 First question is from Mitch Pappas. How would you help someone who loves to train in the gym six times per week move to a three times per week routine? You can okay, so I'm assuming you're talking about like a full-body workout or three days a week is when you lift kind of hard and heavy That doesn't mean you can't go to the gym on the other days. It just means do other stuff So you can go to the gym and you can work on a light pump. You can work on range of motion Mobility in fact some of the best results I ever got with myself and with clients Were when I trained people and they worked out with me with the hard workouts two or three days a week But then they also went to the gym on their own and just kind of touched areas of their body You know with with lighter exercise isolation movements getting a squeeze getting a burn Or again doing other stuff like yoga Mobility like this is this is great to stay active all the time You don't want to do necessarily very few people that can do this is lift hard and heavy six days a week There's some people can do this But it's pretty rare that most that anybody can do this long term and not start suffering consequence Well, it's not sustainable and even if you can do it doesn't mean you should do it either keep that in mind So just because somebody you know can train six days a week and thinks there's still a better You know approach to getting you want to scale to that you still would start off two or three times Then work to four then work to five then work to six if you're actually Doing like a serious lift six days a week. I definitely wouldn't go there right away Sometimes I feel like this is our fault, right? We get questions like this because we talk so much about The benefits of just training two to three times a week full body And that's all you need and a lot of people over train and we've been we've kind of poo pooed the No days off shit all that stuff So sometimes I feel like we get questions like this because we've promoted that message so much But if you have you've been listening to podcast Since the beginning I used to talk a lot about being the out of us The guy who was in the gym seven days a week especially during competing times and I love that and I liked the idea of every day Because it was this I knew that was my time, right? This is my time that I go and train It's just you change it and you modify it I don't go to the gym seven days a week and like crush it I maybe crush it three days out of the week and then the other three or four days is Either like you said Sal like for me a lot of times it was abs and calves like touching up on muscle groups I was trying to bring up or work on or doing mobility stuff like or range of motion Body weight type things like you know or just going there and doing like a nice long walk for an hour Like sometimes it looked like that. So yeah, I am I'm not against somebody going to the gym In fact, I see a lot of value in that like if you're a person like I do better that way, right? If I just if I have a routine or a time in my day, I'm consistent with every single day I'm more likely to stick to it versus if I say, oh, I only got to get to the gym three days this week Whatever three days works because then it gets really easy like oh, you know what? I'm busy today I'll do tomorrow like I'll get I'll get tomorrow. Oh, then tomorrow comes. It's like it's okay I still got Friday and Saturday. I can get one day in so so I get when when people want to be in there six seven days a Week nothing wrong with that. Just modify your intensity Yeah, the misconception is that the days in between you're not doing anything like you're just like avoiding exercise your avoiding movement You're quote-unquote resting though, you know the whole day up besides going to work No, it's not the case like you know to to fully recover, you know, you need that blood flow You need that you know that that signal to stay alive And so just by just lowering the intensity or you know focusing on a different You know aspects of training is you know, we encourage that It's just like the three-day a week thing is something that we're kind of you know Passion about because doing full-body workouts, you know that that allows you to then recover and then come back in with adequate amount of energy to you know to do a good job in your next workout