 Next question is from David GTZ-09. What are some signs that someone may be doing too much volume and what should they do if that's the case? All right, so this is a good question because sometimes it could be hard to identify that it's that you're doing too much. Now, one of the signs may be that you're not progressing but sometimes that means you're not doing enough, right? Or it means your diet is off and it's not necessarily that you're doing too much. So let's throw some more stuff on top of that. Now, for me, one of the number one ways I know that I'm doing too much is, yeah, I start to feel it at the muscle insertions or at the joints. So I'll start to be sore in areas kind of chronically, like my shoulder's bothering me a little bit or my bicep at my elbow, right? That's where I'll feel it sometimes or I'll find that I need to warm up longer to loosen myself up for my workout. Lack of sleep, I know when I push it too hard, my sleep starts to suffer and I actually find myself in the middle, in the night waking up often. My ability to regulate my body temperature starts to get a little worse. So I start to notice that I'm cold more often or maybe I'm less tolerant to heat. So it's hot outside and I go outside, it feels like it's just too hot. So essentially I can tell my body is too stressed, fatigue throughout the day. These are things you wanna pay attention to that might be telling you, you're just going too hard. Now, what do you do if that's the case? Well, number one, right away, reduce the intensity and reduce the volume of your workouts. If it's real bad, you might even wanna take off a few days, three to four days. Well, that's a good way to test it, right? We shared that we were taught, was it off air or were we on air? No, it was on the podcast. Okay, yeah, we talked about this, right? We came out the gates and we were definitely or I was for sure overtraining a bit and the way I always know it, let's say like my joints weren't really quite talking to me yet, so I hadn't gotten that bad because I wasn't really pushing the weight really heavy but my volume was high and the way I knew that I was pushing it was I took four days off in a row. It was in Vegas and it just kind of worked out that way. I was like, I'm visiting with family, we have business stuff going on, like I've been really consistent. My body probably needs four days off. I took four days off, I came back to the gym and felt amazing. I felt the next two workouts, I felt stronger than I did the previous two weeks. To me, that's always an indicator that I was overreaching or my volume was too high or intensity. That and or I'm not putting the work in for like mobility and recovery, right? So sometimes I challenged my own thinking when it comes to this like, okay, am I really just pushing too much volume right now or have I prioritized building muscle so much and building strength so much that I have neglected my mobility work? And so sometimes it can be a one or the other or a combination of both. Yeah, here's some other stuff you can do. Normally, trying to really reduce inflammation, I mean, if you're healthy, not necessarily a strategy you need to take advantage of, but when you're in this particular case, managing inflammation can actually help because your inflammation is really high and you might wanna bring it down a little, especially if you feel your joints and things that'll stiffen sore. So this is where a cold shower, cold dip might help. This is where cannabinoids for me are very effective. So this is where I'll use like the Ned hemp oil and I'll use it once or twice a day. When I find that I feel like I'm a little over-trained, I'll cut the intensity, cut the volume, I'll start utilizing the hemp oil on a more regular basis and that gets me there faster. It gets me to the point where I feel like I can get back to my workouts a little faster. Now I wouldn't use it as a recovery aid normally because you want normal inflammation that triggers muscle growth and stuff. This is just when I'm starting to feel like I'm a little over-trained is when I kinda throw that in. And then here's a big one, like Justin's really big on movement to help facilitate recovery. I mean, that's a great, here's the thing, taking days off is great, but usually you don't need to take days off. You just need to start going a lot easier and do mobility work, do that kind of stuff for the joints and then watch how much faster you recover. Right, I think that if I would've, instead of just taking those four days off, if I would've spent those four days just prioritizing like yoga, mobility, self-mild fashion release, I think I would've felt just as good if not better when I got back.