 Strength versus strength stamina. Which one's more important? Which one builds bigger muscles? Watch this. Our first caller is Tony from Minnesota. Tony, what's happening, man? How can we help you? Hey guys, um, yeah, I'll just jump in jump right into my question here. Uh, so my strength, uh, pretty dramatically outweighs my strength stamina. Um, I already knew this for years, but right now running maps power lift, it's kind of highlighting it even more. So I was looking at like calculators, uh, like within the program and my one rep max is way off of like my calculated eight rep max. Um, so in short, like my strength is pretty good, but my stamina sucks. And when I train for stamina, I always feel like I'm overgraining. And so this is from like my own experience, but also from running like anabolic advanced, um, etc. So I always feel like I've responded really well. It's like a one to four rep range. And even sometimes going past like eight reps, um, even feels like it feels kind of strange to me or just doesn't feel good, I guess. So my question is like, am I just like genetically thrown towards more gains from like a lower rep range and am I overdoing it? Like doing those higher reps, even though I do see some results when I do it, again, I just don't feel good when I do it. Yes. So sure. So, uh, so yeah, just put a little bit of background on them. I've been lifting heavy for like 10 plus years. So since I was like 13, so like football and for rugby, and I always lifted heavy like due to the demands of my positions. Um, and I've always like, I've always lifted this way. This is kind of like my default. Um, and, but I always see tremendous results and I always feel better when I come back to that low rep range. So yeah. So you need a rugby. So you got good endurance. It's muscle stamina. You're talking about, right? Right. Yeah. Yeah. Stamina. So like, again, for like anabolic advanced, like pushing to like the 16 plus like 16 ish rep range, even like 12 to 20 within there. Like I usually, this doesn't feel good for me. I guess. Yeah. So this will help you out a lot. So yes, you may be genetically used to do it enough. Yeah. Well, you also may be genetically prone. You've trained like this for 10 years. Muscle fibers actually start to change a little bit. So, you know, generally speaking, you hear about fast twitch muscle fibers, slow twitch muscle fibers, but there's fast twitch muscle fibers that can actually switch and act more like slow twitch. Uh, and then others that can act more like fast twitch. And then the genetic predispositions, I'm like you one rep max calculators. If I base it off of what I did for 10 reps is always way off. It's way off. Yeah. I could always lift a lot more. So I also have a genetic propensity for that. So that's yes. But here's the other part about high reps. Volume is sets times weight times reps. So to give you an example, let's say you did a bench press and you did a set of 300 pounds for two reps. Okay. So that's a lot of weight for two reps. Then let's say you did a set with a hundred pounds for 10 reps and you think, Oh, a hundred pounds for 10 reps. That's no problem. You actually did more volume. If you do the math, 10 times a hundred is a thousand. 300 times two is 600. So higher reps, if you keep all the sets the same and everything else, the volume tends to be much higher. So what's probably happening is you're probably doing too much. So either lower the weight down and go easier. Or what I do is I lower the volume. I end up doing less sets when my reps are higher and I feel better because I did the exact same thing as you. I'd go to higher reps and I would look at the total sets as the volume and be like, I'm doing the same sets, but my God, I feel like I'm just wasted. And so I had to lower the volume and match it or get close to what I did before and that was totally fine. Don't lie. You haven't done over 10 reps since 1997. You got to scale it way down. That one time. Yeah, I mean, again, I can identify with this too. And so, I don't know, I guess I don't, I don't really lean too much on the genetic propensity towards a lot of that. And when you can, in fact, kind of alter that a bit, by the way, you train and staying in that focused adaptation for an adequate amount of time for your body to actually respond better to that. I know for me personally, it's just like, I'll void it. So me going back to it, it sucks. And I'll suffer my way through that style of training. But to like fast twitch movements, like, so rugby, you got a lot of fast switch movements, you got your sprinting constantly, so you can sprint for a good amount of time. So you're like your work capacity is up there, like you have the ability there. I think it's more just the amount of time you've placed in that direction in terms of those types of lifts for that many reps. Yeah, that's the silver lining here is this is where the gains are, bro. Yeah. I mean, that's the silver lining in this is that opportunity for change. It's hard. You suck at it. We all have something like that in our training. There's things that we already gravitate towards, but where the, where the most gains lie are the things that you're not good at, or you don't like doing. And so, I mean, my suggestion would be to lean into that, lean into it, stick with it for a while, don't bail on it, like after just doing it a few weeks, like if you feel overtrained and like you don't feel good, cut the sets. Yeah. So typically what I'll do when I bump the reps is instead of doing three sets, I'll do one or two. And then that typically for me makes up the difference, but Adam's right. This is the gains. If you train like this for like four weeks and you, and you get the right amount of volume, that's going to be the key. You'll build muscle. You'll actually see some serious muscle gains. I'm going to go back to your low rep training. It'll be fun. Yeah. So when I was running an anabolic advance, I know there's like the optional sets within there, but I was peeling back even from the, the not optional stuff too. And I still felt like I was maybe over pushing it a couple of times. I had to implement, I had to for sure throw those deal out weeks in there, but I still saw some pretty good results from it. And then again, switching back to power lift, like seeing really good results right now. And I just feel better with this. So yeah, it's probably a volume thing. Yep. So when you, when you talk about feeling over-trained, is it in the workout you feel over-trained or is it like afterwards that you feel over-trained? What are your symptoms? Yeah, it'd be a little bit of both. So sometimes there'd be days I show up for the workout and I'm like, just dragging ass pretty much. But then sometimes too, like I would notice if that repeated itself, like sleep quality would kind of drop like daily energy was probably my biggest one. Like I would just feel like lethargic throughout the day. Yeah. So then you were doing too much. I would cut the volume even more. Cool. So then, yeah, it sounds like what you're alluding to, like the silver lining then. I'm probably leaving a bunch of results on the table if I'm not leaning necessarily too much into that higher up range. For sure. Yeah. For sure. Seek it out. For sure. So then my other kind of like side question with that is like, I'm guessing if there's like results being left on the table there. You guys talk about like the granite versus like the bubbly look. I feel like I have more of that granite look. You think I'm going to get some more of that leaning in that direction? You're going to get a lot of hypertrophy. Yeah. You'll get more of the bubble. Right. I bet you'll build like, if you do this right, you're going to build like serious muscle. That's what's going to happen. For sure. So long as you feed yourself right too. Right. Yeah. And that's the big thing that for years I was under-eating. And then obviously if I'm like listening to your guys show, I had to get over that mental hurdle. But for years I was under-eating. And then for the last like six months, I've been like in an actable and it's like the first strength games I've seen in years. And it's been, it's been freaking awesome. Awesome. How old are you? Yeah. I'm 23. What are your lifts? What's your squat, dead and bench? Yeah. So right now, so yeah, I'm like my squat max calculated is like, I think it's like 350 or 340, but my, what I squatted last week, I hit 385 for two. Whoa. Yeah. And then my, my deadlift is, I think it's pretty much the same calculated, but my, I pulled 425 for two. So I know those are kind of close and worked on my deadlift. And then my bench is like, I think last week I hit 265 for two. Yeah. So you're strong, dude. Those are great numbers. Yeah. The best, the best part is you're, you're going to get a lot stronger. You're so young. You're so young. Yeah. You got like another 10 years of strength gains, to be honest with Yeah. That's good to hear cause when I was in high school, I was, I was lifting kind of like an ox and I was, I was a lot bigger. I played like linemen. So I was lifting a little bit more weight then and I've been like this constant battle trying to get back to that, but your guys advice throughout the years has been helping out a ton with that. Awesome. Yeah. Awesome brother. Great man. Yeah. Thanks for calling in man. Yeah. Yeah. For sure. You guys mind if I just add one more, one more little piece. I want to go for it. Yeah. Yeah. The obligatory thank you as always, but I wanted to, I wanted to throw this in because you guys have like literally changed my life for background, for a little bit of context. I went to school to be an engineer. And because all though like health and fitness, exercise, whatever has always been my passion, I never thought I could like make a living out of doing it. But I kid you not on my first week, like on my commute to work at my, my, the first week of my engineering job. I was listening to you guys for usual and then a girl came on her show and she said that she had left her engineering job after like several years and she was never looking back. And even just from listening to it then I knew in my gut that I would end up being me and I just didn't know when. So for the longest time I considered NCI and jumping on board with them. And after like long story short, after tons of investment in them, I actually left my job in April. So now I'm a full-time coach and I've literally never been happier. So I just want to say like, I can't thank you guys enough for like giving me the knowledge, the confidence and the tools just like to do what I do today. Yeah. And when people say like most of what they learn is from, from you guys, compared to like certifications, like I completely, completely agree with that. You guys' content is obviously best in the industry and everything sounds from you guys. So I'll, I'll, I'll think or I'll, I'll pass on my clients. Thanks to you because there results, a lot of the results are coming from you guys too. So appreciate it. You guys have literally changed my life. Oh, that's great, man. I appreciate you saying that. Thank you so much, brother. 100%. Thanks guys. Take it easy. I was going to say, oh crap, you went from making good money to crap money, but with NCI, so I'm going to teach him how to build his business. So I'm not worried. I'm not worried. You know, I was going to say to him, I mean, because I know there is genetic propensities, right? But it's like, I mean, you could be bad at all rep ranges like Adam. I just, I just don't like to lean on that is my point. Then you're just super handsome. Give me an, give me an, can't have it all. God was like sex appeal tall. You only have so much to sprinkle. Not very good. Not very good in the gym. Looks like it. No, that was, that was a good call.