What The Research Really Says About Muscle Growth

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(Cont.) What The Research Really Says About Muscle Growth

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Welcome to There is a Method to the Madness. My name is Rob Maxwell and I'm an exercise physiologist and personal trainer. I am the owner of Maxwell's fitness programs and I've been in business since 1994. The purpose of this podcast is to get to the real deal of what really works and most importantly why things work. Hence the name, There is a Method to the Madness. Before I get to today's show, I want to thank Jonathan and Lynn Gilden of the Gilden Group at Realty Pros. They are committed to providing the highest level of customer service in home sales. Why don't you give them a shout and figure out what your home is worth? 386-451-2412. Welcome to today's show. Let's see what's going on out in my exercise world today. It is Thursday when I'm making this, uh March 19th. I um did work out this morning, did some strength training, and did a little zone two treadmill afterwards, which means uh comfortable pace. Um love starting the day working out. Always do. Always do. That's the time for me when I work out is bright and early in the morning. Typically start somewhere around 520 or so, and then I'm done by 6:30 with everything, which includes my stretching and all that good stuff, because really like to work on my mobility, have a little bit of a snack before my first client. So that's what's up with my exercise world today. Um, getting a lot of good feedback on this podcast, and I'm really thankful for that. Somebody uh literally found me through the podcast, and I think that's pretty cool with a Google search. And um, they were saying how they love like the scientific, like basically the name, the method to the madness of just breaking things down and why things work, why they don't work. I just think that's so important. When people understand things, I think they're far more likely to do it, you know. Uh, I mean, that's true with everything. I mean, no matter what skill we learn, I think when we really learn why, it just becomes easier to I hate to use the word motivation because it's so fleeting, but like we will just have a tendency to feel like we should do something. And that comes from greater knowledge, I think. All right, so enough of that. Speaking of more knowledge, I printed this pretty cool study or collection of studies done by the National Strength Conditioning Association, which is, you know, one of the good ones out there along with the American College of Sports Medicine, Mayo Clinic. There's a lot, a lot of good sources out there. But one of the ones I belong to, member of certified by as the NSCA, National Strength Conditioning Association. So because I'm a member, I get the emails and it gives me all the highlighted articles. One I pulled up that I really thought I'd find interesting was on basically dispelling the myths in bodybuilding and physique sports. Like it took some of the myths that are propagated out there and then looked at all the studies to either confirm them or dispute them. And if you're not a bodybuilder or a physique athlete, you know, pay attention anyway, because you know what, you really are. If you're working out, you are a bodybuilder. You are trying to build your body. So, you know, let's not lump it into a sport. I think this is relevant for everybody. All right, so I think you might find this fun. I'm gonna go through all of them here. Myth number one is that periodization is necessary to maximize muscle growth. Now, periodization is a formal systematic way to change your training. That's what it is. So formal periodization says that there's a macro cycle, which is like a year long, maybe as as low as six months, and then a mesocycle is typically two to three months, and then a microcycle might be a month. So that's like the real formal way, what we call classic linear periodization. It's just a way to like always make sure you're changing the workout. All right. That's really all that it is. You're gonna see like football players or professional athletes, they typically follow a periodization schedule because they kind of have to, because their seasons are built in a way where they're the same time every year. So let's take Major League Baseball. They're starting their season almost this week, like next week, literally. So typically the beginning of April. And if they go all the way to the championship, they go into November. So it's a long season. So they have to follow periodization because they don't want to be like doing their hardest training during the season. They need to do their hardest training prior to the season. So everything is kind of like figured out for them that way. But from that, there's been like myths that says you have to formally follow periodization to get the most out of your strength training. That's myth number one. So the study says, no, basically, no. I could read you the whole study, but you're just gonna have to trust me. It says it's not really necessary. It's not unnecessary, it's just not necessary. That you basically can do the same thing over and over, and your body is going to respond, at least physically. I say at least physically because the study did a good job of pointing out where it did make a difference was mentally. Some people felt like they needed some change in there. And so the periodized workout tended to work better for people who got bored in that. So essentially, the answer is no, you don't need it. It also says that it doesn't hurt. And it's like most of these things we're gonna go through. I just don't want to ruin the whole podcast, but most of it is like it, it's good either way, really, you know. But I've been doing this 31 years, and I can tell you that personalities are different. There are some people that hate change. I'm not gonna force change on them because some old study said periodization was superior. Number one, I never bought that. It just didn't make sense to me. I'm not gonna force change. We want to do what is best for each individual. Personally, I like to change my workouts around about once a month, but it's not a dramatic change. It's just maybe the days I do things or some exercises, you know. Maybe I'll do different exercises, different workouts anyway. But so I don't really follow a classic linear plan, but I will do some change. So to sum that one up, it is absolutely not true. And that goes along with the variation in training. You hear people say often, well, you have to move things around in order to get the body to grow. And that simply is not true. You don't have to. There are there's something what we call the SEDS principle, which is very, very important, specific adaptations to impose demands. So, like, let's say you are doing your bicep curls a certain way all the time, like you're doing the standard palm facing out, you're doing some supination in your wrist and you're flexing your elbow all the way up. That's like a basic arm curl. That's fine. So, but let's say you start playing softball. See, I'm playing some softball. So when you grab the bat, you're grabbing the bat more in a hammer grip style, like you would grab a hammer. So then you could say, well, if you really want to follow the SEDS principle, specific adaptations to impose demand, so your arms are the strongest in the way you're going to be using them, then it would make sense to do more hammer curls. So that's fine. That's where some variation is actually good for you. But variation for the sense of variation has just not been founded in the studies. Okay. So the next myth is very, very similar to this one. And I can remember in the 80s and 90s, it was uh a guy named Joe Weeder. He's a famous, famous fitness influencer long before there was such a thing. He was he was the editor and owner of Muscle and Fitness magazine. He owned Flex magazine, he owned Women's Fitness Magazine. He pretty much is the one that uh financially was responsible for bringing Arnold Schwarzenegger over to the United States to basically be his shrivel for um all of his products and stuff like that. So he's a big name in the bodybuilding world. But anyway, I mean, there's some good he did. Like everybody, there's some good, and then there's some things you almost kind of have to laugh at. One of the things I always laughed at was how he took common principles and put his name by it. So one of the big ones in the 80s and 90s was the weeder muscle confusion principle, right? He had to attach his name to everything, and then he would talk about that. Basically, what he was trying to say was that you always needed to confuse your muscles for them to grow. I mean, that is giving them a ton of credit, more so than you could ever imagine. Like, do you really think your muscles are so smart that they need to be confused? I mean, they're confused anyway. They're just doing what you want them to do pretty automatically. So basically, it was just every time you train your biceps, you should do something different to confuse them. Like instead of doing six reps on a normal basis, you're gonna do 15 and you're gonna switch the exercises. Every time you do your legs, you do something different. I mean, again, it's like periodization, but in reverse. It's total like it's mayhem. There's just no truth to that either. I mean, the studies show that you don't need to constantly confuse the muscles to get them to grow. Again, it doesn't hurt. I try to teach clients all the time that there's different ways to do things. Like I have a very structured way that I train my clients. I have two basic workouts that I use for the majority of people. I have like a standard set of a circuit where we're doing a warm-up set or two, and then we're going to do a main set to fatigue. Then I have more of a circuit that I put together where it's the multi-joint exercises, and we're doing multiple sets of the multi-joint exercises. It all works out to essentially the same thing, which is around 18 to 20 quality work sets done. In that, there'll be changes based on whatever, based on what's available, based on what I think they can do, based at what I think they're going to be best at. But we don't have to confuse it. We can simply make sure that we're training all of the major muscle groups because that's the goal. I mean, that's what science comes down to with strength training, that we have to hit all of the major muscle groups in a week's time, you know? And then how much volume we need, as I talked about last time, is very subjective. But other than that, the structure doesn't have to be there. It can be there. I have one guy, I hate to change anything because it really just messes with this head. He doesn't do as well. I have other people that if they do the same exercise for the same muscle group two times in a row, they're stealth. So I know that at the end of the day, it's doing what is best that works for you. All right. Next myth is that every set has to be to muscular failure. I mean, that is not true. If we do every single thing that we do in the gym to muscular failure, we are going to overtrain. This is the hardest one, though, out of all of these things to implement in the gym, because there is such a fine line. The research has shown that going to failure is beneficial. It can also be counterproductive if you do it too much. The research also shows that if you get within three reps in reserve, what we now call RIR reps in reserve, if we get to three, we are getting enough stimulus to the muscle to get the benefits that we need. And the stimulus means that we've recruited all of the muscle fibers. If we get within three, we're going to get the benefits. This is what's hard though, is where is that three? Because everybody is different. It's easier for the individual to learn where that is and then be able to kind of coach themselves. I say it all the time. It's like, I get a good idea. Like I've been doing this a long time, and I get a lot of credit for being able to really know. I can watch people's facial expressions, I can tell the tempo, the movements changing, I can tell that they're maybe not going all the way up or all the way down. Like I can tell when they're getting close to failure for sure. But the best way for a person to learn is to know themselves. So the bottom line is this. What that means is if you put a weight on any exercise and you can do 15, you cannot do 16, you can do 15, like you fail at 15. It, you you get it up there barely, you pause for a second and like you know you can't do another rep. Okay. That is failure. That is 15 rep max. So, based on this research, it means that if you get to 12, you're getting enough of a stimulus to get the results. So it's a fine line you got to dance with, but you got to dance with it because if you don't get close enough, I don't want to say it's a waste of time, but it's definitely a warm-up set. You're not going to get the physical adaptations you need to get stronger. You're just not. You're maintaining it, but you're not going to get stronger. If you're happy with where you are and you're you're happy with your strength levels because you want to work on other things like flexibility, cardio, whatever, great. But if you want to get stronger, we have to get within that level, or we're just not going to get the results. So the myth that everything has to be a failure is wrong. The myth that you have to do just anything is good enough is also wrong. It's a little dance that you have to play and get as right as you can. All right. The next myth, I believe we're up to four here. Cardiovascular training will significantly reduce hypertrophy. I mean, that's been preached since the beginning of time, and this is probably a little bit of a longer one to go through. So, what we call that now is we call that concurrent training, concurrent training, which means that you are doing both strength and cardio exercise as a regular part of your routine. And if you ask me as an exercise physiologist and personal trainer, you need to. I mean, if we really want overall fitness, which I've been preaching a little bit, and next week their emails are coming out talking about that. The the um components of physical fitness is body composition, muscular strength, muscular endurance, cardiorespiratory and flexibility. So we really need all pieces of the pie, the five pieces of the pie to be fit. So as a trainer, I'm gonna tell you you do need to do both. Now, the um myth through the years, especially with bodybuilders, is that they shouldn't do any cardio because it's going to impede gains in strength. Well, overall, I'm gonna give this one a caveat. Overall, the results show that that's a false myth, that you can absolutely do cardio and still gain strength. Now, for my clients out there that come to me that are on a uh a routine of doing both cardio and strength, again, like I advocate for everybody, like this isn't impacting you. If it may impact a few people that go, yeah, but I want to be a bodybuilder on a stage. Look, I get it. I've competed. I plan to do a physique competition in May, actually. So, you know, I'm in this camp, and I can promise you, I still do my cardio. It's important. And the results show that if you do it right, you're not going to impede your strength gains. Like anything done too much, you're going to impede anything. That's why I said there's a caveat to this. The myth is false. You can do cardio. The key to it is if you are running all the time. Let's just take running because it really burns away the most energy out of all of them, unless you live out west and you're doing northwest, I should say, and you're doing cross-country skiing almost year-round. Nothing is going to impede into your recovery as much as running does. It just does. It's harder. I don't mean on the joints necessarily, but it's going to require more energy per minute than any other activity. For example, if I were to sit on an exercise bike and spin at a pretty good rate with decent intensity, I might be burning six calories per minute. You know, that's that's okay. If I'm running on a treadmill, it's going to be closer to 11, 12 calories per minute. So it's like double. And you can look up where you'd be online or anywhere, you can come up with what we call the metabolic calculations, and it will show you just that. But the point is, is you're going to use more energy with running. So if you run all the time, like you're running every day and you're running at a pretty good intensity, yes, you're probably going to impede your strength and muscular gains for sure. But you don't need to do that to get the cardiorespiratory benefits. So what the study showed was if you keep it to a moderate amount, and especially the intensity, if you keep it more to like zone two training, which is the easy to moderate zone, you're not going to cut into your strength gains. One final caveat: you've got to eat enough to get muscular. Like the way we lose weight is energy in has to be less than energy out, but it's the same for gaining weight and strength too. Like, you can't be on a restrictive diet and get stronger anyway. That's not going to happen. That doesn't mean you don't change your eating habits if you're trying to drop body composition. No, I'm not saying that. But I am saying that if you're you're basically not eating enough, you're not going to get stronger anyway. So if you're trying to get stronger and you're trying to do your cardio, you also need to make sure that you're eating a good, balanced diet as well. So all of it comes down to food. All right, with that. All of it comes down to feeding. But bodybuilders that like to jog, like the bike, like the beach bike, like to walk, like to walk on the treadmill, there's good news for you. You're not going to cut into your gains. All right. That is a myth. All right. And here's a biggie number five. All right. Lifting will make women bulky. Look, I don't know how many times I've covered this through the years. I don't even know how many times I've covered this in this podcast. It isn't true. Women are not different than men in that way. Men are not different than women in that way. We all get stronger and bigger based on our genetics. Period. Actually, women have a far less tendency to gain as much bulk as a man because they are going to not have as much testosterone as a man. That's a big factor. The other issues are frame size, uh, other hormones. I mean, it's really, really genetic. And then the other side of it is if women are more mesomorphic and have more natural levels of testosterone, or they're taking testosterone, then yes, they can get bulkier. But your style of lifting or whether or not you lift has nothing to do with it. You don't know how many times. Oh my God, if I had a dollar for every time some a woman has said to me in the gym, or you know, men have said it too, but not as much. Like, well, I don't want to do that because I'm gonna get bulky. It's like, uh let me tell you a funny story. All right, this podcast is pretty loose in format, right? Wasn't on my bingo card to talk about this, but I'm gonna tell you a little story on this. Years and years ago, I was not even in this field yet. I was working out at a gym in Newsmarnet, and there was a guy who was a known kind of meathead, uh, took some steroids. Uh, I knew him, got along with them okay, but uh a little, a little on the nutty side. So he was watching the gym that day. I don't know why the owners. Like felt like that was a good move to leave him in charge when they left, but they did. And a woman who actually was a hairstylist who used to work at a building close to our gym would, you know, I knew she was a hairstylist, I'd say, or you know, I mean, when you share a building with people, you see them pull up the work or whatever. But anyway, she pulls in and uh one day she walks into the gym and she goes up to the front desk and she's like, Hey, you know, I want to start working out, but you know, I I don't want to get bulky, you know. Well, this for some reason this guy was in a bad mood. Didn't have his his uh you know Cheerios that morning. I don't know. He's always in a bad mood. But anyway, he just goes off on her in one of those roid rages, you know, and he's do you really think it's that easy? All you have to do is start lifting some freaking weights, and you're gonna put on muscle or I train every day and I take illegal steroids. Or he didn't say illegal, but something he did say that though. Like he literally said, and I take these anabolic AIDS that I spend a lot of money for, like ranting on her, like how hard it is just to gain some muscle. Now, keep in mind this guy was extremely muscular, but his point was he spends so much money, time, and effort to gain weight, muscle, and then somebody's just gonna start lifting weights who doesn't even want to gain muscle will gain muscle. Now, as crazy and dysfunctional as his rant was, it is still so true. Just not the way you want to say it to somebody, right? There's better ways to explain to them that their thinking is false. But if you let that sink in, I think you can maybe gain the lesson there, right? Just think about that. People are going like guys are the opposite in many ways. Like they go out of their way to try to gain some muscle, like especially that 17 to 28-year-old, you know, are just so obsessed with bigger arms, bigger pecs, and blah, blah, blah. Almost like a lot of women are, you know, obsessed with being skinny. Like there's it's just the way it is. And both can be unhealthy. Like it really comes more down to be the best version of you you can be, as I've talked about before. But if you think about that and how much effort and work it takes for them to do that, they're taking supplements. Some of them, unfortunately, are taking drugs. They're working out, they're eating, they're doing everything perfect, and they're still gaining like only a few pounds a year of muscle. So if you think about that, how unrealistic it is. Your genes are your genes. Ladies, if you are intended to grow bigger, like that's just your genetics, and you have a higher level of testosterone, you have large muscle bellies, bigger bone size, maybe, then that's the way it is. But not working out is silly. All right, like it's it's silly, but it's not true that you're just gonna bulk up because you start working out. And the study, not just my rant, that it's just the rants coming from the study because I hear it all the time, but the study confirms that too. And also pointed out how much fat loss you will gain from increasing your metabolism through working out. And so the thing you were afraid of actually made you look smaller and leaner. So that myth is not true. Genetics takes care of that, desire also takes care of that. All right. Next myth bodybuilders need to follow strict restrictive diets. I mean, it if you followed Schwarzenegger, and I did, like I liked the guy. I mean, there's things he said that's a little nutty through the years, but ultimately I think he does the right thing as far as talking about what he shouldn't have done when he was younger. He has a pretty good podcast now, um, a good newsletter I like to read, and he's got exercise physiologists working for him, and he admits that he's an old pro bodybuilder, but he doesn't mean he knows everything about health and fitness. So I like that humility in him. I really do. I respect that in him. So, but if you follow his personal life too, like if you've read his books, which I have, and like seen what he did personally, like the guy didn't need a perfectly clean diet all the time. I mean, he's famous for loving his cheesecake. He's he's famous for his wine, he's famous for like different things he likes to eat. I mean, during show prep time, yeah. I mean, bodybuilders need to be on a fairly restrictive diet. And then some of them go bananas and in the offseason eat what they want and gain 50 or 60 pounds and they get out of shape. That's not healthy either. But the but thinking that you have to eat a certain way all the time to be a physique athlete just isn't true. I mean, I'm a physique athlete. I do those things. And I promise you, I eat a clean diet, but I'm not overly restrictive. I mean, I'm not restrictive at all. I actually eat a lot. I eat 3,000 plus calories a day. And on days where I eat out or, you know, whatever, I eat more than that. But I eat clean because I like to eat healthy, but I'm definitely not restrictive. And there's really nothing off my list. I don't eat meat. I'm not a big meat guy, don't eat beef at all. But that's just like my personal decision out of other reasons than necessarily health. But like I eat ice cream, I mean, I eat pizza, I mean, I eat these things. You know, I just don't overdo it all the time. So that's a myth. The research proved it was a myth, that we don't have to be on these overly, overly clean restrictive diets. A quote that I've always said is, and um, since as far back as I can remember, I believed this and told other people, try to eat 80% good 80% of the time. That's what I try to do. Like, if 80% of what I eat all day is really good, clean, healthy foods, and I do this 80% of the time in my life, I'm doing pretty darn good, right? It's about trying to manage our days, right? Make it manageable. When I see people go on real restrictive diets, they typically don't last. All right. Myth: you need to eat every three hours to gain muscle. Very simple, not true. Like that came out of some studies that was done based on the thermic effect of feeding, which means that when we eat, we ramp things up about 5% for a very short period of time. And then people went crazy with it and said that you should eat every three hours and all this. Well, then the people that got into um fasting like went the opposite way and were starving themselves for a certain period of time and then eating only during a window, intermittent fasting. The reality is on these studies that they lumped that into it's just not true. There has not ever been a perfect time in between. You have to know yourself. You have to know what works for you. But basically, calories in, calories out per day has been the thing that has really stood out. I mean, I like to eat three good meals a day with some snacks. That's what I'll do. Um, I've been perfectly fine doing three square meals a day. I know some people that do two. There isn't a perfect rhythm. So the studies have shown that it's not true as long as your blood sugar isn't dropping, because if your blood sugar drops, you're not going to be able to do your work or whatever very well. You only know yourself with that. But there's not a perfect meal timing schedule, and it it's how we eat is different for everybody. And the study confirmed that it comes down to what you do per day on a daily basis. Next one, that you have to consume a certain amount of protein right after your workout. Now, I've been guilty of that. I've been guilty of seeing some of the studies that have said that. Ultimately, the study finds that it is not true. It came down to having enough protein per day is what led to the greatest impact of protein. Now, is there anything wrong with having a protein shake after your workout? No. You know, you it gives you kind of like a little mental pick-me-up, like there's nothing wrong with it. But the studies have shown like if you feel like you have to do it, it's just not true. What the studies again confirmed, and this number I've been telling people for a long time, is as long as you're consuming 1.6 grams per kilogram of body weight, which is going to work out to be about 75 to 80 percent of your weight in pounds, if you want to figure it out that way. Like for me, I'm 168 pounds or so. If I consume 125 grams of protein, I'm getting the needed protein I need to help me recover from my workouts and everything else. So it's not nearly as much as some people think. But again, it's kind of like the reps in reserve to failure, like it's very intricate. We don't want to be like, oh, no protein, because then some people like aren't eating any, and then some people eat too much. So we do want enough, but the studies confirmed that it does not have to be right afterwards. That as long as you are getting that 1.6 per kilogram of body weight during the day, spread out most likely, then you're getting enough protein. All right. Finally, fasting cardio burns more fat. Oh man, it's not finally. I got more than that. Ah, it's all right. This is gonna be a long podcast. Fasting cardio burns more fat. Fasting cardio means that if you do your cardio on an empty stomach, you're gonna burn more fat than if you didn't, like if you had a snack before, whatever. Simply not true. Again, we're trying to micromanage all these little details of things. And so often we're just like not understanding the common sense. Like, do animals do that? Do other animals do that? Like, we're really trying to make this all down to a science. And it is a science, but the science says everything comes back to the amount of energy in and energy out that we expend and bring in on a daily basis. So there's no truth to it. You also don't have to eat ahead of time, it's what works for you. If you eat too much before you do cardio, you're probably gonna throw up, right? I mean, it's kind of like common sense. And maybe you find like in the morning, if you don't eat and you go, you know, you don't feel as good. You don't feel as energetic. Do it for that reason. Do what feels right to you. But there is no truth to fasting cardio burns more fat. All right. This one is the final one. And this is like, oh my God, it's not. There's two more after this. Muscle turns into fat if not used. Do I really even have to talk about that one? I mean, I hope everybody now in 2026 knows that that's completely not true. I mean, growing up, you know, I'm 60. So growing up, we used to hear that all the time. Oh, that big guy, wait till he's 60, my age. He's gonna be fat because of all that muscle. And you know, I don't know. I don't think any part of me ever believed that. But I mean, a lot of people did. Muscle doesn't turn to fat, and fat doesn't turn to muscle. All right, it's completely different tissues, muscle tissue, fat tissue. When that big guy quits working out, which he shouldn't, but if he does, he's just gonna shrink. The muscles are gonna go away. That's called atrophy. Hypertrophy is the opposite of that muscle gain. So when you see some of these guys who are huge, and then you see them a few years later or 10 years later, like football players that oh man, they're they're kind of skinny. That happens sometimes. I can think of some guys that played in the NFL that were massive when they played and worked out all the time, maybe got tired of that regimen, maybe other things, whatever, but they were just smaller. And you go, but Rob, some of them get fat. Yeah, because they quit working out, they quit playing and they eat too much. So they get fat because they're gaining fat. The muscle doesn't turn to fat. They just stop all the activity they used to do, they quit working out, and they gain fat because they're not doing nearly as much as they used to, and they still eat as much. That one is so simple. And finally, I can turn my page. This one's also silly. Myth: creatin is a steroid. I don't know who started that one. I mean, creatin is not a steroid, it's a completely different molecule. All right. Creatin phosphate is a high-energy phosphate that resides within your cells. It's the only compound small enough that your muscles and organs can use for energy. So we literally store it in our cells. Steroids are hormones made in the endocrine system, completely different animal. All right, not even remotely the same thing. Both of them are can be very highly natural, but you know, your body produces both, or your body has to create the substrates which produce both. But creatine is not a steroid. Creatin is a safe, effective supplement as long as your kidneys are good, as long as your kidneys are good to help you build muscle, but it is not a steroid. Basically, what we do when we take in some supplemental creatine is just make sure that there is more readily available because it is the first energy source your muscles go to. The studies have shown that it is effective with building strength. That doesn't mean it's a steroid, okay? Steroids have many, many, many side effects. I don't ever recommend you taking them unless you're prescribed by your doctor for other reasons other than just working out. Whatever, that's between you and your doctor. But there are a lot of side effects to them. Creatin, again, the only known side effect has been if somebody already has kidney disease, they want to be careful. All right. So I think that was fun. I really like doing these. It just reiterates what I already know. Hopefully, it's preaching to the choir. Hopefully, you knew these things. And thank you for listening. I know today was a longer one, but it was fun. And by the way, you can cut them in half if they're too long. All right. So until next time, B Max Fit and B Max Well. All right. Thank you everybody for listening to today's show. I really appreciate it. I want to remind you to please hit automatic download. It really helps me and it helps the show. And now I'd like to thank Overhead Door of Daytona Beach, the area's Premier Garage Door Company. They have the best product and the best service. I personally vouch for Jeff and Zach Hawk, the owners. They are great. They're going to get you exactly what you need. So if you have any garage door needs, give them a shout at 386-222-3165. And now I'm very excited to add another sponsor. ProCharge Liquid Protein Enhancer has joined the team. And let me tell you, they are a great product. I pop one after a workout. Each container has 40 grams of protein, so that's two servings. I take 20 grams after I work out. What's really cool about them is it's portable. You can throw them in your suitcase. You don't have to worry about mixing powders and making a mess. At least that's an issue I've had with some of the protein powders through the years. And you know what? They taste really, really good. So you can check them out on my website, fit to themax.net, or you can go right to them at Prochargeprotein.com.