Tutorial

																									

														
0.12
														
in this episode we're going to be taking
													
																									

														
2.28
														
the next step we're going to be looking
													
																									

														
4.17
														
at laying out your program and writing
													
																									

														
6.87
														
it down in the previous episodes we've
													
																									

														
9.33
														
figured out what we are going to do as
													
																									

														
11.759
														
our work sets and our work weight we're
													
																									

														
14.73
														
now going to create our program the
													
																									

														
17.34
														
program is going to consist of trying to
													
																									

														
19.98
														
do three sets of five repetitions so
													
																									

														
24.75
														
you're going to try to do your five
													
																									

														
27.06
														
repetitions that you did in the last
													
																									

														
28.769
														
episode but you're going to do that
													
																									

														
31.529
														
three times each set is going to be
													
																									

														
35.55
														
completed and you need to focus on
													
																									

														
37.98
														
trying to complete the entire 15
													
																									

														
41.43
														
repetitions one of the beginning
													
																									

														
44.25
														
mistakes is not resting enough between
													
																									

														
47.34
														
your sets in a strength-based program
													
																									

														
50.19
														
you want to make sure that you are
													
																									

														
52.32
														
resting enough so you can attempt the
													
																									

														
55.199
														
next set at a hundred percent you don't
													
																									

														
58.23
														
want to be fatigued when you attempt
													
																									

														
61.199
														
that set you want to make sure that you
													
																									

														
63.539
														
have everything you could possibly have
													
																									

														
66
														
to do those five repetitions it's common
													
																									

														
69.869
														
to have six seven eight minutes of rest
													
																									

														
73.58
														
until you make sure that you are
													
																									

														
75.75
														
absolutely ready to go don't go if you
													
																									

														
79.259
														
feel that you have even a little bit of
													
																									

														
81.21
														
fatigue make sure that your body is
													
																									

														
83.159
														
still warm but you are not fatigued so
													
																									

														
85.83
														
we've done our five by three program
													
																									

														
89.4
														
we've written this out we've completed
													
																									

														
91.32
														
it we are now going to repeat this every
													
																									

														
95.22
														
48 to 72 hours the way that your body
													
																									

														
100.14
														
will work is you are going to do the
													
																									

														
102.36
														
training you will spend a period of time
													
																									

														
105.36
														
in the fatigue State and then you're
													
																									

														
108.45
														
going to be looking at a recovery state
													
																									

														
111.54
														
and that recovery we want to make sure
													
																									

														
114.27
														
is completed and as your recovery has
													
																									

														
117.42
														
completed you want to then train again
													
																									

														
120.5
														
roughly two to three days is how much
													
																									

														
123.57
														
space you want to leave between your
													
																									

														
126.06
														
sessions for you to get stronger with
													
																									

														
128.7
														
this training if you don't give it
													
																									

														
131.25
														
enough rest and you don't act
													
																									

														
133.86
														
recover what's going to happen is the
													
																									

														
136.65
														
fatigue is going to build up and you are
													
																									

														
139.56
														
not going to feel it Matt perhaps in the
													
																									

														
141.63
														
first week or two or even month you will
													
																									

														
144.39
														
feel it further down the line as the
													
																									

														
146.61
														
fatigue compounds similarly if you leave
													
																									

														
150.51
														
it too long so past the 72-hour what is
													
																									

														
154.47
														
going to happen is your body is going to
													
																									

														
156.42
														
revert back to or slowly revert back to
													
																									

														
159.75
														
your previous strength level that you
													
																									

														
161.91
														
had before you did the training so you
													
																									

														
164.97
														
want to at the 72-hour mark you're
													
																									

														
167.97
														
building on the strength levels that you
													
																									

														
170.25
														
have from the previous session so the
													
																									

														
173.37
														
gains that you had created from the
													
																									

														
175.32
														
previous session you're going to build
													
																									

														
177.06
														
upon on the next one and then on to the
													
																									

														
180.03
														
next one so the key to linear progress
													
																									

														
183.54
														
and consistent progress is to have a
													
																									

														
187.44
														
very small increment in the training
													
																									

														
190.5
														
sessions if you manage to do all 15
													
																									

														
193.62
														
repetitions you are going to then
													
																									

														
196.11
														
increase only by half to one kilo up
													
																									

														
200.959
														
into the next session once you do that
													
																									

														
204.54
														
session again if you complete the 15 you
													
																									

														
207.959
														
increase again on the flipside if you
													
																									

														
211.53
														
are unable to complete the 15
													
																									

														
214.08
														
repetitions that you've set yourself
													
																									

														
216.15
														
then you need to stay on that way or go
													
																									

														
220.26
														
back a step until you can do that 15 you
													
																									

														
224.489
														
need to be able to complete the 15
													
																									

														
226.59
														
repetitions until you progress there is
													
																									

														
229.709
														
no point in going further up until you
													
																									

														
232.53
														
have completed the 15 reps so something
													
																									

														
235.29
														
that is important to know is whether the
													
																									

														
237.84
														
program is working or not now
													
																									

														
240.15
														
to check whether it is or not we need to
													
																									

														
243.239
														
repeat the 1 RM checks and all we need
													
																									

														
248.22
														
to do is every 2 or 3 months is to go
													
																									

														
251.61
														
back to doing that 1 RM session where we
													
																									

														
255.84
														
just start from low again and start to
													
																									

														
258.989
														
build up and try to figure out what our
													
																									

														
261.989
														
1 repetition max is hopefully if you've
													
																									

														
265.8
														
been doing the program
													
																									

														
267.36
														
correctly and you've been doing that
													
																									

														
269.219
														
very small steady increase in weight you
													
																									

														
272.46
														
will find that the actual level of your
													
																									

														
275.129
														
1rm would have increased from let's say
													
																									

														
278.55
														
the red band which we had in our example
													
																									

														
280.919
														
up maybe a kilo or two to make ourselves
													
																									

														
284.55
														
stronger and we can see that we are
													
																									

														
287.159
														
actually getting stronger using that 1rm
													
																									

														
290.49
														
value attached to this episode is a
													
																									

														
294.659
														
template that I've created for you to
													
																									

														
297.169
														
give you an idea of how your program
													
																									

														
299.939
														
should look now it's going to start
													
																									

														
303.36
														
looking like this but as we kind of
													
																									

														
306.479
														
build up with the warm-ups and cooldowns
													
																									

														
308.939
														
as well it's going to get slightly more
													
																									

														
310.469
														
complicated but for now we're just gonna
													
																									

														
312.99
														
stick with this where we can see what
													
																									

														
316.139
														
our sessions are going to look like for
													
																									

														
318.27
														
the meet of this session training
													
																									

														
320.37
														
session so here you can see an example
													
																									

														
323.279
														
of one of the training sessions and here
													
																									

														
327.029
														
I've laid out what you want to be doing
													
																									

														
329.669
														
with your sets and your reps now to
													
																									

														
332.58
														
begin with you can see that each of
													
																									

														
335.069
														
these big columns so you have week one
													
																									

														
338.19
														
here is gonna go down from the Monday
													
																									

														
341.509
														
into Wednesday and then into Friday so
													
																									

														
345.99
														
don't forget that we have those two to
													
																									

														
348.389
														
three days rest and we're able to
													
																									

														
352.099
														
recover from the previous session before
													
																									

														
355.62
														
we do the next now here in each row you
													
																									

														
360.27
														
have what the session consists of so for
													
																									

														
363.18
														
the first one we've worked out that our
													
																									

														
365.4
														
work set is 42 kilos so using the band
													
																									

														
369.719
														
and we're going to be doing three sets
													
																									

														
372.509
														
of five repetitions so we're going to do
													
																									

														
375.509
														
five reps we're going to rest and then
													
																									

														
377.55
														
we're going to do another five reps
													
																									

														
379.11
														
we're going to rest and then we do
													
																									

														
380.4
														
another final third set of five reps so
													
																									

														
385.56
														
we will record down in these boxes every
													
																									

														
390.449
														
time we do one repetition that equals 42
													
																									

														
395.94
														
so if we do five repetitions
													
																									

														
400.41
														
actually instead of just saying that
													
																									

														
402.69
														
we've done five in here what we're
													
																									

														
405.06
														
actually going to do is record what we
													
																									

														
407.4
														
call the volume so the volume is the
													
																									

														
410.7
														
number of repetitions times the weight
													
																									

														
412.95
														
so actually it will be for 210 so 210 is
													
																									

														
421.61
														
5 times 42 and every time we manage to
													
																									

														
426.51
														
do the 5 we're going to record in the
													
																									

														
428.58
														
next volume so say set 2 we do 210 we
													
																									

														
432.75
														
put that in and then finally another 210
													
																									

														
436.05
														
into the third set so on Monday we can
													
																									

														
439.95
														
see that we have managed to do every rep
													
																									

														
443.94
														
for each set ok so that would happen on
													
																									

														
447.81
														
Monday and then on Wednesday we repeat
													
																									

														
450
														
the process so we know that we have 42
													
																									

														
452.4
														
kilos as our weight 3 sets 5 reps and we
													
																									

														
457.05
														
repeat the process so say we do that
													
																									

														
459.36
														
again we're able to do 5 reps 5 reps 5
													
																									

														
465.12
														
reps ok and then we can move into Friday
													
																									

														
468.21
														
so something that is actually you can
													
																									

														
471.78
														
see here is I've done the same program
													
																									

														
474.57
														
even though I completed that all five
													
																									

														
478.44
														
all 15 reps I've completed so actually
													
																									

														
482.55
														
what we're going to do is we're going to
													
																									

														
484.2
														
use the adjusted weight so instead of
													
																									

														
487.26
														
doing 42 so let's say we actually go to
													
																									

														
491.94
														
43 so I'm going to put 43 in here 43 43
													
																									

														
496.56
														
and that means that the volume actually
													
																									

														
498.33
														
goes up to 213 213 213 okay so we're
													
																									

														
504.99
														
actually we've done more for the volume
													
																									

														
508.17
														
and we can record that down with this
													
																									

														
510.78
														
adjusted weight
													
																									

														
511.98
														
so as we complete the week and we have
													
																									

														
515.13
														
managed to make her way over to Friday
													
																									

														
517.91
														
we're now upping the weight again from
													
																									

														
521.52
														
43 up 1 to 44 44 44 and we've only been
													
																									

														
528.6
														
able to manage 14 of the 15 reps in
													
																									

														
533.56
														
on this Friday session so let's say that
													
																									

														
536.38
														
on the first set you could do all of the
													
																									

														
539.59
														
five reps the second set again all five
													
																									

														
543.04
														
reps but for the third set unfortunately
													
																									

														
546.43
														
you didn't make the fifth repetition
													
																									

														
549.79
														
this is totally fine so instead of 2:16
													
																									

														
553.33
														
it's actually 1/7 - okay so it's forty
													
																									

														
557.56
														
four times four not five so this is
													
																									

														
562.3
														
inevitably going to happen where you're
													
																									

														
564.4
														
going to miss a rep here or there so
													
																									

														
567.81
														
what happens is on the next training
													
																									

														
571.21
														
session so we're gonna go up on to week
													
																									

														
573.61
														
two on the Monday the following Monday
													
																									

														
575.71
														
we're gonna do the same adjusted wait
													
																									

														
578.68
														
okay so we're not going to increase
													
																									

														
580.83
														
we're going to put the adjusted weight
													
																									

														
583.57
														
here as 44 44 44 okay
													
																									

														
588.07
														
and again we're just doing the same
													
																									

														
589.96
														
training session so this would be 2:16
													
																									

														
592.66
														
we managed to do all five reps on there
													
																									

														
594.76
														
- 16 yes and then we managed to do the
													
																									

														
598.78
														
third set again - 16 we did all five
													
																									

														
602.35
														
reps okay so now we can progress on
													
																									

														
605.77
														
again with our weight so instead of 44
													
																									

														
609.01
														
on the next set we now move up to 45
													
																									

														
611.95
														
okay
													
																									

														
612.94
														
45 45 and now what's going to happen is
													
																									

														
617.08
														
the new volume is going to change to two
													
																									

														
619.69
														
to five okay and we just carry on doing
													
																									

														
622.96
														
the same thing and we keep increasing
													
																									

														
625.3
														
our weight and putting in our volume
													
																									

														
629.05
														
values in here with these values let's
													
																									

														
632.65
														
say for instance that on this Monday
													
																									

														
635.89
														
session actually what happened was we
													
																									

														
638.68
														
hit the 14 of the 15 again so this
													
																									

														
642.13
														
actually became 172 and actually it just
													
																									

														
646.66
														
repeated itself and then for the next
													
																									

														
649.78
														
session again the same thing happens so
													
																									

														
652.839
														
you find that actually the values just
													
																									

														
657.3
														
sit there and you kind of feel like
													
																									

														
659.41
														
progress is not going anywhere what this
													
																									

														
662.23
														
is saying is the difference between the
													
																									

														
665.53
														
43 to the
													
																									

														
667.209
														
forty-four was too large and you need to
													
																									

														
670.779
														
go a little bit more granular in terms
													
																									

														
673.42
														
of the weight so when we can do this so
													
																									

														
676.209
														
instead of 43 to 44 that step up is too
													
																									

														
680.079
														
big so what you can actually do is you
													
																									

														
683.11
														
go back down a little bit and instead of
													
																									

														
685.509
														
43 but 44 you do 43 to 40 3.5 or even
													
																									

														
692.079
														
smaller numbers you could you could do
													
																									

														
693.91
														
forty three point to forty three point
													
																									

														
696.22
														
one and you go up in smaller steps this
													
																									

														
699.459
														
is perfectly fine and it means that you
													
																									

														
702.339
														
can start on that linear progression
													
																									

														
705.189
														
upwards again don't stick on the same
													
																									

														
708.61
														
amount and the same numbers constantly
													
																									

														
711.309
														
if you find that three sessions in a row
													
																									

														
714.209
														
happen the same then I would suggest
													
																									

														
716.92
														
going back to the 43 and then granularly
													
																									

														
721.439
														
increase a smaller amount so the
													
																									

														
724.179
														
increment is smaller you could go to
													
																									

														
726.85
														
forty three point five and see if you
													
																									

														
729.399
														
can do that session again because you
													
																									

														
732.369
														
don't want to stick on one value and
													
																									

														
734.679
														
just keep hitting the same amount it
													
																									

														
736.99
														
just means that it was too big of a jump
													
																									

														
739.42
														
for you so go back a little bit and
													
																									

														
742.42
														
increase with smaller amounts lastly you
													
																									

														
747.129
														
don't need anything quite as elaborate
													
																									

														
749.199
														
as this having a simple sheet of paper
													
																									

														
752.379
														
and pencil or notepad or your mobile
													
																									

														
754.779
														
phone to record down what you do while
													
																									

														
757.72
														
you're training is all you need you only
													
																									

														
760.389
														
need to know how many reps and sets you
													
																									

														
762.429
														
do and what weight you're doing it at as
													
																									

														
765.009
														
long as you have an accurate record you
													
																									

														
767.259
														
can then take it home and fill in
													
																									

														
769.509
														
something like this a sheet like this
													
																									

														
771.519
														
and put in your volumes afterwards the
													
																									

														
775.6
														
reason that having something like this
													
																									

														
777.399
														
is good is because we can do some simple
													
																									

														
779.679
														
maths and some statistics and analytics
													
																									

														
781.72
														
on the values at a later day and we can
													
																									

														
785.17
														
see our progress much much easier
													
																									

														
795.5
														
you
													
																							

1
00:00:00,000 --> 00:00:04,000
in this episode we're going to be taking

2
00:00:02,000 --> 00:00:06,000
the next step we're going to be looking

3
00:00:04,000 --> 00:00:09,000
at laying out your program and writing

4
00:00:06,000 --> 00:00:10,000
it down in the previous episodes we've

5
00:00:09,000 --> 00:00:14,000
figured out what we are going to do as

6
00:00:11,000 --> 00:00:16,000
our work sets and our work weight we're

7
00:00:14,000 --> 00:00:19,000
now going to create our program the

8
00:00:17,000 --> 00:00:24,000
program is going to consist of trying to

9
00:00:19,000 --> 00:00:26,000
do three sets of five repetitions so

10
00:00:24,000 --> 00:00:28,000
you're going to try to do your five

11
00:00:27,000 --> 00:00:31,000
repetitions that you did in the last

12
00:00:28,000 --> 00:00:34,000
episode but you're going to do that

13
00:00:31,000 --> 00:00:37,000
three times each set is going to be

14
00:00:35,000 --> 00:00:40,000
completed and you need to focus on

15
00:00:37,000 --> 00:00:43,000
trying to complete the entire 15

16
00:00:41,000 --> 00:00:46,000
repetitions one of the beginning

17
00:00:44,000 --> 00:00:49,000
mistakes is not resting enough between

18
00:00:47,000 --> 00:00:51,000
your sets in a strength-based program

19
00:00:50,000 --> 00:00:55,000
you want to make sure that you are

20
00:00:52,000 --> 00:00:57,000
resting enough so you can attempt the

21
00:00:55,000 --> 00:01:01,000
next set at a hundred percent you don't

22
00:00:58,000 --> 00:01:03,000
want to be fatigued when you attempt

23
00:00:61,000 --> 00:01:05,000
that set you want to make sure that you

24
00:00:63,000 --> 00:01:09,000
have everything you could possibly have

25
00:00:66,000 --> 00:01:13,000
to do those five repetitions it's common

26
00:00:69,000 --> 00:01:14,000
to have six seven eight minutes of rest

27
00:00:73,000 --> 00:01:18,000
until you make sure that you are

28
00:00:75,000 --> 00:01:20,000
absolutely ready to go don't go if you

29
00:00:79,000 --> 00:01:22,000
feel that you have even a little bit of

30
00:00:81,000 --> 00:01:25,000
fatigue make sure that your body is

31
00:00:83,000 --> 00:01:29,000
still warm but you are not fatigued so

32
00:00:85,000 --> 00:01:30,000
we've done our five by three program

33
00:00:89,000 --> 00:01:34,000
we've written this out we've completed

34
00:00:91,000 --> 00:01:39,000
it we are now going to repeat this every

35
00:00:95,000 --> 00:01:42,000
48 to 72 hours the way that your body

36
00:00:100,000 --> 00:01:45,000
will work is you are going to do the

37
00:00:102,000 --> 00:01:48,000
training you will spend a period of time

38
00:00:105,000 --> 00:01:51,000
in the fatigue State and then you're

39
00:00:108,000 --> 00:01:53,000
going to be looking at a recovery state

40
00:00:111,000 --> 00:01:56,000
and that recovery we want to make sure

41
00:00:114,000 --> 00:01:60,000
is completed and as your recovery has

42
00:00:117,000 --> 00:01:63,000
completed you want to then train again

43
00:00:120,000 --> 00:01:65,000
roughly two to three days is how much

44
00:00:123,000 --> 00:01:68,000
space you want to leave between your

45
00:00:126,000 --> 00:01:71,000
sessions for you to get stronger with

46
00:00:128,000 --> 00:01:73,000
this training if you don't give it

47
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enough rest and you don't act

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recover what's going to happen is the

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fatigue is going to build up and you are

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not going to feel it Matt perhaps in the

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first week or two or even month you will

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feel it further down the line as the

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fatigue compounds similarly if you leave

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it too long so past the 72-hour what is

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going to happen is your body is going to

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revert back to or slowly revert back to

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your previous strength level that you

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had before you did the training so you

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want to at the 72-hour mark you're

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building on the strength levels that you

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have from the previous session so the

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gains that you had created from the

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previous session you're going to build

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upon on the next one and then on to the

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next one so the key to linear progress

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and consistent progress is to have a

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very small increment in the training

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sessions if you manage to do all 15

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repetitions you are going to then

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increase only by half to one kilo up

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into the next session once you do that

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session again if you complete the 15 you

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increase again on the flipside if you

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are unable to complete the 15

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repetitions that you've set yourself

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then you need to stay on that way or go

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back a step until you can do that 15 you

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need to be able to complete the 15

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repetitions until you progress there is

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no point in going further up until you

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have completed the 15 reps so something

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that is important to know is whether the

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program is working or not now

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to check whether it is or not we need to

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repeat the 1 RM checks and all we need

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to do is every 2 or 3 months is to go

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back to doing that 1 RM session where we

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just start from low again and start to

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build up and try to figure out what our

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1 repetition max is hopefully if you've

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been doing the program

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correctly and you've been doing that

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very small steady increase in weight you

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will find that the actual level of your

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1rm would have increased from let's say

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the red band which we had in our example

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up maybe a kilo or two to make ourselves

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stronger and we can see that we are

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actually getting stronger using that 1rm

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value attached to this episode is a

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template that I've created for you to

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give you an idea of how your program

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should look now it's going to start

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looking like this but as we kind of

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build up with the warm-ups and cooldowns

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as well it's going to get slightly more

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complicated but for now we're just gonna

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stick with this where we can see what

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our sessions are going to look like for

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the meet of this session training

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session so here you can see an example

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of one of the training sessions and here

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I've laid out what you want to be doing

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with your sets and your reps now to

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begin with you can see that each of

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these big columns so you have week one

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here is gonna go down from the Monday

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into Wednesday and then into Friday so

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don't forget that we have those two to

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three days rest and we're able to

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recover from the previous session before

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we do the next now here in each row you

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have what the session consists of so for

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the first one we've worked out that our

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work set is 42 kilos so using the band

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and we're going to be doing three sets

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of five repetitions so we're going to do

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five reps we're going to rest and then

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we're going to do another five reps

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we're going to rest and then we do

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another final third set of five reps so

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we will record down in these boxes every

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time we do one repetition that equals 42

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so if we do five repetitions

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actually instead of just saying that

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we've done five in here what we're

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actually going to do is record what we

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call the volume so the volume is the

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number of repetitions times the weight

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so actually it will be for 210 so 210 is

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5 times 42 and every time we manage to

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do the 5 we're going to record in the

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next volume so say set 2 we do 210 we

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put that in and then finally another 210

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into the third set so on Monday we can

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see that we have managed to do every rep

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for each set ok so that would happen on

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Monday and then on Wednesday we repeat

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the process so we know that we have 42

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kilos as our weight 3 sets 5 reps and we

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repeat the process so say we do that

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again we're able to do 5 reps 5 reps 5

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reps ok and then we can move into Friday

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so something that is actually you can

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see here is I've done the same program

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even though I completed that all five

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all 15 reps I've completed so actually

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what we're going to do is we're going to

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use the adjusted weight so instead of

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doing 42 so let's say we actually go to

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43 so I'm going to put 43 in here 43 43

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and that means that the volume actually

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goes up to 213 213 213 okay so we're

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actually we've done more for the volume

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and we can record that down with this

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adjusted weight

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so as we complete the week and we have

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managed to make her way over to Friday

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we're now upping the weight again from

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43 up 1 to 44 44 44 and we've only been

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able to manage 14 of the 15 reps in

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on this Friday session so let's say that

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on the first set you could do all of the

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five reps the second set again all five

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reps but for the third set unfortunately

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you didn't make the fifth repetition

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this is totally fine so instead of 2:16

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it's actually 1/7 - okay so it's forty

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four times four not five so this is

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inevitably going to happen where you're

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going to miss a rep here or there so

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what happens is on the next training

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session so we're gonna go up on to week

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two on the Monday the following Monday

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we're gonna do the same adjusted wait

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okay so we're not going to increase

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we're going to put the adjusted weight

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here as 44 44 44 okay

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and again we're just doing the same

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training session so this would be 2:16

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we managed to do all five reps on there

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- 16 yes and then we managed to do the

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third set again - 16 we did all five

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reps okay so now we can progress on

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again with our weight so instead of 44

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on the next set we now move up to 45

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okay

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45 45 and now what's going to happen is

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the new volume is going to change to two

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to five okay and we just carry on doing

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the same thing and we keep increasing

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our weight and putting in our volume

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values in here with these values let's

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say for instance that on this Monday

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session actually what happened was we

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hit the 14 of the 15 again so this

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actually became 172 and actually it just

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repeated itself and then for the next

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session again the same thing happens so

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you find that actually the values just

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sit there and you kind of feel like

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progress is not going anywhere what this

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is saying is the difference between the

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43 to the

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forty-four was too large and you need to

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go a little bit more granular in terms

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of the weight so when we can do this so

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instead of 43 to 44 that step up is too

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big so what you can actually do is you

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go back down a little bit and instead of

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43 but 44 you do 43 to 40 3.5 or even

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smaller numbers you could you could do

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forty three point to forty three point

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one and you go up in smaller steps this

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is perfectly fine and it means that you

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can start on that linear progression

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upwards again don't stick on the same

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amount and the same numbers constantly

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if you find that three sessions in a row

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happen the same then I would suggest

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going back to the 43 and then granularly

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increase a smaller amount so the

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increment is smaller you could go to

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forty three point five and see if you

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can do that session again because you

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don't want to stick on one value and

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just keep hitting the same amount it

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just means that it was too big of a jump

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for you so go back a little bit and

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increase with smaller amounts lastly you

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don't need anything quite as elaborate

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as this having a simple sheet of paper

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and pencil or notepad or your mobile

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phone to record down what you do while

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you're training is all you need you only

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need to know how many reps and sets you

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do and what weight you're doing it at as

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long as you have an accurate record you

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can then take it home and fill in

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something like this a sheet like this

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and put in your volumes afterwards the

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reason that having something like this

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is good is because we can do some simple

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maths and some statistics and analytics

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on the values at a later day and we can

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see our progress much much easier

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you