WEBVTT NOTE This file was generated by Descript 00:00:05.814 --> 00:00:06.534 Lindsay: Welcome. 00:00:06.534 --> 00:00:08.604 Welcome to the Lifting Lindsay podcast. 00:00:08.604 --> 00:00:13.284 Today we are gonna do a little fun fact Friday, and we're going to revisit a 00:00:13.289 --> 00:00:20.904 topic that I've talked about before, which is how many sets per muscle group 00:00:21.564 --> 00:00:25.464 per week do you need to build muscle? 00:00:26.279 --> 00:00:28.404 Now you may be thinking, well, we've already talked about this, 00:00:28.404 --> 00:00:30.204 but we really haven't actually. 00:00:30.624 --> 00:00:33.084 I mean, we have talked about a portion of this. 00:00:33.084 --> 00:00:38.767 We have TA had this conversation somewhat, but the conversation that 00:00:38.772 --> 00:00:47.677 we've had previously has been all about how to optimize and squeeze out 00:00:47.827 --> 00:00:50.947 every bit of muscle we possibly can. 00:00:51.847 --> 00:00:52.237 Right? 00:00:52.237 --> 00:00:54.067 So we've talked about high volume. 00:00:54.577 --> 00:01:02.287 Training and high volume studies and how they've collectively been showing more 00:01:02.287 --> 00:01:06.667 volume does equate to more hypertrophy. 00:01:08.077 --> 00:01:14.587 Today, though, I want you to think about in terms of, you know, 0% to a 00:01:14.587 --> 00:01:23.167 hundred percent of the total maximum muscle gains that you can achieve in a. 00:01:23.602 --> 00:01:28.852 Certain amount of time, I want you to be thinking, well, how 00:01:28.942 --> 00:01:32.902 many sets do I need to achieve? 00:01:32.902 --> 00:01:37.252 Like 50% or 75% or 80%? 00:01:38.122 --> 00:01:41.242 And I think that this is a really, really important question. 00:01:42.862 --> 00:01:47.392 One, because oftentimes we are very. 00:01:48.487 --> 00:01:52.837 Obsessed and fixated with kind of black or white thinking. 00:01:53.467 --> 00:01:55.207 All or nothing thinking. 00:01:55.927 --> 00:02:02.533 We think, well, I need to get, you know, 20 sets per week on glutes 00:02:02.933 --> 00:02:07.013 to grow muscle, and if I don't get 20, then I'm not growing any. 00:02:08.183 --> 00:02:14.543 Or if maybe you were doing five times a week training. 00:02:15.383 --> 00:02:21.673 And you really wanted to build delts and your delts were getting, 18 to 20 00:02:21.913 --> 00:02:28.843 sets during that time, or maybe even, you know, 20, 25 during that time, 00:02:30.103 --> 00:02:32.308 and you think, well, summer has come. 00:02:33.098 --> 00:02:35.468 I can't keep going to the gym this much. 00:02:35.888 --> 00:02:38.078 Uh, my children are home now. 00:02:38.378 --> 00:02:42.458 They have tons of activities or are taking more time, or we're traveling. 00:02:42.998 --> 00:02:44.468 You fill in the blank. 00:02:44.468 --> 00:02:48.248 You name it, you're now no longer able. 00:02:48.635 --> 00:02:53.975 Or want to train five times a week and you're down shifting 00:02:53.975 --> 00:02:54.995 to something like three. 00:02:55.565 --> 00:02:58.715 A lot of times people who are stuck in that all or nothing mindset, they 00:02:58.720 --> 00:03:04.715 freak out and they think, well now one, I'm not going to put on any muscle. 00:03:06.035 --> 00:03:09.005 Um, is it even worth going to the gym? 00:03:09.010 --> 00:03:13.145 Because all or nothing mindset, it's either five days and or none. 00:03:13.565 --> 00:03:14.015 Right. 00:03:15.305 --> 00:03:16.205 That's not true. 00:03:16.415 --> 00:03:20.975 So I'm really excited to have this discussion and lay out actually 00:03:20.975 --> 00:03:28.565 what studies show us as far as what percentage of muscle gain we can 00:03:28.565 --> 00:03:38.690 see depending on, you know, how many sets we do a week per muscle group. 00:03:40.340 --> 00:03:44.810 So I think that this is a really good conversation, like I said, to combat 00:03:44.810 --> 00:03:50.360 that all or nothing mindset to help people understand that there are times 00:03:51.170 --> 00:03:55.460 when you can train four to five times a week, and yes, you'll more than 00:03:55.460 --> 00:04:01.940 likely squeeze out some more muscle growth, but how much more, right? 00:04:02.330 --> 00:04:04.520 And is the trade off worth it? 00:04:05.450 --> 00:04:06.680 Because that means. 00:04:07.265 --> 00:04:12.245 More time at the gym, less time doing these other things that 00:04:12.250 --> 00:04:17.555 maybe, uh, this season of your life is kind of calling you to do. 00:04:17.975 --> 00:04:21.635 Now, another reason why this, this came to my mind and I thought it was 00:04:21.635 --> 00:04:30.177 important to discuss is I recently started a three times a week training group. 00:04:30.927 --> 00:04:34.497 So I have a five times a week program that's like a gluten dealt emphasis. 00:04:34.797 --> 00:04:39.987 I have two, four times a week program, one is tailored more 00:04:39.987 --> 00:04:41.337 towards, you know, strength. 00:04:41.337 --> 00:04:44.817 The other is tailored more towards body recomp and muscle. 00:04:44.817 --> 00:04:47.547 And there's these, these different, you know, methods that we can 00:04:47.547 --> 00:04:48.747 train towards different goals. 00:04:49.767 --> 00:04:54.327 So now I'm starting this three times a week program because I've had a lot 00:04:54.327 --> 00:05:01.302 of my app clients reach out saying some of us, our season of life is that 00:05:01.307 --> 00:05:03.582 we want to train three times a week. 00:05:03.882 --> 00:05:05.232 Maybe they have other goals. 00:05:05.232 --> 00:05:11.292 Maybe they want the strength and muscle that comes with lifting weights, but they 00:05:11.682 --> 00:05:20.892 also want to run a marathon, wanna do a triathlon, maybe want to, uh, do yoga 00:05:20.892 --> 00:05:23.772 more, or Pilates or whatever it may be. 00:05:23.772 --> 00:05:24.732 Fill in the blank. 00:05:25.542 --> 00:05:26.952 Or maybe they just. 00:05:27.972 --> 00:05:33.012 Are going through a time in their life where stress is really high and sleep 00:05:33.017 --> 00:05:38.322 is really low, and, and, and training five times a week, even four times 00:05:38.322 --> 00:05:43.752 for them is really impacting them and they're not able to fully recover 00:05:44.802 --> 00:05:49.482 from four or five times a week, but three might be a sweet spot for them. 00:05:50.082 --> 00:05:55.662 So this is why I started this program, but I've been getting a lot of questions from 00:05:55.812 --> 00:05:58.152 app users who are interested in switching. 00:05:59.172 --> 00:06:01.722 Now, like I said, some of them are worried, well, am 00:06:01.727 --> 00:06:03.132 I gonna lose all my gains? 00:06:03.432 --> 00:06:06.672 If I can't go four or five times a week, then maybe I just should 00:06:06.672 --> 00:06:08.082 take a break and not do anything. 00:06:08.907 --> 00:06:11.877 Maybe summer's coming and I'm just, I'm just not gonna go at all. 00:06:11.937 --> 00:06:18.512 Well, you don't have to buy into that all or nothing, but it is kind of 00:06:18.512 --> 00:06:25.562 important to understand that although we can make muscle and strength gains, 00:06:26.042 --> 00:06:27.602 strength is kind of a different story. 00:06:27.992 --> 00:06:32.192 Strength is actually, we can oftentimes maximize that with. 00:06:33.182 --> 00:06:36.482 Three training sessions, quality training sessions a week. 00:06:37.142 --> 00:06:40.562 But typically people want come to me asking for body recomp. 00:06:40.567 --> 00:06:45.302 They want to see muscle growth, muscle growth, and strength. 00:06:45.422 --> 00:06:48.302 I've said this a few times, but I just need to reiterate this. 00:06:48.932 --> 00:06:52.412 Although there is crossover, they are different. 00:06:52.412 --> 00:06:58.202 Think of powerlifter as strength training versus hypertrophy 00:06:58.592 --> 00:07:02.252 versus bodybuilder who focuses on. 00:07:03.017 --> 00:07:04.247 Purely hypertrophy. 00:07:04.547 --> 00:07:11.417 So a bodybuilder isn't, they're, they're excited about prs, but they're not hitting 00:07:11.417 --> 00:07:15.647 the high prs that strength athletes are. 00:07:16.652 --> 00:07:18.962 Because the training is actually different now. 00:07:18.962 --> 00:07:22.352 Like I said, there's some crossover and I have that muscle and strength program 00:07:22.622 --> 00:07:26.612 that allows us to do a little bit of both to get the best of both worlds. 00:07:27.302 --> 00:07:31.562 Um, but they are slightly different, and that's important to understand. 00:07:32.132 --> 00:07:37.232 So this conversation of sets is going to be purely speaking about muscle growth. 00:07:38.912 --> 00:07:41.642 So with that being said. 00:07:42.677 --> 00:07:46.787 With these worries that people are like, well, am I gonna lose all my progress? 00:07:47.777 --> 00:07:48.947 Should I even keep going? 00:07:49.937 --> 00:07:53.117 Well, some people are also like, yeah, I wanna, I wanna work three 00:07:53.122 --> 00:07:58.217 times a week and, and I want all of the gains that come from five. 00:07:59.837 --> 00:08:00.917 I'm like, what? 00:08:01.997 --> 00:08:03.082 Well, yeah, you know what I want? 00:08:04.982 --> 00:08:09.812 I wanted to like lose weight without having, you know, to uh, 00:08:10.172 --> 00:08:15.002 be, have any mindfulness about my foods without tracking, with 00:08:15.002 --> 00:08:16.892 eating, whatever, whenever I want. 00:08:16.892 --> 00:08:21.572 Yeah, we all want these things, but sometimes our wants are conflicting. 00:08:21.577 --> 00:08:22.052 Right? 00:08:22.502 --> 00:08:23.402 And then what happens? 00:08:23.402 --> 00:08:27.512 We don't end up hitting our goals, so it's better to kind of line up. 00:08:28.592 --> 00:08:33.812 Our efforts and what we are willing and wanting to do with appropriate outcomes, 00:08:34.532 --> 00:08:35.822 and that's what we're gonna cover today. 00:08:35.822 --> 00:08:39.572 So let's dive into what do the studies actually say? 00:08:39.662 --> 00:08:42.722 Because the studies show that it's not like what people are 00:08:42.722 --> 00:08:43.982 saying, that it's all or nothing. 00:08:44.372 --> 00:08:46.772 You either optimize every tiny little thing and you get all 00:08:46.772 --> 00:08:49.862 the gains, or you don't do that and you don't make any gains. 00:08:50.717 --> 00:08:52.307 That's not what the studies are showing. 00:08:52.997 --> 00:08:56.147 So I'm gonna break this, this down, what the studies are 00:08:56.147 --> 00:08:57.737 showing into two different groups. 00:08:58.727 --> 00:09:04.577 One, I'm gonna show what studies are saying about untrained 00:09:04.577 --> 00:09:09.527 and beginners because this is really important, untrained. 00:09:10.307 --> 00:09:15.767 Lifters or beginning lifters who are in that first year, year and a half, maybe 00:09:15.767 --> 00:09:20.657 even two, depending on how on and off or how dedicated they are, uh, how much 00:09:20.657 --> 00:09:23.777 they're actually like training versus just kind of going through the motions. 00:09:24.557 --> 00:09:34.637 So what amount of sets do they need versus trained and more experienced 00:09:34.727 --> 00:09:39.437 lifters, because actually their needs are a little different. 00:09:40.187 --> 00:09:45.137 So with untrained or beginners, you know what's fascinating? 00:09:46.217 --> 00:09:50.057 If you're looking at that percentage of muscle growth, you know, zero to a 00:09:50.062 --> 00:09:54.347 hundred percent, a hundred percent is just maximizing getting every single 00:09:54.347 --> 00:09:58.727 gain, uh, genetically you possibly can. 00:09:59.327 --> 00:10:03.257 Um, manipulating, you know, training, making sure sleep, 00:10:03.257 --> 00:10:04.727 nutrition, all that's on point. 00:10:05.657 --> 00:10:12.467 Well, you can actually get up to 60% of your muscle growth capacity. 00:10:13.697 --> 00:10:16.517 This is gonna blow your mind, guys for this. 00:10:16.522 --> 00:10:22.577 Remember, this is untrained beginners with up to five sets a week. 00:10:23.207 --> 00:10:34.007 A week as little as five sets a week can get you up to 60% 00:10:34.697 --> 00:10:41.117 of your capacity for muscle, like muscle gains. 00:10:41.117 --> 00:10:42.107 That's incredible. 00:10:42.647 --> 00:10:43.367 That's incredible. 00:10:43.727 --> 00:10:52.277 And then with untrained beginners, 80% hypertrophy gains with as 00:10:52.277 --> 00:10:54.617 few as five to 10 sets a week. 00:10:55.052 --> 00:10:58.067 That's That's absolutely amazing. 00:10:58.817 --> 00:10:59.567 That's amazing. 00:11:00.259 --> 00:11:04.249 Now with trained lifters. 00:11:04.339 --> 00:11:05.449 It is different. 00:11:06.529 --> 00:11:06.919 Okay. 00:11:06.924 --> 00:11:08.029 It, it is different. 00:11:09.289 --> 00:11:18.379 So we are seeing that 60% of your hypertrophy gains are going to be, can 00:11:18.379 --> 00:11:28.339 be gained five to 10 sets, and 10 to 20 it appears, is getting about 80% of. 00:11:28.789 --> 00:11:34.459 Your hypertrophy and you can, even with new studies that have come out with higher 00:11:34.459 --> 00:11:40.969 volumes, they're looking at anywhere between 15 and 30, really maximizing and 00:11:40.974 --> 00:11:45.019 optimizing and leaning higher than 80%. 00:11:46.129 --> 00:11:48.439 But what is it that you have to sacrifice? 00:11:48.439 --> 00:11:51.019 Well, you have to make that trade off. 00:11:51.079 --> 00:11:57.079 Is the time, the additional time in the gym worth squeezing out 00:11:57.814 --> 00:12:02.464 a little bit more hypertrophy, and that's where a lot of people are 00:12:02.464 --> 00:12:04.684 like, do you know what it may not be? 00:12:05.674 --> 00:12:06.094 Why? 00:12:06.094 --> 00:12:11.554 Because what are your reasons for going to the gym? 00:12:12.889 --> 00:12:14.719 And what's the timeframe? 00:12:14.809 --> 00:12:18.139 Most of us are going to the gym because we want to be strong. 00:12:18.469 --> 00:12:19.849 Yes, we want results. 00:12:19.849 --> 00:12:24.829 We want muscle, we wanna be healthy, we want to be agile. 00:12:24.834 --> 00:12:26.419 We want to age well. 00:12:26.989 --> 00:12:31.249 And guess what We're, we're not in it for a three months transformation, 00:12:31.249 --> 00:12:32.404 although that would be wonderful. 00:12:33.379 --> 00:12:38.119 But the reality is that majority of us don't experience that. 00:12:38.689 --> 00:12:42.139 Majority of us are actually in this for life. 00:12:43.129 --> 00:12:43.669 For life. 00:12:44.389 --> 00:12:45.379 So think about that. 00:12:45.649 --> 00:12:50.794 If I'm in it for life, I'm going to be lifting for the rest of my life. 00:12:51.497 --> 00:12:58.487 do I really need to spend more time in the gym? 00:12:59.432 --> 00:13:10.232 To edge out another 10% of hypertrophy or would my time better serve me elsewhere? 00:13:10.982 --> 00:13:16.772 And that's the thing, nobody else can answer this question except for you. 00:13:17.087 --> 00:13:24.842 But the great thing about it is that if you need to lower your 00:13:24.847 --> 00:13:27.302 amount of time you spend in the gym, 00:13:28.172 --> 00:13:33.062 I want you to shift your mindset that it is not all or nothing. 00:13:34.022 --> 00:13:40.532 You can lower your five times a week training to three times a week 00:13:41.342 --> 00:13:45.812 and still experience good gains. 00:13:46.742 --> 00:13:50.462 So let's just say, let's, let's give a little context to this. 00:13:51.362 --> 00:13:55.052 Let's just say you're a newbie lifter. 00:13:55.832 --> 00:13:59.252 Maybe you've been lifting for a year, I would say 00:13:59.252 --> 00:14:04.892 you're still relatively new and you've been able to really put a 00:14:04.897 --> 00:14:10.712 lot of time into, you know, weight loss and setting up and establishing 00:14:10.712 --> 00:14:12.872 this routine of going to the gym. 00:14:13.382 --> 00:14:19.052 But life has kind of shifted, and now you need to lower maybe your four 00:14:19.052 --> 00:14:20.852 or five times a week to three times. 00:14:22.382 --> 00:14:23.852 Well, three times a week. 00:14:24.512 --> 00:14:32.659 We can still easily get around 10 sets per muscle group a week. 00:14:33.439 --> 00:14:46.369 So that means you are still getting about 80% of your muscle gains capacity, 80%. 00:14:46.489 --> 00:14:48.649 You're still achieving that. 00:14:49.489 --> 00:14:50.479 That's a big deal. 00:14:50.484 --> 00:14:51.589 That's awesome. 00:14:52.519 --> 00:14:58.759 And maybe you lost like, you know, 10, that doesn't matter. 00:14:59.629 --> 00:15:02.689 Are you looking at the gap or are you looking at the gain? 00:15:02.689 --> 00:15:08.839 What I've gained is time, and I'm still gaining about 80% 00:15:08.844 --> 00:15:11.599 of max hypertrophy that I can. 00:15:12.829 --> 00:15:18.769 That in my book, along with many others, is a big win. 00:15:19.429 --> 00:15:20.389 That's a big win. 00:15:22.459 --> 00:15:27.409 So a lot of these conversations that are had on Instagram, keep in mind when 00:15:27.409 --> 00:15:32.599 people are like, well, you, you have to be getting, you know, 15, 20 sets. 00:15:32.599 --> 00:15:38.239 You have to be, uh, spending five days in the gym lifting to get 00:15:38.244 --> 00:15:41.539 those 20 sets in to maximize hyper. 00:15:41.959 --> 00:15:45.769 These people are speaking in terms of optimization. 00:15:46.999 --> 00:15:56.069 They're also speaking in terms of almost, that, you know, you have the time, you 00:15:56.069 --> 00:16:03.509 have the energy, you have the want, and maybe you don't and that's okay. 00:16:04.169 --> 00:16:05.069 That's okay. 00:16:06.089 --> 00:16:11.369 So that's actually why I started this fitness minimalist group is 00:16:11.369 --> 00:16:12.929 for people who are like, you know. 00:16:14.129 --> 00:16:18.663 I have maybe other goals, whether that's other fitness goals or 00:16:18.663 --> 00:16:22.936 other family goals, relationship goals, career goals, whatever. 00:16:22.936 --> 00:16:28.576 There have been times, uh, with my business that I've had to go from lifting 00:16:29.116 --> 00:16:31.126 five times a week to lifting three times. 00:16:31.636 --> 00:16:32.866 I don't beat myself up. 00:16:32.926 --> 00:16:35.806 I don't say, oh, I'm just, I'm just losing all of my gains. 00:16:36.256 --> 00:16:39.856 No, you, you just need to practice that flexibility and pivot. 00:16:40.666 --> 00:16:45.136 You pivot because life is throwing a curve ball at you. 00:16:45.526 --> 00:16:47.416 Or maybe it's not even throwing a curve ball. 00:16:47.776 --> 00:16:54.736 You pivot because you're like, right now I choose something else that will actually 00:16:55.006 --> 00:17:01.246 be a better return on my time for what I really want out of life right now. 00:17:02.926 --> 00:17:03.076 Okay. 00:17:03.076 --> 00:17:04.966 Let me walk you through one other scenario. 00:17:06.136 --> 00:17:09.796 Let's say that somebody who I had a woman write to me and 00:17:09.796 --> 00:17:11.146 she's like, I'm really nervous. 00:17:11.206 --> 00:17:12.496 I'm doing your train with me. 00:17:12.496 --> 00:17:16.576 My train with me group, that's my personal program is five times a week. 00:17:17.236 --> 00:17:19.936 And she says, now I, I've gotta switch to the three times. 00:17:19.936 --> 00:17:23.206 I'm really nervous and scared that I'm gonna lose all my progress. 00:17:23.596 --> 00:17:27.046 Well, what did we just barely learn from these studies? 00:17:27.046 --> 00:17:29.326 And if you're interested in reading 'em, I'm gonna include 00:17:29.326 --> 00:17:30.736 'em in the, in the show notes. 00:17:31.546 --> 00:17:33.466 But what did we just barely learn from this? 00:17:33.876 --> 00:17:37.916 Even those, and, and I'm going to, make the assumption because this 00:17:37.916 --> 00:17:40.586 woman has been doing this for two and a half years, I believe she said. 00:17:40.836 --> 00:17:49.266 This is a trained lifter, and she's going from putting anywhere between 15 to 25. 00:17:49.656 --> 00:17:51.456 I've, I've had some. 00:17:52.236 --> 00:17:56.796 Specialization programs where we even pushed glutes for a short 00:17:56.796 --> 00:18:00.530 period to, you know, 30 sets, a week. 00:18:01.430 --> 00:18:09.440 She's going from that high volume to now probably 10, 12 sets. 00:18:09.980 --> 00:18:15.170 Well, what have we learned between 10 and 20 for even advanced? 00:18:15.680 --> 00:18:18.140 You're getting somewhere around 80%. 00:18:19.610 --> 00:18:23.960 So what she's doing is she is making a trade off. 00:18:25.340 --> 00:18:31.970 She's trading off a little potential, losing out a, a little bit on some 00:18:31.970 --> 00:18:38.240 muscle growth, but she's still getting a good, you know, around 80% 00:18:38.240 --> 00:18:41.360 I'd, I'd, I'd say around 70, 80%. 00:18:42.350 --> 00:18:45.890 So she's still coming out on top. 00:18:46.505 --> 00:18:52.865 As far as muscle growth, but now she has a little bit more time to spend 00:18:53.735 --> 00:18:59.795 elsewhere on what makes more sense right now for her season in life. 00:19:00.755 --> 00:19:05.015 Sometimes when I hear trainers talk and they're, they throw out 00:19:05.075 --> 00:19:10.435 the, you have to, you know, be training five times a week to. 00:19:11.155 --> 00:19:12.775 Maximize hypertrophy. 00:19:13.495 --> 00:19:15.025 Well, that, that may be true. 00:19:16.255 --> 00:19:21.385 It's just one piece of the equation of hypertrophy, by the way, but 00:19:22.915 --> 00:19:27.235 at what cost to the individual and is that even what they want? 00:19:27.450 --> 00:19:32.305 We're just kind of making the assumption that they want that right. 00:19:33.280 --> 00:19:34.360 Maybe they can't. 00:19:34.360 --> 00:19:38.290 I mean, that's actually why I changed a bunch of things recently in my app 00:19:38.920 --> 00:19:45.610 because I had a program a four times a week program that people were saying, is 00:19:45.610 --> 00:19:51.820 there any way we can have a four times a week full body build program where 00:19:51.825 --> 00:19:58.540 instead of, you know, training 75 minutes, 'cause sometimes towards the tail end of. 00:19:59.215 --> 00:20:04.435 Uh, the, the training when we had increased sets or rest time or 00:20:04.435 --> 00:20:08.777 whatever, training was moving and getting closer to like 75 minutes. 00:20:09.107 --> 00:20:10.757 They're like, well, I, I don't have that. 00:20:10.967 --> 00:20:15.737 Is there any way we can change it so that we can be training no more than, 00:20:15.797 --> 00:20:17.987 you know, 45 minutes, four times a week? 00:20:18.917 --> 00:20:20.687 And I'm like, yeah, yeah, we can do that. 00:20:21.287 --> 00:20:23.747 You are gonna miss out on a little volume. 00:20:24.317 --> 00:20:25.307 But do you know what? 00:20:25.997 --> 00:20:30.287 That's actually okay because the trade off is worth it. 00:20:30.647 --> 00:20:35.087 You're still gonna be getting majority, 80% is huge. 00:20:35.597 --> 00:20:41.597 You're still gonna be getting majority of the hypertrophy you can, and like I 00:20:41.597 --> 00:20:43.037 said, the trade off will be worth it. 00:20:43.042 --> 00:20:49.727 So hopefully this, uh, fun fact Friday of different sets, 00:20:50.837 --> 00:20:54.977 per, you know, untrained or trained individuals, how much 00:20:54.977 --> 00:20:56.327 hypertrophy can we glean? 00:20:56.627 --> 00:21:02.987 I hope one, it has helped combat that all or nothing mindset and 00:21:02.987 --> 00:21:11.957 allowed you to kind of maybe release these ideas that you have to train 00:21:12.647 --> 00:21:14.657 a certain amount of times per week. 00:21:15.587 --> 00:21:16.757 Because really. 00:21:17.582 --> 00:21:25.562 Learning to be flexible with our training allows us to be more 00:21:25.562 --> 00:21:29.162 consistent over time, right? 00:21:29.162 --> 00:21:32.072 There's this balance of somebody who's constantly saying, well, 00:21:32.072 --> 00:21:36.572 I'm being flexible by saying no to the gym every day, right? 00:21:36.572 --> 00:21:43.442 There's that versus somebody who is so rigid. 00:21:43.847 --> 00:21:51.197 To their five times a week, six times a week training that they break right. 00:21:51.527 --> 00:21:57.407 Neither one will achieve life long results. 00:21:57.857 --> 00:22:02.837 The people who get results and maintain results. 00:22:03.662 --> 00:22:10.157 We want to maintain results are those that are flexible and learn to pivot. 00:22:10.922 --> 00:22:17.342 So hopefully this learning a little bit about sets per week, per individual 00:22:17.402 --> 00:22:23.222 per goal, how much muscle gain we can get from it has really relieved you of 00:22:23.227 --> 00:22:29.522 a lot of those negative guilt, shame thoughts and help and will help you 00:22:29.522 --> 00:22:31.592 make better choices going forward. 00:22:32.472 --> 00:22:33.342 You guys are awesome. 00:22:33.342 --> 00:22:35.292 Thank you so much for listening today. 00:22:35.352 --> 00:22:38.712 I'm always open to answer questions. 00:22:38.712 --> 00:22:42.964 You guys can send me Ds lifting Lindsey on Instagram. 00:22:43.264 --> 00:22:45.574 Come and join our training program. 00:22:46.024 --> 00:22:49.174 Go to be strong dot lifting lindsey.com. 00:22:49.534 --> 00:22:51.934 Join the training, join our community. 00:22:51.934 --> 00:22:53.644 We would love to see you there. 00:22:53.914 --> 00:22:55.024 You guys have a wonderful week.