Quick Pumps 01: Motivation vs Discipline & Rapid-Fire Fitness Hot Takes

In this Quick Pumps episode, we break down one of the most debated topics in fitness and life: motivation vs discipline.

Why does motivation fade so fast?
Why does discipline actually get results?
And how do you stay consistent when you don’t feel like training?

After the main discussion, we jump into rapid-fire fitness hot takes. Short, punchy, and honest — this episode is built to give you clarity, mindset shifts, and practical takeaways you can use immediately.

Transcript

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All right, we back. Okay, we back. We back. We had a quick one. you see that shit? That was actually ninja-esque. I think I hurt my knee. Okay, episode's over. We're calling this one Quick Pumps. Quick Pumps. And we're in a different location, obviously. A lot quieter. So quiet. nice. Where are we, Matt? We're at F45 at Typical Central. Two week trial, $40, sign up. Wow, that was really good. I was just looking for F45, uh we'll go with the location, we'll go with the fact that you co-own a little bit of it and all that stuff. You want to get some members joining. Definitely biased. And we're just going to do some rapid fire topics today. Just get little pump, talk about some stuff. um So it's a full body workout today. And then you're going to need your phone because we have the topics on the... But the first one I want to talk about for our first little quick series here called quick pumps once again. Fill in the gaps between the sets. my God. Fill in the gaps between the sets. What am I? The marketing rights itself. might do some shoulder flies while we a brand manager or something? I'm going to do some flies. Warm it up. Yeah. So we're doing full body, right? Yeah. And we'll post this quick pump in the description as well. Full upper body, yeah. Full upper body. Dude, we do legs once a month, come on. Maybe twice. Okay. But yeah, okay. First topic for quick pumps, discipline versus motivation. That's a good What are the differences? Which one do we like more? I'm gonna tell you right off the bat, I prefer discipline more, but we can get into that. Yeah, I get that. But yeah, motivation is kind of a tricky one. like, it kind of comes in waves at least I find like. You're not going to always be motivated. Yeah. In fact, sometimes you might be less motivated more often than actually motivated to do something. My turn. Yeah. I'm just doing like a couple of flies, get warmed up. Yeah. I think I kind of agree with you said right off the rip is that discipline definitely outweighs motivation. Because you can get motivated. You know, maybe you're scrolling TikTok or Instagram. see like David Goggins. Yeah. David Goggins. Who's going to carry the boats? and you're like, man, I'm not carrying the boats and then you get motivated and go for a run at like 3 a.m. but then you never do it again. You know what mean? Or you spend weeks not doing it. So I think discipline for sure, it's way harder, right? To be disciplined because if you're disciplined and not motivated, then you really gotta be fucking disciplined. Like you really gotta be pushing yourself to do it when there's zero motivation. Interesting that you said that because they do kind of they can work hand-in-hand. I feel like if you have both, ah, dude So you're like you're going balls to the walls. Nothing's gonna stop you. You can run through frickin brick walls Yeah for sure, but at least for me, I don't know if it's like as you age and I think it's just been like a regular kind of cyclical thing for For motivation like sometimes you're really into it and you have all these ideas. Yeah, you feel like Whoa, where's all this energy coming from? My mind's sharp. And then certain things happen, you know, life, many variables, you're going through things and then you just lose it. And you're just like, I want to stay in bed. I don't want to do anything. want to play video games. I don't even want to train. So yeah, like that's why I think if you can build a stable, consistent. Is this going back to the routine thing? Like how do you even build discipline to start? Let's bring it back. Like, where does that even come from? I think it's like definitely, I'm sure people hear this all the time when watching motivational videos, but it's like small habits, like repeating it every day, even though you don't want to. You know what I mean? Like can be something simple like... Cold shower. Yeah, like that's a fucking good one, right? Cause like I'll be honest when I did it. Like I haven't taken a cold shower in a minute, but I was really, really motivated that I would do it and I would not do it. So, and I think um you have to kind of like build that part of your brain that like, ah that kind of tells you that you don't need to do it. You know what mean? That you need to like kind of overcome that mental block. But yeah, those like small habits make big difference whether it's getting your, maybe your goal is to get 10,000 steps a day and there's days where you don't hit it and you just have to like kind of force yourself to then when you, like for example 10,000 steps is a good one because. Yeah, because that's one that I think a lot of people. It's very attainable. Want to get and they have like, even my clients I'm like, are you getting 10,000 steps? Oh I did 8,000 today, I 5,000 but I 17,000 on Tuesday. I'm like great, like you've averaged out but like if you just. in your head force yourself to do 10K, then, you know, it kind of sets you up for those like small wins will set you up for bigger outcomes over the course of like a long time, right? So I guess what you're saying in terms of building that discipline is you have to get used to essentially doing whether the task is small or whether the task is big. or and strenuous. You have to get used to following through and actually doing it because otherwise you're going to fall into, I don't know what it is, a trap or you're going to fall into the old habits that you don't want to, that you want to escape. So yeah, I guess that makes sense. Like there's definitely more of a scientific way. You mentioned the like the training your brain. Yeah. There's definitely something there that's in a way more sophisticated podcast, but that's not this one. You become more like resilient, right? A hundred percent. I think too, like a lot of people, like that warrior mentality, a lot of people, I can just speak from experience. You want to do something. You get super motivated. Like motivation is an all time high. So by nature, discipline is already there. Like because you're so motivated, you do it for a week and then maybe you have a bad day. or two bad days, and it's almost like you're like, all right, I can't do, like, I screwed it up. You kind of mentally feel like you've let yourself down. And then you go through the dip and then the time passes. And then it's like a cycle. Then you get motivated again. And you're like, all right, this time for real, I'm gonna do it. And then you do the same thing. You go for four or five days. You have a bad day. It dips again. You're like, I suck, I hate myself. know what I mean? It's like. That's that whole cyclical thing. Yeah, just up and down, up and down. Whereas if you're truly disciplined, even the days that you don't want to do it, you do it and maybe it sucked like crazy, but there's never the dip. Yeah. And then eventually I think you get to a point where it's like, this doesn't even feel like I need to be disciplined anymore. It's just like habitual. Like training, right? Like we're at that point with training. Never a time where even when I don't work out, I'll still work out because I've just been doing it for so long. And well, at least in the the when you're thinking about working out and our area, our point, like the way we find working out in our lives is uh if you don't do it, then it really affects your mood. Right. So discipline kind of comes as a double edged sword in this case, because it's so entrenched in your lifestyle that Like if you do miss too much time off, then it'll affect you negatively. So it's better to just keep on track and to just like do it. But you enjoy doing it, so it's not even really discipline, you know? Yeah, as I'm saying, at that point it's not even discipline or motivation, it just becomes a part of your life. Okay, yeah, that discipline makes sense. The whole motivation thing though, like I feel like people, should we get started? We're warm? wait, that was warmup? I'm already like Let's do our first set. We'll do thrusters. Sure. And then our upper will be flies. Yeah. we're here. Sounds good. I'll just move the camera to keep things interesting. I still, yeah, last thing on the motivation thing. I feel like people um focus on that more than they should. You know, they like, they keep. Motivation. do it unless I'm motivated. Exactly. Yeah. And then they're like, well, if I don't feel like doing it, I'm just not going to do it. And that's it. Whereas you really want to be focusing on building those habits and strengthening the mind in order for yourself to kind of just be able to do things in your worst of times. Right. that's what like separates, you know, like the top. performers in whatever field that they're in. um I think it's just like straight up, they're just more disciplined than the average person, right? Like last thing before we change it, I gotta hit these reps. I don't wanna breathe too hard. Yeah. But. Whew, that's pretty good with 20s. Yeah, I'm not gonna do that. Come on. Fine. Be disciplined. But I'm not motivated. This is what we're talking about. Like us waking up early for our clients. Yeah. Like I'm up at five every day. Yep. 5 a.m. club, baby. I love it. It's the best. I get to wake up 5 a.m. Every day. Every day. It's the best. Nacho libre. Yeah, so good. What else does he say at the end there? I don't know. Something along those lines. I'm going to get some flies in here. Chest flies. Yeah. Oh, chest flies. Okay, cool. I'll do it with the 20s. That'll do with the 20s. Easy, because that one's fun. 20 kilograms, by the way, just to... Yes, yes. 20 kg. like 45 pounds, let's say. But yeah, like I more often than not... would prefer to sleep. Oh, even though I get, you know, the minimum required amount of sleep that I would need to function like seven plus hours. Yeah. That means I have to go to bed at nine 30 on the weekdays. Do I want to do that? No. an ideal situation, if like I had my life placed optimally, I'd probably go to sleep at 12 and wake up at eight, something like that. Yeah. But I just don't have that luxury. Yeah. I gotta stay disciplined. I gotta stay on my grind. I gotta make the clients happy. So I gotta get up at It's your business too, right? Yeah, it's my livelihood, right? That's why. So you gotta do things that, you know, some people might think of them as a sacrifice, right? In some sense. But the things like that in your day to day life, I find really help build the mental fortitude for when it comes to discipline. But yeah, 100%, if you had to pick one, discipline all the way. Motivation is very fleeting. And you should only use it like a superpower to enhance your discipline. Yeah, that's when you can like extra lock in. Yeah, like I of feel like that right now, you know? You're already disciplined, so now you've got high motivation. I think that's when you're like the most creative, the most like, yeah, like you said, brain's like... firing on all cylinders. It's also a good time like, or sometimes when your discipline is low, or your motivation is very high. I think what really helps with that is like calendar, putting stuff in your calendar. Like if you're like, hey, you know what? Like I really want to start eating clean like four times a day, track my macros. Dude, we have so much technology. There's so many apps. a hundred percent. To do apps. I was going say get to do apps, put stuff in your calendar. set alarms, like I have mega ADHD, you know, that's like. Really? Yeah, I set. No way. Dude, I have alarms on my phone that are like meal five, meal four, you know what I mean? Like, yeah, Forget to eat, bro. Yeah, because sometimes I'll just like, or like, at least that reminds me to track my calories, because sometimes I'll do a whole day and I'm like, fuck, I haven't tracked anything. And then you got to go back through the whole thing. You just like screw that. Like I really don't want to. Yeah, yeah, yeah, yeah. And then it's like a good way to, a good discipline habit to have there. is just the second either before or after you eat, you just do it like right away. And it seems like such a simple thing, it's a habitual thing. Yeah. It's just developing the habit. It seems so simple. You're like, Oh, it takes one second, but like you eat and you're like, all right, I'm to go wander off and do something. And then hours go by. You're like, Oh crap. it's even easier now. You could take a goddamn photo. Yeah. Yeah. It's not going to be a hundred percent accurate, but you're going to get an idea. it's better than nothing. And if you're smart about it, you could just pre-save the foods and literally go. to like the foods that you eat most, because I'm sure you're similar to me where like during the weeks you have the same breakfast, the same lunch. So it's super easy to put in. But yeah, that's pretty much our thoughts on the motivation for this quick pump. Here's the next one. If you could only do three exercises for the rest of your life, what would they be? Definitely not thrusters, that's for sure. You go first, I'll do my set of thrusters. Three exercises, deadlifts. Interesting. Deadlift squat bench. oh Deadlifts is total body. Yeah. I feel like deadlifts, pushups and pull ups. Fuck, you took one of mine. Yeah. Pull ups is solid. See those calisthenics dudes that do like all those crazy variations of pull ups. They're just absolutely jacked. Yeah. And like core strength is insane. Man, all those calisthenics videos, those guys are like in the hood and stuff. I never see any in the gym. But yeah. Cause it's like prison workouts. True. So deadlifts cause it's full body, right? Deadlifts, yeah, because. It's very injury prone if you don't know how to do it. Yeah, good point. This is talking from. And you're supposed to do it forever. I've seen you after doing them for a year straight. want it. freaking kill yourself. It's different when you're powerlifting prepping. But yeah, definitely. Maybe if I just sub it out, let's say I had no equipment whatsoever. I think it'd be like plank variations. Plank. You have equipment. So it's like any exercise. Yeah, deadlift I think, because that will encompass full body, but this way can train my legs, but also still feel like I'm working upper. That's smart. That's real smart. And then. pull-ups because pull-ups are awesome. And push-ups, just to get the pride. could do pike push-ups, tricep push-ups. There's so many variations of Yeah, could target shoulders. Damn, I'm pretty close. I think I'm gonna sub out the push-up. Oh, did you have push-ups too? No, I have pull-ups. I kind of agree with you on the deadlift. trying to think of, I think I might sub the deadlift for squats. Yeah, squats would also be like, just between the two, if I was stuck on a desert island. I wouldn't want it to be with a squat rack. think I would do squat, pull up and leg raises. Ooh, yeah, you do love those leg raises. love leg raises. Yeah, no, that's good. That's a good one. You wouldn't be able, man, but then there wouldn't really be a chest bump. It's a hard one. That's what I'm saying. I was trying to cover all bases. So push ups and pull ups, you get the full upper pump and then deadlifts, at least, you know, I'm going to have, guess, massive glutes and hammies. My quads aren't going to get much work. like you said, it is a full body, right? Exactly. You get, you even get your traps in there. Sumo deadlifts, conventional deadlifts. One more set? RDLs. Let's do one more. Yeah. Cool. Next question. All right. What's another quick fire? Ooh, supplement that you, what's one supplement? We're both gonna the same answer here. What's one supplement that you swear by? Three, two, one, creatine. We've been over this. Holy shit. In our first episode, we mentioned it all the time. If you had to tier rank that, it would be S tier, God tier. Yeah, that's like banned, banned in the meta. 10 out of 10. Creatine is the current meta. Yeah, creatine is- No, creatine is the meta, the overarching meta. Yeah, it's so good, dude. It doesn't ever die. That's one thing that I don't need discipline for, because I take it every day, no matter what. Just feels so good, dude. Okay, what's okay? Let's scratch creatine, because that's a very obvious one. like something else that you take. Second one. you have to think of a little bit. Does a multivitamin count? I have a, I don't know about those. Because it counts, that's like multiple supplements in one. Okay, if it's not creatine. Uh, this is tough. Cause usually I just take multivitamins. Probably, magnesium? 100%. Yeah, that would be my second.% bro. Fuck, like we're the same. That was gonna be your secondary option? It's not even a question. I would say those two are, in my opinion, like the most important. Magnesium, if creatine is S tier, magnesium is A tier. Yeah, A plus. 100%. Wow, you have to give the plus to it. yeah. yeah. And then I'm thinking like in generalities, the most generic like supplements, these aren't even like pre-workouts. Yeah. Proteins. I'm thinking even more basic, like a hydration complex, like electrolytes. Electrolytes, yep. Something that you can take every day and actually get some form of benefit from it. I mean, protein powder is pretty high up there. You got your sodium, potassium. Number one exporter in Kazakhstan. It's a little bit of magnesium as well in there. Nice. Should we do some stuff on the T-RX? Yeah, 100%. Do some rows maybe. Some push-ups. These are fun, the quick workouts where you just get a nice quick pump. Just get another 10 minutes and then go get some ramen. What? Gonna cut that out. And get ready for work, I mean. Yeah, get ready for work. So do underhand grip row. Okay. Okay. Cool. Um, give me another one. Give me another one. Hit me. Hot take. Ooh. We've kind of talked about this cardio is overrated. Ooh, that's a, that is a hot take. I think it's overrated in the sense that like maybe for new gym goers, they immediately assume like, I want to lose weight and I'll go on the treadmill kind of thing. I think it's overrated in like the fitness space for beginners. But I mean, it's, it is super important for your heart health and your cardiovascular health. Muscular health, cardiovascular health. now, you know, some of the biggest indicators of longevity are your VO2 max. good that is indicates how your mortality is. You live much longer, right? Exactly. So yeah, can see where I know some people take the opposite approach to like don't don't do like raises. I don't do any cardio because like, you know, my diet is super clean. I'm in a deficit. still losing weight. I'm still leaning out. But then yeah, exactly. You're not, you're not really uh working your cardiovascular strength at all, which is important. And it translates to your strength training when you have good cardio. Like you won't be out of breath after five leg raises. We got to not work out together. If this podcast is going to work. I mean, at the same time, impossible for us to both do it and then talk. got to talk. We're just pumping today. I'm not even counting reps. I'm just like, that's what a pump is. I'm just getting a pump, getting, getting a little. Yeah, definitely not overrated. It's just like, you need to know your goal. You know what you're doing. But like what you said, if you're a new member, you come to the gym. and you get a membership just to like do cardio and that's like how you're gonna lose weight. You should probably mix in a little bit of everything. Do you think, uh just on that topic, is it adequate enough from a cardio perspective to just be doing steps like walking? Cause I mean that- 10K steps a day? Yeah, let's say 10K is like that. Depends where you are in your fitness journey. Like say you're extremely overweight, let me say the obese word. Yeah. 100%. Canceled. Just getting, just getting those. the daily steps in is gonna be, cause you're essentially starting from like almost nothing. Yeah, you're gonna get a cardiovascular workout. gonna some difference, but then progressive overload, pushing yourself, challenging yourself. You have to maybe increase the angle, increase the speed, start mixing in some body weight stuff. So it's like a progressive thing. think if you're at the beginning, then sure, that's great. Like even if you're elderly and you're starting from zero. Maybe you have injuries, you can't run. Yeah, so it really depends on the situation. But yeah, 10K steps a day for sure if you're- But then you would say if you're like intermediate or maybe a high level beginner to advanced, the 10K steps is almost like, that's just like- It's almost like a pre-requisite. That's like the baseline. Yeah, like I take like minimum 15 a day and that doesn't, that's just like- Yeah, it's like your body's so used to It's just my life. It's my life. It's the best. It's the best. I get to do it every day. Let's do, ooh, nice one. Would you rather lose 10 pounds of muscle or two inches on your arms? 10 pounds of muscle. Straight off the bat, dude. My arms don't grow and like, I think my, like I'm maybe 16 and a half, 17 inches. Yeah, if I were to lose two inches on my arms, I think I'd jump off a bridge. But wait, do you lose the two inches and then you're still the same big everywhere else? Like you just see. Oh, I see what you mean. Like your arms get smaller, but like everything else. Well, I'm assuming you'd be disproportionate. I'm assuming if you're opting to lose the 10 pounds, your arms will stay the same and you lose the 10 pounds everywhere else. Take it off my calves. They're not growing. No, bro. 10 pounds is it's a lot. 10 pounds is uh evenly distributed. Right. I think I would take the 10 pounds or take the two inches. Well, if you lose the 10 pounds, you have to work a lot harder to build it back. Yeah. Whereas if you lose two inches off your arms, who the fuck's going to measure your I'm gonna take the arms to be honest. Me, I'll measure the arms. Okay, fair. That's fair. We have very opposite takes on that one. I just like, dude, I've worked. Bro, 10 pounds? If you're natty, that takes years. That's like five years. So. like five years. Depends on your training That's true. mean, if you put on like, if you put on like a pound on your arm each, that's probably about two inches. That's a lot for your arm. Yeah, dude. When I did the DEXA, like the scan. I think was like my arms were like eight and a half pounds each. I was like, damn, I thought they were way more. There's some heavy arms, bro. Yeah. And then my legs are only six pounds. Just kidding. What's the next one? last one. How much am I got? These are 30 minute quick pumps. Yeah, we can probably get one more little round it. Yeah. A little quick one. Yeah. we got five minutes. Sweet. One thing every guy does wrong in the gym. Every guy or like just like you see it a lot. You see it a lot. Yeah, that's the same question. Yeah. Yeah. I think everyone. Probably deadlifts. True. Deadlifts I see wrong. Bench I see wrong a lot. Lack of warm ups. Oh, okay. Yeah. No, that's that's really good. Yeah. People don't warm up. Especially younger, younger guys. Yeah, they just walk right into it. I remember when I was more of a bro lifter back in university. Bro, I would just walk in there having, I just had my two scoops of free ready to rock, go hit like almost a max set of bench. Yeah, just no, no warm up whatsoever. No mobility. Definitely. I used to be like that too in my twenties, a hundred percent now. And I need to do like a 10 minute at least old man warmup. um So there's that, the unk warmup. then, okay, so we're going that route. I think For guys, you don't see it very often, mobility and stretching. That's what I just said, warm up. No, I'm talking about like just in general. Oh yeah. Not just warming up, like doing mobility movements. Never, never. You never see a guy sitting there doing like hip cars. or you get like the Eastern European men who are just like spinning their arms around. There's this one. Yeah, they just go absolutely bananas. And then they're like, okay, I think I'm ready. I'm ready to work. Yeah, you know, so I think mobility and work. Yeah, mobility and warm up, would say is like the main one. If I were to pick an exercise, I think deadlifts and squats are always pretty rough, specifically barbell free weight. then even like ah sometimes bench, right? Like see a lot of really dangerous benches where they're like benching to their neck, you know, when their arms are guillotine, like a guillotine press or they do the football bench where they unrack it. let it plummet to their chest and then just fucking bounce it like, and they go like this and then, you know, and there's like nine other guys, bro, you got this bro. No, we don't like that. ah Last one quickly. Okay, quick, quick, quick. Hold on. Well, this is kind of rough. was gonna say, should we train where you're hangover? We talked about that. two, two, the IC list. We kind of talked about that. What's your goal? Ooh, what's your goal? What's your short-term goal right now? For me and you, let's go quick. Let's do one more movement. We got three minutes. You want to do seated shoulder press on this thing? Sure. Mix with deadlift. Okay. Let's do... Catabels? That one, nine. Station nine. Okay. Sounds good. Row and deadlift. Yeah. Yeah. What are your short term goals? What are your short term goals? short term goals are to increase... Let me backtrack on that. Short-term goal for me is to put myself back out there. Ooh, nice. uh Not in a dating way. I was like, didn't you get married like two weeks ago? Yeah, no, mean like in terms of sharing ah my life knowledge, just trying to provide some form of value and help to people that receive it well, because I really... falling off that quite a bit. Yeah, it's hard. And it's a mixture of things, mental things. We kind of touched on it on the motivation and discipline. Yeah. Are going to do the deadlift or me I did it first. I did them both. But also another goal I have is to lock in. Lock in. Lock in. Lock Lock in. And I'm just kidding. uh Yeah, just be a little more like I have the discipline. but kind of just turn it up to volume nine. A bit more structure, keep things going. Like this podcast is a great one, weekly episodes. we've been pretty good with that. Summer was summer, got a little bit wild. It is winter. We had fun. So now it's like that winter arc. Winter arc, What about you? Fitness wise, for me I just need to this short term and then like over couple Oh, was it a fitness based Just in general, no, no, in general. I'm saying fitness wise for me. Definitely start doing more like of the cardio training that I was doing leading up to high rocks. Cause basically the minute I got home from the race, I threw my running shoes into the garage. And one of the things, did you? Five key. Nice. One of the things I told myself, cause it's the second high rocks I've ever for is like, I cannot do it and then stop running and then pick up running three months just for high rocks. Like I need to keep it going. And like for me, that's a discipline motivation struggle for sure. Cause like I tell myself, okay, today's day I'm to run. And then like, you know, I train, I'll do my strength training, I'll get home and I'll be like, I can run tomorrow. I'm not training for anything. So I think for me, that's the main fitness thing. next day is just like, yeah, exactly. And then the next day and the next day, the main thing for me, fitness wise is yeah, training is going well. Food's pretty good. Just, uh, I just got to get on the cardio and personal kind of similar to you just like I've been doing a lot more content stuff, just keep that going and uh prioritizing that kind of stuff to expand the brand. Exactly. Expand the brand. So that's kind of like the short term for me. then I long term. Another short term is play more magic. Yes. Game more. On the off times, which we don't really have so much. I saw this hilarious meme today. uh where this guy was like, finally got a day off, I can catch up on all of my stuff, all of my hobbies. And he has like his PS5 on, he has like a Pokemon pack or a Magic pack, and he has like his Nintendo Switch and he's sitting on the couch, and he's literally just like shuffling through. He opens the pack, shuffles the cards, plays some PS5, to the Switch, he's like rotating through it. I relate to that so much. You can't even like enjoy yourself. Well the problem is like, you know, you have like a day, and you're like sick, I can finally like... game a little bit, yeah, do stuff like that. And then you find you're like, okay, but first I'm just gonna quickly do some laundry and then I'm gonna update programs. I'm gonna do this. And then you sit down and it's like the day's already mostly gone and your motivation to game or do whatever is much lower. You know what? I gotta be more disciplined with gaming. That's what I gotta do. Like not do it as much? No, do it more. Make a bone. And I gotta rank up in battlefield. I got a lot of stuff to do. some more magic, but yeah. Nice bro. That's pretty much it. Quick pumps. I'm feeling pretty good. Quick pumps between the sets. Yeah, just like rapid fire. Yeah, that could be like rapid fire Q and A's once we have people asking questions. Yeah. And like rapid fire mini topics. Easy peasy. Lemon squeezy. All right. Cool. All right, good shit. Well, I'm gonna just keep deadlifting here while you sign out. All right, guys. Catch you later, that was quick pumps in between sets.