{"version":"1.0.0","segments":[{"speaker":"[Unknown4]","startTime":29.938,"endTime":33.618,"body":"what's up friends happy tuesday welcome back to another episode of eat train"},{"speaker":"[Unknown4]","startTime":33.698,"endTime":37.218,"body":"prosper today is brian and myself and we are going to be discussing the three"},{"speaker":"[Unknown4]","startTime":37.778,"endTime":43.218,"body":"mechanisms of hypertrophy so hyperv ak muscle building is something we obviously"},{"speaker":"[Unknown4]","startTime":43.538,"endTime":48.018,"body":"talk about a lot but there are a couple different facets or mechanisms for which"},{"speaker":"[Unknown4]","startTime":48.098,"endTime":52.578,"body":"you can facilitate it and oftentimes we get maybe pigeon hold in into one"},{"speaker":"[Unknown4]","startTime":52.818,"endTime":57.618,"body":"methodology i know i personally have myself historically and we just wanted to"},{"speaker":"[Unknown4]","startTime":57.618,"endTime":60.978,"body":"talk about having an episode talking about the different you know mechanisms what"},{"speaker":"[Unknown4]","startTime":61.058,"endTime":64.178,"body":"you can learn take away from each and then how you can kind of structure these"},{"speaker":"[Unknown4]","startTime":64.338,"endTime":69.69800000000001,"body":"into your training to completely round out all of the gains that you are trying to"},{"speaker":"[Unknown4]","startTime":69.938,"endTime":72.738,"body":"make before we jump into this brian what's going on with you"},{"speaker":"[Unknown3]","startTime":73.0,"endTime":79.0,"body":"yeah we're uh we've made it to week two in san diego and everything is gliding"},{"speaker":"[Unknown3]","startTime":79.08,"endTime":82.12,"body":"along smoothly our nanny has shown up every day"},{"speaker":"[Unknown3]","startTime":83.4,"endTime":87.4,"body":"we've had time to work out we've had time to have personal time and kind of walk"},{"speaker":"[Unknown3]","startTime":87.64,"endTime":92.92,"body":"along the beach we've had time to do our work and uh so that's been amazing i mean"},{"speaker":"[Unknown3]","startTime":93.08,"endTime":97.72,"body":"just i couldn't have imagined being here without that type of reliability and"},{"speaker":"[Unknown3]","startTime":97.74,"endTime":98.74,"body":"confidence so"},{"speaker":"[Unknown3]","startTime":99.8,"endTime":104.36,"body":"so it's been great it's honestly been super enjoyable the weather shifted so the"},{"speaker":"[Unknown3]","startTime":104.44,"endTime":108.12,"body":"first three or four days we were here we were like fifty five and rainy for most"},{"speaker":"[Unknown3]","startTime":108.2,"endTime":112.52,"body":"of the days are cloudy at least and then uh the last three or four days have been"},{"speaker":"[Unknown3]","startTime":112.76,"endTime":115.72,"body":"more like mid sixties low seventies and sunny"},{"speaker":"[Unknown3]","startTime":117.0,"endTime":120.92,"body":"which is really really nice and like short sleeve weather you know to be outside"},{"speaker":"[Unknown3]","startTime":121.64,"endTime":126.28,"body":"but it's still not warm enough to go in the water and uh and i think bryson is a"},{"speaker":"[Unknown3]","startTime":126.36,"endTime":129.24,"body":"little disappointed about that he loves you know we waiting into the water and"},{"speaker":"[Unknown3]","startTime":129.24,"endTime":134.04000000000002,"body":"then running out and when it gets wet it basically is like a day ruin because then"},{"speaker":"[Unknown3]","startTime":134.12,"endTime":138.04000000000002,"body":"he's cold as soon as he gets out of the water and and everything falls apart from"},{"speaker":"[Unknown3]","startTime":138.12,"endTime":141.48000000000002,"body":"there so um unfortunately we we do have to come back at some time in the summer"},{"speaker":"[Unknown3]","startTime":141.48000000000002,"endTime":145.48000000000002,"body":"and maybe not unfortunately fortunately we will have to come back at some point in"},{"speaker":"[Unknown3]","startTime":145.56,"endTime":149.64,"body":"the summer and let him experience like true san diego beach but um"},{"speaker":"[Unknown3]","startTime":150.76,"endTime":153.0,"body":"that's all been good training's going great uh"},{"speaker":"[Unknown3]","startTime":156.14,"endTime":157.14,"body":"i'm still"},{"speaker":"[Unknown3]","startTime":158.28,"endTime":163.64,"body":"a mentally torn in how i feel about training in a commercial gym where i don't"},{"speaker":"[Unknown3]","startTime":163.64,"endTime":165.8,"body":"have exactly what i want when i want type thing"},{"speaker":"[Unknown3]","startTime":166.92,"endTime":172.28,"body":"but it's less significant of a problem in my brain now than it was five or seven"},{"speaker":"[Unknown3]","startTime":172.52,"endTime":177.72,"body":"days ago so i'm slowly adapting and you know accepting and i've kind of found"},{"speaker":"[Unknown3]","startTime":178.38,"endTime":179.38,"body":"my"},{"speaker":"[Unknown3]","startTime":180.2,"endTime":185.32,"body":"spaces in the gym like okay you know maybe i can't go dual cable lateral rays to"},{"speaker":"[Unknown3]","startTime":185.32,"endTime":187.16,"body":"te barrow because they're in different rooms"},{"speaker":"[Unknown3]","startTime":188.6,"endTime":194.12,"body":"but i can go dual cable lateral rays to cable row so you know it's making that sub"},{"speaker":"[Unknown3]","startTime":194.36,"endTime":198.04,"body":"of like okay a t bar row is meant to be for the rear delt and upper back my elbows"},{"speaker":"[Unknown3]","startTime":198.04,"endTime":201.56,"body":"are traveling out a little bit i can emulate that same movement pattern with a"},{"speaker":"[Unknown3]","startTime":201.56,"endTime":206.52,"body":"cable row and that's right next to my dual cable rays so i can kind of rope off"},{"speaker":"[Unknown3]","startTime":206.68,"endTime":209.48,"body":"this little circuit for myself and do it that way and i found similarly"},{"speaker":"[Unknown3]","startTime":211.08,"endTime":214.92,"body":"in other parts of my training too that there's just certain pieces that i can do"},{"speaker":"[Unknown3]","startTime":215.16,"endTime":218.76,"body":"together exactly as i had them planned and then other ones where i can emulate"},{"speaker":"[Unknown3]","startTime":218.84,"endTime":225.0,"body":"movement patterns and stimulus but the precise exercise selection isn't exactly as"},{"speaker":"[Unknown3]","startTime":225.16,"endTime":227.48,"body":"uh necessarily i would have had it at home so"},{"speaker":"[Unknown3]","startTime":228.76,"endTime":232.04,"body":"these are things that like i said as as time goes on i will become more"},{"speaker":"[Unknown3]","startTime":232.12,"endTime":237.72,"body":"comfortable with had the opportunity yesterday to have laurie christine king and"},{"speaker":"[Unknown3]","startTime":237.88,"endTime":243.64,"body":"our other business associate laura savino down to train with me yesterday so that"},{"speaker":"[Unknown3]","startTime":243.72,"endTime":247.96,"body":"was cool i took them to the gym and uh they got to experience like the rooftop"},{"speaker":"[Unknown3]","startTime":248.12,"endTime":251.08,"body":"like nothing like so clifton outside in the sun type thing so"},{"speaker":"[Unknown4]","startTime":251.758,"endTime":252.758,"body":"very cool"},{"speaker":"[Unknown3]","startTime":252.12,"endTime":257.08000000000004,"body":"yeah it was it was rad and i was in fact able to super set my seated leg curl to"},{"speaker":"[Unknown3]","startTime":257.08000000000004,"endTime":259.88,"body":"my one and a half hip extensions and that was the one super"},{"speaker":"[Unknown4]","startTime":259.51800000000003,"endTime":260.51800000000003,"body":"wow"},{"speaker":"[Unknown3]","startTime":260.03999999999996,"endTime":263.64,"body":"set in my whole program that i was like man if i can't do this like it really"},{"speaker":"[Unknown3]","startTime":263.8,"endTime":265.8,"body":"changes the stimulus that i'm going after"},{"speaker":"[Unknown3]","startTime":267.0,"endTime":271.08000000000004,"body":"because a you can't emulate a hip extension with another hip hinge because it's"},{"speaker":"[Unknown3]","startTime":271.24,"endTime":276.44,"body":"short overloaded versus an r dl which is lengthed and overloaded and then on top"},{"speaker":"[Unknown3]","startTime":276.14,"endTime":277.14,"body":"of that"},{"speaker":"[Unknown3]","startTime":278.6,"endTime":284.28,"body":"i just i wouldn't want to to do rd ls two days in my training i think that that's"},{"speaker":"[Unknown3]","startTime":284.28,"endTime":288.28,"body":"too much at my level so so i'm really happy that i was able to fit that super set"},{"speaker":"[Unknown3]","startTime":288.36,"endTime":291.64,"body":"in and everything else has just kind of been figuring it out as i go but um"},{"speaker":"[Unknown3]","startTime":292.76,"endTime":297.08,"body":"i know you guys are heading out of town tomorrow and so yeah what's going on with"},{"speaker":"[Unknown3]","startTime":297.16,"endTime":298.36,"body":"that what's up with your updates"},{"speaker":"[Unknown4]","startTime":300.818,"endTime":305.858,"body":"really just tomorrow morning five a m four a m we're hitting the road and got an"},{"speaker":"[Unknown4]","startTime":305.938,"endTime":307.698,"body":"eighteen hour drive to oklahoma"},{"speaker":"[Unknown3]","startTime":307.5,"endTime":308.5,"body":"she's just"},{"speaker":"[Unknown4]","startTime":307.858,"endTime":312.738,"body":"city where we will spend the night so uh i don't know i i like the road trips i i"},{"speaker":"[Unknown4]","startTime":312.558,"endTime":313.558,"body":"guess um"},{"speaker":"[Unknown4]","startTime":314.418,"endTime":316.818,"body":"the change is fun and i just know that like we"},{"speaker":"[Unknown4]","startTime":318.418,"endTime":323.538,"body":"is probably the only time that i'll be like driving west coast to east coast back"},{"speaker":"[Unknown4]","startTime":323.858,"endTime":328.818,"body":"you know and then i i just kind of with where where i'm at in my life and and my"},{"speaker":"[Unknown4]","startTime":328.898,"endTime":334.178,"body":"plans with jenny and stuff like that like we are nearing the end of our like"},{"speaker":"[Unknown4]","startTime":334.338,"endTime":336.738,"body":"travel life we might have a year and a half left"},{"speaker":"[Unknown3]","startTime":336.38,"endTime":337.38,"body":"yes"},{"speaker":"[Unknown4]","startTime":336.978,"endTime":340.098,"body":"or something like that so i just know like oh like this is probably the last time"},{"speaker":"[Unknown4]","startTime":340.258,"endTime":345.138,"body":"i'm going to do this type of thing so things have like different intrinsic value"},{"speaker":"[Unknown4]","startTime":345.618,"endTime":348.738,"body":"in that sort of sort of manner but i'm excited"},{"speaker":"[Unknown4]","startTime":350.098,"endTime":354.178,"body":"i feel i feel bad saying this because i think it's been largely mitigated by"},{"speaker":"[Unknown4]","startTime":355.378,"endTime":358.898,"body":"unfortunate air b and b situations but like i'm i'm ready to leave"},{"speaker":"[Unknown4]","startTime":358.838,"endTime":359.838,"body":"arizona"},{"speaker":"[Unknown3]","startTime":358.86,"endTime":359.86,"body":"it is"},{"speaker":"[Unknown4]","startTime":360.978,"endTime":365.938,"body":"and i like i said i feel like that's that's unfair to i've met like a ton of my"},{"speaker":"[Unknown4]","startTime":366.018,"endTime":369.378,"body":"clients here i've got to hang out with jeremiah bear which has been fantastic we"},{"speaker":"[Unknown4]","startTime":369.538,"endTime":372.498,"body":"went to like really cool conferences and i finally got to meet people in person so"},{"speaker":"[Unknown4]","startTime":372.658,"endTime":373.778,"body":"there's been like a lot of positive"},{"speaker":"[Unknown4]","startTime":374.978,"endTime":379.298,"body":"but the living we've just had two back to back like crappy living situations and"},{"speaker":"[Unknown4]","startTime":379.378,"endTime":382.098,"body":"it's really kind of soured the last few months"},{"speaker":"[Unknown4]","startTime":383.698,"endTime":387.538,"body":"for me so i'm ready to leave right i'm ready to ready to move on which i'm excited"},{"speaker":"[Unknown4]","startTime":387.538,"endTime":392.658,"body":"for and then kind of what is going to facilitate this conversation so i got a dex"},{"speaker":"[Unknown4]","startTime":392.898,"endTime":395.458,"body":"scam on friday um and things were"},{"speaker":"[Unknown4]","startTime":396.658,"endTime":401.378,"body":"interesting let's put it that way uh on the surface i have more body fat which i"},{"speaker":"[Unknown4]","startTime":401.458,"endTime":405.298,"body":"knew because i've been you know purposely feeding up but also on the surface less"},{"speaker":"[Unknown4]","startTime":405.458,"endTime":410.658,"body":"muscle mass than i did in november so generally one of those you want to be either"},{"speaker":"[Unknown4]","startTime":410.898,"endTime":414.258,"body":"higher or lower but when they both go in the opposite direction then you would"},{"speaker":"[Unknown4]","startTime":414.498,"endTime":415.618,"body":"hope it's kind of a"},{"speaker":"[Unknown4]","startTime":416.718,"endTime":417.718,"body":"defeating"},{"speaker":"[Unknown3]","startTime":417.26,"endTime":418.26,"body":"yeah"},{"speaker":"[Unknown4]","startTime":417.618,"endTime":420.578,"body":"let's say that but what was really cool is we got a"},{"speaker":"[Unknown4]","startTime":421.778,"endTime":424.978,"body":"a cool message from someone on instagram which we will kind of talk about that"},{"speaker":"[Unknown4]","startTime":424.978,"endTime":426.578,"body":"will lead us into really"},{"speaker":"[Unknown4]","startTime":428.018,"endTime":431.298,"body":"the thoughts and discussion behind this entire podcast but before we jump into"},{"speaker":"[Unknown4]","startTime":431.378,"endTime":432.978,"body":"that i know there was a couple of things we wanted"},{"speaker":"[Unknown3]","startTime":432.86,"endTime":433.86,"body":"is is"},{"speaker":"[Unknown4]","startTime":433.058,"endTime":434.658,"body":"to talk about so let's see those"},{"speaker":"[Unknown3]","startTime":434.76,"endTime":437.32,"body":"yeah we just had two kind of quick asides"},{"speaker":"[Unknown3]","startTime":439.0,"endTime":443.48,"body":"that one was on my brain and uh and one you just read in my story so we'll uh"},{"speaker":"[Unknown3]","startTime":443.56,"endTime":447.48,"body":"we'll talk about what's on my brain real quick um someone on one of my q amp a"},{"speaker":"[Unknown3]","startTime":447.58,"endTime":448.58,"body":"boxes last week"},{"speaker":"[Unknown3]","startTime":449.96,"endTime":454.84,"body":"asked me just a simple question of you know do you do your first set to one to two"},{"speaker":"[Unknown3]","startTime":454.92,"endTime":459.24,"body":"rr for eight to twelve reps and your second set to zero to one rar for eight to"},{"speaker":"[Unknown3]","startTime":459.24,"endTime":463.72,"body":"twelve reps and i was like you know scratching my head being like man thats like"},{"speaker":"[Unknown3]","startTime":463.96,"endTime":468.04,"body":"really a simplified way of looking at things and that's not really actually the"},{"speaker":"[Unknown3]","startTime":468.12,"endTime":473.88,"body":"way i do things so what it did is it forced me to kind of think about hey how do i"},{"speaker":"[Unknown3]","startTime":473.96,"endTime":478.68,"body":"actually do things and then in doing so and thinking about how i do things it made"},{"speaker":"[Unknown3]","startTime":478.84,"endTime":481.88,"body":"me realize that the way i do things is very dependent upon"},{"speaker":"[Unknown3]","startTime":483.16,"endTime":487.4,"body":"what movement it is whether it's a lengthened mid range overload movement or"},{"speaker":"[Unknown3]","startTime":487.4,"endTime":491.72,"body":"whether it's a shortened overload movement and that the manner in which i"},{"speaker":"[Unknown3]","startTime":491.74,"endTime":492.74,"body":"institute"},{"speaker":"[Unknown3]","startTime":493.88,"endTime":499.16,"body":"my work sets proximity to failure rep ranges things like that as well as how i"},{"speaker":"[Unknown3]","startTime":499.24,"endTime":504.12,"body":"might progress those movements week to week also changes so i thought that just"},{"speaker":"[Unknown3]","startTime":504.84,"endTime":508.6,"body":"the fact that i realized this and was able to put it into like a cute little box"},{"speaker":"[Unknown3]","startTime":508.76,"endTime":512.9200000000001,"body":"on my story q amp a i thought would be provide some valuable context potentially"},{"speaker":"[Unknown3]","startTime":513.0,"endTime":516.6,"body":"for you guys too as you think about movements and how you might institute or"},{"speaker":"[Unknown3]","startTime":516.46,"endTime":517.46,"body":"progress them"},{"speaker":"[Unknown3]","startTime":518.28,"endTime":521.3199999999999,"body":"and i think it also kind of relates to our conversation today about mechanical"},{"speaker":"[Unknown3]","startTime":521.4,"endTime":525.64,"body":"tension and the different mechanisms of hypertrophy so when we have our length and"},{"speaker":"[Unknown3]","startTime":525.72,"endTime":529.8,"body":"overload movements which every session every episode i have to say this just in"},{"speaker":"[Unknown3]","startTime":529.88,"endTime":532.9200000000001,"body":"case people didn't listen to the prior one length and overload movements are the"},{"speaker":"[Unknown3]","startTime":533.0,"endTime":536.6800000000001,"body":"ones that are hardest in the stretched position so you can think of your rd ls"},{"speaker":"[Unknown3]","startTime":536.76,"endTime":541.4,"body":"your back squats um bench presses things like that where you won't actually fail"},{"speaker":"[Unknown3]","startTime":541.48,"endTime":544.68,"body":"the movement at the top because the top is actually more of like a resting place"},{"speaker":"[Unknown3]","startTime":544.92,"endTime":547.56,"body":"the top of the ado the top the squat the top of the bench press you don't have"},{"speaker":"[Unknown3]","startTime":547.56,"endTime":548.76,"body":"tension on the muscle you're essentially resting"},{"speaker":"[Unknown3]","startTime":551.08,"endTime":555.08,"body":"alternatively short overload movements are hardest at the top so you can think"},{"speaker":"[Unknown3]","startTime":555.16,"endTime":556.92,"body":"about movements like a leg extension"},{"speaker":"[Unknown3]","startTime":557.96,"endTime":559.48,"body":"a cable crossover"},{"speaker":"[Unknown3]","startTime":560.84,"endTime":566.6,"body":"a cable bicep curl a pull down a row something like that right so when we have"},{"speaker":"[Unknown3]","startTime":566.76,"endTime":571.16,"body":"these short overload movements we know we know for sure that a these cause a lot"},{"speaker":"[Unknown3]","startTime":571.24,"endTime":573.24,"body":"less muscle damage when one of the mechanisms of hypertrophy"},{"speaker":"[Unknown3]","startTime":575.9,"endTime":576.9,"body":"and they also"},{"speaker":"[Unknown3]","startTime":577.82,"endTime":578.82,"body":"uh"},{"speaker":"[Unknown3]","startTime":579.56,"endTime":587.32,"body":"are less stimulated per per dose right so one set of a cable spider curl would be"},{"speaker":"[Unknown3]","startTime":587.48,"endTime":592.12,"body":"less of a dose than one set of like an inclined dumbbell curl or a face away cable"},{"speaker":"[Unknown3]","startTime":592.2,"endTime":595.24,"body":"curl or something like that that takes the bicep through a stretched position"},{"speaker":"[Unknown3]","startTime":596.6,"endTime":598.04,"body":"so even looking at"},{"speaker":"[Unknown3]","startTime":599.08,"endTime":602.76,"body":"these unlike a grand scale let's just break them down into like we have these big"},{"speaker":"[Unknown3]","startTime":602.84,"endTime":606.68,"body":"like so called compound movements we'll call them the ad l and the squat these"},{"speaker":"[Unknown3]","startTime":606.84,"endTime":612.68,"body":"ones i don't ever take past failure because there's so much to gain being further"},{"speaker":"[Unknown3]","startTime":613.0,"endTime":617.88,"body":"from failure so the way that i might start a block of training with these big"},{"speaker":"[Unknown3]","startTime":618.12,"endTime":622.36,"body":"compound lengthened overload movements is something like four reps from failure"},{"speaker":"[Unknown3]","startTime":622.6,"endTime":625.56,"body":"because even if you're doing two or three sets at four ups from failure you're"},{"speaker":"[Unknown3]","startTime":625.56,"endTime":629.48,"body":"getting a pretty good stimulus then each week from there it might go down to like"},{"speaker":"[Unknown3]","startTime":629.56,"endTime":632.6,"body":"three reps from failure then two eps from failure than one rep from failure and"},{"speaker":"[Unknown3]","startTime":632.6,"endTime":635.96,"body":"then i might have a couple weeks in a row where i'm hitting zero to one reps from"},{"speaker":"[Unknown3]","startTime":636.04,"endTime":641.32,"body":"failure but there's really no i don't really do like reverse drop sets or any sort"},{"speaker":"[Unknown3]","startTime":641.4,"endTime":645.4,"body":"of you know rest pause sets like i couldn't even imagine doing a rest pause set on"},{"speaker":"[Unknown3]","startTime":645.48,"endTime":648.28,"body":"like a pendulum or something like that where you're like all right i'm going to"},{"speaker":"[Unknown3]","startTime":648.28,"endTime":651.4,"body":"get out of the machine for fifteen seconds and then i'm gonna get back in and like"},{"speaker":"[Unknown3]","startTime":651.4,"endTime":654.84,"body":"what are you gonna get like one more rap two more reps or something like that"},{"speaker":"[Unknown4]","startTime":656.338,"endTime":661.218,"body":"i did have that in my last block and then one of my friends came inin with me ryan"},{"speaker":"[Unknown4]","startTime":661.298,"endTime":665.698,"body":"he's a he's a powerlifter and he was able to load that pendulum with a lot he was"},{"speaker":"[Unknown4]","startTime":665.778,"endTime":668.738,"body":"able to load it more than anyone else i'd ever seen it and we did a cluster set on"},{"speaker":"[Unknown4]","startTime":668.898,"endTime":671.378,"body":"it and he said it ruined him for like four five days"},{"speaker":"[Unknown3]","startTime":671.24,"endTime":673.56,"body":"right right so we don't do that we don't do like"},{"speaker":"[Unknown4]","startTime":673.438,"endTime":674.438,"body":"but yeah"},{"speaker":"[Unknown3]","startTime":673.64,"endTime":679.08,"body":"past failure techniques on these big compound movements however when you look at"},{"speaker":"[Unknown3]","startTime":679.56,"endTime":684.04,"body":"the smaller like short overloaded movements and' say smaller but man a lap pull"},{"speaker":"[Unknown3]","startTime":684.12,"endTime":687.8,"body":"down and a barbell row these are both like what would be considered compound"},{"speaker":"[Unknown3]","startTime":687.8,"endTime":692.12,"body":"movements they work multiple joints but i would still say because of the fact that"},{"speaker":"[Unknown3]","startTime":692.26,"endTime":693.26,"body":"they overload short"},{"speaker":"[Unknown3]","startTime":694.36,"endTime":698.28,"body":"you just don't think of them in the same way or to be quite as damaging especially"},{"speaker":"[Unknown3]","startTime":698.36,"endTime":702.12,"body":"a pull down like i feel like the barbell row has that stretch at the bottom so"},{"speaker":"[Unknown3]","startTime":702.2,"endTime":706.2,"body":"even though your lats specifically aren't under loaded at the bottom of a barbell"},{"speaker":"[Unknown3]","startTime":706.28,"endTime":709.88,"body":"row that's maybe a bad example because you are being kind of pulled apart by this"},{"speaker":"[Unknown3]","startTime":709.96,"endTime":713.96,"body":"weight so maybe like a cable row or a lap pull down or better examples here"},{"speaker":"[Unknown3]","startTime":715.4,"endTime":716.44,"body":"but essentially on those"},{"speaker":"[Unknown3]","startTime":716.6,"endTime":721.32,"body":"movements i have no problem even starting a block of training at close to failure"},{"speaker":"[Unknown4]","startTime":716.678,"endTime":717.678,"body":"that's right"},{"speaker":"[Unknown3]","startTime":721.4,"endTime":725.96,"body":"like usually i'll start one to two rr one ri r or something like that and then the"},{"speaker":"[Unknown3]","startTime":726.04,"endTime":731.32,"body":"progression from there is you know i'm gonna add weight and or reps until i can't"},{"speaker":"[Unknown3]","startTime":731.4,"endTime":736.2,"body":"so that might be you know three weeks four weeks something like that but as soon"},{"speaker":"[Unknown3]","startTime":736.18,"endTime":737.18,"body":"as i can no longer"},{"speaker":"[Unknown3]","startTime":738.2,"endTime":742.92,"body":"feasibly add reps or wait week to week then i'm looking to progress the stimulus"},{"speaker":"[Unknown3]","startTime":743.0,"endTime":746.92,"body":"with those movements in some way where you know it's going to be like some partial"},{"speaker":"[Unknown3]","startTime":747.0,"endTime":751.56,"body":"reps added or maybe more partial reps or a reverse drops out or a rest pause or"},{"speaker":"[Unknown3]","startTime":751.64,"endTime":756.28,"body":"something like that because i can do we we as a people can do these types of"},{"speaker":"[Unknown3]","startTime":756.44,"endTime":761.64,"body":"movements and incur significantly less damage and fatigue than we would from those"},{"speaker":"[Unknown3]","startTime":761.96,"endTime":765.72,"body":"like more squat lengthened rd le type type movement so"},{"speaker":"[Unknown3]","startTime":767.4,"endTime":771.4,"body":"when i actually responded to this person and put this on my story i was able to"},{"speaker":"[Unknown3]","startTime":771.48,"endTime":775.32,"body":"break it down into this pretty little box where i'm like okay lengthened overload"},{"speaker":"[Unknown3]","startTime":775.48,"endTime":779.8,"body":"like big compound movements they go something like three to four rr in week one"},{"speaker":"[Unknown3]","startTime":779.96,"endTime":786.68,"body":"and then they just progress week to week regardless of what happens with the ri rs"},{"speaker":"[Unknown3]","startTime":786.68,"endTime":789.88,"body":"and every week i'm going to add something until i can't and then i'll hit failure"},{"speaker":"[Unknown3]","startTime":789.88,"endTime":795.24,"body":"for a few weeks and that's the way it goes um obviously in an r dl you have to be"},{"speaker":"[Unknown3]","startTime":795.14,"endTime":796.14,"body":"a little more"},{"speaker":"[Unknown3]","startTime":797.0,"endTime":801.24,"body":"um careful than you do with a pendulum i think just by the nature of the fact that"},{"speaker":"[Unknown3]","startTime":801.4,"endTime":808.6,"body":"you know you're unbrainwash versus a pendulum but somewhere in that range of"},{"speaker":"[Unknown3]","startTime":808.68,"endTime":811.08,"body":"starting three to four rr and then progressing week to week"},{"speaker":"[Unknown3]","startTime":812.52,"endTime":815.72,"body":"and then when i talked about the short overload movements it literally went start"},{"speaker":"[Unknown3]","startTime":815.88,"endTime":821.24,"body":"at about one rr and then progressively add weight reps and slash intensity"},{"speaker":"[Unknown3]","startTime":821.24,"endTime":825.64,"body":"techniques week to week to increase the stimulus and then eventually you end up at"},{"speaker":"[Unknown3]","startTime":825.64,"endTime":831.32,"body":"this point where you can go refer to our last episode on de loads and discuss kind"},{"speaker":"[Unknown3]","startTime":831.32,"endTime":835.64,"body":"of how we handle things in those situations and progress forward from there so so"},{"speaker":"[Unknown3]","startTime":835.64,"endTime":838.36,"body":"i just thought that was interesting you know and as you go through your own"},{"speaker":"[Unknown3]","startTime":838.44,"endTime":842.76,"body":"training and think about things like all movements don't have to start at three to"},{"speaker":"[Unknown3]","startTime":842.84,"endTime":848.52,"body":"four rr and then progress and end it failure there are there are ways in which you"},{"speaker":"[Unknown3]","startTime":848.52,"endTime":853.24,"body":"can get more out of certain movements without having to overly fatigue yourself in"},{"speaker":"[Unknown3]","startTime":853.32,"endTime":856.12,"body":"doing so and then there are certainly movements that you should probably be more"},{"speaker":"[Unknown3]","startTime":856.2,"endTime":857.64,"body":"cautious and careful with so"},{"speaker":"[Unknown3]","startTime":858.76,"endTime":861.24,"body":"for what that's worth hopefully you guys gain something from that"},{"speaker":"[Unknown4]","startTime":862.738,"endTime":866.898,"body":"i think so it's it kind of goes it's great for this particular episode because"},{"speaker":"[Unknown4]","startTime":867.058,"endTime":871.698,"body":"we're breaking down different parts of like lifting weights for hypertrophy and"},{"speaker":"[Unknown4]","startTime":872.738,"endTime":876.578,"body":"it's we've talked about this on the podcast before it's interesting because"},{"speaker":"[Unknown4]","startTime":876.818,"endTime":882.658,"body":"generally like lifting weights from a macro is like this very physical effort"},{"speaker":"[Unknown4]","startTime":883.238,"endTime":884.238,"body":"based you know"},{"speaker":"[Unknown4]","startTime":885.538,"endTime":890.578,"body":"thing but then in order to get like really really good at it you you need to bring"},{"speaker":"[Unknown4]","startTime":890.738,"endTime":894.338,"body":"in the like intellectual side of things and understanding different parts of the"},{"speaker":"[Unknown4]","startTime":894.418,"endTime":900.738,"body":"sciences and then like wondering oh man this one day crushes me but like why does"},{"speaker":"[Unknown4]","startTime":900.818,"endTime":904.258,"body":"it crush me it's like well maybe you're just doing a ton of length and overload"},{"speaker":"[Unknown4]","startTime":904.418,"endTime":907.458,"body":"stuff and then there's you know intensity techniques on top of it and it's like"},{"speaker":"[Unknown4]","startTime":907.458,"endTime":911.618,"body":"there's just so much muscle damage by changing things a little bit maybe replacing"},{"speaker":"[Unknown4]","startTime":911.698,"endTime":916.578,"body":"one of those with like not a lengthened overload like it can be much more you"},{"speaker":"[Unknown4]","startTime":916.578,"endTime":919.778,"body":"could increase your training frequency without really reducing your volume and"},{"speaker":"[Unknown4]","startTime":919.858,"endTime":922.498,"body":"different things like that like these different variables come into play that"},{"speaker":"[Unknown4]","startTime":923.058,"endTime":926.418,"body":"change how how things end up your outcomes with them"},{"speaker":"[Unknown3]","startTime":926.52,"endTime":928.6,"body":"yeah for sure i actually think this is a good"},{"speaker":"[Unknown3]","startTime":929.96,"endTime":933.88,"body":"explanation of that i i had a quad day that i did um"},{"speaker":"[Unknown3]","startTime":934.92,"endTime":939.64,"body":"last saturday and i was sore literally for five days like to the point that i had"},{"speaker":"[Unknown3]","startTime":939.72,"endTime":944.12,"body":"to to go out of order with my program and i moved a chest and back workout ahead"},{"speaker":"[Unknown3]","startTime":944.36,"endTime":948.12,"body":"of my next quad workout because they were still sore and i have these two"},{"speaker":"[Unknown3]","startTime":948.2,"endTime":951.56,"body":"different quads and they're very different because one day is two sets of leg"},{"speaker":"[Unknown3]","startTime":951.72,"endTime":957.16,"body":"extensions two sets of pendulum and two sets of cissy squats and that day destroys"},{"speaker":"[Unknown3]","startTime":957.16,"endTime":960.2,"body":"me that's the one that ruined me for five days because when you look at those"},{"speaker":"[Unknown3]","startTime":960.36,"endTime":963.0,"body":"movements the leg extension isn't"},{"speaker":"[Unknown3]","startTime":964.2,"endTime":968.36,"body":"you necessarily length and overloaded but the the pendulum and the cr and then on"},{"speaker":"[Unknown3]","startTime":968.44,"endTime":971.24,"body":"my other quad day which is hack squat"},{"speaker":"[Unknown3]","startTime":972.28,"endTime":977.48,"body":"and leg extensions with a pause at the top it's generally two to three sets of"},{"speaker":"[Unknown3]","startTime":977.48,"endTime":981.64,"body":"each so it's similar volume overall but with the leg extension being paused at the"},{"speaker":"[Unknown3]","startTime":981.5,"endTime":982.5,"body":"top instead of"},{"speaker":"[Unknown3]","startTime":983.48,"endTime":988.12,"body":"you know kind of gradual ascent but no pause at the top the amount of load i could"},{"speaker":"[Unknown3]","startTime":988.2,"endTime":991.64,"body":"use with the pause at the top was like twenty percentage less than the other one"},{"speaker":"[Unknown3]","startTime":992.14,"endTime":993.14,"body":"and the fact"},{"speaker":"[Unknown4]","startTime":992.558,"endTime":993.558,"body":"exactly"},{"speaker":"[Unknown3]","startTime":993.0,"endTime":996.52,"body":"that i did the leg extension second after the hack swap versus doing like"},{"speaker":"[Unknown3]","startTime":996.68,"endTime":1000.84,"body":"ascension first probably incurred a ton of fatigue going into the pendulum so you"},{"speaker":"[Unknown3]","startTime":1000.92,"endTime":1003.24,"body":"can look at these rationalizations or these kind of"},{"speaker":"[Unknown3]","startTime":1004.28,"endTime":1010.04,"body":"um things that you just mentioned and and you can kind of see why one leg day is"},{"speaker":"[Unknown3]","startTime":1010.2,"endTime":1013.88,"body":"is a beat down and the other one doesn't really produce a ton of soreness for me"},{"speaker":"[Unknown3]","startTime":1013.96,"endTime":1015.08,"body":"but both can be stimulated"},{"speaker":"[Unknown4]","startTime":1016.418,"endTime":1019.778,"body":"yep i the exact same thing with my current one i know i've talked to you about"},{"speaker":"[Unknown4]","startTime":1019.938,"endTime":1026.258,"body":"this and i just i did the third one on saturday of this iteration and my quads are"},{"speaker":"[Unknown4]","startTime":1026.1979999999999,"endTime":1027.1979999999999,"body":"i wake up"},{"speaker":"[Unknown4]","startTime":1027.058,"endTime":1028.658,"body":"demolished and it's only five"},{"speaker":"[Unknown3]","startTime":1027.1,"endTime":1028.1,"body":"yeah"},{"speaker":"[Unknown3]","startTime":1028.54,"endTime":1029.54,"body":"yeah"},{"speaker":"[Unknown4]","startTime":1028.818,"endTime":1035.058,"body":"sets i do two sets on the pendulum i do one set on the cb squat press and then i"},{"speaker":"[Unknown4]","startTime":1035.138,"endTime":1040.4180000000001,"body":"do two sets of rear foot elevated front foot wedge ah split squats i think it's a"},{"speaker":"[Unknown4]","startTime":1040.3980000000001,"endTime":1041.3980000000001,"body":"split squats to be"},{"speaker":"[Unknown3]","startTime":1041.3400000000001,"endTime":1042.3400000000001,"body":"yep"},{"speaker":"[Unknown4]","startTime":1041.538,"endTime":1045.618,"body":"completely honest so moving forward i'm only going to do one set on those and i'll"},{"speaker":"[Unknown4]","startTime":1045.618,"endTime":1047.6979999999999,"body":"literally only have four working sets on that"},{"speaker":"[Unknown3]","startTime":1047.26,"endTime":1048.26,"body":"yeah"},{"speaker":"[Unknown4]","startTime":1047.6779999999999,"endTime":1048.6779999999999,"body":"quad day and"},{"speaker":"[Unknown4]","startTime":1049.778,"endTime":1054.418,"body":"i am so incredibly sore it is outrageous i've it's really really silly to me but"},{"speaker":"[Unknown4]","startTime":1054.418,"endTime":1058.498,"body":"it's one of those things like when you know what you're looking to when you when"},{"speaker":"[Unknown4]","startTime":1058.578,"endTime":1062.978,"body":"you know the stimulus you're looking to target and you have spent time listening"},{"speaker":"[Unknown4]","startTime":1063.058,"endTime":1066.658,"body":"to podcasts like this going through educations and things like that like you're"},{"speaker":"[Unknown4]","startTime":1066.818,"endTime":1067.858,"body":"able to be so much more"},{"speaker":"[Unknown3]","startTime":1067.66,"endTime":1068.66,"body":"it is"},{"speaker":"[Unknown4]","startTime":1068.018,"endTime":1070.098,"body":"precise and it's really really wild"},{"speaker":"[Unknown4]","startTime":1071.558,"endTime":1072.558,"body":"to me at least"},{"speaker":"[Unknown3]","startTime":1072.04,"endTime":1075.24,"body":"yeah well those are certainly all length and overload movements that you're doing"},{"speaker":"[Unknown3]","startTime":1075.18,"endTime":1076.18,"body":"as well so maybe"},{"speaker":"[Unknown4]","startTime":1075.758,"endTime":1076.758,"body":"exactly"},{"speaker":"[Unknown3]","startTime":1076.2,"endTime":1079.88,"body":"if you get less sore from doing one set of split squats you can then maybe add in"},{"speaker":"[Unknown3]","startTime":1079.96,"endTime":1085.4,"body":"an additional set of cx cx squat press and now you have five sets but you have"},{"speaker":"[Unknown3]","startTime":1085.48,"endTime":1089.24,"body":"five sets again but one less of the most damaging one being the split squat and"},{"speaker":"[Unknown3]","startTime":1089.64,"endTime":1093.56,"body":"then this also feeds super well into the other kind of a side that we wanted to"},{"speaker":"[Unknown3]","startTime":1093.5,"endTime":1094.5,"body":"take before the main discussion"},{"speaker":"[Unknown3]","startTime":1096.52,"endTime":1098.04,"body":"where i reposted a"},{"speaker":"[Unknown3]","startTime":1099.8,"endTime":1106.92,"body":"a post from jordan lips and uh it basically said would my form range of motion"},{"speaker":"[Unknown3]","startTime":1107.16,"endTime":1111.48,"body":"tempo and control improve if i lowered the weight"},{"speaker":"[Unknown3]","startTime":1113.48,"endTime":1116.2,"body":"and what you kind of stated was it's difficult"},{"speaker":"[Unknown3]","startTime":1118.84,"endTime":1123.4,"body":"to find a balance between all these considerations while still working hard enough"},{"speaker":"[Unknown3]","startTime":1123.56,"endTime":1128.04,"body":"to facilitate an adaptation and i actually think that like what you just said"},{"speaker":"[Unknown3]","startTime":1128.52,"endTime":1134.52,"body":"about that leg day that you have and like the way that you're doing the the front"},{"speaker":"[Unknown3]","startTime":1134.6,"endTime":1138.36,"body":"foot reo wedged elevated split squat thing like"},{"speaker":"[Unknown3]","startTime":1140.04,"endTime":1145.56,"body":"if anything like you're an example of this quote working in in my mind because"},{"speaker":"[Unknown3]","startTime":1146.6,"endTime":1149.96,"body":"i in the past have been of that mindset of you know the amount of weight you're"},{"speaker":"[Unknown3]","startTime":1149.96,"endTime":1153.72,"body":"using is really important as long as your movement looks the same but i see you"},{"speaker":"[Unknown3]","startTime":1153.88,"endTime":1158.2,"body":"train a lot like even some of the stuff like when you do rear del rows and i saw"},{"speaker":"[Unknown3]","startTime":1158.36,"endTime":1162.2,"body":"you doing these at n one you were using like forty pound dumbbells or fifties or"},{"speaker":"[Unknown3]","startTime":1162.28,"endTime":1166.04,"body":"something and you said they were really hard i was using like eighty fives so like"},{"speaker":"[Unknown3]","startTime":1166.28,"endTime":1169.48,"body":"why do i need double the amount of weights you and same thing on the split squat"},{"speaker":"[Unknown3]","startTime":1169.64,"endTime":1173.56,"body":"right like i was doing the split squats at the end one a practical with hundreds"},{"speaker":"[Unknown3]","startTime":1173.72,"endTime":1178.6,"body":"in each hand and i bet you were using like forties or fifties but you're looking"},{"speaker":"[Unknown3]","startTime":1178.46,"endTime":1179.46,"body":"to get more"},{"speaker":"[Unknown3]","startTime":1180.44,"endTime":1183.08,"body":"out of that right is that right forties or fifties"},{"speaker":"[Unknown4]","startTime":1184.078,"endTime":1185.078,"body":"thirties"},{"speaker":"[Unknown3]","startTime":1184.6,"endTime":1186.04,"body":"thirties so either way a third"},{"speaker":"[Unknown4]","startTime":1185.778,"endTime":1187.858,"body":"and that's what i've been doing them with yeah"},{"speaker":"[Unknown3]","startTime":1187.32,"endTime":1192.68,"body":"a third of what i i use right so so you're literally an example of this quote in"},{"speaker":"[Unknown3]","startTime":1193.16,"endTime":1198.84,"body":"effect like you are using less weight but you're making some sort of internal"},{"speaker":"[Unknown3]","startTime":1199.0,"endTime":1202.76,"body":"connection with the muscle you're using maybe more range of motion than you would"},{"speaker":"[Unknown3]","startTime":1202.62,"endTime":1203.62,"body":"prior"},{"speaker":"[Unknown3]","startTime":1204.36,"endTime":1209.16,"body":"maybe you're recruiting less auxiliary like assistance musculature than you would"},{"speaker":"[Unknown3]","startTime":1209.4,"endTime":1213.8,"body":"if you were using heavier weights maybe you're getting less sore in your glutes"},{"speaker":"[Unknown3]","startTime":1213.88,"endTime":1216.44,"body":"than you would if you're using heavy weights because it's bigger muscle it helps"},{"speaker":"[Unknown3]","startTime":1216.44,"endTime":1219.48,"body":"you kind of compensate and use more weight in your split squat so"},{"speaker":"[Unknown3]","startTime":1221.64,"endTime":1226.44,"body":"i think that that's all really relevant and important contexts there what do you"},{"speaker":"[Unknown3]","startTime":1226.06,"endTime":1227.06,"body":"think"},{"speaker":"[Unknown4]","startTime":1228.498,"endTime":1233.458,"body":"it is and what's really really cool is you added a new wrinkle to it which i"},{"speaker":"[Unknown4]","startTime":1233.458,"endTime":1237.058,"body":"wasn't really thinking about when i read it and there's like when you are using"},{"speaker":"[Unknown4]","startTime":1236.798,"endTime":1237.798,"body":"like more"},{"speaker":"[Unknown4]","startTime":1238.978,"endTime":1242.898,"body":"the word that comes to mind is technical movements you want to make sure that you"},{"speaker":"[Unknown4]","startTime":1243.058,"endTime":1248.338,"body":"are performing them for the intended musculature something like a split squat you"},{"speaker":"[Unknown4]","startTime":1248.418,"endTime":1253.458,"body":"know you can always kind of shift your knee drive back a little bit make it more"},{"speaker":"[Unknown4]","startTime":1254.018,"endTime":1257.858,"body":"sorry gluten dominant right where you're going to have better levers you can move"},{"speaker":"[Unknown4]","startTime":1258.018,"endTime":1262.898,"body":"a lot more weight but then i know like historically that next day my ass is on"},{"speaker":"[Unknown4]","startTime":1262.978,"endTime":1268.018,"body":"fire and sore and not my quads uh so i i think it's really like the the sweet spot"},{"speaker":"[Unknown4]","startTime":1268.098,"endTime":1270.098,"body":"is understanding why you want to use things"},{"speaker":"[Unknown4]","startTime":1271.458,"endTime":1275.218,"body":"certain things and then kind of like the bigger discussion of what i originally"},{"speaker":"[Unknown4]","startTime":1275.298,"endTime":1280.018,"body":"thought is there's kind of like this pendulum between like okay you're young"},{"speaker":"[Unknown4]","startTime":1280.338,"endTime":1283.858,"body":"you're in college you you know in high school you're ego lifting because like"},{"speaker":"[Unknown4]","startTime":1283.938,"endTime":1287.218,"body":"that's the only thing you know right pretty much and we've all we've all been"},{"speaker":"[Unknown4]","startTime":1287.378,"endTime":1292.578,"body":"there then the other side of it is like you're so focused on like your form your"},{"speaker":"[Unknown4]","startTime":1292.658,"endTime":1297.938,"body":"tempo control all of these things that you're not actually loading the muscle or"},{"speaker":"[Unknown4]","startTime":1298.038,"endTime":1299.038,"body":"working hard"},{"speaker":"[Unknown3]","startTime":1298.38,"endTime":1299.38,"body":"and"},{"speaker":"[Unknown4]","startTime":1299.058,"endTime":1303.698,"body":"enough to facilitate an adaptation like at the end of the day in order for that"},{"speaker":"[Unknown4]","startTime":1303.778,"endTime":1308.418,"body":"muscle to grow there needs to be a sufficient stimulus for an adaptation to occur"},{"speaker":"[Unknown4]","startTime":1308.918,"endTime":1309.918,"body":"so like i can"},{"speaker":"[Unknown4]","startTime":1311.218,"endTime":1317.458,"body":"do perfect form these incredibly beautiful you know dumbbell curls with a twelve"},{"speaker":"[Unknown4]","startTime":1317.458,"endTime":1321.538,"body":"pound dumbbell but at the end of the day it's not going to be enough stimulus for"},{"speaker":"[Unknown4]","startTime":1321.698,"endTime":1326.818,"body":"my my body to send that signal like hey these twelve pound dumbbells are damaging"},{"speaker":"[Unknown4]","startTime":1326.438,"endTime":1327.438,"body":"we"},{"speaker":"[Unknown3]","startTime":1326.62,"endTime":1327.62,"body":"yes"},{"speaker":"[Unknown4]","startTime":1327.138,"endTime":1330.978,"body":"need to facilitate an adaptation and at the end of the day like it's important to"},{"speaker":"[Unknown4]","startTime":1331.218,"endTime":1334.498,"body":"understand that part as well and this is something that"},{"speaker":"[Unknown4]","startTime":1335.538,"endTime":1340.098,"body":"the post from jordan just kind of like like kicked off like like things i've seen"},{"speaker":"[Unknown4]","startTime":1340.178,"endTime":1344.018,"body":"in my mind that are becoming really prevalent now of like instagram posts where"},{"speaker":"[Unknown4]","startTime":1344.098,"endTime":1347.618,"body":"people are like you know don't do workouts like this do them like this"},{"speaker":"[Unknown3]","startTime":1347.18,"endTime":1348.18,"body":"f"},{"speaker":"[Unknown4]","startTime":1347.778,"endTime":1351.858,"body":"and then it's like them going super slow doing like this perfect row with no load"},{"speaker":"[Unknown4]","startTime":1351.958,"endTime":1352.958,"body":"and then"},{"speaker":"[Unknown4]","startTime":1354.178,"endTime":1358.098,"body":"it's helpful from like seeing the perfect way to do it but i feel like it can"},{"speaker":"[Unknown4]","startTime":1358.578,"endTime":1362.018,"body":"again swing that pendulum and then you see people who are like doing these things"},{"speaker":"[Unknown4]","startTime":1362.658,"endTime":1366.098,"body":"there's not enough load to facilitate an adaptation so you can have the most"},{"speaker":"[Unknown4]","startTime":1366.198,"endTime":1367.198,"body":"perfect form in the"},{"speaker":"[Unknown3]","startTime":1366.78,"endTime":1367.78,"body":"this is"},{"speaker":"[Unknown4]","startTime":1367.218,"endTime":1373.538,"body":"world but you still need a sufficient amount of load to target sorry to facilitate"},{"speaker":"[Unknown4]","startTime":1373.618,"endTime":1377.618,"body":"an adaptation to occur so it's finding that balance of like my form is good i'm"},{"speaker":"[Unknown4]","startTime":1377.698,"endTime":1381.298,"body":"not and this is why it's great to video yourself and stuff my form is good my"},{"speaker":"[Unknown4]","startTime":1381.698,"endTime":1386.898,"body":"tempo matches my intended tempo i feel control but now i'm trying really hard"},{"speaker":"[Unknown4]","startTime":1387.678,"endTime":1388.678,"body":"in actually"},{"speaker":"[Unknown4]","startTime":1389.078,"endTime":1390.078,"body":"putting"},{"speaker":"[Unknown4]","startTime":1390.978,"endTime":1393.778,"body":"or driving a stimulus through the intended musculature"},{"speaker":"[Unknown3]","startTime":1394.76,"endTime":1398.04,"body":"yeah it's it's very gray um"},{"speaker":"[Unknown4]","startTime":1398.198,"endTime":1399.198,"body":"it is"},{"speaker":"[Unknown3]","startTime":1399.48,"endTime":1400.84,"body":"because like ultimately"},{"speaker":"[Unknown3]","startTime":1402.12,"endTime":1406.36,"body":"if you're trying as hard as you can to do a row and you"},{"speaker":"[Unknown3]","startTime":1408.68,"endTime":1413.32,"body":"fail to get the dumbbell into whatever the range of motion is that you established"},{"speaker":"[Unknown3]","startTime":1413.4,"endTime":1418.12,"body":"as your desired range of motion then in theory you're working hard enough to"},{"speaker":"[Unknown3]","startTime":1418.2,"endTime":1419.32,"body":"create that adaptation"},{"speaker":"[Unknown3]","startTime":1422.28,"endTime":1424.84,"body":"so this is where i think it's confusing because"},{"speaker":"[Unknown3]","startTime":1426.6,"endTime":1431.88,"body":"something like a row or a lateral rays are both very very impacted by even the"},{"speaker":"[Unknown3]","startTime":1432.12,"endTime":1433.72,"body":"subtlest use of momentum"},{"speaker":"[Unknown3]","startTime":1435.34,"endTime":1436.34,"body":"so"},{"speaker":"[Unknown3]","startTime":1437.16,"endTime":1441.64,"body":"man like if you're doing it i can do like a strict a super strict dumbbell row and"},{"speaker":"[Unknown3]","startTime":1441.72,"endTime":1445.0,"body":"make it look pristine you know with a hundred or one hundred ten something like"},{"speaker":"[Unknown3]","startTime":1445.08,"endTime":1449.56,"body":"that and i couldn't row a hundred and forty pounds but maybe there would be some"},{"speaker":"[Unknown3]","startTime":1449.72,"endTime":1452.12,"body":"momentum in there a little bit of body english"},{"speaker":"[Unknown3]","startTime":1453.4,"endTime":1457.8,"body":"maybe every rep doesn't look exactly like the prior rep right so now we're having"},{"speaker":"[Unknown3]","startTime":1457.96,"endTime":1461.72,"body":"like the two sides of the spectrum well i guess the one side of the spectrum is"},{"speaker":"[Unknown3]","startTime":1461.66,"endTime":1462.66,"body":"the one forty"},{"speaker":"[Unknown3]","startTime":1463.56,"endTime":1467.16,"body":"and then the other side of the spectrum would be like if i wasn't using a hundred"},{"speaker":"[Unknown3]","startTime":1467.24,"endTime":1471.96,"body":"pounds and i was using like sixty and so my form was just as good as it was at one"},{"speaker":"[Unknown3]","startTime":1472.04,"endTime":1475.88,"body":"hundred but i was like arbitrarily just using less weight for no reason and then"},{"speaker":"[Unknown3]","startTime":1476.04,"endTime":1479.72,"body":"as a result of using less weight for no reason i never actually reached a point"},{"speaker":"[Unknown3]","startTime":1479.88,"endTime":1484.36,"body":"where you know i was approaching failure type thing so it's finding that balance"},{"speaker":"[Unknown3]","startTime":1484.6,"endTime":1489.56,"body":"between like weight not being too light that it's not getting you there or the way"},{"speaker":"[Unknown3]","startTime":1489.8,"endTime":1493.24,"body":"being too heavy that you're getting there but you're having to compensate with"},{"speaker":"[Unknown3]","startTime":1493.32,"endTime":1496.92,"body":"other musculature so there's like that sweet spot of load in the middle where"},{"speaker":"[Unknown3]","startTime":1497.72,"endTime":1502.12,"body":"these different facets are optimized and you can take the muscle close to failure"},{"speaker":"[Unknown3]","startTime":1502.2,"endTime":1507.48,"body":"but you don't feel like you're losing any of the control tempo range of motion in"},{"speaker":"[Unknown3]","startTime":1507.56,"endTime":1508.76,"body":"these other different avenues"},{"speaker":"[Unknown4]","startTime":1509.938,"endTime":1514.338,"body":"yeah yeah the the rows are really good example especially like a barbell row right"},{"speaker":"[Unknown4]","startTime":1514.498,"endTime":1518.258,"body":"because where you can load it up heavy enough where now it's taxing on your"},{"speaker":"[Unknown3]","startTime":1518.3,"endTime":1519.3,"body":"it"},{"speaker":"[Unknown4]","startTime":1518.338,"endTime":1521.858,"body":"posterior chain right and then you have to account for that into one you're"},{"speaker":"[Unknown4]","startTime":1521.938,"endTime":1526.498,"body":"getting less i don't say maybe you are maybe you aren't getting less tension"},{"speaker":"[Unknown4]","startTime":1526.658,"endTime":1529.538,"body":"through through the las which you actually want to train but you're increasing lot"},{"speaker":"[Unknown4]","startTime":1529.518,"endTime":1530.518,"body":"on like your glutes"},{"speaker":"[Unknown3]","startTime":1530.06,"endTime":1531.06,"body":"is"},{"speaker":"[Unknown4]","startTime":1530.498,"endTime":1534.978,"body":"hamstrings and that might impact your you know glut hamster day if depending on"},{"speaker":"[Unknown4]","startTime":1535.058,"endTime":1540.418,"body":"how your how your things are structured so it's it is gray it definitely is and i"},{"speaker":"[Unknown4]","startTime":1540.658,"endTime":1544.658,"body":"but what i was getting at is just i wanted to put that out there that it is"},{"speaker":"[Unknown3]","startTime":1544.38,"endTime":1545.38,"body":"yes"},{"speaker":"[Unknown4]","startTime":1544.898,"endTime":1548.498,"body":"gray and just as long as you're understanding that you want to be somewhere in the"},{"speaker":"[Unknown4]","startTime":1548.498,"endTime":1549.538,"body":"middle not on either"},{"speaker":"[Unknown3]","startTime":1549.38,"endTime":1550.38,"body":"hm"},{"speaker":"[Unknown4]","startTime":1549.858,"endTime":1552.018,"body":"end is kind of what i wanted to get at"},{"speaker":"[Unknown3]","startTime":1551.8,"endTime":1555.56,"body":"what about just real quick the the idea cause this is the first thing that popped"},{"speaker":"[Unknown3]","startTime":1555.56,"endTime":1559.64,"body":"into my head when you put this in the document is like like you and i have both"},{"speaker":"[Unknown3]","startTime":1559.8,"endTime":1563.4,"body":"experienced with like r d ls and sniff flag and deadlift where you know we could"},{"speaker":"[Unknown3]","startTime":1563.48,"endTime":1568.28,"body":"add fifty eighty pounds to the bar and it would actually look from the outside it"},{"speaker":"[Unknown3]","startTime":1568.6,"endTime":1573.24,"body":"would look the same it would look as if there's no sacrifice in range of motion or"},{"speaker":"[Unknown3]","startTime":1573.4,"endTime":1575.48,"body":"control or any of that stuff"},{"speaker":"[Unknown3]","startTime":1576.34,"endTime":1577.34,"body":"and yet"},{"speaker":"[Unknown3]","startTime":1578.28,"endTime":1582.6,"body":"you can feel it in your body internally like you know that when you drop fifty or"},{"speaker":"[Unknown3]","startTime":1582.68,"endTime":1586.6,"body":"eighty pounds off that thing that even though it looks the same as it did heavier"},{"speaker":"[Unknown3]","startTime":1586.84,"endTime":1590.52,"body":"that you're getting more out of that at the lower load so like that's just kind of"},{"speaker":"[Unknown3]","startTime":1590.6,"endTime":1592.76,"body":"where my head went for when i first read that"},{"speaker":"[Unknown4]","startTime":1594.278,"endTime":1595.278,"body":"yeah it"},{"speaker":"[Unknown4]","startTime":1596.498,"endTime":1602.658,"body":"it's hard because to me uh the and this is purely conjecture here theoretical i"},{"speaker":"[Unknown4]","startTime":1602.358,"endTime":1603.358,"body":"feel"},{"speaker":"[Unknown4]","startTime":1604.098,"endTime":1606.818,"body":"like that would be the appropriate approach"},{"speaker":"[Unknown4]","startTime":1608.018,"endTime":1611.298,"body":"that being said i can't a hundred percent say certain"},{"speaker":"[Unknown3]","startTime":1611.1,"endTime":1612.1,"body":"and"},{"speaker":"[Unknown4]","startTime":1611.778,"endTime":1616.818,"body":"late of like how that translates to hypertrophy at the end of it i just can't"},{"speaker":"[Unknown4]","startTime":1616.898,"endTime":1620.338,"body":"confidently say in either way but it feels it"},{"speaker":"[Unknown3]","startTime":1617.32,"endTime":1619.24,"body":"right right no i agree fully"},{"speaker":"[Unknown3]","startTime":1620.06,"endTime":1621.06,"body":"yeah"},{"speaker":"[Unknown4]","startTime":1620.578,"endTime":1625.778,"body":"feels better it feels safer it feels more targeted i just don't know if that"},{"speaker":"[Unknown4]","startTime":1625.938,"endTime":1631.138,"body":"feeling has you know how much weight that actually carries in a science"},{"speaker":"[Unknown3]","startTime":1630.2,"endTime":1633.72,"body":"yeah i mean it's just it's just weird cause like even like for the same amount of"},{"speaker":"[Unknown4]","startTime":1631.118,"endTime":1632.118,"body":"perspective"},{"speaker":"[Unknown3]","startTime":1633.8,"endTime":1637.48,"body":"reps right like you did two hundred seventy five on your stiff legged de lifts"},{"speaker":"[Unknown3]","startTime":1637.48,"endTime":1639.8,"body":"that we talked about last week and you were shaky"},{"speaker":"[Unknown4]","startTime":1639.558,"endTime":1640.558,"body":"hm"},{"speaker":"[Unknown3]","startTime":1639.88,"endTime":1643.16,"body":"coming up on the last rap like you had that hitch thing like your hamstrings were"},{"speaker":"[Unknown3]","startTime":1643.24,"endTime":1647.4,"body":"kind of like firing awkwardly and you barely made this rap at two hundred seventy"},{"speaker":"[Unknown3]","startTime":1647.48,"endTime":1650.92,"body":"five for ten or whatever it was but i bet if you put three fifteen or three"},{"speaker":"[Unknown3]","startTime":1651.0,"endTime":1657.24,"body":"hundred thirty five on the bar you could also do ten reps and so it's like it's"},{"speaker":"[Unknown3]","startTime":1657.32,"endTime":1661.8,"body":"like are you faking that you're actually slowing down and that you're not actually"},{"speaker":"[Unknown3]","startTime":1662.04,"endTime":1665.96,"body":"able to make that rap like is it just like your body like in your mind you're like"},{"speaker":"[Unknown3]","startTime":1666.04,"endTime":1669.96,"body":"well this should be hard now so yeah like it's just i'm gonna slow this down like"},{"speaker":"[Unknown3]","startTime":1670.12,"endTime":1672.44,"body":"you know what i mean like it's just this weird ambiguous"},{"speaker":"[Unknown4]","startTime":1673.778,"endTime":1677.938,"body":"i know what you mean i and i think it's there might be like what's the word"},{"speaker":"[Unknown4]","startTime":1678.258,"endTime":1684.338,"body":"compromises that are kind of invisible to an external eye where the movement looks"},{"speaker":"[Unknown4]","startTime":1684.418,"endTime":1689.378,"body":"the same but from the person doing the movement those compromises are"},{"speaker":"[Unknown4]","startTime":1691.298,"endTime":1696.338,"body":"perceivable so like i could bend my knees ever so slightly i could add more"},{"speaker":"[Unknown3]","startTime":1691.34,"endTime":1692.34,"body":"it is"},{"speaker":"[Unknown4]","startTime":1696.498,"endTime":1700.818,"body":"rounding in my back which might not be perceptible to someone standing over there"},{"speaker":"[Unknown4]","startTime":1700.978,"endTime":1702.978,"body":"really or a video but i know that i'm"},{"speaker":"[Unknown4]","startTime":1703.058,"endTime":1707.298,"body":"using more back and glue and less hamstring because that's how i did already else"},{"speaker":"[Unknown4]","startTime":1703.058,"endTime":1707.298,"body":"using more back and glue and less hamstring because that's how i did already else"},{"speaker":"[Unknown3]","startTime":1703.24,"endTime":1704.44,"body":"yep yep yep"},{"speaker":"[Unknown4]","startTime":1707.538,"endTime":1712.098,"body":"for a very long time like i remember back in the cf pb days we would do sets of"},{"speaker":"[Unknown4]","startTime":1707.538,"endTime":1712.098,"body":"for a very long time like i remember back in the cf pb days we would do sets of"},{"speaker":"[Unknown4]","startTime":1712.098,"endTime":1714.738,"body":"six and eight of rds with like three hundred fifty on the bar"},{"speaker":"[Unknown4]","startTime":1712.098,"endTime":1714.738,"body":"six and eight of rds with like three hundred fifty on the bar"},{"speaker":"[Unknown3]","startTime":1714.38,"endTime":1715.38,"body":"yeah yeah"},{"speaker":"[Unknown4]","startTime":1716.258,"endTime":1719.058,"body":"but it it was very different than i do them now"},{"speaker":"[Unknown4]","startTime":1721.058,"endTime":1725.778,"body":"but from someone watching from a video it may not seem that different but from"},{"speaker":"[Unknown4]","startTime":1725.858,"endTime":1730.658,"body":"like a person performing it like i i know the difference i know that feeling back"},{"speaker":"[Unknown4]","startTime":1730.818,"endTime":1734.658,"body":"then would be a lot more like spinal erects and that's probably why our spinal"},{"speaker":"[Unknown4]","startTime":1734.658,"endTime":1738.978,"body":"erector were monstrous as opposed to like how i did them last week"},{"speaker":"[Unknown3]","startTime":1738.54,"endTime":1739.54,"body":"right"},{"speaker":"[Unknown4]","startTime":1739.138,"endTime":1741.618,"body":"which was much more limited by hamstrings"},{"speaker":"[Unknown3]","startTime":1741.16,"endTime":1745.4,"body":"yep no fy i agree with that you wanna jump into this dex business"},{"speaker":"[Unknown4]","startTime":1746.498,"endTime":1749.298,"body":"yeah let's actually talk about the the episode now"},{"speaker":"[Unknown4]","startTime":1750.418,"endTime":1757.138,"body":"so i i said i a dea right last week and on the surface right i was up body fat and"},{"speaker":"[Unknown4]","startTime":1757.298,"endTime":1762.018,"body":"i was down lean body mass but i was down it said four point four pounds so"},{"speaker":"[Unknown4]","startTime":1762.338,"endTime":1767.698,"body":"sufficient enough to me where i was like oh wow this is something has changed and"},{"speaker":"[Unknown4]","startTime":1768.018,"endTime":1772.338,"body":"just to kind of reiterate i did make a full instagram post on it where i um put a"},{"speaker":"[Unknown4]","startTime":1772.418,"endTime":1777.298,"body":"lot of details but whenever i get dex is i try and produce as many variables as i"},{"speaker":"[Unknown4]","startTime":1777.458,"endTime":1781.298,"body":"personally can control i take them all fasted i always try and schedule them about"},{"speaker":"[Unknown4]","startTime":1781.858,"endTime":1784.738,"body":"nine to ten in the morning which is generally when like when the first ones are"},{"speaker":"[Unknown4]","startTime":1784.898,"endTime":1789.538,"body":"available um and i'll just have water and stuff in the morning so try and reduce"},{"speaker":"[Unknown4]","startTime":1790.178,"endTime":1791.698,"body":"variables so there was"},{"speaker":"[Unknown4]","startTime":1792.978,"endTime":1795.778,"body":"someone that was at the end one practical with me val she's um"},{"speaker":"[Unknown4]","startTime":1796.818,"endTime":1801.698,"body":"she's she's a lifter competitor i f p b super super cool and she added her"},{"speaker":"[Unknown4]","startTime":1802.818,"endTime":1807.378,"body":"thought why potentially it may seem like my muscle uh mass went down and she said"},{"speaker":"[Unknown4]","startTime":1807.938,"endTime":1811.778,"body":"you haven't lost muscle but you can tell that they're not as full when comparing"},{"speaker":"[Unknown4]","startTime":1811.858,"endTime":1816.338,"body":"the two photos you've lost fullness due to muscle glycogen you were doing more"},{"speaker":"[Unknown4]","startTime":1816.578,"endTime":1820.898,"body":"metabolic work when i got the first exa and on the first picture which increases"},{"speaker":"[Unknown4]","startTime":1820.978,"endTime":1825.298,"body":"the sarcoplasmic fluid in the in the muscle fibers and this time i'm doing more"},{"speaker":"[Unknown4]","startTime":1825.378,"endTime":1830.738,"body":"strength work which increase or which creates a different kind of stimulus so this"},{"speaker":"[Unknown4]","startTime":1830.818,"endTime":1836.258,"body":"was really really cool because it is true like my volume is lower now but i'm"},{"speaker":"[Unknown4]","startTime":1836.338,"endTime":1840.658,"body":"doing heavier loads and taking things much closer to failure like i said i only"},{"speaker":"[Unknown4]","startTime":1840.818,"endTime":1843.138,"body":"had five reps on my leg day but they were"},{"speaker":"[Unknown3]","startTime":1843.02,"endTime":1844.02,"body":"five sets"},{"speaker":"[Unknown4]","startTime":1843.298,"endTime":1845.858,"body":"all very very hard sets oh yes"},{"speaker":"[Unknown4]","startTime":1847.058,"endTime":1848.738,"body":"five sets yeah not five reps"},{"speaker":"[Unknown4]","startTime":1849.778,"endTime":1854.738,"body":"but back in like the the fall of the previous year i might do i would do like four"},{"speaker":"[Unknown4]","startTime":1854.898,"endTime":1858.498,"body":"sets of one exercise you know what i mean and then i would do like three or four"},{"speaker":"[Unknown4]","startTime":1858.738,"endTime":1862.818,"body":"so that really was like oh this is really interesting and i wanted to talk about"},{"speaker":"[Unknown4]","startTime":1862.898,"endTime":1866.658,"body":"it and this was like this is a great idea for a podcast so what we're going to do"},{"speaker":"[Unknown4]","startTime":1867.218,"endTime":1872.658,"body":"is kind of cover the three mechanisms for hypertrophy and then also i figured what"},{"speaker":"[Unknown4]","startTime":1872.818,"endTime":1875.298,"body":"would be really good brian to start with is just kind of the two"},{"speaker":"[Unknown3]","startTime":1875.02,"endTime":1876.02,"body":"yes"},{"speaker":"[Unknown4]","startTime":1875.538,"endTime":1878.658,"body":"types of hypertrophy which really was was related to"},{"speaker":"[Unknown4]","startTime":1879.858,"endTime":1881.538,"body":"valerie's comment on my post"},{"speaker":"[Unknown3]","startTime":1881.72,"endTime":1886.04,"body":"yeah yeah totally so what val was essentially saying is that by you you losing"},{"speaker":"[Unknown3]","startTime":1887.88,"endTime":1894.12,"body":"fluid essentially within your muscles she's talking about sarcoplasmic hypertrophy"},{"speaker":"[Unknown3]","startTime":1894.2,"endTime":1899.0,"body":"so this is essentially the accumulation of fluid or muscle glycogen it's kind of"},{"speaker":"[Unknown3]","startTime":1899.08,"endTime":1903.72,"body":"what happens to your muscles when you get a pump in the gym except that in certain"},{"speaker":"[Unknown3]","startTime":1904.04,"endTime":1909.48,"body":"circumstances and styles of training your body kind of retains this"},{"speaker":"[Unknown3]","startTime":1910.92,"endTime":1914.36,"body":"pieces of the pump not the full pump cause that would be kind of wild if you just"},{"speaker":"[Unknown3]","startTime":1914.44,"endTime":1918.76,"body":"walked around like full chess pump all day long but um but"},{"speaker":"[Unknown4]","startTime":1918.498,"endTime":1919.778,"body":"the everlasting pump"},{"speaker":"[Unknown3]","startTime":1919.88,"endTime":1923.0,"body":"yeah i don't even know if it would be like it would kind of decrease some of the"},{"speaker":"[Unknown3]","startTime":1923.08,"endTime":1927.32,"body":"excitement of getting one if you just had one all the time you know um but uh"},{"speaker":"[Unknown4]","startTime":1926.998,"endTime":1927.998,"body":"yeah"},{"speaker":"[Unknown3]","startTime":1929.08,"endTime":1935.16,"body":"but but either way so so your body can actually retain some of that pump in the"},{"speaker":"[Unknown3]","startTime":1935.24,"endTime":1939.16,"body":"form of sarcoplasmic hypertrophy and this is actually a relatively new"},{"speaker":"[Unknown3]","startTime":1940.36,"endTime":1943.96,"body":"finding in the scientific literature i mean maybe even in the last like two three"},{"speaker":"[Unknown3]","startTime":1944.12,"endTime":1949.08,"body":"years is kind of when a lot of this stuff came out in cody hawn and brandon"},{"speaker":"[Unknown3]","startTime":1949.16,"endTime":1952.52,"body":"roberts and i've heard um other people talking about this as well but"},{"speaker":"[Unknown3]","startTime":1954.7,"endTime":1955.7,"body":"when you train"},{"speaker":"[Unknown3]","startTime":1957.32,"endTime":1963.56,"body":"in a manner conducive to sarcoplasmic hyper which is often higher volumes and a"},{"speaker":"[Unknown3]","startTime":1963.72,"endTime":1968.2,"body":"style that is more based in metabolic stress which we'll get into in a second um"},{"speaker":"[Unknown3]","startTime":1968.52,"endTime":1969.64,"body":"then then you do kind of"},{"speaker":"[Unknown3]","startTime":1971.0,"endTime":1975.72,"body":"have more muscle but it's like this weird ambiguous muscle where like if you took"},{"speaker":"[Unknown3]","startTime":1975.88,"endTime":1981.96,"body":"like a week off of training you don't lose real muscle you lose sarcoplasmic"},{"speaker":"[Unknown3]","startTime":1982.44,"endTime":1987.56,"body":"muscle which is just fluids but it's like still considered muscle like like when"},{"speaker":"[Unknown3]","startTime":1987.42,"endTime":1988.42,"body":"you go get a"},{"speaker":"[Unknown4]","startTime":1988.258,"endTime":1989.538,"body":"it's inside the muscle"},{"speaker":"[Unknown3]","startTime":1988.28,"endTime":1992.12,"body":"deck it's inside the muscle so it it's muscle it's just not"},{"speaker":"[Unknown3]","startTime":2000.68,"endTime":2005.4,"body":"in size and strength of your individual muscle fiber sarks"},{"speaker":"[Unknown3]","startTime":2007.72,"endTime":2012.36,"body":"so that is the type of hypertrophy that you get like if somebody were power"},{"speaker":"[Unknown3]","startTime":2012.6,"endTime":2016.12,"body":"lifting style training where you're just doing sets of like one to five and you"},{"speaker":"[Unknown3]","startTime":2016.36,"endTime":2020.76,"body":"never get a pump you would essentially have like almost zero sarcoplasmic"},{"speaker":"[Unknown3]","startTime":2020.84,"endTime":2023.0,"body":"hypertrophy and you would have a ton of"},{"speaker":"[Unknown3]","startTime":2026.3,"endTime":2027.3,"body":"um"},{"speaker":"[Unknown3]","startTime":2028.12,"endTime":2032.12,"body":"i actually just mentioned sarcomeres which i actually now that i say it it's it"},{"speaker":"[Unknown3]","startTime":2032.2,"endTime":2036.68,"body":"seems like it would fit into sarcoplasmic but i thought it was part of myofibrils"},{"speaker":"[Unknown3]","startTime":2036.76,"endTime":2040.12,"body":"i'll have to i'll have to look into that because the sarks are actually like the"},{"speaker":"[Unknown3]","startTime":2040.12,"endTime":2042.92,"body":"streams of the muscle fibers i believe but either way"},{"speaker":"[Unknown3]","startTime":2045.24,"endTime":2049.7200000000003,"body":"so so essentially those are the two types myo fibrillation sarcoplasmic and vowel"},{"speaker":"[Unknown3]","startTime":2049.8,"endTime":2059.08,"body":"was mostly saying that you lost sarcoplasmic hypertalk fibers right anything to"},{"speaker":"[Unknown3]","startTime":2058.8599999999997,"endTime":2059.8599999999997,"body":"add to that"},{"speaker":"[Unknown4]","startTime":2061.3779999999997,"endTime":2066.4179999999997,"body":"yeah it was i was racking my brain right because i was like you know i i know"},{"speaker":"[Unknown4]","startTime":2066.498,"endTime":2071.298,"body":"there's there's different influences of of what goes into you know muscle s and i"},{"speaker":"[Unknown4]","startTime":2071.618,"endTime":2075.298,"body":"it's like technically but i don't want to say technically because it's inside the"},{"speaker":"[Unknown4]","startTime":2075.298,"endTime":2078.258,"body":"muscle like we just talked about and people were like well what about you know"},{"speaker":"[Unknown4]","startTime":2078.418,"endTime":2082.018,"body":"glycogen maybe you were eating more carbs and i was like i was eating double the"},{"speaker":"[Unknown4]","startTime":2082.098,"endTime":2086.898,"body":"amount of carbs after than i was before so if anything i would kind of you know"},{"speaker":"[Unknown4]","startTime":2087.778,"endTime":2089.938,"body":"sandbag this most recent dea"},{"speaker":"[Unknown4]","startTime":2091.058,"endTime":2095.298,"body":"but that was the same it was like that and it's i was ga like monster pumps and"},{"speaker":"[Unknown4]","startTime":2095.378,"endTime":2100.098,"body":"stuff back then but now it's i i mean i still am getting them on mostly lower body"},{"speaker":"[Unknown4]","startTime":2100.098,"endTime":2103.618,"body":"days as opposed to upper body but it's from that the"},{"speaker":"[Unknown3]","startTime":2103.18,"endTime":2104.18,"body":"go"},{"speaker":"[Unknown4]","startTime":2103.778,"endTime":2107.378,"body":"the training stimulus is really different and it was like a light bulb went off"},{"speaker":"[Unknown4]","startTime":2107.458,"endTime":2113.218,"body":"and granite she is kind of reinforcing like wishful thinking on my"},{"speaker":"[Unknown3]","startTime":2112.78,"endTime":2113.78,"body":"yeah"},{"speaker":"[Unknown4]","startTime":2113.298,"endTime":2117.618,"body":"end like oh you know no air and you didn't lose any muscle like it was just it was"},{"speaker":"[Unknown4]","startTime":2117.778,"endTime":2122.498,"body":"just the a temporary representation or a temporary like maximal representation of"},{"speaker":"[Unknown4]","startTime":2122.498,"endTime":2125.938,"body":"the muscle you do have right so it's kind of confirming my bias here which"},{"speaker":"[Unknown4]","startTime":2126.098,"endTime":2128.338,"body":"obviously just makes me feel better about myself but"},{"speaker":"[Unknown4]","startTime":2130.018,"endTime":2131.218,"body":"it is rooted in"},{"speaker":"[Unknown4]","startTime":2133.158,"endTime":2134.158,"body":"a very"},{"speaker":"[Unknown3]","startTime":2133.98,"endTime":2134.98,"body":"is it"},{"speaker":"[Unknown4]","startTime":2134.018,"endTime":2137.858,"body":"realistic scenario which i thought was just really interesting that she picked up"},{"speaker":"[Unknown4]","startTime":2137.598,"endTime":2138.598,"body":"on that"},{"speaker":"[Unknown3]","startTime":2138.02,"endTime":2139.02,"body":"i wonder if"},{"speaker":"[Unknown3]","startTime":2139.88,"endTime":2144.68,"body":"four point four pounds or whatever of sarcoplasmic hypertrophy if the delta"},{"speaker":"[Unknown3]","startTime":2144.92,"endTime":2149.24,"body":"between your old sarcoplasmic hypertrophy and your current state of sarcoplasmic"},{"speaker":"[Unknown3]","startTime":2149.24,"endTime":2152.76,"body":"hyper tree could be four point four pounds like i don't know enough about it like"},{"speaker":"[Unknown3]","startTime":2152.84,"endTime":2157.48,"body":"if anyone on here listening potentially knows how much glycogen can you hold in"},{"speaker":"[Unknown3]","startTime":2157.46,"endTime":2158.46,"body":"your muscles and"},{"speaker":"[Unknown4]","startTime":2159.218,"endTime":2165.458,"body":"oh yeah i know that it's man i wanna say it's around it's either i think it's"},{"speaker":"[Unknown4]","startTime":2165.698,"endTime":2168.178,"body":"three hundred grams to four hundred grams of"},{"speaker":"[Unknown4]","startTime":2169.778,"endTime":2174.098,"body":"muscle glycogen right in obviously if you're a smaller person you're a larger"},{"speaker":"[Unknown4]","startTime":2174.098,"endTime":2180.338,"body":"person that's muscle glycogen but for every gram of glycogen your body's gonna"},{"speaker":"[Unknown4]","startTime":2180.118,"endTime":2181.118,"body":"pull"},{"speaker":"[Unknown4]","startTime":2181.218,"endTime":2185.778,"body":"approximately three grams of water it's a two point seven i believe precisely but"},{"speaker":"[Unknown3]","startTime":2181.32,"endTime":2183.24,"body":"three grams of water right"},{"speaker":"[Unknown4]","startTime":2185.858,"endTime":2190.898,"body":"then you basically multiply that by four or sorry three right so let's say it's"},{"speaker":"[Unknown4]","startTime":2190.898,"endTime":2193.858,"body":"four hundred grams of glycogen you multiply that by three now you're getting"},{"speaker":"[Unknown4]","startTime":2195.298,"endTime":2200.018,"body":"twelve hundred total grams a pound is like four hundred fifty grams let's call it"},{"speaker":"[Unknown4]","startTime":2200.098,"endTime":2203.938,"body":"four hundred for simple so we're talking like three to four pounds basically of"},{"speaker":"[Unknown4]","startTime":2204.098,"endTime":2209.778,"body":"muscle glycogen and fluid you can manipulate just from the glycogen and directly"},{"speaker":"[Unknown4]","startTime":2210.178,"endTime":2212.578,"body":"accompanying water with that glycogen"},{"speaker":"[Unknown3]","startTime":2212.04,"endTime":2217.56,"body":"right but is that actually going into like is that is that considered sarcoplasmic"},{"speaker":"[Unknown3]","startTime":2217.56,"endTime":2223.08,"body":"hypertrophy versus just being like is that is that is that in my mind i'm thinking"},{"speaker":"[Unknown3]","startTime":2223.16,"endTime":2227.48,"body":"of that as the layer of fluid that's outside of the muscle between the muscle and"},{"speaker":"[Unknown3]","startTime":2227.48,"endTime":2232.28,"body":"the fat but i think sarcoplasmic hypertrophy is the fluid inside the muscle which"},{"speaker":"[Unknown3]","startTime":2232.44,"endTime":2234.12,"body":"would be different than what you're talking about"},{"speaker":"[Unknown4]","startTime":2235.618,"endTime":2240.498,"body":"yeah it's not it's not something i feel confident speaking with conviction on i"},{"speaker":"[Unknown4]","startTime":2240.578,"endTime":2245.458,"body":"know like what i was just speaking about or are like your acute shifts of like a"},{"speaker":"[Unknown4]","startTime":2245.538,"endTime":2248.098,"body":"loading before a competition or something like that but"},{"speaker":"[Unknown3]","startTime":2245.88,"endTime":2249.24,"body":"right but that that's more dependent on carb intake versus style of"},{"speaker":"[Unknown4]","startTime":2249.078,"endTime":2250.078,"body":"yes"},{"speaker":"[Unknown3]","startTime":2249.4,"endTime":2250.6,"body":"training type thing right"},{"speaker":"[Unknown4]","startTime":2251.058,"endTime":2252.578,"body":"exactly yeah yep"},{"speaker":"[Unknown3]","startTime":2251.16,"endTime":2255.08,"body":"so i'm trying to go more on the side of like style of training so so you were"},{"speaker":"[Unknown3]","startTime":2255.16,"endTime":2259.56,"body":"training with higher volumes you were getting more pumps these types of things so"},{"speaker":"[Unknown3]","startTime":2259.72,"endTime":2265.56,"body":"there's more intracellular fluid in the muscle belly the sarcoplasmic hypertrophy"},{"speaker":"[Unknown3]","startTime":2265.72,"endTime":2268.12,"body":"versus potentially the way you're training now where you're not really getting"},{"speaker":"[Unknown3]","startTime":2268.28,"endTime":2271.08,"body":"pumps you're working closer to failure you're doing lower volumes things like that"},{"speaker":"[Unknown3]","startTime":2270.7,"endTime":2271.7,"body":"um"},{"speaker":"[Unknown3]","startTime":2273.0,"endTime":2276.84,"body":"so like what i just don't know the difference like i i think you know where i'm"},{"speaker":"[Unknown3]","startTime":2276.84,"endTime":2278.2,"body":"trying to go with that but it's like"},{"speaker":"[Unknown4]","startTime":2278.418,"endTime":2280.178,"body":"i know exactly yeah i don't know either"},{"speaker":"[Unknown3]","startTime":2278.52,"endTime":2282.36,"body":"i don't know what the delta is between like like right now even you wouldn't say"},{"speaker":"[Unknown3]","startTime":2282.44,"endTime":2286.04,"body":"that you have zero sarcoplasmic hypertrophy you would say you have some levels of"},{"speaker":"[Unknown3]","startTime":2286.04,"endTime":2289.24,"body":"sarcoplasm hyper that's less than what you had before potentially"},{"speaker":"[Unknown3]","startTime":2290.66,"endTime":2291.66,"body":"so anyway"},{"speaker":"[Unknown4]","startTime":2291.238,"endTime":2292.238,"body":"yeah"},{"speaker":"[Unknown3]","startTime":2291.48,"endTime":2294.68,"body":"that's all interesting i'm not super well read on that research so i'm not going"},{"speaker":"[Unknown3]","startTime":2294.68,"endTime":2296.92,"body":"to try and go talk myself into a hole here but"},{"speaker":"[Unknown3]","startTime":2298.84,"endTime":2300.2,"body":"but i find that interesting and"},{"speaker":"[Unknown4]","startTime":2299.798,"endTime":2300.798,"body":"yeah"},{"speaker":"[Unknown3]","startTime":2300.34,"endTime":2301.34,"body":"and thought provoking"},{"speaker":"[Unknown3]","startTime":2302.14,"endTime":2303.14,"body":"so then"},{"speaker":"[Unknown4]","startTime":2302.978,"endTime":2305.218,"body":"it's super interesting and thought provoking you"},{"speaker":"[Unknown3]","startTime":2304.28,"endTime":2309.56,"body":"yeah so then we can kind of jump into the three mechanisms of hypertrophy and it's"},{"speaker":"[Unknown3]","startTime":2309.72,"endTime":2313.24,"body":"interesting because when you talk about the two different types of hypertrophy the"},{"speaker":"[Unknown3]","startTime":2313.24,"endTime":2315.56,"body":"myofibrils the sarcoplasmic"},{"speaker":"[Unknown3]","startTime":2316.76,"endTime":2318.12,"body":"i actually think they correlate"},{"speaker":"[Unknown4]","startTime":2318.038,"endTime":2319.038,"body":"see"},{"speaker":"[Unknown3]","startTime":2318.28,"endTime":2322.44,"body":"relatively well to two of the different two of the three mechanisms for"},{"speaker":"[Unknown3]","startTime":2322.52,"endTime":2327.16,"body":"hypertrophy so we have mechanical tension which is essentially just the tension"},{"speaker":"[Unknown3]","startTime":2327.24,"endTime":2330.76,"body":"placed on your muscle so the way that i would think about this is like when you do"},{"speaker":"[Unknown3]","startTime":2330.92,"endTime":2334.84,"body":"a rep of an exercise there's a stretched shortening cycle where there is an"},{"speaker":"[Unknown3]","startTime":2334.84,"endTime":2338.12,"body":"eccentric portion of the rep where the muscle is lengthened and then there's the"},{"speaker":"[Unknown3]","startTime":2338.2,"endTime":2341.0,"body":"concentric portion of the wrap where the muscle is shortened"},{"speaker":"[Unknown3]","startTime":2342.2,"endTime":2345.48,"body":"that essentially can be looked at as if you had a rubber band and you were just"},{"speaker":"[Unknown3]","startTime":2345.56,"endTime":2348.92,"body":"kind of stretching it and letting it go and stretching it and letting it go and"},{"speaker":"[Unknown3]","startTime":2349.14,"endTime":2350.14,"body":"the muscle is"},{"speaker":"[Unknown3]","startTime":2351.48,"endTime":2357.64,"body":"almost what's a good analogy here it's like it's achieving um a callis a small"},{"speaker":"[Unknown3]","startTime":2357.88,"endTime":2361.96,"body":"callis a very very small calais every time that you stretch and shorten and"},{"speaker":"[Unknown3]","startTime":2362.04,"endTime":2365.48,"body":"stretch and shorten it's like the muscle gets more dense maybe that's the better"},{"speaker":"[Unknown3]","startTime":2365.64,"endTime":2369.88,"body":"way of saying it maybe cis is the wrong word but it gets it gets more dense with"},{"speaker":"[Unknown3]","startTime":2369.96,"endTime":2374.12,"body":"each stretch and shorten and stretch and shorten and over the course of time this"},{"speaker":"[Unknown3]","startTime":2374.28,"endTime":2379.64,"body":"tension being placed on the muscle grows the muscle and that's essentially"},{"speaker":"[Unknown3]","startTime":2379.64,"endTime":2383.4,"body":"mechanical tension so any time that you lift weights you're actually receiving"},{"speaker":"[Unknown3]","startTime":2383.8,"endTime":2385.08,"body":"mechanical tension"},{"speaker":"[Unknown3]","startTime":2386.44,"endTime":2390.92,"body":"so even as you're doing metabolic stress which is our second form of muscle"},{"speaker":"[Unknown3]","startTime":2391.0,"endTime":2397.64,"body":"hypertrophy even in doing metabolic stress which primarily causes sarcoplasmic"},{"speaker":"[Unknown3]","startTime":2397.64,"endTime":2403.4,"body":"hypertrophy you're still getting mechanical tension through that so so in no way"},{"speaker":"[Unknown3]","startTime":2403.72,"endTime":2408.04,"body":"can you ever avoid mechanical tension like literally the act of getting out of"},{"speaker":"[Unknown3]","startTime":2408.12,"endTime":2411.88,"body":"your chair and standing up is creating mechanical tension not a whole lot of it"},{"speaker":"[Unknown3]","startTime":2412.02,"endTime":2413.02,"body":"but some of it"},{"speaker":"[Unknown3]","startTime":2414.76,"endTime":2417.64,"body":"so when we talk about metabolic stress we have to understand that mechanical"},{"speaker":"[Unknown3]","startTime":2417.72,"endTime":2421.32,"body":"tension is born into metabolic stress but then it's kind of taking it a little bit"},{"speaker":"[Unknown3]","startTime":2421.48,"endTime":2425.8,"body":"further because you can have mechanical tension without metabolic stress by doing"},{"speaker":"[Unknown3]","startTime":2426.28,"endTime":2430.84,"body":"sets of singles or doubles or triples or whatever you just can mostly avoid"},{"speaker":"[Unknown3]","startTime":2431.0,"endTime":2436.28,"body":"metabolic stress within the muscle um but as you do higher reps and as you do"},{"speaker":"[Unknown3]","startTime":2436.44,"endTime":2437.8,"body":"things like super sets"},{"speaker":"[Unknown3]","startTime":2439.32,"endTime":2445.16,"body":"as you do things like drop sets intensity techniques extended sets as well as"},{"speaker":"[Unknown3]","startTime":2445.24,"endTime":2447.8,"body":"movements that are primarily overloaded in the short position"},{"speaker":"[Unknown3]","startTime":2449.0,"endTime":2451.88,"body":"you' will incur a lot more metabolic stress and you can just think of metabolic"},{"speaker":"[Unknown3]","startTime":2451.96,"endTime":2456.28,"body":"stress essentially as that feeling of burning in your muscle so a lot of people"},{"speaker":"[Unknown3]","startTime":2456.36,"endTime":2460.28,"body":"say like oh man the lactic acid in my muscles is killing me right now like it"},{"speaker":"[Unknown3]","startTime":2460.36,"endTime":2464.52,"body":"burns so bad that literally is just metabolic stress like it's just different"},{"speaker":"[Unknown3]","startTime":2464.6,"endTime":2467.72,"body":"chemicals being shuttled in your muscles and cutting off oxygen supply causing"},{"speaker":"[Unknown3]","startTime":2467.8,"endTime":2470.12,"body":"stress metabolic stress um"},{"speaker":"[Unknown3]","startTime":2472.2,"endTime":2477.08,"body":"so those are kind of the two primary ones and then the third one is muscle damage"},{"speaker":"[Unknown3]","startTime":2477.96,"endTime":2480.92,"body":"and i think damage is really interesting because"},{"speaker":"[Unknown3]","startTime":2483.0,"endTime":2484.68,"body":"maybe up to a couple years ago"},{"speaker":"[Unknown3]","startTime":2485.88,"endTime":2491.08,"body":"the idea was that in science circles was more like you kind of want to mitigate"},{"speaker":"[Unknown3]","startTime":2491.06,"endTime":2492.06,"body":"muscle damage"},{"speaker":"[Unknown3]","startTime":2493.32,"endTime":2497.48,"body":"and now i think it's kind of shifting where the understanding is that"},{"speaker":"[Unknown3]","startTime":2498.52,"endTime":2503.32,"body":"muscle damage is just a result of mechanical tension and metabolic stress"},{"speaker":"[Unknown3]","startTime":2504.68,"endTime":2508.52,"body":"i think that you could break that down a little bit further and say that muscle"},{"speaker":"[Unknown3]","startTime":2508.6,"endTime":2514.52,"body":"damage is going to be more prominent in a lengthened overload movement so these"},{"speaker":"[Unknown3]","startTime":2514.6,"endTime":2517.4,"body":"things that we're obsessed with that we talked about all the time because they"},{"speaker":"[Unknown3]","startTime":2517.48,"endTime":2521.72,"body":"promote more hypertrophy and you know they're gonna help your muscles grow faster"},{"speaker":"[Unknown3]","startTime":2523.08,"endTime":2526.36,"body":"these are the movements that also cause you the most damage they make you the most"},{"speaker":"[Unknown3]","startTime":2526.52,"endTime":2530.12,"body":"sore and things like that so if we're going to sit here and say that length and"},{"speaker":"[Unknown3]","startTime":2530.2,"endTime":2535.8,"body":"overload movements are the primary way to induce hy hypertrophy as quickly as"},{"speaker":"[Unknown3]","startTime":2535.88,"endTime":2539.32,"body":"possible or maximally or compared to a short overload movement or something like"},{"speaker":"[Unknown3]","startTime":2539.48,"endTime":2544.52,"body":"that then we also have to accept along the same lines that muscle damage is in"},{"speaker":"[Unknown3]","startTime":2544.6,"endTime":2548.2,"body":"some a good thing because of the length and overload movements that we're in love"},{"speaker":"[Unknown3]","startTime":2548.28,"endTime":2550.84,"body":"with are the things primarily causing muscle damage"},{"speaker":"[Unknown3]","startTime":2552.12,"endTime":2555.88,"body":"it's not that you don't get any damage in metabolic stress because you certainly"},{"speaker":"[Unknown3]","startTime":2555.5,"endTime":2556.5,"body":"do"},{"speaker":"[Unknown3]","startTime":2557.24,"endTime":2560.76,"body":"but you're going to have to do a lot more of those movements in the metabolic"},{"speaker":"[Unknown3]","startTime":2560.84,"endTime":2566.36,"body":"stress range to probably incur the type of muscle damage that you might incur from"},{"speaker":"[Unknown3]","startTime":2566.52,"endTime":2569.72,"body":"doing more mechanical tension based lengthened movements"},{"speaker":"[Unknown3]","startTime":2573.02,"endTime":2574.02,"body":"you go"},{"speaker":"[Unknown4]","startTime":2574.358,"endTime":2575.358,"body":"yeah"},{"speaker":"[Unknown4]","startTime":2576.978,"endTime":2579.698,"body":"yeah i was like i don't know if you're just taking a pause because you were"},{"speaker":"[Unknown4]","startTime":2579.778,"endTime":2582.978,"body":"spitting fire right there and i was like i don't want to stop this is brian's"},{"speaker":"[Unknown3]","startTime":2580.28,"endTime":2584.6,"body":"yeah no and then i ran out of things to say man it was i was like i should have"},{"speaker":"[Unknown4]","startTime":2582.978,"endTime":2584.658,"body":"crushing it right now okay"},{"speaker":"[Unknown3]","startTime":2584.6,"endTime":2586.2,"body":"given you like alright what you got on that"},{"speaker":"[Unknown4]","startTime":2587.458,"endTime":2588.978,"body":"yeah you just gotta stop talking"},{"speaker":"[Unknown4]","startTime":2590.978,"endTime":2594.098,"body":"um so i mean yeah this was this was super super cool because"},{"speaker":"[Unknown4]","startTime":2595.298,"endTime":2599.858,"body":"what i briefly alluded to in the introduction of the episode is historically you"},{"speaker":"[Unknown4]","startTime":2599.858,"endTime":2604.178,"body":"know when left to my own devices let's say that when i'm am programming myself i"},{"speaker":"[Unknown4]","startTime":2604.338,"endTime":2609.378,"body":"just done a lot of the metabolic stress style training i obviously there was some"},{"speaker":"[Unknown4]","startTime":2609.858,"endTime":2613.058,"body":"muscle damage when i would do like rd ls and that sort of thing but i would"},{"speaker":"[Unknown4]","startTime":2613.138,"endTime":2618.178,"body":"generally program higher reps more you know metabolite pump work just because i"},{"speaker":"[Unknown4]","startTime":2618.418,"endTime":2622.498,"body":"historically always just gravitated towards more volume and i was like hey i'm"},{"speaker":"[Unknown3]","startTime":2622.54,"endTime":2623.54,"body":"yeah"},{"speaker":"[Unknown4]","startTime":2622.818,"endTime":2626.818,"body":"decently jacked i'm still getting bigger and looking better like why if it's don't"},{"speaker":"[Unknown4]","startTime":2626.818,"endTime":2630.898,"body":"if it's not broken like kind of why fix it type of thing but really it was just"},{"speaker":"[Unknown4]","startTime":2631.138,"endTime":2635.698,"body":"some shortsightedness in my education around these things and it's been really"},{"speaker":"[Unknown4]","startTime":2635.938,"endTime":2641.298,"body":"really interesting and and fun now as i've you know had more conversations with"},{"speaker":"[Unknown4]","startTime":2641.378,"endTime":2645.138,"body":"people like brian as i've gone through the n one stuff just to really broaden my"},{"speaker":"[Unknown4]","startTime":2645.218,"endTime":2650.338,"body":"horizons and now i think look man i've really beat this metabolic stress horse you"},{"speaker":"[Unknown4]","startTime":2650.418,"endTime":2654.898,"body":"know for for years like what more do i stand to gain by really prioritizing more"},{"speaker":"[Unknown4]","startTime":2655.378,"endTime":2660.818,"body":"time in you know muscle damage style uh training blocks more mechanical tension"},{"speaker":"[Unknown4]","startTime":2660.978,"endTime":2662.978,"body":"based blocks and like where can i really"},{"speaker":"[Unknown4]","startTime":2664.258,"endTime":2669.778,"body":"now explore these and try and create the most rounded year of training is my"},{"speaker":"[Unknown4]","startTime":2669.938,"endTime":2675.138,"body":"pursuit of maximal hypertrophy and i think it's really really important just to"},{"speaker":"[Unknown4]","startTime":2675.218,"endTime":2676.898,"body":"have these types of conversations because"},{"speaker":"[Unknown4]","startTime":2677.938,"endTime":2682.338,"body":"like we are at i i personally feel like we are at an all time high of like"},{"speaker":"[Unknown4]","startTime":2682.738,"endTime":2689.298,"body":"interest in gym and hypertrophy and and this is from from me being here and right"},{"speaker":"[Unknown4]","startTime":2689.458,"endTime":2694.978,"body":"now we're living in in temp arizona which is where arizona state is the gym is"},{"speaker":"[Unknown4]","startTime":2696.178,"endTime":2701.138,"body":"packed with college students like getting after it right i went to the gym like"},{"speaker":"[Unknown4]","startTime":2702.178,"endTime":2705.538,"body":"jenny was going yes so i went on friday night i'm god it's friday fda finally the"},{"speaker":"[Unknown4]","startTime":2705.538,"endTime":2709.378,"body":"jim's gonna be empty it's friday night i shit you not eight p m friday night this"},{"speaker":"[Unknown4]","startTime":2709.378,"endTime":2713.538,"body":"gym is packed with college students and i was like oh wow like there's a shift in"},{"speaker":"[Unknown4]","startTime":2713.278,"endTime":2714.278,"body":"um"},{"speaker":"[Unknown4]","startTime":2715.938,"endTime":2721.538,"body":"like culture kind of thing right you wouldn't catch aaron striker dead in a gym on"},{"speaker":"[Unknown4]","startTime":2721.538,"endTime":2723.218,"body":"friday night in college like no way"},{"speaker":"[Unknown3]","startTime":2723.02,"endTime":2724.02,"body":"yeah"},{"speaker":"[Unknown4]","startTime":2723.458,"endTime":2724.498,"body":"in hell um"},{"speaker":"[Unknown4]","startTime":2725.618,"endTime":2731.938,"body":"and with this i just see a lot of people i i feel like it's you your influence are"},{"speaker":"[Unknown4]","startTime":2732.018,"endTime":2734.418,"body":"different when you're younger and stuff but a lot of people are doing really"},{"speaker":"[Unknown4]","startTime":2734.578,"endTime":2739.058,"body":"stupid and i feel like unfortunately even though we have so much more research"},{"speaker":"[Unknown4]","startTime":2740.258,"endTime":2745.298,"body":"in the realm of literally there's research make people their entire livelihood is"},{"speaker":"[Unknown4]","startTime":2745.298,"endTime":2749.858,"body":"just on researching ways to to improve hypertrophy stuff we still have so much of"},{"speaker":"[Unknown4]","startTime":2749.938,"endTime":2755.858,"body":"just like pr not pragmatic what's see dogmatic not in the knowledge or maybe i"},{"speaker":"[Unknown4]","startTime":2755.938,"endTime":2760.338,"body":"should call information that think that people get kind of like sucked into and i"},{"speaker":"[Unknown4]","startTime":2760.578,"endTime":2765.618,"body":"really just want you know help other people earlier along and their journey to"},{"speaker":"[Unknown4]","startTime":2766.098,"endTime":2770.578,"body":"understand and learn these things like i was thirty two thirty three years old"},{"speaker":"[Unknown4]","startTime":2770.738,"endTime":2774.178,"body":"training for sixteen seventeen years before i started to understand these things"},{"speaker":"[Unknown4]","startTime":2774.578,"endTime":2778.018,"body":"and i just think it's really really cool and want to be able to just help people"},{"speaker":"[Unknown4]","startTime":2778.498,"endTime":2782.578,"body":"understand this and learn it earlier on and help them make more gains better gains"},{"speaker":"[Unknown4]","startTime":2782.658,"endTime":2787.538,"body":"in a shorter period of time with maybe some some lesser mistakes really"},{"speaker":"[Unknown3]","startTime":2787.8,"endTime":2789.72,"body":"yeah what would be the uh"},{"speaker":"[Unknown3]","startTime":2790.76,"endTime":2794.04,"body":"the main thing on the front of your mind that you would change if you looked back"},{"speaker":"[Unknown3]","startTime":2794.2,"endTime":2798.12,"body":"at like if you if you know if you look at these college kids what's one piece of"},{"speaker":"[Unknown3]","startTime":2798.12,"endTime":2801.32,"body":"advice that you could give to them right now that you think would help change"},{"speaker":"[Unknown3]","startTime":2801.56,"endTime":2802.6,"body":"their journey along the way"},{"speaker":"[Unknown4]","startTime":2806.418,"endTime":2809.698,"body":"the only thing that comes to mind is n nutrition and sleep but that's outside the"},{"speaker":"[Unknown4]","startTime":2809.778,"endTime":2811.378,"body":"bounds of this conversation but"},{"speaker":"[Unknown3]","startTime":2811.02,"endTime":2812.02,"body":"yeah"},{"speaker":"[Unknown4]","startTime":2811.938,"endTime":2813.778,"body":"if we're talking about things that are gonna move the"},{"speaker":"[Unknown3]","startTime":2813.66,"endTime":2814.66,"body":"yeah"},{"speaker":"[Unknown4]","startTime":2813.858,"endTime":2819.938,"body":"needle like that that's what it is but with the bounds of this conversation it's i"},{"speaker":"[Unknown4]","startTime":2820.018,"endTime":2824.658,"body":"would say understanding the simple basics between lengthened"},{"speaker":"[Unknown3]","startTime":2824.46,"endTime":2825.46,"body":"and"},{"speaker":"[Unknown4]","startTime":2824.658,"endTime":2826.658,"body":"overload and shortened overload stuff"},{"speaker":"[Unknown4]","startTime":2828.178,"endTime":2833.938,"body":"and if you're doing like because people actually let me back up and take that back"},{"speaker":"[Unknown4]","startTime":2834.178,"endTime":2835.538,"body":"sorry i spoke too soon"},{"speaker":"[Unknown4]","startTime":2837.378,"endTime":2844.898,"body":"understanding like pairing not training movements training like exercise or sorry"},{"speaker":"[Unknown4]","startTime":2844.878,"endTime":2845.878,"body":"training um"},{"speaker":"[Unknown4]","startTime":2847.218,"endTime":2851.618,"body":"movement patterns and muscles not like exercises because people will be like oh"},{"speaker":"[Unknown4]","startTime":2852.018,"endTime":2855.698,"body":"it's legs so i'm gonna do the hack squat and then i'm going to back squat and then"},{"speaker":"[Unknown4]","startTime":2855.698,"endTime":2859.138,"body":"i'm going to smith machine squat and i'm like well basically just doing the same"},{"speaker":"[Unknown4]","startTime":2858.878,"endTime":2859.878,"body":"movement"},{"speaker":"[Unknown3]","startTime":2859.22,"endTime":2860.22,"body":"yeah yeah"},{"speaker":"[Unknown4]","startTime":2859.618,"endTime":2862.818,"body":"pattern with three different exercises you know what i mean and it's and it's like"},{"speaker":"[Unknown4]","startTime":2862.818,"endTime":2866.738,"body":"you're not gonna get what you could get out of the smith machine squat because you"},{"speaker":"[Unknown4]","startTime":2866.898,"endTime":2871.218,"body":"just did a back swat in the hack squat before so really just understanding kind of"},{"speaker":"[Unknown4]","startTime":2871.218,"endTime":2875.138,"body":"like what you said earlier in the episode we're like hey i'm training you know at"},{"speaker":"[Unknown4]","startTime":2875.298,"endTime":2880.338,"body":"at a commercial gym now i can't go from i can't remember what you said to like the"},{"speaker":"[Unknown4]","startTime":2880.498,"endTime":2885.618,"body":"one super set to you know the rear delt row which is in the other movement but i"},{"speaker":"[Unknown4]","startTime":2885.698,"endTime":2889.618,"body":"know i can set the cable here low on the ground i know that that shortened rear"},{"speaker":"[Unknown4]","startTime":2889.698,"endTime":2892.818,"body":"delt position i want to find i can mimic that with this machine that's right next"},{"speaker":"[Unknown4]","startTime":2892.898,"endTime":2895.378,"body":"to me so just understanding what"},{"speaker":"[Unknown4]","startTime":2897.458,"endTime":2903.938,"body":"muscle group you are trying to to target or which fibers of what what lat or sorry"},{"speaker":"[Unknown4]","startTime":2904.018,"endTime":2908.338,"body":"what division fibers you are do you want to create a stimulus out of you can"},{"speaker":"[Unknown4]","startTime":2908.438,"endTime":2909.438,"body":"manipulate"},{"speaker":"[Unknown4]","startTime":2910.578,"endTime":2913.058,"body":"your environment do you have immediately available to"},{"speaker":"[Unknown4]","startTime":2913.138,"endTime":2914.738,"body":"recreate that with a little bit of"},{"speaker":"[Unknown3]","startTime":2913.14,"endTime":2914.14,"body":"mm"},{"speaker":"[Unknown4]","startTime":2916.098,"endTime":2917.858,"body":"creativity and and knowledge"},{"speaker":"[Unknown3]","startTime":2918.36,"endTime":2922.36,"body":"yeah i think avoiding overlapping movement patterns it would be a huge one for"},{"speaker":"[Unknown3]","startTime":2922.44,"endTime":2923.48,"body":"sure um"},{"speaker":"[Unknown3]","startTime":2924.52,"endTime":2928.76,"body":"that is good and also the the idea like you use legs as the example of like you"},{"speaker":"[Unknown3]","startTime":2928.84,"endTime":2932.28,"body":"know we're training legs today so like you know you have it's eight different"},{"speaker":"[Unknown3]","startTime":2932.44,"endTime":2935.4,"body":"movements and seven of them are quad movements and then there's like some like"},{"speaker":"[Unknown3]","startTime":2935.48,"endTime":2939.56,"body":"curls in there or something but you get the same thing with with back training"},{"speaker":"[Unknown3]","startTime":2939.72,"endTime":2944.28,"body":"like people literally are like i'm training back today and you're like uh okay"},{"speaker":"[Unknown3]","startTime":2944.6,"endTime":2948.36,"body":"what part you know cause it's like when i cas said this but he goes like you know"},{"speaker":"[Unknown3]","startTime":2948.44,"endTime":2953.24,"body":"when when people talk about training the the chess they don't say i'm training"},{"speaker":"[Unknown3]","startTime":2953.24,"endTime":2957.48,"body":"front today it's like well what is what is front like front is like"},{"speaker":"[Unknown4]","startTime":2957.358,"endTime":2958.358,"body":"is f"},{"speaker":"[Unknown3]","startTime":2958.04,"endTime":2959.64,"body":"like everything you know so"},{"speaker":"[Unknown4]","startTime":2959.318,"endTime":2960.318,"body":"yeah"},{"speaker":"[Unknown3]","startTime":2959.88,"endTime":2963.0,"body":"so yeah there's so many different regions of the back and so when you're saying"},{"speaker":"[Unknown3]","startTime":2963.0,"endTime":2966.6,"body":"i'm training back like the amount of times that you've seen people with like a"},{"speaker":"[Unknown3]","startTime":2966.68,"endTime":2971.32,"body":"seven exercise back sequence and it's like three rows where the elbow position is"},{"speaker":"[Unknown3]","startTime":2971.4,"endTime":2974.68,"body":"the exact same and the pole position is the exact same and you're just like mm"},{"speaker":"[Unknown3]","startTime":2974.54,"endTime":2975.54,"body":"okay"},{"speaker":"[Unknown3]","startTime":2976.2,"endTime":2979.8,"body":"so that's a good one i i also do think that where you were going with that first"},{"speaker":"[Unknown3]","startTime":2979.96,"endTime":2983.56,"body":"one is good too because like even if you don't even know the name"},{"speaker":"[Unknown4]","startTime":2983.318,"endTime":2984.318,"body":"yeah"},{"speaker":"[Unknown3]","startTime":2983.72,"endTime":2986.6,"body":"of like you know this is a lengthened overload movement and this is a short"},{"speaker":"[Unknown3]","startTime":2986.76,"endTime":2991.24,"body":"overload movement like just understanding that some movements fail"},{"speaker":"[Unknown3]","startTime":2992.76,"endTime":2995.08,"body":"at a position where you're uh at more risk"},{"speaker":"[Unknown3]","startTime":2996.2,"endTime":3000.28,"body":"and other movements fail at a position where there is no risk"},{"speaker":"[Unknown3]","startTime":3001.8,"endTime":3005.96,"body":"and being able to utilize that to train at different"},{"speaker":"[Unknown3]","startTime":3007.02,"endTime":3008.02,"body":"intensities and"},{"speaker":"[Unknown3]","startTime":3009.4,"endTime":3011.4,"body":"just the the the the plethora of different"},{"speaker":"[Unknown3]","startTime":3012.44,"endTime":3017.88,"body":"um knowledge that that you can garner and implement into your training when you"},{"speaker":"[Unknown3]","startTime":3018.2,"endTime":3021.0,"body":"understand that these movements kind of stimulate your body a little bit"},{"speaker":"[Unknown3]","startTime":3021.16,"endTime":3025.32,"body":"differently that can then send you down further paths and open up you know other"},{"speaker":"[Unknown3]","startTime":3025.48,"endTime":3030.92,"body":"warm holes for you to go down so um you know it's great for the most part that"},{"speaker":"[Unknown3]","startTime":3031.0,"endTime":3034.84,"body":"people are just in the gym lifting weights and that the general idea and the"},{"speaker":"[Unknown3]","startTime":3034.92,"endTime":3041.16,"body":"culture is improving but like also when i meet people now that are teenagers are"},{"speaker":"[Unknown3]","startTime":3041.32,"endTime":3044.76,"body":"like early twenty seconds college kids that are lifting and i talk to them about"},{"speaker":"[Unknown3]","startTime":3045.8,"endTime":3049.0,"body":"you know who do they follow where do they get their information and stuff like"},{"speaker":"[Unknown3]","startTime":3048.7,"endTime":3049.7,"body":"that"},{"speaker":"[Unknown3]","startTime":3050.28,"endTime":3056.28,"body":"it's still usually a lot of those big names like steve cook michael hern like it's"},{"speaker":"[Unknown3]","startTime":3056.28,"endTime":3059.88,"body":"a lot of these people with like millions of followers in the hypertrophy game but"},{"speaker":"[Unknown3]","startTime":3059.96,"endTime":3065.4,"body":"i'm getting more and more people that tell me that jeff nipper is one of their top"},{"speaker":"[Unknown3]","startTime":3065.48,"endTime":3069.48,"body":"like two or three that they follow and these people have no like evidence based"},{"speaker":"[Unknown3]","startTime":3069.48,"endTime":3074.28,"body":"like they don't follow helms or like ist or sheen feld or anything but they know"},{"speaker":"[Unknown3]","startTime":3074.36,"endTime":3079.48,"body":"jeff nip and and that's pretty cool because jeff is doing a great job of"},{"speaker":"[Unknown3]","startTime":3079.64,"endTime":3081.8,"body":"distilling down a lot of that science into"},{"speaker":"[Unknown3]","startTime":3083.4,"endTime":3089.0,"body":"understandable digestible ways for people to to implement their training and so i"},{"speaker":"[Unknown3]","startTime":3089.08,"endTime":3094.68,"body":"think through following jeff you'll at least be introduced to the idea of length"},{"speaker":"[Unknown3]","startTime":3094.68,"endTime":3098.44,"body":"and and short overload movements and the three mechanisms for hypertrophy and"},{"speaker":"[Unknown3]","startTime":3098.6,"endTime":3101.48,"body":"stuff like that so we will see these people"},{"speaker":"[Unknown3]","startTime":3102.68,"endTime":3105.88,"body":"as they continue to go through the space like some of them will drop off and"},{"speaker":"[Unknown3]","startTime":3105.88,"endTime":3109.56,"body":"they'll probably stop training after college and they'll become like husbands and"},{"speaker":"[Unknown3]","startTime":3109.8,"endTime":3112.76,"body":"dads and you know working men and stuff like that working women"},{"speaker":"[Unknown3]","startTime":3115.02,"endTime":3116.02,"body":"but others"},{"speaker":"[Unknown3]","startTime":3116.84,"endTime":3120.76,"body":"will have that kind of passion ignited and they'll take it further and further and"},{"speaker":"[Unknown3]","startTime":3120.84,"endTime":3123.88,"body":"further and those are those are probably the ones that we're the most interested"},{"speaker":"[Unknown3]","startTime":3124.04,"endTime":3125.96,"body":"in talking to as they continue that journey"},{"speaker":"[Unknown4]","startTime":3129.778,"endTime":3133.858,"body":"one hundred percent yes i think that's a fantastic way to to wrap up this episode"},{"speaker":"[Unknown4]","startTime":3133.938,"endTime":3135.458,"body":"is there anything else you wanna add brian"},{"speaker":"[Unknown3]","startTime":3136.04,"endTime":3137.72,"body":"no man that feels pretty good"},{"speaker":"[Unknown4]","startTime":3139.378,"endTime":3144.658,"body":"perfect so this in my opinion right it's a little early to say maybe one of my"},{"speaker":"[Unknown4]","startTime":3144.658,"endTime":3148.098,"body":"favorite episodes we've done i feel like it's been there like the application is"},{"speaker":"[Unknown4]","startTime":3148.338,"endTime":3152.898,"body":"super super high it's something that you know i don't think a lot of people"},{"speaker":"[Unknown4]","startTime":3153.538,"endTime":3157.938,"body":"understand at a sufficient level and it's just by scratching the surface on a lot"},{"speaker":"[Unknown4]","startTime":3158.018,"endTime":3162.338,"body":"of this stuff can really in influence the decisions you make your in your own"},{"speaker":"[Unknown4]","startTime":3162.418,"endTime":3166.098,"body":"training how you approach it and how you can kind of understand why certain"},{"speaker":"[Unknown4]","startTime":3166.338,"endTime":3171.618,"body":"training days may be more damaging you have more dom than others and just really"},{"speaker":"[Unknown4]","startTime":3171.778,"endTime":3175.778,"body":"really cool uh conversation all around so thank you for sharing your wisdom with"},{"speaker":"[Unknown4]","startTime":3200.9680000000003,"endTime":3204.808,"body":"me and the listeners as always brian we will talk to you guys next week"}]}