First question from big country 92. When training for strength gains versus muscle gains, what's the difference and how can you focus on one more than the other? Okay, so you can focus on one more than the other, but I want to say this, they are so closely connected that training exclusively for one is not going to both belong in each program. They do. If your goal is strength gain, you should... Muscle size is connected to how strong... 100%. And how strong you are or training for strength builds muscle. They're very, very closely connected. Here's the big difference. The big difference, besides rep ranges and all that stuff, because we can get into that as well. The biggest difference in my opinion is, if you're training purely for strength, you're probably going to focus on the skill of strength more than anything else. In other words, I want to be as strong as possible. Let's be specific. I want to be as strong as possible in the squat. That means I'm going to practice the skill of squatting. Because then you could sharpen up the technique. There's a lot of things that you can do to revisit, to allow you to lift more weight, because that's the only real goal. You want to be able to move the weight more effectively. And the course that requires more strength, which then you end up building muscle, but the actual focus of it, you can direct more. Because it's technique. It's also the skill of how the muscles fire perfectly for that particular lift. That's a lot of strength. You look at power lifters and they practice their lifts constantly and just master the skill of strength. Well, I would say too that it's when one is more of a goal the other. So if it's more strength, then you're just spending more time in that type of a phase versus a hypertrophy type training. And when you're more focused on building muscle and the look of your physique, you're spending a little more time in hypertrophy than you are strength. So when I look at bodybuilders, for example, if there's a mistake that some of even the pros tend to make is they're so heavily focused on hypertrophy, they don't ever cycle in a strength. But the good ones do. The ones that really know what they're doing, train a lot of hypertrophy, but they intermittently have strength cycles that they go in that those are some of your best bodybuilders know to do that where they have a cycle of four to six weeks that they run and they're training in the low rep range, three to five repetitions because they know the importance. But then they cycle back out and then they're staying more towards that eight to 12 rep range for a majority or the bulk of their programming. And then the reverse is true for strength training athlete, not strength training athlete who's more heavily focused on strength, they're going to spend a majority of their programming in that probably three to five rep range and then occasionally they're going to move they're going to move into the hypertrophy. Here's some of the similarities between training for strength and training for muscle. And again, remember, they're very, very closely connected. Some of the slimilitarities include a lot of the exercises. The best strength exercises like squats and deadlifts and rows and presses are also some of the best muscle gain exercise. Although this is where there's debate. They're also training, they're also using relatively heavy weight. That's very common. Although strength athletes like to train the lower rep ranges, they both still train with resistance and the rep ranges aren't super, super different. But now let's talk about the differences. Let's get back to exercises. Trying to gain muscle, you tend to utilize it more exercises. That's really the big difference. I would say if you're looking at someone just trying to strengthen someone who want to build muscle, they're both going to squat, but the guy wanted to or girl wanted to build muscles, going to do other exercises on top of it. They're looking for more variety, more volume, different angles. Yeah, if you're a strength athlete, right? So you're a power lifter and Olympic lifter. No one gives a shit how much you reverse fly. You know what I'm saying? But if you're a bodybuilder, that matters. If you care about building and sculpting a physique and building a well-balanced muscle like the delt, then you're going to be focused on reverse fly. To me, that's really so. Although there is this debate about people that are training for muscle that the best exercises aren't technically squatting and deadlifting. This is an area where I think that we disagree with some of the people that think that deadlifting... I mean, I've been over versus a deadlift. I just got tagged. I know you got tagged too. You got tagged on it, right? The guy who's talking... There's a handful of these guys. The deadlift is not a back exercise. It's working the hips and the glutes and the hamstrings and it's okay, a little rant here. This is my beef with academia. You guys do a shit job of communicating. You really do. You do a shitty job of it because yes, that's technically true. Technically, the prime movers of a deadlift are not the lats or the rhomboids, excuse me, or the traps. It's the glutes and the hamstrings and the mainly lower body muscles. That's true. But if you've been training people for a long time, like I have or anybody else who's trained people for a long time, you have them deadlift. You notice a profound effect on the musculature of the back, which is why I consider a deadlift to be a phenomenal back exercise. Although they're technically true, all they just confuse a bunch of people and now you have a bunch of people saying, I'm not going to deadlift because I'm already doing leg exercises and I want to do. You're also just assuming that the concentric or eccentric portion of an exercise is the only and most important part of an exercise. We talk about the benefits of isolation and what is one of the most heavy loaded isolation exercises? Isometric exercises. Isometric exercises that you could possibly do. That's the one. Where else are you going to do something that's isometric that's 400 pounds. Your back is what is holding that in that place. You're a fool if you think that does not get that kind of demand within the exercise. You're a fool if you think that's not going to stimulate a ton of back growth and development from doing that. It does. We know this just through experience. Here's another difference. Strength athletes might do more sets of fewer exercises. Whereas people focusing on building muscle might do less sets of more exercises. Here's an example. A strength workout might be five sets of bench press. Whereas a muscle building workout might be three sets of bench press, two sets of flies on an incline and one set of cable fly or something like that. Just more variety, different angles. Rep ranges tend to be different. Building muscle, people who want to build muscle, I think they tend to spend more time in that eight to 12 or 15 rep range. People wanted to build just strength. We'll spend more time in the lower rep ranges. The truth is, unless you are a body builder or a power lifter or Olympic lifter, this really belongs in everybody's routine. This value for everybody. Everybody, no matter what, even if you're like somebody who's like, I care more about strength than I do muscle, it doesn't matter. This both these phases and programming belongs in your routine formats benefits. The only people that I would say that should spend more time in one or the other is somebody who's very sport specific whether it be bodybuilding or someone who's just a strength training athlete. Because someone who is going to a powerlifting meet where they're only going to bench deadlift or squat, yeah, okay, reverse flies don't belong that much as you prefer. Speaking to the reverse fly, I mean, if you're thinking two of just being corrective with it, being able to address things like that that are deficiencies where I do need that support. I need to develop those muscles to be able to hold my shoulder in place and to be able to track properly and not create impingements and things in the future because I'm just constantly just loading from one direction. I'm building these muscles substantially, but now you need to reinforce that and reinforce the joints. So going back into hypertrophy style phase, helps to kind of address the issues. And again, like with Adam saying, most people should train for both. I've had athletes who I've trained who competed in weight category type sports, like Jiu Jitsu, Judo, wrestling or boxing and they'll say to me, I want to get a lot stronger, but I don't want to gain any muscle because I have to stay in my weight class. Now I still train them in ways to make them stronger and build muscle. It was just a function of our diet that prevented them from gaining lots of weight. Now why is that important? Because I still want the loudest muscle building signal so that you're lean and you have muscle so that we can preserve muscle through this process of getting you to meet your weight requirements. So for most people, the vast majority of you listening, you should train for strength or strength, classical strength training phases, low reps, lots of sets of fewer exercises and the types of exercises that are better the best for strength. And you should also spend some time in that body building kind of style of training. You bring up at actually another good point, like the the CNS adaptation portion of this is a little bit different, right? So if you are, if you're training for strength, we're training where you are trying to generate the most output from your CNS versus training for muscle, it's like more of a connection, right? And that's the skill component that really is the skill component. Like the more times you squat perfectly, the better your central nervous system gets at giving you the most ideal squat for maximum leverage, maximum strength. And that's what that's what you're doing when you're going up and you're doing five or six sets of three reps of a squat and resting, you know, two minutes or whatever in between sets and just push it. It's what you're doing. You're training your the skill of squatting under heavy loads and you're going to get your right atom that kind of adaptation versus I'm going to go do more reps after three sets. I'm doing my squats now. I'm doing leg press and lunges and leg curls and other exercises. Getting a pump. That's more of that muscle, but they both they both contribute, you know, and being mindful of your calorie intake. They'll definitely make a difference.