Weights and Plates Podcast - #79 - Barbell Burnout: Remembering Why We Do This

Episode Date: July 12, 2024

Burnout is a common complaint, whether it's from work, family, extracurricular activities, or all of the above. It happens in training too. Train long enough and you'll notice people in the community who were once avid lifters fall off the map. Some quit for good, or only sporadically train, others find different sports and activities to pursue, and those who remain tend to be lifers. Some people who quit barbell training cite burnout as the cause. For whatever reason, training no longer served their needs or fit into their life. Usually, burnout happens because there is a misalignment between lifestyle and goals, and lifters find themselves doing a lot of work they really don't want to do, in order to generate marginal gains that no longer seem to matter much. In short, the goals of the training no longer align with their values and desires.   Dr. Santana and Coach Trent discuss the ways burnout happens, how to realign priorities when it happens, and get back in touch with the reasons you wanted to train in the first place.   Weights & Plates is now on YouTube! https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf-   Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana   Trent Jones: @marmalade_cream Email: [e-mail]  

Welcome to the Weights and Plates podcast. I am Robert Santana. I am your host along with Trent Jones, my co-host. Yo, what's up? What's going on, man? Are you tweaking your elbow over there? I heard a yelp of pain earlier. Yeah, I got elbow bursitis that i've been dealing with for the last couple weeks and it's almost gone but you know i still got a little bit of a bubble there in that last little pocket that needs to settle down and pop it out yeah

can you do like those old uh like the what's the old solution for like assists you know you just like slam it with a book uh no idea no idea, man. I wish it was that simple. That's a Will Morris question. Well, you know, uh, I'm reminded that you are, uh, turning 40 soon. Yeah. My understanding is the, uh, that that's what starts to happen, my friend. Yeah, I guess, uh, you know, I'm no longer an adult now, but I'm a middle-aged adult. I guess I started at 35, though, you know? Masters. We like to say masters, right? I mean, I've been a master in Olympic weightlifting since I was 35. That's true. That's true. Yeah. I mean, have you ever realized at some point, like,

almost all professional athletes are younger than you now? Yeah, don't remind me i mean like you know i guess there's some sports where you know like okay golf right yeah fine but you know football uh ain't too many 35 year olds out there right much less 40 year olds tom brady's done so you know that old ass kicker that made it to 50 yeah i forgot what his name morton or whatever. Yeah. He's gone. So, uh, yeah, that means that, uh, just about everybody in the NFL is younger than you. Um, NBA probably, I would guess. I don't know. I don't know much about basketball. Probably. I mean, jumping and landing and producing high force outputs at a very

rapid rate, um, is not something that you can continue doing for very long, you know? Right, yeah. Have you seen Magic walking around? Yeah, that guy looks- He's torn up. He's trashed. Yeah, he's torn up.

Well, yeah, I don't know. It just dawned on me at some point that I was like, oh shit. Like, I guess this is a male thing, I think, where you're just in the back of your head, you're like, you know, I bet I could go. You know, like, I get it. I couldn't be a pro, right?

I couldn't, like, be a pro and play a whole season and all that kind of things. But I think every guy in the back of his head has some sort of, like, sense that, like, you know, I bet I could hang, like, in the right circumstances. You know, it's kind of funny. in the right circumstances. You know, it's kind of funny. And this is why they should test vertical jump at a young age so they can get it through these fuckers heads that, Hey,

you're just a shitty athlete, bro. You know, it's not going to happen. It's not going to happen. You can work hard and have fun and improve your own Delta, but your ceiling is much lower than the guys doing this for a living, you know?

Yeah. Well, but that doesn't sell, you know, uh, you can dunk a basketball programs. No. Or you could,

you know, you know, gain 50 pounds of muscle in six months or three months. You can take your 40 from, you know, a 5'2 to a 4'6. You know, you could be a size zero if you're a woman, you know? That's right. Yeah. It doesn't sell those programs very well. I'm sorry, people. There are, you know, limits that are very different for all of us, you know? And accepting those is important.

And, you know, the thing is, growing up, you pretty much know that if you're under six foot, you're probably not going to be competitive for basketball, you know. Right, right. You know, and that's acceptable. And then even if you're pretty good at it, you know, and you've been playing it, you know, if you don't make it to college basketball, you pretty much know that, you know, you're not at that caliber probably, you know. I wouldn't know, you know, I wasn't good at those types of sports. I was okay, you know, but not good enough to want to play or try out, you know. Right. you know, you just, I have a 24 inch vertical jump, so I'm slightly above average, you know, it's allowed me to make decent results in the weight room. Uh, you know, I swam decent times. I could play sports. I wasn't great at them. You know, I'm under six, I'm under six foot. So it's a long way up to dunk, you know? Uh, so that never happened. Uh, but I, you know, if I practice free

throws, I can make them reliably, but I just knew, I just knew. I'm like, I'm not going to be an awesome basketball player. And that's not me being self-deprecating or having low confidence or any of these other things. I'm not limited by hard work. I'm limited by my arm length, my leg length, my type 2 muscle fiber distribution, my VO2 max even, my connective tissues ability to handle jumping and landing. VO2 max even, you know, my connective tissues ability to, you know, handle jumping and landing. Like, there's lots of things that, you know, I was just born with that aren't favorable to those types of activities, you know? Yeah. And we used to celebrate freak athletes, you know, like Michael Jordan.

He was awesome. Nobody thought that you could replicate that, you know but somehow along the way this whole hard work is the only limiting factor in your life kind of dominated society you know in the 90s especially and uh everybody thinks if i just did that extra thing if i worked a little bit harder you know would have been elite and it's like no you would have been less average probably you know yeah? Yeah, right, exactly. That's not a knock. That's an observation of reality, you know? Right, right. Yeah, it's funny how basketball was the sport that, yeah, nobody, like, yeah, if you weren't tall and you didn't have long arms

and you couldn't jump like Spud Webb or whatever, then, yeah, it was just accepted that, yeah, I'm not gonna be good at basketball. But like at the same time, we would turn around and be like, yeah, but if I just like trained even harder, I could play college football. At least that was the way I know. I'm, I know I'm not alone in that thing. That's the way my high school brain thought. But no, I think there's just this conceit that all males, um, I think all males should have. I don't say that. I won't say that all males do have,

but I think there's this conceit that, you know, you're like, yeah, but I could compete in some way against these guys at the college level, maybe even pro level. Like, you know, I could get in like an offensive drive and do some damage. Of course, it's completely untrue.

Like I would get absolutely destroyed in any of those sports, any professional sport you want to pick. Of course, it's completely untrue. Like I would get absolutely destroyed in any of those sports, any professional sport you want to pick, of course, but there's this like thing in the back of the male brain that just believes. But then at some point you get old enough and you realize it dawns on you like, oh, shit, I'm older than all those guys now. Well, you know, they say when people behave crazy, there's, you know, a few different reasons for it. And one of them is bad information, you know. Yeah. And that was me. I just had bad information, you know, especially in fitness.

You know, the information was that hard work was the only limiting factor, you know. Right. Genetics were glossed over. Steroids were glossed over. And, you know, that applies to a lot of things, you know. Remember Back to the Future? If you put your mind to it, you can accomplish anything, you know? You know, that's kind of a broad oversimplification of, you know, if you work harder, you can move the delta, you know, for some things more than others.

And, you know, hard work is always a limiting factor to everything you do. You know, you can be really awesome at something but not be, you know, at the top of that. You know, like there are a lot of shitty basketball players who have 40-inch vertical jumps, but they're on the NBA getting, you know, million-dollar contracts and just warming the bench or not winning, you know, or performing poorly compared to other freak athletes,

you know, but now you're at the point where it's the top, you know, 1% versus the top 1%. And yeah, hard work starts to matter more there, but, you know, you're not going top 1%. And yeah, hard work starts to matter more there. But, you know, you're not going to take someone who's built to produce average results and produce elite results, you know, or somebody below average to produce above average results, you know.

Maybe, you know, maybe sometimes that happens, you know, but elite, like you're born that way, you know, and anybody who's been in a sport has seen the guy who intentionally slacks because he just doesn't give a fuck and he knows he's going to improve and year after year he gets better and he's barely working hard you know we've seen that you know there's yeah and that gets you through the high school level i can't speak to the college level i didn't play college sports but in the high school level you got puberty on your side and you got you know just the time effect you know they're getting taller they're getting older

and they're spending more time on the field or in my case in the water, right? And there's just an improvement that happens in spite of what they're doing, you know, and this could continue further down, you know, uh, we've certainly seen it in the weight room. We have guys that are pretty damn strong and have gotten there just completely fucking off, you know? Um, yeah. Yeah. And I knew guys were squatted over 500 fucking around in the gym, you know? Yeah. So it's, uh, so I think, I think, I think what, uh, what's interesting here is we're talking about this myth that certainly, you know, I, I wasn't around in the eighties and before, so I can't really say, but, um, but certainly, yeah, it was very prevalent in the nins about if you work hard

you can achieve anything anything you want to be you just have to work hard enough and you'll get there and it this myth that there's a that life is a meritocracy and it doesn't take much time in the in the adult world in the the real world quote-un, to realize that that's completely untrue. It's completely untrue. The world is not a meritocracy, right? You know, working harder does not make you, like I know a lot of guys that work super fucking hard, put in a lot of hours.

That'll make much money. You can look at guys that do construction and see that. Mm-hmm. Then there's other guys who do similar jobs, work a lot less hours, and they make a ton of money. There's guys who sit in an office and for all intents and purposes do basically nothing. You know, they shuffle papers and information from one point to another point

with no, like, tangible work product. And they pull down a couple hundred thousand dollars a year. And how do you get those jobs? You got to know the right people, got to be in the right place. You got to have the right name on your, you know, under the school name on your resume, whatever it is, you have, you have to have the right connections. And, um, that's relevant to what we wanted to talk about today. We wanted to talk about burnout. Burnout in training, of course, because that's what our show's about, but, you know, it's probably, we're talking about burnout in life in general, too, and I think that that's part of the reason why a lot of people say that they're burnt out or you know

have been burnt out for a while is if you grew up with this narrative that life is meritocracy and that if you just keep working harder like the reason you haven't achieved what you want is because you're not working hard enough you just got to work even harder you thought you were working hard no asshole work. Work harder. You know, David Goggins already, you know, he was up at three 30. When did you get up this morning? Right. There's all sorts of shit like that. Right. And losers do wake up after five though. I'm being a loser right now. Right. So, but you know, but, but that's the thing, right? There's, there's, this is a very popular, rhetoric. Coffee's for closers only.

Yeah, coffee's for closers. Do you want the Lincoln? The steak knife set? Cadillac. First prize, Cadillac El Dorado. Second prize, set of steak knives. Third prize is you're fired. You're fired.

Right. That's a great movie. Dude, what did he say? This is a good point. I love this movie. So we're talking about Glen Gary, Glen Ross. If you haven't seen it,

go rent it. It's got an A-list cast. And it's fantastic. All of them took pay cuts to make this movie. Anyways, there's a scene and they bring this guy down from corporate to yell

at the salesmen that are all underperforming, blah, blah, blah, right? And then you hear from both perspectives the salesmen are bitching, making excuses for why they're not

meeting the quotas they make. And then the management saying they're just not working hard enough. And they're all a bunch of fuck ups. Essentially, they bring this guy into basically shit all over them. And in his big, you know, his big rant, you know, some of the things we just cited right now that we just some of the things we just quoted right now came out of his mouth. But one of the things i remember is he's just like with the materials you have right now i can make fifteen thousand dollars tonight on tonight's sit you know and this was back in 1990 so like what 15 grand it's probably like 30 now or 40 at least yeah you know but um the point is like the assumption behind a statement like that you know I like being talked I like people

talking shit to me like that that's productive for me but I recognize it there's a small percentage of people that are receptive to that like rip says she's not exactly like that but rips a shit talker you know we've heard yeah podcast and you know I'm receptive to that style but I can't I learned early on I can't dish out that style to a lot of people you know but anyhow the assumption behind that or deconstruct that is that all of those guys are capable of what he's capable of and to an extent that's correct but to another extent that's incorrect you know it's the whole way you look at things right it varies from one person to the next uh style is going to vary from one person to the next. And some skills just don't connect with some personality. Some people should not be salesmen, just like some people should not

fix your car and some people should not do surgery. Some skills are more basic than others. I think a certain level of salesmanship is probably attainable for most people because it's a survival skill. So we could probably figure it out to the point where we can get by. But then you start getting into more complex skills like, you know, playing basketball at the elite level in the NBA or, you know, football, pick your sport, right, or heart surgery, you know. You're going to have fewer and fewer people capable of doing those things, you know. But the issue I see is that anytime anything goes wrong, it's always because you're not working hard enough.

Right. And I'm not going to – this is not a hall pass to slack off people. You need to work as hard as you possibly fucking can. And if you can't do that, then you need to stop doing the thing that you're doing because it's clearly not worth it to you. You also have an economy of effort, too. There's only so much effort you can put into so many things, and you you got to just let things roll off your plate in order to hone in on the things that legitimately matter to you and only you can decide that right you're gonna spend 20 years trying to get a 400 squat a 500 squat a 600 squat

and then in that 20 years you only actually work hard 30% of the time because of the other things are more important you know like you know so yeah I think that's that's what i wanted to hit on right is that i think the reason why well because a lot like look you know we don't need a study to tell us a lot of people claim burnout right now and they have for a long time right it's like i'm burned out a lot of people would say yes i feel burned out and i think the reason why is that we have this rhetoric right which at least you and i we grew up with like in sports, it was, you're not working hard enough. You just got to work harder and you'll get where you want to go. And then same thing

when you get the job, well, when you go to college, right? Uh, if you don't have the grades you want, you got to work harder. It's just all work. And then same thing. You didn't get the job you want, or you want a better job. You want to make more money. You just got to work harder. And, um, the, the thing is like all that energy that you're putting into it like where is it aimed and i think there's i think that for a lot of people their their job where they feel burned out is not in alignment with their values and their desires right the job is a means to an end um i think for the guy in glenn gary glenn ross i forget what his character's name is which actor baldwin they never say his name in the movie but he's credited as blake okay well so for

that guy i think the job is what he wants in life you know that job and i've met people like this and they tend to be in sales it's it, it's pretty accurate, but like money to them, like the amount of money they make, the amount of sales they do, it's a, it's a, it's a scorecard for them. And their goal in life is to win. They want to win. They want to beat everyone else. And money is a way of keeping score. I don't even know that they care about the money that much. It's just a proxy for, you know, it's a score on a board and they need to be the winners. Okay, fine. But I think a lot of people aren't like that. And, um, you know, it's a score on a board and they need to be the winners. Okay, fine. But I think a lot of people aren't like that. And, um, you know, but, but we have a, uh, a work culture in particular that, that, you know, treats everyone as if they're, you know, athletes

competing on a field, uh, trying to get to the highest level, right? Um, this is the way that corporate America is in, you know, most of the places that I've been in or seen. So, you know, that's the first thing that I wanted to say about burnout is I think that when there's a misalignment between your values and your desires, like what it is that you want, then you're going to get burned out on what you're doing. You're going to get burned out what what you're doing. You're going to get burned out what you're doing. So let's turn that to training now. I think that if you if you look at people who get into our world of strength training, and they get more than a couple years down the road, you start to see kind of a split, right? You see the people who are lifers, so to

speak, like you and I, right, that just keep doing it. Weers so to speak like you and i right that just keep doing it we love it and we you know we just keep training man we just keep climbing up that hill and you know the rock rolls down on us like sisyphus and we just push her back up and we're happy doing that and then you see people who some of whom get pretty damn strong and they completely drop off the planet i'm thinking of a guy in Wichita Falls that we both know who got pretty damn strong. And I don't think he's touched a barbell in years at this point. I think I know who you're talking about.

Yeah. And, you know, he's a nice guy. I've talked to him several times. But, yeah, it's kind of funny. This guy put in a lot of work to build a pretty impressive amount of strength for an average guy. And, you know, I think he squatted 405 for five, you know, was pulling in the 500s. Not a particularly large guy, you know, it's probably 5'10", 200 pounds. Hey, he's a 198er, right?

Yeah, yeah. And, yeah, and then he just, he's gone, right? I would guess, I would guess that at some point he got burned out in the training because being strong and pushing, like adding weight to the bar is something he actually really didn't want. It was out of alignment with what it is he wanted out of life. So let's dig into that a little bit. Do you see this with people? Do you see this with clients? Yes, I do see that quite a bit. And typically it's in people that have a subjective goal and that has nothing to do or has, that is indirectly related to getting stronger. Typically it's, I want to look better or I want to feel better, or I want this to stop hurting.

And part of the equation is you have to get stronger and getting stronger means lifting more weight, right? And sometimes they achieve a portion of that goal, usually in the looks category, they start to look a little bit better, but they're not at their end goal. And to get to their end goal, they have to lift so much more weight than they ever thought they'd want to lift. And it eventually gets out of alignment because they have to train like a more advanced, serious lifter. They have to train like a competitor just to get a mediocre result because they started out below average to begin with, you know? And that's, when I say below average, I'm not saying you suck. A lot of people take that average word sucking, you know? Right. Yeah. You know, again, again, that's that meritocracy kind of culture that we're talking about where it's like, yeah, you have to be the best to be worthwhile.

Look, I have busted— You can't be average. Average is bad. Yeah, and let's define what we mean here because average, we're talking subjectively. Like, if we were to take one of these people that we're thinking about and have them do a vertical jump test, it's going to be probably in the low 20s or lower in some cases, right? For men. Yeah, for men. They're not going to be that explosive, you know? And that's an objective, you know?

And then when you put that into a pool of a larger population, they're probably in the middle of the bell curve or slightly below, you know? So it's average or below. Usually when you're above average at something, your baseline is above average. That's something I've noticed. Or you get there very quickly. That's something I've noticed. And people that are really good at stuff see that.

And then we get guys that are older and they're like, oh, I was never an athlete. And it's like, no, you didn't compete in athletics. This linear progression tells us otherwise. Especially if they LP the power clean, you know? Yeah. You get 35-year-old guys that went into something else and never did sports for one reason or another. It's rare that this happens. Usually people fall into things they're good at, but for some reason you get these guys sometimes. They come in and they make phenomenal progress under the bar, but then they can also do the Olympic lifts and get those up as well, you know? And that tells you all you need to know. You got somebody who's athletic there. But my point is, when you're truly exceptional,

when you're elite at something, you get to an above average result pretty quick, or you start out with one. You know, we've seen these people, you know? They're not going to have a linear progression that ends with a 275 squat. They're going to have one that ends with the 475 squat. We've seen these people. They're in our circle, you know? I know a couple of guys that got over 500, and not all of them were big, heavy, super in our circle. I know a couple of guys that got over 500, and not all of them were big, super heavyweights. Some of them were. But even then, I get guys that are in that super heavyweight category, aka obese, whatever, like high 200 pounds, that finish their LP under 300 pounds. I got a guy right now who's over 300 pounds, and he struggles with squatting

over 300 pounds. The athleticism's not there? And there's other things. There's other factors there, certainly, but it's not like if he worked a little harder, he'd LP to 500, you know? That's just not true. I mean, if he worked a little harder, I think he'd LP probably into the mid to high threes. Actually, I've got him there before, you know, he got to the high threes, you know? But lifestyle gets in the way, and in order for him to maintain the high threes, he has to, you know, he got to the high threes, you know, but lifestyle gets in the way. And in order for him to maintain the high threes, he has to, you know, make sacrifices in his lifestyle to do that. In contrast, I know a guy who's in Army Special Forces, has a vertical jump in the high 30s, was a football player, and was very strong. And he runs, he was running pretty high mileage, it's about 1.20 miles, he claims he wasn't running 20 miles when I trained him. Okay. I don't remember, but he was still having to put

in a lot of miles. So he's doing a lot of running, which is counterproductive to this and which injures most people. As long as, get ready to get really depressed now, as long as he kept his squat under 500 pounds, he could squat volume all day long. So he would squat anywhere from four to 500 for sets of 10, you know, sets of 10 people and run miles and miles and miles. And I got him up to a 640 deadlift, which was a fake one RM because he was still squatting in the 400. He would not lower the volume on his squat because he had run and he's like, I got to run. So I got to keep squatting. I'm not going to squat singles. I'm not doing it. It's going it's gonna get me hurt and it's gonna fuck up my running so i got him a deadlift singles we ran it up to 640 i think with a proper peak he would have been at 675 but listen to what i said

forget these absolute numbers because there's people that are unathletic that are strong you know for various reasons but this guy no drugs by the way in case you're wondering he was drug free he just had he just had to maintain a squat in the 400s for sets of 10 by the way, in case you're wondering, he was drug-free. He just had to maintain a squat in the 400s for sets of 10, by the way. He just had to maintain that, and then he can run and not get hurt. If he squatted over 500, if he was doing 500 for five, the guy at one point before the military did 530 for five sets of five. And if he got over 500 on the squat, I think his hips would hurt, things would hurt, he couldn't run. So he's like, well, I think his hips would hurt. Things would hurt. He couldn't run.

So he's like, well, I'll just keep the squat in the 400s. That's a natural athlete right there. That is. And there's no hard work. I'll just keep it there. Yeah, there's no hard work there. When he was working hard at the squat, he squatted 530 for five sets of five. Probably had more in him, you know, but he didn't want to be a power lifter.

He was an athlete. He said, I strength trained him. He was such a shit talker. He still is. I love him, man. He's a good friend of mine. He's probably listening. I think he listens or he follows some of my stuff because we started talking again. But he says he would tell me, he's like, I strength trained to play real sports, you know? So to get a big, giant squat or deadlift was not even within his priorities. You know, he didn't go into this for that. You know, and that's funny because it was out of alignment with his lifestyle for him to max out the squat bench and deadlift it just didn't it didn't make sense for him he had no interest you know he he did one olympic meet and uh that was it he's like fuck this you know stupid um and uh that's that's my point right like yeah if you work harder you'll produce more

but here's the thing it might not be that much more. You know, I had a guy I was recently training who got the LP addiction where it has to happen on LP and only LP and no other program because I'm a failure if I don't get my three sets of five up and add five pounds three times a week. You know, we've all had these guys who have to train, right? And I slowly broke him out of that, you know, but for a while there, it was like, well, if I just stay on it, you know, why'd you reset my bench and put it on Texas method? Because his press crashed and his bench was getting there. And I'm like, okay, you benched, I don't remember, it was like 99 or 100 kilos. So, you know, 217 or 220, right?

And he did three sets of five. He finished it, but they were slowing the fuck down. And I'm like, okay, you want to keep this lift on a linear progression. Do you honestly think you're going to bench 242 just by staying on a linear progression and he actually believed it and guess what guess what when we were on texas method he had a bad week he pooped out at 101 so that's like 225 223 you know yeah uh right so like you see this enough times you know you're like when people start struggling within a range because of lifestyle or whatever um you know outside of the guy who just started and he's not eating or sleeping enough and you

know he's pooping out with a 175 squat i mean you know that could vary too in all fairness you know but let's just throw a low number out there even for a low average person that does not happen it's rare unless something major but when you've gotten somebody who's been on a linear progression and he's adding 15 pounds a week to a squat and he's been doing it for two to three months and now recovery has prohibited him from adding the next five pounds, okay, we fixed that. Now we're fixing something that might account for 5% to 10% of the problem, and those are just random numbers I'm throwing out there, but a low percentage. Okay, he might add 10, 15 more pounds to a 315 squat but okay now he did 330 you know congratulations right you've just yeah made your life more complicated which kudos to you if this is that important to you because i sure as hell did it i don't regret it you know and we'll get we'll get to that i'm coming to a point with this but you're sacrificing more and expending more energy on

something that may not be in alignment with what you're trying to do. In other words, your goals are not compatible with your lifestyle, you know, at this point, somehow they've gotten out of alignment. Now, to that point, I have busted my ass for a very mediocre result. And I do it again twice, because I love this shit, you know, like, I just, I like doing this. I enjoy the lifts. It's simple. So I'm checking off a box to like, okay, I have strength trained, and I've gotten enough of a stimulus. And I'm doing that very efficiently, because I'm all about efficiency. I care about what I care about the outcome, you know, what, how am I producing

a measurable outcome that is efficient, not taking up too much time, it's low maintenance for me, I like doing this, you know, so yeah, you know, I busted my ass to squat in the, you know, what high fours, probably, and if I can manage to recover, you know, I busted my ass to squat in the, you know, what, high fours probably. And if I can manage to recover, you know, I'll probably squat in the high fours. I've been in the mid fours already officially. You know, I just haven't peaked to see where I'm at now, but I'm probably in the high fours. And that's not impressive. You know, I'm 195 right now.

It's not impressive. Even if I got back down, okay, 175, 180, triple body weight squat. Congratulations. There's people that are doing more you know uh right and i don't care because i love it so you better really love something that you kind of suck at and you want to max your gains out on because you can max your gains out on anything you can be a shitty artist and spend a lifetime trying to draw better even though you suck at drawing you know right but if it brings you joy, then fucking do it, man. We're not saying don't do it, but, you know, if it's causing you stress and burnout interfering with the things that are actually important to you, then reevaluate what you're doing.

Don't stop lifting, but lower the threshold, you know? It's okay. It's okay. You know, Rip might make fun of you. That's fine, too. You'll survive, you know? He makes fun of me all the time. I'm not 220.

I get shit for it all the time. I'll probably do it at some point, you know, maybe. I don't know. You'll survive. You know, he makes fun of me all the time. I'm not 220. I get shit for it all the time. I'll probably do it at some point, you know, maybe, I don't know. I'm trying. I don't want to eat that much is the problem now. You know, it should have been done 10 years ago when I was motivated enough to, you know, fluff up that much. Although he says I won't be that fat. He might be right, you know, but I didn't have good programming.

That's another story. Go ahead. Yeah, sure. Well, that's, so I think that's the, that's the heart of the matter is that you have to, you have to know what you want in order to align your training with your values, right? With your, it's values. And I think desires come out of your values, right? If you have sort of like things that you believe in core things that you're like, this is good. Um, I want to do this, not that this is good. This is bad. So we all have some core beliefs about the world and how we see ourselves in it. And I believe that desires are, you know, they emerge from that. Um, but it's actually pretty hard to figure out what it is that you want because there's so many things competing for attention telling us what we want i there's no difference between the you know the the working world and the the fitness world in this regard you know in the working world uh we have i mean

you know i don't watch tv anymore and i haven't for a few years now and so anytime i'm around like people watching tv you know which is effective like cable tv like live tv or you know streaming or whatever anything that has ads in it i'm always like the ads really jump out to me now because i'm not used to them anymore and like there's like cars right that's like one of the most common ads you see is is cars and then these are not inexpensive cars either right like this you know the brand new whatever i mean shit like a civic is probably fifty thousand dollars now i don't even know it's but it's a lot right these are like fifty to seventy five thousand dollar cars sometimes more but um these are expensive lifestyle uh

purchases that are being advertised on tv all the time. Why? Because they, you know, the people who, you know, these advertising executives have figured out that if they blast you with this stuff, that there's a certain amount of people who will start to aspire to buying those cars. And the whole idea is that there's this image of success, this image of pleasure, this image of achievement, of status that is portrayed. And then the item is inserted that is portrayed as the key to those things, you want status, you want success, you need to drive an Acura or an Audi or whatever. to drive an Acura or an Audi or whatever. And it's no different in the fitness world, right? Like, you know, if you want the girls, you got to be, have abs because the guy with abs has got two girls hanging off his arms. And then ironically you go on Instagram when you get to that point. I

never got to that point because I don't take a bunch of drugs, but you go on Instagram and then men are hitting you up. That's right. Yeah. Yeah. There's that sweet spot, right? If you look like an underwear model, you get all the girls, right? Yeah. And then you model for, you know, yeah, like a Hollister or whatever. And then you get a little bit older and your muscles get bigger. Yeah. And it's a bunch of dudes like looking at you now. You know, I had a girl tell me once, she was trying to help me with social media. And she's like, well, if you're trying to market to women, which I'm clearly not, look at my content, you know, this totally attracts dudes, and it's fine for different reasons. And, you know, not reasons that the bodybuilders attract

dudes. I don't get those types of messages. But, you know, we tend to be a mostly male audience because of the stuff we're talking about and the reason we train and all that stuff. And, you know, she told me, she's like, if you're trying to appeal to women, she's like, you have to have women on there because women don't look at pages with other men. I started cracking up. It's true, man. Right. It's true. Yeah. So the thing is, to figure out what you want, it can be difficult, right? But you have to figure out what it is that you want. And I don't think you're going to learn this from the get go. You know, you're not going to get into barbell training and know exactly what it is you want out of health and fitness. I just don't think that's possible. It's something that comes to you over a period of time. And you got to try stuff and realize it doesn't work for you in order to figure out, to hone in

on what it is that you want, what your long-term goals and your reason for doing this, you know, is, um, sometimes stuff works for you and then it doesn't work anymore. You know, there was a time where, uh, when I, in my lifting career, if you want to call it that, where I really enjoyed competition and I signed up for, I did one or two meets every year for, for three or four years. And that was great. It motivated me. I really enjoyed having something to compete at again because I hadn't done anything competitive since high school. And I enjoyed that. It was a good outlet for me. I didn't really have many other responsibilities in life. So it was great. Um, and it lit a fire under me for trainees because something get jacked up about something to like compare myself against others and see if I could, you know, uh, see if I could beat, you know, set little benchmarks for myself and beat them. Great. Okay. It worked. And that was, that was a good goal for me at the time. And then my life changed and I just stopped caring about that. And, uh, at this point, you know, I would get burned out if I signed up for a powerlifting meet every year because I don't,

you know, I just don't care about that. I, I, I, for me, I'm in to lifting for my health at this point. I want to be strong. I want to be healthy. I want to be resilient. I want to be able to, to, you know, I want to be able to pick up heavy shit out in the yard. I want to be able to take care of, um, you know, difficult jobs that other people in my community can't do because they're not strong enough. I want to be able to take a hit and be able to get back up and be okay. All those different things. does that for me. Going beyond that doesn't really get me much additional, you know, functionality. So then there's the, do I enjoy the process? And I do. I enjoy the process of, like you, adding a little bit of weight to the bar when I can. Figuring out little ways, like problem solving along the way to see if I can add a little bit more without making without turning my training into, you know, a competitive

power lifters program, or competitive bodybuilders program or whatever. So that's where I that's where I fall. And it took me years to get there to kind of figure out what it is that works for me. And you know what, it might change 5-10 years from now. Strength will always be a part of it, but it's, you know, how and where it fits into the bigger picture will change. You know, it's funny you say that because when I first got into barbell training using these methods, I wanted to compete in meets. I was excited about all the gear and all that and, you know, the Not gears and steroids, but the shoes. What else did I buy? Shoes, shin guards.

I bought knee sleeves at one point. Don't wear those anymore. Wrist wraps. Wrist wraps. Don't wear those anymore. Bar grip shirt eventually, but that came much later. And trying out different shoes, learning the ropes of all this. And I did meets because I agreed with dr. Bradford's recommendation at my seminar that you

should do a meet to give yourself something to aim for and experience it you know and I did and I hate meets you know me meets burnt me out so bad I don't I don't want to do them but I love attending them I love bringing other lifters to them I just don't like being a competitor and sure it's been the case for a while not now I have to do one to post a respectable total because oh the last total i posted is so fucking low you know it just makes me look bad on paper so i'm you know i'm pretty much hitting ceiling effects so you know big prs are unlikely you know maybe maybe in the next decade i you know do a master's meet and set some new prs but i think whatever i post today is reflective of how strong I am.

Even then, they weren't reflective of how strong I was because all the dieting and making weight and all that bullshit, I just never performed at top level. But I didn't like meat, so that was out of alignment with me. And I'd hear powerlifters talk shit like, oh, if it doesn't happen in a meet, it doesn't count. It only matters if you do it on the platform. Gym lifts don't matter, blah, blah, blah.

I'm like, the weight got lifted. Go fuck yourself, you know? That's bullshit. That's total bullshit, you know? Like, come on. Like, every meet that I've done, like, I mean, most of the meets that I've done were in Wichita Falls, which is about two hours, give or take, from where I lived at the time in the Dallas-Fort Worth area. So it was really

not that bad of travel, but it's still, the fact is I still have to drive out to Wichita Falls. I gotta, I gotta get a hotel. I gotta sleep in a hotel the night before I get to eat food on the road. You know, even if I bring it with me, it's not my normal thing that I eat at home, right? You got to get up and get warmed up and go to this meet at a different time than I normally train. Like all these, all these different conditions change on the day of, right? And then there's like nerves because it's, you know, you get, you got one chance to get it right. And there's all these people looking at you. And now for me, that I, I, I enjoy the spotlight. It doesn't phase me at all. So the psychological part of it was

fine. That didn't really bother me that much, but still it's like, it's Uh, it doesn't phase me at all. So the psychological part of it was fine. That didn't really bother me that much, but still it's like, it's an, it's an unusual environment. So like, you know, I think that affects some people more than others, but, um, yeah, it's not, yeah, come on. Like, you know, when you're in a gym, that's at least like, it's a controlled environment. Cause it's usually the same gym and you're eating the same things and all that stuff. So yeah, I've been like meats or I get it. They can be a lot of fun. And, uh, I certainly enjoy watching other people experience that and having fun at them, but you know, they're also like, some people just fall apart into meat and

it's, it's fine. I totally get why you would, you know, or you just, or you just underperform based on, you know, compared to how you normally do. But I think what you're saying in there, though, is this is definitely a source of burnout for a lot of lifters that I see, is getting too focused on numbers. Getting too wrapped up in having to have a certain number in your PR book to be, I guess, like to be worthwhile or to, to be, to be consider yourself a real lifter or whatever. And, you know, there's definitely, there's people out there that are like, you know, well, I can't take anyone seriously that hasn't gotten, you know, hasn't put 500 pounds on their back and stood up with it. And like, you know, people will say that I've heard people say that, uh, particularly about coaches like, oh, well, I don't trust a guy who hasn't squatted 500. You know, what do they know would would you like you know that's

ridiculous right because we were talking about right we talking about a guy who's you know six to 295 or a guy who's five five and you know 165 it you know that's but it's still out there and I think I think some people get caught up in this numbers thing where it's like well if I don't squat three plates then it's still out there. And I think some people get caught up in this numbers thing where it's like, well, if I don't squat three plates, then I suck and I'm worthless. And it's all about getting to that number. And then you get three plates and then there's the next number. if your entire value as a lifter is tied up in the number that you left on the bar, you're going to burn out because there's always somebody that's going to lift a lot more. I mean, we've powerlifting has been a sport now for 40 years, give or take, and people are breaking world records like crazy right now.

I don't even know if we've even come close to hitting the like genetic peak of the sport. I don't think so. Probably not because that's what's happening right now is we're getting better genetic freaks that are getting into power lifting and they're squatting you know a thousand pounds eleven hundred pounds like what we want to see here at my gym is this guy andrew he likes uh one of my members good friend of mine uh he is a strongman fan yeah what he wants to see is somebody squat and deadlift. Deadlift meaning hands placed outside the legs the way a deadlift is performed, not this other bullshit that they should be disqualifying. Anyhow, we want to see a squat and deadlift of 1,000.

That has not been done yet at RAW. Yeah, I think Hafthor is capable of that he technically did it but it was classic raw so the squat was not a thousand he had knee wraps he had wraps on yeah yeah i don't know if he's going to do it without wraps he can't do a ray williams with sleeves i think he could do it but i don't think he will at this point i think he's probably too old to bother about it i forgot why he wanted to do that was it 2018 he did that meet he was i forgot what his goal was i think he wanted to squat a thousand i think that's what it was at one point half the war was uh wanted to break the world record total in power lifting and i don't know if there's a raw total or raw with wraps

total i think he could and i think he could except for well he's so he he did he made a run at it um this is half thor bjornson by the way the icelandic strongman um if you don't know half or is uh anyway yeah so he's you know incredible strongman one of the best of all time and then he's been very interested in powerlifting along the way and he's continued to compete in powerlifting even after his strongman career yeah and, and that was a goal he brought back up that he wanted to hit last year, and then he tore his pec real bad on a bench press attempt, and I don't know if he'll ever. I think that's probably beyond him now just because of the bench press,

but he has been running up his squat and deadlift lately. He squatted nine-something pretty damn fast last month. He's pulling 1's pulling a thousand you know well and strong man they use straps they allow hitching can he pull a thousand with a clean lockout and a you know a competition grip i don't know i don't know about the grip yeah that would be the big one he for him half door's never been a hitcher um you know some of these guys they can only deadlift with, you know, by hitching. Yeah.

Rob Kearney, for instance, that dude hitches everything that he can. You know, whatever. It's in the rules, so you can do it. But yeah, but all those strongmen, they use straps. Yeah, Eddie hitched a little bit, but not bad as the rest.

Right, right. Yeah, I've never seen, Half Thor's never been a hitcher, so I think he could do it, but I don't know if he could hold on to it you know i don't i have no idea i mean it's it's that's so alien to me like the he's fucking six eight i would hope his hands are big enough yeah i'm sure they are but like you know i i know that if i if i deadlift with straps on and i'm pulling in the mid fours let's say um then you, it might take me a little bit of time to go from straps to getting my alternate grip up to speed to where I could do the same thing with an alternate grip.

But I'm talking about like, that's like maybe two workouts to make that, that switch if, if it didn't happen like right away. But I have no idea at a thousand pounds, if you've trained your deadlift with straps only at that level for years, I no idea if you can hold on to it it's a good question we're gonna see you know maybe i guess we'll see yeah yeah we want i want to see squat and deadlift to the thousand uh yeah in uh raw meat that'd be cool that'd be cool yeah i think the problem is the guys who are capable of that up until you know maybe recently they weren't in powerlifting they were strong men or in the nfl up up until recently i think powerlifting they were strong men or in the nfl up until recently i think the guys who were the strongest men in the world were

were in strongman not powerlifting and that that has probably started to flip you know well the strong the best olympic weightlifters in the world are in the nfl yeah yeah i would agree with that sure. And that's why we suck at Olympic weightlifting. The talent's getting paid real well to do something else. That's right. But anyway, but let's bring it back on the topic. Yeah, I think I see that a lot. And I have I've been caught in that trap, too. You know, I'm a coach. And so I compare myself to others sometimes, which I know better, but I still do it. I compare myself to other coaches which i know better but i still do it i compare myself to other coaches and sometimes i think like oh well shit you know i don't squat 500 you know who am i to

call myself a starting strength coach um you know i you know the the best i've pulled is 500 that's like the starting point for a lot of guys you know they don't even think about calling themselves strong so they start pulling oh we are so that's in the head. We are so fucked in the head and far removed from reality at this point. And the thing is, if I tied up all of my self-worth into my numbers, then I'd be fucked because I'm not at a point in life right now where I can realistically train in a way

to push those numbers up. And even if I did, like you said, even if I put in all that work and I did make a bunch of sacrifices and lost out on a lot of other aspects in life that I care about, even if I did do that, what would I do? You know, I'd get my squat, my deadlift from 500 to 515, 525 maybe, right? It ain't going to 550, 600. That's not going to happen. My squat's not going from 435 to 475, 500. You know, I might, might touch 450 maybe. Um, so, you know, it just, when I back up a little bit and I take a deep breath, I realized like, Hey, I'm in this for health

primarily. Um, I'm in this to be a certain level of functional, and I just described earlier what I meant by functional. And then I'm also in it because I enjoy the process of training and figuring out how to make the weight on the bar go up, given the limitation that I give myself. And beyond that, I want to be out of the gym. I don't give a fuck. I don't want to spend any second longer than I have to in the gym. Not everybody's like that, but that's, you know, but that's me. Yeah, I mean, I'm the same way. I just, you know, other than the bench, I don't have, you know, after I hit my goals, I just checked out and I just show up, try to add. And if I can't add, I stretch out the intensity, do it every two, three, four weeks, et cetera.

Right. If I miss, I try again a month later, you know, and I just, I don't care, you know, I just don't care. And it keeps going up, you know, I try again a month later. I don't care. I just don't care. It keeps going up. I keep getting stronger. But I want that 315 bench. I get so mad about it. Then I realize that most people don't bench 315. But I'm looking at Will Morris over here benching 405 at 180. He's like, what, 5'6"?

No, it's 5'4", 180. 5'4"? Yeah. It's ridiculous. He's freaking jacked. He says his arms look like, what did he say, articulated penises. That's hilarious. He kept saying that at the seminar.

He says that publicly. But he is jacked. Right. But he's fucking jacked. He benched fucking 405, man. That's insane. And, you know, there's guys that are benching in the mid-3s, but they're all bigger than me. Maybe Rip's right. If I get 220, I can pull it off. But, man, even at 195, I'm struggling to get that last five pounds on the bench. You know, I got 310. I can't get 315. And yeah, like, my friend here laughs all the time. He's like, we're so far removed from reality. Most guys will never bench 300. He's like, we're so far removed from reality. Most guys will never bench 300.

Yeah, that's right. So, you know, if you're dealing with burnout in your training, this is something you got to get a handle on is like, why are you doing this? And, uh, probably the reasons that you started aren't the reasons that you're doing this now. Um, because a lot of people start cause they want to look better. Um, they want to, they want stuff to stop hurting, just like you said. And there's nothing wrong with that. Those are fine goals, but you know, those are goals that in my experience do not take you very far because the limitation is not for you is not the training. Most of the time it's, it's genetics. And you know, you're not going to look like the person that some other person that you want to look like because you don't have their genetics. No.

But you find other reasons along the way, right? Like, oh, hey, you know, I feel better when I do this. I'm capable of more things. I'm more resilient. I can go out and do a whole day of hard ass yard work and it doesn't trash me anymore like Um, like it used to, et cetera, et cetera. And if you go back and you figure out like, okay, that's why I'm training. Then that, that does steer the training, right? That, that, that makes it, you can give yourself some grace when you miss lifts, right? And you don't get, you don't hit PRS, um, cause it's going to happen. And then also you can re you can re

jigger your programming as needed to address your goals. And if your goals, like, so for instance, if your goal is to be, to be healthy and all you've done is lift weights, but you otherwise just sit around at a desk in an air conditioned office or at home in your air conditioned office, then, you know, you should probably get out and do some other activities besides just lifting weights, right? That's right. So, so, you know, when you get in touch with what you really want out of your, your training, then that also drives the programming too. It tells you what to do. And it, you know, you start to say like, okay, have I, have I met a reasonable baseline of strength for my goals, if yes, then

okay, what else is missing? Oh, I don't do anything except for lifting weights. Okay. Well, let's do some conditioning. Let's go out and do some activity. Let's make sure that you're walking a couple miles at least every day. Um, on top of that, that's what a, that's what a healthy, well-rounded person would do. That's right. Um, it drives the programming. On the other hand, if you're the person you're like, no, I just enjoy spending hours in the gym every day. I know some people like that. I'm not shitting on that, but if that's you, well, then you should probably get into something that supports that, like, you know, get into bodybuilding or something. Right. Usually burnout is the result of you spending a lot of time on things you don't want to be doing.

And that can come in many ways, shapes, or forms. It could be that you're spending more days in the gym than you want to. You love working out, but now you're in there too long, too many days, doing too many sets. You know, you need to dial something down. It could be that your training is so specific now to where it's providing you less and less value for the thing that you wanted, you know, i.e. you're still training for strength and you want to look better, but you're just weak as shit. So it's now taking you longer than you anticipated, which was the next reason I was going to say. A lot of people don't realize or know,

a lot of us don't know how long it's going to take to achieve an outcome like that because it's subjective right i want to look jacked right so what number is that correlated with well all i could tell you is it's correlated with a heavier number than today you know right right more than you did today you know and uh that could be 300 it could be 400 it could be 500 you know uh ironically enough when i deadlifted 500 i was perfectly satisfied with the way that my back looked you know um but my point is you know take however long you think it's going to take and double it, you know, because it's going to take a long time. And then when it gets to that point where you're starting to really hate what you do, then you've got to go back and ask yourself, man, is this goal really that important to me, you know. And if it's not, that's okay. That's okay, you know.

Yes, that's fine. You know, you didn't commit to pulling 550 if that's what it takes. You maybe thought in your head that 400 would do it. But yeah, it's usually the result of doing something you don't want to do repetitively for too long of a period of time. And that's not to say you should avoid hard things. Like I enjoy this, but it's hard as fuck, but I, you know, I enjoy it. And going through that hardship is worth it for me. If it's not worth it for you, that's a different story, you know? Yeah. That's a good

point. I, I enjoy the hardship, frankly, like just the, I enjoy the, the sound sadistic, right? Unless you're into this stuff. Uh, I enjoy the discomfort of lifting heavy when I, when I don't do it. And I, I, you know, it's more than a few weeks of being away from training. I really feel it. You know, I miss pushing my body hard. So that's, that's part of it for me. And I think it, it, it has, it has carry over into the rest of life too. Like when I push myself hard in the gym, it's, it's easier for me to handle difficult conversations with people that I don't particularly like that I have to get along with. Um, it's easier to handle, you know, yeah, just sticky social situations, you know, making difficult

decisions about finances or, you know, logistics, whatever it is, right? It's all easier when I push my body hard in the gym. When I lose that discipline, I mentally, I take a psychological hit from it. I'm just not as sharp of a person when I'm not pushing myself in the gym. Yeah, same. You know, it's just worth it to me. Yeah. Cool. So, yeah, there you go.

So if you've been suffering from burnout, I have one other thing to say. I have one other thing to say. I read a book a while back, and I want to revisit it. It's a good one. It's called The Unsettling of America by a guy named Wendell Berry. And it's the only thing I've read by Wendell Berry, but I know some people who are big fans of his. He is a writer. He's still alive.

He's probably in his 80s now. He's an American writer that writes both nonfiction and fiction. I haven't read any of his fiction. I've heard it's very good. This particular book is a piece of nonfiction that on the surface is about American farming policies in the 1950s, 60s, and 70s. It was written in the late 70s. So it was kind of a looking at the effect of American farming policies on American culture. It sounds pretty dry, right? But when you get into it, what he's really talking about is, you know, how do we get to this point where we have all these people living urban or suburban lifestyles, working in jobs very hard at things that they don't particularly enjoy and don't particularly give

them much satisfaction or meaning in their life, but nevertheless, that they feel that they must, that they have to, right? They feel like they're on this hamster wheel. I'm sure many of you can relate to that. That's the central question that he's really tackling in this book. And he relates it back to the loss of the generalist. And he says that, you know, when, if we roll the clock back a hundred years, 150 years, for sure, most of us were living in agrarian lifestyle. We were farmers of some sort, right? Or we were farming adjacent, you know, if you were, maybe you were a blacksmith and you made horseshoes and, you know, farming implements or whatever, right? You were adjacent to the agriculture. And, you were, maybe you were a blacksmith and you made horseshoes and, you know, farming implements or whatever, right? You were adjacent to the agriculture. And if you want to be a good farmer, you have to be a generalist. You have to know a lot of, you have to know something

about a lot of things. You have to understand how systems work. You have to understand the processes of nature at a macro level. You have to understand why you take care of the grass because that informs the nutrition of the cattle that you're raising and that, you know, makes the beef taste a certain way and so on and so on. So you see these systems at a very large level. You're not a specialist where you know everything about this one particular species of grass that you could possibly know, and you'd know absolutely nothing about shooing a horse. But that's what we've become in our modern economy,

is that most of us are very, very specialized in one particular job, sometimes just a sub-job. And we don't actually know or are capable of doing the thing that are the company that we work for does is their business. We do like a particular job within the company and that's the specialty. work product. You don't really get to see anything come from your efforts other than like, well, I sent this email and I sent these spreadsheets off. And the reward for that is, you know, my paycheck clears and then you get more emails and spreadsheets to take care of. And that, that's a, that's a difficult thing, but why do I bring that up? I'm not just trying to be a doomer here. I think the gym rip says it in the beginning of starting strength, the gym is like, it's like proxy caveman activity, right? It, it returns us to some extent to a primitive physical lifestyle that we used to have. And, um, if you can find the joy and movement in human

movement, then, um, you can, you can kind of start to claw some meaning back in your life. If that's you that are working in a job that's unfulfilling and, you know, that doesn't provide much meaning or value in your life, then the gym can be that for you. But you want to make sure that you're not, you don't want to put yourself, you don't want to make the, turn the gym into the workspace again. That's right. I would agree with that. So there you go. Yeah. All right. I think we hammered that to high hell. So let's close out, man. Yeah. Well, tell us where to find you. Find me at weightsandplates.com on Instagram at the underscore Robert underscore Santana. We are now on YouTube at weights underscore and underscore plates.

If you're Metro Phoenix, you can visit me at Weights and Plates Gym. We're just south of the airport in the South Mountain neighborhood. They're South Mountain Village. And, you know, we offer one-on-one training. So if you're, you know, coming from out of town, want to tune up, you know, I'm here to do that for you. We have memberships as well, if you're local. And I have plenty of online coaching at weightsandplates.com. So yeah, that's all my, that's my spiel. There you go. Yeah. If you check the links in the show notes, there are links to all these things.

And there's links to the webpage where you can, where you can see all of the coaching, uh, offerings that Dr. Santana has for you. Cause you do, it's not just online coaching. You also do online nutrition coaching. That's right. Separate, separate product. Right. And you also do consultations too. Like I think, uh, I sent a friend of mine to you to do a consultation the other day. So yeah. So all of these things are there. Um, if you're, if you're looking to, you know, kind of clear up some confusion or get a look at your lifts or figure out how to improve your eating habits. Well, in the meantime, you can find me if you have any questions about coaching or training, you can find me at jonesbarbellclub at gmail.com. Or if you want to follow whatever I do on Instagram,

I am there at marmalade underscore cream. All right, we'll talk to you again in a couple of weeks. Bye.