 First question is from Michelle Ilan Can you build muscle strength and muscle endurance at the same time or in the same programming? Yeah, you can do you can develop everything at the same time if you want now Here's the here's the takeaway or the caveat is that you're not gonna get much of everything right if you do that your body It it's got limited capacity to adapt and many times one adaptation is Takes away from another adaptation for example if I'm looking for maximum endurance Maximum endurance like let's say I'm doing long distance running that requires my body to become very efficient with calories to be very light Which also means not have much muscle now if I'm doing that simultaneously with heavy strength training Which is telling my body to not be efficient with calories like to burn more calories and to be strong which requires more muscle They tend to conflict and so I'll get a little bit of each but not a lot of either one Muscle strength muscle endurance They're not as conflicting, but there's some a little bit of confliction going on And so if you train for both at the same time you'll get a little bit of both But you won't get a lot of either I love using the analogy Justin What do you call that we talked about this before on the show? I think this is this I think paints the picture so well is you know the video game avatar like attributes They give you a hundred points, but you have to like divide them up all right and speed strength and imagine And let's just for a minute imagine that attributes everything that you do in as far as training inside the gym It's gonna give you one at least one bar of everything and then the more specific you are at Training for strength the more bars it's gonna go there and the less you're gonna get of the other things right And so it's kind of like that so when you when you look at training Yeah, you can train for all of them But you're only gonna get maybe one more bar on each of them right versus focusing on one specific totally like that Yeah, it is totally like that. Yeah, I could totally visualize it And I know anybody else who's played games like that where you're going through the characters You're trying to pick the strengths You know their specificity does apply and so if you're taking away from you know another direction that you could take your body You know that's gonna affect you your overall performance And so to to try and combine everything together, you know, you could pull off like it You know like you could get some benefit in terms of like all of them But it's gonna be a lot less than you would just focus in completely on yeah And also that we have to define muscle endurance because that's kind of a broad category, right? So there's the type of muscle endurance that allows you to do 25 reps of a barbell squat. There's also the muscle endurance that allows you to do 20 sets in a workout and then there's the muscle endurance that applies to like more specific endurance type training where you're doing long distance running or rowing or swimming So all of those are a little bit different, right? If you want the muscle endurance allows you to do 20 reps in a squat Well that it actually complements muscle strength to a certain extent, right? So it's not gonna be it's not entirely muscle strength But if you're the average person trying to get build overall muscle actually not a bad idea to do the low rep stuff with those types of reps in your workouts in fact a lot of our workouts are designed that way where you go through Different phases same thing with volume right total volume is a form of muscle endurance So for example a bodybuilder tends to have more muscle endurance in that sense than a powerlifter, right? Your bodybuilder may do a bit shorter rest periods. They're doing more sets of different exercises. This is how I always used to crush Justin, right? Back in the days when we used to work out about 40 minutes in I'm gonna. Yeah Well, I had the crazy muscle endurance because I said more of a motor So it's like yeah, you keep going through those reps and and then you know your recovery time was a lot shorter Versus me where I was like constantly like I would do the long rest periods and I was just adapted to that Yeah, so so yeah, you can get both but you're not gonna get a lot of either one So just remember that now there's no wrong answer here for somebody, right? So think about what you want think about the physical attributes you want think about the Adaptations that you want now for the average person who's not gonna work out very much Does two three days a week wants to burn body fat doing the most effective efficient way possible focus on strength But if you're working out a lot and you're like look I like endurance. I like stamina I also like strength have fun do them all you'll be a jack-of-all-trades, but a king and none Well, I think there's there's one aspect to that you have to address is the psychological part about why I like Focusing on one specific The mental space is totally different Yeah The mental space is different and then also the the results and the gains in that direction come on faster because you're specific Right, so and we know that that's such a big piece to be people being consistent like if you decide you're gonna write a program You're gonna be consistent about training you want to see the most Results from that right that keeps you motivated and keeps you coming back because you're seeing change If you're kind of doing everything You kind of see a little bit of change everywhere versus okay right now for the next four weeks I'm gonna focus on all strength and everything from your dieting to your rest periods to your exercise selection To let your rep a rep range everything is centered around that Sure, you may not get a ton of muscle endurance from that But you're gonna see a lot of change in that direction of strength from focusing on that and then the same goes for if you're Go endurance-wise, so I do think that there's a even though you said that there's no wrong answer And you can do both there is a a psychological benefit also To being very specific to what you're trying to train because you'll get more of that right away