 Our next caller is Balthazar from South Africa. Balthazar, how can we help you? Hey, what's up, guys? How are you doing? Good. What's happening? No, I'm doing well. So I just want to also question around, like, rap and set volume when training for strength. So just a bit of background. I'm about, I'm 25 years old. I'm about like 187 centimeters. I think that's six foot one. I'm not sure how the conversion is good. I'm not as good at that conversions, but I weigh around 196 pounds. So I play cricket for fun. So I train cricket twice a week, and then I have a game on the weekend. And then I strength train five days a week. So since this needs you guys, I cut down significantly on my set volume and my rap volume. And my question is based around that. That's, I wanted to know, is it counterproductive to train for strength on your compound lifts? So like what between one and six reps and then for your hypertrophy for the other exercises on your exercise day, so between eight and 12 reps, especially if you're trying to gain strength. No, no, no. Not necessarily at all. That's actually a common strategy. So like someone will do like low reps for bench or overhead press or deadlift. And then they'll raise the reps a little bit for isolation movements like flies and curls and tricep extensions. And it's actually not a bad strategy because really low reps for certain single joint exercise really don't lend themselves well to it. So what you're doing is perfectly fine. I will say that now your goal, it sounds like your goal is to get stronger in the big three lifts. Is that correct? Yeah, I think for my size, I feel I'm not pulling and pushing like a lot of weight. I know it's not good to compare, but I feel like I can, like for my size, I should be, you know, doing a lot, like being able to like pull and push a lot more weight. How long you've been working out? Cause I'm going to give you a program, but I want to make sure I send you the right one. So I've been, so I've been probably strengths training for like a year and a half, but I've been playing sports since I was very little. So we had a little bit of strength training in between, but not a lot of focus on it, but properly for a year and a half outside. You're not going to go away from anabolic right now. Well, I was just going to say how intense are your practices, how intense of practice is for a cricket? Are they pretty like hard workouts? Three days a week? No, so it's not hard. Hard workouts is like around two hours and it's basically like it's almost like a baseball, I could say. So it's a lot of like throwing and a little bit of running, but on weekends our matches are like nine to 10 hours long. So I try to stay away from, you know, doing push workouts like on a Friday before the game because I don't want to do a overhead press and then my shoulders. Dude, cricket is the ultimate. It's the ultimate spectator sport for the dad who is like, sorry, honey, I got to watch the game. A whole day. He beats golf even, huh? I was going to say. So Balthazar, I'm going to send you maps and a ball. I think that's perfect for what you want and your current, you know, training regime with your sport. We also have something called maps power lift, although maps power lift is better run by itself without additional, you know, exercise and athletics. Maps and a ball like I think would be ideal. And you can choose two or three foundational workouts a week on it. I'd start you off on two. Do the two foundational workouts and then stick to your normal practice, do trigger sessions on some of the off days. And I wouldn't be surprised if your strength went through the roof. Yeah, power lift would probably get in the off season. You know, something where you're not like comboing that with your skills, sessions, what you're doing in practice and everything else. So you could just focus completely on, you know, getting strong in those core lifts. The biggest challenge you're gonna have is the mental piece here because it sounds like your competitive type of person, athlete, you were already lifting five days a week on a push pull legs and you were doing three days of cricket. So us all of a sudden coming in here and saying, okay, more than cut your strength training in half and your goals to get stronger, it's gonna sound counterproductive to what you're trying to do. But the truth is this is the direction you need to go. So you need to kind of trust the process. You need to recover to move forward. Yeah, I'm gonna make sure Doug puts you in the private forum that way too. We could yell at you if you don't listen to us over the next couple of months because this is the most tempting thing a young guy like you is gonna have. Okay, it totally can relate to this being 25 years old, full of piss and vinegar. I'm playing sports on the side for fun. I'm also trying to build muscle. And the thought is the more I put into it, the more I'm gonna get out. But this is not true when it comes to building muscle and strength. There is a too much and a too little and I think you're leaning on too much if our goal is to get stronger week over week, just simply backing off to the two to three days of MAPS anabolic routine is gonna give you the results you want. You just gotta trust the process. They'll stick with it for a while. You don't even have to trust it for that long. I think if you follow it within the first two, three weeks, you'll see strength gains. So within the first few weeks, you'll know right away like, oh, this is definitely working for me. That's how confident we are in this kind of programming with what you're currently doing. But I would start with the two foundational. Don't go to three unless you stopped getting results from the two. And I'd be surprised if you probably did a whole three month cycle with two foundational workouts and add tremendous amounts of weight to your main lifts. Another way to use that, I think we gave this advice to someone the other day is for you to decide whether you go to or this is a beautiful thing about MAPS anabolic, you could have one week where you do two times a week. The next week you do three and then the week after that you go back to two. It doesn't mess up the programming. So you could kind of choose that if you like. And we gave this advice to someone who was in a similar situation. I believe she was like a volleyball player or something. I don't remember who it was. But if you can learn to read your own body and have the self-awareness to go like, oh, this week we really didn't practice that hard at cricket or the game was easier or my body just feels really good. Maybe I go to three days a week. And if it's a week where you know, you had a extra long game or practice was taxing or maybe you had a lot of work was kind of stressful. If it's kind of a higher stress week and you know that you've kind of taxed your body more than the week previous, then you dropped it too. So if you get good at kind of paying attention to those things, which I recommend you start paying attention to if you're not already and adjust the amount of training you're doing based off that, I think that works really well too. We'll send that over to you, okay? Balazar? Awesome. Can I maybe just ask two questions around that? If that's okay. Yeah, sure. So I kind of have like a history of like, I would say over training, like I really like training and I try to do it every day. But if let's say I can only do the two foundational workouts a week, how do I, you know, stop myself from doing something on that day? Is it something I can replace it with? Yeah, mobility trigger sessions. You get to trigger sessions, you could do mobility work, you could go outside and hike, you can go for walks, you can do yoga. I don't want you to not be active. Just load of moderate intensity. Yeah, I just don't want you to lift weights, you know, with high intensity every single day. When you get the program, you're gonna see that. So even though we're saying two to three foundational days, the other two days a week are trigger sessions. So you technically could be working out still four or five days. It's just a lot different intensity. Follow the trigger sessions as applied on there. And if you wanted to do more on top of that, I'd say some light mobility work with there and a great place to start for mobility. If you don't have any direction on that is if you go to the maps or is it primeprowebinar.com? Yes. Go to primeprowebinar.com. Literally follow that routine that I do on there. It's about a 50 minute routine. So if you feel antsy and you wanna do something and you wanna do movement, you follow that. I think that'll have tremendous benefit for you. Okay, great. Thank you. No problem, man. Thanks for calling. Yeah, thank you. And I just wanna thank you guys again for I know everyone says this, but since then you guys, my life has changed a lot. Oh, I appreciate that. And a personal and professional life, my relationship, everything has changed. Oh, thank you very much, man. I never get to talk to you. Thank you. Appreciate that, man. Appreciate that. You know, we've had a huge surge of listeners from South Africa recently. So it looks like we've kind of caught on over there which is kind of cool. Yeah. I love his name, dude. Balthazar. I know, right? Two things that are very interesting. One, I forgot that cricket was that long. I remember I had a buddy who played it and he said that sometimes they would stop a game and have to restart it later because it was, there's just so, I can go on for so long. That's crazy. Kind of wild. That baseball got like long and, you know, winded. Yeah. That has to be, like, to set the record. One of those episodes on bad sport had one of the, on cricket. And I'm like, I was, it gave me like the urge to wanna go figure it out because it's so frustrating for someone like me who likes sports to watch a sport and not know what's going on. Yeah, it's so confusing to me. I'm sure it's not that confusing. It's just so new to me. So I don't know. But yeah, back to, you know, kind of what he was talking about with his workouts and stuff. You know, the right dose is the right dose. And I know, I look, I get it, man. I do this all the time to myself. You wanna do more because you enjoy the process which is actually a good place to be. You just gotta be smart about it. Otherwise the process will kill you also. So, but yeah, if you enjoy the process, and I totally get it, you just wanna be constructive. So I'm glad he asked that second part, like, okay, what do I do? Cause I like to move. It's like, you can totally move. You just do other things that are gonna benefit you. Don't be smarter about it. I mean, that's really the key is to just know that there's the right dose there that's gonna propel you forward. You do too much, not gonna be to your benefit. Totally.