Barbell Logic
734 episodes - English - Latest episode: 7 days ago - ★★★★★ - 1.1K ratingsJoin expert voices from Barbell Logic and others from the world of strength for resources to help you get strong for life. Get coaching options and more educational content at barbell-logic.com.
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Episodes
Are Fitness Certifications Worth It? - #417
July 19, 2022 15:08 - 28 minutes - 27.1 MBAre fitness certifications worth it, worthless, or does it depend? Niki & CJ walk you through how to consider the value of a fitness certifications as a barbell coach or personal trainer. Are Fitness Certifications Worth It? Personal trainers and barbell coaches have proliferated as the health and fitness industry grows. Fitness certifications also abound, and you can probably find a personal training certification for any niche or skill you would want to learn. Are they worth it? It...
Visual Cues for Lifting #416
July 12, 2022 09:00 - 36 minutes - 34.3 MBMatt & Niki discuss visual cues for lifting: how to best use them in-person & online, common mistakes to avoid, & some helpful examples. Visual Cues for Lifting When used properly, visual cues can reduce the time & words needed to get the lifter squatting or deadlifting or pressing with proper form. Used incorrectly, they can confuse and get lifters trying to mimic something inappropriate for them. Visual cues help with stationary, simple technique elements that can often be diff...
Bad Strength Coach!? Bad Coaching & How NOT To Be Bad
July 05, 2022 09:00 - 37 minutes - 35.3 MBNiki & CJ discuss what makes a bad strength coach and how to avoid the pitfalls of bad coaching. Being not bad, a very good place to start. Bad Strength Coaching Let's face it, we've all experienced a bad professional at one time or another. Whether they were unprofessional, rude, incompetent, sleezy, inattentive, we can all relate to the experience of knowing we're dealing with a bad professional. So what makes a bad strength coach? Bad barbell coaches fall short in at lea...
Tactile Cues for Correct Technique - #414
June 28, 2022 09:00 - 30 minutes - 28.5 MBMatt & Niki explore tactile cues: different types, how & when to use them for in-person and online coaching. Oh, and how do you pronounce tactile? Is it like "tactical?" Tactile Cues vs Verbal & Visual Cues Tactile cues, as you may have guessed, involve you as the coach or an object touching the lifter. Visual cues show the lifter how to properly lift. Visual cues explain (hopefully clearly) how the client should move. Tactile cues use the sensation of touch to deliver information t...
Making the Coaching Transition - #413
June 21, 2022 09:00 - 38 minutes - 35.9 MBThe coaching transition can be hard, as you have to budget time, money, or both with a steep learning curve & avoid potential pitfalls. Niki & CJ help you learn how to make the coaching transition to become a good coach. Also, learn the correct pronunciation of CJ's last name! Coaching Transition - Let's Go So, you want to be a coach!? Awesome. You'll have to move from your current non-coaching state & bring coaching into actuality. Of course, there's the leap of faith method, where ...
Verbal Communication (Let's Talk) - #412
June 14, 2022 09:00 - 40 minutes - 37.6 MBToday, Matt & Niki delve into verbal communication - our primary means of communication as a coach, both in-person & online. While this may seem straightforward, many steps occur to correctly communicate to our clients & get them to move correctly. This begins & 3-part series of sorts where Matt & Niki will explore communication, beginning with verbal & touching on tactile & visual (and the differences between in-person and online). No video this week for YouTube viewers. We tried a new ...
Nerding Out on Pain Science - #411
June 07, 2022 09:00 - 46 minutes - 42.8 MBNerd out on pain science, what it's like doing scientific research, getting papers published, and what we understand about pain interventions for humans. Jayson Ball, staff coach & PhD student, rejoins the podcast with CJ Gotcher. The Pain of Scientific Research What does science look like from the trenches of laboratories, where experiments are designed and executed, papers are submitted and defended, and knowledge is furthered? Jayson is mid-way through a PhD program. He has transiti...
End Your Cooking Rut to Overcome Food Boredom - #410
May 31, 2022 16:44 - 32 minutes - 30.7 MBHow do you end your cooking rut? What do you do when your go-to foods bore you? Niki Sims & Nikki Burman have tips & tricks to re-energize your cooking & meal preparation, so you don't turn to unhealthy, convenience foods that take you away from your goals. End Your Cooking Rut It’s easy to grow sick of the same meals, get burnt out by cooking, meal preparation, grocery shopping, and all the other steps (including eating) that go into healthy, sustainable nutrition. Tackle this thorny ...
Find Clients & Provide Value as a Coach - 409
May 24, 2022 09:00 - 37 minutes - 34.5 MBAre there too many coaches!? Learn how to stand out, find clients & provide value as a coach in a seemingly flooded coaching market. The Flooded Fitness Market Are there too many coaches!? Learn how to stand out, find clients & provide value as a coach in a seemingly flooded coaching market. With social media & the internet, it's easy to be overwhelmed by the quantity of personal trainers, content creators, and coaches trying to find a piece of the fitness market. Niki & CJ can help. T...
Online Coaching is Better Than In-Person Coaching - #408
May 17, 2022 09:00 - 51 minutes - 47.3 MBOnline coaching is better than in-person coaching. It provides more value to the coach and client, enabling greater flexibility, personalization, and effectiveness. Online Coaching is Better Since Barbell Logic began providing online coaching, we have offered it almost apologetically, only as a backup if you lacked in-person access to a great professional barbell coach. We have changed are thinking on online coaching's value. Online coaching is better than in-person coaching for most pe...
Avoiding Coach Burnout - #407
May 10, 2022 09:00 - 43 minutes - 40.3 MBBurnout can occur in any pursuit or career path, but can be particularly noxious for careers coming from passion. Coaching fits that bill certainly, as no one comes to coaching to make billions. So, acknowledging that burnout exists and can happen, how do we avoid it (or stop it if we find ourselves burnt out). What is Coaching Burnout? Burnout isn't being tired. Maybe the analogy in training is that it's not the soreness or exhaustion that one hard workout can create, but rather the buil...
Knowledge: How to Set Yourself Apart - #406
May 03, 2022 09:00 - 34 minutes - 32.6 MBHow do you set yourself apart as a coach? One way is knowledge. Understanding the fundamentals that underlie anatomy, physiology, programming, technique, and platform coaching will differentiate you from the typical personal trainer. Set yourself apart with knowledge. It's easy to get a personal training certification. Even earning a degree in exercise science offers no guarantee of competence as a coach. Have a basic understanding of science. Anatomy & physiology are key here. Get...
Overcoming Imposter Syndrome - #405
April 26, 2022 09:00 - 35 minutes - 32.6 MBNiki & CJ discuss overcoming imposter syndrome as a coach. The address what it is, why it's normal, when you may be beyond your abilities, and practical tips to deal with it. Learn more about overcoming imposter syndrome as a coach. Doubt, fear, and anxiety is normal. With coaching, or really any venture, you will likely experience internal self-doubt but may also have a fear of being discovered or exposed as a fraud or imposter. This appears and persists despite evidence to the contrary....
Find Your Coaching VIP (Values, Identity, Priorities) - #404
April 19, 2022 09:00 - 48 minutes - 44.5 MBNiki & CJ Gotcher discuss how to determine your values, identities, and priorities (VIP). These underlie WHY, HOW, WHAT, and FOR WHOM you coach. Learn about what these are and how you can more consciously develop and refine these over time (they aren't set in stone). Whether we do so consciously or not, we have some notion of our coaching VIP. Something brought us to coaching our friends or family or diving a bit more deeply into why we might train a certain way or how training can be mo...
How to Never Miss Training - #403
April 12, 2022 09:00 - 45 minutes - 42.4 MBConsistency leads to PRs and meeting your goals, more than any other factor (form, programming). Nikki Burman, Director or Client Experience & Exclusive Coach at BLOC, discusses how as a coach she helps others and how a lifter she personally achieves consistency. Learn how to never miss a workout. Nikki often talks to clients who are considering quitting training and online coaching with BLOC, and her approach is "let's find a way to make this work." What this means if not forcing the...
The Once & Future Novice - #402
April 05, 2022 09:00 - 35 minutes - 33.1 MBLots of people execute novice programming repeatedly, and even in advanced programming a lift is being increased through novice programming. So, how do we think about novice programming, returning to it, and how it really differs from true advanced programming? Following MED programming principles, we follow a simple yet hard program because it is effective. The simplest program is the manipulation of one training variable. For a strength novice, typically, this means increasing intensity...
Going Off Script As a Novice - #401
March 29, 2022 09:00 - 57 minutes - 53.4 MBTraining means you have a script or program that you follow, but whether by your choice or life circumstances, you may have to or want to go off script. So, if you're a novice and have to or want to go off script, how do you navigate the potential difficulties and tradeoffs of going off script? 0:00 BL1K! 21:53 RIP Papa Reynolds 24:53 Off Script as a Novice Lifter As a novice, you can progress quickly. For strength, this means that if you graph your progress of the weight on the b...
How Style Affects How You Look & Feel - #400
March 22, 2022 09:00 - 48 minutes - 45.3 MBTanner Guzy joins Matt & Niki to talk style & its effects on how you look & feel. Check out Tanner Guzy and his style coaching https://masculine-style.com/ Improving your style isn't about showing off or strutting around. It's about self-respect and adorning your body with clothes that help make you feel and look good. Tanner points out that when he's looking and feeling good, he's thinking LESS about his appearance and better able to be present and really spend good time with fri...
Simple Hard Effective Training - 399
March 16, 2022 15:08 - 37 minutes - 34.5 MBWe return to the foundations of programming before we jump off into more advanced programming discussions in upcoming podcasts. Why are simple, hard programs the most effective? How do we decide what to do out of the countless options. The concept of MED evolved out of the idea that what coaches were doing, as opposed to simply jumping from one program (novice linear progression) to another program (some HLM or Texas Method variant), was making small changes to modify LP that led to the int...
Red Flags of Coaching: What to Avoid & Look for When Choosing a Coach - #398
March 08, 2022 10:00 - 34 minutes - 31.9 MBChoosing a coach can be daunting, but we can help guide you with what to look for and avoid when you're choosing a coach (and how to evaluate a coach once you're being coached). Andrew provides some helpful frameworks that may be more familiar to listeners: hiring an employee or choosing a contractor or company. We're essentially outsourcing a part of our life to someone who should be able to help us move toward our goals. Whether we don't have the time, bandwidth, expertise, or deta...
Building Healthy Habits - #397
March 01, 2022 10:00 - 46 minutes - 42.8 MBMatt, Niki, & Andrew discuss building habits to achieve your goals. You have habits now, and your results (along any potential access: finances, health, deadlift) are the summation of your habits. One isolated act by itself does not effect excellence, but one action as part of a years of actions does. Continuing your habits is easy. It requires no real energy to continue your habits. Like momentum, it requires energy to change the trajectory of your life. You have to intentionally wor...
Coming to Terms with Cardio - #396
February 22, 2022 10:00 - 52 minutes - 48.3 MBCardio, conditioning, energy systems training: what are these, are these the same, and why would you do them? In this episode, we come to terms with cardio. Let's first consider your training and exercise background. This often affects how you think about this. Some come from a more purse powerlifting or bodybuilding background, where the goal is building muscle or improving strength. A different background may be a cardio-centric, where you ran, did cardio classes, or CrossFit, where...
Overcoming Doubt & Building Confidence - #395
February 15, 2022 10:00 - 46 minutes - 43.4 MBFear, doubt, it's a part of life & certainly a part of self-improvement, strength training, & nutrition. Find some inspiration and practical ideas for how to overcome your fears and doubt. This isn't just for beginners. Doubt is typical as we begin anything new, as the unknown can overwhelm us. There are known unknowns but also unknown unknowns. We might be afraid of embarrassment or looking silly. We might fear getting injured or failing. Let's acknowledge that change and new things ...
Goal Setting #394
February 08, 2022 10:00 - 42 minutes - 39 MBMatt & Niki discuss goal setting: clear goals, digging deep to identify your whys, and how different personalities can effectively develop goals. If you're trying to lose weight, get stronger, change your nutrition, gain muscle you've at some point identified you'd like to make change the direction of your life. Whether you formally identified your goals or made a quick decision, somehow you identified you didn't like where you were and shifted the trajectory of your life. What can ofte...
Equipment to Get Started & Home vs Public Gym - #393
February 01, 2022 10:00 - 42 minutes - 39.4 MBMatt & Niki discuss the tradeoffs of training in a home gym or commercial gym and how to build your home gym. Learn the equipment and gear to prioritize versus the nice-to-haves as well as the minimum amount of space required to have a functional home gym. Not all commercial gyms are created equal. The big box or Globo Gyms may allow you to barbell lift, but deadlifting and chalk may be prohibited. Some gyms are simply not worth your time. Long contracts or the inability to do the four ...
Why You Should (& How To) Get Strong - #392
January 25, 2022 10:00 - 45 minutes - 42.3 MBWhy do we emphasize strength as opposed to other physical attributes, and if we value strength, how do we achieve it. Niki & Matt explore WHY you should get strong & how to get strong. Strength--and the process of getting strong--produces lasting changes in our body. Our body changes to the stress we impose on it, with denser bones and bigger, more capable muscles. This changes how we interact with the world every day. Like unlocking a new ability for a character in a videogame, strength ...
Getting Started with Nutrition - #391
January 18, 2022 10:00 - 56 minutes - 52.3 MBGillian Ward joins Matt & Niki to discuss how to get started with nutrition: identifying your goals, understanding where you are now, and implementing sustainable, realistic nutrition plans. Gillian is a great simplifier of complex information and focuses not on the science of nutrition (though she knows it) but rather behavior changes and how to best modify clients' actions to meet their goals (for the action both to occur and move them toward their goals). A client must first acknowle...
Getting Started with Training - #390
January 11, 2022 10:00 - 38 minutes - 35.6 MBYou're in a bad place--you're not happy with your health & fitness--and you want to change that. What do you do? Matt & Niki explore your first steps for strength. This time of year New Years Resolutions occur, and there's nothing wrong with them. While they may have a low success rate, it's actually a good time of year to begin working toward a goal. You just had the holiday period, with--probably--lots of food and fun. It often is a time you can reflect on what you've done the previ...
First Steps for Strength - #390
January 11, 2022 10:00 - 38 minutes - 35.6 MBYou're in a bad place--you're not happy with your health & fitness--and you want to change that. What do you do? Matt & Niki explore your first steps for strength. This time of year New Years Resolutions occur, and there's nothing wrong with them. While they may have a low success rate, it's actually a good time of year to begin working toward a goal. You just had the holiday period, with--probably--lots of food and fun. It often is a time you can reflect on what you've done the previ...
Experience Strength #389
January 04, 2022 10:00 - 39 minutes - 36.6 MBWhat do we mean when we say "Experience Strength"? Experiencing strength is experiencing the benefits of improved quality of life through strength training and improved nutrition and other health and fitness habits. When you're strong, you're capable and able to say yes to things. When you're weak--whether you know it or not--you're saying no to things and taking possibilities off the table. This flies in the face of conventional wisdom and many thoughts about the difficulties and sa...
When MED isn't Effective: Confronting the Human Element #388
December 28, 2021 10:00 - 34 minutes - 32.8 MBMatt & Niki discuss when the human element inhibits an MED modification from being the right change for a lifter. This is a re-release of episode 341. Many BLOC coaches have found a pattern where advanced clients get bored with a program, and oftentimes this happens EVEN WHEN THE PROGRAM IS WORKING (i.e. producing PRs & achieving goals). You have to guard against program hopping or chasing the shiny object here, but if a client has trained a certain way for awhile (e.g. chasing number...
When its fun to Chase Numbers #387
December 21, 2021 10:00 - 46 minutes - 44 MBMatt & Niki discuss training & programming when you prioritize PRs and chasing numbers in the gym. This is a re-release of episode 347. This really applies to intermediate & advanced lifters, as PRs tend to come with novice & early intermediate training. As you advance as a lifter, life can prevent optimal training, so priorities shift. Sometimes training works primarily toward quality of life. Sometimes training even takes a backseat. Occasionally, though, we prioritize training and deci...
When Training Becomes a Drag #386
December 14, 2021 10:00 - 42 minutes - 39.6 MBNiki and Andrew discuss what to do when training becomes a drag. This is a re-release of episode 337. Different reasons can arise to make training a drag. You might simply get a little burnt out after months and years of training. PRs don't happen as much, and you might not just hit one or two workouts where you lack motivation--and don't just need a deload--but need a larger shift in training to help build the motivation. Injuries could lower motivation, as PRs may seem far away and ...
Small Wins #385
December 07, 2021 10:00 - 31 minutes - 29.8 MBNiki & Gillian discuss the concept of small wins and their value in nutrition (and training). Big goals can be scary and overwhelming, and--regardless of the enormity of the goal--little actions, small decisions, and changes of habit accumulate to make the goal accomplishment a reality. We have to ensure we have a way of seeing and acknowledging these small wins. If we're moving close to our goals and improving, these wins are happening. It's important to ensure we have a way to see the...
Coaching Q&A #384
November 30, 2021 10:00 - 1 hour - 69.4 MBMatt & CJ answer your coaching questions, including ACL tears, improving vertical jump, coaching blind lifters, and coaching obese lifters. 0:00 Introduction 2:51 Nutrition Questions from Strength Clients -what is your professional scope? know it, can refer out, and admit if you can't answer the question -if you offer paid nutrition coaching, say that as part of the answer 9:15 Friendships & Clients -need to address issues early on if it's an issue (it will only get worse if yo...
Thanksgiving Message 2021
November 24, 2021 10:00 - 9 minutes - 10.2 MBMatt Reynolds, founder & CEO of Barbell Logic, takes a minute to reflect on not only what he is thankful this Thanksgiving but--as Barbell Logic turns 5 years old--he reflects & lays out Barbell Logic's core values and his commitment to them. We help you improve your quality of life by experiencing strength. We meet you where you are and help you drive progress using Minimum Effective Dose measured by PRs. We deliver programming solutions that are simple, hard, & effective. Wow you ...
Improved Recovery for Improved Gains
November 23, 2021 10:00 - 39 minutes - 37.2 MBScott & Matt discuss recovery and how you can improve your recovery, because though most people don’t give themselves enough stress others may go too far in the other direction and now recover enough, which ultimately holds them back from the gains they desire. Recovery is the opposite or absence of stress. The top two sources of recovery are rest and food. Let’s discuss these. A huge area of rest that people often fall short of ideal is sleep. Here are some sleep tips: 8 hours Same w...
Strength Training & Joint Health with Dr. Sullivan
November 16, 2021 10:03 - 38 minutes - 36 MBDr. Jonathan Sullivan joins Matt & Scott to discuss what we know about how strength training benefits the joins and how it affects joint health. You can find Sully’s YouTube channel here and his Greysteel’s website here. Running actually puts more force on the knee joint than squatting below depth, so the idea that squatting below depth is bad for children (whereas people have no opposition to a child running) does not make sense. He also discusses the idea of arthritis as a “wear & te...
Training IRL: How Training Habits Change with Life
November 11, 2021 10:02 - 26 minutes - 25.7 MBScott & Matt discuss their training and nutrition at a specific point of time. Scott is adjusting to having sold Data Storage, and training and nutrition are in flux. Scott has lost some weight from his highest weight ever, but training is not his top priority. Matt has been intermittent fasting in the morning, which he has found complementary to his daily schedule at this point in time. Both Matt & Scott HATE squatting. Matt has bad hips, and Scott has to bend over until his back is da...
Build Your Press with Better Programming
November 09, 2021 10:01 - 33 minutes - 31.6 MBIn this re-release, Matt & Scott discuss strategies for programing your press--practical tips as well as the underlying principles. The press typically stalls before the other lifts. Fewer muscles contribute to the press and the smallest deviations from an ideal bar path will cause missing reps. Unlike the other lifts, we also have more choices here in terms of form--strict, hip movement, arm movement, Olympic press, etc. Because the press stalls first, MED changes are used first. Here a...
Involuntary Hardship with Jordan Harbinger #383
November 02, 2021 09:00 - 54 minutes - 51.1 MBJordan Harbinger, hugely successful podcaster and fascinating character in his own right, talks to Matt and Niki about his journey through involuntary hardship that he underwent a few years ago. A few years ago, Jordan was on a different large podcast that was not his own. During his time on the podcast, he matured and over time felt he needed a way to exit from this podcast. He had negotiated an amicable exit, but ultimately booted unceremoniously and had to deal with losing his podcast...
Seven Steps to Successful Sustainable Nutrition #382
October 26, 2021 09:00 - 45 minutes - 42.6 MBNiki & Gillian pick up from Episode 381 Knowing & Remembering Your Whys to address the approach to successful sustainable nutrition with practical steps and actions meet your goals. Gillian first address her approach to nutrition coaching (and this applies if you're acting as your own coach) with Consequences, Accountability, and Trust (CAT). Consequences help dictate your motivation and aggressiveness. High consequences usually are time-bound: preparing for a bodybuilding competition...
Knowing & Remembering Your Whys #381
October 19, 2021 09:00 - 37 minutes - 34.2 MBNiki Sims and Gillian Ward discuss why nutrition compliance trends so much lower than training compliance, why this is, and how you--as someone who has nutrition goals--might combat this and succeed toward or past your goals. Nutrition coaching is quite different than strength or training coaching. With training, you prescribe a certain number of exercises, and the lifter does or does not do them. If the lifter successfully does them with enough compliance, the lifter sees the results. Th...
The Myth of Maintenance - The Dos & Don’ts of Lifting
October 14, 2021 09:00 - 36 minutes - 34.7 MBMatt & Scott discuss the myth of maintenance and how this doesn’t really apply for people, despite what people often claim. Sometimes life prevents strength training from being a high priority, so you do your best. Work, injuries, vacation, etc. can prevent improvement in the gym. When these things are not preventing improvements in the gym, then do your best to improve in the gym. The day will come when you won’t hit any more PRs and you will train to stave off strength and for your hea...
Gym Etiquette - The Dos & Don’ts of Lifting
October 13, 2021 09:10 - 33 minutes - 31.7 MBMatt & Scott discuss how to behave properly in a gym, because to many don’t respect the equipment or the people around them. Don’t be that guy (or gal). Take care of the equipment and put it back where you got it. Treat the equipment with the respect it’s due. Wipe down your bench and similar equipment. Put the weights away properly (right location, and lips out on the weight tree). If you’re in a big box gym, don’t give others unsolicited advice. If they ask for advice, give it--if y...
Saving Time in the Gym - The Dos & Don’ts of Lifting
October 13, 2021 09:09 - 31 minutes - 29.5 MBMatt and Scott discuss how you can save time in the gym, because we know (with rare exception) you lift to live not live to lift. LP workouts shouldn’t take that long. Early workouts should realistically take about 45 minutes. This will increase to 60 minutes as you rest more and the weights go up. They should NOT take more than 90 minutes. If you’re in a hurry, warm up for your next exercise between work sets. Also, start with short rest periods (2 minutes). This can increase, but uppe...
Warm Ups - The Dos & Don’ts of Lifting
October 12, 2021 09:08 - 27 minutes - 26.1 MBMatt and Scott discuss why we warm up and how to properly warm up. Warm ups--like much with lifting--can come with lots of confusion and misinformation. First, why do we warm up? We warm up to warm up the tissues, so this is the general purpose of warm up. We also warm up to practice the movement and prepare our neuromuscular system for the work sets, including the fact that as we add weight the center of mass shifts closer to the barbell, so the correct performance of the lift actually ...
The Master Cue - The Dos & Don’ts of Lifting
October 12, 2021 09:07 - 28 minutes - 26.9 MBMatt and Scott discuss the master cue, a cue developed based on a basic understanding of biomechanics that can be used for many lifters. You cannot perform a squat correctly if the center of mass of the barbell-lifter system is not directly over the center of balance (your midfoot). The midfoot really means, however, that weight is balanced between the balls of your feet and your heels. Because it can be hard for people to think about keeping the bar over the midfoot, we tend to draw th...
Hype or Not? - The Dos & Don’ts of Lifting
October 07, 2021 09:06 - 20 minutes - 20.1 MBMatt and Scott discuss whether you should get hyped for a lift. They tend to say no, unless you’ve practiced getting hype and your form is good. If your form isn’t locked in, don’t hype. Also, there is an importance for regularity before lifts. Because of this, you shouldn’t act completely differently for PR attempts than lighter attempts. Do the same thing. If you’re an advanced lifter, you might have a pre-PR attempt rituatual that is slightly different than a normal attempt. For M...
Training Older People - The Dos & Don’ts of Lifting
October 07, 2021 09:05 - 38 minutes - 36.3 MBMatt and Scott discuss how to train older clients. Barbell Logic’s age demographics tend to skew older, so the company and its coaches have lots of experience coaching older clients. Depending on the age, almost everyone can deadlift. Many can squat, bench press, and press. Some lifts may have to be modified, but an exercise similar to the lifts can be executed for most older clients. Older people can and should train hard. For older people, this means intensity. Intensity is what o...