{"version":"1.0.0","segments":[{"speaker":"[aaron_straker]","startTime":27.0,"endTime":31.56,"body":"Happy Tuesday, guys, welcome back to another episode of Train Prosper. Today"},{"speaker":"[aaron_straker]","startTime":31.72,"endTime":36.2,"body":"is Bri myself and we are going to be talking around some deload approaches"},{"speaker":"[aaron_straker]","startTime":36.36,"endTime":41.32,"body":"and then potential nutrition strategies you can use to apply to these periods"},{"speaker":"[aaron_straker]","startTime":41.56,"endTime":45.72,"body":"before we jump into today's topic. Brian. want to tell us about the trip back"},{"speaker":"[aaron_straker]","startTime":45.879999999999995,"endTime":47.879999999999995,"body":"to San Diego and the latest going on?"},{"speaker":"[bryan_boorstein]","startTime":49.06,"endTime":53.06,"body":"Dude, we're in San Diego. That's the most important part. We made it. so"},{"speaker":"[bryan_boorstein]","startTime":53.14,"endTime":57.62,"body":"regardless of how the trip went, we're here right. Um. but no like overall."},{"speaker":"[bryan_boorstein]","startTime":58.02,"endTime":62.74,"body":"Um, it was an a super easy easy trip. The kids were amazing in the car"},{"speaker":"[bryan_boorstein]","startTime":63.06,"endTime":67.46000000000001,"body":"almost the entire way. Um. they slept they played. they watched the eye"},{"speaker":"[bryan_boorstein]","startTime":67.53999999999999,"endTime":72.25999999999999,"body":"pad. Whatever stayed pretty cool. Um, I forgot the pack and play for Viviy,"},{"speaker":"[bryan_boorstein]","startTime":72.42,"endTime":76.74000000000001,"body":"who just turned two. So, uh, so of course you know. it's like she's right"},{"speaker":"[bryan_boorstein]","startTime":76.9,"endTime":78.1,"body":"at this age where um,"},{"speaker":"[bryan_boorstein]","startTime":79.14,"endTime":82.74000000000001,"body":"you kinda begin to transition them out of the crib and into a regular bed"},{"speaker":"[bryan_boorstein]","startTime":82.9,"endTime":86.02000000000001,"body":"anyways, So we were like art. Let's just you know, See what happened. So we"},{"speaker":"[bryan_boorstein]","startTime":86.18,"endTime":90.58,"body":"had this place. our first air. B and B was Uh, a king bed and two queens s"},{"speaker":"[bryan_boorstein]","startTime":90.66,"endTime":93.78,"body":"Bry, and took a queen. We got a king and we put Viviy right in the middle"},{"speaker":"[bryan_boorstein]","startTime":93.94,"endTime":96.98,"body":"of her queen bed, and we stuffed pillows down either side, You know, in"},{"speaker":"[bryan_boorstein]","startTime":96.98,"endTime":99.94,"body":"case she falls, and she slept twelve straight hours straight through the"},{"speaker":"[bryan_boorstein]","startTime":99.94,"endTime":102.98,"body":"night. No big deal, loved it. She woke up, she was so excited. She' was"},{"speaker":"[bryan_boorstein]","startTime":103.06,"endTime":106.9,"body":"like my bed, my bed, like basically owning it. So then the next place we"},{"speaker":"[bryan_boorstein]","startTime":106.98,"endTime":109.62,"body":"were at, we also had a queen. and and she slept again through the night"},{"speaker":"[bryan_boorstein]","startTime":109.78,"endTime":113.7,"body":"perfectly. She was so happy and now we're in this place here in San Diego,"},{"speaker":"[bryan_boorstein]","startTime":113.86,"endTime":117.38,"body":"and again there's a queen bed for her so we didn't even have to bring the"},{"speaker":"[bryan_boorstein]","startTime":117.46,"endTime":120.34,"body":"pack in play. We just have this like two year old baby that has perfectly"},{"speaker":"[bryan_boorstein]","startTime":120.42,"endTime":125.3,"body":"adapted to sleeping in an adult bed. now, Um, which is great and makes our"},{"speaker":"[bryan_boorstein]","startTime":125.38,"endTime":130.18,"body":"life so much easier. and um, let's see we are in San Diego. We have a place"},{"speaker":"[bryan_boorstein]","startTime":130.42000000000002,"endTime":134.1,"body":"right on the beach, which is cool. The weather's been awful, though, Uh,"},{"speaker":"[bryan_boorstein]","startTime":134.26,"endTime":137.7,"body":"boulder. When we arrived, the boulder was sixty three and sunny and it was"},{"speaker":"[bryan_boorstein]","startTime":137.78,"endTime":141.06,"body":"fifty five and rainy here. So so we looked at the weather and we werere"},{"speaker":"[bryan_boorstein]","startTime":141.14,"endTime":144.42000000000002,"body":"like. Oh no, we made the wrong decision right. But you know this, like cold"},{"speaker":"[bryan_boorstein]","startTime":144.82,"endTime":148.42000000000002,"body":"storm that se ing through the entire country right now or the northern part"},{"speaker":"[bryan_boorstein]","startTime":148.16,"endTime":149.16,"body":"of the country."},{"speaker":"[aaron_straker]","startTime":148.92000000000002,"endTime":150.04000000000002,"body":"No, I, I did not,"},{"speaker":"[bryan_boorstein]","startTime":149.62,"endTime":152.9,"body":"Um boulder's going. D you didn't know about itcause? You're in Scotsdale,"},{"speaker":"[aaron_straker]","startTime":152.9,"endTime":153.9,"body":"but I'm leaving."},{"speaker":"[bryan_boorstein]","startTime":153.06,"endTime":157.86,"body":"right, so so literally, Ha, half of the country from like Oklahoma up, is"},{"speaker":"[bryan_boorstein]","startTime":158.1,"endTime":162.1,"body":"basically going through a massive freeze right now with like endless"},{"speaker":"[bryan_boorstein]","startTime":162.34,"endTime":165.78,"body":"amounts of snow and cold weather. So boulders going down to like negative,"},{"speaker":"[bryan_boorstein]","startTime":165.94,"endTime":169.7,"body":"six degrees and getting a bunch of snow. Um, so we're just like super"},{"speaker":"[bryan_boorstein]","startTime":169.86,"endTime":171.14,"body":"thankful to be here right now."},{"speaker":"[aaron_straker]","startTime":171.42,"endTime":172.42,"body":"You"},{"speaker":"[bryan_boorstein]","startTime":171.8,"endTime":172.8,"body":"Um,"},{"speaker":"[aaron_straker]","startTime":172.12,"endTime":177.08,"body":"don't say. I had no idea what're leaving next week in a week or no, a week"},{"speaker":"[aaron_straker]","startTime":177.14,"endTime":178.14,"body":"from tomorrow, so"},{"speaker":"[bryan_boorstein]","startTime":178.76,"endTime":179.76,"body":"where are you going?"},{"speaker":"[aaron_straker]","startTime":179.72,"endTime":182.6,"body":"we are driving back across the country to set up in Virginia for a couple"},{"speaker":"[aaron_straker]","startTime":182.34,"endTime":183.34,"body":"months."},{"speaker":"[bryan_boorstein]","startTime":183.7,"endTime":187.22,"body":"sweet cool? That's awesome. Do you do that the same time of year last year"},{"speaker":"[bryan_boorstein]","startTime":186.92,"endTime":187.92,"body":"as well,"},{"speaker":"[aaron_straker]","startTime":187.66,"endTime":188.66,"body":"Oh man,"},{"speaker":"[aaron_straker]","startTime":189.8,"endTime":191.56,"body":"in't. I'd have to think about it for"},{"speaker":"[aaron_straker]","startTime":191.72,"endTime":195.8,"body":"like, I, Just the years literally run together. I cannot put them together"},{"speaker":"[bryan_boorstein]","startTime":191.78,"endTime":194.02,"body":"cool. no worries. noories are good. Uh,"},{"speaker":"[aaron_straker]","startTime":195.86,"endTime":196.86,"body":"fast enough."},{"speaker":"[bryan_boorstein]","startTime":197.62,"endTime":200.18,"body":"you're cool, man. Your cool. I know, you guys had just gotten back from"},{"speaker":"[bryan_boorstein]","startTime":200.26,"endTime":202.42,"body":"Columbia and you settled in Virginia for a little while."},{"speaker":"[aaron_straker]","startTime":202.6,"endTime":207.08,"body":"Yeah, I think was that was like in twenty twenty at this point Now, Yeah,"},{"speaker":"[bryan_boorstein]","startTime":206.82,"endTime":210.26,"body":"Oh, wow. okay, because then you did Denver, and then you did Austin, and"},{"speaker":"[aaron_straker]","startTime":209.88,"endTime":213.0,"body":"Denver, Mexico, Yeah, so it's it's"},{"speaker":"[bryan_boorstein]","startTime":210.34,"endTime":211.94,"body":"then you went to Salt Lake. Yeah."},{"speaker":"[bryan_boorstein]","startTime":212.6,"endTime":213.6,"body":"yeah."},{"speaker":"[aaron_straker]","startTime":212.74,"endTime":213.74,"body":"a lot."},{"speaker":"[bryan_boorstein]","startTime":215.06,"endTime":219.62,"body":"cool. well, uh, so I've done two sessions now in the gym, San Diego, the"},{"speaker":"[bryan_boorstein]","startTime":219.7,"endTime":225.3,"body":"Mecca, bodybuilding, and uh, so far so good, I haven't been able to follow"},{"speaker":"[bryan_boorstein]","startTime":225.6,"endTime":226.6,"body":"my program"},{"speaker":"[bryan_boorstein]","startTime":227.62,"endTime":231.94,"body":"verbatum Um, which was kind of as expected. The first day was pretty close,"},{"speaker":"[bryan_boorstein]","startTime":232.18,"endTime":235.06,"body":"aside from the fact that I had a different la cension machine in a"},{"speaker":"[bryan_boorstein]","startTime":235.06,"endTime":238.42,"body":"different pendulum machine, but I basically emulated it as close as"},{"speaker":"[bryan_boorstein]","startTime":238.5,"endTime":241.94,"body":"possible, and then uh, today was the one I knew was going to be the"},{"speaker":"[bryan_boorstein]","startTime":241.94,"endTime":245.62,"body":"toughest one because it's six different movements that all want to use a"},{"speaker":"[bryan_boorstein]","startTime":245.62,"endTime":250.02,"body":"functional trainer, and uh and I, I just, I knew I wasn't going to be that"},{"speaker":"[bryan_boorstein]","startTime":250.02,"endTime":253.22,"body":"guy that just like hogged that functional trainer for ninety minutes, but I"},{"speaker":"[bryan_boorstein]","startTime":253.3,"endTime":256.82,"body":"did jump on it for forty five minutes and got Uh three. Of my movements"},{"speaker":"[bryan_boorstein]","startTime":256.98,"endTime":260.65999999999997,"body":"done and had two people work in with me and it it was cool. Like not a big"},{"speaker":"[bryan_boorstein]","startTime":260.74,"endTime":264.34000000000003,"body":"deal at all. You know, I take long breaks between sets anyways, so um let"},{"speaker":"[bryan_boorstein]","startTime":264.5,"endTime":268.5,"body":"people work in it. just like arms do their thing. Um, I' adjust it back to"},{"speaker":"[bryan_boorstein]","startTime":268.65999999999997,"endTime":272.1,"body":"my nextck set and alternate back and forth and everyone seemed happy. So"},{"speaker":"[bryan_boorstein]","startTime":272.26,"endTime":275.53999999999996,"body":"Um, so that was a really good kind of first sign in in, you know, doing my"},{"speaker":"[bryan_boorstein]","startTime":275.7,"endTime":281.38,"body":"best to sustain, Um, as similar of a setup as I can. So that was cool, and"},{"speaker":"[bryan_boorstein]","startTime":281.46,"endTime":286.74,"body":"then today I actually got to train with Ihaq, who goes to the same gym. And"},{"speaker":"[bryan_boorstein]","startTime":286.98,"endTime":292.26,"body":"uh, we did a a narly, uh, lengthened overload row with the prime machine is"},{"speaker":"[bryan_boorstein]","startTime":292.42,"endTime":296.42,"body":"so legitim man, Uh, we basically did uh, like two or three working sets"},{"speaker":"[bryan_boorstein]","startTime":296.66,"endTime":301.54,"body":"with Um a biased to mid lengthened, So none of the plates are on the short"},{"speaker":"[bryan_boorstein]","startTime":301.78,"endTime":305.38,"body":"one. They were all on the mid one and the length one, and uh, did two sets"},{"speaker":"[bryan_boorstein]","startTime":305.54,"endTime":310.26,"body":"there, and then on the third set we did a drop where we went from a mid"},{"speaker":"[bryan_boorstein]","startTime":310.42,"endTime":314.02,"body":"range overload to like two r i r. and then we moved the plate to the"},{"speaker":"[bryan_boorstein]","startTime":314.1,"endTime":317.7,"body":"lengthened overload and basically went until we couldn't do any more from"},{"speaker":"[bryan_boorstein]","startTime":317.78,"endTime":321.78,"body":"that position. And uh, so I got nine reps and then nine reps and so that"},{"speaker":"[bryan_boorstein]","startTime":321.86,"endTime":325.86,"body":"was a legit. Like, really metabolic, Eighteen reps set, Um, but super fun"},{"speaker":"[bryan_boorstein]","startTime":326.1,"endTime":329.14,"body":"to play with. Like all this new equipment very similar to like some of the"},{"speaker":"[bryan_boorstein]","startTime":329.14,"endTime":333.7,"body":"stuff that Cass has, but Um, but overall you know I, I have one hundred"},{"speaker":"[bryan_boorstein]","startTime":333.86,"endTime":338.1,"body":"percent two days in Miss my home gym. Like I love the the ease of access"},{"speaker":"[bryan_boorstein]","startTime":338.26,"endTime":341.3,"body":"and having everything I want there. And like no one you know, trying to"},{"speaker":"[bryan_boorstein]","startTime":341.38,"endTime":345.78,"body":"work in with me or Aj, wreck my flow or anything like that. So um, so two"},{"speaker":"[bryan_boorstein]","startTime":345.86,"endTime":349.7,"body":"days in this is how I feel, but I feel like as time goes on and on, I'll"},{"speaker":"[bryan_boorstein]","startTime":349.78,"endTime":353.46,"body":"miss the home gym less, and I'll become more comfortable back working in a"},{"speaker":"[bryan_boorstein]","startTime":353.46,"endTime":356.98,"body":"commercial gym again, so I'm interested to kind of see how that goes. Um,"},{"speaker":"[bryan_boorstein]","startTime":357.14,"endTime":360.26,"body":"but I think for the most part that's my updates. What about you"},{"speaker":"[aaron_straker]","startTime":361.24,"endTime":364.68,"body":"Big update. Is I talk about it on on last week episode A little bit. I have"},{"speaker":"[aaron_straker]","startTime":364.76,"endTime":365.96,"body":"client roster spots open."},{"speaker":"[aaron_straker]","startTime":367.0,"endTime":372.12,"body":"We will be starting in March when this episodeleases so I will say that"},{"speaker":"[aaron_straker]","startTime":372.44,"endTime":376.52,"body":"preferentially. I want to give these co these spots to other coaches, Uh, new"},{"speaker":"[aaron_straker]","startTime":376.6,"endTime":380.84,"body":"and aspiring coaches entering or in the space who really want to take their"},{"speaker":"[aaron_straker]","startTime":380.92,"endTime":384.84,"body":"own physique, education and understanding of functional nutrition, Princi,"},{"speaker":"[aaron_straker]","startTime":385.4,"endTime":388.28,"body":"How that applies to physique? Uh, we apply it to yourself so that you can"},{"speaker":"[aaron_straker]","startTime":388.36,"endTime":393.24,"body":"then learn in, in return, apply it to your clientele. So those are open. Uh,"},{"speaker":"[aaron_straker]","startTime":393.48,"endTime":397.16,"body":"all that information is linked in the show, not on my website. You can find"},{"speaker":"[aaron_straker]","startTime":397.16,"endTime":401.64,"body":"it very very easily. Do you have any questions? please ask me, and outside of"},{"speaker":"[aaron_straker]","startTime":401.72,"endTime":406.68,"body":"that, the other big update is we are leaving Scottsdale, Um on Wednesday"},{"speaker":"[aaron_straker]","startTime":407.0,"endTime":409.96,"body":"March second, So whatever those dates work out to be,"},{"speaker":"[aaron_straker]","startTime":411.16,"endTime":415.72,"body":"Yeah, and uh, driving across the country again, So I'm excited. I, I just"},{"speaker":"[aaron_straker]","startTime":415.88,"endTime":419.88,"body":"like I don't know. It's it's like the adventure, you know, and that's kind of"},{"speaker":"[aaron_straker]","startTime":420.04,"endTime":422.68,"body":"why we started this lifestyle and then"},{"speaker":"[aaron_straker]","startTime":423.72,"endTime":426.44,"body":"twenty twenty One was the first year that like"},{"speaker":"[aaron_straker]","startTime":427.72,"endTime":432.6,"body":"businesses really started taking off and required just a lot more. Like it"},{"speaker":"[aaron_straker]","startTime":433.0,"endTime":438.76,"body":"required a required evolution of of me. how I knew how to run a business, And"},{"speaker":"[aaron_straker]","startTime":438.84,"endTime":442.92,"body":"what I did was throw more time at it because I had more time to give it. So"},{"speaker":"[aaron_straker]","startTime":443.32,"endTime":448.12,"body":"before we would like try and plan like, uh, a little weekend trip every"},{"speaker":"[aaron_straker]","startTime":448.2,"endTime":450.92,"body":"weekend when we were in like other countries, whatever, like it turned into a"},{"speaker":"[aaron_straker]","startTime":451.0,"endTime":455.88,"body":"lot of S. seven days of working. You know, Uh, like there was a period. I"},{"speaker":"[aaron_straker]","startTime":455.96,"endTime":459.64,"body":"think. Um, I remember counting where I had worked Like twenty nine days"},{"speaker":"[aaron_straker]","startTime":459.8,"endTime":462.2,"body":"straight, type or something like that, and it was like Well, this is what I"},{"speaker":"[aaron_straker]","startTime":462.2,"endTime":465.08,"body":"have. like I have to. I don't know what other ways to get it done Like I just"},{"speaker":"[aaron_straker]","startTime":465.24,"endTime":468.04,"body":"going to throw more time at it. Un. Fortunately, I have the time since it's"},{"speaker":"[aaron_straker]","startTime":468.2,"endTime":472.52,"body":"just me pretty much. Um, but I'm excited for like a little an adventure thing"},{"speaker":"[aaron_straker]","startTime":472.68,"endTime":476.04,"body":"is, even if it is just driving across the United States, and we've like,"},{"speaker":"[aaron_straker]","startTime":476.12,"endTime":479.48,"body":"Jenny was just telling me she was like Okay, what 'cause we're going to drive"},{"speaker":"[aaron_straker]","startTime":479.64,"endTime":483.64,"body":"like straight through like Oklahoma City, so that we can spend my birthday in"},{"speaker":"[aaron_straker]","startTime":483.72,"endTime":488.52,"body":"Nashville, which is March fourth. Um, I've never been Uh, so we were like"},{"speaker":"[aaron_straker]","startTime":488.68,"endTime":493.0,"body":"Okay. Where iss there like a cudoba or a chapotley or a Kava, or somewhere"},{"speaker":"[aaron_straker]","startTime":493.24,"endTime":496.6,"body":"easy that W. like we can get good food. and then like stay a hotel right"},{"speaker":"[aaron_straker]","startTime":496.68,"endTime":499.56,"body":"there, and like just go for a little bit a little walk and go to bed."},{"speaker":"[aaron_straker]","startTime":500.3,"endTime":501.3,"body":"So"},{"speaker":"[bryan_boorstein]","startTime":500.84,"endTime":501.84,"body":"right? Exactly"},{"speaker":"[aaron_straker]","startTime":502.28,"endTime":506.04,"body":"uh, just interesting thinking around. Like how we we plan things like Okay,"},{"speaker":"[aaron_straker]","startTime":506.12,"endTime":510.12,"body":"where's the Cdova around or tripotle? And like, what's the nearest hotel to"},{"speaker":"[aaron_straker]","startTime":510.2,"endTime":511.32,"body":"that? We're going to stay there."},{"speaker":"[bryan_boorstein]","startTime":512.0799999999999,"endTime":513.0799999999999,"body":"the important things?"},{"speaker":"[aaron_straker]","startTime":512.28,"endTime":516.8399999999999,"body":"Um, yeah, so I'm excited. We have some like audiobooks and stuff lined up"},{"speaker":"[aaron_straker]","startTime":517.0,"endTime":520.52,"body":"some business. Some. I guess, which would be like pleasure. like, uh, like"},{"speaker":"[aaron_straker]","startTime":520.6800000000001,"endTime":523.56,"body":"we're going to listen to the Will Smith book, which I, which I've heard was"},{"speaker":"[aaron_straker]","startTime":523.64,"endTime":527.0799999999999,"body":"pretty good, Uh, from multiple different people. Uh, which is surprising to"},{"speaker":"[aaron_straker]","startTime":527.1600000000001,"endTime":531.96,"body":"me on on the surface level, but uh, I'm excited for it. and then uh, we will"},{"speaker":"[aaron_straker]","startTime":532.04,"endTime":537.64,"body":"be in a very remote and tranquil part of Virginia, which I am itching for a"},{"speaker":"[aaron_straker]","startTime":537.72,"endTime":542.2,"body":"little bit after living in like apartments again, and then just like having"},{"speaker":"[aaron_straker]","startTime":542.44,"endTime":546.2,"body":"to deal with other people's noise at times when I don't want to like when"},{"speaker":"[aaron_straker]","startTime":546.28,"endTime":550.12,"body":"I'm're recording the podcast and the previous place had fucking dogs. It"},{"speaker":"[aaron_straker]","startTime":550.12,"endTime":554.68,"body":"wouldn't stop barking or like here. The people upstairs just stump around at"},{"speaker":"[aaron_straker]","startTime":554.82,"endTime":555.82,"body":"three a M. and"},{"speaker":"[bryan_boorstein]","startTime":556.32,"endTime":557.32,"body":"Yp."},{"speaker":"[aaron_straker]","startTime":556.76,"endTime":559.72,"body":"just these little things I just don't want to deal with, so I'm I'm excited"},{"speaker":"[aaron_straker]","startTime":559.74,"endTime":560.74,"body":"for it. Um,"},{"speaker":"[aaron_straker]","startTime":562.04,"endTime":564.36,"body":"and just the adventure and then the change. I love the"},{"speaker":"[bryan_boorstein]","startTime":563.96,"endTime":564.96,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":563.98,"endTime":564.98,"body":"change."},{"speaker":"[bryan_boorstein]","startTime":566.18,"endTime":570.02,"body":"cool. Yeah, we were actually talking about potentially taking the southern"},{"speaker":"[bryan_boorstein]","startTime":570.18,"endTime":573.14,"body":"route back to Colorado in the end of March when we come back and then"},{"speaker":"[bryan_boorstein]","startTime":573.22,"endTime":575.22,"body":"seeing you guys, but now you'll be"},{"speaker":"[bryan_boorstein]","startTime":575.3,"endTime":578.18,"body":"gone so there's a little bit less motivation for that."},{"speaker":"[aaron_straker]","startTime":575.32,"endTime":576.44,"body":"I, it will not be."},{"speaker":"[aaron_straker]","startTime":580.36,"endTime":583.64,"body":"I think we're taking the sub. I, I couldn't even tell you to be complete"},{"speaker":"[aaron_straker]","startTime":583.88,"endTime":586.52,"body":"honest, haven't looked. Jenny does a lot of that planning."},{"speaker":"[bryan_boorstein]","startTime":586.84,"endTime":587.84,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":587.18,"endTime":588.18,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":587.7,"endTime":590.34,"body":"Do you know If you, so you going to Oklahoma City the first day and then"},{"speaker":"[bryan_boorstein]","startTime":590.34,"endTime":593.14,"body":"are going from Oklahoma City all the way to Nashville on the next day?"},{"speaker":"[aaron_straker]","startTime":592.92,"endTime":595.24,"body":"I'm to be completely honest. I don't have a clue. Yeah,"},{"speaker":"[bryan_boorstein]","startTime":595.62,"endTime":597.3,"body":"Okay, Yeah, that would be a pretty long trip."},{"speaker":"[aaron_straker]","startTime":595.64,"endTime":600.12,"body":"I. I just know Okla. Oklahoma City's the first, the first leg and it's like"},{"speaker":"[aaron_straker]","startTime":600.2,"endTime":601.24,"body":"eighteen hours or something."},{"speaker":"[bryan_boorstein]","startTime":602.74,"endTime":604.82,"body":"Gota cool. Yeah, that's prettyly"},{"speaker":"[aaron_straker]","startTime":605.56,"endTime":608.52,"body":"Yeah, but that was it for me. You ready to jump into? Uh, talking about"},{"speaker":"[aaron_straker]","startTime":608.42,"endTime":609.42,"body":"deloads."},{"speaker":"[bryan_boorstein]","startTime":610.26,"endTime":613.46,"body":"Yeah, totally. uh. Something you want to, you want to frame it up."},{"speaker":"[aaron_straker]","startTime":614.44,"endTime":617.88,"body":"Yeah, so I guess. Um, how? I. how I figured we would frame. is, we would"},{"speaker":"[aaron_straker]","startTime":617.88,"endTime":622.12,"body":"obviously approach it from a training standpoint and then from a nutrition"},{"speaker":"[aaron_straker]","startTime":622.36,"endTime":625.32,"body":"standpoint because there are th. I mean, So the interesting thing with"},{"speaker":"[aaron_straker]","startTime":625.4,"endTime":630.44,"body":"Deloads is there's no like there' no Deload blueprint protocol. There are"},{"speaker":"[aaron_straker]","startTime":630.6,"endTime":634.52,"body":"different methods you could do, but really the entire goal is to reduce"},{"speaker":"[aaron_straker]","startTime":634.76,"endTime":639.56,"body":"fatigue right, and give yourself a little bit of a of a bump in uh recovery"},{"speaker":"[aaron_straker]","startTime":639.72,"endTime":643.8,"body":"capacity. In addition to reducing that fatigue that you feel much better"},{"speaker":"[aaron_straker]","startTime":643.66,"endTime":644.66,"body":"going"},{"speaker":"[bryan_boorstein]","startTime":643.88,"endTime":644.88,"body":"Mhm, Mhm."},{"speaker":"[aaron_straker]","startTime":644.44,"endTime":647.8,"body":"into the subsequent week of training. So we're going to handle it from those"},{"speaker":"[aaron_straker]","startTime":647.88,"endTime":652.04,"body":"two two approaches. Then, obviously, like with all proper Eat train pros,"},{"speaker":"[aaron_straker]","startTime":652.36,"endTime":656.52,"body":"episodes will hit some asides or side notes where we can provide more"},{"speaker":"[aaron_straker]","startTime":656.98,"endTime":657.98,"body":"contextual value."},{"speaker":"[bryan_boorstein]","startTime":658.82,"endTime":663.86,"body":"Yep, cool. cool. Yeah, So as you, as you said, the the Delo doesn't really"},{"speaker":"[bryan_boorstein]","startTime":664.1,"endTime":667.54,"body":"need to follow a specific, like rules and regulations or anything like"},{"speaker":"[bryan_boorstein]","startTime":667.62,"endTime":669.3,"body":"that. Um, If you think of"},{"speaker":"[bryan_boorstein]","startTime":670.34,"endTime":674.5,"body":"a graph where there's like a curve and like that curve represents your"},{"speaker":"[bryan_boorstein]","startTime":674.58,"endTime":678.02,"body":"accumulated fatigue over the course of your messocycle you're going to"},{"speaker":"[bryan_boorstein]","startTime":678.1,"endTime":682.1,"body":"start a mesocycle with relatively low fatiguecause. Theoretically, you will"},{"speaker":"[bryan_boorstein]","startTime":682.18,"endTime":685.06,"body":"have just come off a deloader an introduction week or something like that,"},{"speaker":"[bryan_boorstein]","startTime":686.02,"endTime":689.38,"body":"and then as your messocycle goes on, and you add weight and wraps or"},{"speaker":"[bryan_boorstein]","startTime":689.38,"endTime":692.5,"body":"intensity techniques or whatever it is, overt time. Eventually that curve"},{"speaker":"[bryan_boorstein]","startTime":692.74,"endTime":695.7,"body":"on the graph climbs and climbs and climbs until it reaches kind of like a"},{"speaker":"[bryan_boorstein]","startTime":695.78,"endTime":700.1,"body":"peak of fatigue. And then that's usually the sign where it's like Hey, my"},{"speaker":"[bryan_boorstein]","startTime":700.26,"endTime":703.86,"body":"fatigue's really high. Now. I need to do something to deload, but the"},{"speaker":"[bryan_boorstein]","startTime":703.94,"endTime":706.98,"body":"reason I say that is because if you, I just want you to picture this a"},{"speaker":"[bryan_boorstein]","startTime":707.06,"endTime":711.62,"body":"graph that has this kind of like uh, upside down Eu curve, Right and"},{"speaker":"[bryan_boorstein]","startTime":712.82,"endTime":716.58,"body":"the way that you deload is anyway. that's going to be under that curve. So"},{"speaker":"[bryan_boorstein]","startTime":716.66,"endTime":719.86,"body":"the top of that curve is your peak fatigue. You can deload in any way."},{"speaker":"[bryan_boorstein]","startTime":720.02,"endTime":724.42,"body":"That's less than what caused you to get there. Um. so when you look at kind"},{"speaker":"[bryan_boorstein]","startTime":724.5,"endTime":727.54,"body":"of the different variables that you can manipulate along the way, Uh,"},{"speaker":"[bryan_boorstein]","startTime":727.86,"endTime":731.86,"body":"primary ones would be volume. That's probably the main driver of fatigue is"},{"speaker":"[bryan_boorstein]","startTime":731.94,"endTime":735.54,"body":"how much volume you're doing whether you're doing six sets or three sets or"},{"speaker":"[bryan_boorstein]","startTime":735.62,"endTime":739.54,"body":"one set, or whatever. Um, that volume is the thing that's that's causing"},{"speaker":"[bryan_boorstein]","startTime":739.62,"endTime":744.58,"body":"you the issue. Um, I think the secondary one to manipulate is intensity,"},{"speaker":"[bryan_boorstein]","startTime":744.66,"endTime":750.9,"body":"which would be your proxim failure. But you don't have to deload by"},{"speaker":"[bryan_boorstein]","startTime":751.06,"endTime":755.54,"body":"reducing volume. you could only reduce intensity, or you could only reduce"},{"speaker":"[bryan_boorstein]","startTime":755.86,"endTime":759.94,"body":"volume and not reduce intensity, or you could take a little bit off of"},{"speaker":"[bryan_boorstein]","startTime":759.56,"endTime":760.56,"body":"both,"},{"speaker":"[bryan_boorstein]","startTime":761.14,"endTime":764.74,"body":"and and do less intensity and less volume. or you could just not train."},{"speaker":"[bryan_boorstein]","startTime":765.94,"endTime":769.78,"body":"So all of these different ways are ways that get you under that curve and"},{"speaker":"[bryan_boorstein]","startTime":769.94,"endTime":773.86,"body":"are going to create an environment where you have less fatigue and can"},{"speaker":"[bryan_boorstein]","startTime":774.02,"endTime":775.62,"body":"therefore facilitate recovery."},{"speaker":"[bryan_boorstein]","startTime":777.3,"endTime":778.5,"body":"Any any thoughts on any of that?"},{"speaker":"[aaron_straker]","startTime":779.24,"endTime":781.8,"body":"Yeah, I mean the. I think what's most"},{"speaker":"[aaron_straker]","startTime":783.0,"endTime":788.28,"body":"important there is to do what is going to make the most sense to you, or or"},{"speaker":"[aaron_straker]","startTime":788.84,"endTime":792.28,"body":"I, I, something that I find too so often is like people like fight it because"},{"speaker":"[aaron_straker]","startTime":792.52,"endTime":794.84,"body":"they don't like. For for instance, let's say,"},{"speaker":"[aaron_straker]","startTime":796.44,"endTime":800.68,"body":"let's say you like Love the volume right. It's just like how you train you"},{"speaker":"[aaron_straker]","startTime":800.92,"endTime":805.48,"body":"enjoy. You know, maybe that seventy minutes O in the gym is like you're just"},{"speaker":"[aaron_straker]","startTime":805.72,"endTime":808.76,"body":"time for you and you don't want to cut it to thirty minutes, because now"},{"speaker":"[aaron_straker]","startTime":808.84,"endTime":813.24,"body":"you're taking less time for you, right, Let's just reduce the intensity then"},{"speaker":"[aaron_straker]","startTime":813.4,"endTime":818.12,"body":"right, take those. take those. take a. an A. An approximate similar amount of"},{"speaker":"[aaron_straker]","startTime":818.28,"endTime":822.28,"body":"sets. But now it's just strain to like four reps shy of failure, and then"},{"speaker":"[aaron_straker]","startTime":822.44,"endTime":826.04,"body":"maybe just give yourself a little bit of extra recovery time between sets, or"},{"speaker":"[aaron_straker]","startTime":826.36,"endTime":830.36,"body":"find a a way to you know, take up that same similar amount of time without"},{"speaker":"[aaron_straker]","startTime":830.52,"endTime":833.32,"body":"adding volume, Actually decreasing volume. which we or"},{"speaker":"[bryan_boorstein]","startTime":833.0,"endTime":834.0,"body":"Y."},{"speaker":"[aaron_straker]","startTime":833.64,"endTime":837.56,"body":"intensity. I'm sorry, and still take that time for you. Or maybe it's like"},{"speaker":"[aaron_straker]","startTime":837.64,"endTime":841.8,"body":"you ride the bike for ten minutes afterwards at like a pair of sympathetic"},{"speaker":"[aaron_straker]","startTime":841.96,"endTime":846.92,"body":"pace or something just to help shift you away from that. Um, really high"},{"speaker":"[aaron_straker]","startTime":847.0,"endTime":850.52,"body":"Court is all driven. You know, Um, proximated a failure style, But it doesn't"},{"speaker":"[aaron_straker]","startTime":850.42,"endTime":851.42,"body":"have to be like. you"},{"speaker":"[bryan_boorstein]","startTime":850.92,"endTime":851.92,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":851.48,"endTime":854.04,"body":"need to completely cut your session in half or something."},{"speaker":"[bryan_boorstein]","startTime":855.22,"endTime":858.5,"body":"for sure. if you' somebody that just likes that time and it's your time to"},{"speaker":"[bryan_boorstein]","startTime":858.5,"endTime":862.58,"body":"be in the gym, then you know maybe you are of that mindset like Aarn said,"},{"speaker":"[bryan_boorstein]","startTime":862.66,"endTime":865.3,"body":"and you don't want to reduce a volume, So then you, Yes, you take a much"},{"speaker":"[bryan_boorstein]","startTime":865.38,"endTime":869.38,"body":"bigger drop in intensity, but you could reduce volume just by, like you"},{"speaker":"[bryan_boorstein]","startTime":869.54,"endTime":874.26,"body":"said, Kind of resting more between sets. Um, if you wanted to, and then you"},{"speaker":"[bryan_boorstein]","startTime":874.34,"endTime":877.3,"body":"can still get that time in the gym to, to you know, fuck around on your"},{"speaker":"[bryan_boorstein]","startTime":877.38,"endTime":880.42,"body":"phone or people watch, or whatever it is, you like to do. Um,"},{"speaker":"[bryan_boorstein]","startTime":881.54,"endTime":884.98,"body":"And and that's still your time. but you're able, but you're able to kind of"},{"speaker":"[bryan_boorstein]","startTime":885.06,"endTime":888.26,"body":"create less fatigue overall. So so that's a really good point. I love that."},{"speaker":"[bryan_boorstein]","startTime":888.66,"endTime":894.02,"body":"Um, So kind of some of the common ways that I have deloaded in my life"},{"speaker":"[bryan_boorstein]","startTime":895.3,"endTime":900.9,"body":"are. Um. I guess the two primary are the. Um, the way that R. P did it. I"},{"speaker":"[bryan_boorstein]","startTime":900.98,"endTime":904.58,"body":"did that for a number of years because it makes sense to me. essentially"},{"speaker":"[bryan_boorstein]","startTime":904.6,"endTime":905.6,"body":"what R P does"},{"speaker":"[bryan_boorstein]","startTime":906.82,"endTime":910.58,"body":"is they, Um, they reduce volume by something like fifty percent. I would"},{"speaker":"[bryan_boorstein]","startTime":910.66,"endTime":913.38,"body":"call it like forty to sixty percent. It kind of kind of depends on each"},{"speaker":"[bryan_boorstein]","startTime":913.62,"endTime":917.06,"body":"exercise, but fifty per cents a good safe number. So if you were doing four"},{"speaker":"[bryan_boorstein]","startTime":917.22,"endTime":920.1,"body":"sets of an exercise the prior week, you drop it down to like two,"},{"speaker":"[bryan_boorstein]","startTime":921.7,"endTime":926.1,"body":"and then you generally Ca, cut all of your sets to something like you know,"},{"speaker":"[bryan_boorstein]","startTime":926.42,"endTime":930.02,"body":"six, seven r i r. so that you're not even really getting close to what"},{"speaker":"[bryan_boorstein]","startTime":930.1,"endTime":933.54,"body":"would be considered effective reps where they fatigue causing, or anything"},{"speaker":"[bryan_boorstein]","startTime":933.86,"endTime":938.34,"body":"like that. Um, and so, therefore your sessions are are much shorter because"},{"speaker":"[bryan_boorstein]","startTime":938.5,"endTime":942.98,"body":"you're cutting volume and they're significantly less intense Because you're"},{"speaker":"[bryan_boorstein]","startTime":943.22,"endTime":945.38,"body":"you're stopping everything like seven, r, i, r."},{"speaker":"[bryan_boorstein]","startTime":946.42,"endTime":951.62,"body":"I did this for a while, and I can in retrospect say that it's certainly not"},{"speaker":"[bryan_boorstein]","startTime":951.78,"endTime":956.42,"body":"my favorite way to Deload, and I'll give you a couple of reasons. Why, Um,"},{"speaker":"[bryan_boorstein]","startTime":957.7,"endTime":961.7,"body":"psychologically going into the gym with this mindset of trying to do the"},{"speaker":"[bryan_boorstein]","startTime":961.44,"endTime":962.44,"body":"minimum"},{"speaker":"[bryan_boorstein]","startTime":963.38,"endTime":967.14,"body":"makes everything feel much harder than it should, and it kind of fucks with"},{"speaker":"[bryan_boorstein]","startTime":967.22,"endTime":972.58,"body":"me psychologically, So what I mean is like Okay, I'm squatting three,"},{"speaker":"[bryan_boorstein]","startTime":972.82,"endTime":977.54,"body":"fifteen for ten in the the week before Deload, and it's really hard and it"},{"speaker":"[bryan_boorstein]","startTime":977.7,"endTime":981.94,"body":"crushes me. So then I, I cut the the weight down to"},{"speaker":"[bryan_boorstein]","startTime":983.22,"endTime":987.86,"body":"two, seventy five, two fifty, five. Something like that and I do a similar"},{"speaker":"[bryan_boorstein]","startTime":988.18,"endTime":991.38,"body":"number of reps, because the goal is to leave, you know, seven, r i r or"},{"speaker":"[bryan_boorstein]","startTime":991.46,"endTime":995.38,"body":"something, So I'm doing two fifty five for ten. That's not easy. That's"},{"speaker":"[bryan_boorstein]","startTime":995.54,"endTime":999.38,"body":"still a hard set. And because you're in this mindset of oh, I did three"},{"speaker":"[bryan_boorstein]","startTime":999.54,"endTime":1002.9,"body":"fifteen last week. It's deloed. We. This two fifty five should feel really"},{"speaker":"[bryan_boorstein]","startTime":1003.06,"endTime":1006.42,"body":"light, and then you go to unracket. You're like What the buck did I just"},{"speaker":"[bryan_boorstein]","startTime":1006.5,"endTime":1010.9,"body":"get myself into? You know, so obviously that's less significant on a"},{"speaker":"[bryan_boorstein]","startTime":1010.98,"endTime":1014.34,"body":"movement like a curl than it is on a squat. Like you know, you cut the"},{"speaker":"[bryan_boorstein]","startTime":1014.34,"endTime":1016.98,"body":"weight on a curl and you cut some raraps on a curl And suddenly it feels"},{"speaker":"[bryan_boorstein]","startTime":1017.06,"endTime":1020.5,"body":"like you're just lifting air And that's not really a big deal. Um, but some"},{"speaker":"[bryan_boorstein]","startTime":1020.74,"endTime":1025.3,"body":"movements like uh, like a squaw or a pendulum or a leg press like if you"},{"speaker":"[bryan_boorstein]","startTime":1025.38,"endTime":1030.1799999999998,"body":"take that approach, those are still hard sets and it's not that the hard"},{"speaker":"[bryan_boorstein]","startTime":1030.5,"endTime":1033.78,"body":"set is the problem because you can still do hard sets. Like I said, You"},{"speaker":"[bryan_boorstein]","startTime":1033.78,"endTime":1036.98,"body":"could still do like one set to failure, and that could be a deload. If you"},{"speaker":"[bryan_boorstein]","startTime":1037.06,"endTime":1040.42,"body":"were doing three sets to failure, you're now doing a third of the work that"},{"speaker":"[bryan_boorstein]","startTime":1040.42,"endTime":1044.8200000000002,"body":"you did the prior week, so that's still a deload. right, Um, so that's not"},{"speaker":"[bryan_boorstein]","startTime":1044.6,"endTime":1045.6,"body":"the issue."},{"speaker":"[bryan_boorstein]","startTime":1046.42,"endTime":1048.58,"body":"It's more that psychological piece of"},{"speaker":"[bryan_boorstein]","startTime":1049.62,"endTime":1054.1,"body":"expecting things to be light and then they're not light, and so I feel like"},{"speaker":"[bryan_boorstein]","startTime":1054.18,"endTime":1057.94,"body":"that doesn't facilitate recovery psychologically and that's one of the"},{"speaker":"[bryan_boorstein]","startTime":1058.02,"endTime":1062.02,"body":"biggest pieces of deloading for me is. uh. I, actually, I talked about this"},{"speaker":"[bryan_boorstein]","startTime":1062.1,"endTime":1064.82,"body":"on Jordan's podcast. If you, if anyone hasn't check that out, I highly"},{"speaker":"[bryan_boorstein]","startTime":1064.98,"endTime":1068.02,"body":"encourage you to check out the one I just did with Jordan Lipses channel."},{"speaker":"[bryan_boorstein]","startTime":1068.18,"endTime":1071.94,"body":"It's called Uh, when optimal meets practical, but we talked for like an"},{"speaker":"[bryan_boorstein]","startTime":1071.94,"endTime":1075.22,"body":"hour and a half about hyperchphy and we had a big section on deloads in"},{"speaker":"[bryan_boorstein]","startTime":1074.96,"endTime":1075.96,"body":"there, too."},{"speaker":"[aaron_straker]","startTime":1075.64,"endTime":1077.8,"body":"I make sure you put that in the show. nots."},{"speaker":"[bryan_boorstein]","startTime":1076.26,"endTime":1081.94,"body":"um. but one of the things I, s. yeah, co, um. One of the things I said on"},{"speaker":"[bryan_boorstein]","startTime":1082.1,"endTime":1088.34,"body":"there is that I don't remember the last time that I took a Dload, because I"},{"speaker":"[bryan_boorstein]","startTime":1088.5,"endTime":1091.78,"body":"had a performance drop where I literally went into the gym and I was like"},{"speaker":"[bryan_boorstein]","startTime":1091.86,"endTime":1095.06,"body":"Oh my God, I just lost a wrap, or I can't do the same amount of weight I"},{"speaker":"[bryan_boorstein]","startTime":1095.06,"endTime":1098.66,"body":"did the prior week. Like every single time that I decided to deload, it's"},{"speaker":"[bryan_boorstein]","startTime":1098.82,"endTime":1102.26,"body":"because psychologically I look at what I'm supposed to do that next week"},{"speaker":"[bryan_boorstein]","startTime":1102.66,"endTime":1106.74,"body":"and in my mind I'm like I don't want any part of that. So maybe that"},{"speaker":"[bryan_boorstein]","startTime":1106.98,"endTime":1112.02,"body":"psychology that psychological peace is a representation of the fatigue that"},{"speaker":"[bryan_boorstein]","startTime":1112.1,"endTime":1116.5,"body":"I'm feeling physiologically. But I never actually get to that point where"},{"speaker":"[bryan_boorstein]","startTime":1116.82,"endTime":1119.62,"body":"performance drops so some people could look at me and be like due yourre"},{"speaker":"[bryan_boorstein]","startTime":1119.7,"endTime":1122.18,"body":"panzi, Like, whyn't you pushing yourself harder? If you haven't at a"},{"speaker":"[bryan_boorstein]","startTime":1122.26,"endTime":1125.94,"body":"performance drop, you're just mentally weak type thing, right, Um, Which is"},{"speaker":"[bryan_boorstein]","startTime":1126.34,"endTime":1129.78,"body":"very possible. I mean it's It's very possible that like somebody else with"},{"speaker":"[bryan_boorstein]","startTime":1129.86,"endTime":1134.26,"body":"a different mindset could go in and ignore the psychological weariness that"},{"speaker":"[bryan_boorstein]","startTime":1134.34,"endTime":1136.74,"body":"they're feeling, and just you know, continue to push through,"},{"speaker":"[bryan_boorstein]","startTime":1137.68,"endTime":1138.68,"body":"but in my case,"},{"speaker":"[bryan_boorstein]","startTime":1139.78,"endTime":1143.14,"body":"I kind of look at that as like being part of my sustainability in my"},{"speaker":"[bryan_boorstein]","startTime":1143.3,"endTime":1147.06,"body":"journey. So if I never get to a point where I'm doing a week of training"},{"speaker":"[bryan_boorstein]","startTime":1147.14,"endTime":1151.38,"body":"where I literally just dread it like I, a little anxiety expected. I'm not"},{"speaker":"[bryan_boorstein]","startTime":1151.46,"endTime":1154.26,"body":"trying to say you should like look forward to every worko you do, but, but"},{"speaker":"[bryan_boorstein]","startTime":1154.34,"endTime":1157.14,"body":"you don't want to dread your workouts. So when I reached that point where I"},{"speaker":"[bryan_boorstein]","startTime":1157.22,"endTime":1160.1,"body":"start dreading it to me, that's my sign of like Hey, you know you've been"},{"speaker":"[bryan_boorstein]","startTime":1160.18,"endTime":1164.42,"body":"at this six, seven, eight weeks like you probably need this. This decrease"},{"speaker":"[bryan_boorstein]","startTime":1164.5,"endTime":1167.78,"body":"in fatigue. whatever that means for you, So thoughts on that,"},{"speaker":"[aaron_straker]","startTime":1168.84,"endTime":1173.64,"body":"Yeah, I think I like that because it shows one shows the maturity obviously"},{"speaker":"[aaron_straker]","startTime":1174.5,"endTime":1175.5,"body":"and too, it."},{"speaker":"[aaron_straker]","startTime":1177.24,"endTime":1180.84,"body":"I like it much more than the like"},{"speaker":"[aaron_straker]","startTime":1181.88,"endTime":1187.16,"body":"planned Deloads, and I get they have their their place personally For me."},{"speaker":"[aaron_straker]","startTime":1187.4,"endTime":1188.6,"body":"it's just always been"},{"speaker":"[aaron_straker]","startTime":1190.52,"endTime":1192.28,"body":"harder to follow that because"},{"speaker":"[aaron_straker]","startTime":1193.46,"endTime":1194.46,"body":"things will,"},{"speaker":"[aaron_straker]","startTime":1195.24,"endTime":1197.72,"body":"and and I guess the reason I want to say this is because we're all going to"},{"speaker":"[aaron_straker]","startTime":1197.72,"endTime":1202.04,"body":"be a little bit individualized there. But to me personally, when I follow a"},{"speaker":"[aaron_straker]","startTime":1202.02,"endTime":1203.02,"body":"new training program,"},{"speaker":"[aaron_straker]","startTime":1203.58,"endTime":1204.58,"body":"I"},{"speaker":"[aaron_straker]","startTime":1205.4,"endTime":1211.0,"body":"don't really feel like I'm at cruising altitude of where I'm really like"},{"speaker":"[aaron_straker]","startTime":1211.8,"endTime":1216.44,"body":"hitting it hard until week three, Right and then if I'm deloading after week"},{"speaker":"[aaron_straker]","startTime":1216.52,"endTime":1220.04,"body":"forth, I means to get two. like actually true weeks that I'm not just like"},{"speaker":"[aaron_straker]","startTime":1220.12,"endTime":1222.2,"body":"learning the movement. still making sure I have"},{"speaker":"[bryan_boorstein]","startTime":1221.8,"endTime":1222.8,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":1222.28,"endTime":1227.48,"body":"the right load and then deloading. I, I like that approach you you are, or it"},{"speaker":"[aaron_straker]","startTime":1227.56,"endTime":1231.48,"body":"could be like, And which you say six to eight approximately is what you said"},{"speaker":"[aaron_straker]","startTime":1231.26,"endTime":1232.26,"body":"we."},{"speaker":"[bryan_boorstein]","startTime":1231.56,"endTime":1232.56,"body":"S."},{"speaker":"[aaron_straker]","startTime":1231.96,"endTime":1233.24,"body":"That's what I meant. Yeah, weeks."},{"speaker":"[bryan_boorstein]","startTime":1233.54,"endTime":1236.1,"body":"yeah, I mean, it usually happens somewhere in there."},{"speaker":"[bryan_boorstein]","startTime":1237.3,"endTime":1240.98,"body":"It could be five. It could be nine, like sixy eights. Pretty average,"},{"speaker":"[aaron_straker]","startTime":1240.52,"endTime":1245.0,"body":"okay, Yeah, but I, it's it's It's more of a range and I really really like"},{"speaker":"[bryan_boorstein]","startTime":1240.68,"endTime":1241.68,"body":"though,"},{"speaker":"[aaron_straker]","startTime":1245.16,"endTime":1251.32,"body":"that approach and I just find personally that has been much more of the norm"},{"speaker":"[aaron_straker]","startTime":1251.3,"endTime":1252.3,"body":"for me."},{"speaker":"[aaron_straker]","startTime":1253.24,"endTime":1257.8,"body":"that being said with my own personal deloads, we've talked about this, Uh"},{"speaker":"[aaron_straker]","startTime":1257.96,"endTime":1261.8,"body":"previously on Potcasic, my life deloads for me, So like next week we'll be a"},{"speaker":"[aaron_straker]","startTime":1261.8,"endTime":1265.8,"body":"deload, because I will be in a car driving across the United States. Um,"},{"speaker":"[aaron_straker]","startTime":1266.92,"endTime":1270.36,"body":"we might train in Nashville on my birthday. That's like something I wanted to"},{"speaker":"[aaron_straker]","startTime":1270.36,"endTime":1272.92,"body":"do. I want to go the gym on my birthday, just because I like that's what I"},{"speaker":"[aaron_straker]","startTime":1273.0,"endTime":1277.64,"body":"like to do. But realistically Wednesday, Thursday, maybe lift on Friday,"},{"speaker":"[aaron_straker]","startTime":1278.04,"endTime":1282.36,"body":"Saturday, Sunday, I might get back to the gym by Tuesday, so that'll be two"},{"speaker":"[aaron_straker]","startTime":1282.52,"endTime":1286.44,"body":"times in the gym when Friday, and maybe Tuesday over that week you know,"},{"speaker":"[aaron_straker]","startTime":1286.6,"endTime":1290.68,"body":"period, Um, and that happens every three to four months, you know. And like"},{"speaker":"[aaron_straker]","startTime":1290.76,"endTime":1294.36,"body":"there's there is my de load, then it's a hard deload. And then I will have"},{"speaker":"[aaron_straker]","startTime":1294.44,"endTime":1298.04,"body":"periods within where I don't have training like I was sick in January right"},{"speaker":"[aaron_straker]","startTime":1298.2,"endTime":1302.44,"body":"now, I'll have like two full weeks away from the gym within two months of"},{"speaker":"[aaron_straker]","startTime":1302.52,"endTime":1305.48,"body":"each other within eight weeks, you know, with within an eight week period,"},{"speaker":"[aaron_straker]","startTime":1305.72,"endTime":1309.64,"body":"two of them have been no gym time, and I, those other like there are parts"},{"speaker":"[aaron_straker]","startTime":1309.8,"endTime":1313.08,"body":"where life you know deloads for you a little bit as well. So that was like"},{"speaker":"[aaron_straker]","startTime":1313.16,"endTime":1317.64,"body":"the one kind of the the curve ball. I guess type of deload that can come in"},{"speaker":"[aaron_straker]","startTime":1317.72,"endTime":1319.8,"body":"is one. your life. We will kind of do it for you."},{"speaker":"[bryan_boorstein]","startTime":1321.14,"endTime":1324.82,"body":"so I love how you frame that up and I love that you actually pointed out"},{"speaker":"[bryan_boorstein]","startTime":1325.06,"endTime":1328.58,"body":"that you know you have this one week period where maybe you'll get two"},{"speaker":"[bryan_boorstein]","startTime":1328.74,"endTime":1333.06,"body":"training sessions in, because that is exactly the type of deal that I was"},{"speaker":"[bryan_boorstein]","startTime":1333.06,"endTime":1337.38,"body":"going to talk about next, which is called a frequency deload. So I don't"},{"speaker":"[bryan_boorstein]","startTime":1337.46,"endTime":1340.58,"body":"know what your intention is with your like training effort in those two"},{"speaker":"[bryan_boorstein]","startTime":1340.66,"endTime":1344.42,"body":"sessions that you might get in during that week. But when I do a frequency"},{"speaker":"[bryan_boorstein]","startTime":1344.58,"endTime":1348.5,"body":"deload, I don't change anything. I do the same amount of volume. I do the"},{"speaker":"[bryan_boorstein]","startTime":1348.5,"endTime":1351.62,"body":"same amount of intensity. I still work a failure. If that's what my program"},{"speaker":"[bryan_boorstein]","startTime":1352.1,"endTime":1357.06,"body":"calls for, I just will do less sessions over more time. so Um, usually my"},{"speaker":"[bryan_boorstein]","startTime":1357.22,"endTime":1361.3,"body":"microcycle runs with six sessions over nine or ten days."},{"speaker":"[bryan_boorstein]","startTime":1362.58,"endTime":1367.46,"body":"When I feel like I need to recover. My much preferred method of doing this"},{"speaker":"[bryan_boorstein]","startTime":1367.62,"endTime":1370.9,"body":"is the frequency Deloaded, where, instead of six over nine or ten days, I"},{"speaker":"[bryan_boorstein]","startTime":1370.9,"endTime":1374.5,"body":"will do six over twelve to fourteen days, and I'll just be based on how"},{"speaker":"[bryan_boorstein]","startTime":1374.58,"endTime":1379.38,"body":"much recovery I feel like I need at that point, Um, so literally, a"},{"speaker":"[bryan_boorstein]","startTime":1379.46,"endTime":1384.98,"body":"frequency deload is, like I said, my favorite way, but the caveat to that"},{"speaker":"[bryan_boorstein]","startTime":1385.06,"endTime":1389.78,"body":"is that a frequency deload only works if you're keeping your program the"},{"speaker":"[bryan_boorstein]","startTime":1389.86,"endTime":1394.58,"body":"same, So a lot of times deload weeks act as transitions from one"},{"speaker":"[bryan_boorstein]","startTime":1394.9,"endTime":1398.42,"body":"programming style to another. This could be like a shift of stimulus like"},{"speaker":"[bryan_boorstein]","startTime":1398.5,"endTime":1402.02,"body":"I'm going into a strength phase or I'm going into a metabolic phase, but it"},{"speaker":"[bryan_boorstein]","startTime":1402.1,"endTime":1408.1,"body":"could also just be a a switching of movements. So Um, like man, it's It's"},{"speaker":"[bryan_boorstein]","startTime":1408.26,"endTime":1412.18,"body":"very subjective and a lot of this comes from experience. But if I'm"},{"speaker":"[bryan_boorstein]","startTime":1412.34,"endTime":1415.86,"body":"changing out a lot of big movements in my program like, maybe I'm going"},{"speaker":"[bryan_boorstein]","startTime":1416.1,"endTime":1419.22,"body":"from instead of going from a pendulum for six to eight reps to a pendulum"},{"speaker":"[bryan_boorstein]","startTime":1419.38,"endTime":1422.42,"body":"from ten to twelve reps, Maybe I'm like, you know the pendulums coming out"},{"speaker":"[bryan_boorstein]","startTime":1422.5,"endTime":1426.66,"body":"this cycle. I'm going heals, elevated back, squat and leg press or"},{"speaker":"[bryan_boorstein]","startTime":1426.74,"endTime":1430.1,"body":"something like that, like. in that case a frequency delo doesn't work"},{"speaker":"[bryan_boorstein]","startTime":1430.34,"endTime":1434.26,"body":"because you need to have this more gentle reintroduction of these movement"},{"speaker":"[bryan_boorstein]","startTime":1434.42,"endTime":1440.58,"body":"patterns back in. Um. So in that case what I really like to do is uh, take"},{"speaker":"[bryan_boorstein]","startTime":1440.82,"endTime":1444.26,"body":"some time off, Uh, three or four days off, instead of going in and just"},{"speaker":"[bryan_boorstein]","startTime":1444.42,"endTime":1448.18,"body":"going through the motions for a few days, and then I'll have what is what I"},{"speaker":"[bryan_boorstein]","startTime":1448.26,"endTime":1452.5,"body":"would is an introduction week. Basically, and in the introduction week I"},{"speaker":"[bryan_boorstein]","startTime":1452.66,"endTime":1457.54,"body":"don't treat it like the R P style Deload, where I go in, and just kind of"},{"speaker":"[bryan_boorstein]","startTime":1457.62,"endTime":1461.86,"body":"like practice movements at seven, r, I r, Um. I look at it as like What"},{"speaker":"[bryan_boorstein]","startTime":1462.02,"endTime":1466.66,"body":"would be a? a, sort of like a week, one effort, maybe so. Like you know,"},{"speaker":"[bryan_boorstein]","startTime":1466.82,"endTime":1470.66,"body":"big compound movements are like three to four r i r. but I might just do"},{"speaker":"[bryan_boorstein]","startTime":1470.74,"endTime":1473.54,"body":"one set or two sets instead of two or three."},{"speaker":"[bryan_boorstein]","startTime":1474.58,"endTime":1478.9,"body":"Um, but still three to four r i R. And then, as far as isolation movements"},{"speaker":"[bryan_boorstein]","startTime":1479.06,"endTime":1484.5,"body":"go like, I really see no reason that you need to sit there stressing about"},{"speaker":"[bryan_boorstein]","startTime":1484.58,"endTime":1488.42,"body":"whether you're taking your Dubell, lateral rays or cable spider curls to"},{"speaker":"[bryan_boorstein]","startTime":1488.66,"endTime":1493.38,"body":"four r i r, or one r i r. I mean like the amount of fatigue that you're"},{"speaker":"[bryan_boorstein]","startTime":1493.54,"endTime":1498.02,"body":"worrying about in that situation is so small that Um, I would just much"},{"speaker":"[bryan_boorstein]","startTime":1498.18,"endTime":1501.62,"body":"rather get to one r i r on something like a cable spider Cral. And then"},{"speaker":"[bryan_boorstein]","startTime":1501.7,"endTime":1503.14,"body":"that gives me a really realistic"},{"speaker":"[bryan_boorstein]","startTime":1504.18,"endTime":1507.62,"body":"starting point for the cycle to be like Okay, I'm at one r r. While I'm"},{"speaker":"[bryan_boorstein]","startTime":1507.7,"endTime":1510.82,"body":"going to have some neural adaptations, so I can probably add five pounds"},{"speaker":"[bryan_boorstein]","startTime":1510.98,"endTime":1514.18,"body":"this week and five pounds next week. Can still you know, keep one r i r."},{"speaker":"[bryan_boorstein]","startTime":1514.34,"endTime":1517.22,"body":"And then maybe I add five pounds the fourth week and it drops me down to"},{"speaker":"[bryan_boorstein]","startTime":1517.22,"endTime":1520.42,"body":"zero r. I r. And then the next week I' do some partials, and maybe some"},{"speaker":"[bryan_boorstein]","startTime":1520.5,"endTime":1523.54,"body":"more partials the next week, and then before you know it, I'm at six or"},{"speaker":"[bryan_boorstein]","startTime":1523.62,"endTime":1527.14,"body":"seven weeks of my microcycle, and it's basically time to take a frequency"},{"speaker":"[bryan_boorstein]","startTime":1527.3,"endTime":1531.86,"body":"deload again. So, um, so I think people really kind of miss the boat with"},{"speaker":"[bryan_boorstein]","startTime":1532.02,"endTime":1534.18,"body":"putting too much emphasis on"},{"speaker":"[bryan_boorstein]","startTime":1535.38,"endTime":1539.38,"body":"fatigue cost of small isolation movements, especially short, overloaded"},{"speaker":"[bryan_boorstein]","startTime":1539.54,"endTime":1542.9,"body":"isolation movements. Like the amount of internet arguments I've heard like"},{"speaker":"[bryan_boorstein]","startTime":1543.06,"endTime":1546.98,"body":"dude, Why are you taking your curls to one r, i r on dealo week. It's like"},{"speaker":"[bryan_boorstein]","startTime":1547.86,"endTime":1548.98,"body":"it's under the curve, man."},{"speaker":"[aaron_straker]","startTime":1548.62,"endTime":1549.62,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":1549.14,"endTime":1551.94,"body":"It's less effort than I was doing before you know, Um,"},{"speaker":"[aaron_straker]","startTime":1551.08,"endTime":1554.12,"body":"a single armed cable girl. It's like that. It's short at the top."},{"speaker":"[bryan_boorstein]","startTime":1553.54,"endTime":1556.34,"body":"right, right right, I'm W. really worried about this fatigue cost"},{"speaker":"[bryan_boorstein]","startTime":1556.36,"endTime":1557.36,"body":"associated"},{"speaker":"[aaron_straker]","startTime":1556.78,"endTime":1557.78,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":1557.24,"endTime":1558.24,"body":"here. Um,"},{"speaker":"[bryan_boorstein]","startTime":1559.22,"endTime":1564.42,"body":"so so frequency deload is my favorite. If I, if in cycle, and then, um, a"},{"speaker":"[bryan_boorstein]","startTime":1564.5,"endTime":1568.74,"body":"few days off, like half a week and then an introduction week is kind of my"},{"speaker":"[bryan_boorstein]","startTime":1568.82,"endTime":1572.26,"body":"preferred method when it comes to to shifting things up and changing"},{"speaker":"[bryan_boorstein]","startTime":1572.5,"endTime":1575.94,"body":"stimulus or changing movements and stuff like that. So that's kind of"},{"speaker":"[bryan_boorstein]","startTime":1576.02,"endTime":1579.14,"body":"basic. Uh, My preferences of the different delo styles"},{"speaker":"[aaron_straker]","startTime":1579.32,"endTime":1583.32,"body":"and I would agree one hundred percent on on the ladder of what you said of"},{"speaker":"[aaron_straker]","startTime":1583.4,"endTime":1587.72,"body":"might preferred way as well, especially considering that introductory week."},{"speaker":"[aaron_straker]","startTime":1588.28,"endTime":1593.64,"body":"Um, I know for for me personally, right my when I'm writing like my, my own"},{"speaker":"[aaron_straker]","startTime":1593.72,"endTime":1597.08,"body":"new programs and itself, I'm testing them right before I will give them to to"},{"speaker":"[aaron_straker]","startTime":1597.16,"endTime":1601.72,"body":"clients and that sort of thing and that intro week is always like Okay. I put"},{"speaker":"[aaron_straker]","startTime":1601.88,"endTime":1605.08,"body":"this down on paper. Does it make sense? You know, practically, and what I"},{"speaker":"[aaron_straker]","startTime":1605.24,"endTime":1609.56,"body":"found with this most recent cycle is I had to reduce my leg volume. I"},{"speaker":"[aaron_straker]","startTime":1609.72,"endTime":1612.2,"body":"consider black, You and I haveve talked about this. I, I have that leg day"},{"speaker":"[aaron_straker]","startTime":1612.28,"endTime":1615.88,"body":"that buries me, absolutely buries me with five sets. So I had originally"},{"speaker":"[bryan_boorstein]","startTime":1615.48,"endTime":1616.48,"body":"y"},{"speaker":"[aaron_straker]","startTime":1616.04,"endTime":1619.24,"body":"planned like three sets on the pendulum and I'm almos like No, there's no way"},{"speaker":"[aaron_straker]","startTime":1619.4,"endTime":1622.76,"body":"in hell like after two sets I could go home and have an incredibly"},{"speaker":"[aaron_straker]","startTime":1623.0,"endTime":1624.04,"body":"productive. uh,"},{"speaker":"[bryan_boorstein]","startTime":1624.52,"endTime":1625.52,"body":"right, right,"},{"speaker":"[aaron_straker]","startTime":1624.68,"endTime":1629.48,"body":"Kd's secesion that there's no way in hell I'm doing a third set. Uh, so I, I"},{"speaker":"[aaron_straker]","startTime":1629.48,"endTime":1633.4,"body":"think it's it's really that introductory period I really really love Because"},{"speaker":"[aaron_straker]","startTime":1634.2,"endTime":1638.84,"body":"it. It's just you want to see how you respond to it right first, and then you"},{"speaker":"[aaron_straker]","startTime":1638.84,"endTime":1644.44,"body":"can decide like what volume you may need and you can always add more right if"},{"speaker":"[aaron_straker]","startTime":1644.52,"endTime":1648.28,"body":"you adapt to that really quickly and you find that you're not getting the"},{"speaker":"[aaron_straker]","startTime":1648.36,"endTime":1652.28,"body":"stimulus you want, But you don't want to like overcommit in the beginning,"},{"speaker":"[aaron_straker]","startTime":1652.44,"endTime":1657.16,"body":"and then you're already like your fatigue is accelerating faster"},{"speaker":"[bryan_boorstein]","startTime":1656.84,"endTime":1657.84,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":1657.48,"endTime":1661.72,"body":"than your potential rate of adaptation, which you don't want to end up upside"},{"speaker":"[bryan_boorstein]","startTime":1660.98,"endTime":1664.18,"body":"Yeah, I will say, the the people sor sorry I didn'"},{"speaker":"[aaron_straker]","startTime":1661.7,"endTime":1662.7,"body":"down in."},{"speaker":"[bryan_boorstein]","startTime":1664.74,"endTime":1667.7,"body":"cut you off. The timing iss kind of weird with her. Okay, Um,"},{"speaker":"[aaron_straker]","startTime":1664.76,"endTime":1666.76,"body":"I was done. Oh, yeah, I was done."},{"speaker":"[bryan_boorstein]","startTime":1668.9,"endTime":1672.34,"body":"the one point that the people have that give shit about like you know, or,"},{"speaker":"[bryan_boorstein]","startTime":1672.58,"endTime":1677.22,"body":"or very, um, strong proponents of you know four r i r, even on isolations"},{"speaker":"[bryan_boorstein]","startTime":1677.7,"endTime":1680.5,"body":"is that at least then you head your bet to the other side and at least you"},{"speaker":"[bryan_boorstein]","startTime":1680.58,"endTime":1684.02,"body":"know you're not going too hard and stunting your potential progress going"},{"speaker":"[bryan_boorstein]","startTime":1684.26,"endTime":1687.86,"body":"forward. Um. so I mean that might be like supernit, picky and stuff, and"},{"speaker":"[bryan_boorstein]","startTime":1687.94,"endTime":1691.78,"body":"it's definitely more of a risk on on like bigger compound movements. Um, so"},{"speaker":"[bryan_boorstein]","startTime":1691.86,"endTime":1695.14,"body":"I would much rather see you air on the side of it being a little bit too"},{"speaker":"[bryan_boorstein]","startTime":1695.22,"endTime":1698.98,"body":"easy on something like uh, a pendulum or a hackwat or like press? whatever,"},{"speaker":"[bryan_boorstein]","startTime":1699.72,"endTime":1700.72,"body":"Um."},{"speaker":"[bryan_boorstein]","startTime":1702.26,"endTime":1706.98,"body":"But I mean, as long as you are are shy of technical fatigue, and you do"},{"speaker":"[bryan_boorstein]","startTime":1707.06,"endTime":1710.02,"body":"have room to progress week to week from there, I think he did find. And"},{"speaker":"[bryan_boorstein]","startTime":1710.1,"endTime":1713.7,"body":"then another thing you said is that, Um, you like to use that introduction"},{"speaker":"[bryan_boorstein]","startTime":1713.86,"endTime":1716.98,"body":"week as kind of a way to find tune things, And that's a really good point,"},{"speaker":"[bryan_boorstein]","startTime":1717.22,"endTime":1721.22,"body":"because I feel like every time I do one of these introduction weeks, and I,"},{"speaker":"[bryan_boorstein]","startTime":1721.38,"endTime":1725.06,"body":"you know, change the stimulus or change movements, Et cetera, Um, I do find"},{"speaker":"[bryan_boorstein]","startTime":1725.38,"endTime":1728.5,"body":"myself kind of shifting things from what my plan was throughout that intro"},{"speaker":"[bryan_boorstein]","startTime":1728.74,"endTime":1731.46,"body":"week, so I'll be like, Ooh, I program this many sets, but I think this"},{"speaker":"[bryan_boorstein]","startTime":1731.62,"endTime":1734.66,"body":"money is fine or like I chose this rap range, but I. Think I'd rather use"},{"speaker":"[bryan_boorstein]","startTime":1734.82,"endTime":1738.26,"body":"this Rep range, or uh, I paired these two movements together. I think I'd"},{"speaker":"[bryan_boorstein]","startTime":1738.34,"endTime":1741.3,"body":"rather pair these two and then keep these two together. So there's just"},{"speaker":"[bryan_boorstein]","startTime":1741.38,"endTime":1744.58,"body":"little like logistical things that that inchro week is really good for."},{"speaker":"[bryan_boorstein]","startTime":1744.82,"endTime":1747.46,"body":"Because once you get into work weeks you don't want to be messing with"},{"speaker":"[bryan_boorstein]","startTime":1747.46,"endTime":1750.98,"body":"stuff 'cause you don't want to mess with your diagnostics. Um, so intra"},{"speaker":"[bryan_boorstein]","startTime":1751.14,"endTime":1753.62,"body":"week is a really good. A good. a good thing to do there,"},{"speaker":"[aaron_straker]","startTime":1753.66,"endTime":1754.66,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":1754.18,"endTime":1757.7,"body":"Um, and then one other thing you have any thoughts on that. No"},{"speaker":"[aaron_straker]","startTime":1756.84,"endTime":1760.04,"body":"I was just going to say like there', there's theory in what looks good on"},{"speaker":"[aaron_straker]","startTime":1760.12,"endTime":1762.68,"body":"paper. And then there's like your application, and when you're in the"},{"speaker":"[bryan_boorstein]","startTime":1762.88,"endTime":1763.88,"body":"practicality. yeah,"},{"speaker":"[aaron_straker]","startTime":1763.24,"endTime":1767.32,"body":"practicality when your balls deep in it here like Okay, good on paper is not"},{"speaker":"[aaron_straker]","startTime":1767.32,"endTime":1769.32,"body":"good for right now. Let's"},{"speaker":"[bryan_boorstein]","startTime":1769.36,"endTime":1770.36,"body":"y. Yep,"},{"speaker":"[aaron_straker]","startTime":1769.66,"endTime":1770.66,"body":"make some adjustments."},{"speaker":"[bryan_boorstein]","startTime":1771.62,"endTime":1775.86,"body":"yeah, and then, uh, one other kind of type of delo that I think is is worth"},{"speaker":"[bryan_boorstein]","startTime":1775.88,"endTime":1776.88,"body":"mentioning."},{"speaker":"[bryan_boorstein]","startTime":1777.62,"endTime":1782.1,"body":"Um, and Eric Helmes talked about it on on our podcast as well. is. Uh. he"},{"speaker":"[bryan_boorstein]","startTime":1782.26,"endTime":1786.34,"body":"actually likes to to max out. He makes it an Am rarap week. So if he was in"},{"speaker":"[bryan_boorstein]","startTime":1786.42,"endTime":1792.02,"body":"the week before Deload, doing you know, four or five sets of bench press at"},{"speaker":"[bryan_boorstein]","startTime":1792.26,"endTime":1795.78,"body":"one r, i r, or something along those lines, Um, what he would do in his"},{"speaker":"[bryan_boorstein]","startTime":1795.86,"endTime":1799.46,"body":"deal old week is, he would just go to one set from four or five. But he"},{"speaker":"[bryan_boorstein]","startTime":1799.54,"endTime":1802.74,"body":"would take that set to the house and basically test himself and go to"},{"speaker":"[bryan_boorstein]","startTime":1802.82,"endTime":1806.66,"body":"failure. But because he's doing one set instead of four or five sets or"},{"speaker":"[bryan_boorstein]","startTime":1806.74,"endTime":1811.86,"body":"whatever, that's significantly uh, lower fatigue under the curve. So for"},{"speaker":"[bryan_boorstein]","startTime":1812.02,"endTime":1815.78,"body":"him that keeps him excited to do le deload weeks, he's like, Oh, snap. it's"},{"speaker":"[bryan_boorstein]","startTime":1815.86,"endTime":1819.62,"body":"my duald week. Like I don't have that that mental psychosis of the way is"},{"speaker":"[bryan_boorstein]","startTime":1819.86,"endTime":1822.58,"body":"supposed to feel light, Because you're actually going in with the opposite"},{"speaker":"[bryan_boorstein]","startTime":1822.74,"endTime":1826.9,"body":"mindset of like Yo. I'm about to go ham on this bench press right now. Um."},{"speaker":"[bryan_boorstein]","startTime":1827.06,"endTime":1830.26,"body":"But then you just do one set and then you know you're done and you move ont"},{"speaker":"[bryan_boorstein]","startTime":1830.34,"endTime":1833.38,"body":"to your next movement and kind of do the same thing, so significantly lower"},{"speaker":"[bryan_boorstein]","startTime":1833.54,"endTime":1835.62,"body":"volume approach. But it works because"},{"speaker":"[bryan_boorstein]","startTime":1837.38,"endTime":1842.74,"body":"Uh, the volume is the primary driver of fatigue cost. So Um, so that's"},{"speaker":"[bryan_boorstein]","startTime":1842.9,"endTime":1846.98,"body":"certainly one option. And then I kind of took a similar idea, and in the"},{"speaker":"[bryan_boorstein]","startTime":1847.14,"endTime":1851.3,"body":"most recent Paragon cycle we're doing a metabolic phase where we just"},{"speaker":"[bryan_boorstein]","startTime":1851.46,"endTime":1853.86,"body":"transition from a strength phase to a metabolic"},{"speaker":"[aaron_straker]","startTime":1853.58,"endTime":1854.58,"body":"I've heard"},{"speaker":"[bryan_boorstein]","startTime":1854.02,"endTime":1858.58,"body":"phase And so one of the things we're doing is Uh, the I. R, M method from"},{"speaker":"[bryan_boorstein]","startTime":1858.74,"endTime":1862.58,"body":"N, one on on, Uh, the leg extension and a few other movements. But"},{"speaker":"[bryan_boorstein]","startTime":1862.66,"endTime":1866.34,"body":"basically what you do is you take your fifteen ret max, and then you do"},{"speaker":"[bryan_boorstein]","startTime":1866.5,"endTime":1870.74,"body":"between six and eight sets of eight reps. With that fifteen ret max. you"},{"speaker":"[bryan_boorstein]","startTime":1870.82,"endTime":1874.18,"body":"only rest thirty or forty five seconds between sets. So by the time you get"},{"speaker":"[bryan_boorstein]","startTime":1874.26,"endTime":1877.86,"body":"to like the six seventh eighth set of that sequence you're you're up"},{"speaker":"[bryan_boorstein]","startTime":1878.1,"endTime":1883.62,"body":"against it right. So for the deload week for the metabolic phase I just bay"},{"speaker":"[bryan_boorstein]","startTime":1884.02,"endTime":1887.22,"body":"was like, Hey leg extensions. you're working up to a fifteen r M. One set."},{"speaker":"[bryan_boorstein]","startTime":1887.38,"endTime":1890.66,"body":"That's it. we're finding our fifteen r M. And then that way when we get to"},{"speaker":"[bryan_boorstein]","startTime":1890.74,"endTime":1894.5,"body":"weak one, we're already like Okay, Now you're going to do six sets of eight"},{"speaker":"[bryan_boorstein]","startTime":1894.66,"endTime":1898.26,"body":"with that fifteen r m that you established the prior week. Whereas if I"},{"speaker":"[bryan_boorstein]","startTime":1898.42,"endTime":1901.94,"body":"just had people going through like this, nonchalant deload of like, let's"},{"speaker":"[bryan_boorstein]","startTime":1902.02,"endTime":1905.06,"body":"just go through the motions and leave seven reps in the tank on our leg"},{"speaker":"[bryan_boorstein]","startTime":1905.22,"endTime":1908.9,"body":"extensions, Well then we get to weak one and now I need to use weak one to"},{"speaker":"[bryan_boorstein]","startTime":1908.9,"endTime":1913.06,"body":"find your fifteen ret maxs. So it was just a much more efficient use of our"},{"speaker":"[bryan_boorstein]","startTime":1913.14,"endTime":1916.74,"body":"time, and we still accomplish the goal of keeping fatigue under the curve"},{"speaker":"[bryan_boorstein]","startTime":1916.84,"endTime":1917.84,"body":"of where we were before."},{"speaker":"[aaron_straker]","startTime":1917.56,"endTime":1919.16,"body":"it very very co. It's a very"},{"speaker":"[aaron_straker]","startTime":1920.28,"endTime":1925.8,"body":"practical implementation of that cliente Immediately find okay like this is"},{"speaker":"[aaron_straker]","startTime":1925.88,"endTime":1929.08,"body":"the purpose of this for next week. Now you know that's very, very cool. I"},{"speaker":"[aaron_straker]","startTime":1929.16,"endTime":1933.48,"body":"have heard a lot from my clients who use Paragon about the metabolic face"},{"speaker":"[aaron_straker]","startTime":1933.72,"endTime":1936.28,"body":"that they have adjusted to multiple people."},{"speaker":"[bryan_boorstein]","startTime":1936.2,"endTime":1937.2,"body":"That's really."},{"speaker":"[aaron_straker]","startTime":1937.08,"endTime":1941.0,"body":"Felt it was important enough to bring up in theircks and it was pretty funny."},{"speaker":"[bryan_boorstein]","startTime":1942.02,"endTime":1945.22,"body":"Yeah, it's been Bruto man, like more and more comments of like you know,"},{"speaker":"[bryan_boorstein]","startTime":1945.3,"endTime":1949.22,"body":"the gift of the baby giraffe trying to walk like just that, Think its"},{"speaker":"[bryan_boorstein]","startTime":1949.14,"endTime":1950.66,"body":"posted over and over again."},{"speaker":"[aaron_straker]","startTime":1950.22,"endTime":1951.22,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":1952.58,"endTime":1953.58,"body":"cool. Anything else?"},{"speaker":"[bryan_boorstein]","startTime":1953.54,"endTime":1956.42,"body":"So yeah, what I'm really curious about is, Um,"},{"speaker":"[bryan_boorstein]","startTime":1957.54,"endTime":1962.42,"body":"obviously the nutrition side of it, but like how might the nutrition differ"},{"speaker":"[bryan_boorstein]","startTime":1962.74,"endTime":1967.06,"body":"not just based on phase of whether you're in fat loss or surplus, but based"},{"speaker":"[bryan_boorstein]","startTime":1967.14,"endTime":1970.34,"body":"on like the type of deload that you're doing right. So if you're taking"},{"speaker":"[bryan_boorstein]","startTime":1970.5,"endTime":1974.02,"body":"like just a week off, or you're doing a frequency Dload, where the stimulus"},{"speaker":"[bryan_boorstein]","startTime":1974.18,"endTime":1979.46,"body":"doesn't change at all, versus pulling all the way back versus doing an"},{"speaker":"[bryan_boorstein]","startTime":1979.54,"endTime":1982.5,"body":"intro week, kind of like these different models. And if you think that"},{"speaker":"[bryan_boorstein]","startTime":1982.66,"endTime":1986.18,"body":"there' any reason that you would even want to worry about the nutrition"},{"speaker":"[bryan_boorstein]","startTime":1986.42,"endTime":1989.06,"body":"during that, or if it's just kind of like, Hey, stay the course of your"},{"speaker":"[bryan_boorstein]","startTime":1989.08,"endTime":1990.08,"body":"goal type thing,"},{"speaker":"[aaron_straker]","startTime":1990.04,"endTime":1995.08,"body":"That's the way I I wanted to. uh, I look at it and I wrote it out and think"},{"speaker":"[aaron_straker]","startTime":1995.24,"endTime":2001.16,"body":"it's most practical to talk about Because there could be some. I'm sure I"},{"speaker":"[aaron_straker]","startTime":2001.16,"endTime":2004.92,"body":"don't want say there could be there Should be. Let's say that some variance"},{"speaker":"[aaron_straker]","startTime":2005.08,"endTime":2009.0,"body":"between you're doing like a frequency D a deload versus a you know intensity"},{"speaker":"[aaron_straker]","startTime":2009.32,"endTime":2014.28,"body":"sort of thing. However, I think it's secondary towards two your like"},{"speaker":"[aaron_straker]","startTime":2014.52,"endTime":2018.52,"body":"periodization goal that you that you're currently, and I think that is what."},{"speaker":"[aaron_straker]","startTime":2018.76,"endTime":2022.2,"body":"what would make the most amount of sense. So how I have it broken out as in"},{"speaker":"[aaron_straker]","startTime":2022.68,"endTime":2027.8,"body":"uh, maintenance, fat loss periodization and then a surplus or gain. I didn't."},{"speaker":"[aaron_straker]","startTime":2027.96,"endTime":2032.92,"body":"I purposely didn't include recovery dieting and reverse diting pizations"},{"speaker":"[aaron_straker]","startTime":2033.0,"endTime":2037.16,"body":"because generally these we have a like an increasing youre you're"},{"speaker":"[aaron_straker]","startTime":2037.32,"endTime":2041.24,"body":"transitioning out of like a low energy availability state into an increased"},{"speaker":"[aaron_straker]","startTime":2041.32,"endTime":2042.6,"body":"energy availability state."},{"speaker":"[bryan_boorstein]","startTime":2042.28,"endTime":2043.28,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":2042.76,"endTime":2046.52,"body":"Fatigue is generally decreasing because we're ending dieting in your runways"},{"speaker":"[aaron_straker]","startTime":2046.6,"endTime":2049.96,"body":"just longer. There. Because of all these other, I don't want to say more"},{"speaker":"[aaron_straker]","startTime":2050.2,"endTime":2053.48,"body":"impact full, but you have these other large moving pieces that are like"},{"speaker":"[aaron_straker]","startTime":2053.6400000000003,"endTime":2057.56,"body":"adding fuel to your recover your proverbial, you know, recovery, fire type"},{"speaker":"[aaron_straker]","startTime":2057.7799999999997,"endTime":2058.7799999999997,"body":"thing. Does that make sense"},{"speaker":"[bryan_boorstein]","startTime":2059.06,"endTime":2060.1800000000003,"body":"yp, Yep, yep,"},{"speaker":"[aaron_straker]","startTime":2060.2799999999997,"endTime":2065.4,"body":"cool? So with maintenance I recommend keeping calories the same Um. Whether"},{"speaker":"[aaron_straker]","startTime":2065.48,"endTime":2069.4,"body":"you went wither, you're doing any of the The The Deloads specifically because"},{"speaker":"[aaron_straker]","startTime":2069.7200000000003,"endTime":2073.88,"body":"the at a surface level, the point of maintenance is staying the same right."},{"speaker":"[aaron_straker]","startTime":2074.2,"endTime":2079.4,"body":"So we want to reduce Um. external variables that were adding into it because"},{"speaker":"[aaron_straker]","startTime":2079.56,"endTime":2082.92,"body":"we know that there is some degree of auto regulation that takes place at"},{"speaker":"[aaron_straker]","startTime":2083.08,"endTime":2086.84,"body":"maintenance. anyway. there might be a couple of days We are a little bit over"},{"speaker":"[aaron_straker]","startTime":2086.92,"endTime":2090.28,"body":"your calories dazery, or a little butt under same thing. Let's say we're"},{"speaker":"[aaron_straker]","startTime":2090.44,"endTime":2095.24,"body":"doing like a. Um. a volume. deload. Maybe be instead of four hundred calories"},{"speaker":"[aaron_straker]","startTime":2095.48,"endTime":2099.32,"body":"per workout. you're burning three hundred. you know. Over those. Let's say"},{"speaker":"[aaron_straker]","startTime":2099.4,"endTime":2103.8,"body":"you're training four times per week. four hundred calorie minus under an"},{"speaker":"[aaron_straker]","startTime":2104.04,"endTime":2108.52,"body":"entire week. It's it's negligent. We're talking tenths of a pound. Maybe so."},{"speaker":"[aaron_straker]","startTime":2108.76,"endTime":2112.12,"body":"In Terms of that, that auto regulation is going to keep you the same and it"},{"speaker":"[aaron_straker]","startTime":2112.28,"endTime":2116.92,"body":"just helps. Uh, simplify the process right, and generally periods of"},{"speaker":"[aaron_straker]","startTime":2116.7,"endTime":2117.7,"body":"maintenance."},{"speaker":"[aaron_straker]","startTime":2119.08,"endTime":2120.52,"body":"they are much less"},{"speaker":"[aaron_straker]","startTime":2121.96,"endTime":2127.32,"body":"often used because people actually want to stay the same. It's basically like"},{"speaker":"[aaron_straker]","startTime":2127.4,"endTime":2132.6,"body":"giving your body time away from a calorie deficit. Usually, or you're in like"},{"speaker":"[aaron_straker]","startTime":2132.68,"endTime":2135.8,"body":"a primeer phase or something like that going into the next one"},{"speaker":"[aaron_straker]","startTime":2137.32,"endTime":2142.04,"body":"in a fat lost phase. so I broke this out into kind of two separate parts. The"},{"speaker":"[aaron_straker]","startTime":2142.2,"endTime":2148.04,"body":"first is if you have been seeing consistent progress in this fat loss phase"},{"speaker":"[aaron_straker]","startTime":2148.12,"endTime":2151.72,"body":"because there people you can be in fat loss and okay, I've been dieting for"},{"speaker":"[aaron_straker]","startTime":2151.8,"endTime":2155.88,"body":"five weeks. I'm down like two pounds. I wouldn't really say could call that"},{"speaker":"[aaron_straker]","startTime":2155.96,"endTime":2160.76,"body":"like a consistent progress. Um. so I would actually recommend if you are,"},{"speaker":"[aaron_straker]","startTime":2160.92,"endTime":2165.72,"body":"have been dieting for at least like four, six, eight weeks and you have been"},{"speaker":"[aaron_straker]","startTime":2165.8,"endTime":2169.4,"body":"seeing like consistent progress. I' would recommend bringing calories up to"},{"speaker":"[aaron_straker]","startTime":2169.48,"endTime":2174.36,"body":"what would be an estimated maintenance based off this new lower body weight"},{"speaker":"[aaron_straker]","startTime":2174.68,"endTime":2177.88,"body":"for that period, and we will kind of use it as a brief, like Um,"},{"speaker":"[aaron_straker]","startTime":2178.92,"endTime":2181.32,"body":"Rec, kind of like a diet break face,"},{"speaker":"[bryan_boorstein]","startTime":2181.52,"endTime":2182.52,"body":"hey,"},{"speaker":"[aaron_straker]","startTime":2181.96,"endTime":2186.44,"body":"Um. It's kind of like a pseudo recovery fatigue period that we wrap up in"},{"speaker":"[aaron_straker]","startTime":2186.46,"endTime":2187.46,"body":"terms of reducing"},{"speaker":"[aaron_straker]","startTime":2188.84,"endTime":2193.64,"body":"what I'm looking for reducing volumete, and increasing increasing decreasing"},{"speaker":"[aaron_straker]","startTime":2193.8,"endTime":2197.16,"body":"fatigue, and then also increasing your recovery capacity from a diet"},{"speaker":"[aaron_straker]","startTime":2197.4,"endTime":2202.6,"body":"standpoint to then prolong the amount of Um you can potentially have before"},{"speaker":"[aaron_straker]","startTime":2202.34,"endTime":2203.34,"body":"your next."},{"speaker":"[aaron_straker]","startTime":2206.2,"endTime":2208.84,"body":"What? looking for de load? there you go"},{"speaker":"[aaron_straker]","startTime":2210.44,"endTime":2214.52,"body":"and then if you on the other side of that, if you haven't been seeing a"},{"speaker":"[aaron_straker]","startTime":2214.6,"endTime":2219.16,"body":"consistent progress, I would suggest keeping your calories lower and maybe"},{"speaker":"[aaron_straker]","startTime":2219.56,"endTime":2223.96,"body":"tightening things up a little bit. Maybe be reducing your frequency of free"},{"speaker":"[aaron_straker]","startTime":2224.12,"endTime":2230.68,"body":"meals or really hammering sleep or stress management and reducing stress in"},{"speaker":"[aaron_straker]","startTime":2230.76,"endTime":2235.72,"body":"other capacities. That could be why you are not see the rate of progress you"},{"speaker":"[aaron_straker]","startTime":2235.8,"endTime":2241.48,"body":"want to be on your calorie deficit, So that's the the two um aspects there."},{"speaker":"[aaron_straker]","startTime":2241.56,"endTime":2242.6,"body":"Yeah, Bri got"},{"speaker":"[bryan_boorstein]","startTime":2243.86,"endTime":2247.7,"body":"so I want to throw out an idea that I've heard being talked about a lot"},{"speaker":"[bryan_boorstein]","startTime":2248.18,"endTime":2253.06,"body":"regarding nutrition and Deloades, and I think the common sentiment is kind"},{"speaker":"[bryan_boorstein]","startTime":2253.14,"endTime":2256.18,"body":"of like what you said if you're in a fat, Los, phase is kind of bringing"},{"speaker":"[bryan_boorstein]","startTime":2256.26,"endTime":2259.94,"body":"those calories back up to maintenance so you can really get that recovery"},{"speaker":"[bryan_boorstein]","startTime":2260.1,"endTime":2262.82,"body":"going and. Prioritize that and kind of come back Youresh."},{"speaker":"[bryan_boorstein]","startTime":2263.86,"endTime":2264.98,"body":"But in theory,"},{"speaker":"[bryan_boorstein]","startTime":2266.74,"endTime":2270.98,"body":"if you know that the week before your deload is your hardest week, you know"},{"speaker":"[bryan_boorstein]","startTime":2271.06,"endTime":2274.1,"body":"that you're pushing as hard as you can. your volume potentially is at its"},{"speaker":"[bryan_boorstein]","startTime":2273.88,"endTime":2274.88,"body":"highest."},{"speaker":"[bryan_boorstein]","startTime":2276.66,"endTime":2280.42,"body":"What about the idea that you bring your calories back up to maintenance"},{"speaker":"[bryan_boorstein]","startTime":2280.56,"endTime":2281.56,"body":"that week"},{"speaker":"[bryan_boorstein]","startTime":2282.42,"endTime":2288.34,"body":"to facilitate muscle growthrophy? Give your body the nutrients that it"},{"speaker":"[bryan_boorstein]","startTime":2288.42,"endTime":2291.86,"body":"needs to get through this super tough period of training and then when you"},{"speaker":"[bryan_boorstein]","startTime":2291.94,"endTime":2295.7,"body":"go into the Deload week where either efforts are lower, or you're just"},{"speaker":"[bryan_boorstein]","startTime":2295.86,"endTime":2300.34,"body":"straight up off the gym, you can kind of go back into that fat lost ph and"},{"speaker":"[bryan_boorstein]","startTime":2300.42,"endTime":2304.1,"body":"give yourself something to focus on, maybe mentally during a period of time"},{"speaker":"[bryan_boorstein]","startTime":2304.26,"endTime":2307.22,"body":"where you're not at the gym, kind of working toward that goal that way,"},{"speaker":"[aaron_straker]","startTime":2309.16,"endTime":2315.08,"body":"my only in in theory. I think that's It's a fantastic theory. Th. it requires"},{"speaker":"[aaron_straker]","startTime":2315.56,"endTime":2319.24,"body":"you to commit to your De load prior. because"},{"speaker":"[bryan_boorstein]","startTime":2319.64,"endTime":2320.64,"body":"Hm,"},{"speaker":"[aaron_straker]","startTime":2320.2,"endTime":2324.92,"body":"let's think like Okay. it's Monday and I'm like I've that that. like, let's"},{"speaker":"[aaron_straker]","startTime":2325.0,"endTime":2329.0,"body":"say it's Monday right and I've been planning a deload for the next week,"},{"speaker":"[aaron_straker]","startTime":2329.24,"endTime":2333.96,"body":"right to the like, seven days in the future from right now, So I'm going to"},{"speaker":"[aaron_straker]","startTime":2334.12,"endTime":2338.04,"body":"increase my calories through this increased calories. Maybe I sleep a little"},{"speaker":"[aaron_straker]","startTime":2338.04,"endTime":2341.24,"body":"bit better. Obviously my recovery is a little bit better. I can fuel my"},{"speaker":"[aaron_straker]","startTime":2341.24,"endTime":2344.44,"body":"training sessions a little bit better. I go through that week, and like man,"},{"speaker":"[aaron_straker]","startTime":2344.6,"endTime":2345.96,"body":"I feel great. Maybe I don't"},{"speaker":"[bryan_boorstein]","startTime":2346.02,"endTime":2347.94,"body":"I don't. Need to deal it anymore? Yeah,"},{"speaker":"[aaron_straker]","startTime":2346.12,"endTime":2351.0,"body":"need a deload exactly, so it's a slippery slope. because then you might be"},{"speaker":"[aaron_straker]","startTime":2351.16,"endTime":2354.52,"body":"like. What's there's? a. There's a term for that like it's like. Oh, this,"},{"speaker":"[aaron_straker]","startTime":2354.76,"endTime":2357.64,"body":"like just a little bit more, just a little bit more, just a little bit more."},{"speaker":"[aaron_straker]","startTime":2357.72,"endTime":2360.44,"body":"And then before you know it, you're like in the hole trying to chase that"},{"speaker":"[aaron_straker]","startTime":2360.6,"endTime":2363.32,"body":"feeling from like three weeks ago, so that would be like my only"},{"speaker":"[bryan_boorstein]","startTime":2362.92,"endTime":2363.92,"body":"right."},{"speaker":"[aaron_straker]","startTime":2363.48,"endTime":2367.0,"body":"rebuttal to that. But if you are someone who like plans right, and you know"},{"speaker":"[aaron_straker]","startTime":2367.08,"endTime":2371.08,"body":"like Hey, it's weak eight. I am deloading. I think that could be an"},{"speaker":"[aaron_straker]","startTime":2372.2,"endTime":2374.6,"body":"A. A, a reasonable approach, as long as"},{"speaker":"[aaron_straker]","startTime":2374.68,"endTime":2376.28,"body":"you can can stick to it."},{"speaker":"[bryan_boorstein]","startTime":2374.74,"endTime":2375.78,"body":"Yeah, that's kind of how."},{"speaker":"[bryan_boorstein]","startTime":2377.38,"endTime":2380.82,"body":"Yeah, that's kind of how I like. because mentally and psychologically like"},{"speaker":"[bryan_boorstein]","startTime":2380.98,"endTime":2384.18,"body":"knowing myself. I kind of can tell like Okay. I have like one more week in"},{"speaker":"[bryan_boorstein]","startTime":2384.34,"endTime":2388.82,"body":"me and then I'm probably going to you know, Go to de. I to need a deload or"},{"speaker":"[bryan_boorstein]","startTime":2388.9,"endTime":2393.3,"body":"frequency or whatever it is. Um, so that's generally what I do in a fat"},{"speaker":"[bryan_boorstein]","startTime":2393.38,"endTime":2396.5,"body":"lost face is during the hardest week of training, I will increase calories"},{"speaker":"[bryan_boorstein]","startTime":2396.66,"endTime":2399.38,"body":"a little bit, and then you know the reason I said mentally or"},{"speaker":"[bryan_boorstein]","startTime":2399.38,"endTime":2402.74,"body":"psychologically during the delo, to give you something to focus on, Because"},{"speaker":"[bryan_boorstein]","startTime":2403.14,"endTime":2404.74,"body":"when I am out of the gym,"},{"speaker":"[bryan_boorstein]","startTime":2406.58,"endTime":2413.94,"body":"I tend to also not be as reliable with my nutrition. Um, and it's also like"},{"speaker":"[bryan_boorstein]","startTime":2414.1,"endTime":2417.3,"body":"two hours of the day. where, or an hour and a half or whatever it is where"},{"speaker":"[bryan_boorstein]","startTime":2417.46,"endTime":2421.46,"body":"I'm not working out, so I'm sitting there potentially thinking about food,"},{"speaker":"[bryan_boorstein]","startTime":2421.62,"endTime":2427.86,"body":"and like other ways to to to to mess my progress up. So so giving me that"},{"speaker":"[bryan_boorstein]","startTime":2428.02,"endTime":2432.1,"body":"de load week to be like, Hey, this is you just increase calories last week,"},{"speaker":"[bryan_boorstein]","startTime":2432.26,"endTime":2435.7,"body":"so you have to. If you want to hit your goal like you have to be focused"},{"speaker":"[bryan_boorstein]","startTime":2435.78,"endTime":2438.42,"body":"during this period of time, it kind of gives me something else to focus on."},{"speaker":"[bryan_boorstein]","startTime":2438.42,"endTime":2442.58,"body":"I become a little more focused on food prep. Um, I go for more walks like."},{"speaker":"[bryan_boorstein]","startTime":2442.66,"endTime":2446.18,"body":"I kind of have this goal to to work towards when I'm not in the gym,"},{"speaker":"[bryan_boorstein]","startTime":2446.42,"endTime":2449.7,"body":"working towards the goal type thing. So, so that could be a me thing, but"},{"speaker":"[bryan_boorstein]","startTime":2449.78,"endTime":2453.46,"body":"I've also heard a number of people on the internet kind of theorizeed about"},{"speaker":"[bryan_boorstein]","startTime":2453.62,"endTime":2457.62,"body":"this idea is potentially being more beneficial. Um, and I know I've heard"},{"speaker":"[bryan_boorstein]","startTime":2457.78,"endTime":2460.1,"body":"varying opinions on it. So I was curious on your thoughts"},{"speaker":"[aaron_straker]","startTime":2459.8,"endTime":2464.28,"body":"Yeah, and kind of like the the entire discussion we're having it's there's"},{"speaker":"[aaron_straker]","startTime":2464.44,"endTime":2469.0,"body":"no, like hard and fast Rule Like this is how you deload. It's more like"},{"speaker":"[aaron_straker]","startTime":2469.16,"endTime":2475.32,"body":"guidelines. and these are frameworks you can use to. I mean the entire goals"},{"speaker":"[aaron_straker]","startTime":2475.96,"endTime":2479.64,"body":"to is to to reduce fatigue. Right So there, there are definitely a bunch of"},{"speaker":"[aaron_straker]","startTime":2479.72,"endTime":2482.36,"body":"different approaches that. I think some of them are just cool to explore and"},{"speaker":"[aaron_straker]","startTime":2482.44,"endTime":2487.0,"body":"find out like which ones will work for you personally, knowing myself in my"},{"speaker":"[aaron_straker]","startTime":2487.96,"endTime":2492.68,"body":"like tendencies, I would be that person that like chases that last week like."},{"speaker":"[aaron_straker]","startTime":2492.76,"endTime":2495.8,"body":"Oh, I don't need a deal Now like this this week was great. Maybe I, you know,"},{"speaker":"[aaron_straker]","startTime":2495.88,"endTime":2498.44,"body":"and then it would turn into like four weeks of that and I'm like I feel"},{"speaker":"[aaron_straker]","startTime":2498.52,"endTime":2500.76,"body":"terrible. Like why I just take that deload."},{"speaker":"[bryan_boorstein]","startTime":2500.18,"endTime":2504.1,"body":"right. Well, so I think you would have to lower your calories again right?"},{"speaker":"[bryan_boorstein]","startTime":2504.26,"endTime":2507.38,"body":"So like, even if you're feeling like Superman coming out of that peak week,"},{"speaker":"[bryan_boorstein]","startTime":2508.02,"endTime":2511.46,"body":"then it's like Okay. Well, you're probably not going to get multiple weeks"},{"speaker":"[bryan_boorstein]","startTime":2511.54,"endTime":2514.9,"body":"of that in a row because you ultimately have to drop those calories back"},{"speaker":"[bryan_boorstein]","startTime":2514.98,"endTime":2518.1,"body":"down to continue working toward your fat law, Like I could see if that was"},{"speaker":"[bryan_boorstein]","startTime":2518.18,"endTime":2521.3,"body":"maybe the end of a fat loss phase. And then you're like reverse diting and"},{"speaker":"[bryan_boorstein]","startTime":2521.38,"endTime":2524.42,"body":"ramping calories up where that could become a slippery slope. And you're"},{"speaker":"[bryan_boorstein]","startTime":2524.5,"endTime":2526.82,"body":"like suddenly at eleven weeks, and you're like I still don't need the"},{"speaker":"[bryan_boorstein]","startTime":2526.82,"endTime":2527.94,"body":"deload type thing. But"},{"speaker":"[aaron_straker]","startTime":2527.7,"endTime":2528.7,"body":"I don't know."},{"speaker":"[bryan_boorstein]","startTime":2528.02,"endTime":2529.3,"body":"if you're like jumping right,"},{"speaker":"[aaron_straker]","startTime":2529.64,"endTime":2530.84,"body":"I don't know that. Yeah,"},{"speaker":"[bryan_boorstein]","startTime":2530.02,"endTime":2533.78,"body":"if you're jumping right back into fat loss, your body should be like Hey,"},{"speaker":"[bryan_boorstein]","startTime":2534.02,"endTime":2536.42,"body":"like I don't feel great. I need some time. you know,"},{"speaker":"[aaron_straker]","startTime":2536.28,"endTime":2541.64,"body":"exactly. yeah. Yep, um, the last one to talk about is then, uh, gaining"},{"speaker":"[aaron_straker]","startTime":2541.88,"endTime":2547.56,"body":"periods or surplus. So what I put here is everything depends on your rate of"},{"speaker":"[aaron_straker]","startTime":2547.72,"endTime":2552.52,"body":"gain. So, if you are within your anticipated rate of gain and I pulled some"},{"speaker":"[aaron_straker]","startTime":2552.76,"endTime":2556.44,"body":"um, approximate intermediate and advanced numbers, so that would be"},{"speaker":"[aaron_straker]","startTime":2556.76,"endTime":2560.76,"body":"approximately if you are in an intermediate, one to like one and a half per"},{"speaker":"[aaron_straker]","startTime":2560.84,"endTime":2565.96,"body":"cent of your total body mass per month, and then for an advanced, about"},{"speaker":"[aaron_straker]","startTime":2566.36,"endTime":2571.72,"body":"approximately half of a per cent of total body mass per month. Uh, running"},{"speaker":"[aaron_straker]","startTime":2571.88,"endTime":2576.84,"body":"those numbers at my current size, I'm I'm advanced. Ah, that would be around"},{"speaker":"[aaron_straker]","startTime":2577.24,"endTime":2581.72,"body":"a little bit under a pound per month, and that is pretty realistic with what"},{"speaker":"[aaron_straker]","startTime":2581.8,"endTime":2583.0,"body":"I shoot for these days."},{"speaker":"[aaron_straker]","startTime":2584.2,"endTime":2589.08,"body":"so if you are within those anticipated rates of gain, I would recommend that"},{"speaker":"[aaron_straker]","startTime":2588.86,"endTime":2589.86,"body":"you"},{"speaker":"[aaron_straker]","startTime":2590.6,"endTime":2595.56,"body":"drop to what would be an estimated maintenance for your deload. Um,"},{"speaker":"[aaron_straker]","startTime":2596.36,"endTime":2601.64,"body":"especially if hunger or appetite isn't going to be there personally. That's a"},{"speaker":"[aaron_straker]","startTime":2601.64,"endTime":2605.64,"body":"big one for me when I am in surplus or gaining phases. I almost look forward"},{"speaker":"[aaron_straker]","startTime":2605.8,"endTime":2610.84,"body":"to those days off just because I'm so sick of eating so much food and my"},{"speaker":"[aaron_straker]","startTime":2611.08,"endTime":2616.04,"body":"appetite drops considerably on rest days, and it would be hard, or you may"},{"speaker":"[aaron_straker]","startTime":2616.2,"endTime":2621.48,"body":"potentially need to reduce your food quality, potentially pushing you outside"},{"speaker":"[aaron_straker]","startTime":2621.72,"endTime":2625.72,"body":"the bounds of that rate of gain, because you're not sending that true. like"},{"speaker":"[aaron_straker]","startTime":2625.96,"endTime":2630.28,"body":"hyperchrophy. You know, adaptation, signaling muscle protein to Thisis signal"},{"speaker":"[aaron_straker]","startTime":2630.44,"endTime":2635.8,"body":"because your training is produced. Um, So that's the first part. if your rate"},{"speaker":"[aaron_straker]","startTime":2635.96,"endTime":2641.0,"body":"of gain is lacking. If you are behind on those rates of gain, Sorry, you got"},{"speaker":"[aaron_straker]","startTime":2640.82,"endTime":2641.82,"body":"to keep eating"},{"speaker":"[aaron_straker]","startTime":2642.84,"endTime":2646.2,"body":"pre straight forward. There. this could be a. This could be a potential"},{"speaker":"[aaron_straker]","startTime":2646.36,"endTime":2648.52,"body":"scenario to help you catch up to"},{"speaker":"[bryan_boorstein]","startTime":2648.12,"endTime":2649.12,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":2648.5,"endTime":2649.5,"body":"that rate of gain."},{"speaker":"[bryan_boorstein]","startTime":2651.46,"endTime":2654.98,"body":"do you yourself or with your clients and all, I guess,"},{"speaker":"[bryan_boorstein]","startTime":2656.02,"endTime":2659.7,"body":"do anything additional, and youalad weeks, like, get more steps in or"},{"speaker":"[bryan_boorstein]","startTime":2659.56,"endTime":2660.56,"body":"anything like that."},{"speaker":"[aaron_straker]","startTime":2660.84,"endTime":2661.96,"body":"It depends on the person."},{"speaker":"[aaron_straker]","startTime":2663.16,"endTime":2670.12,"body":"so there's if someone is like very high stress. And if they're not going to,"},{"speaker":"[aaron_straker]","startTime":2670.2,"endTime":2672.36,"body":"and like they're not going to go the gym, they're just going to work more or"},{"speaker":"[aaron_straker]","startTime":2672.36,"endTime":2675.64,"body":"something like that. I will try and get them getting steps just to help shift"},{"speaker":"[aaron_straker]","startTime":2675.88,"endTime":2677.72,"body":"into that pair of sympathetic nervous system."},{"speaker":"[aaron_straker]","startTime":2678.92,"endTime":2682.52,"body":"If they are someone who generally has like a really high amount of steps, I'm"},{"speaker":"[aaron_straker]","startTime":2682.6,"endTime":2686.36,"body":"just going to try and get them to chill more like watch some Netflix, Maybe"},{"speaker":"[aaron_straker]","startTime":2686.68,"endTime":2691.32,"body":"sleep a little bit extra, like just relax, because we don't like. we just"},{"speaker":"[aaron_straker]","startTime":2691.4,"endTime":2695.4,"body":"don't need the extra activity. It almost kind of defeats the purpose for"},{"speaker":"[aaron_straker]","startTime":2695.48,"endTime":2700.04,"body":"someone who's super superactive, so it really depends uh, upon the person"},{"speaker":"[aaron_straker]","startTime":2700.6,"endTime":2705.16,"body":"personally. I will fall into that like I, I just won't do anything. I won't"},{"speaker":"[aaron_straker]","startTime":2705.32,"endTime":2708.84,"body":"leave the house. I'll just sit in my sweat pants all day long and sit like"},{"speaker":"[aaron_straker]","startTime":2708.92,"endTime":2712.52,"body":"right here at my fucking computer from seven a m until nine p M. and do"},{"speaker":"[aaron_straker]","startTime":2712.6,"endTime":2715.8,"body":"nothing else, so for me I'm like, Yeah, let's just go outside and get out of"},{"speaker":"[aaron_straker]","startTime":2715.8,"endTime":2719.64,"body":"the Goddmn house. You know what I mean? Uh, so it. It really depends on the"},{"speaker":"[aaron_straker]","startTime":2719.64,"endTime":2722.12,"body":"person is how I handle it from a coaching standpoint."},{"speaker":"[bryan_boorstein]","startTime":2723.94,"endTime":2728.26,"body":"Yeah, very interesting. Um, cool. Well, I, uh, I haveve been racking my"},{"speaker":"[bryan_boorstein]","startTime":2728.26,"endTime":2732.34,"body":"brain to see if I had anything else to say and I think we. we slave that"},{"speaker":"[bryan_boorstein]","startTime":2732.2,"endTime":2733.2,"body":"one. pretty well."},{"speaker":"[aaron_straker]","startTime":2732.68,"endTime":2736.36,"body":"I think we slay the deloads pretty good. So a lot of different, uh, very"},{"speaker":"[aaron_straker]","startTime":2736.52,"endTime":2739.96,"body":"realistic and reasonable approaches from both the training standpoint, the"},{"speaker":"[aaron_straker]","startTime":2740.12,"endTime":2743.8,"body":"nutritional standpoint, and then a little bit of just from like a stressed"},{"speaker":"[aaron_straker]","startTime":2743.96,"endTime":2746.28,"body":"standpoint in the type of person you are too"},{"speaker":"[bryan_boorstein]","startTime":2746.44,"endTime":2747.44,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":2746.6,"endTime":2751.0,"body":"approaching that. And I think the ultimate thing is like you can't really go"},{"speaker":"[aaron_straker]","startTime":2751.24,"endTime":2755.48,"body":"wrong as long as you don't skip them, Which is saying a lot, 'cause a lot of"},{"speaker":"[aaron_straker]","startTime":2755.56,"endTime":2759.56,"body":"people skip them myself. Included. I was someone who didn't just, I just"},{"speaker":"[aaron_straker]","startTime":2759.64,"endTime":2762.92,"body":"never did. ' because I thought I needed to do more more and more. Um,"},{"speaker":"[aaron_straker]","startTime":2763.56,"endTime":2767.08,"body":"Conversely, there, kind of what I want to say is uh, eventually I learn that"},{"speaker":"[aaron_straker]","startTime":2767.16,"endTime":2770.52,"body":"it's it's complete opposite right When you, when you scale back and take it"},{"speaker":"[aaron_straker]","startTime":2770.6,"endTime":2775.24,"body":"you' then like leap frog forward, as opposed to just increasingly, uh, uh,"},{"speaker":"[aaron_straker]","startTime":2775.4,"endTime":2778.76,"body":"contracting your diminishing returns as you try and do more and more"},{"speaker":"[bryan_boorstein]","startTime":2779.94,"endTime":2782.82,"body":"Yeah, this might actually be a really good time to reiterate that study"},{"speaker":"[bryan_boorstein]","startTime":2783.06,"endTime":2787.14,"body":"that I've talked about a few times on Herecause, And it's um. It's great"},{"speaker":"[bryan_boorstein]","startTime":2787.3,"endTime":2790.98,"body":"for people that kind of feel hesitant to take time off or worry about"},{"speaker":"[bryan_boorstein]","startTime":2791.06,"endTime":2795.7,"body":"vacations and stuff like that. So man, I wish I knew the author, but um,"},{"speaker":"[bryan_boorstein]","startTime":2795.94,"endTime":2798.98,"body":"basically what they did is they had two groups. One group worked out for"},{"speaker":"[bryan_boorstein]","startTime":2799.22,"endTime":2802.66,"body":"twenty four weeks straight, and then the other group went six weeks on"},{"speaker":"[bryan_boorstein]","startTime":2802.74,"endTime":2805.78,"body":"three weeks off, six weeks on three weeks off, six weeks on."},{"speaker":"[bryan_boorstein]","startTime":2806.98,"endTime":2810.58,"body":"And what they found is at the end of the twenty four weeks that both groups"},{"speaker":"[bryan_boorstein]","startTime":2810.66,"endTime":2814.42,"body":"had the exact same gains and strength muscle mass. Um, and these people"},{"speaker":"[bryan_boorstein]","startTime":2814.58,"endTime":2817.78,"body":"literally took off six weeks out of a T, a twenty four week period and"},{"speaker":"[bryan_boorstein]","startTime":2817.86,"endTime":2822.1,"body":"trained for eighteen weeks. So, um, whether that's because you know you"},{"speaker":"[bryan_boorstein]","startTime":2822.18,"endTime":2825.54,"body":"don't lose much in a short amount of time, or maybe it's that you gained"},{"speaker":"[bryan_boorstein]","startTime":2825.62,"endTime":2829.62,"body":"back whatever you lost really really quickly. Whatever the answer is, it"},{"speaker":"[bryan_boorstein]","startTime":2829.7,"endTime":2832.58,"body":"doesn't really matter because at the end of the day you're going to be"},{"speaker":"[bryan_boorstein]","startTime":2832.66,"endTime":2837.06,"body":"right back where you were And uh, if that deloaded, Maybe maybe that deal"},{"speaker":"[bryan_boorstein]","startTime":2837.38,"endTime":2840.98,"body":"you know, didn't allow you to work forward a little bit a little bit more."},{"speaker":"[bryan_boorstein]","startTime":2841.38,"endTime":2845.06,"body":"But what it did was keep you sustainable, and potentially, as a result of"},{"speaker":"[bryan_boorstein]","startTime":2845.14,"endTime":2847.7,"body":"the study, you didn't actually lose anything. So so mentally it maybe"},{"speaker":"[bryan_boorstein]","startTime":2847.94,"endTime":2852.26,"body":"helped you physically. It maybe helped you and you lived life more. so, um,"},{"speaker":"[bryan_boorstein]","startTime":2852.42,"endTime":2855.86,"body":"so don't be scared of delods. Don't be scared to time off and understand"},{"speaker":"[bryan_boorstein]","startTime":2856.02,"endTime":2859.46,"body":"that it's kind of what you do, the like forty five weeks of the year and"},{"speaker":"[bryan_boorstein]","startTime":2859.54,"endTime":2862.66,"body":"not the fifty two weeks of the year. That that really matter? It's the"},{"speaker":"[bryan_boorstein]","startTime":2862.44,"endTime":2863.44,"body":"consistency."},{"speaker":"[aaron_straker]","startTime":2863.16,"endTime":2868.04,"body":"y, exactly such a fantastic note to end on. So that guy's thank you for"},{"speaker":"[aaron_straker]","startTime":2868.12,"endTime":2870.36,"body":"listening, Brian and I, we'll talk to you next week."}]}