{"version":"1.0.0","segments":[{"speaker":"[Unknown6]","startTime":29.8,"endTime":33.56,"body":"yeah so i don't really have a whole ton to add to that i think you you handled it"},{"speaker":"[Unknown6]","startTime":33.64,"endTime":38.6,"body":"pretty well the one thing that i will say just from personal experience and i've"},{"speaker":"[Unknown6]","startTime":38.68,"endTime":43.8,"body":"kind of talked about this before but even if calories were the same for me in a uh"},{"speaker":"[Unknown6]","startTime":44.92,"endTime":50.92,"body":"i feel like there's something about having that sweet beverage during the uh the"},{"speaker":"[Unknown6]","startTime":51.08,"endTime":57.08,"body":"workout and so if that means that you want to sacrifice some fat or something"},{"speaker":"[Unknown6]","startTime":57.56,"endTime":61.88,"body":"later in the day on a workout day so that you can have that kind of perry workout"},{"speaker":"[Unknown6]","startTime":62.52,"endTime":66.2,"body":"drink while you're working out then i think that that's totally reasonable as well"},{"speaker":"[Unknown5]","startTime":67.882,"endTime":72.122,"body":"yeah i think we covered that one pretty well it's a good question we give it"},{"speaker":"[Unknown6]","startTime":72.06,"endTime":73.06,"body":"sweet"},{"speaker":"[Unknown5]","startTime":72.142,"endTime":73.142,"body":"some good answers"},{"speaker":"[Unknown6]","startTime":73.8,"endTime":76.92,"body":"yeah well let's just briefly talk about metabolic training we're already like"},{"speaker":"[Unknown6]","startTime":77.08,"endTime":83.4,"body":"almost an hour into this thing so we'll get to the topic toure now so metabolic"},{"speaker":"[Unknown6]","startTime":83.47999999999999,"endTime":87.0,"body":"training essentially is the reason we're talking about it the reason it's relevant"},{"speaker":"[Unknown6]","startTime":87.08,"endTime":93.24,"body":"is because in my programming i am currently just beginning a a metabolic phase as"},{"speaker":"[Unknown6]","startTime":93.32,"endTime":96.2,"body":"i mentioned in the beginning i'm in the middle of my de load week right now"},{"speaker":"[Unknown6]","startTime":97.4,"endTime":101.56,"body":"initially i had four sessions planned for a de load week that were meant to be"},{"speaker":"[Unknown6]","startTime":101.64,"endTime":103.64,"body":"every other day so it's essentially like an eight day week"},{"speaker":"[Unknown6]","startTime":105.24,"endTime":110.12,"body":"but uh due to this mouth surgery thing that i have on wednesday i'm only going to"},{"speaker":"[Unknown6]","startTime":110.12,"endTime":114.52,"body":"do three sessions so my final session is kind of a combo of the last two and"},{"speaker":"[Unknown6]","startTime":115.88,"endTime":119.4,"body":"there's many ways that you can organize metabolic training like there isn't a"},{"speaker":"[Unknown6]","startTime":119.56,"endTime":124.68,"body":"right split or a wrong split but i think it's important to understand that they're"},{"speaker":"[Unknown6]","startTime":125.72,"endTime":127.32,"body":"at least when it comes to systemic"},{"speaker":"[Unknown6]","startTime":128.76,"endTime":132.12,"body":"conditioning there probably is a better way to organize your training and that"},{"speaker":"[Unknown6]","startTime":132.2,"endTime":136.04000000000002,"body":"usually would be more of like a full body approach just for the systemic style"},{"speaker":"[Unknown6]","startTime":136.12,"endTime":141.16,"body":"phase because what essentially you're trying to achieve in a systemic phase is"},{"speaker":"[Unknown6]","startTime":141.18,"endTime":142.18,"body":"increasing your"},{"speaker":"[Unknown6]","startTime":143.88,"endTime":148.92000000000002,"body":"global conditioning your work capacity your ability to recover between sets faster"},{"speaker":"[Unknown6]","startTime":149.07999999999998,"endTime":153.88,"body":"on a global level like maybe in my next cycle instead of resting three minutes"},{"speaker":"[Unknown6]","startTime":153.96,"endTime":155.96,"body":"between sets i can rust two and a half and still"},{"speaker":"[Unknown6]","startTime":157.56,"endTime":161.8,"body":"exhibit the same performance that would be kind of the goal of the systemic"},{"speaker":"[Unknown6]","startTime":162.2,"endTime":166.92,"body":"conditioning phase then there's also our local or peripheral conditioning phase"},{"speaker":"[Unknown6]","startTime":167.0,"endTime":170.52,"body":"and this is where we're trying to increase work capacity but within the specific"},{"speaker":"[Unknown6]","startTime":170.92,"endTime":175.32,"body":"muscle itself so systemic conditioning is like let's get the whole body just"},{"speaker":"[Unknown6]","startTime":175.48,"endTime":179.96,"body":"better at work capacity let's like increase vo two max all the different processes"},{"speaker":"[Unknown6]","startTime":179.7,"endTime":180.7,"body":"that occur"},{"speaker":"[Unknown6]","startTime":181.56,"endTime":185.8,"body":"and then the local one is about like hey let's make my chest better at responding"},{"speaker":"[Unknown6]","startTime":186.04,"endTime":188.84,"body":"let's make my back or my quads or something like that"},{"speaker":"[Unknown6]","startTime":189.88,"endTime":195.16,"body":"let's make them more resilient so that they can flush metabolites quicker recover"},{"speaker":"[Unknown6]","startTime":195.56,"endTime":200.68,"body":"better between sessions between sets things like that so they also become more"},{"speaker":"[Unknown6]","startTime":200.76,"endTime":205.64,"body":"resilient or more receptive rather to carbohydrate intake so that's one super"},{"speaker":"[Unknown6]","startTime":205.88,"endTime":210.36,"body":"great benefit of either phase but i think you know specifically when you're"},{"speaker":"[Unknown6]","startTime":210.52,"endTime":215.0,"body":"looking at the local conditioning phase and you're targeting that muscle tissue"},{"speaker":"[Unknown6]","startTime":215.16,"endTime":220.04,"body":"that potentially signals that muscle tissue to store more glycogen and i know i've"},{"speaker":"[Unknown6]","startTime":220.12,"endTime":222.2,"body":"heard cass mention before that"},{"speaker":"[Unknown6]","startTime":223.24,"endTime":227.64,"body":"they've actually seen in their lab that after doing the local conditioning stuff"},{"speaker":"[Unknown6]","startTime":228.04,"endTime":232.6,"body":"that they've seen bigger pumps than prior that stay for longer so i think that"},{"speaker":"[Unknown6]","startTime":232.92,"endTime":236.6,"body":"that's pretty cool but i also want to mention real quick because i get this"},{"speaker":"[Unknown6]","startTime":236.84,"endTime":240.36,"body":"confusion a lot from people where they think that because i went through the n one"},{"speaker":"[Unknown6]","startTime":240.52,"endTime":245.88,"body":"course that like i'm kind of parroting and one stuff a lot and it's important to"},{"speaker":"[Unknown6]","startTime":246.02,"endTime":247.02,"body":"note that"},{"speaker":"[Unknown6]","startTime":248.04,"endTime":253.16,"body":"my design of this conditioning phase that i'm going to talk about has some of the"},{"speaker":"[Unknown6]","startTime":253.24,"endTime":255.8,"body":"things that i've learned from n one in it yes for sure"},{"speaker":"[Unknown6]","startTime":257.0,"endTime":260.76,"body":"but this wouldn't i wouldn't want you to receive this as you know this is the way"},{"speaker":"[Unknown6]","startTime":261.0,"endTime":262.12,"body":"n one constructs"},{"speaker":"[Unknown6]","startTime":263.48,"endTime":267.24,"body":"a metabolic phase of training because i've been writing metabolic phases of"},{"speaker":"[Unknown6]","startTime":267.32,"endTime":272.52,"body":"training before i even knew what n one was so i have influences into the way i"},{"speaker":"[Unknown6]","startTime":272.68,"endTime":277.15999999999997,"body":"design these cycles that yes include n one but also include influences from the"},{"speaker":"[Unknown6]","startTime":277.15999999999997,"endTime":281.56,"body":"past and current time that are not n one so this is more just like the way brian"},{"speaker":"[Unknown6]","startTime":281.72,"endTime":284.04,"body":"does it with some influence from n one so just"},{"speaker":"[Unknown6]","startTime":285.08,"endTime":288.76,"body":"a quick aside there but so when we're looking at these two phases you have"},{"speaker":"[Unknown6]","startTime":288.92,"endTime":291.16,"body":"systemic and you have local or peripheral"},{"speaker":"[Unknown6]","startTime":292.84,"endTime":296.84,"body":"the length design of these types of cycles doesn't need to be extremely long"},{"speaker":"[Unknown6]","startTime":297.08,"endTime":302.12,"body":"because adaptations in work capacity and the ability to clear metabolites things"},{"speaker":"[Unknown6]","startTime":302.2,"endTime":306.36,"body":"like that these happen pretty quickly so i think two to three weeks of systemic"},{"speaker":"[Unknown6]","startTime":306.44,"endTime":310.84,"body":"and two to three weeks of metabolic would be on the longer end like i've designed"},{"speaker":"[Unknown6]","startTime":311.0,"endTime":314.36,"body":"metabolic cycles before that are you know three weeks long where there's two week"},{"speaker":"[Unknown6]","startTime":314.52,"endTime":319.16,"body":"one week of systemic and then two weeks of local peripheral so a number of ways to"},{"speaker":"[Unknown6]","startTime":319.24,"endTime":321.4,"body":"go about that the plan with my"},{"speaker":"[Unknown6]","startTime":322.84,"endTime":328.36,"body":"design here is to do this one week de load that's done in the systemic fashion and"},{"speaker":"[Unknown6]","startTime":328.44,"endTime":332.92,"body":"then to have two weeks of systemic conditioning as work weeks and two weeks of"},{"speaker":"[Unknown6]","startTime":333.0,"endTime":336.52,"body":"local as work weeks so it's essentially five weeks but one of them is a de load"},{"speaker":"[Unknown6]","startTime":336.14,"endTime":337.14,"body":"week"},{"speaker":"[Unknown6]","startTime":338.36,"endTime":340.52,"body":"any thoughts before i continue mister striker"},{"speaker":"[Unknown5]","startTime":341.082,"endTime":344.282,"body":"yeah the the local more more so in the local um"},{"speaker":"[Unknown5]","startTime":345.322,"endTime":351.162,"body":"systemic stuff it's really interesting and one way to really if for listeners to"},{"speaker":"[Unknown5]","startTime":351.242,"endTime":355.882,"body":"see in practice is if you ever train with someone who does like a different style"},{"speaker":"[Unknown5]","startTime":355.962,"endTime":361.722,"body":"of training right so for instance one when i was uh in arizona one of my old"},{"speaker":"[Unknown5]","startTime":361.962,"endTime":366.122,"body":"clients was like coming through town and we trained together and he was like he's"},{"speaker":"[Unknown5]","startTime":366.202,"endTime":371.962,"body":"like a legit like a high a high level power lifter and he even though he's like so"},{"speaker":"[Unknown5]","startTime":372.042,"endTime":373.722,"body":"much stronger than me was just"},{"speaker":"[Unknown5]","startTime":374.762,"endTime":380.362,"body":"buried doing my like one of my my lower body sessions because like reps were"},{"speaker":"[Unknown5]","startTime":380.522,"endTime":384.682,"body":"higher the rest was lower even though we were still doing like two to three"},{"speaker":"[Unknown5]","startTime":384.842,"endTime":388.762,"body":"minutes but it was really really interesting and then afterwards he was like you"},{"speaker":"[Unknown5]","startTime":388.842,"endTime":390.122,"body":"know demolished he said say"},{"speaker":"[Unknown6]","startTime":389.74,"endTime":390.74,"body":"se"},{"speaker":"[Unknown5]","startTime":390.202,"endTime":395.002,"body":"for days work to me it was like this this is fucking wednesday dude even though"},{"speaker":"[Unknown5]","startTime":395.162,"endTime":399.482,"body":"like his total like work capacity or really i should say like strength capacity"},{"speaker":"[Unknown5]","startTime":399.482,"endTime":401.562,"body":"and stuff is so much higher but it really just"},{"speaker":"[Unknown6]","startTime":401.26,"endTime":402.26,"body":"yeah"},{"speaker":"[Unknown5]","startTime":401.642,"endTime":403.242,"body":"goes to show like how your different"},{"speaker":"[Unknown5]","startTime":404.282,"endTime":408.122,"body":"your time spent in different phases of training will like it it's dramatically"},{"speaker":"[Unknown5]","startTime":408.202,"endTime":409.722,"body":"different for p person to person"},{"speaker":"[Unknown6]","startTime":409.88,"endTime":413.8,"body":"no for sure that that's a really good point and also probably important to note"},{"speaker":"[Unknown6]","startTime":413.88,"endTime":420.2,"body":"that there's a significantly increased oxygen cost regardless of your of your size"},{"speaker":"[Unknown6]","startTime":420.28,"endTime":424.2,"body":"as a human when you lift more weight like if you do six hundred pounds for eight"},{"speaker":"[Unknown6]","startTime":424.36,"endTime":428.36,"body":"reps versus three hundred pounds for eight reps even if both sets are a failure"},{"speaker":"[Unknown6]","startTime":428.84,"endTime":431.64,"body":"for one person versus another person the six hundred is gonna take"},{"speaker":"[Unknown6]","startTime":432.92,"endTime":435.88,"body":"two times as much oxygen for you to complete that work so"},{"speaker":"[Unknown6]","startTime":437.24,"endTime":440.52,"body":"highly more fatiguing to do bodybuilding stuff and then also when you're really"},{"speaker":"[Unknown6]","startTime":440.68,"endTime":442.2,"body":"strong doing body building stuff"},{"speaker":"[Unknown6]","startTime":443.4,"endTime":448.12,"body":"but yeah really good point there so if he would do that for four weeks he may get"},{"speaker":"[Unknown6]","startTime":448.28,"endTime":452.52,"body":"some really quick adaptations that then he could potentially go back and apply to"},{"speaker":"[Unknown6]","startTime":452.68,"endTime":457.4,"body":"his other pursuits although i think the applicability of metabolic training to"},{"speaker":"[Unknown6]","startTime":457.48,"endTime":460.92,"body":"powerlifting probably doesn't have as as big of a carryover but just for general"},{"speaker":"[Unknown6]","startTime":461.24,"endTime":462.36,"body":"health you know always a good idea"},{"speaker":"[Unknown6]","startTime":463.02,"endTime":464.02,"body":"so"},{"speaker":"[Unknown6]","startTime":466.84,"endTime":472.12,"body":"the design structure of the systemic stuff is more like kind of like work capacity"},{"speaker":"[Unknown6]","startTime":471.98,"endTime":472.98,"body":"circuits"},{"speaker":"[Unknown6]","startTime":473.8,"endTime":479.0,"body":"i like to pair three movements together and i i don't know this for sure but a lot"},{"speaker":"[Unknown6]","startTime":479.08,"endTime":482.52,"body":"of the design that i've seen come out of n one and the systemic stuff it usually"},{"speaker":"[Unknown6]","startTime":482.68,"endTime":486.2,"body":"has two movements like it's kind of like a back spot to a row or back spot to"},{"speaker":"[Unknown6]","startTime":486.2,"endTime":490.44,"body":"bench press or whatever it is usually it's like two movements back to back i"},{"speaker":"[Unknown6]","startTime":490.42,"endTime":491.42,"body":"really like three"},{"speaker":"[Unknown6]","startTime":492.6,"endTime":497.0,"body":"or even four like i'm using four right now as well including smaller movements in"},{"speaker":"[Unknown6]","startTime":497.08,"endTime":502.36,"body":"the circuit too so like my main circuit will have three movements and that's"},{"speaker":"[Unknown6]","startTime":502.34,"endTime":503.34,"body":"usually like a"},{"speaker":"[Unknown6]","startTime":504.44,"endTime":509.96,"body":"a squat pattern movement into a row or pull down type movement into a press"},{"speaker":"[Unknown6]","startTime":511.72,"endTime":518.36,"body":"um of some sort so you're getting basically the major muscles of the upper body"},{"speaker":"[Unknown6]","startTime":518.44,"endTime":522.8399999999999,"body":"and then the quads and the general pushing structure of the lower body and then"},{"speaker":"[Unknown6]","startTime":523.0,"endTime":527.4,"body":"alternatively a hamstring one on the other day might be like you know r dl"},{"speaker":"[Unknown6]","startTime":527.98,"endTime":528.98,"body":"into"},{"speaker":"[Unknown6]","startTime":529.72,"endTime":533.88,"body":"some sort of row or pull down again because we train back a little bit more often"},{"speaker":"[Unknown6]","startTime":534.28,"endTime":535.4,"body":"and then that would be into"},{"speaker":"[Unknown6]","startTime":536.8399999999999,"endTime":541.0,"body":"maybe like a bicep or a tricep movement or something like that and then so i"},{"speaker":"[Unknown6]","startTime":541.16,"endTime":544.44,"body":"really like that but essentially what we're doing is we're resting forty five to"},{"speaker":"[Unknown6]","startTime":544.52,"endTime":549.0,"body":"sixty seconds between these movements so that you're not doing them as a try set"},{"speaker":"[Unknown6]","startTime":549.16,"endTime":552.36,"body":"where the second and third movement like if you do a squat and then you take no"},{"speaker":"[Unknown6]","startTime":552.44,"endTime":556.76,"body":"rest whatever you're doing after the squat gets like zero stimulus so you you do"},{"speaker":"[Unknown6]","startTime":556.92,"endTime":560.68,"body":"forty five sixty seconds you're still breathing going into the next movement but"},{"speaker":"[Unknown6]","startTime":560.76,"endTime":564.2,"body":"you're not completely out of breath you can still execute good technique take"},{"speaker":"[Unknown6]","startTime":564.44,"endTime":568.76,"body":"another forty five to sixty seconds and then do your third movement and i like to"},{"speaker":"[Unknown6]","startTime":568.92,"endTime":573.8,"body":"decrease the complexity or the demand of the movements as you go so like going"},{"speaker":"[Unknown6]","startTime":573.88,"endTime":577.4,"body":"from like squat to ben over row to bench press like in the bench press you're"},{"speaker":"[Unknown6]","startTime":577.56,"endTime":582.12,"body":"laying down so it' a really good movement to do third in my mind and then at the"},{"speaker":"[Unknown6]","startTime":582.2,"endTime":586.68,"body":"end of that third movement you would take a longer rest like two three minutes"},{"speaker":"[Unknown6]","startTime":586.84,"endTime":590.6,"body":"something like that and then you'd go through that circuit a number of times i"},{"speaker":"[Unknown6]","startTime":590.76,"endTime":594.2,"body":"also really like to organize it in such a manner where the circuit takes you from"},{"speaker":"[Unknown6]","startTime":594.28,"endTime":599.08,"body":"warm upsets all the way through one top work set but really to like when you're"},{"speaker":"[Unknown6]","startTime":599.16,"endTime":602.76,"body":"doing this type of training after not doing it for a while like the second warm up"},{"speaker":"[Unknown6]","startTime":602.92,"endTime":606.92,"body":"round feels like like like death like you you kind of wanna die even though you're"},{"speaker":"[Unknown6]","startTime":607.0,"endTime":608.92,"body":"still like six reps from failure on everything"},{"speaker":"[Unknown6]","startTime":610.04,"endTime":613.48,"body":"and so you know the first warm around you're just greasing the groove going"},{"speaker":"[Unknown6]","startTime":613.56,"endTime":618.04,"body":"through the motions second warm up round you're feeling it third third round is"},{"speaker":"[Unknown6]","startTime":618.2,"endTime":622.92,"body":"like you know that was like know three ish rr like that was really solid effort"},{"speaker":"[Unknown6]","startTime":623.08,"endTime":626.12,"body":"i'm breathing really hard and then the fourth round you kind of take it to the"},{"speaker":"[Unknown6]","startTime":626.12,"endTime":628.2,"body":"house relative to the movement that you're doing"},{"speaker":"[Unknown6]","startTime":630.2,"endTime":635.56,"body":"and that just feels completely awful and then i rest for about three to five"},{"speaker":"[Unknown6]","startTime":635.72,"endTime":641.08,"body":"minutes and get going into potentially the second circuit which is usually made up"},{"speaker":"[Unknown6]","startTime":641.24,"endTime":648.04,"body":"of less complex movements and then therefore is able to be conducted for me easier"},{"speaker":"[Unknown6]","startTime":648.12,"endTime":652.36,"body":"than if i had more complex demanding movements in that sequence and then"},{"speaker":"[Unknown6]","startTime":653.8,"endTime":657.0,"body":"what was the other thing i was gonna say about the the second circuit"},{"speaker":"[Unknown6]","startTime":658.04,"endTime":662.12,"body":"oh yeah i usually only do three rounds of that second circuit instead of four"},{"speaker":"[Unknown6]","startTime":662.44,"endTime":666.36,"body":"because it feels like a warm up round is just kind of very unnecessary so it's"},{"speaker":"[Unknown6]","startTime":666.36,"endTime":670.28,"body":"like a you know second warm up round then first work round then final workaround"},{"speaker":"[Unknown6]","startTime":670.52,"endTime":675.0,"body":"for that second circuit so the way that i have this organized is that the first"},{"speaker":"[Unknown6]","startTime":675.24,"endTime":681.4,"body":"day is quads uh chest and lats and so that's the main focus and then the second"},{"speaker":"[Unknown6]","startTime":681.72,"endTime":683.4,"body":"day is hamstrings"},{"speaker":"[Unknown6]","startTime":684.76,"endTime":690.2,"body":"upper back rear dels you know and arms and regular doubts like all all the dealt"},{"speaker":"[Unknown6]","startTime":690.36,"endTime":694.36,"body":"all the delt in arms and so that's kind of how i'm organizing the systemic side of"},{"speaker":"[Unknown6]","startTime":694.44,"endTime":698.52,"body":"this cycle and they're alternating days which has proven really good for me in the"},{"speaker":"[Unknown6]","startTime":698.52,"endTime":702.6,"body":"past like every time i do an alternating day program i'm always reminded how much"},{"speaker":"[Unknown6]","startTime":702.76,"endTime":707.56,"body":"i actually like it because i go into every session really really excited so that's"},{"speaker":"[Unknown6]","startTime":707.64,"endTime":711.64,"body":"something you know maybe that's specific to me but i can certainly say that i hate"},{"speaker":"[Unknown6]","startTime":711.96,"endTime":715.32,"body":"i despise doing three sessions in a row like the third session i just have no"},{"speaker":"[Unknown6]","startTime":715.4,"endTime":720.28,"body":"motivation for it and even so like the second session the next day i never want to"},{"speaker":"[Unknown6]","startTime":720.36,"endTime":723.48,"body":"i never have as much motivation for it as i do when i'm doing this more"},{"speaker":"[Unknown6]","startTime":723.64,"endTime":728.76,"body":"alternating day style of programming so that's kind of a little lesson i'm just"},{"speaker":"[Unknown6]","startTime":728.84,"endTime":733.08,"body":"going to tuck away into my brain and and keep that in mind for the design of"},{"speaker":"[Unknown6]","startTime":733.16,"endTime":738.04,"body":"future cycles for myself as well but before i go into the local stuff any uh"},{"speaker":"[Unknown6]","startTime":738.28,"endTime":741.72,"body":"thoughts or statements on the systemic conditioning"},{"speaker":"[Unknown5]","startTime":742.522,"endTime":747.722,"body":"no just the fact that i i mean i agree it's it is an ass kicking and one thing i"},{"speaker":"[Unknown5]","startTime":747.722,"endTime":751.402,"body":"guess i do have a question follow up with in terms of like pairing with"},{"speaker":"[Unknown5]","startTime":751.482,"endTime":752.922,"body":"periodization do you have any"},{"speaker":"[Unknown5]","startTime":755.082,"endTime":759.642,"body":"likes or dislikes for times to that can be more beneficial to pair this style of"},{"speaker":"[Unknown5]","startTime":759.462,"endTime":760.462,"body":"training"},{"speaker":"[Unknown6]","startTime":761.48,"endTime":766.04,"body":"you mean like when would you throw a systemic phase into a hypertrophy block or"},{"speaker":"[Unknown6]","startTime":766.12,"endTime":768.28,"body":"when would you choose systemic over local or"},{"speaker":"[Unknown5]","startTime":768.602,"endTime":770.202,"body":"yeah we're kind of like would it"},{"speaker":"[Unknown5]","startTime":771.322,"endTime":776.202,"body":"do you think it could be beneficially um used during a particular nutrition"},{"speaker":"[Unknown5]","startTime":776.342,"endTime":777.342,"body":"periodization season"},{"speaker":"[Unknown6]","startTime":777.02,"endTime":778.02,"body":"hey"},{"speaker":"[Unknown5]","startTime":777.402,"endTime":779.082,"body":"right a caloric surplus versus a maintenance"},{"speaker":"[Unknown6]","startTime":779.1,"endTime":780.1,"body":"yeah"},{"speaker":"[Unknown5]","startTime":779.162,"endTime":782.842,"body":"or maybe the start of a calorie deficit or something like that"},{"speaker":"[Unknown6]","startTime":783.96,"endTime":787.96,"body":"yeah so i actually think the metabolic phase is pretty malleable in the sense"},{"speaker":"[Unknown6]","startTime":789.0,"endTime":794.6,"body":"that it can be used in a deficit though i would say that if you're going to use it"},{"speaker":"[Unknown6]","startTime":794.68,"endTime":799.4,"body":"in a deficit that like you said it should be the beginning of the deficit which is"},{"speaker":"[Unknown6]","startTime":799.56,"endTime":803.72,"body":"the way i'm doing it and then also that you need to be open to the idea of high"},{"speaker":"[Unknown6]","startTime":803.96,"endTime":808.92,"body":"carbohydrate dieting you can't be somebody that's like i'm gonna go zone and then"},{"speaker":"[Unknown6]","startTime":809.08,"endTime":813.48,"body":"be doing like these systemic circuits with like basically paleo levels of carbs"},{"speaker":"[Unknown6]","startTime":814.52,"endTime":817.4,"body":"um so that would be my one kind of caveat there but"},{"speaker":"[Unknown6]","startTime":818.84,"endTime":825.16,"body":"yeah i mean you know it increases mitochondrial density great term um and uh and"},{"speaker":"[Unknown6]","startTime":825.24,"endTime":828.68,"body":"so there's going to increase like glucose uptake uptake and things like that so i"},{"speaker":"[Unknown6]","startTime":828.76,"endTime":832.52,"body":"think that there is definitely benefits to having like a good amount of carbs in"},{"speaker":"[Unknown6]","startTime":832.52,"endTime":838.12,"body":"the system for it meaning that a surplus would obviously be obviously be like a"},{"speaker":"[Unknown6]","startTime":838.1,"endTime":839.1,"body":"great time to do it as well"},{"speaker":"[Unknown5]","startTime":840.522,"endTime":845.562,"body":"yeah i would i i'm kind of getting sidetracked here but it would be interesting to"},{"speaker":"[Unknown5]","startTime":845.422,"endTime":846.422,"body":"see over"},{"speaker":"[Unknown5]","startTime":847.242,"endTime":852.042,"body":"a long period of time how that could because in my mind right from a high level"},{"speaker":"[Unknown5]","startTime":852.282,"endTime":856.202,"body":"thing yeah i agree one hundred percent would be a great time to to start with a in"},{"speaker":"[Unknown5]","startTime":856.202,"endTime":859.482,"body":"the beginning of a calorie deficit one to help getting your body moving through"},{"speaker":"[Unknown5]","startTime":859.562,"endTime":863.642,"body":"those carbohydrate stuff that being said what we know for like long term calorie"},{"speaker":"[Unknown5]","startTime":863.642,"endTime":867.642,"body":"deficit is we want our body to be really metabolic flexible so that we can"},{"speaker":"[Unknown5]","startTime":867.642,"endTime":871.402,"body":"leverage a lot of our adipose tissue for a fuel source and then it is kind of like"},{"speaker":"[Unknown5]","startTime":871.402,"endTime":874.362,"body":"you said you don't want it to be a long term thing because you don't want to be"},{"speaker":"[Unknown5]","startTime":874.362,"endTime":878.362,"body":"doing this style of training on poverty carbs unless you want to get nauseous and"},{"speaker":"[Unknown5]","startTime":878.442,"endTime":880.202,"body":"have a lot of low hypo hypoglycemic"},{"speaker":"[Unknown6]","startTime":881.82,"endTime":882.82,"body":"yep yep"},{"speaker":"[Unknown5]","startTime":881.902,"endTime":882.902,"body":"like some situations"},{"speaker":"[Unknown5]","startTime":884.122,"endTime":886.602,"body":"but yeah really really a cool input"},{"speaker":"[Unknown6]","startTime":887.32,"endTime":892.6,"body":"did i ever tell you to listen to the podcast that ben house did with cassim like"},{"speaker":"[Unknown6]","startTime":892.6,"endTime":896.12,"body":"two years ago like at the beginning of the pandemic so you you would love it"},{"speaker":"[Unknown6]","startTime":896.28,"endTime":900.36,"body":"because it's the most dorky like high level like they're talking about like how"},{"speaker":"[Unknown6]","startTime":900.6,"endTime":905.08,"body":"lactate converts to this and then amp this and like signals this and all these"},{"speaker":"[Unknown6]","startTime":905.16,"endTime":908.92,"body":"different things and so as i'm listening to it i'm always of course thinking about"},{"speaker":"[Unknown6]","startTime":909.0,"endTime":913.08,"body":"you know you and your interest in this stuff so the entire episode is about"},{"speaker":"[Unknown6]","startTime":913.24,"endTime":915.48,"body":"metabolic stress and then the potential"},{"speaker":"[Unknown6]","startTime":916.6,"endTime":920.44,"body":"downstream effects nutritionally related to like glycogen and stuff like that"},{"speaker":"[Unknown6]","startTime":920.6,"endTime":922.36,"body":"along with a bunch of other stuff um"},{"speaker":"[Unknown5]","startTime":921.802,"endTime":924.602,"body":"i definitely need to look that one up i would love to listen to that"},{"speaker":"[Unknown6]","startTime":925.24,"endTime":930.6,"body":"so good dude so good um so anyways jumping into the local conditioning the"},{"speaker":"[Unknown6]","startTime":930.68,"endTime":935.48,"body":"peripheral stuff so there's kind of two ways that you that you may implement"},{"speaker":"[Unknown6]","startTime":936.86,"endTime":937.86,"body":"this and"},{"speaker":"[Unknown6]","startTime":940.92,"endTime":949.8,"body":"the n one uses the im method which is incomplete rest and so this is stems from an"},{"speaker":"[Unknown6]","startTime":949.88,"endTime":954.04,"body":"old bodybuilder in like the seventies and eighties named vince garona and he"},{"speaker":"[Unknown6]","startTime":954.36,"endTime":958.36,"body":"coined a style of training called eight by eight and what he said you would do is"},{"speaker":"[Unknown6]","startTime":958.52,"endTime":963.32,"body":"basically take your fifteen rep max on a lift and then you do eight reps and rest"},{"speaker":"[Unknown6]","startTime":963.4,"endTime":966.36,"body":"thirty seconds and do eight wraps and rest thirty seconds and you basically do"},{"speaker":"[Unknown6]","startTime":966.44,"endTime":970.04,"body":"that until you can't get eight reps anymore with the goal being that you get eight"},{"speaker":"[Unknown6]","startTime":970.2,"endTime":974.68,"body":"sets of eight reps of course the first couple sets you do are really easy and then"},{"speaker":"[Unknown6]","startTime":974.76,"endTime":976.2,"body":"it gets really hard toward the end"},{"speaker":"[Unknown6]","startTime":977.88,"endTime":982.68,"body":"so that is one method of kind of local conditioning where you as cast says pushing"},{"speaker":"[Unknown6]","startTime":982.68,"endTime":986.44,"body":"on the gas pedal like revving and then releasing and then revving and releasing"},{"speaker":"[Unknown6]","startTime":986.68,"endTime":991.88,"body":"and each time that you go back in and you rev and you you do more reps you're kind"},{"speaker":"[Unknown6]","startTime":991.88,"endTime":996.44,"body":"of digging that hole a little deeper to mix analogies where you know the first set"},{"speaker":"[Unknown6]","startTime":996.52,"endTime":999.88,"body":"of eight was really easy the second set was moderately easy the third set was"},{"speaker":"[Unknown6]","startTime":1000.04,"endTime":1003.48,"body":"moderate the fourth set was moderately hard and then progressing from there the"},{"speaker":"[Unknown6]","startTime":1003.48,"endTime":1007.56,"body":"wholes getting deeper and deeper by the end you've essentially done sixty four"},{"speaker":"[Unknown6]","startTime":1007.64,"endTime":1010.12,"body":"reps or something along those lines of one movement"},{"speaker":"[Unknown6]","startTime":1011.4,"endTime":1015.56,"body":"one caveat to that is that that movement that you choose should definitely"},{"speaker":"[Unknown6]","startTime":1016.76,"endTime":1023.08,"body":"be a uh a short overloaded movement so i'll share an anecdote for myself back in"},{"speaker":"[Unknown6]","startTime":1023.16,"endTime":1027.8,"body":"our uh cross pb san diego athletics days we had our bodybuilding program in like"},{"speaker":"[Unknown6]","startTime":1028.12,"endTime":1033.08,"body":"twenty fourteen in twenty fifteen i decided to do a men's physique competition"},{"speaker":"[Unknown6]","startTime":1033.1599999999999,"endTime":1035.1599999999999,"body":"which we've talked about on the show many times"},{"speaker":"[Unknown6]","startTime":1036.2,"endTime":1041.08,"body":"in my preparation for that men's physique show i had a chess day in the programme"},{"speaker":"[Unknown6]","startTime":1040.8600000000001,"endTime":1041.8600000000001,"body":"that used"},{"speaker":"[Unknown6]","startTime":1043.1599999999999,"endTime":1045.1599999999999,"body":"that eight by eight strategy so"},{"speaker":"[Unknown6]","startTime":1046.28,"endTime":1052.52,"body":"i did incline dumbbell bench press and i took sixty pound dumbbells which you know"},{"speaker":"[Unknown6]","startTime":1052.6,"endTime":1055.56,"body":"i could have done more than fifteen times i could have done them probably twenty"},{"speaker":"[Unknown6]","startTime":1055.8,"endTime":1059.48,"body":"times or something like that but by the time i got to the fifth set i couldn't"},{"speaker":"[Unknown6]","startTime":1059.48,"endTime":1063.32,"body":"even get eight reps anymore it was like eight eight eight eight seven and six then"},{"speaker":"[Unknown6]","startTime":1063.48,"endTime":1068.76,"body":"five and i was just dead right so when i finally met cass you know four or five"},{"speaker":"[Unknown6]","startTime":1068.92,"endTime":1073.16,"body":"years after that experience and i learned about the i rm method and i was like"},{"speaker":"[Unknown6]","startTime":1073.24,"endTime":1077.0,"body":"yeah dude i don't know how people do that i only got five sets i was doing incline"},{"speaker":"[Unknown6]","startTime":1077.08,"endTime":1081.32,"body":"dumbbell bench presses and he goes you chose a length and overload movement like i"},{"speaker":"[Unknown6]","startTime":1081.4,"endTime":1086.04,"body":"should have known better or something you know and uh and so so lesson learned"},{"speaker":"[Unknown6]","startTime":1086.12,"endTime":1091.16,"body":"dude got it no lengthened overload movements so so short overload movements"},{"speaker":"[Unknown6]","startTime":1091.24,"endTime":1095.64,"body":"because they don't accrue the same type of damage and so they're actually able to"},{"speaker":"[Unknown6]","startTime":1095.72,"endTime":1100.28,"body":"be done under short rest and then of course they're going to because the"},{"speaker":"[Unknown6]","startTime":1100.36,"endTime":1103.88,"body":"contraction is at the short position so you can think of like a chess crossover"},{"speaker":"[Unknown6]","startTime":1104.12,"endTime":1107.56,"body":"like the hardest part of the movement is when your chest contracts but there's"},{"speaker":"[Unknown6]","startTime":1107.72,"endTime":1114.12,"body":"it's not super hard back at the like quote stretched position um so so you can get"},{"speaker":"[Unknown6]","startTime":1114.36,"endTime":1119.0,"body":"almost a rest into that muscle at the stretch position whereas when you're doing"},{"speaker":"[Unknown6]","startTime":1119.08,"endTime":1123.96,"body":"like a length and overload movement you don't get to rest really at any point so i"},{"speaker":"[Unknown6]","startTime":1123.96,"endTime":1126.76,"body":"mean i guess you could at the top of the rep but then you're just you're just"},{"speaker":"[Unknown6]","startTime":1126.84,"endTime":1130.6,"body":"resting but in that short amount of time where you're doing a crossover and then"},{"speaker":"[Unknown6]","startTime":1130.6,"endTime":1134.36,"body":"the arm comes away from the contractor position that actually opens the chest up"},{"speaker":"[Unknown6]","startTime":1134.68,"endTime":1140.52,"body":"allows some oxygen to get in before you then go and uh and deplete the oxygen"},{"speaker":"[Unknown6]","startTime":1140.68,"endTime":1144.76,"body":"again so short overload movements are going to be significantly better for"},{"speaker":"[Unknown6]","startTime":1146.44,"endTime":1147.72,"body":"for the im method"},{"speaker":"[Unknown6]","startTime":1149.08,"endTime":1150.68,"body":"and then another approach to"},{"speaker":"[Unknown6]","startTime":1153.08,"endTime":1158.52,"body":"local metabolic conditioning is just kind of the use of either like high reps or"},{"speaker":"[Unknown6]","startTime":1158.84,"endTime":1163.4,"body":"same muscle supers sets so i personally have talked about how much i like the use"},{"speaker":"[Unknown6]","startTime":1163.56,"endTime":1167.16,"body":"of same muscle supers setts much better because instead of having to do a set of"},{"speaker":"[Unknown6]","startTime":1167.24,"endTime":1171.24,"body":"twenty reps where the first twelve to fifteen just kind of feel like you're just"},{"speaker":"[Unknown6]","startTime":1171.32,"endTime":1175.64,"body":"waving your arms in the air or whatever you could do like eight to ten of a"},{"speaker":"[Unknown6]","startTime":1175.72,"endTime":1179.8,"body":"lateral rays and then eight to ten of like a cable front raise or something along"},{"speaker":"[Unknown6]","startTime":1180.04,"endTime":1181.64,"body":"those lines and now you've gotten two"},{"speaker":"[Unknown6]","startTime":1182.76,"endTime":1187.88,"body":"challenging fatigue points in your set and you've also still done twenty reps so"},{"speaker":"[Unknown6]","startTime":1188.04,"endTime":1191.08,"body":"for me that makes a lot more sense and that ss the way that i tend to program"},{"speaker":"[Unknown6]","startTime":1191.8,"endTime":1196.76,"body":"these things in is more in the sense of same muscle supers setts versus just doing"},{"speaker":"[Unknown6]","startTime":1196.92,"endTime":1201.96,"body":"high rep sets but either one can accomplish that goal of kind of just conditioning"},{"speaker":"[Unknown6]","startTime":1202.04,"endTime":1203.72,"body":"your body to doing a higher rep volume"},{"speaker":"[Unknown6]","startTime":1204.62,"endTime":1205.62,"body":"any thoughts"},{"speaker":"[Unknown5]","startTime":1205.882,"endTime":1210.442,"body":"yeah the the main thought or the biggest takeaway here is for me at least and i"},{"speaker":"[Unknown5]","startTime":1210.522,"endTime":1215.082,"body":"think maybe potentially for the listeners is the choice of the type of exercise"},{"speaker":"[Unknown5]","startTime":1215.322,"endTime":1217.322,"body":"for like the the local um"},{"speaker":"[Unknown5]","startTime":1219.002,"endTime":1220.122,"body":"oh my goodness the local"},{"speaker":"[Unknown5]","startTime":1222.522,"endTime":1224.282,"body":"metabolic right or or system"},{"speaker":"[Unknown6]","startTime":1222.74,"endTime":1223.74,"body":"musculature"},{"speaker":"[Unknown6]","startTime":1224.76,"endTime":1226.04,"body":"the local meta pok yeah yeah"},{"speaker":"[Unknown5]","startTime":1224.922,"endTime":1229.482,"body":"whatever yeah local metabolic so with that it's it's just like cause we've all"},{"speaker":"[Unknown5]","startTime":1229.562,"endTime":1233.002,"body":"been there right where we've followed like maybe like a g v t or german volume"},{"speaker":"[Unknown5]","startTime":1233.242,"endTime":1236.282,"body":"training or something like that and you get into those last sets and like you you"},{"speaker":"[Unknown5]","startTime":1236.302,"endTime":1237.302,"body":"use there's no way"},{"speaker":"[Unknown6]","startTime":1236.94,"endTime":1237.94,"body":"yeah"},{"speaker":"[Unknown5]","startTime":1237.482,"endTime":1240.602,"body":"but you're doing it with like a length like you said a length and overload"},{"speaker":"[Unknown5]","startTime":1240.762,"endTime":1242.282,"body":"movement a bench press or something like"},{"speaker":"[Unknown6]","startTime":1241.9,"endTime":1242.9,"body":"right"},{"speaker":"[Unknown5]","startTime":1242.362,"endTime":1245.642,"body":"that and it's it goes back to those things like the"},{"speaker":"[Unknown5]","startTime":1242.362,"endTime":1245.642,"body":"that and it's it goes back to those things like the"},{"speaker":"[Unknown5]","startTime":1246.842,"endTime":1250.842,"body":"we we keep going coming like full circle to where training comes back into like"},{"speaker":"[Unknown5]","startTime":1251.242,"endTime":1256.282,"body":"understanding these i don't want to call them like um like scholastic or like"},{"speaker":"[Unknown5]","startTime":1257.802,"endTime":1260.282,"body":"like mental aspects of it in instead of"},{"speaker":"[Unknown6]","startTime":1259.9,"endTime":1260.9,"body":"hmm"},{"speaker":"[Unknown5]","startTime":1260.362,"endTime":1262.842,"body":"just like picking up weights and putting them downt thing and and like"},{"speaker":"[Unknown6]","startTime":1262.54,"endTime":1263.54,"body":"right"},{"speaker":"[Unknown5]","startTime":1263.162,"endTime":1266.922,"body":"to get really really good or really targeted you really need to understand some of"},{"speaker":"[Unknown5]","startTime":1267.002,"endTime":1271.562,"body":"the different mechanisms or biases for certain exercises and move and exercise"},{"speaker":"[Unknown5]","startTime":1271.722,"endTime":1277.562,"body":"selection too to really get the most out of what you mighta particular phase or"},{"speaker":"[Unknown5]","startTime":1277.822,"endTime":1278.822,"body":"something like that"},{"speaker":"[Unknown6]","startTime":1279.48,"endTime":1283.64,"body":"yeah plus it's just super fun and interesting and after twenty five years it's"},{"speaker":"[Unknown6]","startTime":1283.64,"endTime":1287.0,"body":"just exciting to be doing like new cool stuff that you're still exploring and"},{"speaker":"[Unknown6]","startTime":1286.82,"endTime":1287.82,"body":"learning so"},{"speaker":"[Unknown5]","startTime":1287.802,"endTime":1288.842,"body":"i couldn't agree more"},{"speaker":"[Unknown6]","startTime":1289.8,"endTime":1294.2,"body":"yeah totally so anyways i have this metabolic phase uh after the dental procedure"},{"speaker":"[Unknown6]","startTime":1294.28,"endTime":1298.36,"body":"we'll be starting it in full force systemic on on monday which means when this"},{"speaker":"[Unknown6]","startTime":1298.44,"endTime":1305.72,"body":"episode drops i'll be one day in and um i'll probably feel pretty awful but i am"},{"speaker":"[Unknown6]","startTime":1305.96,"endTime":1310.68,"body":"looking forward to it and i actually can say like maybe it's placebo effect but i"},{"speaker":"[Unknown6]","startTime":1310.84,"endTime":1315.08,"body":"literally like i thought the first de load session i did of this was really hard"},{"speaker":"[Unknown6]","startTime":1315.24,"endTime":1319.16,"body":"like i finished that session and i was just like man like that really like you"},{"speaker":"[Unknown6]","startTime":1319.24,"endTime":1323.24,"body":"know hit me in the nuts like i wasn't prepared for that type thing and then for"},{"speaker":"[Unknown6]","startTime":1323.4,"endTime":1325.24,"body":"the second one that i did two days later"},{"speaker":"[Unknown6]","startTime":1327.0,"endTime":1330.76,"body":"it didn't feel subjectively as bad and that could be because it was the"},{"speaker":"[Unknown6]","startTime":1332.2,"endTime":1337.16,"body":"hamstring delt arm day instead of the quad chess lat day so maybe it's like less"},{"speaker":"[Unknown6]","startTime":1337.32,"endTime":1341.8,"body":"demanding movements or whatever but i definitely felt subjectively more okay after"},{"speaker":"[Unknown6]","startTime":1341.96,"endTime":1344.52,"body":"that second session so we'll see how it goes today"},{"speaker":"[Unknown6]","startTime":1345.8,"endTime":1349.96,"body":"with the mix of the two where i'll have one quad chess lat and then one ham and"},{"speaker":"[Unknown6]","startTime":1350.02,"endTime":1351.02,"body":"dealt in arms but"},{"speaker":"[Unknown6]","startTime":1353.96,"endTime":1357.48,"body":"i know that they say these adaptations happen really quickly i've experienced it"},{"speaker":"[Unknown6]","startTime":1357.56,"endTime":1360.6,"body":"as well where like you know you go from not doing any conditioning work and then"},{"speaker":"[Unknown6]","startTime":1360.68,"endTime":1364.36,"body":"you throw any in it all it's like you go for a run the first time and you can only"},{"speaker":"[Unknown6]","startTime":1364.44,"endTime":1368.36,"body":"get like you know eight hundred meters and you're like oh man i really can't run"},{"speaker":"[Unknown6]","startTime":1368.52,"endTime":1371.8,"body":"anymore you know but within a week or two of running you're doing like three miles"},{"speaker":"[Unknown6]","startTime":1371.8,"endTime":1375.64,"body":"and you're like oh that adaptation happened really quickly so i feel like it's"},{"speaker":"[Unknown6]","startTime":1375.64,"endTime":1379.16,"body":"going to be the same thing with this type of training and that's going to be"},{"speaker":"[Unknown6]","startTime":1379.24,"endTime":1382.28,"body":"really cool because throughout you know the past year of doing"},{"speaker":"[Unknown6]","startTime":1386.04,"endTime":1389.96,"body":"you don't notice adaptations happening quickly so um it's kind of cool that you"},{"speaker":"[Unknown6]","startTime":1390.04,"endTime":1391.24,"body":"can experience something like that"},{"speaker":"[Unknown5]","startTime":1393.242,"endTime":1394.522,"body":"i could not agree any more"},{"speaker":"[Unknown6]","startTime":1395.88,"endTime":1397.48,"body":"sweet well that's really all i got"},{"speaker":"[Unknown5]","startTime":1398.282,"endTime":1402.522,"body":"cool so guys another episode we wrapped up hopefully brian and i were able to"},{"speaker":"[Unknown5]","startTime":1402.602,"endTime":1407.722,"body":"deliver the value as we always strive to do from brian and myself we will talk to"},{"speaker":"[Unknown5]","startTime":1407.662,"endTime":1408.662,"body":"you guys next week"}]}