Okay. So I'm going to use that to monitor the chat. I've got preloaded questions so we can. Right away with a brand new rugby muscle podcast, our live Q and a edition for March. The plan is now to go forward with a live Q and a for every single month. At the end of the month for the last Thursday or Friday at the end of each month, I've got my camomile tea, even though it says coffee on the front, I've got my sparkling water here. Lisbon. And we've also got questions, preloaded. So we are ready to go again. If you ask questions in the comments below, or if you join us live and you ask questions, those will get priority. Um, and they will definitely be answered either in the comments or on the video itself on next, on the next video, if we can get into depth. And that's the idea of these live Q and A's. We want to give you a bit more depth because it's, you know, you, everyone has their own questions or there are specific problems and it's difficult to run through specific answers about coaching and, and giving someone an actual recommendation and having them move forward with those recommendations and then seeing how things go. But it's also given it's also difficult to give a, any. Black and white answer. And, and it's I say it's difficult. It's bloody impossible to do so because you just don't have the context. So what we can do with these live Q and A's is run through the different contexts that are there. Um, give you lots of options. You go try that out. If it works out brilliant. Fantastic. If it doesn't, you can try some of the other options or you can come back with your next problem. And the idea is that we build and we build and we build we've already got a huge backlog of live Q and A's on this channel and on the podcast. So subscribe, if you haven't already and go check those out and then without further ado, let's get into the questions. So Renato, lacquer. Uh, Noriega. I don't know if this, uh, that name already, but Renato. He says how to recover from a very demanding rugby game and when to start training rugby or gym. So how's it recovering from? And my beginning time, you, you don't recover your body recovers on its own. You can kind of support those processes, but the best way of supporting those processes is by. I'm doing too much, right? If you, if you've got processes whereby the body is damaged and the muscles are bruised, and then you go and overly fatigue, those muscles again, there, they've got more to recover from. It's not that they're not recovering from the bruising. It's that they've got to recover from the bruising. And now they've got to recover from the extra strain that you've put them under. So you've got to be aware of what recovery truly is. The next point I would say is it's going to be a cheap plug. Rugby muscle. We have just launched a brand new evolution in the season guide, and that goes through the exact steps of what to do post game, because it is an in season guide. It's got a program in there that can go from six days to three or even two days of training a week. And it can have, you actually really make great games during the season, which is a difficult thing to do because of this fact where we have a very demanding rugby game and we've got to still try and train. I would absolutely recommend checking that out. I'll put the link in the description below. It's not going to be right now because we're live, but I'll put it in after the fact. Or you can just go to rugby-muscle.com and find it through the products link there. Um, but I'll give you a, a bit of a hint as to what the, uh, evolution in season guide will give you, or we'll, we'll tell you to do it. We'll Mo we'll tell you to train the day after the game. And I know that. That's going to piss off a lot of people, not many people want to be training on a Sunday after a tough game on Saturday. And I get that like, and when I tell you what you're supposed to do, you're probably not, you probably even less inclined to go and train, but what can be massively effective the day after a game is just something real low in low intensity cardio. I just put it like that. Okay. That means. Yeah, you've got so many options, but if you can do some zone to what for 30 to 60 minutes that they, after a game, your beginning, your recovery processes, you're also getting ahead of the curve with your conditioning work. So you don't need to do more conditioning, work down the line. If your, you know, if you take the day off after a game, you know, this is something I've very much changed. My mind, Reese, uh, not relatively recently, but I have to align with it somewhat recently. I think I'm a big believer in this now, like if you play a game and then you go out and do some aerobic work, that means that you can take any, uh, a break during the, the, the training week. Um, and be okay with that. Right. Because you gotta remember that you'll yes, you'll get, and being up from your rugby game on the Saturday, but you're also getting beaten up from. Your, your training on the Tuesday you're training potentially on the Thursday. And of course, if you're really trying to push the weights, like you're not necessarily getting beaten up as in like you, you can't walk, but you will feel the effects of, uh, you know, three or so Wayne weight training sessions during the week. So if you can offset some of that work by getting ahead of the curve of your aerobic conditioning work, you can then, uh, Be really prepared to, to then go into the week and have a week of a day off during that week. The other thing is that then you you'll actually already recovering because you're getting that blood flow for out the body, um, and, and enhance potentially enhancing that recovery process, potentially even keeping your muscles nice and loose for. The Monday training session, which can be one of your most intense transactions. I usually like to do it Tuesday, because then it starts to slack bang as far away from your Saturday as possible, giving you room to, to have a break on either side. Um, but because you've, you've done that aerobic work, you're, you're more prepared for that work. Whereas if you just to take some Sunday off often, what you'll find is your. You know, you'll wake up on Monday and you'll still be kind of sore. And in that Monday session, even though it's still building towards the Tuesday boons, it's the rest of the week building, it has to be more high intensity. You just start flat. Whereas if you've already got some work done the day after a game, that absolutely can help you so hope that helps. It doesn't necessarily have to be a long run because potentially running might not be the best idea. It could be just elliptical. It could be bike, it could be running. Swimming as difficult to keep his own too, particularly for heavier guys. Cause we, we sink, right? And then heart rate gets too high, but look into it, those sorts of ideas, you can also do weights. Um, but that's the best way to recover. Um, and I went to start like, you should just get going and you can alter the volume depending on how be up you are. You should still be able to push weight. You know, one or two sets is still very much capable for everyone. A lot of these questions are, you know, real deep and nuanced. And there aren't stirred within the, uh, evolution in season guide. We've got a question on the live feed from Finn. It says, how do you mentally prepare for training or games? Um, I think this is a difficult one. Um, and she is something that I've discussed, uh, recorded yesterday. We've done cultural. Who's a coach, the rugby coach. But he says one of the biggest things is for players to really take accountability of what they want out of the session. So, um, for games, like it's not necessarily, you shouldn't worry too much about what the year, depending on your level, you're going to understand what the opposition are going to try to do, but you don't necessarily have to worry about what they're trying to do. Does that make sense? You, your understanding of what you're preparing for, but really you're playing rugby. For you to express yourself. And if you express yourself really well, you're going to play your best rugby and therefore you're going to really enjoy it. So I think it's just about there, there is an element of visualization. What are you going to do really well, um, and picture your moments when they come and how you would like to take them. But other than that, just, just relax. I think, especially the day of a game. I like to, for the most part, take my mind off and get my athletes. Take their mind off of the game. You don't necessarily want to, you know, if you've got a 2:00 PM kickoff, you don't want to spend that whole day really stressing and overworking yourself because then you'll just be knackered by the time the game even rolls around. You want to, um, go into the game. Nice and relax. And you do that by not stressing about the games that come, you can try a tactics like minimalizing it. Like no one really cares at the end of the day. Like even the top level time moves on and no one really cares, but I would suggest really thinking about what you want to do in the game or the positive actions that you can take and how you're going to do those. Same thing for training, right? Except for training rather than say, oh, all these positive things I'm really gonna nail you've also, you can also take into account like new learnings that you want to take away. Something that you're not very good at that, you know, if you've got a good coach, you're playing lots of games, you'll, you'll still have chance and opportunities to work on your weaknesses and make mistakes and be okay with making those misses. Um, I think that's, that's, uh, maybe if you listen to a lot more rubbing muscle from the last few months and probably for the rest of this year, this is something that I'm really thinking that is important. That rugby players don't understand this. If you're going to improve as a rugby player, it's not just strength and conditioning is great, right? Because we can always keep improving. And that's why I'm here for. But skill work. Like you still need to fail to get better at schoolwork. You can't just go in and already be the best passer. Uh, or if you're someone that isn't very good at tackling you, can't just go, alright, now I'm going to be a good tackler and I just do it. No, you've got to put it in the work. You're going to miss a bunch of tackles before you become a really good tackler and that's okay, because you're now putting yourself in a position to make those tackles and you're figuring out why you missed them. You're problem-solving and you're getting better. Next question. Let me take a little fizzy water. Once again, if you're watching on the live feed, thumbs up, and if you have any questions again, put them in the comments below. We have Ignacio who says, can you improve your rugby? Just doing full cleans, power jokes, squats, and deadlifts Saluda. NASA. No, you can't improve your up. You're just doing that stuff. You will improve your, your cleans, your power jokes, your squats and your deadlift, but you're not going to improve as a rugby player because you're not playing rugby. You need to play rugby to improve as a rubber plan. I know that's a answer, but like, I understand the intent behind the question and sure. Keeping things simple is great. And absolutely you could do those movements like that. They're solid movements and they're solid things that would improve you as an explosive athlete and as a rubber plan. But like what you think is like, why not add in rows? Why not add in horizontal pushing and a hard, yeah. Horizontal pulling, horizontal pushing, um, why not add in loads of stuff, right? Why not add some sprints in it? Why not add some conditioning? It, see the problem with this type of question is. This is one of those questions while you've got a program or an exercise or whatever on necessarily restriction that you want to put on your training, and then you want to justify that restriction for being okay. Right. It's like saying how I count. What's the best way to play rugby without eating carbs, no eat carbs, right? Um, like it's, it's like, you know, it's fine if you're restricting yourself for that choice, but, but why, why make that choice? Why, why pigeon hole yourself into only having to do full cleans, power jokes, squats, and deadlifts? It doesn't make sense, I guess. Buildings, right. Like, I love building analogies. You could build a 10 story tower with just a couple of blokes that lay bricks. Right. And obviously it will be equipment that they need, but those blokes, you know, they could just work a lot over time and eventually they'll build up attends 10 story tower. We've just laying the bricks. Sure there are much better ways to do it. And eventually you're gonna be limited by your safely safety and you're going to run into issues, but you could do it. You could also like make a tiny garden shed using a crane and cement or whatever you use to make, uh, like giant 10 story towels. You could do the same thing and apply it and try and make a little garden shed. But once again, I was going to be an efficient. And it's possible, but it's inefficient. And eventually you're going to run into issues and you've picked because you just pigeonhole yourself into using XYZ equipment or XYZ movement sets like you've made your life so much more difficult. Now, if you have no choice at all, you've got to only, you know, you, your, someone has got a construction crew and they've said, oh, I'll pay you a million dollars. And you're going to make this garden shed. You can do it, but. Yeah. There's, there's much better ways to do it. Like if you have a barbell, then you can row. And if you like, cause I'm assuming this question is Ignacio because you've got a barbell and white, so figuring out what you can do. Well, you can do Baba roads. You can do presses, you can lunge, you can single Lego up is really, really important. So lunges, split, squats, that sort of stuff. You've got a body on you, so you can sprint, you can do. Lots of conditioning work. I mean, I think if you're someone that's asking this question about, uh, exercise selection, and thinking about the big compound lifts, you probably already pretty good at the big compound lifts, but you might not be good, uh, or as good as you could be in, uh, to really like level up your rugby game by being really well conditioned by doing like lots of aerobic work, as I've alluded to earlier, lots of different movement work like that stuff could have a lot more dividends. Adding an extra 10, even 20 pounds or 20 kilos, even to your power, to your power clean or to your full clean, that might have a little bit of a difference, but, but really getting yourself conditioned. If you're already pretty strong, could actually have a much bigger difference. So like, yes, you can, um, you can do full cleans and you can do power jokes and you can do all that stuff, but you don't have to limit to that stuff. Obviously you have to limit your training to your schedule. And you want to do that, right? And you want to make sure that you, you're not over stretching yourself, but limiting yourself on your exercise. Selection is not the way to go limit yourself on the total sets that you want to do, and then figure out what exactly what it is that you want to improve. But I mean, I understand the question and I'm sorry if I racked on you a little bit, that that's, that's the point though, right? It's like, it's a pigeonhole question that we don't need to answer it. The answer is no, because you need to say rugby if you're playing rugby then yes. But if you're already really good at all that. And then there may be conditioning doing, not doing any of that stuff. And just running could have, you could become a much better rugby player, but I don't know. Next question. Let me see if we've got another one. No worries, Finn. Uh, thank you for joining us live. Um, staying on track whilst on vacation. That's not really a question, but I get a John. You want help? So if you want to stay on track, when you're on vacation. With your training with your nutrition. Like, I guess the overall general rule of thumb that I use is, uh, don't play catch up, right? Find your minimums, the minimum amount that you can do to basically retain your stuff like, and not get huge and not give yourself so much work to do post vacation and go with that. Right. Plan ahead is going to be key both of your expectations in terms of. If you're constantly going to the buffet, maybe then you're not going to have to worry about or whatever it is your expectations could be. Maybe if you're going on a, you know, an island retreat where there's no gyms then saying that you're going to do heavyweight sessions is just not realistic. So let go of some expectations as well. But then also in terms of like planning ahead in terms of like, what your. What you do need to do and how you need to fit that in, you know, just one morning plan for every four or five days where you actually get a session and it could make a huge difference. And if you don't plan it, it won't happen. Particularly if you're on vacation, but in general in life, if you don't plan stuff, it won't happen. If you have a coach, John, you have a coach. I know who he is. It's me. So. Um, explain that ahead of time, right? Cause we can plan training around your vacations. And that's usually what, one of the things I really do like to do is I like to, um, figure out weeks where life will probably de-load you vacations. Obviously one of the biggest ones where, you know, that's going to be a real good time to de stress and we'll work on training slowly, increasing the intensity and all the. To the point where we really push in at one week before vacation, and then you just bugger off and you enjoy your vacation and not only do you then de-load and actually recover. And hopefully. Potentially even better, but you also get to enjoy your vacation completely. Guilt-free like not thinking, oh crap, I should be doing some runs or should be doing some heavy lift today. No, you want to enjoy your vacation and you want to use it for that de-stressing component that you get from it. So, John, you could also, you know, like we'll plan that and we'll talk in a telegram, which I, as soon as I finish this live, I'm going to shoot you a message and we're going to come up with a game. Um, and I'll give you some extra goals, but the basic principle here is you're not going to make, you know, it's not the tons of progress that you make on vacation. That's going to make a difference, a ton of it's tons of progress that you make away from your vacation. That aren't then subsequently messed up by one or two weeks of just bingeing and being a slob you're right. That, that can really derail. So John I'll message you, but we're going to be talking about, uh, just some, some level of mill control and then some level of minimal effective conditioner work. Monte says a sallow. There's the Argentina. Ah, perfect. Um, that was Portuguese. I'm not a Monte. I'm not going to be able to talk to you in Spanish. I'm just wrapping my head around Portuguese and that will really confuse me. Uh, But thank you for joining live. Make sure you hit thumbs up. If you have any questions, put them in Google translate and then put them in the comments. Uh, Phil says, can you do a weighted squat jumps video, or any other video for explosiveness and driving? I'm trying to work on my explosiveness and driving power. Since I tend to get driven backwards, I don't have a sled or anything. Just a conventional weight room. Okay. So first question I would ask for that is why specific spot jumps like squat jumps can work, but if you're getting driven backwards, like that sort of power where we're talking about like scrum specific stuff or Ruxpin specific stuff, that's like, that is a lot more. Um, strength, biased power, right? So you've got, you know, uh, power is basically on a what's the word I've completely spaced on the word. It is on a, I dunno, we're just going to say sliding scale a spectrum. That's the bloody word power is on the spectrum, right? Where you've got strength on one side and you've got speed on the other and everything in the middle. Isn't quite strength and it isn't quite split. But it's Powell. Right? So wait, so we can just take away the squat jumps for an example, right? So you could do weights, squat jumps with just the bar and you would jump, or you could do weight squat jumps down and say, your body is the weight that still weighted squat jumps. Right. And you would jump. Then you could put 60 kilos on the bar. You're going to jump slower because you've got 60 kilos. It's still power, but it's more strength by it. Right. Um, then you've got, you know, and then you put a hundred kilos on the bar and all of a sudden you can't even really jump, but you're, you know, it's, you're still not really working your max strength, the pushing element of rugby and where you're you're, you know, you're focusing on like driving really hard, um, whether it rucks or in malls or in scrums, that's a lot more strength. If anything, it's, it's almost solely strength. So I think for you feel, we would look at. Boyfriends of this spectrum really bias in the strength. So what you'll have heavy, can you get in your heavy work, getting your heavy squats work strength, um, and then when you're working power, like what the speed element of it. So light, lighter jumps just jumps body weight, just learn to really move efficiently, learn to sprint world, learn to use one leg and projecting different directions. Then you've got the best of both and that middle stuff will then come as a result of this. Yes, you can work on that middle stuff as well outside. But if you've got these two to develop particularly strength, you've got a lot of strength to develop. Go ahead and develop that. But it's a good, because if you're getting driven backwards, that's not power that's, that's someone pushing you and you're, you're pushing them back with strength, not with power. Um, so that's kind of how I would say if you, you know, you can spend time working on squat jumps, but it's kind of very specific and actually we've got squat jumps. As part of the, one of the sessions in the evolution in season guide. So I feel if you're in season, I would check that out because there's a video linked on how to do squat jumps in that the other thing was squat jumps is people tend to, particularly for talking about weighted like a barbell squat jump. The worst thing people do with those is go too heavy. Like that's just a lot of load through your spine when you learn. You D you don't want to do that, just that can crush people. So keep it light, keep it explosive. If you've just got a bar and conventional weight room, like power cleans, can't work, power snatches can work even better. I would do squats and power snatches. In fact. Yeah. So I've come to that answer just by rambling. Cool. All right. You honor, five golfer. Sorry. If I got, sorry. If that's, that is a, I'm pretty sure that's a very Polynesian name that, um, um, if you, if you can, if you can comment below once we've watched this video and spell it phonetically for me, that would help a lot, but he says thoughts on carb loading the day before a game body comp effects in the long-term question? Well, that's, uh, that's uh, that second part is key, right? And actually it relates to the first part cause both right, your performance, the effectiveness of a carb load the day before a game and the body composition effects in the long-term are both effected by your overrule weekly, monthly, like continual calorie intake and carbohydrate intake. If you're eating, if you're, if you're having no carbs during the. And then you bump it up to 600 grams is what I usually recommend for a hundred kilos athletes. So, uh, divide that up by however much you want, uh, whatever your body weight is. Um, if you, if you have that much carbs the day before a game, you're going to feel that effect. And you're probably going to feel pretty good. As long as you didn't eat all of that 600 carbs in one sitting, there's lots of different ways I can go with it. So basically the main, bigger picture thing here is, it depends on your overall calorie intake. If you're already maintaining, if, if not slightly gaining weight and you're eating an excess of calories, it's going to have a minimal effect. You can put it in that because it's going to, uh, you know, just for the men who benefit. So you're not questioning whether you've eaten enough on the game. Um, you know, you could say, if you're already on 400, you could bump that up to 600. It probably unnecessary. Right. But you could, you could absolutely do that. Um, but, and it's probably going to have a minimal effect both on your performance and on your weight gain, because that's now a less significant amount that you've tapped on the top. Whereas if you on really low calories, low carbs, low, and. And then you put in a load of carbs the day before a game that can have quite a big effect, both on your performance, because you know, you're on the fed and then you're going into a nice fed state and you're feeling good. And it's not that, that fence that makes you feel amazing. It's just that being underfed and playing a game sucks. So you want to make sure that you're fully fed and you're, you're fully, uh, carbohydrate loaded, which means that your liver and all of your muscles are, uh, saturated with carbs. Steve's is way to explain it. Ready to go, right? So you can do that. And actually the day before is much better than what I do see. Some people do, which is up to day off because you're giving yourself time to digest that. Um, and therefore it can help. But the overall thing is where are your total calories at? Right. And it's probably not worth like, say if, if for one example we have a hundred calories or a hundred grams of carbs every day, Monday to Thursday. And then on Friday we bumped that up to 60. Like it might be better off just operating the collar up into carbs throughout the week, and then only go, so maybe you do 200 throughout the week and then you'd go up to 400 on the Friday. Something like that. That's just a, a random ballpark, um, pluck numbers out of my ass, sort of an, an answer there, but you get the point, right? Your weekly intake is going to be more important to how you feel. And that's something that the more I do this more, I really learn. It's like, yes, bumping up the carbs a little bit. But what you'll find is because your activity is lower on the Friday genuinely, and before a game, your activity is low. You, you, you keep those Khobar dates that you would have been like Monday to Thursday. If you've got a busy train schedule anyway, but overall smash, the cops are out of the week. Don't worry about it too much. If people are keen, I can, I can definitely go on this even more and give a bit more of a breakdown on carbs before and around a game, the Kota asks, how would you change your conditioning work to get ready for sevens? Good question. I guess in general. Like it doesn't change as much as what you would think of or why would even have thought a few years back? Um, I think you still need to be really, really, really, really aerobically fit to do sevens because the game is not just played. People say, you know, it just happens. It's it's played over seven or 14 minutes. It's not, it's played over a full day, right? Like if you're knackered by the end of the day, that's the most important time to have energy. If you've got a weak aerobics. That's going to happen, where if you've got seven, seven minutes a weekend, even once, right? The better your aerobic system is the better you can last, not just in one game, because even the strongest anaerobic systems are not lasting for 14, 15 minutes or even seven minutes. Right. Even that right. We're not thinking about during the game. We're thinking about drawing the longer time. So aerobically working your aerobic system, it's still huge for rugby sevens fitness. But then also in general, I mean, I know. So the other end of the spectrum, right? We've got speed. We want to be really fast, even more so again for sevens, because of the open spaces, you've you, you're not, you know, there's less of a minimum, sorry. There's more of a minimum requirement. You have to be. X amount fast just to be, you know, doing your job and, and someone that might've stood out on a fifteens pitch because they were fast is now less exp or is, is now more exposed for a potentially not being as fast, or if you've got someone that wants to use their speed, like it's more important in a game of seven. You know, w then we're talking about speed. We're not just talking about the actual, um, like the physical ability to run fast. We're also talking about you're at a lactic capacity and you're a lactic power. Your ability to produce that force repeatedly, um, for, you know, less than, I guess, seven seconds would be like the maximum output. So you would do, um, like that high intensity high, high, intense each. Would be, uh, something that you would have to try and implement, but that's something that you would have to implement for fifteens as well. So something that would change probably be a bit, a little bit more emphasis on that high intensity, because, um, is that important, but then again, right. And this is something that I'll come back to quite a bit is when you're just doing your rubbish. Like how many of these systems already been hit, right? Maybe. And this is where I would have argued to spend more time in the middle. Right. So you would do, this would be the only time I would recommend doing things like 30 seconds on 30 seconds off like balls to the wall, as hard as you can go. Cause that you do find yourself in those situations in sentence. But if you're training three times, Okay. I think we're back where it was that. So your, you burn yourself into the ground. If you, if you're just doing the high, high, high intensity stuff. So not high, high intensity, the high intensity stuff, the lots of, um, the sprints, the intense work. You, if you're already doing that in seven straining and sevens matches and sevens, tournament's a few times a week. You can't use your off days to work on that. Likewise, you can't do use your off days to work on the sprint stuff. So I would do, I would try and stack and, uh, and tack on some speed and power walk or even some, a lactic work. So that's, you could fray lactic where you're looking at five to seven seconds. Oh, walk in as hard as you can followed by either a minute or so. Rescue for power. And then, uh, 20 seconds also, no 10 seconds, uh, uh, rest for. Uh, capacity both times you would do sets of say six, or maybe you do two rounds of that. Something like that would be fantastic to work on your electric capacity and electric power. So the power is the longer rest where you're really trying to exert as much force as you can. The capacity is you're trying to keep up. Okay. And you were only doing it six times, uh, 10 or so seconds on 10 or so. Seconds off comes really tough, but you, you can absolutely. I'll say 10 seconds off on, I mean, five to seven seconds on. Um, and then on top of that, so then we're looking at aerobic work once again, I'm on your off days because you're being so intense. It's probably a very good idea to do. Aerobic work to help you recover. But also that condition I've already talked about. It's super important. I can't like this is the thing that I will go on about the most, and that is be conditioned work on your aerobic ability. Well, on your Robic capacity, be a strong aerobic athlete and you will compete and you will play your best and give yourself to the best ability to play, to train. I believe that brings us to the end. Dean says the carnival diet science says is our species appropriate diet? No, it doesn't. That's not what the science says. That's what one particular scientist that you've decided to argue says, but that's just not, not the case. I'm not, not like I don't hate me. I'm a vegetarian, but if you want to eat meat, that's fine. But that's not, it's not the answer. There is no diet. That's the answer, unless you're talking about like ethics and stuff and then, but then even then there's no dive. That's the answer because what your ethics are your own debate. So I'll end on that. How about that 35 minutes and we're done. I've made it to the end. Thank you guys so much for watching. Give this video a thumbs up. If you haven't done already, what are you doing? Give us, it makes such a huge difference and it really does help out. If you have any questions about your rugby training. Uh, your nutrition for your rugby, any sort of fitness stuff, you can even ask wacky questions like Dean just did there about the kind of all diets saying it's, science-based put them in the comments below. I always enjoy reading the comments. I always enjoy responding to the comments and obviously the more interesting ones and the ones that I think justify either get answered on a future Q and a, or get their own future video. And the end of the day, this channel exists for you guys that are watching. If you're watching this video, you know, your questions are the ones that I want to answer, and that's how I grade content. That's how I create video. So ask any questions in the comments below, give it a thumbs up. If you're new, please hit subscribe. Hit that notification bell. Even if you're subscribed, hit, hit that little bit. Where is it that little bell down there hit it. It helps me out. I'll wait a couple seconds while you do that. Cool. You've done that already. All right. There are links to all of the programs, coaching, all that good stuff in the description below my battery's about to cut out. So I'll see you guys in the next one. All right. Hey, there's TJ, once again. Thank you for listening to that episode. I hope you enjoyed it. I'm just here. One more time. I know you thought you were rid of me, but, uh, I've got some pretty cool that I want to send your way. I've tried to condense all the most important things that you need to make progress. The training, the mindset, the nutrition, everything you hear in these podcasts and more presented in a. Two week program called Robbie muscle kickoff through kickoff you'll have access to two weeks of emails delivered directly to your inbox. So it's a video's education and interaction and access to tools, strategies, tactics previously reserved only. Paying clients to join. Simply click the link, the link in the description of this podcast, the one that says kickoff, or if you want to go old school and type it out, then crack on access@roby-muscle.com forward slash kickoff. All one word, she for listening to podcasts. So you guys next time. Yeah.