hip mobility, keeping that a constant thing throughout the day, multiple times a day, to keep you nice and healthy and your joints going through this crazy adventure. Yeah, here's some great exercises. Your barbell squats gonna be good. The closer you get to your race, do split stance. So stop barbell squatting, do things like lunges or Bulgarian split stance squats or single leg exercises, single leg toe touches are a good exercise. Overhead carries are gonna be really good to help you with your core and your posture. Overhead presses are gonna be really good. Bench presses are fine, not a big deal. You don't need to do a ton of them, but bench presses are fine. I like rows. I like rows a lot for triathletes because it helps again with countering that forward posture that you get from running and from cycling. About pullovers, pullover, dumbbell pullovers, barbell pullovers, great exercises for the swimming portion to also help strengthen that kind of shoulder mobility at the top. So there's some exercises you can focus on. Are you doing a standard distance, like Olympic distance triathlon? Are you doing the sprint or? Yeah, so I've done a sprint before and so I'm trying to accomplish the Olympic this year. So yeah, which is quite a bit of distance. Yes, bro. That's a lot, bro. It's a little bit of a challenge. It ain't no big deal. Yeah, take it easy on yourself. One massive goal at a time. That's almost one mile swim. That was a 25 mile bike ride and then a six mile over six mile run in all one race. All right, well hey, good luck. Once a week resistance training, do correctional exercise, that's it. Don't do any more than that, okay? Don't do maps aesthetic while training forward triathlon. Do it later. All right, perfect. Sounds good. Thank you guys so much. No problem. Yeah, when you're training for an event, train for the event. This is the number one question that we get and I don't think we want your kick and eat it too. You don't even want all the things. It does. Everybody wants to be like a triathlete and look jacked and they're just conflicting goals. I went through this, when I was doing jiu-jitsu, I went through this. I trained in jiu-jitsu, loved lifting weights, didn't want to give up either one or whatever and I just over trained. Yeah, but I didn't get better until I've scaled my resistance train down to twice a week. That actually takes away from your training. That was it. You know whose fault this is? This is the media's fault. I'm gonna blame the media on this one because this is what we do. We always, we highlight the anomaly. We highlight that one runner who looks freakish or that crossfitter who looks jacked in it. Herschel Walker. Yeah, exactly. We highlight these bodies that are absolute anomalies. Dude, they're one in a million that look sick and they also train in a sport that totally conflicts with their body type. It's just you rarely ever see it and so we get these people that always have these athletic endeavors or sport-like goals that they wanna achieve while also building an incredible bodybuilding type of physique. No, it's not gonna happen. When I trained triathletes, they would train with me once or twice a week and if they came twice a week, one day a week was slow, traditional resistance training at a moderate intensity. I wasn't even going high intensity. And the other day a week was literally all mobility, stretching, massage, yeah, that kind of stuff. That was it. You put your body in a meat grinder with that pursuit. But I wanted to make sure too though because I've been there before where we, like I said, messed around and did like a muddy buddy type of race. It's 10K, you know, and it wasn't like, and I could've, like, if I really cared about winning that and that's all I cared about, I could've, I would've put my training aside and dedicated all to being one of the best racers out there. But I was like, nah, I just wanna be able to complete it. I just wanna be able to beat my friend, you know what I'm saying? I just wanna be able to beat my buddy but I still wanna be jacked. And so most of my training still was centered around weightlifting and then I would throw in like a run or two, like a week every week. You can't casually do a trance. No, you can't do it. Swim one mile, just do the first part. Just swim one mile. You'll drown, dude. See what happens.