 Next question is from Fredrickson855 what do you guys think about complexes when it comes to building muscle? So now let me get this straight. I'm gonna ask you Justin because it's kind of like a performance thing. It is. Now how many exercises constitutes a complex? It's a complex. Yeah that's a good question. I would say three but I mean I could be wrong. Look it up Doug. Yeah look it up. Yeah because then it becomes circuitry. Because then we just basically stack some of these exercises together to make the make the overall exercise more difficult obviously so it's like you're basically super setting but it's usually in a way where you have a like one you either have a barbell you have dumbbells you have kettlebells there's different ways you can do it but it's not like you're replacing it you're trying to use the same equipment to pull off these moves and usually starts with like deadlift goes into squat goes into an overhead press goes into a back loaded squat and then they there's kind of creative variations from there. Yeah I feel like this is not feel like I the benefit of this really is about strength stamina strength endurance. Yeah it's a work capacity. Exactly yeah even better way to say it. Does this contribute to muscle building? Not directly. I don't think it directly it's a great way to build muscle however if you improve your work capacity and your capacity to handle higher reps and move from what exercise to exercise could that contribute to building more muscle when you do more traditional type lifting I'd say yes. I mean intermittently using this as a tool sure I like it for using that as your your your way of training most of the time terrible idea. I mean that's but if building muscle is your goal right. Yeah building muscle or strength building muscle or strength you're going to be better off with straight sets and long rest periods and one lift yeah just plain simple all the research supports that does that not mean that you get some benefits from running a complex a circuit a superset a triset all these different ways of combining exercises in a routine yeah there's value to it but the more and more you keep adding to that you you you start to sway over to work capacity endurance stamina and that becoming the major adaptation and not building strength and muscle is the number one adaptation yeah you know it's funny is that Doug's been pulling up articles on complexes and this is what I this is what I thought that's why I wanted to you know just confirm the word complex in our space is been used to replace circuit because circuit sounds like you know it sounds like aerobic class aerobics it doesn't sound tough right so what they're doing now is calling it works on me yeah like oh complex is totally different no because like he pulled up an article here's a here's a nine exercise barbell complex right sounds better than a nine exercise barbell circuit that's why I think it's crap it's crap for the most part intermittently using it you short on time one day and you want to do a cool complex to get your workout in 20 minutes sure do it otherwise something with kettlebell outside you know it's just good to change it up but yeah it's totally a novelty so this is like a novelty workout that you can do every occasionally and and get some benefit from it but yeah it's not something you want to stick with this is what CrossFit calls it all time right oh I got this new barbell complex I'm doing that super cool yeah it's like part of their lingo that's where it came from because otherwise we would just call it shitty circuit training that's what we called it two decades they stole everything from shitty circuit trainers yeah thank you I the most exercises I think you should combine for now forget performance stamina work capacity I think you could put together complexes but they have to be programmed really well it's rare that I see a really well programmed combination of four or more exercises but let's just say your goal is to build muscle the most exercises you probably should combine or two I think a superset you can do that pass that it starts to really tap into that cardio component where it becomes very very much about endurance yeah and let's us the goal is like yeah it is durability yes and you know that's part of the adaptation you're seeking like it's you know it's one of those other tools you can pull out and and go for it and by the way if you're if you're listening and I know I just shit all over complexes and maybe that's the way you train all the time if you're consistent with it you love doing it you're good at your form and technique and it's what keeps you coming back and training all the time like okay that's got value to it because you like doing it and you have fun with it then by all means go ahead and keep it but if you're going to get a question like this where you ask me straight up is it good for building building muscle or building strength compared to straight sets no no yeah