How often to increase weight when working out I How much weight to add per week

YouTube, what is going on? Welcome back to the channel. Welcome to the video. In this video today, we, you and I, you and I, best friends, are going to be talking about how often should you be increasing the weight that you are lifting during your workouts. We're going to talk about why it's even important to increase the weight you are lifting during your workouts. We're going to talk about how you should not listen to your body, and I'll what I mean. Then we're going to talk about the linear progression, double progression, and don't be afraid to do this. We'll talk about that at the very end. But just kind of starting the video off, somewhat diving into the why, but I see a lot of people doing— I see 2 things. Number one, I see a lot of people doing random YouTube video workouts, random HIIT workouts, or just exercises they find off of Instagram or off of TikTok or wherever The case may be. And listen, that is certainly better than nothing because that is exercising. There's nothing wrong with exercising. And again, it's absolutely better than nothing, but there is a difference between exercising and following a real training program. And oftentimes what I see with exercising is there's not much emphasis placed on getting stronger over a period of time, lifting more weight, doing more reps, whatever the case may be. And it's more just like, oh, I'll do this workout today. I'll do that workout today. Machine today. I'll do this random person. I saw this person doing this on Instagram and I'll make sure I do that in my next workout. And it's a lot of that, which again isn't necessarily bad, it's just not the most optimal. So in this video today, we're going to be talking about that first and foremost, where I can give you an exact plan of, you know, when you should be increasing your weight, when you should be doing more reps or more sets or whatever the case may be. That's number one. Number 2, I often find a There's a stigma, not just amongst women, amongst men and women, but also, you know, I would say primarily amongst women, that if they lift heavier weights they are going to get big and bulky. And just very frank, very flat out, very honest, that could not be farther from the truth. If you want to get that lean, toned, defined physique that you are looking for, you absolutely should be looking to increase the weight you are lifting over a period of time. Safely, of course, which again we'll talk about in this video. But you should be looking to increase the weight you're lifting over a period of time. You're not going to look like a big and bulky bodybuilder from going into the gym and lifting heavier weights, right? To look that way, you need a lot of food, a lot of years of training, and quite frankly, a lot of drugs. So do not be afraid of getting big and bulky because you're lifting heavier weights. That is just simply not true. So that is the 2 main things I want to touch on very quickly. Now, to encompass this entire thing right here, I didn't put it on the board, but first and foremost, all of this, what I'm going to talk about today, is predicated upon you having proper form in your exercises. That is the most important thing. If you do not have proper form, I don't need you increasing your weights yet because you don't know how to do the movement. And then 2 things are going to happen. Number 1, as you can probably already imagine, you're probably gonna get injured, which if you get injured, you won't be able to work out. And if you can't work out, you're not gonna be getting stronger or losing body fat, building muscle, whatever the case may be. So that's gonna hinder progress. But I've often seen just the fear of getting injured is sometimes not enough for people to actually get their form right. So number 2 is you're going to see submaximal results if you're doing a bicep curl. And you're just increasing weight because of what we talked about here in this video, and you don't actually know how to do a bicep curl correctly, well then when you do the bicep curl and you increase the weight, you are not actually going to be using your bicep to do the bicep curl, right? Because you're going to be swinging the movement, you're going to be humping the air, which listen, if you want to get better at humping with you and your partner, like, you know, it's one thing, man. But if you're looking to work your bicep, like, you got to have proper form. Same thing with a squat, same thing with a deadlift, whatever the case may be. So having proper form is going to make sure you see the best progress as humanly possible, which I think if you're spending your time working out, you probably want to see the most progress possible. So for those 2 reasons, please make sure that you have proper form to begin with. If you need help on that, I have some videos here on my YouTube channel. Um, but either way, you know, whether it's— whether you got to go on Google, whether you work with a coach or a trainer, you know, whether you study, research, go on YouTube, whatever the case may be, Make sure first you need to realize for the eternity of your lifting career, form is more important than more weight. Because if you just keep adding weight and your form is shit, you are not going to get to where you want to be. So just keeping that in mind as we talk about all of this stuff right here. Okay. Okay, cool. Now going into the why, like I said earlier, I think in this day and age, a lot of people are influenced by, like I said, YouTube video workouts, HIIT workouts, random TikTok and Instagram workouts. Which again, I think net positive is better than nothing, right? Because people are getting up, moving, exercising, so on and so forth. But with that being said, I think there has been a move away from traditional results-driven strength training weightlifting, which is 2 things. Number one is progressive overload, which if you don't know what progressive overload is, again, I wrote an entire article here. Um, I wrote an entire article on my website. I'll link it here below. I go in depth on it in that article, but essentially what progressive overload is, is you're doing more over a period of time. So if you're lifting 10 pounds for 10 reps right now, in 6 months you better be sure you're lifting more than 10 pounds for 10 reps, because if not, we're going to dive into the second point right here. If not, your body's not going to change. And why is that? And actually very briefly, this is why I have— I'm not jaded towards like HIIT workouts or YouTube video workouts, but I just, they're just not the most efficient because they don't put an emphasis on progressive overload and they don't put an emphasis on taking time to get stronger. Like people are just throwing random exercises together and like coming up with a random workout, which again, better than nothing, but it's by far in no way, shape, or form the most optimal. And I don't think people are understanding that. Just doing that is not going to get you the results that you want to see. If you want to optimize your results, you actually have to follow a real program. So that leads me to the next point, which is this is how your body changes the way you look. Okay? Now, number one, when talking about fat loss, if that's your goal, which is totally fine, you should be looking to still increase the weight you're lifting. Like I said earlier, if your goal is fat loss, but fat loss is taken care of through your nutrition. I'm not going to touch on that because I've made plenty of videos. on my YouTube channel talking about calorie deficit, nutrition for fat loss, all things encompassing that. So feel free to check out my channel on that. But the way your body changes when it comes to this, what we're talking about right here with workouts, with training, is you need— there's a stress-recovery-adaptation, that cycle. You put a stress great enough on your body that your body has to recover from it. And then your body has to adapt to it. Okay? That is how you change your body. Now, I just talked about progressive overload. If you first start lifting weights and you lift 5 pounds for 10 reps, what happens? If you're brand new to lifting weights, your body says, oh man, like, your body doesn't know whether it's 5-pound dumbbells or if it's a 5-pound rock in the street or whatever the case may be. Your muscles are dumb. Don't worry, my muscles are dumb too. We just know stress, right? So if you go into the gym and you lift 5 pounds for 10 reps, your body's going to say, oh shit, that's a stress. We have to recover from that stress first and foremost because it's almost like the fight or flight, right? You're putting a stress on your body. Your body's main goal is to keep you alive. That is the main goal of your body. The main purpose of your body is to keep you alive. Doesn't care if you want to build muscle. Doesn't care if you want to get stronger. Your body's main goal is to keep you alive. So you put a stress on your body. Your body then has to recover from that stress first and foremost, which is why things like rest days, for example, are important. But your body recovers from that stress and then it says, all right, we got to adapt because I know that, you know, again, these 5-pound dumbbells for 10 reps, that was a massive stress on my body. So we have to make sure we adapt. To that stress. So next time, if we face said stress again, we will be prepared for it. And how it adapts is growing stronger, more defined muscles. That is the process right there. It's literally as simple as that. And that is what you need if you want to see change in your body. Again, this is why just random YouTube video workouts or random HIIT workouts or whatever the case may be Better than nothing, but following a real plan to allow this stress adaptation, stress recovery adaptation cycle to keep happening is massively important. Because if you, if you do not put a stress great enough on your body consistently over time, why is your body going to change? Let's use that same example. 5-pound dumbbells for 10 reps. If you did 5-pound dumbbells for 10 reps and your body has adapted to it, If you go back and do five-pound dumbbells for ten reps again, what is your body going to say? Your body is going to say, "All right, well, there's a stress being placed on us, but we've already recovered and we've already adapted to this, so it's not new to us." So, like I said earlier, your body doesn't want to change; you want to change. So, your body is going to say, "All right, well, this you know five-pound dumbbells for ten reps—we've already adapted to that stress. We don't need to adapt to this stress again because we've already adapted to it. We've already." Gotten stronger, built the muscle, whatever the case may be. We've already adapted. So why would we adapt again? Which I talked earlier about. If you were lifting 5-pound dumbbells for 10 reps 6 months ago, you better be doing more than 5-pound dumbbells for 10 reps 6 months from now, because that's how your body has to change. And it literally goes back to, you know, our primal ways of like, think about sweating, your body sweating, right? There was a stress, the heat. The heat was a stress. We recovered from that stress. We didn't die, we survived, but the way we survived was we adapted to it. Our bodies sweat when it's hot out to cool our body down. Literally, it's that same principle. It's as simple as that. For as complicated as things may be sometimes, for as complicated as people may make it sometimes, that is how your body changes. If you are not having that stress-recovery-adaptation cycle, And if you are not continuously putting a stress great enough on your body that your body has to respond to, there is no reason your body is going to change. So if you're looking for your body to change, you need to make sure you are applying this progressive overload in this stress recovery adaptation cycle in order to make sure that your body changes. And that's why increasing weight over a period of time is an important factor in your weight loss journey and your muscle building journey and whatever journey you are on in fitness. It's gonna be important to you. So that is the why behind why it is important to try and increase the weight you're lifting. That's also why, and I'm gonna be very honest with you, if you— let's say for example if you only have 10-pound dumbbells, this is gonna be very unpopular for some people, but I wanna tell you the truth. You know, this is why if you only have 10-pound dumbbells or if you only have resistance bands and no dumbbells, this is why, you know, there's gonna be a smaller, a lower ceiling on how far you can take your body, because this stress needs to be great enough for your body to adapt and respond to. And this is not a sexy thing or a popular thing or something I, you know, I wouldn't say I don't want to tell you, but I want to be honest with you. Like, if somebody comes to me and says, hey, all I have is resistance bands, you know, what can I do? I'm like, you do the best you can. Do the absolute best you can. Like, you know, work. You can still see progress. You can still see results, but that ceiling is going to be lower because The more external load you have, which is just weight used in this scenario, the further you're gonna be able to push your body, 'cause the further amount of stress you're going to be able to push towards— to put on your body. And so if you're considering getting heavier weights or going to a gym or whatever the case may be, I am fully backing that because you will be able to have a higher ceiling when it comes to changing your body and looking the way you wanna look. Not to say— again, not to say you can't make progress, which you can absolutely make progress. I've had clients do it in the past. All the time. But there's something right there I wanna grab. But with that being said, you will have a lower ceiling. So, you know, possibly looking into heavier dumbbells and/or going to a gym or whatever works best for you. Um, definitely something if you wanna take your physique to a further level, that is absolutely something you should look into. Now we're gonna talk about the next thing, which is going to be don't listen to your body. And what I mean by this is I don't mean like, for example, we talked about form and technique earlier. I don't mean if your like lower back is screaming at you during deadlifts or squats and it hurts super bad. I don't mean like, ah, just push through it. Like, no, that's stupid. Like, if you're hurting yourself, that, that is not good. Like, please listen to your body. Yes. What I do mean though is I talked up here about your body likes homeostasis. Your body does not want to change. Your body likes to stay. It likes homeostasis, which is just basically staying the exact same. Your body likes this because this is less work. It is less work your body has to do. It's more efficient at keeping you alive because again, the only function of your body is to keep you alive. It doesn't care about building muscle, doesn't care about building strength, doesn't, doesn't want to lose fat, nothing. It just wants to keep you alive. And the simplest, most easy way that your body can do that, that's what it wants to do. So when I say don't listen to your body, what I mean is You can't, you know, when we talk about how often to increase weights, you can't always just go by like, oh well, I feel like I could increase weights here, or I feel like I couldn't increase weights here. Because in your head, you're going to, you're going to eventually put these glass ceilings on yourself where you don't think you can lift more weight, you don't think you can lift more reps, or you think it's too heavy and you won't be able to do it. And that's because your body, like, you're putting your body through a stress. So your body's going to sit there and say, no, no, no, don't do that. Like, this is too heavy. You won't be able to do it. So on and so forth. And, uh, you know, that's when I say you have to have a process to this. There has to be some kind of structure because if you just, which again, I'll give you here in this video, but if you just go by how you feel, listen, some days you could feel great, some days not feel great. And not to say if you go into the gym and you got 4 hours of sleep and you're feeling like shit and you have a cold, like still go push to hit a personal record. Like, no, probably not. Like, listen to your body then as well. But, For most people, you underestimate how strong you really are, and your body is probably going to tell you don't do that because your body doesn't want to go through this stress of changing your body, of building muscle, getting stronger, so on and so forth. So this is why you can't just always go based upon feel, because if you only go based upon feel and what feels right, sometimes you won't push outside of your comfort zone and you won't push those limits to create that stress That is great enough to induce an adaptation response. Sometimes you have to push— most times you have to push outside of your comfort zone, and that's going to be more so mentally. It'll be physically as well because the weights will be heavier, but it'll be more so mentally than physically because you're gonna have to push and say, you know what, no, I'm gonna try this, I'm gonna go for this. You know, again, do it safely, please. I'm not telling you to go try a bench press 1 rep max with no spotter and like drop it on your chest. No, I'm not saying that, but you know, whether it's 2.5 pounds or 5 pounds or one more rep, and again, we'll talk about that here in a second. Don't listen to your body in the sense of you're probably way stronger than you think. So that's what I mean by that. And that leads us into the next 2 parts here, which is going to be you need a structure, you need a plan when it comes to how often you should be increasing weights. Here's basically the 2 main options that we're going to talk about here right now. And I'm actually going to put them on the board. All right, so the first one we're going to touch on is linear progression, and it basically is exactly what it sounds like. In a linear fashion, you're trying to increase your weight week by week. Now let's talk about what that might look like. Let's take a barbell deadlift, for example, just to use an example. Let's say you're doing week 1 is 100 pounds for 5 reps. That's what you're starting at, right? Week 2 is 105 pounds for 5 reps, so you add 2.5 pounds to the bar on, on that particular week, right? So that's 5 pounds total. So week 3, 110 pounds for 5 reps. Again, you add a 5 to the bar each time. So you started with whatever weight it was, you added 2.5 pounds, now you've added 5 pounds. Then week 4, you go to 115 pounds for 5 reps. Now you've added a 5 and a 2.5 on each side, and you're continuously getting stronger, essentially week by week looking to add 5 to 10 pounds depending on the exercise, depending on where you're currently at, depending on a few things, but anywhere from 5 to 10 pounds each week increasing weight, which is going to come out to either 2.5 pounds on each side or 5 pounds on each side, um, for the barbell, right? And again, that's just one example of a barbell deadlift. Let's say, for example, you're doing a goblet squat, right? Let's say week 1, you're doing 10 pounds on a goblet squat. Week 2, you're doing 12.5 pounds on a goblet squat. Week 3 you're doing 15 pounds on a goblet squat. Week 4 you're doing 17.5 pounds on a goblet squat. Slowly but surely, week by week, you are increasing the weight you are lifting. Now, a few things here on linear progression. Number 1, when talking about how much weight to increase, you see right here it's not a ton of weight each time. It's 5 to 10 pounds each time. The reason for this is— a few reasons. Number 1, I talked over here about checking form. When you increase weight, it's going to be harder to keep your form. It's just the way it is because it's heavier weight. It's going to be harder, right? You're going to be challenged. You're going to be pushed. So increasing slowly over a period of time is going to make sure you can keep your form intact while still building up your strength levels. Something I've seen a lot with my clients or just people in general or myself in general is When you, you want to increase weight so bad. So instead of jumping from 100 pounds to 105 pounds, you do 100 pounds to 115 pounds and then 115 pounds to 145 pounds and you just want to jump, jump, jump, right? And you might be able to do the movement as in move the weight, but your form might suffer. And if your form suffers, well then eventually you're going to hit this roadblock where you can't increase weight and/or you get injured because your form is simply just not there. You haven't Let your body build up to that weight yet because you increased weight too quickly. In the same way, you don't want to lose weight very rapidly because that would not be good. You're not looking to have these massive increases in strength very rapidly because number one, like I just said, your form is going to suffer. And number two, we have to also remember, even if your muscles can take the brunt of the work, if they are getting stronger, you also have connective tissue. Mm-hmm. your body. You have tendons, you have ligaments, you have your joints. If you're increasing weight too quickly over a period of time, even if your muscles are adapting, your connective tissue, your joints, your tendons, ligaments, all those things have to adapt and catch up as well. And I've just— it's just the fact that over time, if you're lifting weight too quickly, if you're increasing weight too quickly, those things might not be able to, uh, be up to par with you in terms of increasing weight. So just keep So keep that in mind as well when it comes to linear progression. Slowly but surely wins the race. This is not like going from 135, 185, 225. This is a slowly but surely build. This is actually how I built my RDL, my Romanian deadlift. This is how I built my RDL from, I believe, 275 to about 425. 275. Oh! If I'm not mistaken. I might be shying myself 5 or 10 pounds, but either way, literally each week I just added 2.5 pounds to the bar each time, every single week. And I did that week after week after week after week. And I took deload weeks, which a deload week is just kind of like taking a step back, not going as heavy, letting your body recover. I've done a podcast on deloads. I'll put that here below if you wanna check that out. But I took deload weeks, but over time I went from 275 to 425, on that one lift by following linear progression. And so, you know, this is a very effective way of doing it. This is the most OG, the most original way of doing it. Um, 2 things here. Number one, it's better for compound lifts, things like squats, deadlifts, RDLs, um, things like chin-ups, things like bench press, things like overhead press, your bigger, more compound movements. Because if you're going to a bicep curl, for example, you know, if you do 10 pounds for a bicep curl on week 1, I don't think you're going to 15 pounds and then 20 pounds and then 25 pounds in 4 weeks because you'd be lifting 100-pound dumbbells, just curling it like it's nothing. And like, I've been in a gym for a long time and like, I don't see that many people curling 100-pound dumbbells. And so that's not really realistic. And we'll talk about here with the double progression scheme, but it's better for compound lifts and it's especially good for— it's good for anybody, but it's especially good for novices, people who are newer to lifting. Again, making sure that your form is intact and you have good form. It's especially good for novices because with you being so new to following a real program and doing something like this, you are going to be able to— again, if you have all your ducks in a row, which you should if you're following a program, you'll be able to increase weight week by week. Again, and as long as you're keeping form and those kind of things, massively beneficial for you. But again, I just told you I use linear progression to help build my RDL, and I've been lifting for 9 years now and I consider myself an advanced lifter. So really anybody can use this movement. It's just mainly used for your bigger compound movements. So in this scenario, each week adding 5 or 10 pounds, that could be something you could do in terms of this move right here. Now, that's not always realistic. I wish it was because if it was we would all just be huge and we would all just be lifting cars and picking up buildings and trees and all these kind of things, right? But eventually at some point the strength is gonna tap out to where you can't necessarily put on 5 or 10 pounds to the bar each time. Or like I said earlier, there's gonna be movements like a bicep curl, for example, where you can't just keep adding 5, you know, 5 more pounds to the dumbbell every single time and just expect to be curling 100-pound dumbbells in 10 weeks. Like this stuff is gonna take time, right? So this is where double progression scheme comes into play. I'm gonna put this here on the board right now. Talking about double progression scheme now. As you can see, my red marker kind of gave out on me, so I switched to purple. Hope you don't mind. Um, this double progression scheme I got from somebody very smart, much smarter than me. Um, his name is Eric Helms, and he's from the Muscle and Strength Pyramids. If you want to learn more about all this stuff, the Muscle and Strength Pyramids are— I cannot recommend them enough. I'll put them here in the link. I'll put them here in the description below. Um, so with that being said, double progression scheme is basically just Again, you can't just lift 5 more pounds every single week for the rest of your life. It's just not realistic. So this double progression scheme allows you to lift more weight over a period of time, but you do it through lifting more reps. And let me explain. So let's say you're doing a bicep curl, for example, or you could do a reverse lunge or whatever the case may be. Let's say you start with 3 sets. Your goal is 3 sets of 8 to 10 with 10 pounds. Notice you have a rep range. This is something that is very, very important, giving yourself a rep range. This way you're not just focused on doing, for example, with linear progression, just doing 5 pounds. That is like— I'm sorry, just doing 5 reps. I'm sorry, just doing 5 reps, right? That's the goal, 5 reps and adding just weight. Here we have a rep range, so 8 to 10 reps in this rep range. What you can do is say, all right, cool. You know what? I'm going to start week 1, 3 sets of 8 with 10 pounds. Week 2, 3 sets of 9 with 10 pounds. Week 3, 3 sets of 10 with 10 pounds. Now, you've gone from the bottom of this rep range to the top of this rep range. You've maxed out the rep range for the amount of weight that you were lifting. At this point, you would then increase the weight And decrease the reps back down to the bottom of the rep range, right? So if you started with 3 sets of 8 with 10 pounds, you went to 3 sets of 10 with 10 pounds. What you would then do the next week is go to 3 sets of 8 with 12.5 pounds. And then you do week 1, 3 sets of 8, 12.5 pounds. Week 2, 3 sets of 9, 12.5 pounds. Week 3, 3 sets of 10, 12.5 pounds. Next week, 3 sets of 8 with 15 pounds. And as you can start to see, slowly over a period of time you are increasing the amount of weight that you are lifting week by week, slowly but surely. And again, this is such a massive thing you can do for, again, any movement. You can do it for compound lifts, you can do it for things like reverse lunges, things like pushups, even things like pushups, for example, even things like chest press or shoulder press Or tricep extensions or lateral raises or any single exercise, you can use this double progression scheme. And I am such a big fan of this because you don't have to just add 5 pounds to the bar every single time. This is a bit more— I don't want to say realistic because again, I still use linear progressions with myself and my clients all the time, but it's a more realistic way of going about doing it because sometimes you won't be able to do that and you can add more reps as opposed to adding more weight. And again, you can allow yourself to get used to the weight you are lifting. Again, if you go from lifting 3 sets of 8 with 10 pounds to 3 sets of 10 with 10 pounds, you've gotten stronger with that weight. You've gotten accustomed to that weight, your joints, your tendons, your ligaments, your connective tissue. You are good with that weight. Then you can simply just increase to the next weight, drop the reps, and so on and so forth, right? So that is one way double progression can work. The next way I want to quickly show you is sometimes, again, the more advanced you get, you won't be able to add A rep on every single set, right? Like sometimes you won't be able to do that as well. So what you could do is essentially say, hey, week 1, 3 sets of 8 with 10 pounds. Week 2, 1 set of 9 with 10 pounds and 2 sets of 8 with 10 pounds. Week 3, 2 sets of 9 with 10 pounds and 1 set of 8 with 10 pounds. Week 3— I'm sorry, week 4, then you go to 3 sets of 9 With 10 pounds each week, you only added 1 rep to 1 set. But again, over time, this can add up, add up, add up. And, and all of this right here is that form of progressive overload. You might think, well, it's only 1 rep on 1 set. How is that going to do more for me? Well, over time, that 1 rep on 1 set is going to add up, add up, add up, add up. And this is where I don't want you to have unrealistic expectations. Like I said earlier, sometimes you'll go into the gym and You won't be even able to, you know, add weight or do more reps or whatever the case may be. And that's normal just because like some weeks you're not going to have your best workouts and that's okay. But for the majority of the time, you can look to at the very least add 1 rep on 1 set with the same weight. If you do that and you continuously do that over a period of time, you are going to get stronger. You are going to build muscle. You are going to change your physique. And so again, this is why I love double progressions. scheme so much because it's so realistic. And almost every single time you go into the gym— again, this is why I like following a real program— you can beat what you did last time. And if you beat what you did last time, we talked earlier about the stress-recovery-adaptation. That cycle is going to keep happening. You're going to, you're going to keep putting that stress on your body. You're going to keep adapting, keep changing, keep getting stronger. All the things that you want to get out of your workouts. So guys, that is the 2 main ways: linear progression, double progression scheme. If you have any questions, drop below. I want to end this video with something I put on the board but had to erase because I had to make room. Don't be afraid to push yourself, man. Um, I can't tell you how many times I've worked with clients, whether it's in person, whether it's online now, you vastly underestimate how strong you are. Um, I just can't tell you enough how You're stronger than you think. I can assure you right now, you are much stronger than you think. You're much stronger than you think. You're also much stronger than you give yourself credit for. So please don't be afraid to increase the weight and push the weight. Again, please do it safely. Don't get injured. Don't get hurt. But with that being said, I've just seen so many times I'll ask somebody, hey, go pick up that 100-pound kettlebell and do deadlifts. And they look at me like I have 10 heads. And I'm like, hey. They're like, who, me? I'm like, yes, you. Like, go fucking do it. Like, kind of being an asshole, but I'm not really being an asshole because I'm trying to push them, right? And, you know, they're like, all right, I'll go do it. So they go do it and they're like, oh, holy shit. Like, I never thought in a million years I could pick up that kettlebell. Or I never thought in a million years I'd be lifting 30 pounds on bench press, or whatever the case may be. And it's just like, again, we have these glass ceilings we put on ourselves for some reason. Fuck those glass ceilings. You are way stronger than you think, so don't be afraid to push yourself. Push yourself safely. I don't want you getting injured, but please don't be afraid to push yourself in a safe fashion and, you know, go in there and have fun and try to beat what you did last time. That's one of my most favorite things about lifting for me personally is I can go in there, I can look at my workouts, because you should be tracking your workouts, because if you're looking at all this right here, you're probably gonna track your workouts. I hope you do. So you can go in and beat what you did last time and, you know, try to get better and push yourself and set new records and so on and so forth. Man. So don't be afraid to push yourself. Guys, that is the video here today. If you have any questions, please feel free to drop them below. I thoroughly hope you enjoyed it. If you did, please feel free to leave— I was going to say leave a 5-star rating review, but this is not the podcast. Feel free to leave a thumbs up, subscribe to the channel, click that little notification bell to get notified when Eric puts out new videos. Again, any questions, drop below. Hope you enjoyed. We'll chat soon. Okay? Bye.