How Strong Should You Actually Be? The Numbers Finally Explained | Mind Pump 2917

All right, we're going to talk about how strong you should actually be, what the numbers really say. Let's get to it. >> Oh, did you pull these up? We haven't looked at these in a while. >> You know, I it's okay. This is a good uh topic because strength is definitely one of the best metrics to measure uh for progress. Uh it's very strongly correlated to muscle size. We know that. But it's also correlated to hormone health. >> Yeah. >> Quality of life and longevity. So when you look at the data on strength, uh it's this really great objective metric. What's really cool about it is you can measure it. It's not subjective. It's like >> there's a lot of subjectivity going on for everything else. And this is one of those core things you could always kind of count on. Is my strength moving up or is it not moving? >> That's right. Now, the bad news about this is, and this is literally true, we are in a muscle weakness epidemic, and we have been for a while. Um, you know, I've I've talked about this data before, but a college-ageed male today has the grip strength of a 60some year old in 1984, something like that. This was a study that was done something like 10 years ago. It's gotten worse. Um, now grip strength is a proxy for overall body strength. So, it's a very easy way to test somebody's strength. And based off of that, you could tell if the person's generally strong or not. Um but we've seen strength decline um pretty consistently now over the last uh few decades. So that's the bad news. The bad news is we're kind of in this weakness epidemic weaklings. >> The good news is >> the good news is that um everybody can get significantly stronger. Everybody can with the right kind of training. In fact, um there there there was a recent study I brought up on one of our other uh episodes where they were uh strength training uh elderly uh individuals. And these were people who were in their mid to late 70s and 80s. And the percentage of strength gains that they saw during the study matched what much younger uh people would experience, people in their 20s and 30s. Now, of course, the difference is uh their starting point. >> Yeah. >> And the potential, right? 20-year-old has so much more strength potential. Mhm. >> But the percentage of strength gains was equal. >> That's got to be so encouraging for people. >> It's incredibly encouraging. I mean, when I, you know, I trained clients personally for over two decades >> and uh people in advanced age were my favorite uh precisely because it was so life-changing. They would come in with this idea that, okay, I might feel a little better, but there's only so much I and then they would see their strength double. I mean, double within a few months. you know, it's like I I you know, I have a client come in who could barely do, you know, a couple body weight squats. Four weeks later, we're doing 15 body weight squats. Uh and it's more than double uh the strength. Um and so the good news is you have incredible um ability to influence your body's uh physical strength. We were off air. We were just recently talking about a clip that I just did um talking about, you know, pursuing heavy barbell lifting in past your 40s after you've already been kind of like lifting for a long time. And there, you know, I made a a controversial take on like, you know, at one point when you get really strong, uh the ROI just isn't there as much anymore. >> You don't need to keep getting stronger forever, >> right? But then I made the other I made because I argued it both ways just to to to kind of highlight the nuance of this conversation. I said then I had have another example of a client who come to me at 45 years old and they've never lifted weights before and you know barbell back squatting uh 185 pounds is relatively heavy for that person who's never done that before. And absolutely I would do that because the risk is moderate to low for that person because we're not loading a crazy amount of weight and yet and the ROI is incredible when you when you do that. So just because you're an advanced age uh does not mean that you can't get incredible benefits still. >> No technique makes a big difference and the total load makes a big difference but the the way to I think understand it is the risk of weakness way outweighs the risk uh of the exercises that you're doing. Once you get really strong somebody who's, you know, you got a 200lb guy who's squatting 300 to 400 pounds, which is doable with years of training, but once you get to that kind of strength, now the risk of weakness is low. are strong. You have no You don't have a lot of risk of weak. You don't have risk of issues with mobility and frailty, >> but the risk of the lift is much higher. >> That's right. If you're squatting 300 lb into your 40s, you are not a risk of frailty. >> No. No. But if you're not doing any strength training and you have a desk job, the risk of weakness is incredibly high. And and this is really the the enemy that we're dealing with here is our lifestyle is not designed that to require any level of uh physical strength. Yeah. >> Okay. So we only have our body is only ever as strong as it thinks it needs to be. Now of course there's a variance from person to person. Some individuals are stronger than others naturally without exercise all that stuff. Uh but when it comes to just every individual themselves, your body will only do will only use resources to keep your strength if it thinks it needs that strength. Otherwise, it saves resources. Okay? And so if your daily uh activity is sitting in a car, sitting at a desk, sitting at home, the occasional walk, uh you might lift a bag of groceries here or there. uh there's really no reason for your body to have strength and so over time you lose strength over time you lose muscle you lose bone density and you become frail um and this has a negative result on uh longevity uh a significant result negative result in fact >> when you look at single metrics that can predict all cause mortality there's almost no metric that is better than a grip strength test which this is crazy I remember when they first figured this out they've since tested did it uh many times over, but they were like, "How can it be that strength predicts all cause mortality better than other individual metrics?" You know, we have all these blood tests, all these other metrics that we could test that could predict mortality. >> Yeah. >> Why is your strength? How is it that strength can predict that? And it's because >> the compounding effects frail, right? >> That's right. When you're weak, insulin sensitivity is probably low. Diabetes is probably uh there or on its way there. um you have uh weaker bones, hormone health is lower. Um your mitochondrial health >> resilient, >> you're you're not as resilient. God forbid you fall, now you're really in a bad place. [snorts] >> So strength is this um it's this thing that you need. Now, what you were saying, Adam, is you don't need extreme strength. And we're going to go over strength metrics, and we're going to go over like what's decent, good, be, you know, best, and advanced. But for most people listening, um, especially if you're new to strength training, relatively new, or you're not strength training, you know, let's say you've been doing it for less than four years, I would say, definitely less than two years, getting stronger. That's that's a >> that's everything. That's number one goal. >> That's right. [snorts] >> By the way, we have a buy one get one free going on right now with MAPS programs. Our top 10 most popular MAPS programs, including MAPS, MAPS powerlift. Both of those programs are great for strength. If you're interested, go to mapsboggo.com. Now, this episode is brought to you by Crisp Power. So, every 1.75 ounce bag has 28 grams of protein, 10 grams of fiber, six grams of net carbs. What are net carbs? These are carbohydrates that might affect blood glucose. Uh, the rest is fiber, you guys. It's a bag of protein that tastes like pretzels and is absolutely delicious. If you like to snack while you're watching TV or hanging out, you also have protein targets because, you know, you like muscle, want to burn body fat, and you want that satiety. That's right, satiety. You eat a bag of Crisp Power and you feel good. You don't need to eat five more bags like you do when you eat potato chips or other or regular pretzels. Not like that. Chris Power because the protein, you eat it, you're satisfied, you feel good, and again, you get a lot of protein per bag and a lot of fiber. You guys, if you want a snack, this is the snack you got to get. Go to crisp power.commindpump. Use the code mindpump. Get 10% off your order. All right, here comes the show. [snorts] >> Would Wouldn't you say the number one enemy in this situation is atrophy. >> Atrophy. >> Yeah. And and what happens is if we don't use it and you will lose it and your body will prune it. And and that's really it's less about an age thing. It's that >> it's been 15 years, you haven't done the thing. And because you haven't done the thing, the body has decided I don't need to do. >> Have you seen, you guys have seen this, I'm sure, but just for the listeners, uh, they've done MRIs of 70 year old athletes. These are people who strength train, who are fit. They'll do an MRI of their muscle quality, indistinguishable from a a a 30-year-old athlete. Now, a 70-y old athlete is not going to be able to perform like he like he or she could when they were 20 or 30. >> Yeah. But the difference between a seven-year-old that strength trains, let's say, and a seven-year-old that's the typical seven-year-old, you're looking at like almost like an entirely different species in terms of mobility, strength, bone density, all of those things. Another issue, Adam, uh is that the workouts that are advertised, the mainstream workouts, the ones that people tend to uh gravitate towards, the ones with all the advertising, uh they're terrible for building strength. They're they're really designed to push two metrics that people have associated with >> calorie burn, [snorts] >> sweat and soreness. >> Yeah. >> So, the average person doesn't know this. Okay. So, I'll I'll help you. >> The average person doesn't know that how sweaty you get during a workout and how sore you get in after a workout is means nothing in terms of the workout's actual effectiveness. It literally means nothing. >> Especially in the pursuit of strength, which is what we're talking about. That's right. >> In fact, it can be counterproductive. >> That's right. you you pushing so hard, the burn, the calorie burn, and pushing so hard, the soreness will impede a lot of your strength. >> You might get some stamina, you're not going to get strong, >> right? Right. You get you get some muscle endurance from training all that and doing that. But as far as getting stronger, which is the real metric that we want to see move when we're talking about longevity and bone density and overall health that you're talking about, it's strength that we want to see improve. And if you're always chasing that soreness, like we're going to lean on overtraining, which is not going to >> help you to adapt, overcome, and build, which uh is counterproductive. >> And the irony of this is that the more appropriate way is far and and better way uh for results is far more sustainable. >> Yeah. >> And realistic for the average. >> I'm going to say it. Look, Adam, I'm going to say it. It feels easier. >> It's reasonable >> when you do it right. This is what's crazy and this is why I think uh so many people struggle with this initially because this is a listen this is a conversation I had with every client for the first maybe 30 to 60 days I trained them after that I didn't have to talk to them anymore because the proof was in the pudding but this was a very common conversation it was this I feel like I could do more yeah I'm not getting sore enough don't you think I should be going harder and I would keep a log of the weights that we're doing like hey just to point something out last week you were pressing 60 lbs this week you pressed 80 pounds. You realize you went up 20 pounds in a week and they go, I did. So, I have it written down right here, but it feels like I'm not put. You're fine as long as we keep getting stronger. After about 60 days, everybody was sold. Everybody was like, okay, this is In fact, I'm training somebody right now, my friend Justin, who's >> uh an ER doctor >> who who is very used to beating himself up. He did marathons, cycles, you know, cycling. He did, you know, lots of that style of exercise. And when he would lift weights, he would get after it. Of course, he's got that mentality, right? He's an ER doctor. So he's like >> pressure, stress, go. Right, >> get it. >> So when we first met, we became friends and I'm training him. >> Um, and I'm explaining these things to him and he's got a science background. Obviously, he's a doctor, so it's making sense. So he's like, "Okay, I'm bought. Let's you know, you sold me. Let's do this." And the fir I remember the first workout he's like, "Is that it?" I said, "We're fine, Justin. Just watch watch what happens with your strength." >> And he was cool. And first few workouts he was cool. By the fourth week, he was coming to me. He's like, "Se'." And I'd be like, "Let me show you something. Do you see how much you bench pressed? Yeah. This is what you bench pressed day one. And I showed him because I wrote it down. He's like, I went up 40 pounds. I said, "Yeah." He goes, "Are you sure?" I said, "Bro, I wrote it down for you. >> Felt too easy." >> And he's like, "This is crazy." By week seven, uh, people are commenting on how good he looks. And he goes, "This is so wild. I never realized that proper strength training would feel like this. I always felt like I had to beat the crap out of myself." >> Yeah. >> This is what That's really the good news. the the difference between not getting stronger and stronger all boils down to what's known as good workout programming. >> Yeah. >> And so for people who don't understand this workout program, it's like a computer program. Think of it that way. The right computer program produces the right result. The right workout program produces the right result. And you can't judge a workout program by how sweaty it makes you and how sore it makes you. There's actually a science uh that goes to it. It includes things like sets and reps and tempo and how the workout's designed. Now, how do you know if it's working? You get stronger. Period. End of story. You get stronger on a on a on a very consistent basis. And that's what uh good programming uh >> I feel like we've over we not we but people have oversimplified uh this so much to and and I think the thing that I think you communicate uh so well that's so important in this topic is that we like literally uh when we look at these workouts and it's like uh what we can tolerate is what we think is appropriate for us >> like I feel like when we talk about this on the podcast there's always someone who's listening who's like oh they're talking about like really beginners or people that don't >> don't you know, like and like I can because I can handle it. This is for me. They must be talking about people that are doing things they can't handle or they can't and I just I think that's the the myth here is that >> so many people that are listening right now don't think it's them who we are communicating to >> and it is them. It was real quick. It's you. >> Yeah. It's you. It is you. It is not what it's not what you can tolerate there. There is an optimal amount of volume and intensity in relation to your stress, your sleep, your nutrition that each individual should be taking into consideration to get stronger. And the best metric is am I getting stronger? And we tend to ignore that, which is how sore was I and did I do the thing? How many calories did I burn? And like and and that's what we tend to focus on. And it's like, man, if you're looking back and it's been three months of you training and you're doing these lifts and you're doing the same weights as you were doing three months ago, you're you're not you're probably not following a good program or the appropriate balance for yourself and there's something missing there. And it's normally those things. It's a this balance of stress, the nutrition, andor the the programming volume, intensity. Well, this we're so passionate about this because this was never explained to us right in our process uh going through and trying to get stronger and you know there's just so much to dissect and and um reprogram out there in terms of how people view and perceive how to get strong and and there's such a more effective way. And the irony is the less is more approach actually gets you further along. >> It's I I'll put it this way. Um, almost never does this happen when somebody starts strength training if they do it properly with good workout programming. Almost never. In fact, I'm thinking if I ever experienced this ever happening, and I can't even think of it, uh, I'm sure it has, uh, because it's never 100%. But I can't even recall one time. Every single person when they start strength training and do it right, gets relatively consistent strength gains for a while. for a while, for like the first year, like when I would get a new client, I would expect relatively consistent. It's first off, in the beginning, it's very consist. It's like every time we work out, we're stronger. Then it starts to become a little bit more difficult, but for the first year, we're getting stronger. >> That's just it's just what's happening. And these are everyday regular people. The first time I really learned that this was a science uh was when I studied uh how the Soviets kicked the crap out of the rest of the world when it came to weightlifting. Mhm. >> That was really when when the science of strength training programming became apparent >> because first time the government really put all the money into the science of it. >> Well, at the time you had the US who our athletes were training based off how they felt and they would approach their workouts with always trying to beat their previous workout. So, it was always intensity, always pushing. And we had some incredible athletes, don't get me wrong, but the Soviet Union used uh scientific programming and they programmed in things like D loads and stress reduction and we're going to, you know, even though you can do more, we're going to do the same weight. And they just crushed everybody because there is a formula uh to what actually works. Um and it and you can when you know when you see a program that'll make you stronger because it has a few uh a few things uh that are apparent. Like one of them for example is strength programs that build strength have less exercises in them. >> They just do. Now you've practiced the exercises that are in there more often, but they don't have 10 different exercises for back and 10 different leg exercises. It's like a few. >> You're not worried about a bunch of ankles. No, you're training a few exercises quite often. Why? Because a lot of strength is a skill. >> Uh your ability to generate force in a particular way is also a skill. And so if you want to get really strong at squatting, practicing squatting more often is better than squatting, lunging, leg extension, leg curls, you know, doing a bunch of different exercise. It's better to do that one exercise or maybe another one uh more often. If you were if you were to go back and have a conversation with, you know, 15 16 year old Sal who's getting ready to get into weightlifting, uh, and you're and we're and what you're talking about like sticking to these four or five lifts, how many years or how many months or how long would you say like don't waste any time doing any lateral raises or doing any sideway chest presses or doing any, you know, this like how long would you say just practice these four or five movements? did have that experience. So, you just I was uh 15 going to 16. I started lifting weights at 14, did everything crazy, did every exercise I could think of. Uh, right before I turned 16, this is when I met those powerlifterss in the gym that I tell you guys about. >> And they taught me how to deadlift, squat, they taught me how to bench press. They taught me how to practice those exercises. Don't do a lot of extra lifts. that summer, that summer from 15 to 16 when I went to I think I went into my sophomore junior year, uh I gained over that summer almost 17 pounds and most of it was lean. That's a crazy amount of muscle to gain and I got strong like I was squatting I don't remember what I started with. It was probably it was less than 135 and I got up to almost 300 lb over that summer from doing that. Now the problem was I was so influenced by back then it was muscle building magazines, right? >> And so I went wrong in so I know this I know this part of your story and so you didn't >> I just wish I just stuck. >> Right. Right. So like that's this my point is like you know we're talking to someone who's like you're just getting into it and so whether they're 17 15 or they're 35 and they're just getting into it. I I I know the answer for me like if I could go back and tell me because I didn't even get the experience of getting the I like I was following the single body part bodybuilder split and then creative exercise guy for years. Right. If I could go back and shake young me, it'd be like these five lifts, don't do anything else for five years, you know, three to five years. Like >> so much more >> at least three years, right? Three years, maybe you start introducing other stuff, but like first three years, >> just get good at these lifts. >> And I I mean, I can't imagine if I trained like that. Um, which >> would be hard for young me to listen to because I like you, I didn't look at bodybuilding because I was interested in the sport. I looked at the bodies. I thought I wanted to build a body like that, right? And so, and what were they all doing? They were all doing these body part splits and creative exercises and all the accessory work. Uh, not realizing that e even that look that I wanted. And I think that's a part that people may not understand that I didn't understand either was that just sticking to those four or five lifts for at least the first three years of your lifting results will give you that look you even want because it lays it lays the the foundation to do the sculpting and all this stuff. >> The sculpting and stuff makes sense. Like we said earlier in the episode, like, you know, when you're just getting started, get strong. At some point, you do get strong. Then you the the risk versus reward is not so great. Now you can back off and try different things. But for the first few years, >> you want to get strong. The other one is is train to failure. I thought you had to train to failure all the time. I thought that's how you got stronger and you built muscle. >> You know who never train almost never trains to failure? Strength athletes. Almost never. Power lifter set them back. They don't because failure training uh it produces worse results. It only fries your body. Really what it does is it it it results in >> uh more difficulty uh with adaptation because the recovery strength athletes are very consistent with not training to failure. They train to failure when they compete. That's when they're maxing themselves out. And so good strength training program won't tell you to lift to failure. It doesn't. It tells you to train with an intensity but not to failure. So, and then of course, you know, we mentioned some of the exercises, but you want to do the right exercises. Getting really strong at some exercises uh doesn't give you nearly as much bang for your buck uh as getting strong at at at other exercises. So, a good example is I could quadruple my strength in a leg extension and a leg curl. That's great. I'm a lot stronger. That's great. There's nothing wrong with that. But if I cut quadruple my strength in a barbell squat, I have just blown away what the leg extension and leg curl did for my hamstrings and my my quad. >> The potential on the leg extension is very slim in comparison. >> It's it I'm going to build more muscle. I'm going to have way more carryover strength, way more uh positive effects on my hormones. Uh you know, it's just way better. This is true for things like the deadlift and the bench press and the overhead press and rows. Uh if you get really strong, do it with the lifts that give you the most bang for your buck. Yeah. Makes it makes a a huge difference. Um and then here's another one. Uh schedule D losses. So D loads are weeks where you're training at a lower intensity. >> Um now you have to schedule them because you won't allow yourself to do it >> when you need to. >> You'll get too hyped because you'll be hitting new new numbers and then trying to run it back. can, you know, if you can discipline yourself to do that and allow your body that time to recover, you're going to set yourself up for not hitting that plateau. >> This is one of the hardest things to do even later on in my career because it's so hard. It's so hard after you just hit like a new PR and a lift. >> It's exciting, you know, >> and there's a party that goes and and it's so funny, too, because it's because you're doing all the right things, right? You're you're eating properly, you're sleeping, you're doing all the things, you got good programming, the PR comes on, and then you can't help yourself. Go, I wonder what next week would look like. >> [laughter] >> I wonder what next week. >> That's what you need to do. >> Just five more. That's when that D low needs to get hit is like you just hit it. You just saw a new number, but it's so damn tempting and it takes so much discipline uh to back off. You know, that's this is where like having a coach or having a program that tells you what to do and you trust the process >> comes in really because I I know the science. I know what I'm supposed to do and I still have a hard time with it. It helps to have something that says, "Okay, this is what I'm supposed to do." The studies on de losses are are fascinating. They'll take groups of of of athletes and they'll train them and one they'll inject de loss every six weeks or whatever. The other group keeps training. The de lo athletes are stronger. Yep. >> By the end of it. Uh >> well, I mean that study that we talked about that's relatively new was one of the most fascinating studies we've ever shared which was the one where they compared the the three groups or whatever. The group that nobody took no days or no days off and no weeks off. in the group that took every fourth week completely off which means like in three months time you took almost a month off. You took three weeks off three weeks off which is crazy. That's a lot of time off in a short study. >> Yeah. >> So >> and they bu and they were they were equal at the end and they took a whole week off. They didn't do a dload load. A de lo is like I go to the gym I practice the lifts at much lower weight low intensity. >> They literally did nothing for a week and they came out the same. >> That blew me away. That study was fascinating and like such a reminder of like you don't we don't have to do as crazy amount as we think we have to do and still get in fact you arguably get better results. >> That's right. All right. Let's talk about some of these metrics. What what are the metrics? What's considered decent, good, great, and advanced. Okay. And for people listening right now, if you get between if you get between decent and good, you're doing great. You're doing really good when it comes to like life quality, mobility, not being frail, like you're there. Great. advanced, that's when you're like pushing it and you're really a fanatic. Okay? But for everybody listening, you between decent and good, you don't have to worry about frailty. You got the strength, you're good, everything's going great. So these are nice targets. They're realistic for most people so long as you don't have any injuries or anything like that. So let's talk about those for a second. So for for men, we're going to use bench press, squat, and deadlift. Those are the three power lifts, and they do kind of cover the whole body. And it's not perfect. There's not much laterally going on. We're not jumping or running, but what we're looking at is posterior chain. We're looking at squatting. Uh we're looking at, you know, pressing. So, you're getting the anterior chain. So, you're getting kind of the whole body with all three lifts. >> So, for men, decent with the bench press is between 75 and one uh and one times your body weight. So, if you could bench press your body weight, >> you're doing pretty good. Yeah. >> Uh or you're doing decent. Good. Now, you're about 1.25 times your body weight. Great. One and a half times your body weight. advanced. Now you're two times your body weight. So you can bench press twice your body weight. You're really strong. Okay. That's advanced. That's like really really advanced. I don't I don't think I've ever done that. I think Justin's the only one of you. >> Yeah, I might have done that once. >> That's done that before. [laughter] I've never done that before. Weighs a lot. >> Yeah. >> I just Now it's >> When I was 240, I would have been crazy. [laughter] No, >> he's b 600 lb. That's a lot. >> Shut up. I'm not that fat. >> All right. Squat 1.25 times your body weight is decent. Good is 1.5 times your body weight. Great. About two times your body weight, advanced, 2.5 times your body weight. Deadlift, one and a half times your body weight is decent. Two times your body weight is good. Great. Two and a half times your body weight. Advanced, three times uh your body weight. Again, advanced is like your competitive everybody. So, when you hear that, just know that's like competitive level. Your top tier for women. Uh bench press decent is about half your body weight. Good is about 75 uh times body weight. Great one times your body weight. Advanced 1.25 25 or one and a half times uh body weight. Squat uh about 75 to 1% uh one times your body weight. Good. 1.25 times your body weight. Great. One and a half times your body weight. Advanced 1.75 to two times your body weight. Deadlift very similar one time to 1.25 uh times your body weight. Good is 1.5. Great 1.75 to two times your body weight. Advanced about 2.25 to two and a half times your body weight. So now you have the numbers >> little higher. And like I said, if you're listening right now, aim for decent to good. >> I was going to say that's I mean good is a good goal. I mean those and they're achievable for most >> I'm good on most of that stuff. Those are like I mean that's years of lifting just to be a good >> that's that's a good target. My point is if you get to good, >> you probably don't need to worry so much about chasing strength anymore. Unless you want to get really like like [clears throat] advanced or you >> that's my that was my point of that video that I made is that like I've reached good in those lifts. And so at that point you're like reaching advanced at the post 40 years old in those lifts. >> No, now you're talking about high risk of of injury and you're >> I'm reaping the the real major benefits that all the studies point to when it comes to bone density and muscle muscle loss or muscle preservation and longevity. Like you're checking that box totally. you're if you're maintaining or near the good and you're post 40 like yeah you're kicking that's a good goal I would say for clients is to to train towards that >> and now we have uh we we have a lot of strength training programs but the two two of the best ones we have for strength are maps anabolic and maps powerlift >> maps anabolic uh is where you would start you would start there and then after completing that you go to maps powerlift maps powerlift is much more specific with the programming but both both of those, you're going to get strong the whole time. You're looking at six months of strength gains, six months of hitting PRs, especially in things like the bench press, uh, the squat, and the deadlift. >> These two complent each show each other so well. And when we have people that run these back to back like this, it's like the PRC. >> The numbers we we see are crazy. >> It's awesome. And what we're doing right now is you buy one get one free. So, if you bought Maps Anabolic, you get MAPS powerlift for free or vice versa. We have other MAPS programs in this promotion, by the way. So, if you're listening and you you want to look at some other ones, if you go to mapsboggo.com, uh on that you have all the we have our top 10 most popular mass program. Buy any one of those, get any other one for free. But if you're looking for maximal strength gains in a six-month period of time, the combo and the order is MAPSolic to maps powerlift. And again, the place you get that is maps bogo.com. You can also find us on Instagram. Uh it's mind pump media. We'll see you there. All right. I know you like that episode. If you did, check this one out. How strong should you be? Ever wonder if you're actually strong or at least compared to people like yourself? Today's episode, we're going to talk about that and we're going to help you determine how strong you should be and also talk about the steps to getting [music] strong as fast as possible. In fact, we're going to talk about the fastest way to get bigger and stronger all at the same time. I know you say Adam look at night. >> I Yes, it does actually. And I know that you wrote a really complex episode here, but I think Justin's metric has been the