{"version":"1.0.0","segments":[{"speaker":"[Unknown1]","startTime":30.52,"endTime":35.32,"body":"happy tuesday guys welcome back to another episode of eat train prosper today is"},{"speaker":"[Unknown1]","startTime":35.4,"endTime":41.0,"body":"brian and myself and we are going to be exploring the concept around training hard"},{"speaker":"[Unknown1]","startTime":41.32,"endTime":45.64,"body":"enough are you training hard enough how to know if you're training hard enough and"},{"speaker":"[Unknown1]","startTime":45.879999999999995,"endTime":50.760000000000005,"body":"what things subjective kind of perceptions that we follow in our own training and"},{"speaker":"[Unknown1]","startTime":50.84,"endTime":55.64,"body":"with our own client help to help facilitate this conversation before we get into"},{"speaker":"[Unknown1]","startTime":55.8,"endTime":59.8,"body":"or i should say after we get into that we are going to answer some of the final q"},{"speaker":"[Unknown1]","startTime":59.8,"endTime":64.03999999999999,"body":"amp a questions we got from last week's coaches q amp a episode that we didn't"},{"speaker":"[Unknown1]","startTime":64.03999999999999,"endTime":69.0,"body":"have time to answer on that episode but before we get into both of these brian"},{"speaker":"[Unknown1]","startTime":68.9,"endTime":69.9,"body":"what's going on"},{"speaker":"[Unknown1]","startTime":72.22,"endTime":73.22,"body":"yep"},{"speaker":"[Unknown2]","startTime":72.738,"endTime":73.77799999999999,"body":"updates man every week"},{"speaker":"[Unknown1]","startTime":73.58,"endTime":74.58,"body":"every week"},{"speaker":"[Unknown2]","startTime":74.098,"endTime":75.458,"body":"gotta let the people know what's going on"},{"speaker":"[Unknown2]","startTime":77.05799999999999,"endTime":82.25800000000001,"body":"so i'm in the home stretch we are leaving for our drive to san diego on friday"},{"speaker":"[Unknown2]","startTime":82.898,"endTime":85.77799999999999,"body":"which is three days from now so in this episode drops we will already"},{"speaker":"[Unknown1]","startTime":85.7,"endTime":86.7,"body":"exciting"},{"speaker":"[Unknown2]","startTime":86.018,"endTime":91.618,"body":"be living in san diego we'll be there for five weeks yeah we're super amped like i"},{"speaker":"[Unknown2]","startTime":91.778,"endTime":96.418,"body":"said on our last episode we found a nanny since then she has signed our contract"},{"speaker":"[Unknown2]","startTime":96.898,"endTime":101.138,"body":"which really means nothing except she intends to show up so that's cool we're"},{"speaker":"[Unknown2]","startTime":101.218,"endTime":103.218,"body":"super excited about that and"},{"speaker":"[Unknown2]","startTime":104.338,"endTime":109.538,"body":"let's see what else be going on i had the opportunity to train it n one this past"},{"speaker":"[Unknown2]","startTime":109.618,"endTime":111.138,"body":"weekend with cass and then"},{"speaker":"[Unknown2]","startTime":112.258,"endTime":116.498,"body":"eye shack i don't know if you guys uh many of you guys follow eye shack on uh on"},{"speaker":"[Unknown2]","startTime":116.658,"endTime":121.858,"body":"instagram it's i s h a k but um he's a good dude he's in his mid twenty seconds"},{"speaker":"[Unknown2]","startTime":121.858,"endTime":127.618,"body":"but super knowledgeable really smart and savvy a bodybuilder he competes as well"},{"speaker":"[Unknown2]","startTime":127.618,"endTime":133.298,"body":"and he came down to colorado i think primarily to come train at n one and get to"},{"speaker":"[Unknown2]","startTime":133.378,"endTime":138.578,"body":"kind of chat with cass a bit and pick his brain but uh we did upper body and we"},{"speaker":"[Unknown2]","startTime":138.578,"endTime":143.69799999999998,"body":"got to use all of the new equipment that just came in at the n one h q so like"},{"speaker":"[Unknown2]","startTime":144.018,"endTime":148.65800000000002,"body":"when you and i did our practical we were pretty much relegated to the leg machines"},{"speaker":"[Unknown2]","startTime":148.898,"endTime":153.698,"body":"and then cable movements for upper body we didn't have any like chest presses or"},{"speaker":"[Unknown2]","startTime":153.858,"endTime":156.578,"body":"pull out machines or row machines or anything like that"},{"speaker":"[Unknown2]","startTime":157.618,"endTime":160.898,"body":"so it was a really cool experience to be able to go in there and use some of these"},{"speaker":"[Unknown2]","startTime":160.978,"endTime":166.338,"body":"machines and prime of course the best equipment manufacturer ever just came out"},{"speaker":"[Unknown2]","startTime":166.818,"endTime":171.218,"body":"with a vertical like a pull down machine that allows you to"},{"speaker":"[Unknown1]","startTime":171.26,"endTime":172.26,"body":"of course they did"},{"speaker":"[Unknown2]","startTime":171.298,"endTime":175.778,"body":"change the resistance curve so prior that resistance curve change had only been"},{"speaker":"[Unknown2]","startTime":176.018,"endTime":177.698,"body":"available on the the row machine"},{"speaker":"[Unknown2]","startTime":178.738,"endTime":181.858,"body":"but now they have the vertical pull machine that allows you to do that you can do"},{"speaker":"[Unknown2]","startTime":181.858,"endTime":184.258,"body":"it unilateral so we of course made it"},{"speaker":"[Unknown1]","startTime":184.22,"endTime":185.22,"body":"of course"},{"speaker":"[Unknown2]","startTime":184.338,"endTime":185.538,"body":"length and overloaded"},{"speaker":"[Unknown1]","startTime":185.66,"endTime":186.66,"body":"yeah"},{"speaker":"[Unknown2]","startTime":186.098,"endTime":187.618,"body":"and naturally right"},{"speaker":"[Unknown2]","startTime":188.738,"endTime":192.818,"body":"and because you can't train your back lengthened in any other way so that was like"},{"speaker":"[Unknown2]","startTime":192.898,"endTime":197.138,"body":"such a cool treat to be able to do that and it's so weird like when you feel these"},{"speaker":"[Unknown2]","startTime":197.218,"endTime":201.298,"body":"movements that are lengthened overloaded it's like you grind through the rep and"},{"speaker":"[Unknown2]","startTime":201.298,"endTime":205.218,"body":"it still feels hard at the short position but then when you get to the top and you"},{"speaker":"[Unknown2]","startTime":205.298,"endTime":209.298,"body":"think about initiating another rep like nothing happens you just like go to pull"},{"speaker":"[Unknown2]","startTime":209.378,"endTime":213.058,"body":"and like your arm moves one inch and you're like oh okay that's the end of the rep"},{"speaker":"[Unknown2]","startTime":213.298,"endTime":217.058,"body":"you know whereas like any movement that fas short you're inevitably going to get"},{"speaker":"[Unknown2]","startTime":217.058,"endTime":220.178,"body":"like eighty percent of the range of motion than sixty five percentage of the range"},{"speaker":"[Unknown2]","startTime":220.258,"endTime":224.818,"body":"of motion etc so it was just a cool fun unique experience um"},{"speaker":"[Unknown2]","startTime":226.018,"endTime":230.738,"body":"and i think that as i finish up the san diego trip in the end of march and come"},{"speaker":"[Unknown2]","startTime":230.898,"endTime":235.058,"body":"back hopefully she have the opportunity to do some shadowing with cass and the"},{"speaker":"[Unknown2]","startTime":235.138,"endTime":238.498,"body":"team and maybe be there for a couple of the practicals down the road as well"},{"speaker":"[Unknown1]","startTime":237.24,"endTime":242.04,"body":"very very cool such a such an awesome i'm jealous to be completely honest i'm"},{"speaker":"[Unknown1]","startTime":242.04,"endTime":245.4,"body":"thinking like i want to go back and do another practical just so i can one i mean"},{"speaker":"[Unknown1]","startTime":245.88,"endTime":249.32,"body":"it's it's like i we talk about drinking it from a firehouse one so i'll be able to"},{"speaker":"[Unknown1]","startTime":249.32,"endTime":252.44,"body":"retain more of it but too just to get i just love those"},{"speaker":"[Unknown2]","startTime":252.318,"endTime":253.318,"body":"yep"},{"speaker":"[Unknown1]","startTime":252.6,"endTime":256.12,"body":"experiences you know that's just things that i want to personally do so it's"},{"speaker":"[Unknown1]","startTime":256.2,"endTime":260.2,"body":"really really cool and it's sweet that you guys are taking a little trip heading"},{"speaker":"[Unknown1]","startTime":260.2,"endTime":263.8,"body":"back to san diego skipping out on the last little little bit of winter where are"},{"speaker":"[Unknown1]","startTime":263.8,"endTime":265.64,"body":"you gonna be training back in san diego"},{"speaker":"[Unknown2]","startTime":267.938,"endTime":273.778,"body":"i think i'm gonna join the gym because so i just found this out it really bummed"},{"speaker":"[Unknown2]","startTime":273.778,"endTime":277.298,"body":"me out a couple of weeks ago uh one of the members of crossfit pb hit me up and"},{"speaker":"[Unknown2]","startTime":277.298,"endTime":281.138,"body":"was like hey dude i'm trying to follow your programming but uh we don't have any"},{"speaker":"[Unknown2]","startTime":281.218,"endTime":286.738,"body":"dumbbells over seventy pounds and i was like whoa whoa whoa on when i was there i"},{"speaker":"[Unknown2]","startTime":286.898,"endTime":290.258,"body":"bought eighty second ninety seconds hundreds one hundred five hundred ten hundred"},{"speaker":"[Unknown2]","startTime":290.498,"endTime":294.658,"body":"fifteen hundred twenty one hundred twenty five we had all of them right so i guess"},{"speaker":"[Unknown2]","startTime":294.738,"endTime":298.818,"body":"jenny went and sold the majority of the heavy dumbbells and now the heaviest thing"},{"speaker":"[Unknown2]","startTime":298.898,"endTime":302.258,"body":"there is seventy seconds so i literally like couldn't even train there if i wanted"},{"speaker":"[Unknown2]","startTime":302.338,"endTime":305.698,"body":"to i mean i'm not gonna be using barbells for everything cause that's just not how"},{"speaker":"[Unknown2]","startTime":305.778,"endTime":310.098,"body":"i really like to train anymore you know so so yeah joining the gym is definitely"},{"speaker":"[Unknown2]","startTime":310.258,"endTime":313.458,"body":"the right move and then that would also allow me to train with ishak who trains"},{"speaker":"[Unknown1]","startTime":312.76,"endTime":316.28,"body":"very very cool except for the whole selling the dumbbells parts that's sad"},{"speaker":"[Unknown2]","startTime":313.318,"endTime":314.318,"body":"there as well"},{"speaker":"[Unknown2]","startTime":317.938,"endTime":319.778,"body":"yeah not cool that cool"},{"speaker":"[Unknown1]","startTime":319.88,"endTime":325.16,"body":"good so updates for me the big one i am taking on opportunity to take on two new"},{"speaker":"[Unknown1]","startTime":324.78,"endTime":325.78,"body":"clients"},{"speaker":"[Unknown1]","startTime":326.6,"endTime":331.48,"body":"this month we will start end of february so listeners out there if this sounds"},{"speaker":"[Unknown1]","startTime":331.48,"endTime":336.28,"body":"like you mail i would say at least intermediate resistance train and then the"},{"speaker":"[Unknown1]","startTime":336.44,"endTime":340.6,"body":"entire goal right the simplest way for me to explain this is your desire to learn"},{"speaker":"[Unknown1]","startTime":340.76,"endTime":346.92,"body":"how to live between eleven and fifteen percent body fat that is where i feel most"},{"speaker":"[Unknown1]","startTime":347.64,"endTime":353.4,"body":"extremely confident in dialing in that person taking your physique to the next"},{"speaker":"[Unknown1]","startTime":353.56,"endTime":358.04,"body":"level understanding and learning the nuances of nutrition i'm speaking to you and"},{"speaker":"[Unknown1]","startTime":358.2,"endTime":363.4,"body":"i have two spots right now so you can dm me on instagram or head over to my"},{"speaker":"[Unknown1]","startTime":363.64,"endTime":368.76,"body":"website which is striker nutrition co com and then everything else is is open from"},{"speaker":"[Unknown1]","startTime":368.84,"endTime":369.88,"body":"there you'll find that information"},{"speaker":"[Unknown1]","startTime":371.08,"endTime":375.72,"body":"i also weighed one ninety five today this is my first time being over one"},{"speaker":"[Unknown2]","startTime":375.638,"endTime":376.638,"body":"yes"},{"speaker":"[Unknown1]","startTime":375.86,"endTime":376.86,"body":"ninety five cents"},{"speaker":"[Unknown1]","startTime":378.44,"endTime":382.12,"body":"fuck probably like april of last year when i was dieting down"},{"speaker":"[Unknown1]","startTime":384.52,"endTime":389.48,"body":"it i feel good and i i always this is something that i'll take like a smaller side"},{"speaker":"[Unknown1]","startTime":389.64,"endTime":391.32,"body":"on i had kind of realized that"},{"speaker":"[Unknown1]","startTime":393.0,"endTime":396.92,"body":"this is like a whole this probably a whole larger episode but there's there's"},{"speaker":"[Unknown1]","startTime":397.0,"endTime":400.68,"body":"always those kind of two camps right there's like the i go through a gaming phase"},{"speaker":"[Unknown1]","startTime":400.84,"endTime":404.68,"body":"and then like you know okay i'm fifteen percent body fat and i'm speaking like in"},{"speaker":"[Unknown1]","startTime":404.84,"endTime":408.6,"body":"in generalizations here of like people who are like you know in the body building"},{"speaker":"[Unknown1]","startTime":408.76,"endTime":413.08,"body":"sphere let's call it that because realistically like we're body builders we just"},{"speaker":"[Unknown1]","startTime":413.16,"endTime":416.68,"body":"don't compete and we do we do like the exact same thing we train in that you know"},{"speaker":"[Unknown1]","startTime":416.84,"endTime":422.2,"body":"style we eat mostly in that we just don't compete so yeah like"},{"speaker":"[Unknown1]","startTime":422.28,"endTime":424.04,"body":"hobbyist is what all kind of um"},{"speaker":"[Unknown2]","startTime":422.338,"endTime":423.778,"body":"lifestyle bodybuilder"},{"speaker":"[Unknown1]","startTime":424.62,"endTime":425.62,"body":"say"},{"speaker":"[Unknown2]","startTime":425.318,"endTime":426.318,"body":"yeah yeah"},{"speaker":"[Unknown1]","startTime":425.8,"endTime":427.24,"body":"in the reason i realize is"},{"speaker":"[Unknown1]","startTime":428.28,"endTime":433.32,"body":"like i was lean obviously i i've been super lean from like the end of end of july"},{"speaker":"[Unknown1]","startTime":434.04,"endTime":439.32,"body":"through like december and i realize like it's you just kind of get bored when you"},{"speaker":"[Unknown1]","startTime":439.4,"endTime":444.2,"body":"don't have any goals when the goal is to just stay where you are like it becomes"},{"speaker":"[Unknown1]","startTime":443.82,"endTime":444.82,"body":"like"},{"speaker":"[Unknown1]","startTime":445.4,"endTime":448.36,"body":"it really just muddies the water of like what am i what am i"},{"speaker":"[Unknown1]","startTime":449.4,"endTime":453.24,"body":"trying to accomplish like you know your training is going to be suboptimal because"},{"speaker":"[Unknown1]","startTime":453.8,"endTime":459.0,"body":"you're not eating sufficiently to facilitate those adaptations one we're advanced"},{"speaker":"[Unknown1]","startTime":459.16,"endTime":463.48,"body":"anyway so those the facilitation of those adaptations is incredibly slow to begin"},{"speaker":"[Unknown1]","startTime":463.64,"endTime":468.44,"body":"with even if we were feeding sufficiently for them and and i realized like i just"},{"speaker":"[Unknown1]","startTime":469.48,"endTime":474.04,"body":"kind of needed something new to to excite myself you know around training and"},{"speaker":"[Unknown1]","startTime":474.12,"endTime":478.28,"body":"stuff and it kind of hit me i was like oh i'm just gonna put on weight again like"},{"speaker":"[Unknown1]","startTime":478.36,"endTime":481.56,"body":"that and they'll find where i feel a really good balance"},{"speaker":"[Unknown1]","startTime":482.74,"endTime":483.74,"body":"and i know we've"},{"speaker":"[Unknown2]","startTime":483.398,"endTime":484.398,"body":"so"},{"speaker":"[Unknown1]","startTime":483.72,"endTime":487.32,"body":"talked about like for me at the like when i was in like one eighty eight one"},{"speaker":"[Unknown1]","startTime":487.48,"endTime":491.8,"body":"eighty nine like i just don't it like psychologically just fucks with me i'm i"},{"speaker":"[Unknown1]","startTime":491.96,"endTime":495.8,"body":"feel like i'm i'm i know i'm losing muscle mass at that point type of deal"},{"speaker":"[Unknown1]","startTime":496.84,"endTime":502.52,"body":"so i'm excited i've just been loosening up my approach and just giving myself a"},{"speaker":"[Unknown1]","startTime":502.52,"endTime":506.92,"body":"little bit more flexibility with my ratio of carbohydrate to fat and knowing that"},{"speaker":"[Unknown1]","startTime":507.0,"endTime":514.44,"body":"i need to go over them anyway you know it's the the one downside to my philosophy"},{"speaker":"[Unknown1]","startTime":514.52,"endTime":522.6,"body":"of how i coach my clients of my entire goal for how i've structured my like theory"},{"speaker":"[Unknown1]","startTime":522.6800000000001,"endTime":524.36,"body":"and approach for periodization"},{"speaker":"[Unknown1]","startTime":525.48,"endTime":530.52,"body":"is when you do want to put on weight you got to eat a load of food and it be can"},{"speaker":"[Unknown1]","startTime":530.6,"endTime":535.1600000000001,"body":"be a little bit discouraging because we've now you know i've a hundred and ninety"},{"speaker":"[Unknown1]","startTime":535.24,"endTime":539.72,"body":"pounds eating three three thousand to three thousand two hundred calories only"},{"speaker":"[Unknown1]","startTime":539.8,"endTime":544.84,"body":"training four days per week and hitting six thousand seven thousand steps per day"},{"speaker":"[Unknown1]","startTime":545.32,"endTime":549.24,"body":"now to put on weight again i'm gonna have to really start pushing those calories"},{"speaker":"[Unknown1]","startTime":550.52,"endTime":554.76,"body":"that is the one downside it is a one percent problem but when you are in that one"},{"speaker":"[Unknown1]","startTime":554.84,"endTime":556.28,"body":"percent it's your problem"},{"speaker":"[Unknown1]","startTime":557.1,"endTime":558.1,"body":"so"},{"speaker":"[Unknown2]","startTime":559.058,"endTime":562.978,"body":"well an like you you try to do that with a lot of really high quality food and i"},{"speaker":"[Unknown2]","startTime":563.058,"endTime":567.618,"body":"know that that that's obviously like the most prudent approach and it's the only"},{"speaker":"[Unknown2]","startTime":567.778,"endTime":570.898,"body":"approach really when you're in a deficit because you don't have as many calories"},{"speaker":"[Unknown2]","startTime":570.678,"endTime":571.678,"body":"to go but"},{"speaker":"[Unknown2]","startTime":572.818,"endTime":576.978,"body":"like personally i'm much more on the end of being a little more free when i'm in a"},{"speaker":"[Unknown2]","startTime":577.138,"endTime":580.978,"body":"surplus and allowing myself to eat some calories that aren't like the most high"},{"speaker":"[Unknown2]","startTime":581.138,"endTime":585.378,"body":"quality calories like bagels and cereals and stuff like that so so i guess"},{"speaker":"[Unknown2]","startTime":585.618,"endTime":589.778,"body":"depending on how high your calories need to go there are certain sacrifices that"},{"speaker":"[Unknown1]","startTime":589.64,"endTime":594.04,"body":"exactly so one thing i've been finding like middle grounds like there's a cereal"},{"speaker":"[Unknown2]","startTime":589.838,"endTime":590.838,"body":"can be made along the way"},{"speaker":"[Unknown1]","startTime":594.12,"endTime":597.16,"body":"that i've been have having generally i'll do it's like my pre workout it's koala"},{"speaker":"[Unknown1]","startTime":597.24,"endTime":603.32,"body":"koala crisp i think it's like a rice based cereal um and the it's you're gonna get"},{"speaker":"[Unknown1]","startTime":603.48,"endTime":606.84,"body":"like significantly less sugar than a lot of the other ones and just things i don't"},{"speaker":"[Unknown1]","startTime":606.84,"endTime":612.04,"body":"want to i spent years of my life you know sacrificing health for the pursuit of"},{"speaker":"[Unknown1]","startTime":612.12,"endTime":615.24,"body":"gains and now i'm like i'm just i can't do that"},{"speaker":"[Unknown2]","startTime":614.918,"endTime":615.918,"body":"yeah"},{"speaker":"[Unknown1]","startTime":615.32,"endTime":619.4,"body":"anymore like i spent those years doing that and when once you know like when you"},{"speaker":"[Unknown1]","startTime":619.56,"endTime":623.4,"body":"know how to read lab work and see these things like i've seen my numbers at the"},{"speaker":"[Unknown1]","startTime":623.48,"endTime":628.2,"body":"end of like gaining periods and stuff and i'm like fuck these are not good um so"},{"speaker":"[Unknown2]","startTime":627.958,"endTime":628.958,"body":"is this"},{"speaker":"[Unknown1]","startTime":628.28,"endTime":632.92,"body":"it's just kind of like that knowledge is a gift and a curse at the same time a"},{"speaker":"[Unknown1]","startTime":632.54,"endTime":633.54,"body":"little bit"},{"speaker":"[Unknown2]","startTime":635.318,"endTime":636.318,"body":"yep yep"},{"speaker":"[Unknown1]","startTime":635.48,"endTime":640.92,"body":"and then the last thing is that kind of taken us into the the topic for today is i"},{"speaker":"[Unknown1]","startTime":641.08,"endTime":646.36,"body":"did five sets of quads the other day and my quads are absolutely destroyed for the"},{"speaker":"[Unknown1]","startTime":646.52,"endTime":651.48,"body":"second week in a row that i that i did this on this particular day"},{"speaker":"[Unknown1]","startTime":652.68,"endTime":660.6,"body":"and i even s swapped it so the the prior week i did my uh rear foot elevated front"},{"speaker":"[Unknown1]","startTime":660.68,"endTime":666.28,"body":"foot wedge split squats first and then went into the pendulum and cut my reps on"},{"speaker":"[Unknown1]","startTime":666.28,"endTime":670.68,"body":"the pendulum in half so i was like okay can't do that again so i just may try it"},{"speaker":"[Unknown1]","startTime":670.76,"endTime":675.0,"body":"warmed up like really what really well and did my pendulum first and then did the"},{"speaker":"[Unknown1]","startTime":675.08,"endTime":680.76,"body":"split squats and i again just i felt like they were i i could have left the gym"},{"speaker":"[Unknown1]","startTime":680.76,"endTime":683.56,"body":"after the pendulum to be completely honest that's how blown up my quads where i'm"},{"speaker":"[Unknown1]","startTime":683.56,"endTime":688.36,"body":"like internet's two sets like we're gonna at least or at least do our top and back"},{"speaker":"[Unknown1]","startTime":688.36,"endTime":691.96,"body":"off on on the split squats and then i did one i one set on the like press"},{"speaker":"[Unknown1]","startTime":694.44,"endTime":697.88,"body":"and it felt good like you like the post you put out the other week or sorry the"},{"speaker":"[Unknown1]","startTime":697.88,"endTime":700.92,"body":"other day around like my legs are like a little bit wobbly you know i was like"},{"speaker":"[Unknown1]","startTime":701.0,"endTime":705.24,"body":"this is a good uh and then the next morning i woke up and my body was like yo"},{"speaker":"[Unknown1]","startTime":706.68,"endTime":711.88,"body":"what the hell did you do and it really just that's when i i i messaged you about"},{"speaker":"[Unknown1]","startTime":712.04,"endTime":717.96,"body":"this like it's it's been really really interesting once you can"},{"speaker":"[Unknown1]","startTime":719.48,"endTime":724.28,"body":"select the the proper exercises perform them to a high enough degree"},{"speaker":"[Unknown1]","startTime":725.4,"endTime":727.08,"body":"how much your volume can"},{"speaker":"[Unknown1]","startTime":728.44,"endTime":734.04,"body":"decrease and how much stimulus can increase through proper execution"},{"speaker":"[Unknown2]","startTime":737.938,"endTime":743.058,"body":"yeah for sure so uh i'm super curious about like what things you've done or"},{"speaker":"[Unknown2]","startTime":743.218,"endTime":747.218,"body":"noticed or changed maybe the way that you execute movements because like you were"},{"speaker":"[Unknown2]","startTime":747.378,"endTime":749.218,"body":"doing pendulums months ago too"},{"speaker":"[Unknown2]","startTime":750.338,"endTime":753.618,"body":"so is there like a difference in the way that you're executing this movement"},{"speaker":"[Unknown2]","startTime":753.778,"endTime":757.138,"body":"something different that you're thinking about as you maybe like begin your ascent"},{"speaker":"[Unknown2]","startTime":756.838,"endTime":757.838,"body":"or"},{"speaker":"[Unknown1]","startTime":757.02,"endTime":758.02,"body":"i've"},{"speaker":"[Unknown2]","startTime":757.458,"endTime":758.578,"body":"anything along those lines"},{"speaker":"[Unknown1]","startTime":759.0,"endTime":760.68,"body":"there's a there's a sweet spot of"},{"speaker":"[Unknown1]","startTime":763.64,"endTime":767.8,"body":"repetition i find with certain exercises right and we've talked about this before"},{"speaker":"[Unknown1]","startTime":767.88,"endTime":770.12,"body":"if you do a pendulum squat for five reps"},{"speaker":"[Unknown2]","startTime":769.838,"endTime":770.838,"body":"is it"},{"speaker":"[Unknown1]","startTime":770.2,"endTime":774.28,"body":"right by like rep two you're like oh this is heavy you know and you're using"},{"speaker":"[Unknown1]","startTime":774.36,"endTime":780.2,"body":"everything you have when you're in that like eight to twelve rep range like it's"},{"speaker":"[Unknown1]","startTime":780.28,"endTime":783.72,"body":"it's different like it's not a pure performance it's like a"},{"speaker":"[Unknown1]","startTime":785.88,"endTime":788.12,"body":"there there's enough reps to really"},{"speaker":"[Unknown1]","startTime":790.52,"endTime":794.36,"body":"i i can't find the words i'm looking for it's just like a much it's a different"},{"speaker":"[Unknown1]","startTime":794.76,"endTime":798.68,"body":"form of hard it like requires more of your soul let's put it that way"},{"speaker":"[Unknown1]","startTime":799.72,"endTime":801.56,"body":"um and go ahead"},{"speaker":"[Unknown2]","startTime":801.638,"endTime":802.638,"body":"yeah so the"},{"speaker":"[Unknown2]","startTime":804.418,"endTime":807.938,"body":"okay so the way that i kind of perceive this in regards to what you were saying"},{"speaker":"[Unknown2]","startTime":807.938,"endTime":810.818,"body":"about the pendulum being different at five reps than at ten or whatever which"},{"speaker":"[Unknown2]","startTime":810.758,"endTime":811.758,"body":"we've discussed"},{"speaker":"[Unknown2]","startTime":812.278,"endTime":813.278,"body":"is that"},{"speaker":"[Unknown2]","startTime":814.418,"endTime":818.418,"body":"when it's like a five rep set and it's really heavy is that you get to the bottom"},{"speaker":"[Unknown2]","startTime":818.818,"endTime":823.618,"body":"and even if range of motion is the same between a ten rep set and a five rep set"},{"speaker":"[Unknown2]","startTime":824.098,"endTime":829.138,"body":"the way that i would initiate in ascent on a five rep set is by trying to explode"},{"speaker":"[Unknown2]","startTime":829.218,"endTime":834.658,"body":"or maybe the word is launch myself out of the bottom and when i launch myself out"},{"speaker":"[Unknown2]","startTime":834.738,"endTime":839.218,"body":"of the bottom there's like glutes getting involved there's like core bracing and"},{"speaker":"[Unknown2]","startTime":839.298,"endTime":843.698,"body":"you're pushing with your upper body and like it really has this feeling of being"},{"speaker":"[Unknown2]","startTime":843.938,"endTime":848.498,"body":"this like systemically draining like full body beat down type thing similar to"},{"speaker":"[Unknown2]","startTime":848.578,"endTime":851.938,"body":"like what i would experience with like a barbell back squat almost i mean"},{"speaker":"[Unknown2]","startTime":852.178,"endTime":854.498,"body":"definitely more acute than that but but it feels"},{"speaker":"[Unknown2]","startTime":855.618,"endTime":859.138,"body":"less pendulum and more like just general squad"},{"speaker":"[Unknown2]","startTime":860.178,"endTime":864.578,"body":"whereas when you're doing like a ten or twelve rep set and you get to the bottom"},{"speaker":"[Unknown2]","startTime":864.738,"endTime":869.378,"body":"and then you actually ascend in that like the best the best analogy is the gently"},{"speaker":"[Unknown2]","startTime":869.378,"endTime":872.258,"body":"pushing on the gas pedal instead of gunning the gas pedal right"},{"speaker":"[Unknown2]","startTime":873.538,"endTime":877.778,"body":"when you approach your rep in that manner that all of that tension can just be"},{"speaker":"[Unknown2]","startTime":877.858,"endTime":883.778,"body":"pushed into the quad and it's like this awful lactic acid burn filled"},{"speaker":"[Unknown1]","startTime":883.98,"endTime":884.98,"body":"just"},{"speaker":"[Unknown2]","startTime":884.018,"endTime":886.338,"body":"metabolite thing that just like"},{"speaker":"[Unknown2]","startTime":887.378,"endTime":891.458,"body":"irks your entire quad spectrum from knee to hip and you just don't get that same"},{"speaker":"[Unknown2]","startTime":891.858,"endTime":895.058,"body":"feeling when you're launching yourself out of the bottom"},{"speaker":"[Unknown1]","startTime":893.8,"endTime":898.36,"body":"exactly it's like a it's like an explosion versus like an applying pressure until"},{"speaker":"[Unknown1]","startTime":898.6,"endTime":901.88,"body":"things start like incrementally applying pressure"},{"speaker":"[Unknown2]","startTime":901.918,"endTime":902.918,"body":"it is"},{"speaker":"[Unknown1]","startTime":902.28,"endTime":904.44,"body":"to produce like the movement type of deal"},{"speaker":"[Unknown1]","startTime":905.26,"endTime":906.26,"body":"yeah"},{"speaker":"[Unknown2]","startTime":906.578,"endTime":910.418,"body":"yeah yeah like if you gunned the gass pedal you would like spin out for a second"},{"speaker":"[Unknown2]","startTime":910.738,"endTime":914.098,"body":"before you finally got going versus that like nice gradual ascent where your"},{"speaker":"[Unknown2]","startTime":914.338,"endTime":918.338,"body":"passenger is like oh that was a really nice nice pickup of speed you got there"},{"speaker":"[Unknown1]","startTime":916.52,"endTime":922.44,"body":"yeah and it just allows you to target the musculature that you want better so i"},{"speaker":"[Unknown1]","startTime":922.52,"endTime":924.44,"body":"know like by just g like a"},{"speaker":"[Unknown2]","startTime":924.278,"endTime":925.278,"body":"yeah"},{"speaker":"[Unknown1]","startTime":924.76,"endTime":929.4,"body":"like s like it's not incredibly slowly obviously but like i'm using like full"},{"speaker":"[Unknown1]","startTime":929.56,"endTime":933.24,"body":"range of motion a brief pause at the bottom and then i apply you"},{"speaker":"[Unknown2]","startTime":932.838,"endTime":933.838,"body":"but"},{"speaker":"[Unknown1]","startTime":933.32,"endTime":937.72,"body":"know pressure i make sure that i'm not like rolling up onto my toes or you know"},{"speaker":"[Unknown1]","startTime":938.04,"endTime":941.72,"body":"just pushing through my heels i'm like distributing force equally through my foot"},{"speaker":"[Unknown1]","startTime":942.2,"endTime":946.76,"body":"keeping my knee forward and then applying pressure and it's just like you're able"},{"speaker":"[Unknown1]","startTime":946.84,"endTime":952.12,"body":"to produce the stimulus like much more locally to where you want and then it's"},{"speaker":"[Unknown2]","startTime":952.558,"endTime":953.558,"body":"is it"},{"speaker":"[Unknown1]","startTime":952.84,"endTime":957.08,"body":"more you know local eye like you get more metabolic like localized damage you're"},{"speaker":"[Unknown1]","startTime":957.08,"endTime":960.2,"body":"getting more tension through that musculature and it's just like it's like more"},{"speaker":"[Unknown1]","startTime":960.28,"endTime":964.36,"body":"precise it's like less of a shotgun approach and more of like a you know like a"},{"speaker":"[Unknown2]","startTime":964.438,"endTime":965.438,"body":"yes it"},{"speaker":"[Unknown1]","startTime":964.84,"endTime":968.12,"body":"whatever like a standard rifle that is in a shotgun or something like that"},{"speaker":"[Unknown2]","startTime":970.978,"endTime":975.218,"body":"so when we talk about this in the context of training hard enough i think it's a"},{"speaker":"[Unknown2]","startTime":975.298,"endTime":980.658,"body":"little bit ambiguous because you could look at the shotgun approach and at the end"},{"speaker":"[Unknown2]","startTime":980.818,"endTime":985.058,"body":"of that set you actually may feel like you trained harder because you got your"},{"speaker":"[Unknown2]","startTime":985.138,"endTime":986.178,"body":"whole body into it"},{"speaker":"[Unknown2]","startTime":987.298,"endTime":992.018,"body":"versus maybe that more acute thing of like it's hard in a specific area which is"},{"speaker":"[Unknown2]","startTime":992.098,"endTime":995.218,"body":"actually super relevant to the post i made yesterday that kind of discussed the"},{"speaker":"[Unknown2]","startTime":995.218,"endTime":999.938,"body":"same idea of trying to get that more targeted stimulus instead of the systemic"},{"speaker":"[Unknown2]","startTime":1000.018,"endTime":1001.378,"body":"stimulus from a movement"},{"speaker":"[Unknown1]","startTime":1000.2,"endTime":1004.6,"body":"one hundred percent like that is the best way to describe it in this entire thing"},{"speaker":"[Unknown1]","startTime":1004.84,"endTime":1006.52,"body":"it's incredibly subjective"},{"speaker":"[Unknown1]","startTime":1007.88,"endTime":1011.96,"body":"and i think that's what makes the conversation so hard because when we talk about"},{"speaker":"[Unknown1]","startTime":1012.36,"endTime":1016.44,"body":"like i only you know like the amount of sets right it"},{"speaker":"[Unknown1]","startTime":1018.2,"endTime":1021.8,"body":"in it's i couldn't imagine how hard it is for the people doing this like you know"},{"speaker":"[Unknown1]","startTime":1021.96,"endTime":1028.8400000000001,"body":"um research and because it's it's one it's incredibly subjective and how hard"},{"speaker":"[Unknown1]","startTime":1029.1599999999999,"endTime":1031.48,"body":"something is there it's like there's a massive"},{"speaker":"[Unknown1]","startTime":1032.52,"endTime":1037.8,"body":"distance that's open for interpretation of something right and it's one of those"},{"speaker":"[Unknown1]","startTime":1037.88,"endTime":1041.88,"body":"things it's like it's on you as it like the trainee to understand"},{"speaker":"[Unknown1]","startTime":1043.3200000000002,"endTime":1048.8400000000001,"body":"what that hard is in how like the proximity of failure to that set and how true"},{"speaker":"[Unknown1]","startTime":1048.92,"endTime":1051.8,"body":"that proximity to failure is because as things"},{"speaker":"[Unknown1]","startTime":1053.16,"endTime":1056.92,"body":"specifically like legg movements and maybe like you know bench pressing movements"},{"speaker":"[Unknown1]","startTime":1057.48,"endTime":1061.72,"body":"there is that when we've talked about this before like that fear of failure and"},{"speaker":"[Unknown1]","startTime":1061.88,"endTime":1066.92,"body":"that fear generally sets in before the failure will so i know like and what had"},{"speaker":"[Unknown1]","startTime":1067.0,"endTime":1070.84,"body":"helped me was when i started recording more of my sets because i would be like man"},{"speaker":"[Unknown1]","startTime":1071.08,"endTime":1075.16,"body":"that was a really hard set and then i watch it i'm like no it wasn't like that"},{"speaker":"[Unknown1]","startTime":1075.4,"endTime":1079.08,"body":"that weight is not really slowing down and i'm just like okay eight reps and"},{"speaker":"[Unknown1]","startTime":1079.08,"endTime":1082.92,"body":"stopped and i'm like realistically if i was really gunning for it and i have like"},{"speaker":"[Unknown1]","startTime":1083.0,"endTime":1088.76,"body":"a spotter i probably could have done twelve but those last four reps like are"},{"speaker":"[Unknown1]","startTime":1088.92,"endTime":1092.28,"body":"highly effective and are highly uncomfortable"},{"speaker":"[Unknown2]","startTime":1094.478,"endTime":1095.478,"body":"mmm hm"},{"speaker":"[Unknown2]","startTime":1096.338,"endTime":1101.138,"body":"yeah for sure one of the things i pointed out to you yesterday when you posted"},{"speaker":"[Unknown2]","startTime":1101.218,"endTime":1105.698,"body":"that video of your stiff legged dead lifts was that it looks like you've gotten so"},{"speaker":"[Unknown2]","startTime":1105.778,"endTime":1111.458,"body":"much more comfortable with the ability to perform a slow concentric and grind"},{"speaker":"[Unknown2]","startTime":1111.778,"endTime":1117.858,"body":"without losing form on like big compound movements such as a hip hinge and so i"},{"speaker":"[Unknown2]","startTime":1117.938,"endTime":1122.178,"body":"want to relay like a personal experience of mine too because it wasn't until maybe"},{"speaker":"[Unknown2]","startTime":1122.498,"endTime":1123.618,"body":"the last year or two"},{"speaker":"[Unknown2]","startTime":1124.818,"endTime":1130.578,"body":"that i also kind of figured out how to grind through these types of movements"},{"speaker":"[Unknown2]","startTime":1132.178,"endTime":1136.178,"body":"an example being like in a pull down i i think up until maybe a year and a half"},{"speaker":"[Unknown2]","startTime":1135.918,"endTime":1136.918,"body":"ago"},{"speaker":"[Unknown2]","startTime":1137.858,"endTime":1141.698,"body":"i performed pull downs like you would see mike israel perform pull down so when he"},{"speaker":"[Unknown2]","startTime":1141.778,"endTime":1145.458,"body":"does them on the grammar on his youtube videos or whatever right where he's like"},{"speaker":"[Unknown2]","startTime":1145.538,"endTime":1148.818,"body":"you know he's going going going there's no rep slow speed like you can tell he's"},{"speaker":"[Unknown2]","startTime":1148.898,"endTime":1153.298,"body":"working harder but it's still the same explosive pull to the chest and then he's"},{"speaker":"[Unknown2]","startTime":1153.298,"endTime":1158.738,"body":"just done and and you're like okay well where like there the rep never slowed it's"},{"speaker":"[Unknown2]","startTime":1158.738,"endTime":1162.018,"body":"the lyon mcdonald argument thing that was going on you know around the internet of"},{"speaker":"[Unknown2]","startTime":1162.018,"endTime":1164.738,"body":"like if you're approaching failure your rep speed should slow"},{"speaker":"[Unknown2]","startTime":1166.578,"endTime":1169.538,"body":"but israels doesn't so this is always that like"},{"speaker":"[Unknown2]","startTime":1170.738,"endTime":1172.978,"body":"weird nuanced area where"},{"speaker":"[Unknown2]","startTime":1174.258,"endTime":1177.938,"body":"if you actually are performing movements without momentum to get you through"},{"speaker":"[Unknown2]","startTime":1178.978,"endTime":1183.378,"body":"that initial poll of the movement then you should actually feel rep speed slow"},{"speaker":"[Unknown2]","startTime":1183.538,"endTime":1188.418,"body":"down and the fact that you've figured out how to incorporate slow concentric on"},{"speaker":"[Unknown2]","startTime":1188.578,"endTime":1194.258,"body":"something like a hipping it's huge because like to be able to maintain posture and"},{"speaker":"[Unknown2]","startTime":1194.338,"endTime":1200.018,"body":"not just cave over and turn it into a rounded back question mark type lift it's"},{"speaker":"[Unknown2]","startTime":1200.098,"endTime":1204.258,"body":"hugely impressive and i think that that speaks to kind of digging deeper into the"},{"speaker":"[Unknown2]","startTime":1204.418,"endTime":1205.698,"body":"how hard are you training piece"},{"speaker":"[Unknown1]","startTime":1205.0,"endTime":1209.88,"body":"yeah and to be completely you know transparent i think a big part of that is the"},{"speaker":"[Unknown1]","startTime":1209.96,"endTime":1214.6,"body":"proper load selection you know like on that that that stiff like a deadlift i did"},{"speaker":"[Unknown1]","startTime":1214.76,"endTime":1219.16,"body":"i did it now granted it's still brand new into my training i mean this is the"},{"speaker":"[Unknown1]","startTime":1219.24,"endTime":1224.2,"body":"first time i've been doing stiff legged uh dead lifts in about a year right so"},{"speaker":"[Unknown1]","startTime":1224.36,"endTime":1229.0,"body":"it's i'm still in that like neural you know adaptation phase but two seventy five"},{"speaker":"[Unknown1]","startTime":1229.88,"endTime":1234.52,"body":"the bar for a set of ten and that tenth rep was like it was hard like my my knees"},{"speaker":"[Unknown1]","startTime":1234.6,"endTime":1237.56,"body":"were all wobbling you know where you get like the what is it's like your your"},{"speaker":"[Unknown1]","startTime":1237.72,"endTime":1241.72,"body":"muscles recruiting like any motor units it has left to come help so they're not"},{"speaker":"[Unknown1]","startTime":1241.54,"endTime":1242.54,"body":"like firing incredibly"},{"speaker":"[Unknown2]","startTime":1242.198,"endTime":1243.198,"body":"yeah yeah"},{"speaker":"[Unknown1]","startTime":1242.44,"endTime":1245.56,"body":"smoothly and you get that like almost like jerky style like"},{"speaker":"[Unknown1]","startTime":1246.42,"endTime":1247.42,"body":"movement"},{"speaker":"[Unknown2]","startTime":1247.758,"endTime":1248.758,"body":"yeah yeah"},{"speaker":"[Unknown1]","startTime":1248.06,"endTime":1249.06,"body":"yeah"},{"speaker":"[Unknown2]","startTime":1248.738,"endTime":1250.738,"body":"they like stop and start it's like you kind"},{"speaker":"[Unknown1]","startTime":1250.3,"endTime":1251.3,"body":"yeah"},{"speaker":"[Unknown2]","startTime":1250.818,"endTime":1254.178,"body":"of pause and then you go again and like yeah you just have to keep from losing"},{"speaker":"[Unknown1]","startTime":1253.8,"endTime":1256.28,"body":"exactly and i think if i had another twenty"},{"speaker":"[Unknown2]","startTime":1254.258,"endTime":1255.378,"body":"form during that pause"},{"speaker":"[Unknown2]","startTime":1256.278,"endTime":1257.278,"body":"yeah"},{"speaker":"[Unknown1]","startTime":1256.52,"endTime":1261.08,"body":"pounds on the bar like i wouldn't have been able to want my obviously my rep"},{"speaker":"[Unknown1]","startTime":1261.4,"endTime":1264.92,"body":"number would have gone down but i think it would have been too heavy for me to be"},{"speaker":"[Unknown1]","startTime":1265.0,"endTime":1268.04,"body":"able to maintain that form and get that like really"},{"speaker":"[Unknown1]","startTime":1269.08,"endTime":1275.24,"body":"quality like last one to three reps with that so your load selection is incredibly"},{"speaker":"[Unknown1]","startTime":1275.48,"endTime":1277.16,"body":"important there in my opinion"},{"speaker":"[Unknown2]","startTime":1280.738,"endTime":1283.138,"body":"yeah no i fully agree with that it's"},{"speaker":"[Unknown2]","startTime":1285.298,"endTime":1289.218,"body":"man i keep thinking about the pull down example because it's like it's kind of"},{"speaker":"[Unknown2]","startTime":1289.298,"endTime":1294.178,"body":"like a lateral race too in that if you even use like half of a percent of momentum"},{"speaker":"[Unknown2]","startTime":1295.138,"endTime":1299.698,"body":"it makes like such a big difference in the ability of the bar to keep moving so"},{"speaker":"[Unknown2]","startTime":1299.858,"endTime":1303.778,"body":"being able to standardize whether you're using any like bit of even like a small"},{"speaker":"[Unknown2]","startTime":1304.018,"endTime":1308.178,"body":"bit of torso flinging with a lateral rays or if you're doing a pull down and you"},{"speaker":"[Unknown2]","startTime":1308.338,"endTime":1312.098,"body":"just kind of like just slightly go into thoracic extension and kind of get that"},{"speaker":"[Unknown2]","startTime":1312.178,"endTime":1317.218,"body":"thing jerked to begin the rep it really just gives it speed that progresses it"},{"speaker":"[Unknown2]","startTime":1317.298,"endTime":1320.818,"body":"through the whole thing and it makes that point of failure like super ambiguous"},{"speaker":"[Unknown2]","startTime":1320.978,"endTime":1324.898,"body":"like i'm sure when mike isorel is doing his sets and his rep speed never slows"},{"speaker":"[Unknown2]","startTime":1325.058,"endTime":1329.698,"body":"like he probably does feel in his brain like hey i gave a hundred percent effort"},{"speaker":"[Unknown2]","startTime":1329.938,"endTime":1333.218,"body":"and if i were to give one hundred percent effort again it wouldn't wouldn't i"},{"speaker":"[Unknown2]","startTime":1333.398,"endTime":1334.398,"body":"wouldn't be"},{"speaker":"[Unknown1]","startTime":1333.94,"endTime":1334.94,"body":"church"},{"speaker":"[Unknown2]","startTime":1334.258,"endTime":1337.218,"body":"able to do the rep right it's a lengthed overload movement like a pendulum or a"},{"speaker":"[Unknown2]","startTime":1337.218,"endTime":1340.338,"body":"stiff like a dead lift like if it doesn't get up it doesn't get up type thing"},{"speaker":"[Unknown2]","startTime":1342.578,"endTime":1347.778,"body":"but i really think that if form isn't compromised at all like you at least have to"},{"speaker":"[Unknown2]","startTime":1347.938,"endTime":1351.058,"body":"to the bottom and see if you can get another one because if your rep speed doesn't"},{"speaker":"[Unknown2]","startTime":1351.058,"endTime":1356.018,"body":"t slow you can't be sure that that really is zero rr like i want to see rep speed"},{"speaker":"[Unknown2]","startTime":1356.178,"endTime":1359.058,"body":"slow i want to see something happening where you're struggling to maintain"},{"speaker":"[Unknown2]","startTime":1359.138,"endTime":1363.458,"body":"technique but the but the bar keeps moving and then eventually you get to the top"},{"speaker":"[Unknown2]","startTime":1363.458,"endTime":1366.098,"body":"of that rep and grind it out and that's going to look a little different on a"},{"speaker":"[Unknown2]","startTime":1366.098,"endTime":1370.178,"body":"lengthened overload movement than it will on a short overload movement right like"},{"speaker":"[Unknown2]","startTime":1370.178,"endTime":1375.138,"body":"a short overload movement are more easier to grind maybe in some ways because the"},{"speaker":"[Unknown2]","startTime":1375.218,"endTime":1379.378,"body":"failure point is at the top but if you use momentum you can just get to the top i"},{"speaker":"[Unknown2]","startTime":1379.458,"endTime":1382.738,"body":"guess you thinking of a lateral rays here is in my brain but you can get to the"},{"speaker":"[Unknown2]","startTime":1382.818,"endTime":1387.378,"body":"top without a whole lot of grind along the way but if you don't use that momentum"},{"speaker":"[Unknown2]","startTime":1387.458,"endTime":1390.338,"body":"from the bottom then as you get three quarters of the way up you're going to reach"},{"speaker":"[Unknown2]","startTime":1390.418,"endTime":1393.218,"body":"like this sticking point that you have to fight through on the stiff legged"},{"speaker":"[Unknown2]","startTime":1393.218,"endTime":1397.298,"body":"deadlift that point is going to be at the bottom so once you can get that bar"},{"speaker":"[Unknown2]","startTime":1397.458,"endTime":1400.978,"body":"moving and get halfway up like once you get to the knees you're basically kind of"},{"speaker":"[Unknown2]","startTime":1401.058,"endTime":1403.058,"body":"just hips forward lock it out type thing"},{"speaker":"[Unknown2]","startTime":1404.258,"endTime":1408.978,"body":"so those failures are gonna look a little bit a little bit different but but"},{"speaker":"[Unknown2]","startTime":1409.058,"endTime":1412.738,"body":"either way you should see some sort of like slowing of the rep speed through the"},{"speaker":"[Unknown2]","startTime":1412.818,"endTime":1414.178,"body":"point of maximum resistance"},{"speaker":"[Unknown1]","startTime":1413.08,"endTime":1417.64,"body":"yeah and for for you guys who are like listening who are newer to exploring this"},{"speaker":"[Unknown1]","startTime":1417.58,"endTime":1418.58,"body":"start with your"},{"speaker":"[Unknown2]","startTime":1418.118,"endTime":1419.118,"body":"but"},{"speaker":"[Unknown1]","startTime":1418.76,"endTime":1423.64,"body":"obviously safer movements like like a single arm pull down or or like brian like a"},{"speaker":"[Unknown1]","startTime":1423.72,"endTime":1425.0,"body":"lateral rays like there's no"},{"speaker":"[Unknown1]","startTime":1426.2,"endTime":1430.44,"body":"there's very minimal risk for something bad to happen taking that to failure"},{"speaker":"[Unknown1]","startTime":1431.0,"endTime":1432.92,"body":"obviously like a pendulum a hack squat"},{"speaker":"[Unknown1]","startTime":1434.2,"endTime":1438.28,"body":"an r dl or a stiff like a deadlift something like that like anything with your"},{"speaker":"[Unknown1]","startTime":1438.6,"endTime":1443.56,"body":"axial loaded and like it's just that exponentially kind of increases and you want"},{"speaker":"[Unknown1]","startTime":1443.64,"endTime":1445.8,"body":"to like um is it tr"},{"speaker":"[Unknown1]","startTime":1448.2,"endTime":1449.48,"body":"like s okay"},{"speaker":"[Unknown2]","startTime":1449.778,"endTime":1451.298,"body":"yeah he of trepidation yeah"},{"speaker":"[Unknown1]","startTime":1450.04,"endTime":1455.4,"body":"step into exploring that but like a bicep curl you know lap pull down these sorts"},{"speaker":"[Unknown1]","startTime":1455.56,"endTime":1459.8,"body":"of things because it's you will find it that last rep it will slow down"},{"speaker":"[Unknown1]","startTime":1460.04,"endTime":1464.6,"body":"considerably but if you're never exploring that i mean that could be you that's"},{"speaker":"[Unknown1]","startTime":1464.84,"endTime":1469.4,"body":"the difference between doing like four sets on a movement in two or something like"},{"speaker":"[Unknown1]","startTime":1469.1,"endTime":1470.1,"body":"that"},{"speaker":"[Unknown2]","startTime":1469.318,"endTime":1470.318,"body":"yeah"},{"speaker":"[Unknown1]","startTime":1469.72,"endTime":1473.32,"body":"which is really what has sparked me because historically i've have been a high"},{"speaker":"[Unknown1]","startTime":1473.4,"endTime":1475.16,"body":"volume person it always worked for me"},{"speaker":"[Unknown1]","startTime":1475.9,"endTime":1476.9,"body":"but it"},{"speaker":"[Unknown2]","startTime":1476.278,"endTime":1477.278,"body":"yep"},{"speaker":"[Unknown1]","startTime":1476.6,"endTime":1481.4,"body":"wasn't there was the the difference for me was one when i went to the n one"},{"speaker":"[Unknown1]","startTime":1481.64,"endTime":1485.72,"body":"practical and we were really training to failure because you had i i trained by"},{"speaker":"[Unknown1]","startTime":1485.88,"endTime":1489.16,"body":"myself for years now and when you have someone it's like no you still have like"},{"speaker":"[Unknown1]","startTime":1489.24,"endTime":1493.0,"body":"four reps left and internally you're like no i'm done you know this is where i"},{"speaker":"[Unknown1]","startTime":1493.08,"endTime":1497.24,"body":"stop and they're like no keep going and they like will spot you and guide you"},{"speaker":"[Unknown1]","startTime":1497.24,"endTime":1500.92,"body":"through it and they're like holy shit you reach like levels that you haven't"},{"speaker":"[Unknown1]","startTime":1500.92,"endTime":1505.88,"body":"really pushed yourself to because they like one you're not video you maybe don't"},{"speaker":"[Unknown1]","startTime":1505.88,"endTime":1510.44,"body":"in yourself you're training by yourself or fear there's a big fear of injury"},{"speaker":"[Unknown1]","startTime":1510.52,"endTime":1515.08,"body":"people think like when you train closer to failure your injury risk goes up there"},{"speaker":"[Unknown1]","startTime":1515.16,"endTime":1520.12,"body":"is is truth too of course but there are simply much safer ways to do it and then"},{"speaker":"[Unknown1]","startTime":1520.28,"endTime":1525.4,"body":"when i had found that like hey if i'm really really pushing myself on that first"},{"speaker":"[Unknown1]","startTime":1525.8,"endTime":1531.8,"body":"you know set that top set where i want to get ten reps and if i'm giving it my all"},{"speaker":"[Unknown1]","startTime":1532.84,"endTime":1538.44,"body":"i can't do a fourth set at that weight and get ten reps like it will get cut in"},{"speaker":"[Unknown1]","startTime":1538.68,"endTime":1543.4,"body":"half if not less in one thing that i've been finding that i with with this new"},{"speaker":"[Unknown1]","startTime":1543.56,"endTime":1547.4,"body":"program that i'm really really liking is i will do back off set like a twenty"},{"speaker":"[Unknown1]","startTime":1547.64,"endTime":1553.08,"body":"percent decrease in weight and i'm still not even able to match my reps that i did"},{"speaker":"[Unknown1]","startTime":1553.16,"endTime":1557.32,"body":"on that top set because i like literally gave it everything i have and i'm like"},{"speaker":"[Unknown1]","startTime":1557.48,"endTime":1559.48,"body":"this is wild because like that the"},{"speaker":"[Unknown2]","startTime":1559.078,"endTime":1560.078,"body":"yeah"},{"speaker":"[Unknown1]","startTime":1559.8,"endTime":1563.8,"body":"the stiff like a dead i literally took fifty pounds off the bar and couldn't even"},{"speaker":"[Unknown1]","startTime":1563.88,"endTime":1566.68,"body":"match reps again and that's like that"},{"speaker":"[Unknown1]","startTime":1568.04,"endTime":1570.44,"body":"that's saying a lot you know for yeah"},{"speaker":"[Unknown1]","startTime":1568.04,"endTime":1570.44,"body":"that's saying a lot you know for yeah"},{"speaker":"[Unknown2]","startTime":1568.258,"endTime":1569.298,"body":"especially on yet"},{"speaker":"[Unknown2]","startTime":1570.418,"endTime":1571.538,"body":"especially on hip pie"},{"speaker":"[Unknown1]","startTime":1571.26,"endTime":1572.26,"body":"yeah"},{"speaker":"[Unknown2]","startTime":1571.618,"endTime":1572.898,"body":"movements sorry"},{"speaker":"[Unknown1]","startTime":1573.16,"endTime":1578.76,"body":"so i think like for for for this i just want to really just put that out there it"},{"speaker":"[Unknown1]","startTime":1578.84,"endTime":1585.88,"body":"was like really explore your effort in each set and something i know historically"},{"speaker":"[Unknown1]","startTime":1586.12,"endTime":1591.0,"body":"when i would either like write a program based on like i would start from volume"},{"speaker":"[Unknown1]","startTime":1591.32,"endTime":1595.48,"body":"and like back into that or following something else i'm like well i got to do four"},{"speaker":"[Unknown1]","startTime":1595.64,"endTime":1599.8,"body":"sets of ten on the hack squat i can't do every i can't i can't blow my load on set"},{"speaker":"[Unknown1]","startTime":1599.96,"endTime":1604.12,"body":"one cause then i'll fall apart on set four but there's a different approach"},{"speaker":"[Unknown1]","startTime":1605.32,"endTime":1610.52,"body":"in in uh avenue i guess i should say is like if you blow your load on set one you"},{"speaker":"[Unknown1]","startTime":1610.68,"endTime":1616.28,"body":"don't need a set for from like a stimulus perspective so it's there are different"},{"speaker":"[Unknown1]","startTime":1616.52,"endTime":1617.96,"body":"avenues and i just want to"},{"speaker":"[Unknown1]","startTime":1619.4,"endTime":1622.92,"body":"have the conversation around exploring these personally for you because you might"},{"speaker":"[Unknown1]","startTime":1623.56,"endTime":1626.04,"body":"find your eyes opened a little bit as i have"},{"speaker":"[Unknown2]","startTime":1629.698,"endTime":1630.978,"body":"yeah for sure i uh"},{"speaker":"[Unknown2]","startTime":1632.098,"endTime":1633.378,"body":"i have a question for you maybe"},{"speaker":"[Unknown1]","startTime":1633.1,"endTime":1634.1,"body":"yeah"},{"speaker":"[Unknown2]","startTime":1633.538,"endTime":1635.698,"body":"to play devil's advocate a little bit because"},{"speaker":"[Unknown2]","startTime":1636.818,"endTime":1641.218,"body":"you mentioned that you know you started videoing yourself relatively recently like"},{"speaker":"[Unknown2]","startTime":1641.298,"endTime":1644.258,"body":"you know six months ago whatever it was you started really seeing that like you"},{"speaker":"[Unknown2]","startTime":1644.338,"endTime":1647.458,"body":"know you weren't training as hard as you thought you were that it was the n one"},{"speaker":"[Unknown2]","startTime":1647.618,"endTime":1651.938,"body":"thing in november that you know really had a drastic change for you right you had"},{"speaker":"[Unknown2]","startTime":1652.098,"endTime":1656.738,"body":"been training for almost twenty years or whatever it is prior to these last six"},{"speaker":"[Unknown2]","startTime":1656.898,"endTime":1661.778,"body":"months and you know you have been in your own word sort of sandbagging effort"},{"speaker":"[Unknown2]","startTime":1662.018,"endTime":1665.378,"body":"compared to what you do now but yet you've gotten great results so"},{"speaker":"[Unknown2]","startTime":1666.418,"endTime":1669.458,"body":"so what are your thoughts on whether like"},{"speaker":"[Unknown2]","startTime":1670.978,"endTime":1675.298,"body":"is it better to do it this way like i personally align right i like the top set"},{"speaker":"[Unknown2]","startTime":1675.458,"endTime":1678.978,"body":"back offset approach i think it works for a number of reasons beyond just physical"},{"speaker":"[Unknown2]","startTime":1678.978,"endTime":1681.458,"body":"adaptations but you know mental reasons as well life reasons"},{"speaker":"[Unknown2]","startTime":1683.058,"endTime":1687.378,"body":"but like you got great results training with four sets of ten to twelve at two to"},{"speaker":"[Unknown2]","startTime":1687.458,"endTime":1689.858,"body":"three rr or whatever it was so"},{"speaker":"[Unknown2]","startTime":1691.938,"endTime":1696.738,"body":"what is it about maybe this new style and training slightly harder that you feel"},{"speaker":"[Unknown2]","startTime":1696.898,"endTime":1700.178,"body":"is beneficial to your training and also maybe it's something that's beneficial to"},{"speaker":"[Unknown2]","startTime":1700.178,"endTime":1703.378,"body":"you psychologically or to your lifestyle or something along those lines"},{"speaker":"[Unknown1]","startTime":1702.04,"endTime":1706.36,"body":"yeah so i really really like that and i thank you for bringing that up because i"},{"speaker":"[Unknown1]","startTime":1706.84,"endTime":1707.96,"body":"definitely didn't want to"},{"speaker":"[Unknown1]","startTime":1709.0,"endTime":1711.88,"body":"put off like that this is better and the other way isn't like"},{"speaker":"[Unknown1]","startTime":1713.32,"endTime":1717.56,"body":"systems work when you work them for the most part right and and the research does"},{"speaker":"[Unknown1]","startTime":1717.72,"endTime":1722.12,"body":"seem to to exhibit that like if you if you train a little bit further from failure"},{"speaker":"[Unknown1]","startTime":1722.28,"endTime":1725.16,"body":"you're able to do a little bit more volume and then you know vice versa"},{"speaker":"[Unknown1]","startTime":1727.24,"endTime":1732.28,"body":"historically i feel like i've always trained hard except in this"},{"speaker":"[Unknown1]","startTime":1733.8,"endTime":1738.6,"body":"like this whole like purely hot like hobbyist bodybuilder style of training is"},{"speaker":"[Unknown1]","startTime":1738.68,"endTime":1740.84,"body":"still relatively new for me and then"},{"speaker":"[Unknown1]","startTime":1741.96,"endTime":1745.96,"body":"particularly like the leg movements they're just harder"},{"speaker":"[Unknown1]","startTime":1747.08,"endTime":1751.48,"body":"on on your cn s on on everything right i mean there's a lot of people you go to a"},{"speaker":"[Unknown1]","startTime":1751.48,"endTime":1755.24,"body":"you know any gym there's a lot of guys who have like good shoulder development you"},{"speaker":"[Unknown1]","startTime":1755.24,"endTime":1759.8,"body":"know good back development be but like the people who have like great legs they're"},{"speaker":"[Unknown1]","startTime":1759.8,"endTime":1763.8,"body":"either one like genetic freaks are there people that train like pretty fucking"},{"speaker":"[Unknown1]","startTime":1763.88,"endTime":1770.68,"body":"hard and it's because it's it's just harder to do so from for me i feel like i you"},{"speaker":"[Unknown1]","startTime":1770.68,"endTime":1775.64,"body":"know i'm top heavy in terms of muscular development like overwhelmingly top heavy"},{"speaker":"[Unknown1]","startTime":1776.2,"endTime":1780.12,"body":"so i feel this is a new avenue where i stand to gain a lot more because i just"},{"speaker":"[Unknown1]","startTime":1780.52,"endTime":1786.52,"body":"historically of my training career have sandbagged some of my leg training in"},{"speaker":"[Unknown1]","startTime":1786.52,"endTime":1791.8,"body":"terms of just effort or knowledge or in proximity to failure in certain things"},{"speaker":"[Unknown1]","startTime":1792.44,"endTime":1796.52,"body":"specifically because a lot of my past training was like you know dead lifts back"},{"speaker":"[Unknown1]","startTime":1796.76,"endTime":1800.68,"body":"squad it's we weren't doing sets of twelve on the back squat you know and even"},{"speaker":"[Unknown1]","startTime":1800.92,"endTime":1805.64,"body":"when we were based on how i back squat it was my glutes and low back that would"},{"speaker":"[Unknown1]","startTime":1805.8,"endTime":1811.32,"body":"get a lot of that like you know fatiguing volume just based on my form and in"},{"speaker":"[Unknown1]","startTime":1812.82,"endTime":1813.82,"body":"levers"},{"speaker":"[Unknown1]","startTime":1815.0,"endTime":1818.12,"body":"the mental aspect i really"},{"speaker":"[Unknown1]","startTime":1819.24,"endTime":1825.08,"body":"am identifying with firmly now i really really like knowing that i gave it like my"},{"speaker":"[Unknown1]","startTime":1825.32,"endTime":1826.6,"body":"all it it is"},{"speaker":"[Unknown1]","startTime":1827.88,"endTime":1832.36,"body":"and this could be because i'm in this just large period of personal growth with"},{"speaker":"[Unknown1]","startTime":1832.52,"endTime":1836.52,"body":"being an entrepreneur and growing a business and i mean so much of it is purely"},{"speaker":"[Unknown1]","startTime":1836.6,"endTime":1840.76,"body":"just personal growth in breaking through limiting beliefs and that sort of thing"},{"speaker":"[Unknown1]","startTime":1840.84,"endTime":1845.56,"body":"so i feel like it this is a physical aspect that i tie into that as well like i"},{"speaker":"[Unknown1]","startTime":1845.34,"endTime":1846.34,"body":"like"},{"speaker":"[Unknown1]","startTime":1847.64,"endTime":1853.24,"body":"knowing that i gave that you know set of ten on on the pendulum like damn near"},{"speaker":"[Unknown1]","startTime":1853.4,"endTime":1858.76,"body":"everything i had you know besides like a a true failure and that's just me being a"},{"speaker":"[Unknown1]","startTime":1858.76,"endTime":1861.48,"body":"little bit smart you don't want to take everything to true failures"},{"speaker":"[Unknown1]","startTime":1862.52,"endTime":1867.8,"body":"but i do identify more with that and it's new for me right i said i i took the"},{"speaker":"[Unknown1]","startTime":1867.8,"endTime":1873.48,"body":"high volume approach for so many years i'm now like you know the pendulum swing to"},{"speaker":"[Unknown1]","startTime":1873.48,"endTime":1875.16,"body":"the other side and i'm exploring something"},{"speaker":"[Unknown1]","startTime":1876.28,"endTime":1882.68,"body":"that i kind of stubbornly avoided because i didn't believe in it because i had"},{"speaker":"[Unknown1]","startTime":1882.84,"endTime":1886.52,"body":"always look like no i volumes why like why would i wanna try this other thing it's"},{"speaker":"[Unknown1]","startTime":1886.6,"endTime":1890.28,"body":"already working but i guess people who i respect"},{"speaker":"[Unknown1]","startTime":1891.88,"endTime":1896.44,"body":"and want to learn from like you being one have i'm like well if these people are"},{"speaker":"[Unknown1]","startTime":1896.52,"endTime":1901.24,"body":"doing it and i really respect them like it i i at least have to formulate my own"},{"speaker":"[Unknown1]","startTime":1901.48,"endTime":1903.4,"body":"opinion based on trying type of thing"},{"speaker":"[Unknown1]","startTime":1905.4,"endTime":1909.0,"body":"see yeah a little bit long winded but i think i did i answer did i cover those"},{"speaker":"[Unknown1]","startTime":1908.74,"endTime":1909.74,"body":"parts"},{"speaker":"[Unknown1]","startTime":1910.78,"endTime":1911.78,"body":"okay"},{"speaker":"[Unknown2]","startTime":1912.098,"endTime":1916.658,"body":"yeah yeah for sure no and i love that i think that was a great answer um i i also"},{"speaker":"[Unknown2]","startTime":1916.898,"endTime":1921.538,"body":"like i i find it an interesting question just on like a philosophical level too"},{"speaker":"[Unknown2]","startTime":1921.778,"endTime":1923.298,"body":"because like we know so much"},{"speaker":"[Unknown2]","startTime":1923.958,"endTime":1924.958,"body":"about"},{"speaker":"[Unknown2]","startTime":1925.618,"endTime":1928.978,"body":"the fact that you could do more sets and be further from failure and it"},{"speaker":"[Unknown2]","startTime":1929.138,"endTime":1933.458,"body":"potentially creates hypertrophy versus you know taking fewer sets to failure and"},{"speaker":"[Unknown2]","startTime":1933.538,"endTime":1938.338,"body":"that also tends to create hypertrophy and so so a there's like the personality"},{"speaker":"[Unknown2]","startTime":1938.418,"endTime":1940.418,"body":"type like kind of like the mike millner stuff with the"},{"speaker":"[Unknown1]","startTime":1947.58,"endTime":1948.58,"body":"big one"},{"speaker":"[Unknown2]","startTime":1950.978,"endTime":1952.978,"body":"and yeah so like you know there"},{"speaker":"[Unknown2]","startTime":1954.098,"endTime":1959.458,"body":"the time thing i'm not sure is like even that much more efficient to do the top"},{"speaker":"[Unknown2]","startTime":1959.538,"endTime":1965.218,"body":"set back offset only because i feel like i put in so many specific ramp up sets to"},{"speaker":"[Unknown2]","startTime":1965.378,"endTime":1969.618,"body":"optimize my performance on that top set that maybe if i was just doing like four"},{"speaker":"[Unknown2]","startTime":1969.778,"endTime":1972.818,"body":"sets of ten and they were at two to three rr i probably wouldn't need as many of"},{"speaker":"[Unknown2]","startTime":1973.298,"endTime":1977.538,"body":"those ramp up sets so time wise i'm not i'm not one hundred percent sure i also"},{"speaker":"[Unknown2]","startTime":1977.618,"endTime":1981.298,"body":"think that there's potentially longer rest periods between sets when you go closer"},{"speaker":"[Unknown2]","startTime":1981.538,"endTime":1984.738,"body":"to failure than what you would need if you were like three reps from failure you"},{"speaker":"[Unknown2]","startTime":1984.818,"endTime":1987.618,"body":"could probably knock out those four sets in the same time that it takes you to do"},{"speaker":"[Unknown2]","startTime":1987.618,"endTime":1992.818,"body":"like ramp up sets plus two sets of top set back off so so a little i'm a little"},{"speaker":"[Unknown2]","startTime":1992.818,"endTime":1996.098,"body":"torn on that one but i think psychologically for me"},{"speaker":"[Unknown2]","startTime":1997.218,"endTime":2002.418,"body":"it's uh it's really hard to do a set to two to three rr like a lot of times people"},{"speaker":"[Unknown2]","startTime":2002.658,"endTime":2006.578,"body":"see a two to three rr set and they're like oh dude you weren't even close to"},{"speaker":"[Unknown2]","startTime":2006.578,"endTime":2009.858,"body":"failure like your bar speed didn't really slow down like you know you had so many"},{"speaker":"[Unknown2]","startTime":2009.938,"endTime":2013.378,"body":"more in you blah blah and they just think that because you were three r r and your"},{"speaker":"[Unknown2]","startTime":2013.378,"endTime":2018.098,"body":"resee didn't slow that somehow like that effort wasn't there that effort sucks man"},{"speaker":"[Unknown2]","startTime":2018.178,"endTime":2024.338,"body":"and like the data driven guys use the term the number of un racks and and that is"},{"speaker":"[Unknown2]","startTime":2024.418,"endTime":2030.338,"body":"like a real concern in my brain psychologically is that every time i go to get"},{"speaker":"[Unknown2]","startTime":2030.338,"endTime":2033.858,"body":"under a pendulum or a back squat or what whatever the hell it is even a leg"},{"speaker":"[Unknown2]","startTime":2033.938,"endTime":2036.978,"body":"extension there's like a mental toll that goes into"},{"speaker":"[Unknown2]","startTime":2038.018,"endTime":2042.338,"body":"the focus the preparation the execution and all of these things and"},{"speaker":"[Unknown2]","startTime":2044.498,"endTime":2048.578,"body":"it takes it it it is almost as much of a toll psychologically to do a set to two"},{"speaker":"[Unknown2]","startTime":2048.658,"endTime":2052.898,"body":"to three rr as it is for me to do a set to failure so to have to get on there and"},{"speaker":"[Unknown2]","startTime":2052.978,"endTime":2058.898,"body":"do four sets instead of two sets become so daunting for me that i actually begin"},{"speaker":"[Unknown2]","startTime":2059.058,"endTime":2063.938,"body":"not enjoying my workouts anymore so so that's very much like a me problem but"},{"speaker":"[Unknown2]","startTime":2064.018,"endTime":2068.178,"body":"that's one of the primary reasons that i kind of think this slightly lower volume"},{"speaker":"[Unknown2]","startTime":2068.498,"endTime":2070.098,"body":"approach vibes a little better with me"},{"speaker":"[Unknown1]","startTime":2068.6,"endTime":2072.6800000000003,"body":"that psychological thing you you said it it does really resonate with me as well"},{"speaker":"[Unknown1]","startTime":2073.0,"endTime":2074.04,"body":"especially if we want to"},{"speaker":"[Unknown1]","startTime":2075.32,"endTime":2080.52,"body":"consider the effective reps model right so when you're doing that like three rr"},{"speaker":"[Unknown1]","startTime":2080.76,"endTime":2085.56,"body":"set you're let's say it's let's say you know it's a like let's say failure would"},{"speaker":"[Unknown1]","startTime":2085.56,"endTime":2088.92,"body":"be at like ten for for simple number sake and you're doing like a three rr we're"},{"speaker":"[Unknown1]","startTime":2088.92,"endTime":2090.12,"body":"stopping at you know seven"},{"speaker":"[Unknown1]","startTime":2091.24,"endTime":2096.36,"body":"you're doing five like buying reps to get to that like six and seven and then when"},{"speaker":"[Unknown1]","startTime":2096.36,"endTime":2098.52,"body":"you have like four sets you're doing those buy in reps"},{"speaker":"[Unknown1]","startTime":2099.96,"endTime":2101.48,"body":"set after set after set"},{"speaker":"[Unknown2]","startTime":2101.158,"endTime":2102.158,"body":"right"},{"speaker":"[Unknown1]","startTime":2101.88,"endTime":2105.48,"body":"and if you're only doing like those two hard sets like you buy in and then you"},{"speaker":"[Unknown1]","startTime":2105.64,"endTime":2108.92,"body":"just take it to the house type of thing and then you don't really have to buy in"},{"speaker":"[Unknown1]","startTime":2109.38,"endTime":2110.38,"body":"as many times"},{"speaker":"[Unknown1]","startTime":2111.32,"endTime":2113.48,"body":"so that's another like psychological part that"},{"speaker":"[Unknown2]","startTime":2113.078,"endTime":2114.078,"body":"yeah"},{"speaker":"[Unknown1]","startTime":2113.56,"endTime":2116.52,"body":"it does come through because when you're going through those you're like okay that"},{"speaker":"[Unknown1]","startTime":2116.6,"endTime":2121.16,"body":"was set three sorry rep three that's rep four you know it's going to start getting"},{"speaker":"[Unknown1]","startTime":2121.4,"endTime":2124.92,"body":"hard and then you know that like just like that kind of feeling of impending doom"},{"speaker":"[Unknown1]","startTime":2125.08,"endTime":2128.84,"body":"is like just encroaching on you as you're going through that and when you only"},{"speaker":"[Unknown1]","startTime":2128.92,"endTime":2131.72,"body":"have to like do it once and then just take it to the house"},{"speaker":"[Unknown1]","startTime":2132.76,"endTime":2137.16,"body":"it like i kind of do prefer that as well as opposed to like knowing you know if"},{"speaker":"[Unknown1]","startTime":2137.3,"endTime":2138.3,"body":"that feeling's going to"},{"speaker":"[Unknown2]","startTime":2137.958,"endTime":2138.958,"body":"yeah"},{"speaker":"[Unknown1]","startTime":2138.44,"endTime":2140.6,"body":"come in on on sets three and four again"},{"speaker":"[Unknown2]","startTime":2143.458,"endTime":2146.978,"body":"yeah it's kind of like what you and i have talked about where in hypertrophy"},{"speaker":"[Unknown2]","startTime":2147.138,"endTime":2152.578,"body":"training you can almost like get mentally excited in the set like it's not like in"},{"speaker":"[Unknown2]","startTime":2152.578,"endTime":2155.778,"body":"strength training where you like have to get mentally excited before you're set"},{"speaker":"[Unknown2]","startTime":2156.018,"endTime":2159.618,"body":"because just unwrap in the bar is like really really strenuous right in"},{"speaker":"[Unknown2]","startTime":2159.618,"endTime":2163.058,"body":"hypertrophy you just kind of un rack it and then you're like okay i'm in this and"},{"speaker":"[Unknown2]","startTime":2163.138,"endTime":2166.898,"body":"like each rep you do you get like further in it and you get more mentally focused"},{"speaker":"[Unknown2]","startTime":2167.698,"endTime":2171.378,"body":"and then to have to like stop that before you actually really really put the"},{"speaker":"[Unknown2]","startTime":2171.458,"endTime":2176.658,"body":"effort in and then do it again again and again it just it's like this crazy game"},{"speaker":"[Unknown2]","startTime":2176.818,"endTime":2180.818,"body":"of with my head that really just doesn't work when i'm putting in that type of"},{"speaker":"[Unknown2]","startTime":2180.898,"endTime":2184.018,"body":"effort so this is like talking you know as if you're at like a true two to three"},{"speaker":"[Unknown2]","startTime":2184.178,"endTime":2188.738,"body":"rr i think that when a lot of people see or hear two to three rr they just think"},{"speaker":"[Unknown2]","startTime":2188.738,"endTime":2193.618,"body":"of it as an easy set because it's not failure and as we know you know that is that"},{"speaker":"[Unknown2]","startTime":2193.698,"endTime":2195.858,"body":"is not the case i also think that"},{"speaker":"[Unknown2]","startTime":2197.218,"endTime":2200.898,"body":"another piece of training hard enough is part of where you and i both have ended"},{"speaker":"[Unknown2]","startTime":2200.978,"endTime":2206.498,"body":"up in splitting quads and hamstrings in that if you are training like super duper"},{"speaker":"[Unknown2]","startTime":2206.118,"endTime":2207.118,"body":"hard"},{"speaker":"[Unknown2]","startTime":2207.858,"endTime":2211.938,"body":"really putting in focus energy and getting relatively close to failure on these"},{"speaker":"[Unknown2]","startTime":2212.178,"endTime":2213.378,"body":"these complex movements"},{"speaker":"[Unknown2]","startTime":2214.278,"endTime":2215.278,"body":"that it really is"},{"speaker":"[Unknown2]","startTime":2216.578,"endTime":2222.498,"body":"almost impossible to put in any reasonable effective effort on the second part of"},{"speaker":"[Unknown2]","startTime":2222.578,"endTime":2226.098,"body":"your lower body so if you're doing quads first you know your hamstring work after"},{"speaker":"[Unknown2]","startTime":2226.258,"endTime":2229.538,"body":"would really suffer or if you're doing hamstring's first your quad work after"},{"speaker":"[Unknown2]","startTime":2229.778,"endTime":2231.058,"body":"would really suffer and"},{"speaker":"[Unknown2]","startTime":2232.098,"endTime":2237.858,"body":"in the follow my program program we just had hams on monday and quads on tuesday"},{"speaker":"[Unknown2]","startTime":2237.858,"endTime":2241.298,"body":"and then there was some upper body stuff on the quad day but i've already had two"},{"speaker":"[Unknown2]","startTime":2241.458,"endTime":2245.778,"body":"people report back and be like man like i haven't had leg sessions this productive"},{"speaker":"[Unknown2]","startTime":2245.938,"endTime":2247.378,"body":"in in so long because"},{"speaker":"[Unknown2]","startTime":2248.658,"endTime":2252.098,"body":"of this split and like just trying to like even if you don't think about it you"},{"speaker":"[Unknown2]","startTime":2252.178,"endTime":2255.618,"body":"know you're almost kind of preserving something in your brain because you know"},{"speaker":"[Unknown2]","startTime":2255.698,"endTime":2258.418,"body":"that after you stiff like a deadlift you have to a leg curl and after that after"},{"speaker":"[Unknown2]","startTime":2258.418,"endTime":2261.298,"body":"you have to pendulum squat and then you have to leg extension and like all of"},{"speaker":"[Unknown2]","startTime":2261.378,"endTime":2264.418,"body":"that's going through your head constantly but if you just know that you go in and"},{"speaker":"[Unknown2]","startTime":2264.498,"endTime":2268.338,"body":"you leg curl and rd l and then your hams strings are smashed and then you can you"},{"speaker":"[Unknown2]","startTime":2268.418,"endTime":2271.778,"body":"know do some abs or calves or upper body or whatever it is it's a much"},{"speaker":"[Unknown2]","startTime":2272.978,"endTime":2277.938,"body":"more effective way to allow you to put effort in so maybe some in some ways people"},{"speaker":"[Unknown2]","startTime":2278.578,"endTime":2282.258,"body":"are subconsciously pulling back on effort because of what they know that they have"},{"speaker":"[Unknown1]","startTime":2281.8,"endTime":2286.04,"body":"that was me hundred percent cause i'd be like well there's there's no way i can't"},{"speaker":"[Unknown2]","startTime":2282.118,"endTime":2283.118,"body":"pending"},{"speaker":"[Unknown1]","startTime":2286.2,"endTime":2290.12,"body":"i can't do this i can't give it my all and then go give get it my all like they're"},{"speaker":"[Unknown1]","startTime":2290.28,"endTime":2293.88,"body":"already used up eighty percentage of my all there's very little left type of deal"},{"speaker":"[Unknown1]","startTime":2294.28,"endTime":2295.88,"body":"but like for instance like i have"},{"speaker":"[Unknown2]","startTime":2295.718,"endTime":2296.718,"body":"yeah"},{"speaker":"[Unknown1]","startTime":2297.56,"endTime":2302.44,"body":"i do triceps after quads right so i had this that day where i smashed my my my"},{"speaker":"[Unknown1]","startTime":2302.52,"endTime":2306.36,"body":"quads and i'm like okay yeah i can go do triceps really hard now because like it's"},{"speaker":"[Unknown1]","startTime":2306.36,"endTime":2311.16,"body":"not my legs you know it was easy type of thing and then one thing that i've found"},{"speaker":"[Unknown1]","startTime":2311.48,"endTime":2315.4,"body":"really interesting and funny i have i've"},{"speaker":"[Unknown1]","startTime":2316.52,"endTime":2322.76,"body":"have to change my order of my days because my quads are getting so sore by the"},{"speaker":"[Unknown1]","startTime":2322.76,"endTime":2327.4,"body":"time i do hamstrings that i can't put my quads in the hamstring machines because"},{"speaker":"[Unknown1]","startTime":2327.48,"endTime":2331.0,"body":"it hurts so bad so like doing like a seated leg curl"},{"speaker":"[Unknown1]","startTime":2331.08,"endTime":2336.92,"body":"the pad hurt so bad i like i tried and i was like i can't i had to do like forty"},{"speaker":"[Unknown2]","startTime":2331.138,"endTime":2333.778,"body":"oh no the pad down on the thighs yeah"},{"speaker":"[Unknown1]","startTime":2337.0,"endTime":2341.56,"body":"fifty pounds less cause the the weight that it just hurts so bad and then like"},{"speaker":"[Unknown1]","startTime":2341.46,"endTime":2342.46,"body":"yesterday"},{"speaker":"[Unknown1]","startTime":2343.72,"endTime":2348.84,"body":"i swapped my lying leg curls for the like standing le girl because i couldn't put"},{"speaker":"[Unknown1]","startTime":2349.0,"endTime":2354.68,"body":"i just couldn't put the weight on my hurt so bad so it's just like it yeah"},{"speaker":"[Unknown1]","startTime":2354.84,"endTime":2359.16,"body":"it's it's a same it's shortened overload so i was fortunate that the gym had that"},{"speaker":"[Unknown2]","startTime":2354.978,"endTime":2357.458,"body":"same movement though hip extended"},{"speaker":"[Unknown1]","startTime":2358.9,"endTime":2359.9,"body":"piece of"},{"speaker":"[Unknown2]","startTime":2359.238,"endTime":2360.238,"body":"yeah"},{"speaker":"[Unknown1]","startTime":2359.56,"endTime":2363.96,"body":"equipment that i could you know make a pretty seemingly lateral change in it but"},{"speaker":"[Unknown1]","startTime":2364.44,"endTime":2369.48,"body":"um yeah it's that is what you said is such a good way to put it where it's by"},{"speaker":"[Unknown1]","startTime":2369.64,"endTime":2374.04,"body":"splitting those big muscle groups up you were able to put more into them and then"},{"speaker":"[Unknown1]","startTime":2374.12,"endTime":2376.2,"body":"you can be like oh i have biceps now or some"},{"speaker":"[Unknown2]","startTime":2376.078,"endTime":2377.078,"body":"yes yes"},{"speaker":"[Unknown1]","startTime":2376.28,"endTime":2379.64,"body":"lateral races like i can still give those aa good go"},{"speaker":"[Unknown2]","startTime":2379.398,"endTime":2380.398,"body":"right"},{"speaker":"[Unknown2]","startTime":2382.898,"endTime":2386.978,"body":"yeah for sure i mean that's makes a huge difference for me like people always look"},{"speaker":"[Unknown2]","startTime":2387.058,"endTime":2390.258,"body":"at my split and they're like well how did you end up with this like ridiculously"},{"speaker":"[Unknown2]","startTime":2390.418,"endTime":2394.738,"body":"weird split and i'm just like you know i want to train legs they're my priority"},{"speaker":"[Unknown2]","startTime":2394.818,"endTime":2397.378,"body":"and then i fill in the gaps with upper body volume that"},{"speaker":"[Unknown1]","startTime":2396.94,"endTime":2397.94,"body":"yeah"},{"speaker":"[Unknown2]","startTime":2397.458,"endTime":2400.178,"body":"needs to be done so that's how we ended up with it"},{"speaker":"[Unknown1]","startTime":2398.68,"endTime":2403.32,"body":"yeah i like it i i like i said i recently we talked about like two weeks ago i'm a"},{"speaker":"[Unknown1]","startTime":2403.32,"endTime":2407.08,"body":"big fan of it so far it's been very eye opening for me and that's what i think is"},{"speaker":"[Unknown1]","startTime":2406.82,"endTime":2407.82,"body":"cool"},{"speaker":"[Unknown2]","startTime":2407.158,"endTime":2408.158,"body":"yeah"},{"speaker":"[Unknown1]","startTime":2407.22,"endTime":2408.22,"body":"after being"},{"speaker":"[Unknown2]","startTime":2408.478,"endTime":2409.478,"body":"yep"},{"speaker":"[Unknown1]","startTime":2408.76,"endTime":2414.68,"body":"and i will be fully transparent i've i in my previous years of of training had"},{"speaker":"[Unknown1]","startTime":2414.84,"endTime":2419.72,"body":"been very dogmatic with certain approaches and i like that now that i'm a little"},{"speaker":"[Unknown1]","startTime":2419.8,"endTime":2424.12,"body":"bit older and care less around the fragile male ego i've become much more"},{"speaker":"[Unknown1]","startTime":2424.2,"endTime":2427.56,"body":"pragmatic in things and i'm very open to being wrong because just through the"},{"speaker":"[Unknown1]","startTime":2427.64,"endTime":2430.28,"body":"facilitation of learning really it's my goal"},{"speaker":"[Unknown2]","startTime":2431.398,"endTime":2432.398,"body":"yeah"},{"speaker":"[Unknown2]","startTime":2433.458,"endTime":2436.418,"body":"no i mean being wrong is great cause then you get to learn and do it better"},{"speaker":"[Unknown1]","startTime":2435.0,"endTime":2439.48,"body":"exactly yeah cool anything else you wanted to add on the training hard part"},{"speaker":"[Unknown2]","startTime":2442.258,"endTime":2445.058,"body":"so i feel like we just wrap it up by saying that if you"},{"speaker":"[Unknown2]","startTime":2446.338,"endTime":2450.338,"body":"are performing movements and you can keep good form and you've never really gotten"},{"speaker":"[Unknown2]","startTime":2450.338,"endTime":2452.898,"body":"to a point where you feel rep speed slow in the last"},{"speaker":"[Unknown2]","startTime":2454.098,"endTime":2455.138,"body":"one to three reps"},{"speaker":"[Unknown2]","startTime":2456.178,"endTime":2458.018,"body":"then you probably need to push yourself there"},{"speaker":"[Unknown2]","startTime":2459.698,"endTime":2463.458,"body":"you also probably can focus on the way that you're initiating from the bottom of"},{"speaker":"[Unknown2]","startTime":2463.458,"endTime":2467.778,"body":"your reps so if you think about that like slow press on the gas pedal instead of"},{"speaker":"[Unknown2]","startTime":2467.858,"endTime":2471.778,"body":"you know that hard press on the accelerator and launching into the movement then"},{"speaker":"[Unknown2]","startTime":2471.858,"endTime":2476.018,"body":"you can keep the stimulus much more acute to the area that you want it to target"},{"speaker":"[Unknown2]","startTime":2477.138,"endTime":2481.218,"body":"and then ultimately the goal of all of this is kind of like what my post said"},{"speaker":"[Unknown2]","startTime":2481.298,"endTime":2483.058,"body":"yesterday on instagram which was that"},{"speaker":"[Unknown2]","startTime":2484.418,"endTime":2485.698,"body":"we want to feel"},{"speaker":"[Unknown2]","startTime":2486.898,"endTime":2492.178,"body":"pretty taxed like we did a really good job of working a specific area of the body"},{"speaker":"[Unknown2]","startTime":2492.338,"endTime":2496.978,"body":"specific muscle tissue but we don't want to feel completely systemically trashed"},{"speaker":"[Unknown2]","startTime":2497.218,"endTime":2501.058,"body":"and that pendulum example is perfect where if you launch out of the bottom and use"},{"speaker":"[Unknown2]","startTime":2501.138,"endTime":2504.898,"body":"your whole body you finish that set and you're just like what in the world but"},{"speaker":"[Unknown2]","startTime":2504.978,"endTime":2508.578,"body":"your quads you know they feel it but they're not just like completely wrecked it's"},{"speaker":"[Unknown2]","startTime":2508.578,"endTime":2512.098,"body":"just your body and your system that's wrecked and then you know alternatively if"},{"speaker":"[Unknown2]","startTime":2512.178,"endTime":2516.098,"body":"you do that slow press and you really get the quads doing the full movement for"},{"speaker":"[Unknown2]","startTime":2516.258,"endTime":2520.418,"body":"you even if it means slightly lighter loads and higher rep ranges then at that"},{"speaker":"[Unknown2]","startTime":2520.498,"endTime":2524.338,"body":"point you finish a set and it's literally like your quads that are immovable not"},{"speaker":"[Unknown2]","startTime":2524.498,"endTime":2527.938,"body":"allowing you to like walk properly and it's it's not your system that feels like"},{"speaker":"[Unknown2]","startTime":2528.018,"endTime":2530.018,"body":"you know you just got hit by a car type thing so"},{"speaker":"[Unknown2]","startTime":2531.298,"endTime":2535.218,"body":"you know find those limits for yourself within the constraints of good technique"},{"speaker":"[Unknown2]","startTime":2535.618,"endTime":2538.498,"body":"and i think that you'll will find that you get a lot more out of your training"},{"speaker":"[Unknown1]","startTime":2537.4,"endTime":2542.44,"body":"yeah the last thing i will say there if you've never videoed these sets video you"},{"speaker":"[Unknown1]","startTime":2542.6,"endTime":2543.88,"body":"will probably find a"},{"speaker":"[Unknown2]","startTime":2543.678,"endTime":2544.678,"body":"it is"},{"speaker":"[Unknown1]","startTime":2544.04,"endTime":2547.96,"body":"a dichotomy between your subjective perception of how hard it was and then when"},{"speaker":"[Unknown1]","startTime":2548.04,"endTime":2552.68,"body":"you watched the video of yourself and then secondly if you have a training partner"},{"speaker":"[Unknown1]","startTime":2552.84,"endTime":2558.68,"body":"or maybe schedule a a gym bro date with someone um and then planned to like hey"},{"speaker":"[Unknown1]","startTime":2558.76,"endTime":2562.36,"body":"we're gonna test failure here a little bit and then what i think you will find"},{"speaker":"[Unknown1]","startTime":2562.6,"endTime":2566.76,"body":"interesting is like let's say using like i don't know like just a hack squat right"},{"speaker":"[Unknown1]","startTime":2566.84,"endTime":2571.0,"body":"so you were doing one hundred pounds for like sevens and that was your like you"},{"speaker":"[Unknown1]","startTime":2571.0,"endTime":2576.92,"body":"know that's my one riart you in this one hundred pound on this week turns into"},{"speaker":"[Unknown1]","startTime":2577.08,"endTime":2582.04,"body":"like a set of twelve you now know that those sevens were really like a five rr so"},{"speaker":"[Unknown1]","startTime":2582.2,"endTime":2584.28,"body":"it can be a little humbling"},{"speaker":"[Unknown2]","startTime":2583.878,"endTime":2584.878,"body":"yeah"},{"speaker":"[Unknown1]","startTime":2584.36,"endTime":2589.72,"body":"in that but it lets you know how much room you have for like immediate progression"},{"speaker":"[Unknown1]","startTime":2590.04,"endTime":2594.84,"body":"just by knowing where that kind of seemingly limit truly is"},{"speaker":"[Unknown2]","startTime":2598.018,"endTime":2599.698,"body":"yep totally no i love that"},{"speaker":"[Unknown1]","startTime":2598.44,"endTime":2603.72,"body":"cool let's jump into some of the questions we had from following up from last week"},{"speaker":"[Unknown1]","startTime":2603.88,"endTime":2607.16,"body":"i'm gonna kick this first one over to you brian see what you have thoughts around"},{"speaker":"[Unknown1]","startTime":2607.32,"endTime":2611.0,"body":"because i think we'll have some different ones here so the question is my"},{"speaker":"[Unknown2]","startTime":2611.078,"endTime":2612.078,"body":"yep"},{"speaker":"[Unknown1]","startTime":2611.08,"endTime":2616.92,"body":"bicep pumps are gone i have done more and less volume used both dumbbells and"},{"speaker":"[Unknown1]","startTime":2617.08,"endTime":2621.48,"body":"cables and my carbohydrates are up i did confirm with him he is eating i think"},{"speaker":"[Unknown1]","startTime":2621.56,"endTime":2623.72,"body":"like four hundred grams of carbs i think he said"},{"speaker":"[Unknown2]","startTime":2625.238,"endTime":2626.238,"body":"okay"},{"speaker":"[Unknown2]","startTime":2628.098,"endTime":2630.338,"body":"this is tough i mean i read this question and"},{"speaker":"[Unknown2]","startTime":2631.858,"endTime":2636.498,"body":"my very first thought and the one that i'm still kind of stuck on is that you"},{"speaker":"[Unknown2]","startTime":2636.738,"endTime":2640.498,"body":"probably need like a serious de load week like i feel like you've been"},{"speaker":"[Unknown2]","startTime":2640.578,"endTime":2644.338,"body":"accumulating volume like especially if you get to a point where your pumps are"},{"speaker":"[Unknown2]","startTime":2644.418,"endTime":2647.698,"body":"gone the first thing you think is not you know i should probably take a week off"},{"speaker":"[Unknown2]","startTime":2647.858,"endTime":2651.618,"body":"and not do any bicep volume your first gut reaction is probably oh i need to"},{"speaker":"[Unknown2]","startTime":2651.678,"endTime":2652.678,"body":"increase volume more"},{"speaker":"[Unknown2]","startTime":2654.118,"endTime":2655.118,"body":"so"},{"speaker":"[Unknown2]","startTime":2655.938,"endTime":2659.618,"body":"that would be my first thought like every time that i've ever reached a point like"},{"speaker":"[Unknown2]","startTime":2659.778,"endTime":2664.498,"body":"this it's it's usually because fatigue or volume have caught up with me and"},{"speaker":"[Unknown2]","startTime":2664.738,"endTime":2669.458,"body":"there's anabolic resistance is the word where basically your body just has kind of"},{"speaker":"[Unknown2]","startTime":2669.538,"endTime":2674.738,"body":"adapted to the volume that you're doing you try more and it just doesn't have a a"},{"speaker":"[Unknown2]","startTime":2674.758,"endTime":2675.758,"body":"significant effect"},{"speaker":"[Unknown2]","startTime":2676.978,"endTime":2681.858,"body":"so at that point you know if i usually just take a week off of doing biceps which"},{"speaker":"[Unknown2]","startTime":2682.018,"endTime":2686.978,"body":"could be in the confines of like a de load week two um then you usually come back"},{"speaker":"[Unknown2]","startTime":2687.538,"endTime":2692.818,"body":"and your body should respond to significantly less volume so an example there"},{"speaker":"[Unknown2]","startTime":2692.978,"endTime":2696.658,"body":"would be like back training like my back you know as we've talked about can handle"},{"speaker":"[Unknown2]","startTime":2696.658,"endTime":2700.898,"body":"so much volume i remember at points when i would follow the rp style of training a"},{"speaker":"[Unknown2]","startTime":2700.978,"endTime":2704.498,"body":"number of years ago that i would get up to like twenty twenty five sets for back"},{"speaker":"[Unknown2]","startTime":2704.578,"endTime":2708.738,"body":"for the week and still kind of be like okay like you know i worked it everything"},{"speaker":"[Unknown2]","startTime":2708.898,"endTime":2712.258,"body":"was cool but like it doesn't really feel like anything and then you know you do"},{"speaker":"[Unknown2]","startTime":2712.338,"endTime":2716.018,"body":"the rp prescribe de load week where you basically do almost nothing or you kind of"},{"speaker":"[Unknown2]","startTime":2716.098,"endTime":2720.018,"body":"go into the gym and wave pink dumbbells around type thing and come back and"},{"speaker":"[Unknown2]","startTime":2720.498,"endTime":2725.618,"body":"fifteen sets a back seven one session eight the next session type thing blew my"},{"speaker":"[Unknown2]","startTime":2725.778,"endTime":2729.778,"body":"back up so you know that's less volume and it was just a matter of taking a week"},{"speaker":"[Unknown2]","startTime":2729.778,"endTime":2733.458,"body":"off from any stimulus at all to kind of let some of that anabolic resistance flush"},{"speaker":"[Unknown2]","startTime":2733.278,"endTime":2734.278,"body":"out so"},{"speaker":"[Unknown2]","startTime":2735.378,"endTime":2738.818,"body":"now given that carbs are up that would be kind of my first thought on this"},{"speaker":"[Unknown1]","startTime":2737.64,"endTime":2742.12,"body":"yeah so i'm i'm glad to kick that over because i was i am going to answer in a"},{"speaker":"[Unknown1]","startTime":2742.2,"endTime":2745.64,"body":"different approach it could be that you have kind of"},{"speaker":"[Unknown1]","startTime":2746.68,"endTime":2749.8,"body":"temporarily reached near the end of your"},{"speaker":"[Unknown1]","startTime":2751.08,"endTime":2755.48,"body":"progression for this certain like model or periodization you're in you could be"},{"speaker":"[Unknown1]","startTime":2755.56,"endTime":2760.36,"body":"losing insulin sensitivity right i this could be like this could be like a tw two"},{"speaker":"[Unknown1]","startTime":2760.52,"endTime":2764.6,"body":"month game that this person's on has just been pushing food right maybe you need"},{"speaker":"[Unknown1]","startTime":2764.76,"endTime":2769.88,"body":"to diet it for a little bit pull back carbs reestablish insulin sensitivity and"},{"speaker":"[Unknown1]","startTime":2769.96,"endTime":2771.32,"body":"glucose sensitivity"},{"speaker":"[Unknown1]","startTime":2772.44,"endTime":2776.84,"body":"and then reintroduce things from that so i would look into some health markers and"},{"speaker":"[Unknown1]","startTime":2776.92,"endTime":2781.64,"body":"see what body fat percentage levels are at have you crossed over that like fifteen"},{"speaker":"[Unknown1]","startTime":2782.12,"endTime":2785.64,"body":"sixteen seventeen per cent maybe it's timed back off mini cut a little bit start"},{"speaker":"[Unknown1]","startTime":2786.28,"endTime":2799.24,"body":"with the delo thing that brian said and then reapplying order like an h ba one c"},{"speaker":"[Unknown1]","startTime":2799.32,"endTime":2803.08,"body":"fasted insulin fasted glucose see where those levels are at as well that's pretty"},{"speaker":"[Unknown1]","startTime":2803.08,"endTime":2805.56,"body":"inexpensive i think you can get all three for like thirty forty bucks"},{"speaker":"[Unknown1]","startTime":2807.24,"endTime":2810.52,"body":"and i would use a combination of what i just said and what brian said but"},{"speaker":"[Unknown1]","startTime":2810.6,"endTime":2814.92,"body":"generally there's a reason why and it's generally doing a little bit less is the"},{"speaker":"[Unknown1]","startTime":2815.0,"endTime":2816.76,"body":"solution to be completely honest"},{"speaker":"[Unknown2]","startTime":2819.318,"endTime":2820.318,"body":"yep"},{"speaker":"[Unknown1]","startTime":2819.56,"endTime":2823.08,"body":"cool this next one i will kick over to you because i don't feel adequate in"},{"speaker":"[Unknown1]","startTime":2819.56,"endTime":2823.08,"body":"cool this next one i will kick over to you because i don't feel adequate in"},{"speaker":"[Unknown1]","startTime":2823.16,"endTime":2828.2,"body":"answering it comparing brian's personal program to the general physique template"},{"speaker":"[Unknown1]","startTime":2823.16,"endTime":2828.2,"body":"answering it comparing brian's personal program to the general physique template"},{"speaker":"[Unknown1]","startTime":2828.18,"endTime":2829.18,"body":"at paragon"},{"speaker":"[Unknown1]","startTime":2828.18,"endTime":2829.18,"body":"at paragon"},{"speaker":"[Unknown2]","startTime":2832.338,"endTime":2837.458,"body":"yeah we had this question literally covered in an entire episode forty five"},{"speaker":"[Unknown2]","startTime":2837.618,"endTime":2839.618,"body":"minutes of talking about this exact question"},{"speaker":"[Unknown1]","startTime":2839.62,"endTime":2840.62,"body":"yep"},{"speaker":"[Unknown2]","startTime":2839.938,"endTime":2844.338,"body":"if you go back a couple episodes but just to give you a couple general basics"},{"speaker":"[Unknown2]","startTime":2845.458,"endTime":2850.418,"body":"it is slightly lower volume than the physique template it is not in a upper lower"},{"speaker":"[Unknown2]","startTime":2850.578,"endTime":2855.298,"body":"split it's like we kind of said earlier it's split with quads one day hams one day"},{"speaker":"[Unknown2]","startTime":2855.378,"endTime":2857.698,"body":"and then there's some upper body work on some of those days"},{"speaker":"[Unknown2]","startTime":2860.018,"endTime":2863.938,"body":"it is generally going to be a little bit closer to failure kind of like this are"},{"speaker":"[Unknown2]","startTime":2863.998,"endTime":2864.998,"body":"you training hard enough"},{"speaker":"[Unknown2]","startTime":2866.098,"endTime":2870.018,"body":"thing that aaron and i have been discussing for the last thirty minutes we try to"},{"speaker":"[Unknown2]","startTime":2870.178,"endTime":2874.578,"body":"incorporate bits and pieces of that mindset into it so it's less about"},{"speaker":"[Unknown2]","startTime":2874.658,"endTime":2879.858,"body":"accumulating volume and more about doing a little bit harder effort volume less of"},{"speaker":"[Unknown2]","startTime":2879.398,"endTime":2880.398,"body":"it"},{"speaker":"[Unknown2]","startTime":2881.138,"endTime":2887.058,"body":"it's gonna be primarily and almost entirely actually require a commercial gym"},{"speaker":"[Unknown2]","startTime":2887.138,"endTime":2890.178,"body":"there's going to be needs for functional trainers which are those dual pulle"},{"speaker":"[Unknown2]","startTime":2890.418,"endTime":2895.138,"body":"stations where you have two cables it's going to have the need for machines chess"},{"speaker":"[Unknown2]","startTime":2895.218,"endTime":2897.938,"body":"press machines back machines things like that we're gonna have squat machines"},{"speaker":"[Unknown2]","startTime":2898.098,"endTime":2899.458,"body":"pendulums things like that"},{"speaker":"[Unknown2]","startTime":2900.978,"endTime":2906.098,"body":"and it also isn't on a calendar week so i try to train six out of every nine days"},{"speaker":"[Unknown2]","startTime":2906.178,"endTime":2910.098,"body":"i like to try to stick to two days on one day off two days on one day off rotation"},{"speaker":"[Unknown2]","startTime":2910.578,"endTime":2915.698,"body":"sometimes that doesn't work i hate being stuck on the calendar so my program is"},{"speaker":"[Unknown2]","startTime":2916.578,"endTime":2919.698,"body":"you can work out on whatever days work for you if you're somebody that loves"},{"speaker":"[Unknown2]","startTime":2920.178,"endTime":2924.018,"body":"training on monday tuesday thursday friday then you can just do my program on"},{"speaker":"[Unknown2]","startTime":2924.098,"endTime":2927.858,"body":"those days and you know the next two days get rolled over to the next week and"},{"speaker":"[Unknown2]","startTime":2928.818,"endTime":2932.978,"body":"that's i train on average i guess four and a half sessions a week right if it's"},{"speaker":"[Unknown2]","startTime":2933.058,"endTime":2935.698,"body":"six out of nine then it's four and a half out of seven so"},{"speaker":"[Unknown2]","startTime":2936.738,"endTime":2939.618,"body":"so yeah it really just train on whatever days you feel comfortable"},{"speaker":"[Unknown2]","startTime":2942.498,"endTime":2945.778,"body":"who i think that that covers the main basics of it but i encourage you to go check"},{"speaker":"[Unknown2]","startTime":2945.938,"endTime":2949.458,"body":"out the podcast i encourage you to read the blog paragon training methods"},{"speaker":"[Unknown2]","startTime":2949.458,"endTime":2953.858,"body":"backslash brine's program and you can read all about the programming there and"},{"speaker":"[Unknown2]","startTime":2953.858,"endTime":2958.738,"body":"then if you join you can see all of it in waif i place it all on mondays so you"},{"speaker":"[Unknown2]","startTime":2958.738,"endTime":2960.498,"body":"can see the full week of training on one day"},{"speaker":"[Unknown1]","startTime":2959.56,"endTime":2963.48,"body":"perfect that's cool i like that that uh seeing the full week on one day i've"},{"speaker":"[Unknown1]","startTime":2963.42,"endTime":2964.42,"body":"always been a fan of that"},{"speaker":"[Unknown2]","startTime":2965.858,"endTime":2972.098,"body":"yeah buddy all right this one i'll pop over to you uh is the element for or an"},{"speaker":"[Unknown2]","startTime":2972.178,"endTime":2974.658,"body":"electrolyte sodium drink a good idea for everyone"},{"speaker":"[Unknown1]","startTime":2975.02,"endTime":2976.02,"body":"everyone"},{"speaker":"[Unknown1]","startTime":2976.68,"endTime":2980.92,"body":"specifically the term everyone is a little bit uh blanketed right and absolute"},{"speaker":"[Unknown1]","startTime":2981.46,"endTime":2982.46,"body":"probably not"},{"speaker":"[Unknown1]","startTime":2983.56,"endTime":2987.56,"body":"for the person asking this question and ninety nine percentage of everyone"},{"speaker":"[Unknown1]","startTime":2987.96,"endTime":2991.88,"body":"listening to this i would say it probably is yes um"},{"speaker":"[Unknown1]","startTime":2993.72,"endTime":3000.6,"body":"it you stand very little to it it's what i like is it's you get like the flavor of"},{"speaker":"[Unknown1]","startTime":3000.76,"endTime":3006.04,"body":"something that's basically just stevia which is one of the safest and most widely"},{"speaker":"[Unknown1]","startTime":3005.9,"endTime":3006.9,"body":"tolerated"},{"speaker":"[Unknown1]","startTime":3007.88,"endTime":3012.84,"body":"artificial sweeteners but you get like a lot of these like you get a ton of sodium"},{"speaker":"[Unknown1]","startTime":3012.92,"endTime":3017.0,"body":"and electrolytes a lot of these the things that many of us are in some capacity"},{"speaker":"[Unknown1]","startTime":3017.32,"endTime":3022.68,"body":"not getting enough of anyway and i i i think it tastes great too which is fun i"},{"speaker":"[Unknown1]","startTime":3022.68,"endTime":3024.76,"body":"mean i we it's something that we have started"},{"speaker":"[Unknown2]","startTime":3024.558,"endTime":3025.558,"body":"it is"},{"speaker":"[Unknown1]","startTime":3025.8,"endTime":3030.36,"body":"consistently buying like you know month after month and yeah i think"},{"speaker":"[Unknown1]","startTime":3031.96,"endTime":3036.04,"body":"pretty much yes but not in an absolute standpoint is my take on it"},{"speaker":"[Unknown2]","startTime":3038.738,"endTime":3040.098,"body":"what's your favorite flavor now"},{"speaker":"[Unknown1]","startTime":3039.4,"endTime":3041.8,"body":"citrus the the lime one yeah"},{"speaker":"[Unknown2]","startTime":3042.638,"endTime":3043.638,"body":"yeah the one"},{"speaker":"[Unknown1]","startTime":3043.34,"endTime":3044.34,"body":"yeah pretty much"},{"speaker":"[Unknown2]","startTime":3043.618,"endTime":3045.378,"body":"that tastes like lemon lime gate red"},{"speaker":"[Unknown1]","startTime":3046.06,"endTime":3047.06,"body":"yeah"},{"speaker":"[Unknown2]","startTime":3046.578,"endTime":3047.938,"body":"yeah no i like that one too"},{"speaker":"[Unknown2]","startTime":3049.858,"endTime":3052.018,"body":"and also i have a question do you"},{"speaker":"[Unknown2]","startTime":3053.218,"endTime":3055.298,"body":"feel like it is as important"},{"speaker":"[Unknown2]","startTime":3056.818,"endTime":3061.218,"body":"somebody that doesn't sweat when they train because like i work out you know six"},{"speaker":"[Unknown2]","startTime":3061.378,"endTime":3064.898,"body":"out of every nine days i go for walks but i almost never sweat"},{"speaker":"[Unknown1]","startTime":3063.64,"endTime":3066.52,"body":"yeah so this is something that's been really interesting jenny and i were just"},{"speaker":"[Unknown1]","startTime":3066.6,"endTime":3070.6,"body":"talking about this the other day like i haven't been getting sweaty really like"},{"speaker":"[Unknown1]","startTime":3071.08,"endTime":3076.6,"body":"here probably because you know in in in the in the scottsdale temp area where we"},{"speaker":"[Unknown1]","startTime":3076.68,"endTime":3080.04,"body":"are probably like nine months out of the year it's disgustingly hot"},{"speaker":"[Unknown2]","startTime":3079.718,"endTime":3080.718,"body":"yeah"},{"speaker":"[Unknown1]","startTime":3080.2,"endTime":3084.44,"body":"so the gym just like pump ac all the time the gyms are like kind of cold and i"},{"speaker":"[Unknown1]","startTime":3084.68,"endTime":3086.04,"body":"really haven't yeah"},{"speaker":"[Unknown2]","startTime":3086.178,"endTime":3087.218,"body":"and it dry heat"},{"speaker":"[Unknown1]","startTime":3086.2,"endTime":3088.36,"body":"yeah and i really haven't been sweating much"},{"speaker":"[Unknown1]","startTime":3090.2,"endTime":3094.76,"body":"i still find myself like periods where i'm like like a little kind of like"},{"speaker":"[Unknown1]","startTime":3094.82,"endTime":3095.82,"body":"dehydrated in"},{"speaker":"[Unknown1]","startTime":3097.72,"endTime":3101.08,"body":"i would say yes you might only i mean it might be like you take one every other"},{"speaker":"[Unknown1]","startTime":3101.16,"endTime":3104.84,"body":"day or only training days it could it could be like a great intra workout thing"},{"speaker":"[Unknown1]","startTime":3104.92,"endTime":3109.16,"body":"where you add it to your water while you're at the gym if you're only if you're"},{"speaker":"[Unknown1]","startTime":3109.24,"endTime":3112.92,"body":"currently like just doing water but i would say yeah um"},{"speaker":"[Unknown1]","startTime":3114.2,"endTime":3116.76,"body":"personally i do think it is a pretty decent option"},{"speaker":"[Unknown2]","startTime":3117.378,"endTime":3121.938,"body":"gotcha well yeah i mean i i take it as well two or two to four packs a day and so"},{"speaker":"[Unknown2]","startTime":3122.178,"endTime":3124.018,"body":"uh so that's good i like hearing that"},{"speaker":"[Unknown2]","startTime":3125.538,"endTime":3131.698,"body":"all right what is a good starting recommendation for vitamin d is six k i u a good"},{"speaker":"[Unknown1]","startTime":3131.0,"endTime":3136.04,"body":"so this is incredibly difficult to answer within the context of how i have it here"},{"speaker":"[Unknown2]","startTime":3131.598,"endTime":3132.598,"body":"starting point"},{"speaker":"[Unknown1]","startTime":3136.28,"endTime":3141.96,"body":"first being vitamin d is a fat soluble vitamin you can take too much of them"},{"speaker":"[Unknown1]","startTime":3143.0,"endTime":3147.4,"body":"so even though it's you know it's february right now in the"},{"speaker":"[Unknown1]","startTime":3148.92,"endTime":3151.96,"body":"continental united states plus alaska an"},{"speaker":"[Unknown2]","startTime":3151.958,"endTime":3152.958,"body":"man"},{"speaker":"[Unknown1]","startTime":3152.12,"endTime":3157.56,"body":"overwhelming majority of the population is clinically deficient meaning levels are"},{"speaker":"[Unknown1]","startTime":3157.38,"endTime":3158.38,"body":"less than"},{"speaker":"[Unknown1]","startTime":3159.1,"endTime":3160.1,"body":"thirty"},{"speaker":"[Unknown1]","startTime":3161.32,"endTime":3166.92,"body":"on lab work i see this routinely with my client he which is like kind of baffling"},{"speaker":"[Unknown1]","startTime":3167.26,"endTime":3168.26,"body":"so"},{"speaker":"[Unknown1]","startTime":3169.24,"endTime":3173.96,"body":"six thousand can be a good starting point however just go get go get your levels"},{"speaker":"[Unknown1]","startTime":3173.96,"endTime":3177.88,"body":"checked it is a very inexpensive test i think it's like forty dollars go tell your"},{"speaker":"[Unknown1]","startTime":3177.96,"endTime":3179.4,"body":"doctor you want it if you have"},{"speaker":"[Unknown1]","startTime":3181.48,"endTime":3185.48,"body":"oh boy what's it called health insurance right tell them like just push back and"},{"speaker":"[Unknown1]","startTime":3185.56,"endTime":3189.56,"body":"say like yes i want it it's winner pull some numbers from any statistic it's"},{"speaker":"[Unknown1]","startTime":3189.64,"endTime":3193.96,"body":"something like seventy percent of the north american population is deficient in"},{"speaker":"[Unknown1]","startTime":3194.04,"endTime":3197.72,"body":"the winter months and then if you do get push back just know you can order it on"},{"speaker":"[Unknown1]","startTime":3197.8,"endTime":3201.8,"body":"life live extension dot com yourself it's literally like forty bucks and then you"},{"speaker":"[Unknown1]","startTime":3201.88,"endTime":3205.72,"body":"can start from there just no kind of like i said it is a fat soluble vitamin"},{"speaker":"[Unknown1]","startTime":3205.96,"endTime":3210.6,"body":"meaning you should take it with a meal containing a fat source could be avocado a"},{"speaker":"[Unknown1]","startTime":3210.68,"endTime":3215.08,"body":"fatty like eggs fatty or cut of meat you know nuts seeds something like that"},{"speaker":"[Unknown1]","startTime":3215.24,"endTime":3218.12,"body":"because it needs to be transported via a fat source"},{"speaker":"[Unknown2]","startTime":3222.098,"endTime":3227.298,"body":"yeah i know that it's very individual how people respond to it as well like six"},{"speaker":"[Unknown2]","startTime":3227.538,"endTime":3231.698,"body":"thousand six thousand i use could be really productive for one person and it could"},{"speaker":"[Unknown2]","startTime":3231.778,"endTime":3233.618,"body":"do nothing for another and it could be too much"},{"speaker":"[Unknown1]","startTime":3233.42,"endTime":3234.42,"body":"exactly"},{"speaker":"[Unknown2]","startTime":3233.698,"endTime":3238.418,"body":"it could be too much for somebody as well so uh you really have to kind of play"},{"speaker":"[Unknown2]","startTime":3238.658,"endTime":3243.378,"body":"with it and unfortunately you would have to get tested multiple times to really"},{"speaker":"[Unknown2]","startTime":3243.158,"endTime":3244.158,"body":"know"},{"speaker":"[Unknown2]","startTime":3245.518,"endTime":3246.518,"body":"for me personally"},{"speaker":"[Unknown2]","startTime":3247.858,"endTime":3251.298,"body":"when i'm in the summer i don't take it 'cause i get outside and get vitamin d a"},{"speaker":"[Unknown2]","startTime":3251.298,"endTime":3254.898,"body":"lot and in the summer my numbers are almost always in the high forty seconds for"},{"speaker":"[Unknown2]","startTime":3254.978,"endTime":3260.818,"body":"vitamin d and in the winter i take between six thousand and twelve thousand i"},{"speaker":"[Unknown2]","startTime":3261.858,"endTime":3267.058,"body":"between four and five times a week usually which is a pretty high dose and my lab"},{"speaker":"[Unknown2]","startTime":3267.218,"endTime":3272.418,"body":"work always has me at the same point at high forties by doing that much so i guess"},{"speaker":"[Unknown2]","startTime":3272.578,"endTime":3276.258,"body":"i need a decently large dose of it and then i would also say that"},{"speaker":"[Unknown2]","startTime":3278.418,"endTime":3281.378,"body":"the quality of the vitamin d you take is really important i think there have been"},{"speaker":"[Unknown2]","startTime":3281.458,"endTime":3286.498,"body":"studies showing that only the liquid form actually absorbs well and i think taking"},{"speaker":"[Unknown2]","startTime":3286.738,"endTime":3290.178,"body":"pills of it doesn't absorb well i'll have to look into that and confirm that i"},{"speaker":"[Unknown2]","startTime":3290.178,"endTime":3293.938,"body":"could be wrong but but i know that there is something to having like a high"},{"speaker":"[Unknown2]","startTime":3294.178,"endTime":3296.258,"body":"quality liquid like d three"},{"speaker":"[Unknown2]","startTime":3297.618,"endTime":3301.378,"body":"vitamin d that i think is more effective than trying to take a pill or something"},{"speaker":"[Unknown1]","startTime":3300.44,"endTime":3307.08,"body":"there is it's often offered in in uh in addition to or in combination with vitamin"},{"speaker":"[Unknown2]","startTime":3301.158,"endTime":3302.158,"body":"like that"},{"speaker":"[Unknown1]","startTime":3307.24,"endTime":3312.68,"body":"k two do have like synergies in i don't know if it's necessarily know if it's"},{"speaker":"[Unknown1]","startTime":3312.7,"endTime":3313.7,"body":"absorption but"},{"speaker":"[Unknown1]","startTime":3315.72,"endTime":3318.92,"body":"there are different things that can like compete for resources and through taking"},{"speaker":"[Unknown1]","startTime":3319.16,"endTime":3322.6,"body":"those together they generally get i believe it's absorbed better but do not quote"},{"speaker":"[Unknown1]","startTime":3322.6,"endTime":3326.04,"body":"me on that one but that's a simple google you can find out the actual terminology"},{"speaker":"[Unknown1]","startTime":3325.94,"endTime":3326.94,"body":"behind it"},{"speaker":"[Unknown2]","startTime":3326.758,"endTime":3327.758,"body":"yep"},{"speaker":"[Unknown1]","startTime":3326.84,"endTime":3329.88,"body":"specifically really brian said yeah it's it will vary"},{"speaker":"[Unknown2]","startTime":3329.558,"endTime":3330.558,"body":"it"},{"speaker":"[Unknown1]","startTime":3330.04,"endTime":3332.76,"body":"so that's why i recommend getting the test it's important"},{"speaker":"[Unknown2]","startTime":3334.818,"endTime":3338.738,"body":"yep how long do you think that someone needs to be taking it consistently before"},{"speaker":"[Unknown2]","startTime":3338.898,"endTime":3339.938,"body":"they can go test like for"},{"speaker":"[Unknown2]","startTime":3340.018,"endTime":3341.618,"body":"it to saturate in their body or whatever"},{"speaker":"[Unknown1]","startTime":3340.04,"endTime":3341.32,"body":"i would say six weeks"},{"speaker":"[Unknown1]","startTime":3342.68,"endTime":3343.88,"body":"and i mean it's highly"},{"speaker":"[Unknown2]","startTime":3344.018,"endTime":3345.218,"body":"okay cool"},{"speaker":"[Unknown1]","startTime":3344.04,"endTime":3348.76,"body":"individual and people with so not to make this like a a complete detour but people"},{"speaker":"[Unknown1]","startTime":3348.84,"endTime":3353.4,"body":"with darker skin more melanin like myself we will not synthesize vitamin d as"},{"speaker":"[Unknown1]","startTime":3354.28,"endTime":3358.28,"body":"easily in the sun so like let's say with what brian said for me to do that i would"},{"speaker":"[Unknown1]","startTime":3358.44,"endTime":3362.36,"body":"need to spend considerably more time in the sun then than him so i'm someone i"},{"speaker":"[Unknown1]","startTime":3362.3,"endTime":3363.3,"body":"take it year round"},{"speaker":"[Unknown1]","startTime":3364.2,"endTime":3369.48,"body":"in my numbers i've never seen them like over sixty and that's like with taking it"},{"speaker":"[Unknown1]","startTime":3369.88,"endTime":3374.12,"body":"and being in the sun you know i haven't spent i literally have not spent a winter"},{"speaker":"[Unknown1]","startTime":3374.2,"endTime":3375.32,"body":"in over a decade"},{"speaker":"[Unknown1]","startTime":3376.6,"endTime":3382.92,"body":"in my my numbers are not like high um as in like high abnormal high things so it's"},{"speaker":"[Unknown1]","startTime":3382.98,"endTime":3383.98,"body":"just test test"},{"speaker":"[Unknown2]","startTime":3383.998,"endTime":3384.998,"body":"gosh"},{"speaker":"[Unknown2]","startTime":3386.418,"endTime":3390.338,"body":"yep cool last question i'll kick over to you to start and then i probably have"},{"speaker":"[Unknown2]","startTime":3390.418,"endTime":3394.978,"body":"something to say to but on rest days weekends i find that i am not nearly as"},{"speaker":"[Unknown2]","startTime":3395.058,"endTime":3399.698,"body":"hungry would it be okay to prioritize mostly protein and just let the carbs fat"},{"speaker":"[Unknown2]","startTime":3399.778,"endTime":3403.378,"body":"fall wherever even if it means a lower calorie intake overall"},{"speaker":"[Unknown1]","startTime":3403.56,"endTime":3407.08,"body":"so it depends i'm sor it depends on the"},{"speaker":"[Unknown2]","startTime":3407.158,"endTime":3408.158,"body":"she"},{"speaker":"[Unknown1]","startTime":3407.24,"endTime":3410.28,"body":"context right so i agree i find"},{"speaker":"[Unknown1]","startTime":3411.32,"endTime":3416.36,"body":"my rest days my my appetite isn't nearly what it is on my training days and i do"},{"speaker":"[Unknown1]","startTime":3416.42,"endTime":3417.42,"body":"follow this approach"},{"speaker":"[Unknown1]","startTime":3419.16,"endTime":3423.72,"body":"i generally will take a higher fat approach on my rest days just because i"},{"speaker":"[Unknown1]","startTime":3423.8,"endTime":3428.92,"body":"generally push so many carbohydrate on my non training days and from a pure volume"},{"speaker":"[Unknown1]","startTime":3429.32,"endTime":3433.72,"body":"standpoint it's easier to eat fats than it is to eat carbohydrate unless you're"},{"speaker":"[Unknown1]","startTime":3433.72,"endTime":3439.72,"body":"drinking like like liquid carbohydrate so i would say yes it is okay um just know"},{"speaker":"[Unknown1]","startTime":3439.9,"endTime":3440.9,"body":"that if you are"},{"speaker":"[Unknown1]","startTime":3442.04,"endTime":3446.12,"body":"if you're if you're currently in like a gaining periodization and let's say you're"},{"speaker":"[Unknown1]","startTime":3446.2,"endTime":3451.72,"body":"only training four days per week and then your rest day macros are considerably"},{"speaker":"[Unknown1]","startTime":3452.52,"endTime":3456.6,"body":"smaller than your training days you may need to then like really push those"},{"speaker":"[Unknown1]","startTime":3456.92,"endTime":3462.36,"body":"training day numbers higher it' iss all relative to like what your goal is how far"},{"speaker":"[Unknown1]","startTime":3462.6,"endTime":3468.44,"body":"you are in proximity to that goal your rate of progress against that goal but yes"},{"speaker":"[Unknown1]","startTime":3468.76,"endTime":3473.32,"body":"if i were to answer this from a high level standpoint i agree it is common what"},{"speaker":"[Unknown1]","startTime":3473.32,"endTime":3480.04,"body":"you're experiencing and yes it is it is a viable approach in a lot of contexts"},{"speaker":"[Unknown2]","startTime":3483.858,"endTime":3488.098,"body":"yeah that's pretty much what i was going to say to kind of expand on what you said"},{"speaker":"[Unknown2]","startTime":3488.178,"endTime":3489.938,"body":"about what your goal is like if you"},{"speaker":"[Unknown2]","startTime":3490.978,"endTime":3494.018,"body":"if you're trying to lose weight or gain weight then i think you need to"},{"speaker":"[Unknown2]","startTime":3494.498,"endTime":3498.898,"body":"potentially be more aware of those variables and like if you're gonna eat less on"},{"speaker":"[Unknown2]","startTime":3499.058,"endTime":3502.898,"body":"rest days then you need to make sure you're i guess potentially eating more if"},{"speaker":"[Unknown2]","startTime":3502.898,"endTime":3506.098,"body":"you're trying to gain weight like i would be a harder one it like hey i now have"},{"speaker":"[Unknown2]","startTime":3506.258,"endTime":3509.778,"body":"fewer days that i can actually gain weight because i know i'm going to be eating"},{"speaker":"[Unknown2]","startTime":3509.858,"endTime":3512.098,"body":"less on these other days so then you would need to prioritize"},{"speaker":"[Unknown2]","startTime":3513.858,"endTime":3516.338,"body":"more food on the days that you are training and then"},{"speaker":"[Unknown2]","startTime":3517.458,"endTime":3522.018,"body":"conversely if you're dieting then now you really need to dial it in because you"},{"speaker":"[Unknown2]","startTime":3522.018,"endTime":3526.098,"body":"don't want to go so low on the rest day that you're not actually like giving your"},{"speaker":"[Unknown2]","startTime":3526.178,"endTime":3530.498,"body":"body what it needs so that it can function and perform on the next workout day so"},{"speaker":"[Unknown2]","startTime":3530.578,"endTime":3533.458,"body":"when you're in a deficit you're literally in a deficit"},{"speaker":"[Unknown2]","startTime":3534.578,"endTime":3538.818,"body":"of energy and so you need to make sure that you have those timed specifically and"},{"speaker":"[Unknown2]","startTime":3538.978,"endTime":3542.658,"body":"also placed in a manner that allows you to have the energy you need for the"},{"speaker":"[Unknown1]","startTime":3541.8,"endTime":3545.56,"body":"yeah that's what you said at the end is is very important let's say you are a"},{"speaker":"[Unknown2]","startTime":3542.438,"endTime":3543.438,"body":"workouts"},{"speaker":"[Unknown1]","startTime":3545.72,"endTime":3550.68,"body":"morning training person and you are coming off of like a let's say train monday"},{"speaker":"[Unknown1]","startTime":3550.76,"endTime":3555.0,"body":"morning and you take saturday sunday off and you have obviously much lower food"},{"speaker":"[Unknown1]","startTime":3555.16,"endTime":3558.04,"body":"intake on saturday sunday you're coming into a monday mornings training session"},{"speaker":"[Unknown1]","startTime":3558.04,"endTime":3562.36,"body":"like you're you put you are potentially setting yourself up for a port training"},{"speaker":"[Unknown1]","startTime":3562.44,"endTime":3565.16,"body":"session because you just do not have adequate fuel to"},{"speaker":"[Unknown1]","startTime":3566.52,"endTime":3571.48,"body":"facilitate the demands of the training session so context like without anything is"},{"speaker":"[Unknown1]","startTime":3571.64,"endTime":3573.4,"body":"important and that was a really good point brian"},{"speaker":"[Unknown2]","startTime":3575.938,"endTime":3579.138,"body":"sweet yep that's that's all the questions we got man"},{"speaker":"[Unknown1]","startTime":3577.88,"endTime":3582.2,"body":"cool so as always guys thank you for tuning in listening if there's any ever"},{"speaker":"[Unknown1]","startTime":3582.6,"endTime":3587.08,"body":"topics you would like us to uh cover at length feel free to send them over to"},{"speaker":"[Unknown1]","startTime":3587.16,"endTime":3590.36,"body":"brian or myself and we will talk to you guys next week"}]}