{"version":"1.0.0","segments":[{"speaker":"[Unknown1]","startTime":25.16,"endTime":26.52,"body":"maybe that background noises"},{"speaker":"[Unknown1]","startTime":38.22,"endTime":39.22,"body":"right"},{"speaker":"[Unknown2]","startTime":41.598,"endTime":46.158,"body":"so not much of updates for me just that i have two client roster spots i' looking"},{"speaker":"[Unknown2]","startTime":46.238,"endTime":51.757999999999996,"body":"to fill these i'm looking to preferentially give to either experience lifters or"},{"speaker":"[Unknown2]","startTime":51.838,"endTime":56.958,"body":"especially new aspiring coaches in the space as i want to be able to give a little"},{"speaker":"[Unknown2]","startTime":57.038,"endTime":60.398,"body":"bit of a low level mentorship and education on top of the nutrition coaching"},{"speaker":"[Unknown2]","startTime":60.478,"endTime":65.118,"body":"aspect of it so super unique what i'm doing i'm starting to get more inquiries on"},{"speaker":"[Unknown2]","startTime":65.358,"endTime":69.75800000000001,"body":"it specifically from people that i'm really really looking to work with which i'm"},{"speaker":"[Unknown2]","startTime":69.838,"endTime":74.238,"body":"super super excited about and just a way for me to give back more than to what i"},{"speaker":"[Unknown2]","startTime":74.178,"endTime":75.178,"body":"normally do"},{"speaker":"[Unknown2]","startTime":77.518,"endTime":83.438,"body":"other than that enjoying the remote living aspect for the majority had our super"},{"speaker":"[Unknown2]","startTime":83.598,"endTime":88.398,"body":"productive work weekend probably the most productive work weekend i've had in a"},{"speaker":"[Unknown2]","startTime":88.55799999999999,"endTime":93.278,"body":"very very long time i'm feeling super motivated and creative right now and i'm"},{"speaker":"[Unknown2]","startTime":93.278,"endTime":98.238,"body":"just that's exactly what i was hoping for with these two months away or in this"},{"speaker":"[Unknown2]","startTime":98.318,"endTime":103.038,"body":"remote area just to get a lot of you know head down work stuff growth type things"},{"speaker":"[Unknown2]","startTime":103.278,"endTime":106.638,"body":"going so i'm very very excited about that and looking to continue"},{"speaker":"[Unknown2]","startTime":108.318,"endTime":110.958,"body":"working on that and that's about that's about it for me"},{"speaker":"[Unknown1]","startTime":111.48,"endTime":114.76,"body":"sweet i'm gonna jump in real quick with one more update that i just remember"},{"speaker":"[Unknown1]","startTime":115.08,"endTime":119.08,"body":"because this podcast will be coming out on three hundred twenty two and then on"},{"speaker":"[Unknown1]","startTime":119.56,"endTime":123.88,"body":"three hundred twenty eight we start new cycles across all the different paragon"},{"speaker":"[Unknown1]","startTime":123.9,"endTime":124.9,"body":"programs so"},{"speaker":"[Unknown1]","startTime":125.88,"endTime":130.04000000000002,"body":"physique program will just be finishing up a metabolic phase which means that"},{"speaker":"[Unknown1]","startTime":130.12,"endTime":134.28,"body":"they'll be jumping into a one two week straight up hypertrophy program which is"},{"speaker":"[Unknown1]","startTime":134.36,"endTime":138.6,"body":"going to be super cool and two of the things i'm really excited about on this new"},{"speaker":"[Unknown1]","startTime":138.7,"endTime":139.7,"body":"cycle are"},{"speaker":"[Unknown1]","startTime":140.84,"endTime":143.72,"body":"we have a glut bridge to hip thrust"},{"speaker":"[Unknown2]","startTime":143.298,"endTime":144.298,"body":"s"},{"speaker":"[Unknown1]","startTime":143.88,"endTime":145.95999999999998,"body":"superset so this is what's kind of"},{"speaker":"[Unknown2]","startTime":145.738,"endTime":146.738,"body":"not really"},{"speaker":"[Unknown1]","startTime":146.04000000000002,"endTime":150.28,"body":"called like a mechanical drop set where you the easiest way to picture this i"},{"speaker":"[Unknown1]","startTime":150.28,"endTime":153.96,"body":"think is to think of like a dumbbell fly into like a dumbbell bench press so"},{"speaker":"[Unknown1]","startTime":154.12,"endTime":158.36,"body":"because the fly requires less weight you do that until you basically can't do"},{"speaker":"[Unknown1]","startTime":158.44,"endTime":162.68,"body":"anymore and then you can still continue accrue reps with a dumbbell bench press so"},{"speaker":"[Unknown1]","startTime":162.38,"endTime":163.38,"body":"same"},{"speaker":"[Unknown2]","startTime":162.498,"endTime":163.498,"body":"see"},{"speaker":"[Unknown1]","startTime":163.0,"endTime":166.36,"body":"idea with the glut bridge into to the hip thrust you know glue bridge is much more"},{"speaker":"[Unknown1]","startTime":166.44,"endTime":171.56,"body":"isolated and acute and then the hip thrust incorporates a little bit of quads uh"},{"speaker":"[Unknown1]","startTime":171.72,"endTime":176.44,"body":"hams and doctors and stuff like that so that you can continue accrue reps there so"},{"speaker":"[Unknown1]","startTime":176.66,"endTime":177.66,"body":"i'm excited about that"},{"speaker":"[Unknown2]","startTime":177.538,"endTime":178.538,"body":"series"},{"speaker":"[Unknown1]","startTime":177.8,"endTime":182.04,"body":"sequence and then another difference for the first time ever on our physique"},{"speaker":"[Unknown1]","startTime":182.12,"endTime":188.44,"body":"programs at paragon we're going to be having lateral delt on both upper body days"},{"speaker":"[Unknown1]","startTime":188.44,"endTime":192.68,"body":"as primary repeating movements so on one of the days we're doing a short"},{"speaker":"[Unknown1]","startTime":193.0,"endTime":197.8,"body":"overloaded lateral delt movement that version that i do where the dumbbells don't"},{"speaker":"[Unknown1]","startTime":197.8,"endTime":200.6,"body":"actually come all the way down at the bottom so you stop it about like thirty"},{"speaker":"[Unknown1]","startTime":200.84,"endTime":205.0,"body":"degrees from your body and then back up again so that overloads the short position"},{"speaker":"[Unknown1]","startTime":205.32,"endTime":210.28,"body":"at the top of the rep and then on the other day we're doing a lengthened overload"},{"speaker":"[Unknown1]","startTime":210.84,"endTime":213.48,"body":"lateral rays so we're focusing more on the bottom position"},{"speaker":"[Unknown1]","startTime":214.6,"endTime":219.08,"body":"or using a dual cable cross you like we like to do where that also kind of"},{"speaker":"[Unknown1]","startTime":219.16,"endTime":222.44,"body":"overloads the length and position and then that's going to be super setted with a"},{"speaker":"[Unknown1]","startTime":222.44,"endTime":226.52,"body":"front raise so you can do that front rays again either with dumbbells or you can"},{"speaker":"[Unknown1]","startTime":226.6,"endTime":231.16,"body":"use that awesome cable setup where you go from wide to narrow so that's going to"},{"speaker":"[Unknown1]","startTime":231.16,"endTime":235.24,"body":"be super fun and a little bit different and those are all dropping on three"},{"speaker":"[Unknown1]","startTime":235.32,"endTime":239.4,"body":"hundred twenty eight uh so if anyone has any interest in that definitely check"},{"speaker":"[Unknown1]","startTime":239.42,"endTime":240.42,"body":"those out"},{"speaker":"[Unknown2]","startTime":241.198,"endTime":246.398,"body":"that's super fun uh ironically i did those yesterday i did the lengthened overload"},{"speaker":"[Unknown2]","startTime":246.558,"endTime":251.598,"body":"cable rays raises or lateral raises i could only do single arm with a setup here"},{"speaker":"[Unknown2]","startTime":252.618,"endTime":253.618,"body":"and then i did the"},{"speaker":"[Unknown2]","startTime":254.638,"endTime":259.438,"body":"light sorry shortened overload of the dumbbell lateral races and the thing i was"},{"speaker":"[Unknown2]","startTime":259.51800000000003,"endTime":262.878,"body":"thinking about yesterday was it's really funny coz i literally did this at the gym"},{"speaker":"[Unknown2]","startTime":262.95799999999997,"endTime":268.558,"body":"yesterday i've been lifting coming up on like twenty years now and i am just now"},{"speaker":"[Unknown2]","startTime":268.878,"endTime":274.318,"body":"like really getting really adept at lateral races which is absolutely insane like"},{"speaker":"[Unknown2]","startTime":274.478,"endTime":278.63800000000003,"body":"i hated them for years and it's one of the things that you see people perform like"},{"speaker":"[Unknown2]","startTime":278.798,"endTime":281.198,"body":"the most poorly like so much body english"},{"speaker":"[Unknown2]","startTime":282.018,"endTime":283.018,"body":"and"},{"speaker":"[Unknown2]","startTime":283.218,"endTime":284.218,"body":"like"},{"speaker":"[Unknown2]","startTime":284.878,"endTime":289.838,"body":"doing weird things with their elbows i mean it's crazy but it's it's funny to me"},{"speaker":"[Unknown2]","startTime":289.998,"endTime":292.878,"body":"because like that was me for so long i just could not figure it out and now it's"},{"speaker":"[Unknown2]","startTime":292.878,"endTime":296.718,"body":"like i'm still perfecting it and refining it getting those crazy good stimulus so"},{"speaker":"[Unknown2]","startTime":296.878,"endTime":300.798,"body":"it's really fun i guess i should say after all those years of performing it poorly"},{"speaker":"[Unknown2]","startTime":300.958,"endTime":305.598,"body":"and hating it to finally like really enjoy doing them and being able to get the"},{"speaker":"[Unknown2]","startTime":305.678,"endTime":307.438,"body":"right stimulus and stuff it's really cool"},{"speaker":"[Unknown1]","startTime":308.28,"endTime":311.96,"body":"yeah being proficient in a lateral race took me forever as well like i would even"},{"speaker":"[Unknown1]","startTime":312.04,"endTime":315.32,"body":"say it's just in this last year that i figured it out too and"},{"speaker":"[Unknown1]","startTime":316.6,"endTime":321.4,"body":"i think the key was understanding that like even in something like a lateral ray"},{"speaker":"[Unknown1]","startTime":321.48,"endTime":325.88,"body":"there should be some rep slowing as you fatigue and what would really happen in"},{"speaker":"[Unknown1]","startTime":325.88,"endTime":330.12,"body":"the past is that you know i would start with super strict form but as it got hard"},{"speaker":"[Unknown1]","startTime":330.44,"endTime":333.96,"body":"instead of just staying strict and letting the rep slow it would be like you know"},{"speaker":"[Unknown1]","startTime":334.44,"endTime":338.76,"body":"one degree of body english than two percent or maybe one percent then two percent"},{"speaker":"[Unknown1]","startTime":339.0,"endTime":343.4,"body":"body english than three percent b's almost like you can continue doing reps"},{"speaker":"[Unknown1]","startTime":343.48,"endTime":347.24,"body":"forever and never actually have any slowdown because you're just using a little"},{"speaker":"[Unknown1]","startTime":347.32,"endTime":351.24,"body":"bit more momentum to keep going and i always struggled with that when it came to"},{"speaker":"[Unknown1]","startTime":351.24,"endTime":356.04,"body":"progression of lateral raises too because i didn't have like this super consistent"},{"speaker":"[Unknown1]","startTime":356.2,"endTime":359.32,"body":"standardized technique where everything was so stripped i would just you know"},{"speaker":"[Unknown1]","startTime":359.32,"endTime":363.08,"body":"increase body english so i was able to go from like fourteen reps to twenty reps"},{"speaker":"[Unknown1]","startTime":363.24,"endTime":367.24,"body":"over the course of a messo cycle but it was just a change in the way i was"},{"speaker":"[Unknown1]","startTime":367.32,"endTime":370.76,"body":"performing it not exactly like i'm getting six reps stronger type thing things so"},{"speaker":"[Unknown1]","startTime":370.92,"endTime":374.84,"body":"so i fully agree and it's kind of wild that you know both of us been training like"},{"speaker":"[Unknown1]","startTime":374.92,"endTime":377.88,"body":"twenty plus years at this point and we're just figuring out a lot of raises"},{"speaker":"[Unknown2]","startTime":379.438,"endTime":383.758,"body":"yeah yeah it's really really wild all right are you ready to jump into some of"},{"speaker":"[Unknown2]","startTime":383.658,"endTime":384.658,"body":"these questions brian"},{"speaker":"[Unknown1]","startTime":384.66,"endTime":385.66,"body":"yep yep"},{"speaker":"[Unknown2]","startTime":386.318,"endTime":390.158,"body":"cool i know how i want to answer the first one so let's see what you say and then"},{"speaker":"[Unknown2]","startTime":390.638,"endTime":394.558,"body":"we'll go from there so the context which i love about the guy who asked this"},{"speaker":"[Unknown2]","startTime":394.638,"endTime":398.798,"body":"question he provided the context so in the context of a lean gaining phase to be"},{"speaker":"[Unknown2]","startTime":398.958,"endTime":405.118,"body":"precise i'm assuming that we do know that the calorie balance over a period of"},{"speaker":"[Unknown2]","startTime":405.118,"endTime":408.478,"body":"time is always going to be the most important factor do you think there is"},{"speaker":"[Unknown2]","startTime":408.638,"endTime":413.918,"body":"rationale to limiting the amounts of fats and or carbohydrate per meal to a"},{"speaker":"[Unknown2]","startTime":414.078,"endTime":418.958,"body":"certain number so he gives an example instead of having one meal with one hundred"},{"speaker":"[Unknown2]","startTime":419.278,"endTime":424.558,"body":"fifty grams of carbohydrate and thirty grams of fat would it be preferable to have"},{"speaker":"[Unknown2]","startTime":424.798,"endTime":429.998,"body":"two meals of seventy five grams of carbohydrate and fifteen grams of fat so you're"},{"speaker":"[Unknown2]","startTime":429.998,"endTime":435.518,"body":"equating calories in both scenarios and he even adds that he has a quote unquote"},{"speaker":"[Unknown2]","startTime":435.598,"endTime":439.918,"body":"bro feeling that the two meals in this example would yield a better body"},{"speaker":"[Unknown2]","startTime":439.998,"endTime":443.838,"body":"composition over the long term brian what are your thoughts"},{"speaker":"[Unknown1]","startTime":443.08,"endTime":448.28,"body":"y yeah i agree my thought is that it probably comes down primarily to digestion"},{"speaker":"[Unknown1]","startTime":448.44,"endTime":451.4,"body":"which may impact nutrient partitioning a little bit"},{"speaker":"[Unknown1]","startTime":453.8,"endTime":459.16,"body":"so like i think when you're looking at like the hierarchy of importance that this"},{"speaker":"[Unknown1]","startTime":459.4,"endTime":464.44,"body":"definitely falls lower down on the totem pole than just like overall daily"},{"speaker":"[Unknown1]","startTime":464.52,"endTime":468.04,"body":"calories and protein carb macros and things like that like he said right"},{"speaker":"[Unknown1]","startTime":469.48,"endTime":474.36,"body":"but if you are gonna be super nuanced about it then yes i mean one hundred fifty"},{"speaker":"[Unknown1]","startTime":474.52,"endTime":479.0,"body":"carbs and thirty grams of fat is a lot of food in one meal not to mention that"},{"speaker":"[Unknown1]","startTime":479.08,"endTime":481.4,"body":"there's also going to be protein attached to that i'm sure"},{"speaker":"[Unknown1]","startTime":482.6,"endTime":487.4,"body":"so yeah i mean right off the bat like i i think you would probably have better"},{"speaker":"[Unknown1]","startTime":487.64,"endTime":492.2,"body":"digestion potentially be able to use those nutrients more effectively and"},{"speaker":"[Unknown1]","startTime":493.4,"endTime":497.96,"body":"and over the course of a day maybe you end up a little more satiated by able to"},{"speaker":"[Unknown1]","startTime":498.12,"endTime":502.44,"body":"being able to eat two you know pretty substantial meals instead of one just like"},{"speaker":"[Unknown1]","startTime":502.52,"endTime":503.56,"body":"king size feast"},{"speaker":"[Unknown2]","startTime":504.798,"endTime":506.558,"body":"yeah i agree i think the"},{"speaker":"[Unknown2]","startTime":507.678,"endTime":510.958,"body":"what i wanted to talk about more in this particular context with the example is"},{"speaker":"[Unknown2]","startTime":511.038,"endTime":513.838,"body":"the carbohydrate over the fat right thirty grams of fat"},{"speaker":"[Unknown2]","startTime":515.1179999999999,"endTime":520.078,"body":"it's not super high um depending on the quality of your day but really the angle i"},{"speaker":"[Unknown2]","startTime":520.158,"endTime":525.198,"body":"wanted to talk about from is your um blood glucose and glucose and tolerance and"},{"speaker":"[Unknown2]","startTime":525.198,"endTime":529.838,"body":"insulin sensitivity right so i generally instruct clients to cap around one"},{"speaker":"[Unknown2]","startTime":529.6179999999999,"endTime":530.6179999999999,"body":"hundred"},{"speaker":"[Unknown2]","startTime":531.438,"endTime":535.358,"body":"carbs per meal and that's if they're having you know four five hundred per day"},{"speaker":"[Unknown2]","startTime":535.598,"endTime":538.718,"body":"because let's face it there's no real way you're gonna get around that"},{"speaker":"[Unknown2]","startTime":540.798,"endTime":545.198,"body":"for that specific reason right we just don't want you slamming a bunch of"},{"speaker":"[Unknown2]","startTime":545.598,"endTime":550.398,"body":"carbohydrates for blood glucose reasons and then especially in the context of a"},{"speaker":"[Unknown2]","startTime":550.558,"endTime":555.918,"body":"gaining phase we know that generally unless you're doing a super short gaining"},{"speaker":"[Unknown2]","startTime":555.998,"endTime":560.318,"body":"phase but in this context if we're talking about a lean gaining phase it's going"},{"speaker":"[Unknown2]","startTime":560.318,"endTime":564.238,"body":"to be longer because in order to make any tangible progress if you want to"},{"speaker":"[Unknown2]","startTime":564.798,"endTime":569.358,"body":"mitigate body fat but still make it worthwhile to go in a gay phase you're talking"},{"speaker":"[Unknown2]","startTime":569.678,"endTime":575.358,"body":"probably six months you know four maybe minimum bare minimum um your insulin"},{"speaker":"[Unknown2]","startTime":575.598,"endTime":581.438,"body":"levels will gradually rise as the carbohydrates will gradually rise your blood"},{"speaker":"[Unknown2]","startTime":581.518,"endTime":585.518,"body":"glucose over time generally will gradually rise as you're feeding up the"},{"speaker":"[Unknown2]","startTime":585.598,"endTime":589.838,"body":"carbohydrate and if you were in the later phases of that you would want to pay a"},{"speaker":"[Unknown2]","startTime":589.918,"endTime":594.158,"body":"little bit more attention to that just from an overall health standpoint right so"},{"speaker":"[Unknown2]","startTime":594.318,"endTime":599.278,"body":"for that reason i generally recommend splitting them into smaller sizes as opposed"},{"speaker":"[Unknown2]","startTime":599.278,"endTime":604.158,"body":"to like two huge meals of you know one hundred fifty grams of carbohydrate i would"},{"speaker":"[Unknown2]","startTime":604.318,"endTime":608.158,"body":"rather you do you know four at you know whatever eighty five and change or"},{"speaker":"[Unknown2]","startTime":608.318,"endTime":612.958,"body":"whatever ends up being that same amount of number so yes i would recommend doing"},{"speaker":"[Unknown2]","startTime":613.198,"endTime":620.638,"body":"that and just know the farther you go into the surplus the more food you eat the"},{"speaker":"[Unknown2]","startTime":620.798,"endTime":624.718,"body":"more beneficial it can be to end up going to like four and five meals right if"},{"speaker":"[Unknown2]","startTime":624.798,"endTime":627.678,"body":"you're only doing two thousand two hundred calories or something like that you can"},{"speaker":"[Unknown2]","startTime":627.678,"endTime":631.038,"body":"easily split that across three but if you're getting into three thousand four"},{"speaker":"[Unknown2]","startTime":631.198,"endTime":635.118,"body":"hundred three thousand five hundred four thousand right splitting those into more"},{"speaker":"[Unknown2]","startTime":635.758,"endTime":640.558,"body":"would be better just from a digestive standpoint as well as the glucose"},{"speaker":"[Unknown1]","startTime":641.86,"endTime":642.86,"body":"would you say that"},{"speaker":"[Unknown1]","startTime":645.16,"endTime":647.56,"body":"if someone's in a surplus right and they're"},{"speaker":"[Unknown1]","startTime":648.76,"endTime":652.52,"body":"post workout and maybe they didn't even have any like intra workout right they"},{"speaker":"[Unknown1]","startTime":652.68,"endTime":657.48,"body":"just post workout um would there be rationale at that point you know to to"},{"speaker":"[Unknown1]","startTime":657.56,"endTime":661.08,"body":"minimize fat but to have potentially over one hundred carbs supposed to work out"},{"speaker":"[Unknown1]","startTime":661.08,"endTime":664.28,"body":"or would you still say in that case that a hundred would be like a cap for you"},{"speaker":"[Unknown2]","startTime":664.958,"endTime":669.438,"body":"i don't want to really put a hard number on it but if someone was doing like one"},{"speaker":"[Unknown2]","startTime":669.438,"endTime":673.678,"body":"hundred twenty in their post workout i'm gonna say hey let's put thirty or forty"},{"speaker":"[Unknown2]","startTime":673.758,"endTime":675.118,"body":"in an intra workout and"},{"speaker":"[Unknown1]","startTime":674.7,"endTime":675.7,"body":"yes"},{"speaker":"[Unknown2]","startTime":675.198,"endTime":677.758,"body":"then we'll bring that down to eighty or something like that"},{"speaker":"[Unknown1]","startTime":678.38,"endTime":679.38,"body":"cool now i"},{"speaker":"[Unknown2]","startTime":678.738,"endTime":679.738,"body":"yeah"},{"speaker":"[Unknown1]","startTime":679.4,"endTime":685.88,"body":"take that yeah cool this next question is interesting and slightly confusing so um"},{"speaker":"[Unknown1]","startTime":685.96,"endTime":690.44,"body":"i'm going to frame it up real quick the initial question was do you consider"},{"speaker":"[Unknown1]","startTime":690.84,"endTime":695.48,"body":"adding a set for an exercise as a way to increase stimulus and i saw that and i"},{"speaker":"[Unknown1]","startTime":695.48,"endTime":700.12,"body":"was like huh interesting discussion yes probably and then he continued and he said"},{"speaker":"[Unknown1]","startTime":700.76,"endTime":704.6,"body":"you know adding as little sets as needed over the course of a messo cycle kind of"},{"speaker":"[Unknown1]","startTime":704.6,"endTime":708.28,"body":"like what kriss beard ley put together chris beardsley put together in this"},{"speaker":"[Unknown1]","startTime":708.36,"endTime":712.6,"body":"infographic and then he linked to an infographic on instagram which we'll put in"},{"speaker":"[Unknown1]","startTime":712.68,"endTime":714.36,"body":"the show notes below and"},{"speaker":"[Unknown1]","startTime":715.56,"endTime":721.4,"body":"the infographic confused me because in the infographic he's actually saying you"},{"speaker":"[Unknown1]","startTime":721.4,"endTime":725.88,"body":"know you have nine sets of curls and there are three different exercises so nine"},{"speaker":"[Unknown1]","startTime":726.04,"endTime":727.48,"body":"total sets three sets of each"},{"speaker":"[Unknown1]","startTime":728.52,"endTime":729.88,"body":"and then his improved"},{"speaker":"[Unknown1]","startTime":731.48,"endTime":735.72,"body":"result was actually only eight sets so it was two different exercises for four"},{"speaker":"[Unknown1]","startTime":735.88,"endTime":741.08,"body":"sets each so first of all that's less sets there were other variables that he"},{"speaker":"[Unknown1]","startTime":741.32,"endTime":743.4,"body":"included in the infographic for example he"},{"speaker":"[Unknown1]","startTime":744.52,"endTime":746.76,"body":"increased rest between sets he"},{"speaker":"[Unknown1]","startTime":748.36,"endTime":749.72,"body":"increased time under tension"},{"speaker":"[Unknown1]","startTime":751.16,"endTime":755.24,"body":"by manipulating tempo so it went from like a two second negative to a four second"},{"speaker":"[Unknown1]","startTime":755.48,"endTime":756.6,"body":"negative in the second example"},{"speaker":"[Unknown1]","startTime":758.62,"endTime":759.62,"body":"so"},{"speaker":"[Unknown1]","startTime":760.46,"endTime":761.46,"body":"in some ways like"},{"speaker":"[Unknown1]","startTime":762.36,"endTime":769.56,"body":"the stimulus is increasing via the increased eccentric time as well as potentially"},{"speaker":"[Unknown1]","startTime":770.2,"endTime":774.6,"body":"increasing the rest between sets allows you to put more into your sets get more"},{"speaker":"[Unknown1]","startTime":774.76,"endTime":778.36,"body":"out of them things like that but per his initial question about do you consider"},{"speaker":"[Unknown1]","startTime":778.68,"endTime":783.0,"body":"adding a set of an exercise as a way to increase stimulus like chris spurs said in"},{"speaker":"[Unknown1]","startTime":783.0,"endTime":787.48,"body":"this infographic i i don't necessarily feel like i'm seeing the same thing in the"},{"speaker":"[Unknown1]","startTime":787.64,"endTime":792.68,"body":"infographic that this person is seeing um so you guys can check that infographic"},{"speaker":"[Unknown1]","startTime":792.76,"endTime":796.84,"body":"out but to answer his initial question as far as whether adding in a set is a way"},{"speaker":"[Unknown1]","startTime":796.92,"endTime":799.56,"body":"to increase stimulus yes absolutely"},{"speaker":"[Unknown1]","startTime":801.24,"endTime":804.84,"body":"we talked a bit about the idea of increasing stimulus"},{"speaker":"[Unknown1]","startTime":806.12,"endTime":811.0,"body":"two episodes ago on the one that we did about mechanical tension i had a kind of"},{"speaker":"[Unknown1]","startTime":811.16,"endTime":814.92,"body":"monologue in the beginning where i talked about how i personally like to increase"},{"speaker":"[Unknown1]","startTime":815.32,"endTime":819.96,"body":"stimulus and adding sets is certainly a way that you can do that and it's actually"},{"speaker":"[Unknown1]","startTime":820.2,"endTime":822.12,"body":"something that i use in my training as well"},{"speaker":"[Unknown1]","startTime":824.38,"endTime":825.38,"body":"however i think that"},{"speaker":"[Unknown1]","startTime":826.5,"endTime":827.5,"body":"when you add the set"},{"speaker":"[Unknown1]","startTime":828.44,"endTime":832.12,"body":"and how often you add sets is is certainly something that is important to consider"},{"speaker":"[Unknown1]","startTime":832.44,"endTime":833.48,"body":"and probably very individual"},{"speaker":"[Unknown1]","startTime":834.84,"endTime":839.32,"body":"adding one set of you know a length and overload movement like a back squat an r"},{"speaker":"[Unknown1]","startTime":839.32,"endTime":844.6,"body":"dl a pendulum squat type thing is going to be a significantly higher dose of"},{"speaker":"[Unknown1]","startTime":845.08,"endTime":848.36,"body":"increased stimulus than going from three sets of"},{"speaker":"[Unknown1]","startTime":849.4,"endTime":854.76,"body":"cable preacher curls to to four sets of cable preacher crows so so i think that"},{"speaker":"[Unknown1]","startTime":854.84,"endTime":858.44,"body":"you had just have to be careful with that and i do think that that's a very"},{"speaker":"[Unknown1]","startTime":859.48,"endTime":865.48,"body":"reasonable way for you to look to increase stimulus throughout a messo cycle i"},{"speaker":"[Unknown1]","startTime":865.56,"endTime":869.16,"body":"just wouldn't get super carried away with it like maybe the the way that rp does"},{"speaker":"[Unknown1]","startTime":869.24,"endTime":872.76,"body":"it where they tend to have you go from something along the lines of ten sets to"},{"speaker":"[Unknown1]","startTime":872.84,"endTime":877.56,"body":"twenty sets over the course of a messo or eight to sixteen or whatever it is i'm"},{"speaker":"[Unknown1]","startTime":877.64,"endTime":880.92,"body":"not really a huge fan of you doubling the amount of"},{"speaker":"[Unknown1]","startTime":883.0,"endTime":887.0,"body":"work sets that you're doing in a meso cycle per muscle group so i think maybe"},{"speaker":"[Unknown1]","startTime":887.16,"endTime":889.8,"body":"there's reason over the course of a messo to add one to"},{"speaker":"[Unknown1]","startTime":890.92,"endTime":893.8,"body":"three sets as long as you're doing them on like short overload movements that"},{"speaker":"[Unknown1]","startTime":893.8,"endTime":895.48,"body":"aren't super fatiguing et cetera"},{"speaker":"[Unknown1]","startTime":896.52,"endTime":899.56,"body":"but i definitely would be careful not to get carried away with that"},{"speaker":"[Unknown2]","startTime":901.118,"endTime":905.998,"body":"yeah i would agree with that completely one thing that this is stemming from i was"},{"speaker":"[Unknown2]","startTime":906.158,"endTime":911.998,"body":"listening to an iron culture episode yesterday the mo well it's the one i'm like"},{"speaker":"[Unknown2]","startTime":912.078,"endTime":915.038,"body":"training to failure and it has something about advanced as well i can't remember"},{"speaker":"[Unknown2]","startTime":914.818,"endTime":915.818,"body":"the exact"},{"speaker":"[Unknown1]","startTime":915.66,"endTime":916.66,"body":"yep"},{"speaker":"[Unknown2]","startTime":915.838,"endTime":919.758,"body":"episode number but one thing that was really interesting is there is this larger"},{"speaker":"[Unknown2]","startTime":919.838,"endTime":925.118,"body":"discussion around how training to failure is incredibly subjective and they even"},{"speaker":"[Unknown2]","startTime":925.358,"endTime":929.518,"body":"brought in things as much as like if there was like exercise like one of the"},{"speaker":"[Unknown2]","startTime":929.838,"endTime":935.278,"body":"research assistants saying easy keep going you got two more that will change your"},{"speaker":"[Unknown2]","startTime":935.438,"endTime":938.878,"body":"perception of failure because you might think like i'm dying but then when someone"},{"speaker":"[Unknown2]","startTime":939.118,"endTime":944.638,"body":"says two more you will perform two more because it's like an an external input and"},{"speaker":"[Unknown2]","startTime":945.518,"endTime":949.038,"body":"that was really that helps shape the a the way i'm gonna answer this and the fact"},{"speaker":"[Unknown2]","startTime":948.818,"endTime":949.818,"body":"that like"},{"speaker":"[Unknown2]","startTime":950.558,"endTime":954.238,"body":"achieving stimulus is like a an an acqui"},{"speaker":"[Unknown2]","startTime":955.518,"endTime":959.598,"body":"for example when i was transitioning from like my cross fit days and olympic"},{"speaker":"[Unknown2]","startTime":959.598,"endTime":964.558,"body":"weight lifting days back into like hypertrophy training i achieving a good quad"},{"speaker":"[Unknown2]","startTime":964.718,"endTime":969.758,"body":"stimulus was incredibly difficult for me the only way i could do it was doing like"},{"speaker":"[Unknown2]","startTime":969.918,"endTime":976.158,"body":"a tons of like drop sets in metabolite increasing sets on a leg extension that was"},{"speaker":"[Unknown2]","startTime":976.238,"endTime":981.118,"body":"the only way i knew how to do it so for me then to increase you know stimulus"},{"speaker":"[Unknown2]","startTime":981.278,"endTime":986.078,"body":"that's what i had to do because that's the only way i knew how now because i've"},{"speaker":"[Unknown2]","startTime":986.158,"endTime":991.198,"body":"spent however many hours of my life on practicing this and creating a better"},{"speaker":"[Unknown2]","startTime":991.438,"endTime":995.438,"body":"connection with my quads i don't need to do that anymore i can do like two sets on"},{"speaker":"[Unknown2]","startTime":995.438,"endTime":998.478,"body":"a hack squat and my legs are blown up so"},{"speaker":"[Unknown2]","startTime":999.598,"endTime":1006.718,"body":"it can be but it's only one tool of many available tools to be able to do that and"},{"speaker":"[Unknown2]","startTime":1006.798,"endTime":1013.518,"body":"i really in aabout way my answer is it's subjective in certain contexts yes when"},{"speaker":"[Unknown2]","startTime":1013.678,"endTime":1019.038,"body":"you only know one tool but there are more tools that you should take the time to"},{"speaker":"[Unknown2]","startTime":1018.898,"endTime":1019.898,"body":"explore"},{"speaker":"[Unknown1]","startTime":1021.8,"endTime":1028.76,"body":"yeah i agree that um that iron culture episode was the most recent one and um i i"},{"speaker":"[Unknown1]","startTime":1028.92,"endTime":1032.2,"body":"remember what they were talking about with that and i think that one thing that we"},{"speaker":"[Unknown1]","startTime":1032.3600000000001,"endTime":1036.04,"body":"do probably need to consider when we're talking about somebody yelling at you or"},{"speaker":"[Unknown1]","startTime":1036.12,"endTime":1038.52,"body":"like a research assistant telling you' got two more or whatever"},{"speaker":"[Unknown1]","startTime":1039.42,"endTime":1040.42,"body":"is that"},{"speaker":"[Unknown1]","startTime":1041.24,"endTime":1045.96,"body":"there's also evidence that i think was also from work that eric helms did that as"},{"speaker":"[Unknown1]","startTime":1046.04,"endTime":1051.24,"body":"you become an advanced trainee you're actually very very good at ri r to the point"},{"speaker":"[Unknown1]","startTime":1051.48,"endTime":1055.56,"body":"that like if you call out at five reps when you think you have five left and then"},{"speaker":"[Unknown1]","startTime":1055.64,"endTime":1058.28,"body":"you call out at three when you have three left and then you call it at one when"},{"speaker":"[Unknown1]","startTime":1058.36,"endTime":1062.6,"body":"you think you have one left that most advanced trainees are like accurate to that"},{"speaker":"[Unknown1]","startTime":1062.58,"endTime":1063.58,"body":"within one rep"},{"speaker":"[Unknown1]","startTime":1065.24,"endTime":1070.12,"body":"so personally like i am almost a hundred percent confident that if i'm you know to"},{"speaker":"[Unknown1]","startTime":1070.28,"endTime":1074.84,"body":"rr and so or if i'm at zero r r and someone's like you got two more like i'm not"},{"speaker":"[Unknown1]","startTime":1075.0,"endTime":1078.52,"body":"getting two more reps there's there's absolutely no chance of that right so i just"},{"speaker":"[Unknown1]","startTime":1078.6,"endTime":1082.52,"body":"think that it also you know plays into your advancement level and then that also"},{"speaker":"[Unknown1]","startTime":1082.92,"endTime":1086.84,"body":"plays into whether you add sets or not to because as an advanced trainee who's"},{"speaker":"[Unknown1]","startTime":1087.0,"endTime":1090.68,"body":"potentially stronger and can create more damage through these movements adding a"},{"speaker":"[Unknown1]","startTime":1090.76,"endTime":1094.44,"body":"set could be like this massive sledgehammer where you know you're if you're going"},{"speaker":"[Unknown1]","startTime":1094.6,"endTime":1098.76,"body":"from two sets of hacks to three sets of hacks then suddenly you're increasing your"},{"speaker":"[Unknown1]","startTime":1098.84,"endTime":1102.92,"body":"hack squat output by fifty percent which is a ridiculously large amount of hack"},{"speaker":"[Unknown1]","startTime":1102.82,"endTime":1103.82,"body":"squat increase"},{"speaker":"[Unknown1]","startTime":1104.68,"endTime":1106.84,"body":"so just kind of another thing to consider there"},{"speaker":"[Unknown2]","startTime":1106.318,"endTime":1112.238,"body":"yeah and what that does to any other training you have left for that day right if"},{"speaker":"[Unknown2]","startTime":1112.398,"endTime":1116.638,"body":"i was to maybe like hack it was just like my first exercise i'm doing three quad"},{"speaker":"[Unknown2]","startTime":1116.798,"endTime":1122.398,"body":"exercises if i add a third set you know take to like a a one i one rr or something"},{"speaker":"[Unknown2]","startTime":1122.798,"endTime":1125.598,"body":"what i might be doing afterwards maybe i'm doing split squats or something they"},{"speaker":"[Unknown2]","startTime":1125.678,"endTime":1131.118,"body":"are going to get severely impacted performance wise and really just output and"},{"speaker":"[Unknown2]","startTime":1131.198,"endTime":1132.318,"body":"everything there so it's yeah"},{"speaker":"[Unknown1]","startTime":1131.9,"endTime":1132.9,"body":"yeah"},{"speaker":"[Unknown2]","startTime":1132.718,"endTime":1134.318,"body":"it what you said it super spot on"},{"speaker":"[Unknown1]","startTime":1135.3,"endTime":1136.3,"body":"cool"},{"speaker":"[Unknown2]","startTime":1137.758,"endTime":1139.198,"body":"i'm gonna kick this next one to you"},{"speaker":"[Unknown2]","startTime":1140.718,"endTime":1141.838,"body":"so it's a two part question"},{"speaker":"[Unknown2]","startTime":1142.658,"endTime":1143.658,"body":"first part is"},{"speaker":"[Unknown1]","startTime":1142.92,"endTime":1145.8,"body":"can i actually let let me actually just frame this up real quick"},{"speaker":"[Unknown2]","startTime":1145.458,"endTime":1146.458,"body":"yeah"},{"speaker":"[Unknown1]","startTime":1145.88,"endTime":1150.68,"body":"because i so this question came through from a guy who who follows me and he's"},{"speaker":"[Unknown1]","startTime":1150.76,"endTime":1154.52,"body":"actually um an intellectual i think like we've had really good discussions about a"},{"speaker":"[Unknown1]","startTime":1154.52,"endTime":1155.64,"body":"lot of this n one stuff"},{"speaker":"[Unknown1]","startTime":1156.68,"endTime":1161.24,"body":"so when this question came through i i honestly like i had an intuition on it but"},{"speaker":"[Unknown1]","startTime":1161.32,"endTime":1167.32,"body":"i i didn't know the answer so i actually posed both of these questions to cass but"},{"speaker":"[Unknown1]","startTime":1167.4,"endTime":1171.64,"body":"i told him that i think this is an over ask and that he can feel free to ignore my"},{"speaker":"[Unknown1]","startTime":1171.8,"endTime":1174.84,"body":"question he decided to ignore my question so"},{"speaker":"[Unknown1]","startTime":1177.32,"endTime":1180.44,"body":"because he doesn't need to be answering my questions on my podcast for me"},{"speaker":"[Unknown2]","startTime":1180.098,"endTime":1181.098,"body":"yeah"},{"speaker":"[Unknown1]","startTime":1180.84,"endTime":1185.32,"body":"so what i did is i then consulted two other guys that i work with in respect in"},{"speaker":"[Unknown1]","startTime":1185.32,"endTime":1190.28,"body":"the field jordan lipps who we've talked about on here before and adam neff who's"},{"speaker":"[Unknown1]","startTime":1190.44,"endTime":1192.76,"body":"another guy who's been through the n one practical"},{"speaker":"[Unknown2]","startTime":1192.658,"endTime":1193.658,"body":"yeah"},{"speaker":"[Unknown1]","startTime":1193.16,"endTime":1198.12,"body":"and so the three of us had some good discussions on these questions so anything"},{"speaker":"[Unknown1]","startTime":1198.44,"endTime":1201.16,"body":"that i say in regards to this is kind of a"},{"speaker":"[Unknown1]","startTime":1202.52,"endTime":1206.76,"body":"a cumulative sense of understanding that we've created through the three of"},{"speaker":"[Unknown2]","startTime":1206.578,"endTime":1207.578,"body":"it's just nice"},{"speaker":"[Unknown1]","startTime":1206.84,"endTime":1210.04,"body":"us discussing this and then i'll just kind of give you my thoughts from there"},{"speaker":"[Unknown1]","startTime":1211.16,"endTime":1215.24,"body":"so the question was basically what is the difference in stimulus between doing a"},{"speaker":"[Unknown1]","startTime":1215.32,"endTime":1219.72,"body":"rear dealt pull down where the cable is coming from high to low like you would see"},{"speaker":"[Unknown1]","startTime":1219.88,"endTime":1224.36,"body":"in a standard pull down versus a more horizontal line of pull that we might"},{"speaker":"[Unknown1]","startTime":1224.52,"endTime":1229.48,"body":"consider like a row type movement and then in this question he also wanted us to"},{"speaker":"[Unknown1]","startTime":1229.56,"endTime":1230.68,"body":"assume that all"},{"speaker":"[Unknown1]","startTime":1231.8,"endTime":1236.04,"body":"points of performance are the same meaning that the elbow abduction is the same"},{"speaker":"[Unknown1]","startTime":1236.2,"endTime":1239.88,"body":"the amount of distance that the elbows travel away from your body that the hand"},{"speaker":"[Unknown1]","startTime":1240.2,"endTime":1245.88,"body":"position or width of your grip is the same and that the arc of motion is the same"},{"speaker":"[Unknown1]","startTime":1246.28,"endTime":1249.8,"body":"and that's important because it's very obvious that if you're going from like a"},{"speaker":"[Unknown1]","startTime":1249.88,"endTime":1254.04,"body":"narrow grip and then you're pulling out that that's going to be different than if"},{"speaker":"[Unknown1]","startTime":1254.04,"endTime":1258.28,"body":"you're just having a sagal plane movement that's going in and out and then same"},{"speaker":"[Unknown1]","startTime":1258.44,"endTime":1262.76,"body":"thing if you're wide and come narrow that's also going to be different than if you"},{"speaker":"[Unknown1]","startTime":1262.84,"endTime":1267.88,"body":"have that like sagal plane forward and backward type motion so all he's asking is"},{"speaker":"[Unknown1]","startTime":1267.96,"endTime":1271.88,"body":"if you're doing the exact same movement but one is coming up from up high and one"},{"speaker":"[Unknown1]","startTime":1272.04,"endTime":1277.4,"body":"is coming from more horizontal is there a difference in stimulus to to your rear"},{"speaker":"[Unknown1]","startTime":1277.18,"endTime":1278.18,"body":"doubts"},{"speaker":"[Unknown1]","startTime":1279.56,"endTime":1281.64,"body":"and so my initial thought on this"},{"speaker":"[Unknown1]","startTime":1283.24,"endTime":1288.2,"body":"is that it's it's probably minimal if it exists at all um because i think the"},{"speaker":"[Unknown1]","startTime":1288.36,"endTime":1292.36,"body":"elbow position the hand position and the arc of motion are going to be the primary"},{"speaker":"[Unknown1]","startTime":1292.92,"endTime":1297.88,"body":"things that change that one thing we do know from the n one practical is that"},{"speaker":"[Unknown1]","startTime":1298.04,"endTime":1304.36,"body":"there are three regions of the rear dels there's a medial region which is going to"},{"speaker":"[Unknown1]","startTime":1304.36,"endTime":1308.92,"body":"be closest to your spine essentially there's going to be a lateral region which is"},{"speaker":"[Unknown1]","startTime":1309.0,"endTime":1312.84,"body":"going to be furthest away from your spine so basically out to the side as far as"},{"speaker":"[Unknown1]","startTime":1313.0,"endTime":1317.4,"body":"possible and then there's the middle region which is just the middle between those"},{"speaker":"[Unknown1]","startTime":1317.1,"endTime":1318.1,"body":"two"},{"speaker":"[Unknown1]","startTime":1319.56,"endTime":1322.92,"body":"but the thing to keep in mind about those three regions is that those three"},{"speaker":"[Unknown1]","startTime":1323.08,"endTime":1327.64,"body":"regions are they move horizontally so it goes from the middle of your body to"},{"speaker":"[Unknown1]","startTime":1327.8,"endTime":1332.2,"body":"slightly outside of that and then slightly outside of that they don't necessarily"},{"speaker":"[Unknown1]","startTime":1332.92,"endTime":1336.84,"body":"align vertically so it's not like you have a high rear delt and a low rear delt"},{"speaker":"[Unknown1]","startTime":1336.92,"endTime":1340.52,"body":"right you just have a inside and the outside in the middle i hope that makes sense"},{"speaker":"[Unknown1]","startTime":1340.6,"endTime":1341.8,"body":"do that make sense yeah"},{"speaker":"[Unknown1]","startTime":1343.1,"endTime":1344.1,"body":"so"},{"speaker":"[Unknown1]","startTime":1344.84,"endTime":1349.24,"body":"you know if we had a low rear del and a high rear dell then i would say that"},{"speaker":"[Unknown1]","startTime":1349.4,"endTime":1353.56,"body":"pulling from high to low probably trains your lower rear delt a little bit more"},{"speaker":"[Unknown1]","startTime":1353.88,"endTime":1358.52,"body":"whereas pulling horizontal might train your like higher or mid rear doubts a"},{"speaker":"[Unknown1]","startTime":1358.6,"endTime":1362.52,"body":"little bit more um but because i don't really think that we have a low rear dealt"},{"speaker":"[Unknown1]","startTime":1363.32,"endTime":1366.92,"body":"my answer is basically that i think they're pretty much all the same one to one"},{"speaker":"[Unknown1]","startTime":1370.36,"endTime":1375.0,"body":"i i i do intend on asking this question to cass next time that i see him in person"},{"speaker":"[Unknown1]","startTime":1375.32,"endTime":1380.68,"body":"where he can't ignore me but um but for the meantime that is is my stance on that"},{"speaker":"[Unknown1]","startTime":1380.76,"endTime":1383.8,"body":"and then we can jump to the second part of the question in a second but do you"},{"speaker":"[Unknown1]","startTime":1383.88,"endTime":1385.08,"body":"have any any thoughts on that"},{"speaker":"[Unknown2]","startTime":1385.598,"endTime":1390.878,"body":"i honestly don't and that's why i wanted to kick it to you i for something like"},{"speaker":"[Unknown2]","startTime":1391.038,"endTime":1394.158,"body":"that it's such a i don't want to call it like a small muscle but it is a small"},{"speaker":"[Unknown2]","startTime":1394.238,"endTime":1398.718,"body":"muscle right it's i mean for your average person asking them to like target their"},{"speaker":"[Unknown2]","startTime":1398.878,"endTime":1404.078,"body":"rear dealt to begin with is like and hey what's the word i'm looking for like a"},{"speaker":"[Unknown2]","startTime":1405.118,"endTime":1409.918,"body":"a hard thing to do in general right and my experience with this i would just say"},{"speaker":"[Unknown2]","startTime":1410.078,"endTime":1414.478,"body":"perform whichever one you feel you get a better stimulus from with the amount of"},{"speaker":"[Unknown2]","startTime":1414.558,"endTime":1417.998,"body":"knowledge that you already have of the performance of it it's"},{"speaker":"[Unknown2]","startTime":1419.198,"endTime":1424.718,"body":"potentially a wash in in my opinion if you want what i would prefer i i do mostly"},{"speaker":"[Unknown2]","startTime":1424.798,"endTime":1430.158,"body":"the row version i think it's just easier to perform and removes complexity so i'm"},{"speaker":"[Unknown2]","startTime":1430.158,"endTime":1431.438,"body":"gonna obviously jump on that"},{"speaker":"[Unknown1]","startTime":1431.82,"endTime":1432.82,"body":"yeah"},{"speaker":"[Unknown1]","startTime":1433.72,"endTime":1438.44,"body":"yeah i wonder if one of them like potentially the pull down variation may allow"},{"speaker":"[Unknown1]","startTime":1438.42,"endTime":1439.42,"body":"you to get"},{"speaker":"[Unknown1]","startTime":1441.16,"endTime":1444.92,"body":"further back so maybe you can get like a little bit more range of motion and"},{"speaker":"[Unknown1]","startTime":1445.0,"endTime":1449.08,"body":"potentially get it a little bit shorter going from high to low but i don't feel"},{"speaker":"[Unknown1]","startTime":1449.08,"endTime":1454.04,"body":"super confident with that either so i'll update you guys if and when i get cast to"},{"speaker":"[Unknown1]","startTime":1453.98,"endTime":1454.98,"body":"answer this for me"},{"speaker":"[Unknown1]","startTime":1455.96,"endTime":1460.36,"body":"and then jumping into part b is another question about stimulus and this time it's"},{"speaker":"[Unknown1]","startTime":1460.36,"endTime":1465.08,"body":"on the cable curl so that the guy is asking is there a difference or what is the"},{"speaker":"[Unknown1]","startTime":1465.16,"endTime":1469.96,"body":"difference between a c a cable curl that's coming from low to high so essentially"},{"speaker":"[Unknown1]","startTime":1469.96,"endTime":1475.16,"body":"the arm is going to be angled down at the start of the movement versus a cable"},{"speaker":"[Unknown1]","startTime":1475.24,"endTime":1480.36,"body":"curl where the humerus like essentially the tricep is parallel to the ground at"},{"speaker":"[Unknown1]","startTime":1480.44,"endTime":1484.84,"body":"the start so imagine your arm is parallel to the ground and then you're curling up"},{"speaker":"[Unknown1]","startTime":1485.16,"endTime":1492.68,"body":"versus the arm being down and then curling up and i feel pretty confident that the"},{"speaker":"[Unknown1]","startTime":1492.84,"endTime":1497.16,"body":"answer to that is that one where the arm starts parallel to the ground is going to"},{"speaker":"[Unknown1]","startTime":1497.32,"endTime":1502.92,"body":"be more of a short overload um just because there isn't going to be a stretch at"},{"speaker":"[Unknown1]","startTime":1503.0,"endTime":1507.0,"body":"the length and position there as much so it's a really fantastic way to overload"},{"speaker":"[Unknown1]","startTime":1507.16,"endTime":1510.84,"body":"short if that's your goal it puts the elbow even further in front of the body than"},{"speaker":"[Unknown1]","startTime":1510.92,"endTime":1514.52,"body":"you would if your elbow was down like your elbow can still be in front of the body"},{"speaker":"[Unknown1]","startTime":1514.52,"endTime":1517.16,"body":"if it's down but it's certainly going to be"},{"speaker":"[Unknown1]","startTime":1518.44,"endTime":1522.6,"body":"going to be more in front of the body if that arm is coming out horizontal so so"},{"speaker":"[Unknown1]","startTime":1522.68,"endTime":1524.04,"body":"that would be my thoughts on that one"},{"speaker":"[Unknown2]","startTime":1523.998,"endTime":1525.438,"body":"i would agree with that completely"},{"speaker":"[Unknown1]","startTime":1525.62,"endTime":1526.62,"body":"cool"},{"speaker":"[Unknown1]","startTime":1527.32,"endTime":1532.36,"body":"alright next question here i wonder if you have any thoughts on this i'll kick it"},{"speaker":"[Unknown1]","startTime":1532.36,"endTime":1537.24,"body":"over to you and then we can kick back to me but why and if it even is is the swiss"},{"speaker":"[Unknown1]","startTime":1537.32,"endTime":1541.32,"body":"bar or football bar is another name better for pectoral development"},{"speaker":"[Unknown2]","startTime":1542.878,"endTime":1544.478,"body":"my initial thought would be for"},{"speaker":"[Unknown2]","startTime":1545.918,"endTime":1550.638,"body":"joint comfort type thing i mean so many people have really poor pressing mechanics"},{"speaker":"[Unknown2]","startTime":1550.738,"endTime":1551.738,"body":"because we just learned"},{"speaker":"[Unknown2]","startTime":1553.118,"endTime":1557.918,"body":"potentially poorly with flared elbows out which isn't essentially"},{"speaker":"[Unknown2]","startTime":1558.578,"endTime":1559.578,"body":"very"},{"speaker":"[Unknown2]","startTime":1560.238,"endTime":1564.398,"body":"natural paths of pressing in the football bar or the swiss bar which is basically"},{"speaker":"[Unknown2]","startTime":1564.638,"endTime":1565.678,"body":"going to have your palms"},{"speaker":"[Unknown2]","startTime":1567.758,"endTime":1572.318,"body":"facing each other is just a little bit more of a natural pressing movement and"},{"speaker":"[Unknown2]","startTime":1572.558,"endTime":1577.278,"body":"probably allows for better joint comfort over time that's going to be my answer"},{"speaker":"[Unknown2]","startTime":1577.058,"endTime":1578.058,"body":"there"},{"speaker":"[Unknown1]","startTime":1578.76,"endTime":1584.2,"body":"yeah i agree as well um i think that ultimately though like so so one cool thing"},{"speaker":"[Unknown1]","startTime":1584.28,"endTime":1589.24,"body":"about the swiss bar is that it has both a fully neutral grip on it but it also has"},{"speaker":"[Unknown1]","startTime":1589.4,"endTime":1595.0,"body":"that like semi protonated grip and so i think for chest pressing the semi"},{"speaker":"[Unknown1]","startTime":1595.16,"endTime":1599.48,"body":"protonated grip is probably where it's at because it it aligns a little bit better"},{"speaker":"[Unknown1]","startTime":1599.72,"endTime":1603.72,"body":"with that elbow line of travel that we're looking for so i would say neutral grip"},{"speaker":"[Unknown1]","startTime":1603.88,"endTime":1609.08,"body":"is better than pronator grip but semi protonated grip is potentially better than"},{"speaker":"[Unknown1]","startTime":1609.3,"endTime":1610.3,"body":"either of the other two"},{"speaker":"[Unknown2]","startTime":1610.478,"endTime":1612.398,"body":"i would agree one hundred percent with that"},{"speaker":"[Unknown1]","startTime":1613.16,"endTime":1618.76,"body":"yeah so so maybe there's that um but the thing with the swiss football bar is that"},{"speaker":"[Unknown1]","startTime":1618.84,"endTime":1625.4,"body":"it still doesn't give you any additional deduction as compared to like a barbell"},{"speaker":"[Unknown1]","startTime":1625.56,"endTime":1629.48,"body":"or anything like that so with a dumbbell you can get some eduction because you can"},{"speaker":"[Unknown1]","startTime":1629.56,"endTime":1634.04,"body":"kind of come across your body with a bar bell you don't get any of that with the"},{"speaker":"[Unknown1]","startTime":1634.04,"endTime":1638.04,"body":"dumbbell you get some of it with a swiss bar you also don't get any of it so"},{"speaker":"[Unknown1]","startTime":1639.32,"endTime":1643.56,"body":"i think it kind of goes back again then to to grip position potentially as well as"},{"speaker":"[Unknown1]","startTime":1643.64,"endTime":1647.72,"body":"your statement on like joint integrity and health and stuff like that so i i still"},{"speaker":"[Unknown1]","startTime":1647.8,"endTime":1651.8,"body":"don't think the swiss bar is like i i i wouldn't say it's better than dumbbells i"},{"speaker":"[Unknown1]","startTime":1651.8,"endTime":1655.32,"body":"think you know dumbbells are going to be preferable and then if you really want to"},{"speaker":"[Unknown1]","startTime":1655.32,"endTime":1660.12,"body":"get the peck short um then you have to do some sort of induction across the body"},{"speaker":"[Unknown1]","startTime":1660.28,"endTime":1661.8,"body":"like a press around or a cable"},{"speaker":"[Unknown1]","startTime":1663.48,"endTime":1666.68,"body":"a dual cable press of some sort where you can come to center a little bit more"},{"speaker":"[Unknown2]","startTime":1666.878,"endTime":1671.518,"body":"yeah specifically because the an the question is for pectoral development right if"},{"speaker":"[Unknown2]","startTime":1671.598,"endTime":1675.038,"body":"we were talking about like power output or strength or something like that might"},{"speaker":"[Unknown2]","startTime":1675.198,"endTime":1677.358,"body":"changed the answer but that's where it's important for context"},{"speaker":"[Unknown1]","startTime":1677.66,"endTime":1678.66,"body":"yeah good"},{"speaker":"[Unknown1]","startTime":1680.04,"endTime":1683.16,"body":"this next question i know exactly how i'm going to answer and i think i know how"},{"speaker":"[Unknown1]","startTime":1683.24,"endTime":1686.52,"body":"you're going to answer it too so we'll kick it over to you and then and then i can"},{"speaker":"[Unknown1]","startTime":1686.42,"endTime":1687.42,"body":"give it a shot"},{"speaker":"[Unknown1]","startTime":1688.36,"endTime":1692.6,"body":"when cutting and trying to keep muscle is it better to cut food or add cardio"},{"speaker":"[Unknown2]","startTime":1693.838,"endTime":1698.558,"body":"unfortunately it depends and the real answer there is how much food have you"},{"speaker":"[Unknown2]","startTime":1698.798,"endTime":1701.838,"body":"already cut and how much cardio are you currently doing"},{"speaker":"[Unknown2]","startTime":1702.878,"endTime":1709.438,"body":"personally i like to leverage the food part first and then layer in cardio as"},{"speaker":"[Unknown2]","startTime":1709.758,"endTime":1715.358,"body":"necessary one because let's face it an overwhelming majority of people do not"},{"speaker":"[Unknown2]","startTime":1715.438,"endTime":1721.998,"body":"really enjoy the cardio in the first place and two if you use all of your tools at"},{"speaker":"[Unknown2]","startTime":1722.158,"endTime":1728.078,"body":"once and then things stop working you don't have any more tools to use or you have"},{"speaker":"[Unknown2]","startTime":1728.158,"endTime":1732.718,"body":"to get into where you're doing an hour of cardio per day you're super hungry and"},{"speaker":"[Unknown2]","startTime":1732.878,"endTime":1736.798,"body":"all of these other things to that point which i say unless you're getting on stage"},{"speaker":"[Unknown2]","startTime":1736.878,"endTime":1740.638,"body":"it's not worth it by any stretch of the imagination and you took a poor approach"},{"speaker":"[Unknown2]","startTime":1742.958,"endTime":1749.518,"body":"so with that i'm going to say cut food first and then layer in cardio as necessary"},{"speaker":"[Unknown2]","startTime":1749.678,"endTime":1752.078,"body":"to further facilitate your floss"},{"speaker":"[Unknown1]","startTime":1754.52,"endTime":1759.0,"body":"yeah i i mean you literally answer that the exact same way as me so i have a"},{"speaker":"[Unknown1]","startTime":1759.16,"endTime":1762.12,"body":"really popular post that i put on the gram maybe a year ago"},{"speaker":"[Unknown1]","startTime":1763.56,"endTime":1768.68,"body":"that's called an equation for fat loss or something along those lines and in that"},{"speaker":"[Unknown1]","startTime":1768.76,"endTime":1773.24,"body":"post essentially i discussed that that food should probably be the first thing to"},{"speaker":"[Unknown1]","startTime":1773.32,"endTime":1777.64,"body":"go because there's so many extenuating circumstances that you have to account for"},{"speaker":"[Unknown1]","startTime":1777.8,"endTime":1782.36,"body":"when you start adding cardio in like like additional caloric consumption"},{"speaker":"[Unknown1]","startTime":1782.6,"endTime":1787.32,"body":"additional increased hunger potential fatigue that can impact your weight training"},{"speaker":"[Unknown1]","startTime":1787.32,"endTime":1792.6,"body":"which can then impact your ability to to maintain muscle in your cut things like"},{"speaker":"[Unknown1]","startTime":1792.68,"endTime":1797.0,"body":"that and then the biggest reason just being what you said about having another"},{"speaker":"[Unknown1]","startTime":1797.24,"endTime":1799.16,"body":"tool to pull in your toolbox"},{"speaker":"[Unknown1]","startTime":1800.52,"endTime":1805.88,"body":"so just as a very very general guideline what i like to do is cut food until"},{"speaker":"[Unknown1]","startTime":1807.96,"endTime":1812.28,"body":"it's somewhere around like ten calories per pound and that's like a super super"},{"speaker":"[Unknown1]","startTime":1812.44,"endTime":1817.64,"body":"general number but i don't often like to take people below ten ten calories per"},{"speaker":"[Unknown1]","startTime":1817.72,"endTime":1824.12,"body":"pound of food and at that point i would usually leverage cardio and even then the"},{"speaker":"[Unknown1]","startTime":1824.2,"endTime":1828.68,"body":"cardio that i would leverage would be steps so in that post an equation for fat"},{"speaker":"[Unknown1]","startTime":1828.76,"endTime":1834.2,"body":"lost i discussed you know starting at some nominal amount of steps that's pretty"},{"speaker":"[Unknown1]","startTime":1834.36,"endTime":1837.64,"body":"low something like you know seven thousand eight thousand something along those"},{"speaker":"[Unknown1]","startTime":1837.8,"endTime":1843.32,"body":"lines and then uh over the course of your cut you can cut food and or you can add"},{"speaker":"[Unknown1]","startTime":1843.56,"endTime":1848.12,"body":"steps and maybe it's something along the lines of like you know you can cut two"},{"speaker":"[Unknown1]","startTime":1848.2,"endTime":1852.2,"body":"hundred calories or you can add two thousand steps or whatever the equivalent is i"},{"speaker":"[Unknown1]","startTime":1852.18,"endTime":1853.18,"body":"think that that's pretty close"},{"speaker":"[Unknown1]","startTime":1855.0,"endTime":1858.84,"body":"actually it would probably be a hundred calories to two thousand steps but those"},{"speaker":"[Unknown1]","startTime":1858.92,"endTime":1863.32,"body":"are both tools that you can pull and at different points of your diet you could"},{"speaker":"[Unknown1]","startTime":1863.56,"endTime":1866.92,"body":"potentially say okay my food's pretty low right now you know it would be a lot"},{"speaker":"[Unknown1]","startTime":1867.0,"endTime":1870.6,"body":"easier for me to go for a twenty minute walk than to cut another hundred calories"},{"speaker":"[Unknown1]","startTime":1870.76,"endTime":1874.2,"body":"or in the beginning of the diet you might say hey those twenty minutes are really"},{"speaker":"[Unknown1]","startTime":1874.28,"endTime":1878.12,"body":"valuable for me um it would be a lot easier for me to just cut a hundred calories"},{"speaker":"[Unknown1]","startTime":1878.36,"endTime":1883.16,"body":"instead of adding another twenty minutes of steps so so i would say in general you"},{"speaker":"[Unknown1]","startTime":1883.16,"endTime":1887.16,"body":"know cutting food until you're uh at about ten calories per pound as a general"},{"speaker":"[Unknown1]","startTime":1887.56,"endTime":1891.96,"body":"number depending on so many factors and then potentially leveraging cardio from"},{"speaker":"[Unknown1]","startTime":1891.58,"endTime":1892.58,"body":"there"},{"speaker":"[Unknown2]","startTime":1896.318,"endTime":1901.678,"body":"sorry i was muted i really like how you added the um the time basis into it"},{"speaker":"[Unknown2]","startTime":1901.838,"endTime":1905.758,"body":"because that can further help facilitate your decision as well like if you do not"},{"speaker":"[Unknown2]","startTime":1905.578,"endTime":1906.578,"body":"have the time"},{"speaker":"[Unknown2]","startTime":1907.438,"endTime":1912.718,"body":"to add additional cardio maybe making just planning spending like planning one"},{"speaker":"[Unknown2]","startTime":1912.798,"endTime":1917.678,"body":"time for five minutes on how to maneuver another hundred calories out that gets"},{"speaker":"[Unknown2]","startTime":1917.678,"endTime":1922.638,"body":"you your end result but also saves you you know that twenty minutes over the next"},{"speaker":"[Unknown2]","startTime":1922.878,"endTime":1925.758,"body":"seven days which is a considerable amount of time back into"},{"speaker":"[Unknown1]","startTime":1925.5,"endTime":1926.5,"body":"yeah"},{"speaker":"[Unknown2]","startTime":1925.578,"endTime":1926.578,"body":"your life"},{"speaker":"[Unknown1]","startTime":1927.32,"endTime":1932.36,"body":"one thing that i do like about doing steps though is that it's time where i'm out"},{"speaker":"[Unknown1]","startTime":1932.44,"endTime":1936.2,"body":"of the house and i'm not thinking about food so like as you get deeper and deeper"},{"speaker":"[Unknown1]","startTime":1936.36,"endTime":1940.2,"body":"into a diet there's certainly like more food focus and stuff like that and so a"},{"speaker":"[Unknown1]","startTime":1940.44,"endTime":1945.16,"body":"lot of times in my diets i would find myself purposefully just going out for a"},{"speaker":"[Unknown1]","startTime":1945.24,"endTime":1949.4,"body":"walk because i'm hungry and i don't have calories to eat at that moment and by"},{"speaker":"[Unknown1]","startTime":1949.56,"endTime":1953.96,"body":"going for a walk it kind of takes my mind out of thinking about food and and puts"},{"speaker":"[Unknown1]","startTime":1953.94,"endTime":1954.94,"body":"it in a different place"},{"speaker":"[Unknown1]","startTime":1956.2,"endTime":1958.12,"body":"so for me that's that's been pretty effective"},{"speaker":"[Unknown2]","startTime":1958.478,"endTime":1962.558,"body":"oh there is a lot i mean i i didn't plan to really open the can of worms here but"},{"speaker":"[Unknown2]","startTime":1962.558,"endTime":1966.158,"body":"there's a lot of reasons why you'd want to add you know walking into a calorie"},{"speaker":"[Unknown2]","startTime":1966.158,"endTime":1971.038,"body":"deficit's parasympathetic activity and you know calorie deficits going to be"},{"speaker":"[Unknown2]","startTime":1971.358,"endTime":1974.878,"body":"stressful right so we're already spending more time sympathetic nervous system"},{"speaker":"[Unknown2]","startTime":1974.878,"endTime":1980.558,"body":"dominant by training right being in catabolism basically two four seven so doing"},{"speaker":"[Unknown2]","startTime":1981.118,"endTime":1985.038,"body":"things like more parasympathetic activity will help from a hormonal profile which"},{"speaker":"[Unknown2]","startTime":1984.778,"endTime":1985.778,"body":"will help influence"},{"speaker":"[Unknown2]","startTime":1986.958,"endTime":1991.598,"body":"the easiness i guess i should say of your decision making skills and desires to"},{"speaker":"[Unknown2]","startTime":1992.238,"endTime":1996.478,"body":"stay in that calorie deficit so i mean it it cascades for sure but you know"},{"speaker":"[Unknown2]","startTime":1999.518,"endTime":2003.598,"body":"alright um moving into this one let's kick this over to you i think we're pretty"},{"speaker":"[Unknown2]","startTime":2003.498,"endTime":2004.498,"body":"similar here though"},{"speaker":"[Unknown2]","startTime":2005.358,"endTime":2008.238,"body":"what is your warm up routine i've been doing banded"},{"speaker":"[Unknown2]","startTime":2010.158,"endTime":2011.758,"body":"plus lax ball forever"},{"speaker":"[Unknown1]","startTime":2017.24,"endTime":2019.0,"body":"oh man now i'm on mute okay"},{"speaker":"[Unknown1]","startTime":2020.28,"endTime":2025.64,"body":"so yeah uh my warm up routine is about as simple as it gets man it it's just out"},{"speaker":"[Unknown1]","startTime":2025.72,"endTime":2029.8,"body":"of necessity it's whatever i have to do to make sure that i can do the movements"},{"speaker":"[Unknown1]","startTime":2029.8,"endTime":2034.28,"body":"that i need to do for that day and to be honest like i'm i'm over thirty nine and"},{"speaker":"[Unknown1]","startTime":2034.36,"endTime":2038.36,"body":"a half now i'm closer to forty than than the beginning of thirty nine and i still"},{"speaker":"[Unknown1]","startTime":2038.68,"endTime":2040.28,"body":"don't really need to do much"},{"speaker":"[Unknown1]","startTime":2041.32,"endTime":2047.0,"body":"um most days i would say ninety percentage of my workouts are me walking into the"},{"speaker":"[Unknown1]","startTime":2047.08,"endTime":2051.96,"body":"gym and if it's a leg day i might sit in a squat for two minutes while i play on"},{"speaker":"[Unknown1]","startTime":2052.04,"endTime":2056.12,"body":"my phone and then crack my back do a jefferson curl he know jefferson curl those"},{"speaker":"[Unknown1]","startTime":2056.2,"endTime":2060.12,"body":"ones where you round your back over and kind of go down and back up so maybe it's"},{"speaker":"[Unknown1]","startTime":2060.12,"endTime":2063.56,"body":"like i sit in a squat for two minutes like just with body weight just sit down"},{"speaker":"[Unknown1]","startTime":2063.6400000000003,"endTime":2067.48,"body":"there play on my phone and then do a jefferson curl and that takes all of three"},{"speaker":"[Unknown1]","startTime":2067.6400000000003,"endTime":2071.8,"body":"minutes and then i'm into my first movement whatever that is doing super light"},{"speaker":"[Unknown1]","startTime":2071.5,"endTime":2072.5,"body":"sets"},{"speaker":"[Unknown1]","startTime":2073.88,"endTime":2079.0,"body":"for upper body days it's even less than that like upper body days i just walk in"},{"speaker":"[Unknown1]","startTime":2079.08,"endTime":2083.08,"body":"and maybe like do some arm circles or like a couple white lateral raises"},{"speaker":"[Unknown1]","startTime":2084.2,"endTime":2089.24,"body":"um maybe like five push ups uh something along those lines and then just kind of"},{"speaker":"[Unknown1]","startTime":2089.32,"endTime":2091.4,"body":"jump into the first set that's really light"},{"speaker":"[Unknown1]","startTime":2092.92,"endTime":2096.44,"body":"on things like i i like i relate to this question because"},{"speaker":"[Unknown1]","startTime":2098.04,"endTime":2100.2,"body":"when i was doing my strength cycle in the fall"},{"speaker":"[Unknown1]","startTime":2101.8,"endTime":2106.2,"body":"i i had to do a lot more prep um because i was low bar back squatting and like my"},{"speaker":"[Unknown1]","startTime":2106.28,"endTime":2109.72,"body":"shoulders just didn't want to get in that position so yes i would have to like do"},{"speaker":"[Unknown1]","startTime":2109.88,"endTime":2114.04,"body":"some bandit kind of stuff to to get some movement in there and then i'd take a"},{"speaker":"[Unknown1]","startTime":2114.12,"endTime":2118.68,"body":"cross ball and i'd jam that into my terries and into my traps and you know try to"},{"speaker":"[Unknown1]","startTime":2118.62,"endTime":2119.62,"body":"create a little more"},{"speaker":"[Unknown1]","startTime":2120.6,"endTime":2124.44,"body":"mobility and movement in my upper back um stuff like that"},{"speaker":"[Unknown1]","startTime":2125.46,"endTime":2126.46,"body":"um but"},{"speaker":"[Unknown1]","startTime":2127.24,"endTime":2133.08,"body":"i i really really truly believe that people over wararm up and waste time and"},{"speaker":"[Unknown1]","startTime":2133.24,"endTime":2134.84,"body":"energy warming up so"},{"speaker":"[Unknown1]","startTime":2136.2,"endTime":2138.6,"body":"it's always an as needed basis like"},{"speaker":"[Unknown1]","startTime":2139.64,"endTime":2142.84,"body":"i just i just don't think we need to go in there and like warm up for the sake of"},{"speaker":"[Unknown1]","startTime":2142.84,"endTime":2146.84,"body":"warming up we should warm up because it helps us prepare to perform more optimally"},{"speaker":"[Unknown1]","startTime":2147.0,"endTime":2149.96,"body":"in the movement that we're doing that day and um"},{"speaker":"[Unknown1]","startTime":2151.0,"endTime":2153.16,"body":"that's about as far as i usually take my warm ups"},{"speaker":"[Unknown3]","startTime":2154.517,"endTime":2160.837,"body":"yeah for me i don't do a lot i i basically do what brian says i if it's an upper"},{"speaker":"[Unknown3]","startTime":2160.917,"endTime":2165.637,"body":"body day i'm walking five minutes on a treadmill while i'm like you know get my my"},{"speaker":"[Unknown3]","startTime":2165.717,"endTime":2169.717,"body":"program ready and stuff like that if it's a lower body day i'm riding some form of"},{"speaker":"[Unknown3]","startTime":2169.797,"endTime":2175.957,"body":"bicycle just to get blood flow into my quads hamstrings i move through end range"},{"speaker":"[Unknown3]","startTime":2176.037,"endTime":2180.757,"body":"of motion a few times just to make sure i have those end ranges there i am moving"},{"speaker":"[Unknown3]","startTime":2180.837,"endTime":2184.517,"body":"through them pretty well and then i just jump in and start slowly adding weight on"},{"speaker":"[Unknown3]","startTime":2184.517,"endTime":2189.077,"body":"that first exercise and i try to have whatever body part is going first moving"},{"speaker":"[Unknown3]","startTime":2189.237,"endTime":2191.237,"body":"decently before i go in that's about it"},{"speaker":"[Unknown1]","startTime":2192.28,"endTime":2195.88,"body":"yeah and then to kind of add to like my statement about like sitting in a squat"},{"speaker":"[Unknown1]","startTime":2196.12,"endTime":2199.72,"body":"like i i'm just a huge fan of sitting in a squat in general like i do this"},{"speaker":"[Unknown1]","startTime":2199.88,"endTime":2203.48,"body":"constantly throughout the day and i think that it keeps my hips and back you know"},{"speaker":"[Unknown1]","startTime":2203.64,"endTime":2204.68,"body":"pretty healthy overall"},{"speaker":"[Unknown1]","startTime":2205.8,"endTime":2207.48,"body":"and then i'm also a big fan of"},{"speaker":"[Unknown1]","startTime":2208.52,"endTime":2213.48,"body":"sitting in a loaded squat so a lot of times i'll take whether it's a pendulum or a"},{"speaker":"[Unknown1]","startTime":2213.48,"endTime":2217.0,"body":"hack or something like that and i'll just load it up with some lightweight and"},{"speaker":"[Unknown1]","startTime":2217.0,"endTime":2220.28,"body":"then just sit at the bottom of it like you'll see me sitting at the bottom of a"},{"speaker":"[Unknown1]","startTime":2220.36,"endTime":2223.88,"body":"pendulum just sitting there with two forty fives on there for"},{"speaker":"[Unknown1]","startTime":2225.88,"endTime":2230.28,"body":"thirty seconds sixty seconds something like that and just kind of sitting down"},{"speaker":"[Unknown1]","startTime":2230.36,"endTime":2235.56,"body":"there you can feel your mobility begin to open up so i think like to wrap it up on"},{"speaker":"[Unknown1]","startTime":2235.64,"endTime":2240.52,"body":"this question the most applicable thing you can do for your warm up is"},{"speaker":"[Unknown1]","startTime":2241.72,"endTime":2245.4,"body":"the application of the first movement that you're doing in your routine because"},{"speaker":"[Unknown1]","startTime":2245.48,"endTime":2248.52,"body":"that is ultimately the thing that's going to warm you up the most and once you've"},{"speaker":"[Unknown1]","startTime":2248.52,"endTime":2253.08,"body":"gotten through your first movement you're warm like your body's warm your mind is"},{"speaker":"[Unknown1]","startTime":2253.16,"endTime":2257.72,"body":"warm you're focused if you can do a pendulum squat then you can do whatever other"},{"speaker":"[Unknown1]","startTime":2258.04,"endTime":2262.84,"body":"squats come after that in your program or whatever so you know warm upsets of the"},{"speaker":"[Unknown1]","startTime":2262.92,"endTime":2267.4,"body":"specific movement you're doing are the key and then whatever sort of banded lax"},{"speaker":"[Unknown1]","startTime":2267.56,"endTime":2268.6,"body":"ball foam rolling"},{"speaker":"[Unknown1]","startTime":2269.34,"endTime":2270.34,"body":"uh"},{"speaker":"[Unknown1]","startTime":2271.08,"endTime":2276.52,"body":"movement type stuff that you need to do to to get your body to hit the positions"},{"speaker":"[Unknown1]","startTime":2276.52,"endTime":2278.92,"body":"you need would be kind of the next step after that"},{"speaker":"[Unknown3]","startTime":2280.597,"endTime":2281.877,"body":"yeah i agree a hundred percent"},{"speaker":"[Unknown1]","startTime":2282.36,"endTime":2288.12,"body":"cool next question carb cycling for body building prep useful or necessary"},{"speaker":"[Unknown3]","startTime":2290.197,"endTime":2297.077,"body":"necessary i don't think i would say it is always necessary useful one hundred"},{"speaker":"[Unknown3]","startTime":2297.317,"endTime":2302.837,"body":"percent especially considering a bodybuilding prep in just by nature of that you"},{"speaker":"[Unknown3]","startTime":2302.917,"endTime":2308.277,"body":"are getting leaner significantly leaner than your average you know calorie deficit"},{"speaker":"[Unknown3]","startTime":2308.677,"endTime":2314.677,"body":"um for gym pop type of person useful one hundred percent i would say i use it i"},{"speaker":"[Unknown3]","startTime":2314.837,"endTime":2320.837,"body":"use it with clients who have the magnitude to have varying macro nutrient targets"},{"speaker":"[Unknown3]","startTime":2320.997,"endTime":2325.957,"body":"on different days and are able to perform consistently enough for it to matter so"},{"speaker":"[Unknown3]","startTime":2326.037,"endTime":2329.797,"body":"when i have that option i will use it myself i will use it with clients one"},{"speaker":"[Unknown3]","startTime":2329.617,"endTime":2330.617,"body":"hundred percent"},{"speaker":"[Unknown3]","startTime":2331.477,"endTime":2332.597,"body":"brian what are your thoughts"},{"speaker":"[Unknown1]","startTime":2333.32,"endTime":2338.52,"body":"yeah i mean so i kind of think that like it's inevitable like i i just i kind of"},{"speaker":"[Unknown1]","startTime":2338.68,"endTime":2341.72,"body":"don't really feel that anybody's just gonna like"},{"speaker":"[Unknown1]","startTime":2342.76,"endTime":2346.92,"body":"eat the same thing every day regardless of what they're doing in their day like on"},{"speaker":"[Unknown1]","startTime":2347.0,"endTime":2350.76,"body":"days you work out you're more active uh maybe on days you don't work out you take"},{"speaker":"[Unknown1]","startTime":2350.84,"endTime":2355.16,"body":"more walks like there's just certain life circumstances that almost dictate a need"},{"speaker":"[Unknown1]","startTime":2355.32,"endTime":2360.92,"body":"for more or less carbs so i guess the alternative to not cycling carbs is like"},{"speaker":"[Unknown1]","startTime":2361.24,"endTime":2365.32,"body":"every day i eat two hundred and fifty carbs boom two fifty that's it every single"},{"speaker":"[Unknown1]","startTime":2365.4,"endTime":2368.68,"body":"day you know and so i just don't really think that's realistic"},{"speaker":"[Unknown1]","startTime":2370.12,"endTime":2374.6,"body":"and i do think it's useful as aaron said in that you know you do want to feed the"},{"speaker":"[Unknown1]","startTime":2374.3,"endTime":2375.3,"body":"uh"},{"speaker":"[Unknown1]","startTime":2376.2,"endTime":2380.28,"body":"the needs you want you want to feed your your energy outputs and so on days you're"},{"speaker":"[Unknown1]","startTime":2380.28,"endTime":2382.6,"body":"more active it would probably make sense to have more carbs"},{"speaker":"[Unknown3]","startTime":2385.317,"endTime":2390.357,"body":"yep moving along if you start adjusting and tracking macros on your own with"},{"speaker":"[Unknown3]","startTime":2390.597,"endTime":2393.557,"body":"success when would a coach be worth it"},{"speaker":"[Unknown1]","startTime":2395.0,"endTime":2396.36,"body":"it's a bit of a loaded question"},{"speaker":"[Unknown1]","startTime":2397.26,"endTime":2398.26,"body":"um"},{"speaker":"[Unknown1]","startTime":2399.32,"endTime":2405.0,"body":"so i i i guess that really becomes a a you question not not you like aaron but you"},{"speaker":"[Unknown1]","startTime":2405.08,"endTime":2406.6,"body":"as in the person asking the question"},{"speaker":"[Unknown1]","startTime":2408.12,"endTime":2410.6,"body":"because if you're having success then then that's great"},{"speaker":"[Unknown1]","startTime":2411.64,"endTime":2415.8,"body":"is it the most success like if you're achieving eighty percentage of what you"},{"speaker":"[Unknown1]","startTime":2415.88,"endTime":2419.4,"body":"could achieve and then maybe with a coach you can achieve that last twenty percent"},{"speaker":"[Unknown1]","startTime":2419.96,"endTime":2423.96,"body":"like i would still consider your eighty percent success like you're still having"},{"speaker":"[Unknown1]","startTime":2424.12,"endTime":2427.8,"body":"success you're still making progress but could you be making more progress and so"},{"speaker":"[Unknown1]","startTime":2428.52,"endTime":2432.12,"body":"i guess that just is a factor of of of how much it's worth it to you"},{"speaker":"[Unknown1]","startTime":2433.32,"endTime":2438.28,"body":"and um how important your goals are like the cost of a coach whether it's you know"},{"speaker":"[Unknown1]","startTime":2438.36,"endTime":2441.88,"body":"two hundred to three hundred four hundred dollars a month whatever it is that's a"},{"speaker":"[Unknown1]","startTime":2442.04,"endTime":2447.64,"body":"pretty significant cost so you know if you're if you're able to get the majority"},{"speaker":"[Unknown1]","startTime":2447.72,"endTime":2451.08,"body":"of your way without a coach then maybe a coach can come in and kind of help you"},{"speaker":"[Unknown1]","startTime":2451.16,"endTime":2454.76,"body":"finish up whatever your objective is whether it's you know i'm stuck and i can't"},{"speaker":"[Unknown1]","startTime":2454.76,"endTime":2459.64,"body":"seem to gain weight anymore or i'm trying to lose weight and you know i'm hungry"},{"speaker":"[Unknown1]","startTime":2459.64,"endTime":2462.68,"body":"all the time where i feel like i'm losing muscle or performance is suffering or"},{"speaker":"[Unknown1]","startTime":2462.76,"endTime":2467.24,"body":"all these things like essentially when your success begins to decline maybe that's"},{"speaker":"[Unknown1]","startTime":2467.32,"endTime":2469.4,"body":"the time you consider the coach what do you think"},{"speaker":"[Unknown3]","startTime":2470.437,"endTime":2474.597,"body":"yeah that's definitely a really really good way to answer it also proximity so"},{"speaker":"[Unknown3]","startTime":2474.757,"endTime":2480.117,"body":"proximity to go into how long you want to invest into getting there right so it's"},{"speaker":"[Unknown3]","startTime":2480.117,"endTime":2483.717,"body":"one of those things like you can probably do it on your own in three years do you"},{"speaker":"[Unknown3]","startTime":2483.717,"endTime":2487.397,"body":"want to do it in three years or do you want to do it in one year or a year and a"},{"speaker":"[Unknown3]","startTime":2487.397,"endTime":2491.797,"body":"half or something like that i mean that's generally when it's you outsource your"},{"speaker":"[Unknown3]","startTime":2492.037,"endTime":2496.757,"body":"decision making and guidance when you want to learn more than what you currently"},{"speaker":"[Unknown3]","startTime":2497.157,"endTime":2499.477,"body":"know how to do and then it's you invest"},{"speaker":"[Unknown3]","startTime":2501.397,"endTime":2506.517,"body":"usually dollars right for a closer proximity to that finish line or when you don't"},{"speaker":"[Unknown3]","startTime":2506.597,"endTime":2512.197,"body":"want to invest dollars you invest time in that proximity to finish line extends so"},{"speaker":"[Unknown3]","startTime":2512.357,"endTime":2517.477,"body":"that's generally what i would say or if you want to learn things that are more"},{"speaker":"[Unknown3]","startTime":2517.557,"endTime":2522.357,"body":"than just simply tracking and adjusting macros which is where i've you know"},{"speaker":"[Unknown3]","startTime":2522.757,"endTime":2527.077,"body":"usually started to take the majority of my client are interested in now as well"},{"speaker":"[Unknown1]","startTime":2527.48,"endTime":2531.0,"body":"yeah you provide a ton of value beyond just like getting people to their goals"},{"speaker":"[Unknown1]","startTime":2531.08,"endTime":2535.32,"body":"like it's a full education system so i think that it just becomes a matter of like"},{"speaker":"[Unknown1]","startTime":2535.48,"endTime":2538.2,"body":"you know do you just want to achieve your goal or do you want to kind of like"},{"speaker":"[Unknown1]","startTime":2538.28,"endTime":2539.32,"body":"learn and have"},{"speaker":"[Unknown1]","startTime":2541.0,"endTime":2544.2,"body":"a better way of going forward the next time you do it as well"},{"speaker":"[Unknown1]","startTime":2547.64,"endTime":2553.8,"body":"all right so i'll jam this next one real quick if doing upper body like bench"},{"speaker":"[Unknown1]","startTime":2553.88,"endTime":2560.12,"body":"press should the glutes be engaged and my answer to that is is pretty much that it"},{"speaker":"[Unknown1]","startTime":2560.28,"endTime":2563.8,"body":"depends on your goal so if this person said should glutes be engaged for power"},{"speaker":"[Unknown1]","startTime":2564.04,"endTime":2568.36,"body":"lifting or for gaining strength then i would say yes you should probably brace"},{"speaker":"[Unknown1]","startTime":2568.52,"endTime":2571.72,"body":"through the floor you should arch your back you should squeeze your glutes you"},{"speaker":"[Unknown1]","startTime":2571.8,"endTime":2573.8,"body":"should do all of the important things to make sure that"},{"speaker":"[Unknown4]","startTime":2573.401,"endTime":2574.401,"body":"i"},{"speaker":"[Unknown1]","startTime":2573.88,"endTime":2579.0,"body":"you can lift the most weight possible on your bench press however if your goal is"},{"speaker":"[Unknown1]","startTime":2579.08,"endTime":2584.6,"body":"hypertrophy then you probably want to include less of the other musculature and"},{"speaker":"[Unknown1]","startTime":2584.76,"endTime":2589.8,"body":"more focus on your chest so if you are engaging your glutes and pushing through"},{"speaker":"[Unknown1]","startTime":2589.88,"endTime":2594.04,"body":"the floor and doing the things that you usually do in a power lifting setting then"},{"speaker":"[Unknown1]","startTime":2594.2,"endTime":2598.68,"body":"you're probably going to be potentially lifting more weight but maybe getting less"},{"speaker":"[Unknown1]","startTime":2598.92,"endTime":2603.56,"body":"stimulus to your pecks so this is why you see bodybuilders a lot of times doing"},{"speaker":"[Unknown1]","startTime":2603.72,"endTime":2607.96,"body":"things like legs up bench presses and power lifters actually do this too as a way"},{"speaker":"[Unknown1]","startTime":2608.12,"endTime":2612.2,"body":"to increase the strength of their pressing muscles and not including their whole"},{"speaker":"[Unknown1]","startTime":2612.28,"endTime":2616.52,"body":"body and the movement so as far as you know hypertrophy goes you probably want to"},{"speaker":"[Unknown1]","startTime":2616.6,"endTime":2621.32,"body":"engage less of the other musculature and more focus on the chest and triceps and"},{"speaker":"[Unknown1]","startTime":2621.32,"endTime":2622.44,"body":"the movements doing the bench press"},{"speaker":"[Unknown4]","startTime":2624.261,"endTime":2627.621,"body":"i agree a hundred percent i don't think there's anything else i can really add on"},{"speaker":"[Unknown4]","startTime":2627.321,"endTime":2628.321,"body":"that one"},{"speaker":"[Unknown1]","startTime":2627.74,"endTime":2628.74,"body":"cool"},{"speaker":"[Unknown4]","startTime":2630.501,"endTime":2631.781,"body":"i will kick this one over to you"},{"speaker":"[Unknown1]","startTime":2631.58,"endTime":2632.58,"body":"yep"},{"speaker":"[Unknown4]","startTime":2631.941,"endTime":2636.101,"body":"this next one how to convince someone to start resistance training"},{"speaker":"[Unknown1]","startTime":2637.64,"endTime":2641.96,"body":"so the first thing that i thought of when i saw this was a post that was on"},{"speaker":"[Unknown1]","startTime":2642.04,"endTime":2646.36,"body":"facebook a few days ago and it kind of it made me think a little bit because it's"},{"speaker":"[Unknown1]","startTime":2646.36,"endTime":2649.0,"body":"an interesting perspective on the whole paradigm but"},{"speaker":"[Unknown1]","startTime":2650.04,"endTime":2653.96,"body":"essentially there's there's two people there's one person that pays two hundred"},{"speaker":"[Unknown1]","startTime":2654.04,"endTime":2659.08,"body":"and fifty dollars a month to go to this really expensive gym and and they have"},{"speaker":"[Unknown1]","startTime":2659.16,"endTime":2662.6,"body":"like a you know an online training program they follow maybe like paragon"},{"speaker":"[Unknown1]","startTime":2662.76,"endTime":2665.64,"body":"something like that so they're spending say three hundred dollars a month on their"},{"speaker":"[Unknown1]","startTime":2665.72,"endTime":2669.24,"body":"training but they're getting great results and they're killing it right and so"},{"speaker":"[Unknown1]","startTime":2669.32,"endTime":2671.64,"body":"this facebook post i i saw it was"},{"speaker":"[Unknown1]","startTime":2672.92,"endTime":2676.36,"body":"this person saying you know i spend two hundred fifty plus this program so i spend"},{"speaker":"[Unknown1]","startTime":2676.44,"endTime":2678.6,"body":"a bunch of money and then my friend who is"},{"speaker":"[Unknown1]","startTime":2679.64,"endTime":2684.68,"body":"overweight and out of shape was giving me shit the other day and saying i can't"},{"speaker":"[Unknown1]","startTime":2684.76,"endTime":2688.2,"body":"believe you spend two hundred fifty to three hundred dollars on your fitness that"},{"speaker":"[Unknown1]","startTime":2688.36,"endTime":2689.4,"body":"seems so ridiculous"},{"speaker":"[Unknown1]","startTime":2691.0,"endTime":2695.56,"body":"and the response back to that friend who slightly overweight was i can't believe"},{"speaker":"[Unknown1]","startTime":2695.56,"endTime":2699.24,"body":"you're willing to pay two hundred fifty dollars a month to continue being fat or"},{"speaker":"[Unknown1]","startTime":2699.4,"endTime":2703.64,"body":"that you won't pay fifty two hundred fifty dollars a month to to stop being fat or"},{"speaker":"[Unknown1]","startTime":2703.72,"endTime":2705.48,"body":"whatever you guys know what i'm saying there basically"},{"speaker":"[Unknown1]","startTime":2708.68,"endTime":2713.16,"body":"is is it worth three hundred dollars a month to you to to be in shape and be"},{"speaker":"[Unknown1]","startTime":2713.32,"endTime":2717.96,"body":"healthy or would you rather save that three hundred dollars a month and not so so"},{"speaker":"[Unknown1]","startTime":2718.04,"endTime":2721.64,"body":"i think that that's actually an interesting way of phrasing it but of course that"},{"speaker":"[Unknown1]","startTime":2721.88,"endTime":2726.44,"body":"depends on how far down the lower side of the health spectrum that person is that"},{"speaker":"[Unknown1]","startTime":2726.52,"endTime":2730.44,"body":"you're trying to convince to start resistance training like if someone is overall"},{"speaker":"[Unknown1]","startTime":2730.6,"endTime":2735.08,"body":"pretty healthy and you know they're just like happy living their life and maybe"},{"speaker":"[Unknown1]","startTime":2735.32,"endTime":2739.64,"body":"they're skinny but they're just not strong or whatever then the the general impact"},{"speaker":"[Unknown1]","startTime":2739.88,"endTime":2744.04,"body":"on like their quality of life and like their longevity and stuff may not be super"},{"speaker":"[Unknown1]","startTime":2744.22,"endTime":2745.22,"body":"impacted"},{"speaker":"[Unknown1]","startTime":2746.52,"endTime":2748.6,"body":"so i think that the key to the question is"},{"speaker":"[Unknown1]","startTime":2749.64,"endTime":2753.72,"body":"answering it in a manner that's specific to the person that you want to start"},{"speaker":"[Unknown1]","startTime":2753.88,"endTime":2757.32,"body":"resistance training so if it is that person that's overweight then it's like hey"},{"speaker":"[Unknown1]","startTime":2757.48,"endTime":2760.36,"body":"you know for two hundred fifty to three thousand dollars a month you can really"},{"speaker":"[Unknown1]","startTime":2761.4,"endTime":2763.56,"body":"work you can achieve a better"},{"speaker":"[Unknown1]","startTime":2764.76,"endTime":2765.8,"body":"lifestyle a"},{"speaker":"[Unknown1]","startTime":2767.16,"endTime":2771.88,"body":"a better future for yourself in a healthier future or maybe it's somebody that's"},{"speaker":"[Unknown1]","startTime":2771.96,"endTime":2775.56,"body":"skinny and you know they're just generally healthy but they're they're not strong"},{"speaker":"[Unknown1]","startTime":2775.8,"endTime":2780.12,"body":"or whatever well then you need to speak to them on a level that would"},{"speaker":"[Unknown1]","startTime":2781.16,"endTime":2785.72,"body":"potentially give them a reason to begin pursuing this so you know if it's a"},{"speaker":"[Unknown1]","startTime":2786.04,"endTime":2790.2,"body":"seventeen year male who who just is you're trying to convince to start training"},{"speaker":"[Unknown1]","startTime":2790.2,"endTime":2793.4,"body":"then i mean man there's a number of different avenues you can take with that like"},{"speaker":"[Unknown1]","startTime":2793.56,"endTime":2796.68,"body":"don't you want to be better at sports don't you want to impress girls like don't"},{"speaker":"[Unknown1]","startTime":2796.68,"endTime":2799.8,"body":"you want to be able to eat more food and not get fat like i mean there's there's"},{"speaker":"[Unknown1]","startTime":2799.8,"endTime":2803.4,"body":"like a number of different avenues you could take but i really think that the the"},{"speaker":"[Unknown1]","startTime":2803.48,"endTime":2808.44,"body":"question is is best or the answer is best stated in"},{"speaker":"[Unknown1]","startTime":2809.72,"endTime":2810.76,"body":"based on your audience"},{"speaker":"[Unknown4]","startTime":2813.621,"endTime":2816.581,"body":"yeah this one is this one's hard for me to answer"},{"speaker":"[Unknown4]","startTime":2817.621,"endTime":2819.461,"body":"kind of i wanna kind of"},{"speaker":"[Unknown4]","startTime":2820.741,"endTime":2825.221,"body":"piggy back on to what brian had originally said it's a value based system if"},{"speaker":"[Unknown4]","startTime":2825.301,"endTime":2829.301,"body":"someone doesn't value it i don't think there's any way you're going to convince"},{"speaker":"[Unknown4]","startTime":2829.381,"endTime":2833.941,"body":"them to start um and i don't think you should try if it's not something they value"},{"speaker":"[Unknown4]","startTime":2835.241,"endTime":2836.241,"body":"and i think it's"},{"speaker":"[Unknown4]","startTime":2838.101,"endTime":2843.221,"body":"it's generally for me personally in where i stand you know morally i generally"},{"speaker":"[Unknown4]","startTime":2843.221,"endTime":2846.821,"body":"don't like like trying to convince people to do things that they don't have"},{"speaker":"[Unknown4]","startTime":2846.801,"endTime":2847.801,"body":"interest in doing"},{"speaker":"[Unknown4]","startTime":2849.061,"endTime":2851.301,"body":"because i don't like it when people do it to me"},{"speaker":"[Unknown4]","startTime":2852.741,"endTime":2857.781,"body":"so that's what i would try and say or maybe just explore what they're like why do"},{"speaker":"[Unknown4]","startTime":2857.861,"endTime":2861.461,"body":"you think they need it potentially could be a really really good start right is it"},{"speaker":"[Unknown4]","startTime":2861.541,"endTime":2865.621,"body":"maybe it's like a friend who wants to get in shape and they're just doing like"},{"speaker":"[Unknown4]","startTime":2865.781,"endTime":2870.741,"body":"tons of cardio that would be like hey come in with examples of like maybe some"},{"speaker":"[Unknown4]","startTime":2870.901,"endTime":2875.541,"body":"research studies there's a million of them right or something like that but if"},{"speaker":"[Unknown4]","startTime":2875.621,"endTime":2881.221,"body":"they already value what resistance training will provide them then i think it's"},{"speaker":"[Unknown4]","startTime":2881.221,"endTime":2885.701,"body":"maybe worth trying to convince them if they don't value what's on the other side"},{"speaker":"[Unknown4]","startTime":2885.861,"endTime":2890.581,"body":"of it i don't think it's probably worth trying to convince them from my standpoint"},{"speaker":"[Unknown1]","startTime":2890.84,"endTime":2894.84,"body":"no that's super well said i really like that the context that you added there and"},{"speaker":"[Unknown1]","startTime":2894.84,"endTime":2899.64,"body":"then i think practically maybe one way that you could take this with with your"},{"speaker":"[Unknown1]","startTime":2899.8,"endTime":2904.04,"body":"friend or the person that you're trying to start resistance training is you know"},{"speaker":"[Unknown1]","startTime":2904.2,"endTime":2909.24,"body":"letting them know that when you start something new like this the adaptations"},{"speaker":"[Unknown1]","startTime":2909.4,"endTime":2914.36,"body":"happened so quickly and you don't need to spend a ton of time or energy even doing"},{"speaker":"[Unknown1]","startTime":2914.52,"endTime":2918.2,"body":"it like if you went into the gym and train for forty five minutes twice a week or"},{"speaker":"[Unknown1]","startTime":2918.28,"endTime":2919.88,"body":"something like that you would see"},{"speaker":"[Unknown1]","startTime":2921.24,"endTime":2924.52,"body":"significant improvements to the point that your whole physique might look"},{"speaker":"[Unknown1]","startTime":2924.76,"endTime":2929.08,"body":"differently two three months later from literally an hour and a half a week of"},{"speaker":"[Unknown1]","startTime":2929.24,"endTime":2936.04,"body":"being in the gym so um so maybe you know mentioning that the buy in is so low when"},{"speaker":"[Unknown1]","startTime":2936.12,"endTime":2940.04,"body":"you're when you're novice to this that that person might be looking at you the"},{"speaker":"[Unknown1]","startTime":2940.12,"endTime":2944.28,"body":"question asker and saying you know dude will you spend four hours a week and you"},{"speaker":"[Unknown1]","startTime":2944.36,"endTime":2947.88,"body":"know you're basically spitting fumes every time you work out like you're you're"},{"speaker":"[Unknown1]","startTime":2947.88,"endTime":2951.8,"body":"crushed and like it looks like you're working so hard and it's like hey if you're"},{"speaker":"[Unknown1]","startTime":2951.96,"endTime":2955.64,"body":"new like you don't need to do any of that you can spend a quarter of the time and"},{"speaker":"[Unknown1]","startTime":2955.72,"endTime":2960.52,"body":"work a quarter is hard and still get results and then once they've done that then"},{"speaker":"[Unknown1]","startTime":2960.68,"endTime":2963.88,"body":"maybe they catch the bug and the itch and they want to continue kind of"},{"speaker":"[Unknown1]","startTime":2963.96,"endTime":2966.84,"body":"progressing it from there or they don't and then it's just not for them"},{"speaker":"[Unknown4]","startTime":2969.781,"endTime":2971.301,"body":"you hit the nail on the head there"},{"speaker":"[Unknown1]","startTime":2971.48,"endTime":2974.44,"body":"cool i feel like we've had this next question before"},{"speaker":"[Unknown1]","startTime":2975.8,"endTime":2979.72,"body":"but basically they're asking what's the best split for a lifter who also does"},{"speaker":"[Unknown1]","startTime":2979.74,"endTime":2980.74,"body":"martial arts"},{"speaker":"[Unknown4]","startTime":2982.421,"endTime":2987.381,"body":"as always it depends i would say probably the most you are realistically going to"},{"speaker":"[Unknown4]","startTime":2987.461,"endTime":2993.141,"body":"be able to do is a three time per week full body approach and that's with assuming"},{"speaker":"[Unknown4]","startTime":2993.221,"endTime":2996.981,"body":"you' doing let's say martial arts minimum of twice per week if"},{"speaker":"[Unknown1]","startTime":2996.62,"endTime":2997.62,"body":"yeah"},{"speaker":"[Unknown4]","startTime":2996.981,"endTime":3002.181,"body":"you're in and more it just becomes a how to what you fuel and optimally recover"},{"speaker":"[Unknown4]","startTime":3002.421,"endTime":3008.261,"body":"for both and it's too many people try and stack too much and then impede"},{"speaker":"[Unknown4]","startTime":3009.141,"endTime":3011.541,"body":"progression of both avenues so"},{"speaker":"[Unknown1]","startTime":3011.5,"endTime":3012.5,"body":"yep"},{"speaker":"[Unknown4]","startTime":3011.861,"endTime":3015.301,"body":"you do not wanna fall um down that route"},{"speaker":"[Unknown1]","startTime":3016.2,"endTime":3020.84,"body":"yeah yeah i agree um i think full body is the way to go as well because the last"},{"speaker":"[Unknown1]","startTime":3021.08,"endTime":3024.36,"body":"thing you want to do is have like one area of your body that's like super sore and"},{"speaker":"[Unknown1]","startTime":3024.44,"endTime":3028.44,"body":"fatigued and have that be like a limiting factor when you're trying to grapple"},{"speaker":"[Unknown1]","startTime":3028.52,"endTime":3033.0,"body":"with somebody so i think that doing full body two maybe three times a week is"},{"speaker":"[Unknown1]","startTime":3033.16,"endTime":3037.56,"body":"probably a good idea and then just to throw in the recent research that's been"},{"speaker":"[Unknown1]","startTime":3037.64,"endTime":3041.72,"body":"coming out pretty prominently on concurrent training which basically just means"},{"speaker":"[Unknown1]","startTime":3041.88,"endTime":3043.8,"body":"lifting along with some other pursuit"},{"speaker":"[Unknown1]","startTime":3045.0,"endTime":3047.72,"body":"they've found that lifting shy of failure"},{"speaker":"[Unknown1]","startTime":3048.76,"endTime":3054.2,"body":"is better for the development of both so when you lift a failure you take these"},{"speaker":"[Unknown1]","startTime":3054.28,"endTime":3058.28,"body":"deeper inroads into your fatigue and it potentially impacts your coordination and"},{"speaker":"[Unknown1]","startTime":3058.28,"endTime":3062.44,"body":"your performance on your other pursuit so if you're lifting at three to four reps"},{"speaker":"[Unknown1]","startTime":3062.44,"endTime":3066.2,"body":"from failure for the most part then you'll probably get more out of the the"},{"speaker":"[Unknown1]","startTime":3066.28,"endTime":3069.4,"body":"martial arts than you would by trying to lift a failure and that seems a little"},{"speaker":"[Unknown1]","startTime":3069.56,"endTime":3072.52,"body":"counterintuitive because you're like oh well i'm only lifting two maybe three"},{"speaker":"[Unknown1]","startTime":3072.6,"endTime":3075.88,"body":"times a week now i should take everything to the house but you have to remember"},{"speaker":"[Unknown1]","startTime":3076.04,"endTime":3078.44,"body":"that you have a second pursuit that you're also going after"},{"speaker":"[Unknown4]","startTime":3080.741,"endTime":3081.781,"body":"yep spot on"},{"speaker":"[Unknown1]","startTime":3081.96,"endTime":3085.16,"body":"cool hey aaron how do you break up with clients"},{"speaker":"[Unknown4]","startTime":3086.261,"endTime":3088.181,"body":"oh man this one it's"},{"speaker":"[Unknown4]","startTime":3090.981,"endTime":3092.661,"body":"you wanna approach it very"},{"speaker":"[Unknown4]","startTime":3093.701,"endTime":3099.461,"body":"honestly and transparently and what kind of sucks is it's the most uncomfortable"},{"speaker":"[Unknown4]","startTime":3099.621,"endTime":3101.781,"body":"way to do it however it is the most"},{"speaker":"[Unknown4]","startTime":3102.821,"endTime":3108.501,"body":"like let's say honorable way to do it so before you even sometimes i find that you"},{"speaker":"[Unknown4]","startTime":3108.661,"endTime":3112.021,"body":"you have prematurely decided that you're going to break up with them and it really"},{"speaker":"[Unknown4]","startTime":3112.181,"endTime":3118.021,"body":"could just be a lack of communication generally on both sides of this and how do i"},{"speaker":"[Unknown4]","startTime":3118.101,"endTime":3122.741,"body":"know this because i have done this before i have made this mistake as a coach and"},{"speaker":"[Unknown4]","startTime":3122.821,"endTime":3126.421,"body":"i'm not too proud to share it to all of the you know thousands of people that"},{"speaker":"[Unknown4]","startTime":3126.501,"endTime":3127.541,"body":"listen to the podcast"},{"speaker":"[Unknown4]","startTime":3129.381,"endTime":3135.301,"body":"managing expectations or meeting expectations right you may have a higher set of"},{"speaker":"[Unknown4]","startTime":3135.461,"endTime":3139.941,"body":"expectations than the client does for their ambition of their goals i literally"},{"speaker":"[Unknown4]","startTime":3140.101,"endTime":3144.261,"body":"just last week had a conversation with a client and was in being transparent"},{"speaker":"[Unknown4]","startTime":3144.341,"endTime":3150.661,"body":"saying hey the level of commitment and performance you are giving me is not"},{"speaker":"[Unknown4]","startTime":3150.821,"endTime":3156.341,"body":"adequate to achieve your goal at the end of our contract just being super strict"},{"speaker":"[Unknown4]","startTime":3156.341,"endTime":3161.061,"body":"and he was like he kind of took it a little bit hard but then he was like i"},{"speaker":"[Unknown4]","startTime":3161.381,"endTime":3165.381,"body":"understand that thank you for sharing that with me even just the conscious"},{"speaker":"[Unknown4]","startTime":3165.541,"endTime":3169.621,"body":"decisions i'm making even though i'm not performing you know to the level that you"},{"speaker":"[Unknown4]","startTime":3169.701,"endTime":3174.101,"body":"and i would hope i am i'm learning a lot and this is still very very valuable for"},{"speaker":"[Unknown4]","startTime":3174.181,"endTime":3180.101,"body":"me so in that little bit of like um vulnerability of me like opening myself up to"},{"speaker":"[Unknown4]","startTime":3180.101,"endTime":3184.181,"body":"be hey i i don't want to be a dick but i'm gonna kind of tell you dick type stuff"},{"speaker":"[Unknown4]","startTime":3185.141,"endTime":3190.181,"body":"we had a new level of expectations of each other and that really removed the"},{"speaker":"[Unknown4]","startTime":3190.261,"endTime":3195.781,"body":"friction there so there's that part open up just be honest if there is a"},{"speaker":"[Unknown4]","startTime":3195.861,"endTime":3201.141,"body":"difference if their client is being super rude super demeaning to you and it is"},{"speaker":"[Unknown4]","startTime":3201.381,"endTime":3206.021,"body":"really being a massive negative on your life you need to guard your"},{"speaker":"[Unknown4]","startTime":3208.021,"endTime":3212.181,"body":"positive energy and the energy around you if if i have a client who's being very"},{"speaker":"[Unknown4]","startTime":3213.301,"endTime":3219.781,"body":"demeaning to me speaking down to me um in making me feel like poor about myself i"},{"speaker":"[Unknown4]","startTime":3219.861,"endTime":3224.261,"body":"will gladly refund that client and say here's your money back never speak to me"},{"speaker":"[Unknown4]","startTime":3224.421,"endTime":3225.781,"body":"again right you can take that"},{"speaker":"[Unknown4]","startTime":3227.141,"endTime":3228.981,"body":"bitch as energy somewhere else"},{"speaker":"[Unknown4]","startTime":3230.101,"endTime":3233.701,"body":"oh i would never say that but that's what i'd be saying to myself the second i"},{"speaker":"[Unknown4]","startTime":3233.781,"endTime":3238.181,"body":"send that email so first make sure that is not you right and that can be hard to"},{"speaker":"[Unknown4]","startTime":3238.181,"endTime":3243.061,"body":"do open up be vulnerable be honest try and match expectations and if it's just"},{"speaker":"[Unknown4]","startTime":3243.541,"endTime":3247.541,"body":"they're being super rude or something refund them your money right at the end of"},{"speaker":"[Unknown4]","startTime":3247.541,"endTime":3251.541,"body":"the day think about in two years when your business is you know two years down the"},{"speaker":"[Unknown4]","startTime":3251.621,"endTime":3256.101,"body":"road are you going to be hurting for however much that monthly income was like"},{"speaker":"[Unknown4]","startTime":3256.261,"endTime":3259.861,"body":"just make sure that you want to be happy with that decision two years from now and"},{"speaker":"[Unknown4]","startTime":3259.941,"endTime":3261.461,"body":"that's exactly how i approach it"},{"speaker":"[Unknown1]","startTime":3263.16,"endTime":3267.08,"body":"yeah i don't really have much to add i feel like this has only happened"},{"speaker":"[Unknown1]","startTime":3268.36,"endTime":3270.84,"body":"maybe once twice in my life and"},{"speaker":"[Unknown1]","startTime":3271.96,"endTime":3276.76,"body":"one time was because the client wanted to completely change the style of"},{"speaker":"[Unknown1]","startTime":3277.0,"endTime":3282.12,"body":"programming that we were doing like from from one modality to basically another"},{"speaker":"[Unknown1]","startTime":3282.28,"endTime":3286.28,"body":"and i was like no i don't really have any interest in programming that for you so"},{"speaker":"[Unknown1]","startTime":3286.28,"endTime":3288.04,"body":"it's kind of mutual at that point i guess"},{"speaker":"[Unknown1]","startTime":3289.8,"endTime":3293.8,"body":"and then yeah if anyone's like man i've had people like badger me for my time"},{"speaker":"[Unknown1]","startTime":3294.04,"endTime":3298.44,"body":"sometimes like you know hey i sent you a dm like eighteen hours ago and you still"},{"speaker":"[Unknown1]","startTime":3298.52,"endTime":3302.2,"body":"haven't responded or something like that and you know that's fine once or twice"},{"speaker":"[Unknown1]","startTime":3302.28,"endTime":3306.44,"body":"but as a coach like you have to be able to have you know twenty four to forty"},{"speaker":"[Unknown1]","startTime":3306.52,"endTime":3310.92,"body":"eight hours to respond to people unless it's urgent like if something is urgent"},{"speaker":"[Unknown1]","startTime":3310.92,"endTime":3314.76,"body":"and a one on one client needs something like yes i'll jump on that as soon as i"},{"speaker":"[Unknown1]","startTime":3314.84,"endTime":3319.32,"body":"see it but in most cases if it's just like a general question you know that gets"},{"speaker":"[Unknown1]","startTime":3319.32,"endTime":3321.8,"body":"marked as on red and i'll get to it when i can type thing"},{"speaker":"[Unknown4]","startTime":3324.181,"endTime":3326.261,"body":"yeah so hopefully we answered that one"},{"speaker":"[Unknown1]","startTime":3326.06,"endTime":3327.06,"body":"yep"},{"speaker":"[Unknown4]","startTime":3327.221,"endTime":3330.501,"body":"sufficiently this next one brian will kick over to you first do you go to that"},{"speaker":"[Unknown1]","startTime":3330.6,"endTime":3332.44,"body":"uh sure it's our last question right"},{"speaker":"[Unknown4]","startTime":3332.601,"endTime":3333.601,"body":"yeah last question"},{"speaker":"[Unknown1]","startTime":3333.34,"endTime":3334.34,"body":"got"},{"speaker":"[Unknown4]","startTime":3334.261,"endTime":3339.621,"body":"uh is gaining two pounds a month or two pounds in a month after switching away"},{"speaker":"[Unknown4]","startTime":3339.781,"endTime":3343.141,"body":"from paleo too much if the goal is hypertrophy"},{"speaker":"[Unknown1]","startTime":3345.64,"endTime":3349.24,"body":"to be honest i would think that if you switched off paleo you'd probably gain five"},{"speaker":"[Unknown1]","startTime":3349.06,"endTime":3350.06,"body":"pounds"},{"speaker":"[Unknown1]","startTime":3350.92,"endTime":3355.4,"body":"and i think that this is probably because of the the glycogen and the fluid"},{"speaker":"[Unknown1]","startTime":3355.56,"endTime":3359.32,"body":"retention right so like we've mentioned before every gram of carbohydrates that"},{"speaker":"[Unknown1]","startTime":3359.4,"endTime":3362.2,"body":"you eat carries two to three grams of water is that right"},{"speaker":"[Unknown4]","startTime":3362.721,"endTime":3363.721,"body":"two point seven"},{"speaker":"[Unknown1]","startTime":3363.8,"endTime":3368.92,"body":"two point seven so two to three boom right on the money two point seven so if you"},{"speaker":"[Unknown1]","startTime":3369.08,"endTime":3373.72,"body":"are eating zero carbs with paleo or call it thirty carbs or fifty carbs or"},{"speaker":"[Unknown1]","startTime":3373.8,"endTime":3379.0,"body":"whatever it is and then you jump up to non paleo style carbohydrate intake call it"},{"speaker":"[Unknown1]","startTime":3379.08,"endTime":3385.24,"body":"two hundred or three hundred grams of carbs there is going to be a ton of weight"},{"speaker":"[Unknown1]","startTime":3385.32,"endTime":3389.48,"body":"that comes with that like that's like three pounds um just from that one day"},{"speaker":"[Unknown1]","startTime":3390.52,"endTime":3393.96,"body":"of adding in that extra food and then that'll kind of compound a little bit over"},{"speaker":"[Unknown1]","startTime":3394.04,"endTime":3398.28,"body":"the course of the month so i'd be really surprised if you stopped paleo that you"},{"speaker":"[Unknown1]","startTime":3398.06,"endTime":3399.06,"body":"didn't have"},{"speaker":"[Unknown1]","startTime":3399.88,"endTime":3403.56,"body":"five pounds in the first week and then that would probably you know just stay"},{"speaker":"[Unknown1]","startTime":3403.8,"endTime":3407.08,"body":"because as long as you're eating more carbs there's going to be more water that"},{"speaker":"[Unknown1]","startTime":3407.16,"endTime":3410.52,"body":"comes with it so the only way that would go away is if you went back to eating"},{"speaker":"[Unknown1]","startTime":3410.34,"endTime":3411.34,"body":"paleo again"},{"speaker":"[Unknown4]","startTime":3412.421,"endTime":3418.021,"body":"yeah so how specifically the context of the question in a month after switching i"},{"speaker":"[Unknown4]","startTime":3418.181,"endTime":3421.701,"body":"think you're writing the money there especially with brian said you're gonna have"},{"speaker":"[Unknown4]","startTime":3422.101,"endTime":3425.301,"body":"up or you're going to have an increase in in glycogen storage you're going to have"},{"speaker":"[Unknown4]","startTime":3425.461,"endTime":3429.221,"body":"increase in water accompanying that if you're doing anything with like creatine as"},{"speaker":"[Unknown4]","startTime":3429.301,"endTime":3434.421,"body":"well introducing that by switching to your hypertrophy goal you will have that"},{"speaker":"[Unknown4]","startTime":3434.581,"endTime":3440.261,"body":"first month you will have more a larger delta of weight increase notice i said"},{"speaker":"[Unknown4]","startTime":3440.341,"endTime":3443.701,"body":"weight not necessarily fat not necessarily um"},{"speaker":"[Unknown4]","startTime":3444.821,"endTime":3450.341,"body":"um skeletal muscle mass right and then it should drop off after that first month"},{"speaker":"[Unknown4]","startTime":3451.541,"endTime":3456.101,"body":"depending right if basically the more green you are to hypertrophy in putting on"},{"speaker":"[Unknown4]","startTime":3456.181,"endTime":3459.621,"body":"muscle the more muscle you have to gain"},{"speaker":"[Unknown4]","startTime":3460.661,"endTime":3465.141,"body":"in a shorter period of time and then as you become intermediate how much muscle"},{"speaker":"[Unknown4]","startTime":3465.121,"endTime":3466.121,"body":"you can actually"},{"speaker":"[Unknown4]","startTime":3467.301,"endTime":3472.821,"body":"attain month a month is going to start to slide and then as you get into advance"},{"speaker":"[Unknown4]","startTime":3472.981,"endTime":3478.261,"body":"it will continue to slide so the greener you are the more forgiving putting weight"},{"speaker":"[Unknown4]","startTime":3478.421,"endTime":3483.621,"body":"on faster is the less greener you are the slower you will need to take"},{"speaker":"[Unknown4]","startTime":3484.661,"endTime":3489.621,"body":"slower you should go to mitigate unwanted body fat accumulation"},{"speaker":"[Unknown1]","startTime":3493.46,"endTime":3494.46,"body":"nothing to add to that one"},{"speaker":"[Unknown4]","startTime":3495.541,"endTime":3499.541,"body":"okay great so uh anything else you want to add to this episode brian before we"},{"speaker":"[Unknown4]","startTime":3499.441,"endTime":3500.441,"body":"wrap it up"},{"speaker":"[Unknown1]","startTime":3501.64,"endTime":3508.76,"body":"no i don't think so i guess tomorrow or next week will be my final podcast from"},{"speaker":"[Unknown1]","startTime":3508.92,"endTime":3514.6,"body":"san diego will be leaving wednesday the uh twenty third to head back to"},{"speaker":"[Unknown1]","startTime":3515.7,"endTime":3516.7,"body":"to boulder so"},{"speaker":"[Unknown1]","startTime":3518.36,"endTime":3519.88,"body":"so yeah that's that's my story"},{"speaker":"[Unknown4]","startTime":3520.661,"endTime":3522.021,"body":"i feel like that went fast"},{"speaker":"[Unknown1]","startTime":3522.68,"endTime":3526.28,"body":"really fast you know it was really crazy as i had planned ahead of time to go up"},{"speaker":"[Unknown1]","startTime":3526.36,"endTime":3530.44,"body":"to orange county twice at least once to go film with laurie and like see ryan"},{"speaker":"[Unknown1]","startTime":3530.52,"endTime":3534.68,"body":"fisher and stuff like that i made it up to orange county zero times"},{"speaker":"[Unknown4]","startTime":3536.261,"endTime":3540.261,"body":"this is generally how that goes when things are in the future you're like oh i"},{"speaker":"[Unknown4]","startTime":3540.261,"endTime":3541.381,"body":"went all the time in the world and then"},{"speaker":"[Unknown1]","startTime":3541.02,"endTime":3542.02,"body":"yeah"},{"speaker":"[Unknown4]","startTime":3541.461,"endTime":3543.781,"body":"you blink four times and you're like fuck i got a pack"},{"speaker":"[Unknown1]","startTime":3544.12,"endTime":3549.96,"body":"i know i know but yeah good stuff and then we will catch you all next week for the"},{"speaker":"[Unknown1]","startTime":3549.94,"endTime":3550.94,"body":"next episode"},{"speaker":"[Unknown4]","startTime":3551.381,"endTime":3553.541,"body":"yep as always thanks for listening guys later"}]}