{"version":"1.0.0","segments":[{"speaker":"[bryan_boorstein]","startTime":25.75,"endTime":26.01,"body":"oh"},{"speaker":"[aaron_straker]","startTime":27.715,"endTime":30.537,"body":"oh actually going to make you"},{"speaker":"[bryan_boorstein]","startTime":30.619,"endTime":30.799,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":30.756999999999998,"endTime":30.998,"body":"bigger"},{"speaker":"[bryan_boorstein]","startTime":31.12,"endTime":31.364,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":31.218,"endTime":33.842,"body":"so i don't have to look at"},{"speaker":"[aaron_straker]","startTime":31.218,"endTime":33.842,"body":"myself which i love right here we"},{"speaker":"[bryan_boorstein]","startTime":33.85,"endTime":33.87,"body":"m"},{"speaker":"[aaron_straker]","startTime":33.903,"endTime":33.963,"body":"go"},{"speaker":"[bryan_boorstein]","startTime":35.269,"endTime":35.29,"body":"m"},{"speaker":"[aaron_straker]","startTime":35.806,"endTime":40.834,"body":"what's up guys happy tuesday welcome back"},{"speaker":"[aaron_straker]","startTime":35.806,"endTime":40.834,"body":"to another episode of train prosper today is"},{"speaker":"[aaron_straker]","startTime":40.994,"endTime":45.861999999999995,"body":"out july instagram q and we try"},{"speaker":"[aaron_straker]","startTime":40.994,"endTime":45.861999999999995,"body":"to do this about onch per month sometimes"},{"speaker":"[aaron_straker]","startTime":45.923,"endTime":49.909,"body":"it ends up being every other month"},{"speaker":"[aaron_straker]","startTime":45.923,"endTime":49.909,"body":"brian and i will put up a question"},{"speaker":"[aaron_straker]","startTime":50.028999999999996,"endTime":55.519,"body":"box on our stories and take in"},{"speaker":"[aaron_straker]","startTime":50.028999999999996,"endTime":55.519,"body":"call sorry it calls questions from our instagram"},{"speaker":"[aaron_straker]","startTime":55.599000000000004,"endTime":60.447,"body":"followers and then we will compile the"},{"speaker":"[aaron_straker]","startTime":55.599000000000004,"endTime":60.447,"body":"best ones and put together a pretty robust"},{"speaker":"[aaron_straker]","startTime":60.567,"endTime":67.316,"body":"and comprehensive podcast episode answering questions with"},{"speaker":"[aaron_straker]","startTime":60.567,"endTime":67.316,"body":"full of what ton of context in nuance"},{"speaker":"[aaron_straker]","startTime":67.396,"endTime":70.979,"body":"like we like to do before we"},{"speaker":"[aaron_straker]","startTime":67.396,"endTime":70.979,"body":"get into today's q and a brian has"},{"speaker":"[aaron_straker]","startTime":71.039,"endTime":75.643,"body":"some updates for himself in a little"},{"speaker":"[aaron_straker]","startTime":71.039,"endTime":75.643,"body":"bit of a teaser for next week's episode"},{"speaker":"[aaron_straker]","startTime":75.82300000000001,"endTime":76.50399999999999,"body":"brian kick us off"},{"speaker":"[bryan_boorstein]","startTime":78.61099999999999,"endTime":83.13900000000001,"body":"yeah next week we have our buddy"},{"speaker":"[bryan_boorstein]","startTime":78.61099999999999,"endTime":83.13900000000001,"body":"cast on hanson back on the show again"},{"speaker":"[bryan_boorstein]","startTime":83.94,"endTime":89.609,"body":"and i'm really excited about this episode"},{"speaker":"[bryan_boorstein]","startTime":83.94,"endTime":89.609,"body":"because he kind of actually came to me"},{"speaker":"[bryan_boorstein]","startTime":89.79,"endTime":92.875,"body":"and said hey do you want to"},{"speaker":"[bryan_boorstein]","startTime":89.79,"endTime":92.875,"body":"do an episode on the current state of"},{"speaker":"[bryan_boorstein]","startTime":93.015,"endTime":97.483,"body":"research regarding muscle length and i was"},{"speaker":"[bryan_boorstein]","startTime":93.015,"endTime":97.483,"body":"like yeah that's like hundred percent exactly what"},{"speaker":"[bryan_boorstein]","startTime":97.523,"endTime":102.471,"body":"i want to do of course so"},{"speaker":"[bryan_boorstein]","startTime":97.523,"endTime":102.471,"body":"basically cast is going to go over some"},{"speaker":"[bryan_boorstein]","startTime":102.511,"endTime":106.337,"body":"of the nuance around training it long"},{"speaker":"[bryan_boorstein]","startTime":102.511,"endTime":106.337,"body":"and short muscle langs like it kind of"},{"speaker":"[bryan_boorstein]","startTime":106.397,"endTime":111.266,"body":"seems like the industry and we as"},{"speaker":"[bryan_boorstein]","startTime":106.397,"endTime":111.266,"body":"part of that have swung so far in"},{"speaker":"[bryan_boorstein]","startTime":111.306,"endTime":115.594,"body":"the direction of long muscle lengths and"},{"speaker":"[bryan_boorstein]","startTime":111.306,"endTime":115.594,"body":"i think that in some ways cast has"},{"speaker":"[bryan_boorstein]","startTime":116.376,"endTime":120.866,"body":"some good information that can maybe help"},{"speaker":"[bryan_boorstein]","startTime":116.376,"endTime":120.866,"body":"us understand the benefits of using more short"},{"speaker":"[bryan_boorstein]","startTime":121.006,"endTime":125.895,"body":"overloaded movements especially kind of in the"},{"speaker":"[bryan_boorstein]","startTime":121.006,"endTime":125.895,"body":"face of some of the stuff that paul"},{"speaker":"[bryan_boorstein]","startTime":125.915,"endTime":128.76,"body":"carter has been putting out and i"},{"speaker":"[bryan_boorstein]","startTime":125.915,"endTime":128.76,"body":"know i've received a lot of d ms"},{"speaker":"[bryan_boorstein]","startTime":128.84,"endTime":132.346,"body":"with like links to paul carter's stuff"},{"speaker":"[bryan_boorstein]","startTime":128.84,"endTime":132.346,"body":"being like look the triceps and biceps and"},{"speaker":"[bryan_boorstein]","startTime":132.386,"endTime":137.392,"body":"gluts all respond better to short overload"},{"speaker":"[bryan_boorstein]","startTime":132.386,"endTime":137.392,"body":"and they're not like responsive to stretch mediated"},{"speaker":"[bryan_boorstein]","startTime":137.412,"endTime":141.55599999999998,"body":"hypertrophy and all this stuff and i"},{"speaker":"[bryan_boorstein]","startTime":137.412,"endTime":141.55599999999998,"body":"have my thoughts on it but i'm really"},{"speaker":"[bryan_boorstein]","startTime":141.61599999999999,"endTime":144.579,"body":"curious to have cast come on so"},{"speaker":"[bryan_boorstein]","startTime":141.61599999999999,"endTime":144.579,"body":"that we can get some of his thoughts"},{"speaker":"[bryan_boorstein]","startTime":144.619,"endTime":145.039,"body":"on it as well"},{"speaker":"[aaron_straker]","startTime":145.95499999999998,"endTime":148.821,"body":"i have some thoughts as well that"},{"speaker":"[aaron_straker]","startTime":145.95499999999998,"endTime":148.821,"body":"i am excited to talk about with that"},{"speaker":"[aaron_straker]","startTime":149.082,"endTime":153.17,"body":"next week and some of them were"},{"speaker":"[aaron_straker]","startTime":149.082,"endTime":153.17,"body":"revelations from my training today which i'll touch"},{"speaker":"[aaron_straker]","startTime":153.231,"endTime":153.792,"body":"on a little bit"},{"speaker":"[bryan_boorstein]","startTime":153.7,"endTime":153.72,"body":"m"},{"speaker":"[aaron_straker]","startTime":153.892,"endTime":154.493,"body":"in my updates"},{"speaker":"[bryan_boorstein]","startTime":155.84,"endTime":159.786,"body":"nice nice i can't wait cool well"},{"speaker":"[bryan_boorstein]","startTime":155.84,"endTime":159.786,"body":"quickly on my updates because we have a"},{"speaker":"[bryan_boorstein]","startTime":159.826,"endTime":164.354,"body":"bunch of questions to get to but"},{"speaker":"[bryan_boorstein]","startTime":159.826,"endTime":164.354,"body":"poor night of sleep last night for me"},{"speaker":"[bryan_boorstein]","startTime":164.414,"endTime":168.1,"body":"which is unfortunate bryson had a bad"},{"speaker":"[bryan_boorstein]","startTime":164.414,"endTime":168.1,"body":"dream around two a m n i couldn't"},{"speaker":"[bryan_boorstein]","startTime":168.14,"endTime":168.441,"body":"fall back"},{"speaker":"[aaron_straker]","startTime":168.326,"endTime":168.346,"body":"a"},{"speaker":"[bryan_boorstein]","startTime":168.501,"endTime":172.127,"body":"asleep till four and then my alarm"},{"speaker":"[bryan_boorstein]","startTime":168.501,"endTime":172.127,"body":"goes off at five for this podcast"},{"speaker":"[aaron_straker]","startTime":172.045,"endTime":172.675,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":172.407,"endTime":179.659,"body":"so one of those kind of nights"},{"speaker":"[bryan_boorstein]","startTime":172.407,"endTime":179.659,"body":"however i'm really glad i took monday off"},{"speaker":"[bryan_boorstein]","startTime":179.8,"endTime":183.907,"body":"of training yesterday and it was kind"},{"speaker":"[bryan_boorstein]","startTime":179.8,"endTime":183.907,"body":"of up in the air like i had"},{"speaker":"[bryan_boorstein]","startTime":183.947,"endTime":189.178,"body":"trained shoulders on sunday so i was"},{"speaker":"[bryan_boorstein]","startTime":183.947,"endTime":189.178,"body":"planning on doing legs on monday as they"},{"speaker":"[bryan_boorstein]","startTime":190.0,"endTime":193.091,"body":"we're supposed to be recovered but i"},{"speaker":"[bryan_boorstein]","startTime":190.0,"endTime":193.091,"body":"woke up and just didn't really feel it"},{"speaker":"[bryan_boorstein]","startTime":193.171,"endTime":196.912,"body":"my legs were still kind of sore"},{"speaker":"[bryan_boorstein]","startTime":193.171,"endTime":196.912,"body":"and one of the things i discussed on"},{"speaker":"[bryan_boorstein]","startTime":196.972,"endTime":204.384,"body":"our last episode was compensation injuries around"},{"speaker":"[bryan_boorstein]","startTime":196.972,"endTime":204.384,"body":"my ruptured planner pasha so my opposite leg"},{"speaker":"[bryan_boorstein]","startTime":204.605,"endTime":208.231,"body":"the one that i've basically been putting"},{"speaker":"[bryan_boorstein]","startTime":204.605,"endTime":208.231,"body":"all of my weight on i limp around"},{"speaker":"[bryan_boorstein]","startTime":208.852,"endTime":213.199,"body":"every day for the last three weeks"},{"speaker":"[bryan_boorstein]","startTime":208.852,"endTime":213.199,"body":"it's been bothering me a lot i think"},{"speaker":"[bryan_boorstein]","startTime":213.239,"endTime":215.863,"body":"it started like a week and a"},{"speaker":"[bryan_boorstein]","startTime":213.239,"endTime":215.863,"body":"half or two ago where it just got"},{"speaker":"[bryan_boorstein]","startTime":215.924,"endTime":220.531,"body":"like really tight and i couldn't like"},{"speaker":"[bryan_boorstein]","startTime":215.924,"endTime":220.531,"body":"fully flex my leg so i was kind"},{"speaker":"[bryan_boorstein]","startTime":220.571,"endTime":224.698,"body":"of hesitant to want to do a"},{"speaker":"[bryan_boorstein]","startTime":220.571,"endTime":224.698,"body":"bunch of really hard deep quad training when"},{"speaker":"[bryan_boorstein]","startTime":224.758,"endTime":228.264,"body":"the kind of feels like it's swollen"},{"speaker":"[bryan_boorstein]","startTime":224.758,"endTime":228.264,"body":"back there when when i go down super"},{"speaker":"[bryan_boorstein]","startTime":228.344,"endTime":234.675,"body":"far so i just took a guest"},{"speaker":"[bryan_boorstein]","startTime":228.344,"endTime":234.675,"body":"yesterday in the morning when i woke up"},{"speaker":"[bryan_boorstein]","startTime":234.735,"endTime":237.94,"body":"i was like man i wonder if"},{"speaker":"[bryan_boorstein]","startTime":234.735,"endTime":237.94,"body":"this is my it band like it just"},{"speaker":"[bryan_boorstein]","startTime":238.301,"endTime":242.428,"body":"you know i'm constantly putting the weight"},{"speaker":"[bryan_boorstein]","startTime":238.301,"endTime":242.428,"body":"on that foot the i t band can"},{"speaker":"[bryan_boorstein]","startTime":242.748,"endTime":246.671,"body":"can cause lot of the similar symptoms"},{"speaker":"[bryan_boorstein]","startTime":242.748,"endTime":246.671,"body":"that i'm feeling and so i spent the"},{"speaker":"[bryan_boorstein]","startTime":246.711,"endTime":251.999,"body":"whole day while i was working basically"},{"speaker":"[bryan_boorstein]","startTime":246.711,"endTime":251.999,"body":"grinding out my it band with this massive"},{"speaker":"[bryan_boorstein]","startTime":252.14,"endTime":255.185,"body":"ball that i have it's like bigger"},{"speaker":"[bryan_boorstein]","startTime":252.14,"endTime":255.185,"body":"than a cross ball so it works pretty"},{"speaker":"[bryan_boorstein]","startTime":255.225,"endTime":259.414,"body":"well for something like that and this"},{"speaker":"[bryan_boorstein]","startTime":255.225,"endTime":259.414,"body":"morning i woke up and it's like fifty"},{"speaker":"[bryan_boorstein]","startTime":259.574,"endTime":262.925,"body":"sixty percent better so i think i"},{"speaker":"[bryan_boorstein]","startTime":259.574,"endTime":262.925,"body":"may be nailed it with the i t"},{"speaker":"[bryan_boorstein]","startTime":263.125,"endTime":268.526,"body":"band and so i'm going to train"},{"speaker":"[bryan_boorstein]","startTime":263.125,"endTime":268.526,"body":"today see how it goes one thing i'm"},{"speaker":"[bryan_boorstein]","startTime":268.586,"endTime":272.71299999999997,"body":"actually changing in my training as i"},{"speaker":"[bryan_boorstein]","startTime":268.586,"endTime":272.71299999999997,"body":"think now that i'm in a surplus i'm"},{"speaker":"[bryan_boorstein]","startTime":272.773,"endTime":277.722,"body":"taking out the hack press that i"},{"speaker":"[bryan_boorstein]","startTime":272.773,"endTime":277.722,"body":"had discussed in prior sods as a replacement"},{"speaker":"[bryan_boorstein]","startTime":277.762,"endTime":282.99,"body":"for the pendulum and i'm going to"},{"speaker":"[bryan_boorstein]","startTime":277.762,"endTime":282.99,"body":"go back to the pendulum and i want"},{"speaker":"[bryan_boorstein]","startTime":283.03,"endTime":287.898,"body":"to try it this time using the"},{"speaker":"[bryan_boorstein]","startTime":283.03,"endTime":287.898,"body":"prime wedges but i think that using the"},{"speaker":"[bryan_boorstein]","startTime":287.918,"endTime":291.785,"body":"prime wedges is going to force my"},{"speaker":"[bryan_boorstein]","startTime":287.918,"endTime":291.785,"body":"feet to go too low and so i"},{"speaker":"[bryan_boorstein]","startTime":291.885,"endTime":296.393,"body":"don't know if i'm going to be"},{"speaker":"[bryan_boorstein]","startTime":291.885,"endTime":296.393,"body":"able to go all the way to ask"},{"speaker":"[bryan_boorstein]","startTime":296.473,"endTime":300.68,"body":"to grass type thing in the pendulum"},{"speaker":"[bryan_boorstein]","startTime":296.473,"endTime":300.68,"body":"i don't know i you've seen bardo do"},{"speaker":"[bryan_boorstein]","startTime":300.72,"endTime":304.143,"body":"them at all in his stories but"},{"speaker":"[bryan_boorstein]","startTime":300.72,"endTime":304.143,"body":"he basically just goes to parallel where like"},{"speaker":"[bryan_boorstein]","startTime":304.183,"endTime":307.225,"body":"his knees flex forward as far as"},{"speaker":"[bryan_boorstein]","startTime":304.183,"endTime":307.225,"body":"they can go comes back up so i'm"},{"speaker":"[bryan_boorstein]","startTime":307.286,"endTime":310.689,"body":"thinking with the prime wedges on my"},{"speaker":"[bryan_boorstein]","startTime":307.286,"endTime":310.689,"body":"pendulum that might be the case for me"},{"speaker":"[bryan_boorstein]","startTime":310.769,"endTime":315.061,"body":"as well but i have no idea"},{"speaker":"[bryan_boorstein]","startTime":310.769,"endTime":315.061,"body":"so today is going to be an experiment"},{"speaker":"[bryan_boorstein]","startTime":315.081,"endTime":320.728,"body":"with that i'm excited about that the"},{"speaker":"[bryan_boorstein]","startTime":315.081,"endTime":320.728,"body":"new split over all has been really awesome"},{"speaker":"[bryan_boorstein]","startTime":321.55,"endTime":327.282,"body":"changing it into a five way split"},{"speaker":"[bryan_boorstein]","startTime":321.55,"endTime":327.282,"body":"instead of a four way split however i"},{"speaker":"[bryan_boorstein]","startTime":327.362,"endTime":329.666,"body":"think i'm going to need to do"},{"speaker":"[bryan_boorstein]","startTime":327.362,"endTime":329.666,"body":"it over eight days i was thinking that"},{"speaker":"[bryan_boorstein]","startTime":329.726,"endTime":333.833,"body":"by splitting up the fourth day into"},{"speaker":"[bryan_boorstein]","startTime":329.726,"endTime":333.833,"body":"into halves and doing five days and i'd"},{"speaker":"[bryan_boorstein]","startTime":333.893,"endTime":337.699,"body":"be able to do it over seven"},{"speaker":"[bryan_boorstein]","startTime":333.893,"endTime":337.699,"body":"days but i just don't like training that"},{"speaker":"[bryan_boorstein]","startTime":337.84,"endTime":341.065,"body":"five days a week it's just it's"},{"speaker":"[bryan_boorstein]","startTime":337.84,"endTime":341.065,"body":"just a little bit too much for me"},{"speaker":"[bryan_boorstein]","startTime":341.185,"endTime":347.696,"body":"in four days or five out of"},{"speaker":"[bryan_boorstein]","startTime":341.185,"endTime":347.696,"body":"eight seems to fit me much better and"},{"speaker":"[bryan_boorstein]","startTime":347.736,"endTime":354.376,"body":"then to touch on body weight stuff"},{"speaker":"[bryan_boorstein]","startTime":347.736,"endTime":354.376,"body":"real quick i am always amazed especially this"},{"speaker":"[bryan_boorstein]","startTime":354.456,"endTime":361.68,"body":"year how adaptive my metabolism is both"},{"speaker":"[bryan_boorstein]","startTime":354.456,"endTime":361.68,"body":"directions but even more so going back up"},{"speaker":"[bryan_boorstein]","startTime":362.521,"endTime":368.112,"body":"and so to provide context like when"},{"speaker":"[bryan_boorstein]","startTime":362.521,"endTime":368.112,"body":"i was on my way down in this"},{"speaker":"[bryan_boorstein]","startTime":368.173,"endTime":377.211,"body":"diet to get even into the mid"},{"speaker":"[bryan_boorstein]","startTime":368.173,"endTime":377.211,"body":"to upper one eighties i was went four"},{"speaker":"[bryan_boorstein]","startTime":377.392,"endTime":381.679,"body":"twenty five twenty six hundred calories and"},{"speaker":"[bryan_boorstein]","startTime":377.392,"endTime":381.679,"body":"then to get below mid one eighties i"},{"speaker":"[bryan_boorstein]","startTime":381.739,"endTime":389.443,"body":"was like twenty two twenty three is"},{"speaker":"[bryan_boorstein]","startTime":381.739,"endTime":389.443,"body":"calory three hundred calories and now i've been"},{"speaker":"[bryan_boorstein]","startTime":390.59,"endTime":394.897,"body":"every day for the entire week i've"},{"speaker":"[bryan_boorstein]","startTime":390.59,"endTime":394.897,"body":"been basically between one eighty seven and one"},{"speaker":"[bryan_boorstein]","startTime":394.957,"endTime":399.545,"body":"eighty eight and i'm eating between thirty"},{"speaker":"[bryan_boorstein]","startTime":394.957,"endTime":399.545,"body":"five hundred and four thousand calories every day"},{"speaker":"[bryan_boorstein]","startTime":400.406,"endTime":407.313,"body":"and it just like boggles mind that"},{"speaker":"[bryan_boorstein]","startTime":400.406,"endTime":407.313,"body":"i can be eating that's over a thousand"},{"speaker":"[bryan_boorstein]","startTime":407.353,"endTime":412.161,"body":"calories more on the way back up"},{"speaker":"[bryan_boorstein]","startTime":407.353,"endTime":412.161,"body":"than i was on the way down and"},{"speaker":"[bryan_boorstein]","startTime":412.882,"endTime":418.173,"body":"i don't know man that just feels"},{"speaker":"[bryan_boorstein]","startTime":412.882,"endTime":418.173,"body":"like it's larger than the adaptation that most"},{"speaker":"[bryan_boorstein]","startTime":418.233,"endTime":421.203,"body":"people experience going up but but i"},{"speaker":"[bryan_boorstein]","startTime":418.233,"endTime":421.203,"body":"could be wrong do you have you have"},{"speaker":"[bryan_boorstein]","startTime":421.243,"endTime":422.367,"body":"any kind of insight on that"},{"speaker":"[aaron_straker]","startTime":423.325,"endTime":428.916,"body":"i mean my initial thought is tracking"},{"speaker":"[aaron_straker]","startTime":423.325,"endTime":428.916,"body":"accuracy at those higher intakes because i mean"},{"speaker":"[aaron_straker]","startTime":430.479,"endTime":434.947,"body":"i mean at four thousand calories per"},{"speaker":"[aaron_straker]","startTime":430.479,"endTime":434.947,"body":"day for and then especially coupled on the"},{"speaker":"[aaron_straker]","startTime":434.987,"endTime":438.452,"body":"back of what happened on the like"},{"speaker":"[aaron_straker]","startTime":434.987,"endTime":438.452,"body":"once the diet was over"},{"speaker":"[bryan_boorstein]","startTime":439.813,"endTime":440.38,"body":"hm"},{"speaker":"[aaron_straker]","startTime":440.315,"endTime":445.719,"body":"i mean from if you just ran"},{"speaker":"[aaron_straker]","startTime":440.315,"endTime":445.719,"body":"those numbers it seems unlikely to me it"},{"speaker":"[aaron_straker]","startTime":445.779,"endTime":449.723,"body":"could be like maybe an entry that's"},{"speaker":"[aaron_straker]","startTime":445.779,"endTime":449.723,"body":"just incorrect and one of the apps that's"},{"speaker":"[aaron_straker]","startTime":449.823,"endTime":450.443,"body":"generally one of the"},{"speaker":"[bryan_boorstein]","startTime":450.4,"endTime":450.641,"body":"i don't"},{"speaker":"[aaron_straker]","startTime":450.463,"endTime":450.704,"body":"biggest"},{"speaker":"[bryan_boorstein]","startTime":450.741,"endTime":450.861,"body":"use"},{"speaker":"[aaron_straker]","startTime":450.764,"endTime":450.984,"body":"things"},{"speaker":"[bryan_boorstein]","startTime":450.982,"endTime":452.527,"body":"apse i check everything by hand"},{"speaker":"[aaron_straker]","startTime":453.445,"endTime":455.588,"body":"okay where"},{"speaker":"[bryan_boorstein]","startTime":455.74,"endTime":456.643,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":455.789,"endTime":459.395,"body":"some of those sources are my next"},{"speaker":"[aaron_straker]","startTime":455.789,"endTime":459.395,"body":"question so i mean like how"},{"speaker":"[bryan_boorstein]","startTime":459.354,"endTime":459.514,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":459.455,"endTime":459.535,"body":"are"},{"speaker":"[bryan_boorstein]","startTime":459.574,"endTime":459.594,"body":"i"},{"speaker":"[aaron_straker]","startTime":459.575,"endTime":459.655,"body":"you"},{"speaker":"[bryan_boorstein]","startTime":459.635,"endTime":459.775,"body":"mean"},{"speaker":"[aaron_straker]","startTime":459.716,"endTime":463.302,"body":"hitting four thousand calories like is fat"},{"speaker":"[aaron_straker]","startTime":459.716,"endTime":463.302,"body":"super high i don't think you're doing"},{"speaker":"[bryan_boorstein]","startTime":463.34,"endTime":463.501,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":463.522,"endTime":463.642,"body":"eight"},{"speaker":"[bryan_boorstein]","startTime":463.663,"endTime":463.945,"body":"meeting"},{"speaker":"[aaron_straker]","startTime":463.743,"endTime":463.963,"body":"nine"},{"speaker":"[bryan_boorstein]","startTime":464.005,"endTime":464.025,"body":"a"},{"speaker":"[aaron_straker]","startTime":464.023,"endTime":464.324,"body":"hundred"},{"speaker":"[bryan_boorstein]","startTime":464.086,"endTime":465.375,"body":"bunch of brownies every night"},{"speaker":"[aaron_straker]","startTime":466.108,"endTime":466.129,"body":"i"},{"speaker":"[bryan_boorstein]","startTime":466.27,"endTime":467.095,"body":"for the most part"},{"speaker":"[aaron_straker]","startTime":467.846,"endTime":469.633,"body":"okay are those"},{"speaker":"[bryan_boorstein]","startTime":469.53,"endTime":472.9,"body":"so like if i if i make"},{"speaker":"[bryan_boorstein]","startTime":469.53,"endTime":472.9,"body":"a batch of brownies it's like four thousand"},{"speaker":"[bryan_boorstein]","startTime":472.961,"endTime":474.164,"body":"calories for the batch and then"},{"speaker":"[aaron_straker]","startTime":474.148,"endTime":474.655,"body":"hm"},{"speaker":"[bryan_boorstein]","startTime":474.205,"endTime":475.308,"body":"i'll like a quarter of it"},{"speaker":"[aaron_straker]","startTime":475.537,"endTime":477.338,"body":"hm understood understood"},{"speaker":"[bryan_boorstein]","startTime":477.42,"endTime":480.204,"body":"i'm pretty confident that it's like around"},{"speaker":"[bryan_boorstein]","startTime":477.42,"endTime":480.204,"body":"a thousand calorie you now and"},{"speaker":"[aaron_straker]","startTime":480.14,"endTime":480.655,"body":"hm"},{"speaker":"[bryan_boorstein]","startTime":480.224,"endTime":484.151,"body":"then that's like after dinner where i'm"},{"speaker":"[bryan_boorstein]","startTime":480.224,"endTime":484.151,"body":"et around three thousand colors it's certainly ambiguous"},{"speaker":"[bryan_boorstein]","startTime":484.191,"endTime":487.577,"body":"like that's why i said i'm between"},{"speaker":"[bryan_boorstein]","startTime":484.191,"endTime":487.577,"body":"thirty five hundred and four thousand calories like"},{"speaker":"[bryan_boorstein]","startTime":487.597,"endTime":491.043,"body":"i don't exactly know what the number"},{"speaker":"[bryan_boorstein]","startTime":487.597,"endTime":491.043,"body":"is know that it's not three thousand and"},{"speaker":"[bryan_boorstein]","startTime":491.104,"endTime":495.092,"body":"it's it's certainly more than that so"},{"speaker":"[bryan_boorstein]","startTime":491.104,"endTime":495.092,"body":"so whatever like i just think it's interesting"},{"speaker":"[bryan_boorstein]","startTime":495.674,"endTime":500.343,"body":"it could also be a result of"},{"speaker":"[bryan_boorstein]","startTime":495.674,"endTime":500.343,"body":"the fact that for a week and a"},{"speaker":"[bryan_boorstein]","startTime":500.383,"endTime":505.151,"body":"half or two i was eating five"},{"speaker":"[bryan_boorstein]","startTime":500.383,"endTime":505.151,"body":"thousand calories and so now four thousand to"},{"speaker":"[bryan_boorstein]","startTime":505.211,"endTime":508.737,"body":"my body it's like oh well this"},{"speaker":"[bryan_boorstein]","startTime":505.211,"endTime":508.737,"body":"is a diet essentially like at least for"},{"speaker":"[bryan_boorstein]","startTime":508.777,"endTime":512.504,"body":"the moment and then maybe a from"},{"speaker":"[bryan_boorstein]","startTime":508.777,"endTime":512.504,"body":"now everything figures itself out again and the"},{"speaker":"[bryan_boorstein]","startTime":512.544,"endTime":513.546,"body":"scale starts climbing you"},{"speaker":"[aaron_straker]","startTime":513.505,"endTime":513.691,"body":"ye"},{"speaker":"[bryan_boorstein]","startTime":513.586,"endTime":517.394,"body":"know so so it's just it's just"},{"speaker":"[bryan_boorstein]","startTime":513.586,"endTime":517.394,"body":"a weird maybe hiatus in the system"},{"speaker":"[aaron_straker]","startTime":517.255,"endTime":518.185,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":517.5550000000001,"endTime":519.338,"body":"or something along those lines but"},{"speaker":"[aaron_straker]","startTime":519.5450000000001,"endTime":526.0360000000001,"body":"one thing that i have found is"},{"speaker":"[aaron_straker]","startTime":519.5450000000001,"endTime":526.0360000000001,"body":"i always want to be very cautious when"},{"speaker":"[aaron_straker]","startTime":526.096,"endTime":531.004,"body":"i say this but like the leaner"},{"speaker":"[aaron_straker]","startTime":526.096,"endTime":531.004,"body":"you are and the longer you have played"},{"speaker":"[aaron_straker]","startTime":531.0640000000001,"endTime":536.409,"body":"the game the more you can get"},{"speaker":"[aaron_straker]","startTime":531.0640000000001,"endTime":536.409,"body":"away with because when you really zoom out"},{"speaker":"[aaron_straker]","startTime":536.469,"endTime":541.413,"body":"over that time horizon like you have"},{"speaker":"[aaron_straker]","startTime":536.469,"endTime":541.413,"body":"been incredibly focused health you know quality food"},{"speaker":"[aaron_straker]","startTime":541.473,"endTime":546.791,"body":"focused over years and years and years"},{"speaker":"[aaron_straker]","startTime":541.473,"endTime":546.791,"body":"and years and that is like your metabolism"},{"speaker":"[aaron_straker]","startTime":547.071,"endTime":551.238,"body":"and body's base line and like you"},{"speaker":"[aaron_straker]","startTime":547.071,"endTime":551.238,"body":"can go on these what was the term"},{"speaker":"[aaron_straker]","startTime":551.298,"endTime":554.203,"body":"from like two weeks ago planned hedonistic"},{"speaker":"[aaron_straker]","startTime":551.298,"endTime":554.203,"body":"deviations was"},{"speaker":"[bryan_boorstein]","startTime":554.092,"endTime":554.256,"body":"what"},{"speaker":"[aaron_straker]","startTime":554.243,"endTime":554.524,"body":"that it"},{"speaker":"[bryan_boorstein]","startTime":555.212,"endTime":555.775,"body":"exactly"},{"speaker":"[aaron_straker]","startTime":555.405,"endTime":555.626,"body":"okay"},{"speaker":"[bryan_boorstein]","startTime":555.956,"endTime":556.378,"body":"ph d"},{"speaker":"[aaron_straker]","startTime":556.487,"endTime":556.687,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":556.579,"endTime":556.84,"body":"baby"},{"speaker":"[aaron_straker]","startTime":557.048,"endTime":559.572,"body":"so i mean like you could go"},{"speaker":"[aaron_straker]","startTime":557.048,"endTime":559.572,"body":"to vegas and entreat your body like an"},{"speaker":"[aaron_straker]","startTime":559.652,"endTime":563.619,"body":"absolute dempster fire for four days you"},{"speaker":"[aaron_straker]","startTime":559.652,"endTime":563.619,"body":"come home for five days you're back on"},{"speaker":"[aaron_straker]","startTime":563.659,"endTime":566.864,"body":"your ship and it's like besides maybe"},{"speaker":"[aaron_straker]","startTime":563.659,"endTime":566.864,"body":"some like energy and d"},{"speaker":"[bryan_boorstein]","startTime":566.931,"endTime":567.075,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":566.985,"endTime":571.034,"body":"hydration it's like you never went sort"},{"speaker":"[aaron_straker]","startTime":566.985,"endTime":571.034,"body":"of thing but if someone who's just been"},{"speaker":"[aaron_straker]","startTime":571.094,"endTime":574.261,"body":"doing this for like four or five"},{"speaker":"[aaron_straker]","startTime":571.094,"endTime":574.261,"body":"months goes and does that like you're not"},{"speaker":"[aaron_straker]","startTime":574.301,"endTime":578.619,"body":"going to bounce back like someone who's"},{"speaker":"[aaron_straker]","startTime":574.301,"endTime":578.619,"body":"been like in your position would so that"},{"speaker":"[aaron_straker]","startTime":578.68,"endTime":581.705,"body":"is like what i'm leaning to and"},{"speaker":"[aaron_straker]","startTime":578.68,"endTime":581.705,"body":"i know that to be true of myself"},{"speaker":"[aaron_straker]","startTime":582.546,"endTime":586.793,"body":"i just generally don't do that because"},{"speaker":"[aaron_straker]","startTime":582.546,"endTime":586.793,"body":"i feel so terrible afterwards"},{"speaker":"[bryan_boorstein]","startTime":586.6,"endTime":588.24,"body":"yeah ah"},{"speaker":"[aaron_straker]","startTime":588.299,"endTime":588.46,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":588.541,"endTime":591.586,"body":"i don't which is so weird that's"},{"speaker":"[bryan_boorstein]","startTime":588.541,"endTime":591.586,"body":"like been the hardest part for me because"},{"speaker":"[bryan_boorstein]","startTime":591.626,"endTime":595.051,"body":"i keep eating this stuff and then"},{"speaker":"[bryan_boorstein]","startTime":591.626,"endTime":595.051,"body":"expecting to wake up and being like oh"},{"speaker":"[bryan_boorstein]","startTime":595.152,"endTime":598.357,"body":"i feel awful like i wish i"},{"speaker":"[bryan_boorstein]","startTime":595.152,"endTime":598.357,"body":"hadn't eaten that you know but i wake"},{"speaker":"[bryan_boorstein]","startTime":598.397,"endTime":599.018,"body":"up feeling great and"},{"speaker":"[aaron_straker]","startTime":599.027,"endTime":599.108,"body":"we"},{"speaker":"[bryan_boorstein]","startTime":599.058,"endTime":600.741,"body":"like ready to go so then like"},{"speaker":"[aaron_straker]","startTime":600.677,"endTime":601.615,"body":"okay"},{"speaker":"[bryan_boorstein]","startTime":601.222,"endTime":603.946,"body":"you know i'll commit and like i'm"},{"speaker":"[bryan_boorstein]","startTime":601.222,"endTime":603.946,"body":"like today i'm going to stop eating the"},{"speaker":"[bryan_boorstein]","startTime":603.986,"endTime":607.252,"body":"brownies and then night time will come"},{"speaker":"[bryan_boorstein]","startTime":603.986,"endTime":607.252,"body":"and i'm like hey what's what's the drawback"},{"speaker":"[bryan_boorstein]","startTime":607.292,"endTime":608.454,"body":"i'm just gonna at the brownies you"},{"speaker":"[bryan_boorstein]","startTime":607.292,"endTime":608.454,"body":"know"},{"speaker":"[aaron_straker]","startTime":608.496,"endTime":608.636,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":609.035,"endTime":609.375,"body":"um"},{"speaker":"[aaron_straker]","startTime":609.338,"endTime":609.72,"body":"why not"},{"speaker":"[bryan_boorstein]","startTime":610.096,"endTime":613.442,"body":"so so i feel i feel a"},{"speaker":"[bryan_boorstein]","startTime":610.096,"endTime":613.442,"body":"litte a little bad about it like i"},{"speaker":"[bryan_boorstein]","startTime":613.522,"endTime":617.128,"body":"feel like at this point you know"},{"speaker":"[bryan_boorstein]","startTime":613.522,"endTime":617.128,"body":"three weeks three weeks post diet i should"},{"speaker":"[bryan_boorstein]","startTime":617.168,"endTime":621.696,"body":"be cleaning myself up a little bit"},{"speaker":"[bryan_boorstein]","startTime":617.168,"endTime":621.696,"body":"but it's almost it's almost as interesting to"},{"speaker":"[bryan_boorstein]","startTime":621.736,"endTime":626.223,"body":"me as an experiment to see what"},{"speaker":"[bryan_boorstein]","startTime":621.736,"endTime":626.223,"body":"get away with and it's definitely not something"},{"speaker":"[bryan_boorstein]","startTime":626.243,"endTime":630.11,"body":"i'm going to going to continue throughout"},{"speaker":"[bryan_boorstein]","startTime":626.243,"endTime":630.11,"body":"the off season but i think it's interesting"},{"speaker":"[bryan_boorstein]","startTime":630.15,"endTime":633.576,"body":"for what it is real quickly just"},{"speaker":"[bryan_boorstein]","startTime":630.15,"endTime":633.576,"body":"to finish up my last"},{"speaker":"[aaron_straker]","startTime":633.445,"endTime":634.135,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":633.656,"endTime":639.624,"body":"two up dates very rarely in my"},{"speaker":"[bryan_boorstein]","startTime":633.656,"endTime":639.624,"body":"life these days with twenty five years experience"},{"speaker":"[bryan_boorstein]","startTime":639.724,"endTime":645.723,"body":"do i hear something on a podcast"},{"speaker":"[bryan_boorstein]","startTime":639.724,"endTime":645.723,"body":"from somebody that isn't like a ph d"},{"speaker":"[bryan_boorstein]","startTime":645.863,"endTime":650.691,"body":"scientist you know that or like someone"},{"speaker":"[bryan_boorstein]","startTime":645.863,"endTime":650.691,"body":"you know like john meadows who's just an"},{"speaker":"[bryan_boorstein]","startTime":650.771,"endTime":658.845,"body":"extremely intelligent veteran of the game but"},{"speaker":"[bryan_boorstein]","startTime":650.771,"endTime":658.845,"body":"i was listening to french youtuber on abel's"},{"speaker":"[bryan_boorstein]","startTime":658.925,"endTime":663.052,"body":"podcast the other day his name is"},{"speaker":"[bryan_boorstein]","startTime":658.925,"endTime":663.052,"body":"natural hypertrophy and i was listening to him"},{"speaker":"[bryan_boorstein]","startTime":663.152,"endTime":667.499,"body":"talk about a bunch of things that"},{"speaker":"[bryan_boorstein]","startTime":663.152,"endTime":667.499,"body":"i don't agree with and then one thing"},{"speaker":"[bryan_boorstein]","startTime":667.519,"endTime":674.34,"body":"that was a really interesting idea regarding"},{"speaker":"[bryan_boorstein]","startTime":667.519,"endTime":674.34,"body":"ab training and so he was like now"},{"speaker":"[bryan_boorstein]","startTime":674.48,"endTime":678.226,"body":"just super set your ab work or"},{"speaker":"[bryan_boorstein]","startTime":674.48,"endTime":678.226,"body":"alternate it however you want to approach that"},{"speaker":"[bryan_boorstein]","startTime":678.607,"endTime":683.976,"body":"with your lower fatiguing upper body movements"},{"speaker":"[bryan_boorstein]","startTime":678.607,"endTime":683.976,"body":"and and in my brain i was like"},{"speaker":"[bryan_boorstein]","startTime":684.056,"endTime":687.188,"body":"yeah like why why wouldn't i do"},{"speaker":"[bryan_boorstein]","startTime":684.056,"endTime":687.188,"body":"that like say and for the end i"},{"speaker":"[bryan_boorstein]","startTime":687.269,"endTime":690.722,"body":"end up skipping it eighty percent of"},{"speaker":"[bryan_boorstein]","startTime":687.269,"endTime":690.722,"body":"the time i'd say like i might train"},{"speaker":"[bryan_boorstein]","startTime":690.822,"endTime":695.547,"body":"abs once every four weeks or something"},{"speaker":"[bryan_boorstein]","startTime":690.822,"endTime":695.547,"body":"in a blue moon but imagine like i'm"},{"speaker":"[bryan_boorstein]","startTime":695.587,"endTime":702.134,"body":"not talking about doing it superseded with"},{"speaker":"[bryan_boorstein]","startTime":695.587,"endTime":702.134,"body":"free weight barbell upper body movements that would"},{"speaker":"[bryan_boorstein]","startTime":702.194,"endTime":705.578,"body":"require course ability so i'm not talking"},{"speaker":"[bryan_boorstein]","startTime":702.194,"endTime":705.578,"body":"about like dumb bell bent over dum bell"},{"speaker":"[bryan_boorstein]","startTime":705.618,"endTime":710.675,"body":"rose or like overhead press like standing"},{"speaker":"[bryan_boorstein]","startTime":705.618,"endTime":710.675,"body":"or something like that but if you have"},{"speaker":"[bryan_boorstein]","startTime":710.715,"endTime":714.582,"body":"a chest supported movement or you're doing"},{"speaker":"[bryan_boorstein]","startTime":710.715,"endTime":714.582,"body":"like a lying down pressing movement or a"},{"speaker":"[bryan_boorstein]","startTime":714.662,"endTime":719.791,"body":"lateral rays or something like that there's"},{"speaker":"[bryan_boorstein]","startTime":714.662,"endTime":719.791,"body":"really no reason you can't do a set"},{"speaker":"[bryan_boorstein]","startTime":719.911,"endTime":723.38,"body":"and then take a couple of breaths"},{"speaker":"[bryan_boorstein]","startTime":719.911,"endTime":723.38,"body":"and do some abs and come back and"},{"speaker":"[bryan_boorstein]","startTime":723.521,"endTime":729.082,"body":"do another set of lateral raises so"},{"speaker":"[bryan_boorstein]","startTime":723.521,"endTime":729.082,"body":"yeah i thought it was an interesting idea"},{"speaker":"[bryan_boorstein]","startTime":729.363,"endTime":733.53,"body":"and it's something i'm going to potentially"},{"speaker":"[bryan_boorstein]","startTime":729.363,"endTime":733.53,"body":"experiment with just as a way to maybe"},{"speaker":"[bryan_boorstein]","startTime":733.71,"endTime":738.818,"body":"keep me on track training my abs"},{"speaker":"[bryan_boorstein]","startTime":733.71,"endTime":738.818,"body":"um and then the final thought i have"},{"speaker":"[bryan_boorstein]","startTime":738.858,"endTime":744.497,"body":"in my update is since my foot"},{"speaker":"[bryan_boorstein]","startTime":738.858,"endTime":744.497,"body":"is since i ruptured it three weeks ago"},{"speaker":"[bryan_boorstein]","startTime":745.74,"endTime":750.788,"body":"i haven't been able to walk like"},{"speaker":"[bryan_boorstein]","startTime":745.74,"endTime":750.788,"body":"you know at any pace worth mentioning i"},{"speaker":"[bryan_boorstein]","startTime":750.828,"endTime":753.873,"body":"think i'm walking at a two point"},{"speaker":"[bryan_boorstein]","startTime":750.828,"endTime":753.873,"body":"o pace right now as i kind of"},{"speaker":"[bryan_boorstein]","startTime":753.913,"endTime":758.361,"body":"hobble around and it's just not comfortable"},{"speaker":"[bryan_boorstein]","startTime":753.913,"endTime":758.361,"body":"to walk so i don't go for walks"},{"speaker":"[bryan_boorstein]","startTime":759.142,"endTime":764.15,"body":"i walk as minimally as as i"},{"speaker":"[bryan_boorstein]","startTime":759.142,"endTime":764.15,"body":"can as needed to get through life and"},{"speaker":"[bryan_boorstein]","startTime":764.751,"endTime":768.478,"body":"so what i've been doing instead is"},{"speaker":"[bryan_boorstein]","startTime":764.751,"endTime":768.478,"body":"biking a lot and the thing with biking"},{"speaker":"[bryan_boorstein]","startTime":768.738,"endTime":774.526,"body":"is that m it's not as low"},{"speaker":"[bryan_boorstein]","startTime":768.738,"endTime":774.526,"body":"intensity as walking even if you're going like"},{"speaker":"[bryan_boorstein]","startTime":774.907,"endTime":778.613,"body":"when you're outside you know you have"},{"speaker":"[bryan_boorstein]","startTime":774.907,"endTime":778.613,"body":"to deal with hills and and there's undulations"},{"speaker":"[bryan_boorstein]","startTime":778.733,"endTime":783.221,"body":"and um and i really hate biking"},{"speaker":"[bryan_boorstein]","startTime":778.733,"endTime":783.221,"body":"on a low turnover rate where you're just"},{"speaker":"[bryan_boorstein]","startTime":783.561,"endTime":786.205,"body":"you know super fast the whole time"},{"speaker":"[bryan_boorstein]","startTime":783.561,"endTime":786.205,"body":"with your legs i like to put the"},{"speaker":"[bryan_boorstein]","startTime":786.246,"endTime":791.815,"body":"bike on the hardest pedal amount so"},{"speaker":"[bryan_boorstein]","startTime":786.246,"endTime":791.815,"body":"it's kind of almost like a laborious grind"},{"speaker":"[bryan_boorstein]","startTime":792.015,"endTime":797.645,"body":"to turn the wheels each time so"},{"speaker":"[bryan_boorstein]","startTime":792.015,"endTime":797.645,"body":"heart rate gets at a minimum to the"},{"speaker":"[bryan_boorstein]","startTime":798.145,"endTime":801.01,"body":"hundred say and then on the higher"},{"speaker":"[bryan_boorstein]","startTime":798.145,"endTime":801.01,"body":"end if i'm going up a hill it"},{"speaker":"[bryan_boorstein]","startTime":801.05,"endTime":804.396,"body":"can get to like one fifty one"},{"speaker":"[bryan_boorstein]","startTime":801.05,"endTime":804.396,"body":"sixty and so i've been doing this one"},{"speaker":"[bryan_boorstein]","startTime":804.456,"endTime":810.585,"body":"or two times a day for twenty"},{"speaker":"[bryan_boorstein]","startTime":804.456,"endTime":810.585,"body":"it's instead of going for walks and i'm"},{"speaker":"[bryan_boorstein]","startTime":810.645,"endTime":815.711,"body":"like truly enjoying it i don't i"},{"speaker":"[bryan_boorstein]","startTime":810.645,"endTime":815.711,"body":"don't there's something about getting my heart rate"},{"speaker":"[bryan_boorstein]","startTime":815.831,"endTime":821.42,"body":"elevated in this fashion that is different"},{"speaker":"[bryan_boorstein]","startTime":815.831,"endTime":821.42,"body":"than doing it from doing like a hard"},{"speaker":"[bryan_boorstein]","startTime":821.481,"endTime":826.769,"body":"set of pendulum and it's definitely different"},{"speaker":"[bryan_boorstein]","startTime":821.481,"endTime":826.769,"body":"than doing you know just going out and"},{"speaker":"[bryan_boorstein]","startTime":826.991,"endTime":833.038,"body":"go walk and uh yeah i'm just"},{"speaker":"[bryan_boorstein]","startTime":826.991,"endTime":833.038,"body":"in the first few weeks the infantile stage"},{"speaker":"[bryan_boorstein]","startTime":833.098,"endTime":839.368,"body":"of kind of adding cardio back into"},{"speaker":"[bryan_boorstein]","startTime":833.098,"endTime":839.368,"body":"my life but so far so good and"},{"speaker":"[bryan_boorstein]","startTime":839.929,"endTime":843.295,"body":"as i i say i think the"},{"speaker":"[bryan_boorstein]","startTime":839.929,"endTime":843.295,"body":"best time to do cardiois when you're in"},{"speaker":"[bryan_boorstein]","startTime":843.355,"endTime":848.043,"body":"a surplus because you actually have the"},{"speaker":"[bryan_boorstein]","startTime":843.355,"endTime":848.043,"body":"glycogen and the fuel to support it so"},{"speaker":"[bryan_boorstein]","startTime":848.583,"endTime":851.809,"body":"m yeah i'm going to continue i"},{"speaker":"[bryan_boorstein]","startTime":848.583,"endTime":851.809,"body":"think doing this even after my foot heels"},{"speaker":"[bryan_boorstein]","startTime":852.331,"endTime":857.706,"body":"kind of see how it facilitates my"},{"speaker":"[bryan_boorstein]","startTime":852.331,"endTime":857.706,"body":"conditioning throughout the off season"},{"speaker":"[aaron_straker]","startTime":859.385,"endTime":862.991,"body":"i love that there's something that i've"},{"speaker":"[aaron_straker]","startTime":859.385,"endTime":862.991,"body":"been thinking about a little bit as well"},{"speaker":"[aaron_straker]","startTime":863.051,"endTime":864.132,"body":"of adding it in just because"},{"speaker":"[bryan_boorstein]","startTime":863.92,"endTime":863.94,"body":"m"},{"speaker":"[aaron_straker]","startTime":864.172,"endTime":869.25,"body":"it's like i mean re getting older"},{"speaker":"[aaron_straker]","startTime":864.172,"endTime":869.25,"body":"brian you know"},{"speaker":"[bryan_boorstein]","startTime":869.26,"endTime":869.42,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":869.29,"endTime":870.332,"body":"what i mean and like"},{"speaker":"[bryan_boorstein]","startTime":870.321,"endTime":870.482,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":870.572,"endTime":873.898,"body":"i don't i don't do anything but"},{"speaker":"[aaron_straker]","startTime":870.572,"endTime":873.898,"body":"lift weights you know what i mean and"},{"speaker":"[aaron_straker]","startTime":874.559,"endTime":878.606,"body":"it's like i should add it in"},{"speaker":"[aaron_straker]","startTime":874.559,"endTime":878.606,"body":"there just from like a hedging bet sort"},{"speaker":"[aaron_straker]","startTime":878.646,"endTime":881.471,"body":"of thing for like zone to type"},{"speaker":"[aaron_straker]","startTime":878.646,"endTime":881.471,"body":"stuff maybe like twenty"},{"speaker":"[bryan_boorstein]","startTime":881.813,"endTime":881.833,"body":"m"},{"speaker":"[aaron_straker]","startTime":882.312,"endTime":886.198,"body":"well let's be real we're gonna start"},{"speaker":"[aaron_straker]","startTime":882.312,"endTime":886.198,"body":"it like ten minutes maybe pushed to like"},{"speaker":"[aaron_straker]","startTime":886.279,"endTime":890.165,"body":"fifteen on a stair master may be"},{"speaker":"[aaron_straker]","startTime":886.279,"endTime":890.165,"body":"like twice per week or something like that"},{"speaker":"[aaron_straker]","startTime":890.906,"endTime":893.549,"body":"or or the bike i love riding"},{"speaker":"[aaron_straker]","startTime":890.906,"endTime":893.549,"body":"the bike i generally will ride it as"},{"speaker":"[aaron_straker]","startTime":893.589,"endTime":899.396,"body":"like a warm up for leg days"},{"speaker":"[aaron_straker]","startTime":893.589,"endTime":899.396,"body":"but it is something that there was a"},{"speaker":"[aaron_straker]","startTime":899.436,"endTime":903.323,"body":"period where i was adding in like"},{"speaker":"[aaron_straker]","startTime":899.436,"endTime":903.323,"body":"two hit sessions like very short to bata"},{"speaker":"[aaron_straker]","startTime":903.623,"endTime":907.45,"body":"on the bike right like the air"},{"speaker":"[aaron_straker]","startTime":903.623,"endTime":907.45,"body":"line i did like that it's like fast"},{"speaker":"[aaron_straker]","startTime":907.53,"endTime":911.657,"body":"enough to where i will actually do"},{"speaker":"[aaron_straker]","startTime":907.53,"endTime":911.657,"body":"it in sucking form and it's right but"},{"speaker":"[bryan_boorstein]","startTime":911.778,"endTime":912.31,"body":"hm"},{"speaker":"[aaron_straker]","startTime":912.018,"endTime":917.81,"body":"yeah i definitely do kind of agree"},{"speaker":"[aaron_straker]","startTime":912.018,"endTime":917.81,"body":"with that just from like just checking crossing"},{"speaker":"[aaron_straker]","startTime":917.85,"endTime":919.693,"body":"your teas and dot in your eyes"},{"speaker":"[aaron_straker]","startTime":917.85,"endTime":919.693,"body":"sort of thing"},{"speaker":"[bryan_boorstein]","startTime":920.023,"endTime":924.637,"body":"yeah yeah i can't even imagine doing"},{"speaker":"[bryan_boorstein]","startTime":920.023,"endTime":924.637,"body":"this stationary bike that's one of my least"},{"speaker":"[bryan_boorstein]","startTime":924.757,"endTime":925.739,"body":"favorite ways to cardio"},{"speaker":"[aaron_straker]","startTime":925.797,"endTime":926.123,"body":"i love"},{"speaker":"[bryan_boorstein]","startTime":926.08,"endTime":926.2,"body":"like"},{"speaker":"[aaron_straker]","startTime":926.204,"endTime":926.265,"body":"it"},{"speaker":"[bryan_boorstein]","startTime":926.28,"endTime":930.348,"body":"i actually think stationary bike is less"},{"speaker":"[bryan_boorstein]","startTime":926.28,"endTime":930.348,"body":"preferable to me than treadmill"},{"speaker":"[aaron_straker]","startTime":931.705,"endTime":934.877,"body":"it's probably the top one in fiers"},{"speaker":"[aaron_straker]","startTime":931.705,"endTime":934.877,"body":"buy like if i could only buy like"},{"speaker":"[aaron_straker]","startTime":935.078,"endTime":938.941,"body":"one piece of gym equipment i would"},{"speaker":"[aaron_straker]","startTime":935.078,"endTime":938.941,"body":"buy the station like the spin bike"},{"speaker":"[bryan_boorstein]","startTime":939.24,"endTime":942.746,"body":"but like i'm talking about in comparison"},{"speaker":"[bryan_boorstein]","startTime":939.24,"endTime":942.746,"body":"to being out on my bike and actually"},{"speaker":"[bryan_boorstein]","startTime":942.786,"endTime":946.753,"body":"like riding my bike around instead of"},{"speaker":"[bryan_boorstein]","startTime":942.786,"endTime":946.753,"body":"sitting on a bike and i"},{"speaker":"[aaron_straker]","startTime":946.855,"endTime":947.484,"body":"ye"},{"speaker":"[bryan_boorstein]","startTime":947.093,"endTime":949.838,"body":"in a gym with i don't know"},{"speaker":"[bryan_boorstein]","startTime":947.093,"endTime":949.838,"body":"it's just like"},{"speaker":"[aaron_straker]","startTime":949.804,"endTime":949.825,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":950.499,"endTime":950.779,"body":"you have"},{"speaker":"[aaron_straker]","startTime":950.698,"endTime":950.903,"body":"okay"},{"speaker":"[bryan_boorstein]","startTime":950.96,"endTime":954.022,"body":"option to be out in nature it's"},{"speaker":"[bryan_boorstein]","startTime":950.96,"endTime":954.022,"body":"like the equivalent between treadmill and running but"},{"speaker":"[bryan_boorstein]","startTime":954.062,"endTime":955.523,"body":"i'm trying to make like running outside"},{"speaker":"[aaron_straker]","startTime":955.511,"endTime":956.065,"body":"hm"},{"speaker":"[bryan_boorstein]","startTime":955.704,"endTime":959.267,"body":"you know versus running on a treadmill"},{"speaker":"[bryan_boorstein]","startTime":955.704,"endTime":959.267,"body":"but for some reason like the bike to"},{"speaker":"[bryan_boorstein]","startTime":959.327,"endTime":961.909,"body":"me is even more mondaine than the"},{"speaker":"[bryan_boorstein]","startTime":959.327,"endTime":961.909,"body":"tread mill"},{"speaker":"[aaron_straker]","startTime":962.855,"endTime":964.723,"body":"yeah okay i could see that"},{"speaker":"[bryan_boorstein]","startTime":965.33,"endTime":966.857,"body":"you can like it that's fine you're"},{"speaker":"[bryan_boorstein]","startTime":965.33,"endTime":966.857,"body":"allowed to"},{"speaker":"[aaron_straker]","startTime":966.895,"endTime":966.915,"body":"i"},{"speaker":"[bryan_boorstein]","startTime":966.897,"endTime":967.058,"body":"like"},{"speaker":"[aaron_straker]","startTime":967.015,"endTime":967.095,"body":"do"},{"speaker":"[bryan_boorstein]","startTime":967.118,"endTime":967.178,"body":"it"},{"speaker":"[aaron_straker]","startTime":967.215,"endTime":971.422,"body":"like i think i kind of think"},{"speaker":"[aaron_straker]","startTime":967.215,"endTime":971.422,"body":"i fell in love with it between my"},{"speaker":"[aaron_straker]","startTime":971.643,"endTime":973.185,"body":"injuries you know like when i had"},{"speaker":"[aaron_straker]","startTime":971.643,"endTime":973.185,"body":"the"},{"speaker":"[bryan_boorstein]","startTime":973.15,"endTime":973.17,"body":"m"},{"speaker":"[aaron_straker]","startTime":973.245,"endTime":977.853,"body":"achilles rupture i could ride the air"},{"speaker":"[aaron_straker]","startTime":973.245,"endTime":977.853,"body":"dine and and then when i had my"},{"speaker":"[aaron_straker]","startTime":977.993,"endTime":983.082,"body":"patella repair riding the bike was like"},{"speaker":"[aaron_straker]","startTime":977.993,"endTime":983.082,"body":"the only once i had just i could"},{"speaker":"[aaron_straker]","startTime":983.263,"endTime":983.844,"body":"set the seat"},{"speaker":"[bryan_boorstein]","startTime":983.68,"endTime":983.9,"body":"oh"},{"speaker":"[aaron_straker]","startTime":984.555,"endTime":988.842,"body":"trying to think the seats super high"},{"speaker":"[aaron_straker]","startTime":984.555,"endTime":988.842,"body":"so my need never bent too far and"},{"speaker":"[aaron_straker]","startTime":988.902,"endTime":991.747,"body":"i was able to get movement in"},{"speaker":"[aaron_straker]","startTime":988.902,"endTime":991.747,"body":"again and then that's"},{"speaker":"[bryan_boorstein]","startTime":991.677,"endTime":992.23,"body":"hm"},{"speaker":"[aaron_straker]","startTime":991.767,"endTime":994.451,"body":"what i did to re have my"},{"speaker":"[aaron_straker]","startTime":991.767,"endTime":994.451,"body":"patella like a lot as i just rode"},{"speaker":"[aaron_straker]","startTime":994.491,"endTime":998.141,"body":"the bike and as my range of"},{"speaker":"[aaron_straker]","startTime":994.491,"endTime":998.141,"body":"motion improved move the seat down so i"},{"speaker":"[aaron_straker]","startTime":998.181,"endTime":1001.856,"body":"think like between those things i just"},{"speaker":"[aaron_straker]","startTime":998.181,"endTime":1001.856,"body":"really grew to like it because it was"},{"speaker":"[bryan_boorstein]","startTime":1001.906,"endTime":1002.46,"body":"hm"},{"speaker":"[aaron_straker]","startTime":1001.916,"endTime":1007.321,"body":"like it allowed me to move when"},{"speaker":"[aaron_straker]","startTime":1001.916,"endTime":1007.321,"body":"i you know whatever soon after those surgeries"},{"speaker":"[bryan_boorstein]","startTime":1008.771,"endTime":1012.422,"body":"yeah and with your nomadic life style"},{"speaker":"[bryan_boorstein]","startTime":1008.771,"endTime":1012.422,"body":"like i'm sure you don't even own like"},{"speaker":"[bryan_boorstein]","startTime":1012.462,"endTime":1014.228,"body":"a regular bike or it's in storage"},{"speaker":"[bryan_boorstein]","startTime":1012.462,"endTime":1014.228,"body":"somewhere"},{"speaker":"[aaron_straker]","startTime":1014.275,"endTime":1016.616,"body":"i do not own a bike jenny"},{"speaker":"[aaron_straker]","startTime":1014.275,"endTime":1016.616,"body":"owns"},{"speaker":"[bryan_boorstein]","startTime":1016.483,"endTime":1016.624,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1016.736,"endTime":1019.861,"body":"one but she's never seen it and"},{"speaker":"[aaron_straker]","startTime":1016.736,"endTime":1019.861,"body":"it took two years to"},{"speaker":"[bryan_boorstein]","startTime":1019.8,"endTime":1020.242,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1019.901,"endTime":1023.688,"body":"get shipped and it's in virginia i"},{"speaker":"[aaron_straker]","startTime":1019.901,"endTime":1023.688,"body":"think"},{"speaker":"[bryan_boorstein]","startTime":1026.1219999999998,"endTime":1028.4650000000001,"body":"yeah i mean it would be easy"},{"speaker":"[bryan_boorstein]","startTime":1026.1219999999998,"endTime":1028.4650000000001,"body":"for you to rent one in bolly too"},{"speaker":"[bryan_boorstein]","startTime":1028.625,"endTime":1029.065,"body":"but like"},{"speaker":"[aaron_straker]","startTime":1028.976,"endTime":1029.7179999999998,"body":"there's no way to ride"},{"speaker":"[bryan_boorstein]","startTime":1029.646,"endTime":1030.067,"body":"i don't know"},{"speaker":"[aaron_straker]","startTime":1029.998,"endTime":1030.158,"body":"like"},{"speaker":"[bryan_boorstein]","startTime":1030.267,"endTime":1030.988,"body":"like everyone has their"},{"speaker":"[aaron_straker]","startTime":1030.92,"endTime":1031.04,"body":"this"},{"speaker":"[bryan_boorstein]","startTime":1031.028,"endTime":1031.228,"body":"thing"},{"speaker":"[aaron_straker]","startTime":1031.2,"endTime":1033.5639999999999,"body":"the roads are small they're packed with"},{"speaker":"[bryan_boorstein]","startTime":1033.495,"endTime":1033.5349999999999,"body":"m"},{"speaker":"[aaron_straker]","startTime":1033.7240000000002,"endTime":1038.853,"body":"scooters in cars and stuff there's not"},{"speaker":"[aaron_straker]","startTime":1033.7240000000002,"endTime":1038.853,"body":"really any way to write it so i"},{"speaker":"[aaron_straker]","startTime":1038.893,"endTime":1039.554,"body":"ride the stationary"},{"speaker":"[bryan_boorstein]","startTime":1039.19,"endTime":1039.453,"body":"gotcha"},{"speaker":"[aaron_straker]","startTime":1039.594,"endTime":1040.9360000000001,"body":"body jim happy a ship"},{"speaker":"[bryan_boorstein]","startTime":1041.601,"endTime":1044.5259999999998,"body":"cool perfect all right let's hear what's"},{"speaker":"[bryan_boorstein]","startTime":1041.601,"endTime":1044.5259999999998,"body":"going on with you dude"},{"speaker":"[aaron_straker]","startTime":1044.442,"endTime":1049.19,"body":"so i am into my second week"},{"speaker":"[aaron_straker]","startTime":1044.442,"endTime":1049.19,"body":"on the hypertrophy block and i am really"},{"speaker":"[aaron_straker]","startTime":1049.35,"endTime":1050.552,"body":"really enjoying it like"},{"speaker":"[bryan_boorstein]","startTime":1050.76,"endTime":1051.93,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1051.193,"endTime":1051.834,"body":"the metabolic"},{"speaker":"[bryan_boorstein]","startTime":1051.93,"endTime":1052.172,"body":"oh"},{"speaker":"[aaron_straker]","startTime":1051.995,"endTime":1056.646,"body":"as kind of put things into perspective"},{"speaker":"[aaron_straker]","startTime":1051.995,"endTime":1056.646,"body":"like the strength my strength block was still"},{"speaker":"[aaron_straker]","startTime":1056.767,"endTime":1060.894,"body":"hypertrophy as i was still like between"},{"speaker":"[aaron_straker]","startTime":1056.767,"endTime":1060.894,"body":"four and eight so the was a lot"},{"speaker":"[aaron_straker]","startTime":1060.934,"endTime":1063.598,"body":"of the same movements and stuff i"},{"speaker":"[aaron_straker]","startTime":1060.934,"endTime":1063.598,"body":"did have like dead lifts in but other"},{"speaker":"[aaron_straker]","startTime":1063.638,"endTime":1067.304,"body":"than that it was a lot of"},{"speaker":"[aaron_straker]","startTime":1063.638,"endTime":1067.304,"body":"similar hypertrophy movements just at lower up ranges"},{"speaker":"[aaron_straker]","startTime":1067.965,"endTime":1070.73,"body":"but it's just like i forgot how"},{"speaker":"[aaron_straker]","startTime":1067.965,"endTime":1070.73,"body":"much i just like i mean it's been"},{"speaker":"[aaron_straker]","startTime":1070.95,"endTime":1072.693,"body":"two months essentially a little over"},{"speaker":"[bryan_boorstein]","startTime":1073.16,"endTime":1073.322,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1073.294,"endTime":1077.161,"body":"so it's been fun just getting back"},{"speaker":"[aaron_straker]","startTime":1073.294,"endTime":1077.161,"body":"in and hitting like sets of like ten"},{"speaker":"[aaron_straker]","startTime":1077.321,"endTime":1078.483,"body":"taking them the failure"},{"speaker":"[bryan_boorstein]","startTime":1078.81,"endTime":1079.011,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1079.244,"endTime":1085.326,"body":"for them most part is fun and"},{"speaker":"[aaron_straker]","startTime":1079.244,"endTime":1085.326,"body":"i've just been really really enjoying it and"},{"speaker":"[aaron_straker]","startTime":1085.387,"endTime":1089.202,"body":"then from a body weight standpoint this"},{"speaker":"[aaron_straker]","startTime":1085.387,"endTime":1089.202,"body":"is the first time with a calory"},{"speaker":"[bryan_boorstein]","startTime":1089.561,"endTime":1089.723,"body":"hold"},{"speaker":"[aaron_straker]","startTime":1089.815,"endTime":1090.239,"body":"yeah go ahead"},{"speaker":"[bryan_boorstein]","startTime":1091.01,"endTime":1092.771,"body":"can i can i jump in with"},{"speaker":"[bryan_boorstein]","startTime":1091.01,"endTime":1092.771,"body":"some questions on your"},{"speaker":"[aaron_straker]","startTime":1092.747,"endTime":1093.088,"body":"course"},{"speaker":"[bryan_boorstein]","startTime":1092.811,"endTime":1093.232,"body":"training real"},{"speaker":"[aaron_straker]","startTime":1093.189,"endTime":1093.41,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1093.292,"endTime":1093.452,"body":"quick"},{"speaker":"[aaron_straker]","startTime":1093.45,"endTime":1093.892,"body":"let's do it"},{"speaker":"[bryan_boorstein]","startTime":1095.334,"endTime":1098.617,"body":"what's your split and do you have"},{"speaker":"[bryan_boorstein]","startTime":1095.334,"endTime":1098.617,"body":"any idea how many sets per muscle group"},{"speaker":"[bryan_boorstein]","startTime":1098.697,"endTime":1099.018,"body":"per week"},{"speaker":"[aaron_straker]","startTime":1099.135,"endTime":1099.237,"body":"ye"},{"speaker":"[bryan_boorstein]","startTime":1099.678,"endTime":1100.479,"body":"you're doing at this point"},{"speaker":"[aaron_straker]","startTime":1100.815,"endTime":1109.843,"body":"yeah so we do a a anterior"},{"speaker":"[aaron_straker]","startTime":1100.815,"endTime":1109.843,"body":"focused day so like chest um interior delt"},{"speaker":"[aaron_straker]","startTime":1110.323,"endTime":1118.845,"body":"triceps and then that's monday then we"},{"speaker":"[aaron_straker]","startTime":1110.323,"endTime":1118.845,"body":"have a lower which is hack squat dum"},{"speaker":"[aaron_straker]","startTime":1118.886,"endTime":1125.759,"body":"bell bent ney r d l like"},{"speaker":"[aaron_straker]","startTime":1118.886,"endTime":1125.759,"body":"extension like curl with some abs and then"},{"speaker":"[aaron_straker]","startTime":1126.3,"endTime":1130.648,"body":"then i have an off day and"},{"speaker":"[aaron_straker]","startTime":1126.3,"endTime":1130.648,"body":"then i have a posterior focused upper day"},{"speaker":"[aaron_straker]","startTime":1131.309,"endTime":1132.211,"body":"then another lower"},{"speaker":"[bryan_boorstein]","startTime":1132.072,"endTime":1132.6,"body":"hm"},{"speaker":"[aaron_straker]","startTime":1132.491,"endTime":1137.099,"body":"and then an entire upper focus day"},{"speaker":"[aaron_straker]","startTime":1132.491,"endTime":1137.099,"body":"where it's like one exercise of every muscle"},{"speaker":"[aaron_straker]","startTime":1137.139,"endTime":1138.261,"body":"group on the upper body"},{"speaker":"[bryan_boorstein]","startTime":1138.58,"endTime":1138.66,"body":"oh"},{"speaker":"[aaron_straker]","startTime":1138.642,"endTime":1138.882,"body":"except"},{"speaker":"[bryan_boorstein]","startTime":1138.74,"endTime":1138.961,"body":"cool"},{"speaker":"[aaron_straker]","startTime":1138.922,"endTime":1139.002,"body":"for"},{"speaker":"[bryan_boorstein]","startTime":1139.142,"endTime":1139.182,"body":"i"},{"speaker":"[aaron_straker]","startTime":1139.143,"endTime":1139.323,"body":"as"},{"speaker":"[bryan_boorstein]","startTime":1139.262,"endTime":1144.998,"body":"like that so upper lower upper lower"},{"speaker":"[bryan_boorstein]","startTime":1139.262,"endTime":1144.998,"body":"well it's push lower pull lower full upper"},{"speaker":"[aaron_straker]","startTime":1146.966,"endTime":1149.291,"body":"yes sorry no push"},{"speaker":"[bryan_boorstein]","startTime":1149.161,"endTime":1149.302,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1149.511,"endTime":1149.751,"body":"upper"},{"speaker":"[bryan_boorstein]","startTime":1149.644,"endTime":1149.785,"body":"cool"},{"speaker":"[aaron_straker]","startTime":1150.252,"endTime":1153.812,"body":"pull upper then like an upper with"},{"speaker":"[aaron_straker]","startTime":1150.252,"endTime":1153.812,"body":"the lowers in between"},{"speaker":"[bryan_boorstein]","startTime":1154.73,"endTime":1154.77,"body":"no"},{"speaker":"[aaron_straker]","startTime":1154.785,"endTime":1155.925,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1155.111,"endTime":1157.454,"body":"yeh know i'm saying it's a push"},{"speaker":"[bryan_boorstein]","startTime":1155.111,"endTime":1157.454,"body":"day for upper"},{"speaker":"[aaron_straker]","startTime":1157.826,"endTime":1158.027,"body":"yes"},{"speaker":"[bryan_boorstein]","startTime":1157.935,"endTime":1158.496,"body":"then a lower"},{"speaker":"[aaron_straker]","startTime":1158.408,"endTime":1158.589,"body":"yes"},{"speaker":"[bryan_boorstein]","startTime":1158.576,"endTime":1158.697,"body":"day"},{"speaker":"[aaron_straker]","startTime":1158.689,"endTime":1159.11,"body":"yes yes"},{"speaker":"[bryan_boorstein]","startTime":1159.278,"endTime":1162.503,"body":"then a pull day for upper then"},{"speaker":"[bryan_boorstein]","startTime":1159.278,"endTime":1162.503,"body":"a lower day then a full upper body"},{"speaker":"[aaron_straker]","startTime":1162.385,"endTime":1162.507,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1162.563,"endTime":1163.004,"body":"day yea"},{"speaker":"[aaron_straker]","startTime":1163.196,"endTime":1163.338,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1163.705,"endTime":1164.386,"body":"we were saying the same"},{"speaker":"[aaron_straker]","startTime":1164.355,"endTime":1164.375,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":1164.426,"endTime":1165.688,"body":"thing i think we were just saying"},{"speaker":"[bryan_boorstein]","startTime":1164.426,"endTime":1165.688,"body":"differently"},{"speaker":"[aaron_straker]","startTime":1165.736,"endTime":1166.297,"body":"yeah i like"},{"speaker":"[bryan_boorstein]","startTime":1166.229,"endTime":1166.389,"body":"cool"},{"speaker":"[aaron_straker]","startTime":1166.357,"endTime":1166.418,"body":"it"},{"speaker":"[bryan_boorstein]","startTime":1166.571,"endTime":1166.712,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1166.919,"endTime":1170.777,"body":"i do not know how much each"},{"speaker":"[aaron_straker]","startTime":1166.919,"endTime":1170.777,"body":"one"},{"speaker":"[bryan_boorstein]","startTime":1171.941,"endTime":1172.105,"body":"okay"},{"speaker":"[aaron_straker]","startTime":1171.959,"endTime":1174.683,"body":"you know and that's kind of i"},{"speaker":"[aaron_straker]","startTime":1171.959,"endTime":1174.683,"body":"did have a note here that maybe"},{"speaker":"[bryan_boorstein]","startTime":1174.66,"endTime":1175.29,"body":"my"},{"speaker":"[aaron_straker]","startTime":1174.743,"endTime":1178.47,"body":"i wanted to talk about more next"},{"speaker":"[aaron_straker]","startTime":1174.743,"endTime":1178.47,"body":"week but it's something that i've been really"},{"speaker":"[aaron_straker]","startTime":1178.55,"endTime":1183.318,"body":"really thinking about as i've been trying"},{"speaker":"[aaron_straker]","startTime":1178.55,"endTime":1183.318,"body":"to like with anything when i have things"},{"speaker":"[aaron_straker]","startTime":1183.338,"endTime":1187.084,"body":"that i disagree with or questions with"},{"speaker":"[aaron_straker]","startTime":1183.338,"endTime":1187.084,"body":"i always start with myself and the whole"},{"speaker":"[aaron_straker]","startTime":1187.104,"endTime":1192.152,"body":"like i was actually talking to jennie"},{"speaker":"[aaron_straker]","startTime":1187.104,"endTime":1192.152,"body":"about it today but i have like this"},{"speaker":"[aaron_straker]","startTime":1194.355,"endTime":1200.606,"body":"it's really big evolving question in my"},{"speaker":"[aaron_straker]","startTime":1194.355,"endTime":1200.606,"body":"mind around training to failure especially on lengthen"},{"speaker":"[aaron_straker]","startTime":1200.826,"endTime":1207.717,"body":"tight movements and how people lquantify things"},{"speaker":"[aaron_straker]","startTime":1200.826,"endTime":1207.717,"body":"for example my second or my last my"},{"speaker":"[aaron_straker]","startTime":1207.818,"endTime":1211.383,"body":"final set of the hack squat supposed"},{"speaker":"[aaron_straker]","startTime":1207.818,"endTime":1211.383,"body":"to be taken to failure right a set"},{"speaker":"[aaron_straker]","startTime":1211.424,"endTime":1216.652,"body":"to failure on the hack squat absolutely"},{"speaker":"[aaron_straker]","startTime":1211.424,"endTime":1216.652,"body":"burries me absolutely barres me i get nauseous"},{"speaker":"[aaron_straker]","startTime":1217.133,"endTime":1221.558,"body":"i have to sit for like fifteen"},{"speaker":"[aaron_straker]","startTime":1217.133,"endTime":1221.558,"body":"seconds afterwards and i collect myself it just"},{"speaker":"[aaron_straker]","startTime":1221.939,"endTime":1223.88,"body":"requires so much of me"},{"speaker":"[bryan_boorstein]","startTime":1224.764,"endTime":1225.27,"body":"hm"},{"speaker":"[aaron_straker]","startTime":1225.282,"endTime":1227.104,"body":"and it's just like when i see"},{"speaker":"[bryan_boorstein]","startTime":1227.872,"endTime":1227.954,"body":"ah"},{"speaker":"[aaron_straker]","startTime":1228.005,"endTime":1231.915,"body":"and programs and sufrund people are like"},{"speaker":"[aaron_straker]","startTime":1228.005,"endTime":1231.915,"body":"oh you know we took three sets to"},{"speaker":"[aaron_straker]","startTime":1231.995,"endTime":1237.287,"body":"failure on the like on like the"},{"speaker":"[aaron_straker]","startTime":1231.995,"endTime":1237.287,"body":"leg press on mike you know seventy percent"},{"speaker":"[aaron_straker]","startTime":1237.347,"endTime":1240.051,"body":"of one at max whatever in like"},{"speaker":"[aaron_straker]","startTime":1237.347,"endTime":1240.051,"body":"a study i'm like no the funk you"},{"speaker":"[aaron_straker]","startTime":1240.152,"endTime":1240.412,"body":"didn't"},{"speaker":"[bryan_boorstein]","startTime":1240.402,"endTime":1241.083,"body":"doing like twenty"},{"speaker":"[aaron_straker]","startTime":1241.113,"endTime":1241.273,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1241.143,"endTime":1242.165,"body":"raps twenty five"},{"speaker":"[aaron_straker]","startTime":1242.135,"endTime":1242.295,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1242.225,"endTime":1243.007,"body":"raps to failure"},{"speaker":"[aaron_straker]","startTime":1242.796,"endTime":1247.744,"body":"yeah and it's and it's just hard"},{"speaker":"[aaron_straker]","startTime":1242.796,"endTime":1247.744,"body":"for me to relate to that because i'm"},{"speaker":"[aaron_straker]","startTime":1247.764,"endTime":1250.847,"body":"just what is the failure and like"},{"speaker":"[aaron_straker]","startTime":1247.764,"endTime":1250.847,"body":"today i didn't even"},{"speaker":"[bryan_boorstein]","startTime":1250.83,"endTime":1251.73,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1251.027,"endTime":1254.711,"body":"cut it at nine reps and here's"},{"speaker":"[aaron_straker]","startTime":1251.027,"endTime":1254.711,"body":"the reason why i'm on the hack squad"},{"speaker":"[aaron_straker]","startTime":1255.171,"endTime":1259.295,"body":"i pull the stop pins out so"},{"speaker":"[aaron_straker]","startTime":1255.171,"endTime":1259.295,"body":"i can get full range of motion and"},{"speaker":"[aaron_straker]","startTime":1259.356,"endTime":1263.588,"body":"on my ninth reap like my core"},{"speaker":"[aaron_straker]","startTime":1259.356,"endTime":1263.588,"body":"brace like broke down a little bit i"},{"speaker":"[aaron_straker]","startTime":1263.668,"endTime":1267.014,"body":"could feel that and i'm like okay"},{"speaker":"[aaron_straker]","startTime":1263.668,"endTime":1267.014,"body":"well if i take this ten throw to"},{"speaker":"[aaron_straker]","startTime":1267.094,"endTime":1270.079,"body":"failure and i'm like doing all these"},{"speaker":"[aaron_straker]","startTime":1267.094,"endTime":1270.079,"body":"check downs in my mind really quick i'm"},{"speaker":"[aaron_straker]","startTime":1270.119,"endTime":1272.763,"body":"like i took the stops out so"},{"speaker":"[aaron_straker]","startTime":1270.119,"endTime":1272.763,"body":"i can go as deep as i want"},{"speaker":"[aaron_straker]","startTime":1272.843,"endTime":1273.805,"body":"but if this pins it's"},{"speaker":"[bryan_boorstein]","startTime":1273.78,"endTime":1275.04,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1273.825,"endTime":1275.187,"body":"like going to pin my fucking knees"},{"speaker":"[bryan_boorstein]","startTime":1275.04,"endTime":1275.34,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1275.227,"endTime":1276.89,"body":"into my chest and i'm going to"},{"speaker":"[aaron_straker]","startTime":1275.227,"endTime":1276.89,"body":"be sucked"},{"speaker":"[bryan_boorstein]","startTime":1277.085,"endTime":1277.266,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1277.291,"endTime":1282.019,"body":"there's two other people in that side"},{"speaker":"[aaron_straker]","startTime":1277.291,"endTime":1282.019,"body":"of the gym and they're both girls doing"},{"speaker":"[aaron_straker]","startTime":1282.079,"endTime":1286.127,"body":"like booty band work out like they"},{"speaker":"[aaron_straker]","startTime":1282.079,"endTime":1286.127,"body":"are they're fucking worthless if to help me"},{"speaker":"[aaron_straker]","startTime":1286.288,"endTime":1287.915,"body":"so i was like okay i'm racking"},{"speaker":"[aaron_straker]","startTime":1286.288,"endTime":1287.915,"body":"it"},{"speaker":"[bryan_boorstein]","startTime":1287.906,"endTime":1288.087,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1288.98,"endTime":1289.362,"body":"like i don't want"},{"speaker":"[bryan_boorstein]","startTime":1289.37,"endTime":1289.531,"body":"well"},{"speaker":"[aaron_straker]","startTime":1289.382,"endTime":1289.442,"body":"to"},{"speaker":"[bryan_boorstein]","startTime":1289.571,"endTime":1292.397,"body":"i mean you would call that like"},{"speaker":"[bryan_boorstein]","startTime":1289.571,"endTime":1292.397,"body":"a zero to one r i r so"},{"speaker":"[bryan_boorstein]","startTime":1292.457,"endTime":1295.724,"body":"you like you may have had another"},{"speaker":"[bryan_boorstein]","startTime":1292.457,"endTime":1295.724,"body":"rep but like"},{"speaker":"[aaron_straker]","startTime":1295.545,"endTime":1296.205,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1295.804,"endTime":1297.748,"body":"you were close enough like you were"},{"speaker":"[bryan_boorstein]","startTime":1295.804,"endTime":1297.748,"body":"within the proximity"},{"speaker":"[aaron_straker]","startTime":1297.515,"endTime":1298.136,"body":"that's exactly"},{"speaker":"[bryan_boorstein]","startTime":1297.788,"endTime":1298.028,"body":"you know"},{"speaker":"[aaron_straker]","startTime":1298.176,"endTime":1300.563,"body":"what i wrote it down as that's"},{"speaker":"[aaron_straker]","startTime":1298.176,"endTime":1300.563,"body":"zero to one i may"},{"speaker":"[bryan_boorstein]","startTime":1300.62,"endTime":1300.782,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1300.623,"endTime":1305.7,"body":"have had another rip but i may"},{"speaker":"[aaron_straker]","startTime":1300.623,"endTime":1305.7,"body":"have died trying to get it end oh"},{"speaker":"[bryan_boorstein]","startTime":1306.012,"endTime":1310.76,"body":"i don't often fail when i don't"},{"speaker":"[bryan_boorstein]","startTime":1306.012,"endTime":1310.76,"body":"intend to fail like i would say my"},{"speaker":"[bryan_boorstein]","startTime":1310.9,"endTime":1314.586,"body":"default is to take things to zero"},{"speaker":"[bryan_boorstein]","startTime":1310.9,"endTime":1314.586,"body":"to one r r and less like i'm"},{"speaker":"[bryan_boorstein]","startTime":1314.626,"endTime":1317.21,"body":"in the point of my cycle where"},{"speaker":"[bryan_boorstein]","startTime":1314.626,"endTime":1317.21,"body":"i'm going into like partial and stuff like"},{"speaker":"[bryan_boorstein]","startTime":1317.251,"endTime":1320.636,"body":"that and then you know the purpose"},{"speaker":"[bryan_boorstein]","startTime":1317.251,"endTime":1320.636,"body":"is to do that but yeah if i'm"},{"speaker":"[bryan_boorstein]","startTime":1320.696,"endTime":1324.382,"body":"like on a movement like that where"},{"speaker":"[bryan_boorstein]","startTime":1320.696,"endTime":1324.382,"body":"there are no partials like a length no"},{"speaker":"[bryan_boorstein]","startTime":1324.422,"endTime":1324.743,"body":"movement"},{"speaker":"[aaron_straker]","startTime":1325.095,"endTime":1325.336,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1325.284,"endTime":1329.512,"body":"zero to one r r is as"},{"speaker":"[bryan_boorstein]","startTime":1325.284,"endTime":1329.512,"body":"far as it goes like maybe once a"},{"speaker":"[bryan_boorstein]","startTime":1329.612,"endTime":1334.605,"body":"cycle i'll fail like a like a"},{"speaker":"[bryan_boorstein]","startTime":1329.612,"endTime":1334.605,"body":"hack or a pendulum something like"},{"speaker":"[aaron_straker]","startTime":1334.47,"endTime":1334.573,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":1334.625,"endTime":1335.748,"body":"that but it's very rare"},{"speaker":"[aaron_straker]","startTime":1335.615,"endTime":1338.74,"body":"and that's kind of what i would"},{"speaker":"[aaron_straker]","startTime":1335.615,"endTime":1338.74,"body":"how i generally approach it to like i"},{"speaker":"[aaron_straker]","startTime":1338.82,"endTime":1343.067,"body":"learned my lesson taking r d ls"},{"speaker":"[aaron_straker]","startTime":1338.82,"endTime":1343.067,"body":"to a zero or so like i'm not"},{"speaker":"[aaron_straker]","startTime":1343.107,"endTime":1343.408,"body":"going to do"},{"speaker":"[bryan_boorstein]","startTime":1343.451,"endTime":1343.592,"body":"yep"},{"speaker":"[aaron_straker]","startTime":1343.468,"endTime":1346.933,"body":"that any more i'm going to cut"},{"speaker":"[aaron_straker]","startTime":1343.468,"endTime":1346.933,"body":"them it's generally like lower body stuff but"},{"speaker":"[aaron_straker]","startTime":1346.993,"endTime":1351.262,"body":"obviously like a and range movement or"},{"speaker":"[aaron_straker]","startTime":1346.993,"endTime":1351.262,"body":"even something that's like safer like a seated"},{"speaker":"[aaron_straker]","startTime":1351.323,"endTime":1353.271,"body":"light curl is generally a more like"},{"speaker":"[aaron_straker]","startTime":1351.323,"endTime":1353.271,"body":"length and ham"},{"speaker":"[bryan_boorstein]","startTime":1353.313,"endTime":1353.82,"body":"hm"},{"speaker":"[aaron_straker]","startTime":1353.371,"endTime":1358.251,"body":"string but fail it's just like whatever"},{"speaker":"[aaron_straker]","startTime":1353.371,"endTime":1358.251,"body":"you're good sort of thing but upper body"},{"speaker":"[aaron_straker]","startTime":1358.311,"endTime":1358.512,"body":"stuff"},{"speaker":"[bryan_boorstein]","startTime":1358.36,"endTime":1358.481,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1358.852,"endTime":1361.737,"body":"even like a dumb bell bench press"},{"speaker":"[aaron_straker]","startTime":1358.852,"endTime":1361.737,"body":"or whatever if you're if"},{"speaker":"[bryan_boorstein]","startTime":1361.71,"endTime":1361.73,"body":"m"},{"speaker":"[aaron_straker]","startTime":1361.757,"endTime":1363.981,"body":"you're missed if you fail you just"},{"speaker":"[aaron_straker]","startTime":1361.757,"endTime":1363.981,"body":"kind of dump them off to the side"},{"speaker":"[aaron_straker]","startTime":1364.061,"endTime":1367.089,"body":"aside from like barbell bench press hack"},{"speaker":"[aaron_straker]","startTime":1364.061,"endTime":1367.089,"body":"squat"},{"speaker":"[bryan_boorstein]","startTime":1367.097,"endTime":1367.65,"body":"hm"},{"speaker":"[aaron_straker]","startTime":1367.532,"endTime":1371.663,"body":"and dead lift type things i feel"},{"speaker":"[aaron_straker]","startTime":1367.532,"endTime":1371.663,"body":"like a lot of things can be much"},{"speaker":"[aaron_straker]","startTime":1371.764,"endTime":1373.412,"body":"more safely taken to failure"},{"speaker":"[bryan_boorstein]","startTime":1375.514,"endTime":1376.559,"body":"all right continue on"},{"speaker":"[aaron_straker]","startTime":1377.907,"endTime":1383.336,"body":"and a little bit about body composition"},{"speaker":"[aaron_straker]","startTime":1377.907,"endTime":1383.336,"body":"stuff it's been interesting like not modifying nutrition"},{"speaker":"[aaron_straker]","startTime":1383.396,"endTime":1389.426,"body":"and really just letting training in time"},{"speaker":"[aaron_straker]","startTime":1383.396,"endTime":1389.426,"body":"make the body composition changes there lower but"},{"speaker":"[aaron_straker]","startTime":1389.486,"endTime":1394.354,"body":"it has been interesting to see because"},{"speaker":"[aaron_straker]","startTime":1389.486,"endTime":1394.354,"body":"it's obviously something that i'm generally just going"},{"speaker":"[aaron_straker]","startTime":1394.395,"endTime":1399.583,"body":"to pull the nutrition level because it's"},{"speaker":"[aaron_straker]","startTime":1394.395,"endTime":1399.583,"body":"much faster and easier to facilitate so that's"},{"speaker":"[aaron_straker]","startTime":1399.623,"endTime":1405.378,"body":"just been interesting finally like do it"},{"speaker":"[aaron_straker]","startTime":1399.623,"endTime":1405.378,"body":"a different way that i normally otherwise wouldn't"},{"speaker":"[bryan_boorstein]","startTime":1406.953,"endTime":1407.46,"body":"hm"},{"speaker":"[aaron_straker]","startTime":1407.215,"endTime":1411.722,"body":"and then the last thing i had"},{"speaker":"[aaron_straker]","startTime":1407.215,"endTime":1411.722,"body":"which i get especially with new clients questions"},{"speaker":"[aaron_straker]","startTime":1411.762,"endTime":1415.889,"body":"around like hey how should i i"},{"speaker":"[aaron_straker]","startTime":1411.762,"endTime":1415.889,"body":"have an apple watch a garment or whatever"},{"speaker":"[aaron_straker]","startTime":1416.27,"endTime":1421.857,"body":"for you know managing my activity and"},{"speaker":"[aaron_straker]","startTime":1416.27,"endTime":1421.857,"body":"stuff one of the one of the cardinal"},{"speaker":"[aaron_straker]","startTime":1421.957,"endTime":1427.162,"body":"sins is like sure adding back the"},{"speaker":"[aaron_straker]","startTime":1421.957,"endTime":1427.162,"body":"calories that you're like calory tracker said you"},{"speaker":"[aaron_straker]","startTime":1427.222,"endTime":1432.189,"body":"burned and while i think they're like"},{"speaker":"[aaron_straker]","startTime":1427.222,"endTime":1432.189,"body":"tracking steps are fine and maybe if you're"},{"speaker":"[aaron_straker]","startTime":1432.289,"endTime":1437.619,"body":"more like endurance style athlete can be"},{"speaker":"[aaron_straker]","startTime":1432.289,"endTime":1437.619,"body":"more beneficial but after that hack squat set"},{"speaker":"[aaron_straker]","startTime":1437.699,"endTime":1441.045,"body":"that one to failure that i was"},{"speaker":"[aaron_straker]","startTime":1437.699,"endTime":1441.045,"body":"just talking about where i was like mess"},{"speaker":"[aaron_straker]","startTime":1441.125,"endTime":1443.989,"body":"and like you know needed to collect"},{"speaker":"[aaron_straker]","startTime":1441.125,"endTime":1443.989,"body":"myself i was always like walking to the"},{"speaker":"[aaron_straker]","startTime":1444.029,"endTime":1446.773,"body":"other side of the gym to start"},{"speaker":"[aaron_straker]","startTime":1444.029,"endTime":1446.773,"body":"my next"},{"speaker":"[bryan_boorstein]","startTime":1447.06,"endTime":1447.163,"body":"ye"},{"speaker":"[aaron_straker]","startTime":1449.105,"endTime":1452.753,"body":"exercise my garment sent me a notification"},{"speaker":"[aaron_straker]","startTime":1449.105,"endTime":1452.753,"body":"it's like it's time to get up and"},{"speaker":"[aaron_straker]","startTime":1452.833,"endTime":1454.596,"body":"be active and i was like you"},{"speaker":"[aaron_straker]","startTime":1452.833,"endTime":1454.596,"body":"can get"},{"speaker":"[bryan_boorstein]","startTime":1454.53,"endTime":1454.853,"body":"uh"},{"speaker":"[aaron_straker]","startTime":1454.817,"endTime":1455.819,"body":"you can get fucked"},{"speaker":"[bryan_boorstein]","startTime":1456.549,"endTime":1461.423,"body":"h you've been sitting too long in"},{"speaker":"[bryan_boorstein]","startTime":1456.549,"endTime":1461.423,"body":"this hack squat you got to stand now"},{"speaker":"[aaron_straker]","startTime":1461.735,"endTime":1465.382,"body":"it's like like i literally just took"},{"speaker":"[aaron_straker]","startTime":1461.735,"endTime":1465.382,"body":"a set to death and you're"},{"speaker":"[bryan_boorstein]","startTime":1465.27,"endTime":1466.62,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1465.402,"endTime":1469.53,"body":"telling me to get up and be"},{"speaker":"[aaron_straker]","startTime":1465.402,"endTime":1469.53,"body":"active okay i'm questioning like how this thing"},{"speaker":"[aaron_straker]","startTime":1469.59,"endTime":1470.451,"body":"is built for sure"},{"speaker":"[bryan_boorstein]","startTime":1471.91,"endTime":1472.635,"body":"that's amazing"},{"speaker":"[aaron_straker]","startTime":1472.925,"endTime":1473.95,"body":"yeah but that's it for me"},{"speaker":"[bryan_boorstein]","startTime":1474.29,"endTime":1475.376,"body":"mine does that sometimes too"},{"speaker":"[aaron_straker]","startTime":1475.325,"endTime":1477.053,"body":"yeah okay"},{"speaker":"[bryan_boorstein]","startTime":1477.43,"endTime":1481.298,"body":"sweet all right should we do some"},{"speaker":"[bryan_boorstein]","startTime":1477.43,"endTime":1481.298,"body":"some questions here"},{"speaker":"[aaron_straker]","startTime":1482.108,"endTime":1482.452,"body":"hell yeah"},{"speaker":"[bryan_boorstein]","startTime":1483.923,"endTime":1484.083,"body":"cool"},{"speaker":"[aaron_straker]","startTime":1484.086,"endTime":1484.107,"body":"a"},{"speaker":"[bryan_boorstein]","startTime":1484.163,"endTime":1486.728,"body":"so actually i think i'm going to"},{"speaker":"[bryan_boorstein]","startTime":1484.163,"endTime":1486.728,"body":"kick this first one over to you even"},{"speaker":"[bryan_boorstein]","startTime":1486.768,"endTime":1489.833,"body":"though i had normally come to me"},{"speaker":"[bryan_boorstein]","startTime":1486.768,"endTime":1489.833,"body":"because you just finished one so i think"},{"speaker":"[bryan_boorstein]","startTime":1489.853,"endTime":1494.651,"body":"you'll have some insight on how to"},{"speaker":"[bryan_boorstein]","startTime":1489.853,"endTime":1494.651,"body":"design a strength phase to support hypertrophy"},{"speaker":"[aaron_straker]","startTime":1495.265,"endTime":1501.616,"body":"yeah so it's it was the first"},{"speaker":"[aaron_straker]","startTime":1495.265,"endTime":1501.616,"body":"for me because i think kind of collectively"},{"speaker":"[aaron_straker]","startTime":1501.716,"endTime":1506.104,"body":"we we like to really separate the"},{"speaker":"[aaron_straker]","startTime":1501.716,"endTime":1506.104,"body":"two of like if you're doing a strength"},{"speaker":"[aaron_straker]","startTime":1506.184,"endTime":1509.309,"body":"phase that me you need to barbell"},{"speaker":"[aaron_straker]","startTime":1506.184,"endTime":1509.309,"body":"back squat you need to dead lift"},{"speaker":"[bryan_boorstein]","startTime":1509.342,"endTime":1509.382,"body":"m"},{"speaker":"[aaron_straker]","startTime":1509.389,"endTime":1510.871,"body":"and you need to be doing barbell"},{"speaker":"[bryan_boorstein]","startTime":1510.759,"endTime":1510.78,"body":"m"},{"speaker":"[aaron_straker]","startTime":1510.912,"endTime":1511.232,"body":"movements"},{"speaker":"[bryan_boorstein]","startTime":1511.02,"endTime":1511.22,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1511.352,"endTime":1514.177,"body":"but you really don't like have to"},{"speaker":"[aaron_straker]","startTime":1511.352,"endTime":1514.177,"body":"and what"},{"speaker":"[bryan_boorstein]","startTime":1514.169,"endTime":1514.35,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1514.237,"endTime":1518.164,"body":"i liked about how alex designed it"},{"speaker":"[aaron_straker]","startTime":1514.237,"endTime":1518.164,"body":"for me was we took pretty much a"},{"speaker":"[aaron_straker]","startTime":1518.264,"endTime":1522.13,"body":"lot of this am hypertrophy style movements"},{"speaker":"[aaron_straker]","startTime":1518.264,"endTime":1522.13,"body":"but we just did lower reps and it"},{"speaker":"[aaron_straker]","startTime":1522.15,"endTime":1526.618,"body":"was fun really getting to like push"},{"speaker":"[aaron_straker]","startTime":1522.15,"endTime":1526.618,"body":"like a dumb bell bench press for like"},{"speaker":"[aaron_straker]","startTime":1526.758,"endTime":1530.144,"body":"sets of four and just see like"},{"speaker":"[aaron_straker]","startTime":1526.758,"endTime":1530.144,"body":"hey can i move to like one fifteens"},{"speaker":"[aaron_straker]","startTime":1530.204,"endTime":1533.95,"body":"with this you know it's actually fun"},{"speaker":"[aaron_straker]","startTime":1530.204,"endTime":1533.95,"body":"to try and be like strong again but"},{"speaker":"[aaron_straker]","startTime":1534.11,"endTime":1539.72,"body":"with those hypertrophy style movements um so"},{"speaker":"[aaron_straker]","startTime":1534.11,"endTime":1539.72,"body":"that is a way you can do it"},{"speaker":"[aaron_straker]","startTime":1540.06,"endTime":1543.947,"body":"so that you're not like re learning"},{"speaker":"[aaron_straker]","startTime":1540.06,"endTime":1543.947,"body":"new movement patterns or com pletely changing your"},{"speaker":"[aaron_straker]","startTime":1544.047,"endTime":1549.756,"body":"training and really the goal is to"},{"speaker":"[aaron_straker]","startTime":1544.047,"endTime":1549.756,"body":"just take enough time away from the like"},{"speaker":"[aaron_straker]","startTime":1550.538,"endTime":1556.659,"body":"you know rep ranges of traditional more"},{"speaker":"[aaron_straker]","startTime":1550.538,"endTime":1556.659,"body":"you know singer quotes your traditional hypertrophy and"},{"speaker":"[aaron_straker]","startTime":1556.699,"endTime":1560.535,"body":"the like to twelve eight to twelve"},{"speaker":"[aaron_straker]","startTime":1556.699,"endTime":1560.535,"body":"something sort of rep"},{"speaker":"[bryan_boorstein]","startTime":1560.472,"endTime":1560.553,"body":"ah"},{"speaker":"[aaron_straker]","startTime":1560.615,"endTime":1566.83,"body":"range and just train a different stimulus"},{"speaker":"[aaron_straker]","startTime":1560.615,"endTime":1566.83,"body":"a little bit more because we can have"},{"speaker":"[aaron_straker]","startTime":1566.89,"endTime":1570.156,"body":"hypertrophy across you know what we know"},{"speaker":"[aaron_straker]","startTime":1566.89,"endTime":1570.156,"body":"i think even as low as like three"},{"speaker":"[aaron_straker]","startTime":1570.196,"endTime":1575.505,"body":"to five rebs right and it's just"},{"speaker":"[aaron_straker]","startTime":1570.196,"endTime":1575.505,"body":"kind of covering your gaps a little bit"},{"speaker":"[aaron_straker]","startTime":1575.706,"endTime":1578.281,"body":"and resensitizing to some certain rep ranges"},{"speaker":"[bryan_boorstein]","startTime":1580.712,"endTime":1584.378,"body":"yeah very well said i love all"},{"speaker":"[bryan_boorstein]","startTime":1580.712,"endTime":1584.378,"body":"of that the key word i think here"},{"speaker":"[bryan_boorstein]","startTime":1584.418,"endTime":1588.044,"body":"is that is that it's a this"},{"speaker":"[bryan_boorstein]","startTime":1584.418,"endTime":1588.044,"body":"person is asking about a strength phase to"},{"speaker":"[bryan_boorstein]","startTime":1588.125,"endTime":1593.353,"body":"support hypertrophy not just a strength phase"},{"speaker":"[bryan_boorstein]","startTime":1588.125,"endTime":1593.353,"body":"and so it's very much along the lines"},{"speaker":"[bryan_boorstein]","startTime":1593.393,"endTime":1597.48,"body":"of what you said like it actually"},{"speaker":"[bryan_boorstein]","startTime":1593.393,"endTime":1597.48,"body":"wouldn't even make any sense for to be"},{"speaker":"[aaron_straker]","startTime":1597.465,"endTime":1597.666,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1597.541,"endTime":1598.603,"body":"like well i usually do"},{"speaker":"[aaron_straker]","startTime":1598.634,"endTime":1598.755,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1598.683,"endTime":1600.548,"body":"a pendulum and an r d l"},{"speaker":"[aaron_straker]","startTime":1600.825,"endTime":1601.148,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1601.31,"endTime":1602.592,"body":"but fuck it"},{"speaker":"[aaron_straker]","startTime":1602.625,"endTime":1603.383,"body":"ye"},{"speaker":"[bryan_boorstein]","startTime":1602.632,"endTime":1606.739,"body":"we're doing strength work so i'm going"},{"speaker":"[bryan_boorstein]","startTime":1602.632,"endTime":1606.739,"body":"conventional dead lift and back squat you know"},{"speaker":"[bryan_boorstein]","startTime":1606.819,"endTime":1611.206,"body":"like like where's the carry over at"},{"speaker":"[bryan_boorstein]","startTime":1606.819,"endTime":1611.206,"body":"that point you're just like having to learn"},{"speaker":"[bryan_boorstein]","startTime":1611.266,"endTime":1618.178,"body":"a new movement that's inherently quite complicated"},{"speaker":"[bryan_boorstein]","startTime":1611.266,"endTime":1618.178,"body":"and it may have transfer over to your"},{"speaker":"[bryan_boorstein]","startTime":1618.538,"endTime":1622.625,"body":"hypertrophy work but like what's the cost"},{"speaker":"[bryan_boorstein]","startTime":1618.538,"endTime":1622.625,"body":"how many weeks do you have to put"},{"speaker":"[bryan_boorstein]","startTime":1622.725,"endTime":1627.173,"body":"in to like really get past those"},{"speaker":"[bryan_boorstein]","startTime":1622.725,"endTime":1627.173,"body":"nur adaptations in the back squat and the"},{"speaker":"[bryan_boorstein]","startTime":1627.213,"endTime":1630.899,"body":"conventional dead lift when what you're actually"},{"speaker":"[bryan_boorstein]","startTime":1627.213,"endTime":1630.899,"body":"trying to do is build strength"},{"speaker":"[aaron_straker]","startTime":1631.248,"endTime":1631.393,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1631.5,"endTime":1636.228,"body":"and neural efficiency in the art and"},{"speaker":"[bryan_boorstein]","startTime":1631.5,"endTime":1636.228,"body":"the pendulum or whatever the same movements were"},{"speaker":"[bryan_boorstein]","startTime":1636.268,"endTime":1641.701,"body":"that you would and to do in"},{"speaker":"[bryan_boorstein]","startTime":1636.268,"endTime":1641.701,"body":"your hypertrophy is so much like you said"},{"speaker":"[bryan_boorstein]","startTime":1641.801,"endTime":1647.431,"body":"i think it's a factor of lowering"},{"speaker":"[bryan_boorstein]","startTime":1641.801,"endTime":1647.431,"body":"reps um that four to six repranetis perfect"},{"speaker":"[bryan_boorstein]","startTime":1647.531,"endTime":1652.158,"body":"if you're doing pendulums r d ls"},{"speaker":"[bryan_boorstein]","startTime":1647.531,"endTime":1652.158,"body":"dumb bell bench presses things like that i"},{"speaker":"[bryan_boorstein]","startTime":1652.178,"endTime":1655.664,"body":"wouldn't want to go below four and"},{"speaker":"[bryan_boorstein]","startTime":1652.178,"endTime":1655.664,"body":"then i like the way that that you"},{"speaker":"[bryan_boorstein]","startTime":1655.724,"endTime":1660.372,"body":"had mentioned alex structured that where it"},{"speaker":"[bryan_boorstein]","startTime":1655.724,"endTime":1660.372,"body":"was like six six four four or something"},{"speaker":"[bryan_boorstein]","startTime":1660.412,"endTime":1663.898,"body":"along those lines where you're increasing weight"},{"speaker":"[bryan_boorstein]","startTime":1660.412,"endTime":1663.898,"body":"each set so maybe it's like r p"},{"speaker":"[bryan_boorstein]","startTime":1664.118,"endTime":1670.589,"body":"e six even eight nine or something"},{"speaker":"[bryan_boorstein]","startTime":1664.118,"endTime":1670.589,"body":"along those lines um and you know taking"},{"speaker":"[bryan_boorstein]","startTime":1670.649,"endTime":1676.559,"body":"longer rest periods slightly lower volumes i"},{"speaker":"[bryan_boorstein]","startTime":1670.649,"endTime":1676.559,"body":"think the key when looking at the strength"},{"speaker":"[bryan_boorstein]","startTime":1676.619,"endTime":1680.407,"body":"face support hypertrophy is that you're trying"},{"speaker":"[bryan_boorstein]","startTime":1676.619,"endTime":1680.407,"body":"to increase neural adaptation so you're trying to"},{"speaker":"[bryan_boorstein]","startTime":1680.427,"endTime":1683.533,"body":"get better performing the movements of heavier"},{"speaker":"[bryan_boorstein]","startTime":1680.427,"endTime":1683.533,"body":"weights and then you also like you said"},{"speaker":"[bryan_boorstein]","startTime":1683.594,"endTime":1691.467,"body":"the word resensitize or you want to"},{"speaker":"[bryan_boorstein]","startTime":1683.594,"endTime":1691.467,"body":"like um create or decrease anabolic resistance to"},{"speaker":"[bryan_boorstein]","startTime":1691.628,"endTime":1697.057,"body":"the higher rep ranges so so by"},{"speaker":"[bryan_boorstein]","startTime":1691.628,"endTime":1697.057,"body":"doing the lower rep sets with the longer"},{"speaker":"[bryan_boorstein]","startTime":1697.137,"endTime":1701.664,"body":"rest periods et cetera that's exactly what"},{"speaker":"[bryan_boorstein]","startTime":1697.137,"endTime":1701.664,"body":"you're doing and it's kind of a way"},{"speaker":"[bryan_boorstein]","startTime":1701.765,"endTime":1705.21,"body":"to do this in place of a"},{"speaker":"[bryan_boorstein]","startTime":1701.765,"endTime":1705.21,"body":"de load which would also accomplish the same"},{"speaker":"[bryan_boorstein]","startTime":1705.311,"endTime":1713.184,"body":"thing of of resensitizing you to the"},{"speaker":"[bryan_boorstein]","startTime":1705.311,"endTime":1713.184,"body":"hypertrophy stuff um however this also potentially could"},{"speaker":"[bryan_boorstein]","startTime":1713.224,"endTime":1715.989,"body":"have a tangential benefit of increasing neural"},{"speaker":"[bryan_boorstein]","startTime":1713.224,"endTime":1715.989,"body":"efficiency"},{"speaker":"[aaron_straker]","startTime":1716.746,"endTime":1717.557,"body":"very very well said"},{"speaker":"[bryan_boorstein]","startTime":1718.63,"endTime":1722.398,"body":"cool this next one is really funny"},{"speaker":"[bryan_boorstein]","startTime":1718.63,"endTime":1722.398,"body":"best way to eat a kee"},{"speaker":"[aaron_straker]","startTime":1722.305,"endTime":1725.835,"body":"here we go we take a knife"},{"speaker":"[aaron_straker]","startTime":1722.305,"endTime":1725.835,"body":"and we cut it in half and then"},{"speaker":"[aaron_straker]","startTime":1725.895,"endTime":1727.316,"body":"you just eat the two sides"},{"speaker":"[bryan_boorstein]","startTime":1727.14,"endTime":1728.25,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1727.557,"endTime":1730.62,"body":"and then you just don't eat the"},{"speaker":"[aaron_straker]","startTime":1727.557,"endTime":1730.62,"body":"little butt whole part but other than that"},{"speaker":"[aaron_straker]","startTime":1731.261,"endTime":1732.682,"body":"what i'm going with no spoon"},{"speaker":"[bryan_boorstein]","startTime":1732.63,"endTime":1732.953,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1732.762,"endTime":1734.184,"body":"or scooping a meat in the skin"},{"speaker":"[bryan_boorstein]","startTime":1735.82,"endTime":1739.851,"body":"yeah i cut and scoop along with"},{"speaker":"[bryan_boorstein]","startTime":1735.82,"endTime":1739.851,"body":"seventy seven per cent of the other people"},{"speaker":"[bryan_boorstein]","startTime":1739.911,"endTime":1740.653,"body":"that took my pole"},{"speaker":"[aaron_straker]","startTime":1741.135,"endTime":1741.299,"body":"what's"},{"speaker":"[bryan_boorstein]","startTime":1741.234,"endTime":1741.375,"body":"so"},{"speaker":"[aaron_straker]","startTime":1742.015,"endTime":1742.115,"body":"it's"},{"speaker":"[bryan_boorstein]","startTime":1742.097,"endTime":1742.437,"body":"um"},{"speaker":"[aaron_straker]","startTime":1742.195,"endTime":1745.46,"body":"really funny as real quick before we"},{"speaker":"[aaron_straker]","startTime":1742.195,"endTime":1745.46,"body":"move on you're the whole reason i started"},{"speaker":"[aaron_straker]","startTime":1745.52,"endTime":1747.524,"body":"eating k was like man brian really"},{"speaker":"[aaron_straker]","startTime":1745.52,"endTime":1747.524,"body":"loves kees"},{"speaker":"[bryan_boorstein]","startTime":1747.334,"endTime":1747.515,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1747.664,"endTime":1749.267,"body":"just ike saw him at the grocery"},{"speaker":"[aaron_straker]","startTime":1747.664,"endTime":1749.267,"body":"store one day"},{"speaker":"[bryan_boorstein]","startTime":1749.212,"endTime":1749.376,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1749.287,"endTime":1752.332,"body":"and i was like brian at me"},{"speaker":"[aaron_straker]","startTime":1749.287,"endTime":1752.332,"body":"i'm eating him it never"},{"speaker":"[bryan_boorstein]","startTime":1752.34,"endTime":1753.03,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1752.472,"endTime":1756.829,"body":"crossed my mind to not the skin"},{"speaker":"[aaron_straker]","startTime":1752.472,"endTime":1756.829,"body":"so"},{"speaker":"[bryan_boorstein]","startTime":1757.661,"endTime":1760.666,"body":"yeah i kind of wish i was"},{"speaker":"[bryan_boorstein]","startTime":1757.661,"endTime":1760.666,"body":"introduced to them that way so i was"},{"speaker":"[bryan_boorstein]","startTime":1760.766,"endTime":1765.934,"body":"a super protected little child and my"},{"speaker":"[bryan_boorstein]","startTime":1760.766,"endTime":1765.934,"body":"mother would not even scoop them she would"},{"speaker":"[bryan_boorstein]","startTime":1766.055,"endTime":1771.524,"body":"actually hand peel them and then cut"},{"speaker":"[bryan_boorstein]","startTime":1766.055,"endTime":1771.524,"body":"them into into bitable slices"},{"speaker":"[aaron_straker]","startTime":1771.465,"endTime":1772.155,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1771.664,"endTime":1771.924,"body":"for me"},{"speaker":"[aaron_straker]","startTime":1772.335,"endTime":1772.479,"body":"ye"},{"speaker":"[bryan_boorstein]","startTime":1772.465,"endTime":1775.39,"body":"and so i just grew up not"},{"speaker":"[bryan_boorstein]","startTime":1772.465,"endTime":1775.39,"body":"eating it and it's been one of those"},{"speaker":"[bryan_boorstein]","startTime":1775.41,"endTime":1778.936,"body":"things but so so while that may"},{"speaker":"[bryan_boorstein]","startTime":1775.41,"endTime":1778.936,"body":"be a negative and i'm getting less nutrients"},{"speaker":"[bryan_boorstein]","startTime":1778.976,"endTime":1782.742,"body":"from the skin one positive in the"},{"speaker":"[bryan_boorstein]","startTime":1778.976,"endTime":1782.742,"body":"way that i was brought up is my"},{"speaker":"[bryan_boorstein]","startTime":1782.823,"endTime":1788.572,"body":"mother also never let us have any"},{"speaker":"[bryan_boorstein]","startTime":1782.823,"endTime":1788.572,"body":"soda growing up ever and to this day"},{"speaker":"[bryan_boorstein]","startTime":1788.772,"endTime":1793.901,"body":"i don't like carbonated drinks like beer"},{"speaker":"[bryan_boorstein]","startTime":1788.772,"endTime":1793.901,"body":"beer i drink because kind of developed a"},{"speaker":"[bryan_boorstein]","startTime":1793.941,"endTime":1796.545,"body":"taste for it but i wouldn't say"},{"speaker":"[bryan_boorstein]","startTime":1793.941,"endTime":1796.545,"body":"that i like search out beer and i'm"},{"speaker":"[bryan_boorstein]","startTime":1796.565,"endTime":1796.666,"body":"like"},{"speaker":"[aaron_straker]","startTime":1796.605,"endTime":1796.973,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1797.367,"endTime":1802.455,"body":"beer um but like i literally i"},{"speaker":"[bryan_boorstein]","startTime":1797.367,"endTime":1802.455,"body":"don't drink soda i don't think i've ever"},{"speaker":"[bryan_boorstein]","startTime":1802.535,"endTime":1806.282,"body":"had a soda once in my entire"},{"speaker":"[bryan_boorstein]","startTime":1802.535,"endTime":1806.282,"body":"life i've had like i've been like you"},{"speaker":"[bryan_boorstein]","startTime":1806.302,"endTime":1809.407,"body":"know that's disgusting type of thing so"},{"speaker":"[bryan_boorstein]","startTime":1806.302,"endTime":1809.407,"body":"so there's some things where"},{"speaker":"[aaron_straker]","startTime":1809.415,"endTime":1809.676,"body":"yah"},{"speaker":"[bryan_boorstein]","startTime":1809.507,"endTime":1810.909,"body":"this this has benefited me"},{"speaker":"[aaron_straker]","startTime":1810.904,"endTime":1811.005,"body":"yah"},{"speaker":"[bryan_boorstein]","startTime":1811.11,"endTime":1811.55,"body":"and others"},{"speaker":"[aaron_straker]","startTime":1811.366,"endTime":1812.295,"body":"okay"},{"speaker":"[bryan_boorstein]","startTime":1811.61,"endTime":1812.612,"body":"where now i'm eating"},{"speaker":"[aaron_straker]","startTime":1812.685,"endTime":1813.465,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1812.772,"endTime":1817.644,"body":"less nutrients from my k so that"},{"speaker":"[bryan_boorstein]","startTime":1812.772,"endTime":1817.644,"body":"was a funny question from our or director"},{"speaker":"[bryan_boorstein]","startTime":1817.664,"endTime":1819.275,"body":"of operations a paragon laura"},{"speaker":"[aaron_straker]","startTime":1820.678,"endTime":1820.899,"body":"cool"},{"speaker":"[bryan_boorstein]","startTime":1821.019,"endTime":1821.04,"body":"m"},{"speaker":"[aaron_straker]","startTime":1821.039,"endTime":1821.66,"body":"let's kick this"},{"speaker":"[bryan_boorstein]","startTime":1821.61,"endTime":1822.115,"body":"uh"},{"speaker":"[aaron_straker]","startTime":1821.74,"endTime":1822.722,"body":"one over to you i have"},{"speaker":"[bryan_boorstein]","startTime":1823.35,"endTime":1823.37,"body":"m"},{"speaker":"[aaron_straker]","startTime":1823.663,"endTime":1826.828,"body":"some thoughts on it and some questions"},{"speaker":"[aaron_straker]","startTime":1823.663,"endTime":1826.828,"body":"but we'll have you start how would you"},{"speaker":"[aaron_straker]","startTime":1826.949,"endTime":1833.741,"body":"fuel and plan around hiking a fortteener"},{"speaker":"[aaron_straker]","startTime":1826.949,"endTime":1833.741,"body":"so that's basically going to be a mountain"},{"speaker":"[aaron_straker]","startTime":1834.082,"endTime":1835.545,"body":"that is fourteen thousand"},{"speaker":"[bryan_boorstein]","startTime":1835.53,"endTime":1835.653,"body":"yep"},{"speaker":"[aaron_straker]","startTime":1835.685,"endTime":1838.672,"body":"feet or above an elevation or peak"},{"speaker":"[bryan_boorstein]","startTime":1838.63,"endTime":1838.752,"body":"yep"},{"speaker":"[aaron_straker]","startTime":1838.852,"endTime":1839.654,"body":"elevation i guess"},{"speaker":"[bryan_boorstein]","startTime":1839.51,"endTime":1844.365,"body":"yep so she's saying that the hike"},{"speaker":"[bryan_boorstein]","startTime":1839.51,"endTime":1844.365,"body":"itself is five to nine miles and there's"},{"speaker":"[bryan_boorstein]","startTime":1844.405,"endTime":1849.213,"body":"going to be three thousand feet of"},{"speaker":"[bryan_boorstein]","startTime":1844.405,"endTime":1849.213,"body":"elevation and then it says no sleep i'm"},{"speaker":"[bryan_boorstein]","startTime":1849.273,"endTime":1850.175,"body":"actually curious"},{"speaker":"[aaron_straker]","startTime":1850.035,"endTime":1850.36,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1850.235,"endTime":1851.117,"body":"about that last no"},{"speaker":"[aaron_straker]","startTime":1851.012,"endTime":1851.175,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1851.497,"endTime":1856.566,"body":"sleep comment because my guess is that"},{"speaker":"[bryan_boorstein]","startTime":1851.497,"endTime":1856.566,"body":"it's not actually no sleep that it's just"},{"speaker":"[bryan_boorstein]","startTime":1856.886,"endTime":1860.031,"body":"less sleep because i think the idea"},{"speaker":"[bryan_boorstein]","startTime":1856.886,"endTime":1860.031,"body":"is that you wake up at like three"},{"speaker":"[bryan_boorstein]","startTime":1860.071,"endTime":1865.26,"body":"or four a m and drive to"},{"speaker":"[bryan_boorstein]","startTime":1860.071,"endTime":1865.26,"body":"the mountain from there so like there you"},{"speaker":"[bryan_boorstein]","startTime":1865.3,"endTime":1868.345,"body":"could still get like five hours of"},{"speaker":"[bryan_boorstein]","startTime":1865.3,"endTime":1868.345,"body":"sleep or something like that so i'm going"},{"speaker":"[bryan_boorstein]","startTime":1868.385,"endTime":1873.583,"body":"to assume that it's like less sleep"},{"speaker":"[bryan_boorstein]","startTime":1868.385,"endTime":1873.583,"body":"and not no sleep um but the way"},{"speaker":"[bryan_boorstein]","startTime":1873.623,"endTime":1877.071,"body":"that i would feel this is i"},{"speaker":"[bryan_boorstein]","startTime":1873.623,"endTime":1877.071,"body":"would have a massive meal the night before"},{"speaker":"[bryan_boorstein]","startTime":1877.151,"endTime":1878.414,"body":"with a ton of carbs"},{"speaker":"[aaron_straker]","startTime":1878.377,"endTime":1878.683,"body":"asta"},{"speaker":"[bryan_boorstein]","startTime":1879.556,"endTime":1887.091,"body":"m and then i would pack my"},{"speaker":"[bryan_boorstein]","startTime":1879.556,"endTime":1887.091,"body":"back pack for the hike with my standard"},{"speaker":"[bryan_boorstein]","startTime":1887.171,"endTime":1891.498,"body":"weigh gate aid protein drink you know"},{"speaker":"[bryan_boorstein]","startTime":1887.171,"endTime":1891.498,"body":"make sure i have like some quick um"},{"speaker":"[bryan_boorstein]","startTime":1891.678,"endTime":1896.747,"body":"some quick sugars from the gate aid"},{"speaker":"[bryan_boorstein]","startTime":1891.678,"endTime":1896.747,"body":"some protein for more sustainable energy there i'll"},{"speaker":"[bryan_boorstein]","startTime":1896.787,"endTime":1902.016,"body":"bring a bar or two i usually"},{"speaker":"[bryan_boorstein]","startTime":1896.787,"endTime":1902.016,"body":"bring an apple and a banana um and"},{"speaker":"[bryan_boorstein]","startTime":1902.116,"endTime":1906.824,"body":"i probably for a hike this long"},{"speaker":"[bryan_boorstein]","startTime":1902.116,"endTime":1906.824,"body":"would bring something more substantial like an actual"},{"speaker":"[bryan_boorstein]","startTime":1907.024,"endTime":1908.667,"body":"like maybe turkey sandwich"},{"speaker":"[aaron_straker]","startTime":1908.355,"endTime":1909.233,"body":"ye"},{"speaker":"[bryan_boorstein]","startTime":1909.308,"endTime":1913.535,"body":"or something where you actually some like"},{"speaker":"[bryan_boorstein]","startTime":1909.308,"endTime":1913.535,"body":"meat protein and some some bread something a"},{"speaker":"[bryan_boorstein]","startTime":1913.575,"endTime":1917.762,"body":"little longer to digest than the liquid"},{"speaker":"[bryan_boorstein]","startTime":1913.575,"endTime":1917.762,"body":"food or bars or something along those lines"},{"speaker":"[bryan_boorstein]","startTime":1918.904,"endTime":1924.277,"body":"make sure to have a ton of"},{"speaker":"[bryan_boorstein]","startTime":1918.904,"endTime":1924.277,"body":"water i would have some lent mentelectrolit during"},{"speaker":"[bryan_boorstein]","startTime":1924.437,"endTime":1929.714,"body":"with me as well and i think"},{"speaker":"[bryan_boorstein]","startTime":1924.437,"endTime":1929.714,"body":"that would probably cover most of my bases"},{"speaker":"[bryan_boorstein]","startTime":1929.754,"endTime":1931.498,"body":"i'm sure you'll have additional thoughts on"},{"speaker":"[bryan_boorstein]","startTime":1929.754,"endTime":1931.498,"body":"that though"},{"speaker":"[aaron_straker]","startTime":1931.376,"endTime":1936.805,"body":"yeah what's really interesting is i generally"},{"speaker":"[aaron_straker]","startTime":1931.376,"endTime":1936.805,"body":"find that you and i brian like i'm"},{"speaker":"[aaron_straker]","startTime":1936.905,"endTime":1941.994,"body":"obviously going to be the more like"},{"speaker":"[aaron_straker]","startTime":1936.905,"endTime":1941.994,"body":"slightly cleaner style of eating sk type person"},{"speaker":"[aaron_straker]","startTime":1942.074,"endTime":1945.457,"body":"in your i bake brownes and eat"},{"speaker":"[aaron_straker]","startTime":1942.074,"endTime":1945.457,"body":"brownies or whatever"},{"speaker":"[bryan_boorstein]","startTime":1945.72,"endTime":1945.921,"body":"uh"},{"speaker":"[aaron_straker]","startTime":1945.998,"endTime":1949.262,"body":"in this context were like switching sides"},{"speaker":"[aaron_straker]","startTime":1945.998,"endTime":1949.262,"body":"so like i was going to say like"},{"speaker":"[bryan_boorstein]","startTime":1949.352,"endTime":1949.495,"body":"eh"},{"speaker":"[aaron_straker]","startTime":1949.382,"endTime":1950.323,"body":"i would feel this with"},{"speaker":"[bryan_boorstein]","startTime":1950.308,"endTime":1950.409,"body":"eh"},{"speaker":"[aaron_straker]","startTime":1950.423,"endTime":1954.019,"body":"just like carbohydrate and fat pretty much"},{"speaker":"[aaron_straker]","startTime":1950.423,"endTime":1954.019,"body":"like i would bring a little bit of"},{"speaker":"[aaron_straker]","startTime":1954.079,"endTime":1957.985,"body":"protein maybe like a protein shake but"},{"speaker":"[aaron_straker]","startTime":1954.079,"endTime":1957.985,"body":"something like i want to have options in"},{"speaker":"[aaron_straker]","startTime":1958.085,"endTime":1963.474,"body":"case something bad happens where like energy"},{"speaker":"[aaron_straker]","startTime":1958.085,"endTime":1963.474,"body":"depletes and you're running out of like glycogens"},{"speaker":"[bryan_boorstein]","startTime":1963.383,"endTime":1963.403,"body":"m"},{"speaker":"[aaron_straker]","startTime":1963.555,"endTime":1969.885,"body":"or or something like that so you"},{"speaker":"[aaron_straker]","startTime":1963.555,"endTime":1969.885,"body":"don't want all like rehydrated type stuff like"},{"speaker":"[aaron_straker]","startTime":1970.246,"endTime":1973.992,"body":"i would probably pack a sleeve of"},{"speaker":"[aaron_straker]","startTime":1970.246,"endTime":1973.992,"body":"rice cakes i would also bring some candy"},{"speaker":"[bryan_boorstein]","startTime":1973.89,"endTime":1973.91,"body":"m"},{"speaker":"[aaron_straker]","startTime":1974.914,"endTime":1977.969,"body":"for like really quick sugar things because"},{"speaker":"[aaron_straker]","startTime":1974.914,"endTime":1977.969,"body":"you don't want to be carrying a lot"},{"speaker":"[aaron_straker]","startTime":1978.03,"endTime":1981.138,"body":"of weight either and something like this"},{"speaker":"[aaron_straker]","startTime":1978.03,"endTime":1981.138,"body":"definitely"},{"speaker":"[bryan_boorstein]","startTime":1981.012,"endTime":1981.54,"body":"hm"},{"speaker":"[aaron_straker]","startTime":1981.198,"endTime":1985.185,"body":"the electrolihts you want a big meal"},{"speaker":"[aaron_straker]","startTime":1981.198,"endTime":1985.185,"body":"the night before like post is generally going"},{"speaker":"[aaron_straker]","startTime":1985.225,"endTime":1989.372,"body":"to be the easiest to get the"},{"speaker":"[aaron_straker]","startTime":1985.225,"endTime":1989.372,"body":"most carbohydrate in for you know the least"},{"speaker":"[aaron_straker]","startTime":1989.452,"endTime":1996.003,"body":"amount of volume sort of ing um"},{"speaker":"[aaron_straker]","startTime":1989.452,"endTime":1996.003,"body":"and then like some nuts seeds different things"},{"speaker":"[aaron_straker]","startTime":1996.063,"endTime":2000.551,"body":"with some dried fruits again getting more"},{"speaker":"[aaron_straker]","startTime":1996.063,"endTime":2000.551,"body":"getting some fruit dose in you want some"},{"speaker":"[aaron_straker]","startTime":2001.092,"endTime":2005.679,"body":"glucose in packing like gate things like"},{"speaker":"[aaron_straker]","startTime":2001.092,"endTime":2005.679,"body":"that but yeah i would generally air for"},{"speaker":"[aaron_straker]","startTime":2006.1,"endTime":2011.689,"body":"like more non quality carbo hydrates that"},{"speaker":"[aaron_straker]","startTime":2006.1,"endTime":2011.689,"body":"are just going to get in really really"},{"speaker":"[aaron_straker]","startTime":2011.769,"endTime":2015.936,"body":"fast because it's something like that at"},{"speaker":"[aaron_straker]","startTime":2011.769,"endTime":2015.936,"body":"elevation right you're going to be way above"},{"speaker":"[aaron_straker]","startTime":2015.996,"endTime":2019.062,"body":"that lactic threshold your heart rate is"},{"speaker":"[aaron_straker]","startTime":2015.996,"endTime":2019.062,"body":"going to be pounding"},{"speaker":"[bryan_boorstein]","startTime":2018.687,"endTime":2019.22,"body":"hm"},{"speaker":"[aaron_straker]","startTime":2019.182,"endTime":2022.828,"body":"as you get up in that elevation"},{"speaker":"[aaron_straker]","startTime":2019.182,"endTime":2022.828,"body":"and you're going o be pretty much burning"},{"speaker":"[aaron_straker]","startTime":2023.248,"endTime":2028.097,"body":"carbohydrate exclusively until you hopeful do not"},{"speaker":"[aaron_straker]","startTime":2023.248,"endTime":2028.097,"body":"run out but"},{"speaker":"[bryan_boorstein]","startTime":2028.4,"endTime":2029.18,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2028.638,"endTime":2031.583,"body":"yeah basically just throw carbis at the"},{"speaker":"[aaron_straker]","startTime":2028.638,"endTime":2031.583,"body":"problem is what i would recommend"},{"speaker":"[bryan_boorstein]","startTime":2032.29,"endTime":2035.636,"body":"what about the idea of like you"},{"speaker":"[bryan_boorstein]","startTime":2032.29,"endTime":2035.636,"body":"don't want to miss an opportunity to spike"},{"speaker":"[bryan_boorstein]","startTime":2035.756,"endTime":2038.641,"body":"m p s no matter what your"},{"speaker":"[bryan_boorstein]","startTime":2035.756,"endTime":2038.641,"body":"situation is especially if you're in a super"},{"speaker":"[bryan_boorstein]","startTime":2038.701,"endTime":2042.187,"body":"catabolic state like that like that's more"},{"speaker":"[bryan_boorstein]","startTime":2038.701,"endTime":2042.187,"body":"where my thought was going like if i"},{"speaker":"[bryan_boorstein]","startTime":2042.267,"endTime":2046.314,"body":"have like some way gator you know"},{"speaker":"[bryan_boorstein]","startTime":2042.267,"endTime":2046.314,"body":"in the beginning of the hike maybe even"},{"speaker":"[bryan_boorstein]","startTime":2046.894,"endTime":2049.779,"body":"pounded in the car on the way"},{"speaker":"[bryan_boorstein]","startTime":2046.894,"endTime":2049.779,"body":"there and then i have like you know"},{"speaker":"[bryan_boorstein]","startTime":2049.839,"endTime":2052.9449999999997,"body":"a quest bar something for two or"},{"speaker":"[bryan_boorstein]","startTime":2049.839,"endTime":2052.9449999999997,"body":"three hours in to make sure that i"},{"speaker":"[bryan_boorstein]","startTime":2053.005,"endTime":2058.134,"body":"get another bullets of protean type thing"},{"speaker":"[bryan_boorstein]","startTime":2053.005,"endTime":2058.134,"body":"i think for the most part a hundred"},{"speaker":"[bryan_boorstein]","startTime":2058.174,"endTime":2062.221,"body":"percent agree with you that it's the"},{"speaker":"[bryan_boorstein]","startTime":2058.174,"endTime":2062.221,"body":"carbs that are going to fuel you with"},{"speaker":"[bryan_boorstein]","startTime":2062.241,"endTime":2064.946,"body":"the quick energy but i still would"},{"speaker":"[bryan_boorstein]","startTime":2062.241,"endTime":2064.946,"body":"want to make sure to be gitting those"},{"speaker":"[bryan_boorstein]","startTime":2064.986,"endTime":2066.248,"body":"of those mpsbullases"},{"speaker":"[aaron_straker]","startTime":2066.425,"endTime":2069.751,"body":"yeah i think it's going to be"},{"speaker":"[aaron_straker]","startTime":2066.425,"endTime":2069.751,"body":"i mean you can have some to help"},{"speaker":"[aaron_straker]","startTime":2069.8109999999997,"endTime":2075.26,"body":"you prevent catabolism but it's hard to"},{"speaker":"[aaron_straker]","startTime":2069.8109999999997,"endTime":2075.26,"body":"get that amount of protein of things that"},{"speaker":"[aaron_straker]","startTime":2075.3,"endTime":2078.586,"body":"are like on your back you know"},{"speaker":"[aaron_straker]","startTime":2075.3,"endTime":2078.586,"body":"like may two protein"},{"speaker":"[bryan_boorstein]","startTime":2078.356,"endTime":2078.89,"body":"hm"},{"speaker":"[aaron_straker]","startTime":2078.626,"endTime":2082.312,"body":"bars could be helpful as well i"},{"speaker":"[aaron_straker]","startTime":2078.626,"endTime":2082.312,"body":"mean that might be one of the one"},{"speaker":"[aaron_straker]","startTime":2082.412,"endTime":2085.637,"body":"times that i would recommend protein bar"},{"speaker":"[aaron_straker]","startTime":2082.412,"endTime":2085.637,"body":"as the thing you want to be careful"},{"speaker":"[aaron_straker]","startTime":2085.717,"endTime":2091.187,"body":"with is eating a bunch of food"},{"speaker":"[aaron_straker]","startTime":2085.717,"endTime":2091.187,"body":"that you don't normally eat because of digestive"},{"speaker":"[bryan_boorstein]","startTime":2090.933,"endTime":2091.58,"body":"hm"},{"speaker":"[aaron_straker]","startTime":2091.307,"endTime":2093.27,"body":"stuff especially out on a mountain"},{"speaker":"[bryan_boorstein]","startTime":2093.201,"endTime":2093.303,"body":"it's"},{"speaker":"[aaron_straker]","startTime":2093.31,"endTime":2093.39,"body":"you"},{"speaker":"[bryan_boorstein]","startTime":2093.344,"endTime":2093.467,"body":"fair"},{"speaker":"[aaron_straker]","startTime":2093.41,"endTime":2096.876,"body":"don't want to have diary with all"},{"speaker":"[aaron_straker]","startTime":2093.41,"endTime":2096.876,"body":"your friends around and you're shipping on the"},{"speaker":"[aaron_straker]","startTime":2096.896,"endTime":2099.581,"body":"side of a mountain especially once you"},{"speaker":"[aaron_straker]","startTime":2096.896,"endTime":2099.581,"body":"get above the tree line and there's no"},{"speaker":"[aaron_straker]","startTime":2099.641,"endTime":2101.484,"body":"where to suck and hide so"},{"speaker":"[bryan_boorstein]","startTime":2102.04,"endTime":2102.663,"body":"yeah yeah yeah"},{"speaker":"[aaron_straker]","startTime":2102.688,"endTime":2102.829,"body":"it's"},{"speaker":"[bryan_boorstein]","startTime":2102.744,"endTime":2102.864,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2102.889,"endTime":2102.909,"body":"a"},{"speaker":"[bryan_boorstein]","startTime":2102.985,"endTime":2103.307,"body":"totally"},{"speaker":"[aaron_straker]","startTime":2103.01,"endTime":2105.622,"body":"it's a safety kind of thing there"},{"speaker":"[aaron_straker]","startTime":2103.01,"endTime":2105.622,"body":"i would come from"},{"speaker":"[bryan_boorstein]","startTime":2107.42,"endTime":2109.563,"body":"i always eat bars so there you"},{"speaker":"[bryan_boorstein]","startTime":2107.42,"endTime":2109.563,"body":"go i would of no problem"},{"speaker":"[aaron_straker]","startTime":2109.378,"endTime":2109.964,"body":"exactly"},{"speaker":"[bryan_boorstein]","startTime":2109.603,"endTime":2116.355,"body":"meeting bars um cool all right is"},{"speaker":"[bryan_boorstein]","startTime":2109.603,"endTime":2116.355,"body":"an interesting question but also extremely narrow but"},{"speaker":"[bryan_boorstein]","startTime":2116.475,"endTime":2118.418,"body":"what is better for hypertrophy dumb bells"},{"speaker":"[aaron_straker]","startTime":2118.355,"endTime":2120.185,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2118.538,"endTime":2120.419,"body":"or cables how about both"},{"speaker":"[aaron_straker]","startTime":2120.895,"endTime":2121.756,"body":"how about both yeah"},{"speaker":"[bryan_boorstein]","startTime":2121.64,"endTime":2122.3,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2121.916,"endTime":2122.437,"body":"so for"},{"speaker":"[bryan_boorstein]","startTime":2122.941,"endTime":2123.083,"body":"ah"},{"speaker":"[aaron_straker]","startTime":2122.978,"endTime":2123.86,"body":"more perriferal"},{"speaker":"[bryan_boorstein]","startTime":2124.1,"endTime":2125.09,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2124.721,"endTime":2128.588,"body":"tissues i would say we're generally going"},{"speaker":"[aaron_straker]","startTime":2124.721,"endTime":2128.588,"body":"to use a little bit more cables which"},{"speaker":"[aaron_straker]","startTime":2128.628,"endTime":2134.955,"body":"i know brian and i generally agree"},{"speaker":"[aaron_straker]","startTime":2128.628,"endTime":2134.955,"body":"on biceps triceps lateral it's rear delt be"},{"speaker":"[aaron_straker]","startTime":2135.015,"endTime":2140.805,"body":"some interior deltas as well as you"},{"speaker":"[aaron_straker]","startTime":2135.015,"endTime":2140.805,"body":"move closer to your larger tissues um maybe"},{"speaker":"[aaron_straker]","startTime":2140.965,"endTime":2145.032,"body":"lean a little bit more of dumbells"},{"speaker":"[aaron_straker]","startTime":2140.965,"endTime":2145.032,"body":"just for load ability i would say for"},{"speaker":"[aaron_straker]","startTime":2145.112,"endTime":2145.813,"body":"certain things but"},{"speaker":"[bryan_boorstein]","startTime":2145.784,"endTime":2146.33,"body":"hm"},{"speaker":"[aaron_straker]","startTime":2145.853,"endTime":2150.24,"body":"then obviously certain things like back you"},{"speaker":"[aaron_straker]","startTime":2145.853,"endTime":2150.24,"body":"know cables are going to be fantastic for"},{"speaker":"[aaron_straker]","startTime":2150.28,"endTime":2154.628,"body":"your different pull you know unilateral pulls"},{"speaker":"[aaron_straker]","startTime":2150.28,"endTime":2154.628,"body":"and pull around and things like that but"},{"speaker":"[aaron_straker]","startTime":2155.469,"endTime":2156.13,"body":"i would say as"},{"speaker":"[bryan_boorstein]","startTime":2156.05,"endTime":2156.212,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2156.19,"endTime":2160.917,"body":"you lean towards your like smaller muscle"},{"speaker":"[aaron_straker]","startTime":2156.19,"endTime":2160.917,"body":"group generally further away from like your center"},{"speaker":"[aaron_straker]","startTime":2160.977,"endTime":2164.502,"body":"line of body may be a little"},{"speaker":"[aaron_straker]","startTime":2160.977,"endTime":2164.502,"body":"bit more cables but then as you move"},{"speaker":"[aaron_straker]","startTime":2164.602,"endTime":2166.044,"body":"in a little bit of both"},{"speaker":"[bryan_boorstein]","startTime":2168.1,"endTime":2172.648,"body":"yeah that's actually like a really interesting"},{"speaker":"[bryan_boorstein]","startTime":2168.1,"endTime":2172.648,"body":"way of looking at it because because i"},{"speaker":"[bryan_boorstein]","startTime":2172.748,"endTime":2173.55,"body":"agree i just"},{"speaker":"[aaron_straker]","startTime":2173.525,"endTime":2174.014,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2173.63,"endTime":2176.374,"body":"probably would have said it a little"},{"speaker":"[bryan_boorstein]","startTime":2173.63,"endTime":2176.374,"body":"bit differently but i think that the way"},{"speaker":"[bryan_boorstein]","startTime":2176.394,"endTime":2176.655,"body":"you said"},{"speaker":"[aaron_straker]","startTime":2176.675,"endTime":2177.043,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2176.675,"endTime":2184.067,"body":"that was awesome i do think that"},{"speaker":"[bryan_boorstein]","startTime":2176.675,"endTime":2184.067,"body":"in general cables are probably just as effective"},{"speaker":"[bryan_boorstein]","startTime":2184.227,"endTime":2190.057,"body":"even for the torso as dumb bell"},{"speaker":"[bryan_boorstein]","startTime":2184.227,"endTime":2190.057,"body":"so when you're talking about like back and"},{"speaker":"[bryan_boorstein]","startTime":2190.217,"endTime":2195.427,"body":"chest i think you know you could"},{"speaker":"[bryan_boorstein]","startTime":2190.217,"endTime":2195.427,"body":"dumb bells or cables dumb bells are going"},{"speaker":"[bryan_boorstein]","startTime":2195.447,"endTime":2198.312,"body":"to get you more of that length"},{"speaker":"[bryan_boorstein]","startTime":2195.447,"endTime":2198.312,"body":"and overload for your chest where as the"},{"speaker":"[bryan_boorstein]","startTime":2198.352,"endTime":2203.761,"body":"cables are going o be a little"},{"speaker":"[bryan_boorstein]","startTime":2198.352,"endTime":2203.761,"body":"more even slashed short and then for back"},{"speaker":"[bryan_boorstein]","startTime":2203.841,"endTime":2207.367,"body":"like you're going to be short overloaded"},{"speaker":"[bryan_boorstein]","startTime":2203.841,"endTime":2207.367,"body":"whether you choose dumb bells or cables and"},{"speaker":"[bryan_boorstein]","startTime":2207.427,"endTime":2212.075,"body":"i think that cables allow you to"},{"speaker":"[bryan_boorstein]","startTime":2207.427,"endTime":2212.075,"body":"line things up a little bit better but"},{"speaker":"[bryan_boorstein]","startTime":2212.135,"endTime":2215.06,"body":"i mean i think the answer for"},{"speaker":"[bryan_boorstein]","startTime":2212.135,"endTime":2215.06,"body":"upper body is a mix of bo th"},{"speaker":"[bryan_boorstein]","startTime":2216.262,"endTime":2220.449,"body":"may be skewed slightly more toward cables"},{"speaker":"[bryan_boorstein]","startTime":2216.262,"endTime":2220.449,"body":"for the reason you mentioned that you just"},{"speaker":"[bryan_boorstein]","startTime":2220.489,"endTime":2225.437,"body":"have more of this like perifhery over"},{"speaker":"[bryan_boorstein]","startTime":2220.489,"endTime":2225.437,"body":"here as far as legs like i think"},{"speaker":"[aaron_straker]","startTime":2225.755,"endTime":2226.057,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2225.818,"endTime":2229.063,"body":"neither of them are soup effective so"},{"speaker":"[bryan_boorstein]","startTime":2225.818,"endTime":2229.063,"body":"i mean"},{"speaker":"[aaron_straker]","startTime":2228.95,"endTime":2229.012,"body":"in"},{"speaker":"[bryan_boorstein]","startTime":2229.103,"endTime":2232.028,"body":"if i had to choose it would"},{"speaker":"[bryan_boorstein]","startTime":2229.103,"endTime":2232.028,"body":"a hundred percent be dumb bells because you"},{"speaker":"[bryan_boorstein]","startTime":2232.068,"endTime":2236.355,"body":"can do a lot more with dumb"},{"speaker":"[bryan_boorstein]","startTime":2232.068,"endTime":2236.355,"body":"bells i've seen people rig up cables for"},{"speaker":"[bryan_boorstein]","startTime":2236.415,"endTime":2240.502,"body":"like split squats and r d l's"},{"speaker":"[bryan_boorstein]","startTime":2236.415,"endTime":2240.502,"body":"i've done red with cables but the load"},{"speaker":"[bryan_boorstein]","startTime":2240.542,"endTime":2240.963,"body":"ability"},{"speaker":"[aaron_straker]","startTime":2240.898,"endTime":2240.938,"body":"a"},{"speaker":"[bryan_boorstein]","startTime":2241.203,"endTime":2245.09,"body":"like you said is just not great"},{"speaker":"[bryan_boorstein]","startTime":2241.203,"endTime":2245.09,"body":"and it's always pulling you from like a"},{"speaker":"[bryan_boorstein]","startTime":2245.17,"endTime":2248.996,"body":"bit forward so when you're setting up"},{"speaker":"[bryan_boorstein]","startTime":2245.17,"endTime":2248.996,"body":"a cable r d l you're hinging and"},{"speaker":"[bryan_boorstein]","startTime":2249.056,"endTime":2250.799,"body":"it's pulling you away from your body"},{"speaker":"[bryan_boorstein]","startTime":2249.056,"endTime":2250.799,"body":"which"},{"speaker":"[aaron_straker]","startTime":2250.955,"endTime":2251.199,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2251.08,"endTime":2256.812,"body":"increase the moment arm but it also"},{"speaker":"[bryan_boorstein]","startTime":2251.08,"endTime":2256.812,"body":"makes stability a little bit harder um so"},{"speaker":"[bryan_boorstein]","startTime":2257.153,"endTime":2259.777,"body":"yeah i think i think that would"},{"speaker":"[bryan_boorstein]","startTime":2257.153,"endTime":2259.777,"body":"probably be our answer i think we covered"},{"speaker":"[bryan_boorstein]","startTime":2259.797,"endTime":2260.258,"body":"that pretty well"},{"speaker":"[aaron_straker]","startTime":2260.846,"endTime":2265.233,"body":"yeah it's and it really depends on"},{"speaker":"[aaron_straker]","startTime":2260.846,"endTime":2265.233,"body":"like what you have access to as well"},{"speaker":"[aaron_straker]","startTime":2265.694,"endTime":2266.896,"body":"that's another thing but"},{"speaker":"[bryan_boorstein]","startTime":2266.941,"endTime":2267.085,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2267.497,"endTime":2270.903,"body":"yeah it's with a little bit more"},{"speaker":"[aaron_straker]","startTime":2267.497,"endTime":2270.903,"body":"context we could have won a little deeper"},{"speaker":"[aaron_straker]","startTime":2271.143,"endTime":2274.851,"body":"there for sure this next one i'm"},{"speaker":"[aaron_straker]","startTime":2271.143,"endTime":2274.851,"body":"really really interested to talk about"},{"speaker":"[bryan_boorstein]","startTime":2276.13,"endTime":2278.217,"body":"let me kick it over to you"},{"speaker":"[bryan_boorstein]","startTime":2276.13,"endTime":2278.217,"body":"real quick how long have you been coaching"},{"speaker":"[bryan_boorstein]","startTime":2278.257,"endTime":2278.377,"body":"for"},{"speaker":"[aaron_straker]","startTime":2278.545,"endTime":2280.268,"body":"me full time"},{"speaker":"[bryan_boorstein]","startTime":2280.33,"endTime":2280.512,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2281.19,"endTime":2285.579,"body":"about three and a half years and"},{"speaker":"[aaron_straker]","startTime":2281.19,"endTime":2285.579,"body":"then i had my business on the side"},{"speaker":"[aaron_straker]","startTime":2285.639,"endTime":2289.398,"body":"for about a year before that was"},{"speaker":"[aaron_straker]","startTime":2285.639,"endTime":2289.398,"body":"like learning"},{"speaker":"[bryan_boorstein]","startTime":2289.68,"endTime":2291.943,"body":"so you're still relatively infantile into"},{"speaker":"[aaron_straker]","startTime":2291.826,"endTime":2292.028,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2292.003,"endTime":2295.167,"body":"the end of the game but let's"},{"speaker":"[bryan_boorstein]","startTime":2292.003,"endTime":2295.167,"body":"have you attack this first and then i'll"},{"speaker":"[bryan_boorstein]","startTime":2295.187,"endTime":2296.348,"body":"i'll jump in with a couple of"},{"speaker":"[bryan_boorstein]","startTime":2295.187,"endTime":2296.348,"body":"comments if"},{"speaker":"[aaron_straker]","startTime":2296.365,"endTime":2296.585,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2296.368,"endTime":2296.709,"body":"that's cool"},{"speaker":"[aaron_straker]","startTime":2296.946,"endTime":2297.446,"body":"of course"},{"speaker":"[bryan_boorstein]","startTime":2297.46,"endTime":2297.642,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2297.707,"endTime":2301.754,"body":"so how do you the question is"},{"speaker":"[aaron_straker]","startTime":2297.707,"endTime":2301.754,"body":"how do you avoid burn out as a"},{"speaker":"[aaron_straker]","startTime":2301.814,"endTime":2310.015,"body":"coach this person is twelve years into"},{"speaker":"[aaron_straker]","startTime":2301.814,"endTime":2310.015,"body":"coaching and currently struggling with this yeah the"},{"speaker":"[aaron_straker]","startTime":2310.195,"endTime":2312.159,"body":"way i'm going to approach it is"},{"speaker":"[aaron_straker]","startTime":2310.195,"endTime":2312.159,"body":"really"},{"speaker":"[bryan_boorstein]","startTime":2312.29,"endTime":2312.92,"body":"okay"},{"speaker":"[aaron_straker]","startTime":2312.639,"endTime":2321.234,"body":"managing your expectations and how you manage"},{"speaker":"[aaron_straker]","startTime":2312.639,"endTime":2321.234,"body":"your clients coming in so something that especially"},{"speaker":"[aaron_straker]","startTime":2321.334,"endTime":2321.494,"body":"now"},{"speaker":"[bryan_boorstein]","startTime":2321.47,"endTime":2321.61,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2321.574,"endTime":2325.845,"body":"that i have a service which is"},{"speaker":"[aaron_straker]","startTime":2321.574,"endTime":2325.845,"body":"basically like a coaching mentor ship for for"},{"speaker":"[aaron_straker]","startTime":2325.926,"endTime":2329.887,"body":"newer coaches in the space and helping"},{"speaker":"[aaron_straker]","startTime":2325.926,"endTime":2329.887,"body":"them on their like it's basically what i"},{"speaker":"[aaron_straker]","startTime":2329.927,"endTime":2334.605,"body":"call my coaching capabilities container but what"},{"speaker":"[aaron_straker]","startTime":2329.927,"endTime":2334.605,"body":"i see is a lot of people do"},{"speaker":"[aaron_straker]","startTime":2334.726,"endTime":2340.315,"body":"not manage their business like another business"},{"speaker":"[aaron_straker]","startTime":2334.726,"endTime":2340.315,"body":"like a checking could come in on monday"},{"speaker":"[aaron_straker]","startTime":2340.816,"endTime":2345.323,"body":"that same clients checking could also come"},{"speaker":"[aaron_straker]","startTime":2340.816,"endTime":2345.323,"body":"on like saturday and you're just responding like"},{"speaker":"[aaron_straker]","startTime":2345.403,"endTime":2348.055,"body":"whenever they come and where is i"},{"speaker":"[bryan_boorstein]","startTime":2348.05,"endTime":2348.35,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2348.155,"endTime":2351.481,"body":"really don't know why but i just"},{"speaker":"[aaron_straker]","startTime":2348.155,"endTime":2351.481,"body":"had this idea that like i'm going to"},{"speaker":"[aaron_straker]","startTime":2351.521,"endTime":2355.448,"body":"run a professional coaching business everyone is"},{"speaker":"[aaron_straker]","startTime":2351.521,"endTime":2355.448,"body":"going to have checking du dates"},{"speaker":"[bryan_boorstein]","startTime":2355.34,"endTime":2355.581,"body":"yah"},{"speaker":"[aaron_straker]","startTime":2356.089,"endTime":2356.95,"body":"and if your checking day"},{"speaker":"[bryan_boorstein]","startTime":2356.949,"endTime":2356.99,"body":"ah"},{"speaker":"[aaron_straker]","startTime":2357.01,"endTime":2357.932,"body":"is monday and"},{"speaker":"[bryan_boorstein]","startTime":2357.86,"endTime":2358.58,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2357.972,"endTime":2358.613,"body":"you submit your"},{"speaker":"[bryan_boorstein]","startTime":2358.58,"endTime":2358.781,"body":"yah"},{"speaker":"[aaron_straker]","startTime":2358.713,"endTime":2359.594,"body":"checking on thursday"},{"speaker":"[bryan_boorstein]","startTime":2359.669,"endTime":2359.69,"body":"h"},{"speaker":"[aaron_straker]","startTime":2359.695,"endTime":2363.701,"body":"like you don't get a response until"},{"speaker":"[aaron_straker]","startTime":2359.695,"endTime":2363.701,"body":"your checking day like we have an agreement"},{"speaker":"[aaron_straker]","startTime":2364.101,"endTime":2368.768,"body":"were all adults here we operate such"},{"speaker":"[aaron_straker]","startTime":2364.101,"endTime":2368.768,"body":"um and what i have seen is the"},{"speaker":"[aaron_straker]","startTime":2368.829,"endTime":2372.715,"body":"people who are kind of getting into"},{"speaker":"[aaron_straker]","startTime":2368.829,"endTime":2372.715,"body":"burn out like they don't have these boundaries"},{"speaker":"[aaron_straker]","startTime":2373.096,"endTime":2377.443,"body":"set right they don't have working hours"},{"speaker":"[aaron_straker]","startTime":2373.096,"endTime":2377.443,"body":"if a client message is them at saturday"},{"speaker":"[aaron_straker]","startTime":2377.503,"endTime":2380.949,"body":"night at nine p m they you"},{"speaker":"[aaron_straker]","startTime":2377.503,"endTime":2380.949,"body":"know think they have to respond in those"},{"speaker":"[aaron_straker]","startTime":2380.989,"endTime":2383.673,"body":"sorts of things and i think it's"},{"speaker":"[aaron_straker]","startTime":2380.989,"endTime":2383.673,"body":"like at the end of the day like"},{"speaker":"[aaron_straker]","startTime":2383.713,"endTime":2387.8,"body":"you have to fill your cup first"},{"speaker":"[aaron_straker]","startTime":2383.713,"endTime":2387.8,"body":"so that years is full for you to"},{"speaker":"[aaron_straker]","startTime":2388.461,"endTime":2394.932,"body":"spill over into others really managing those"},{"speaker":"[aaron_straker]","startTime":2388.461,"endTime":2394.932,"body":"expectations setting boundaries for yourself making sure that"},{"speaker":"[aaron_straker]","startTime":2394.972,"endTime":2398.558,"body":"you're taking care and prioritizing yourself so"},{"speaker":"[aaron_straker]","startTime":2394.972,"endTime":2398.558,"body":"that you can show up in the best"},{"speaker":"[aaron_straker]","startTime":2399.239,"endTime":2404.428,"body":"meaningful way for your clients and that's"},{"speaker":"[aaron_straker]","startTime":2399.239,"endTime":2404.428,"body":"the way phrase it is like we have"},{"speaker":"[aaron_straker]","startTime":2404.488,"endTime":2408.455,"body":"check in days so that i have"},{"speaker":"[aaron_straker]","startTime":2404.488,"endTime":2408.455,"body":"time carved out so that i can dedicate"},{"speaker":"[aaron_straker]","startTime":2408.535,"endTime":2413.363,"body":"to best helping you if you submit"},{"speaker":"[aaron_straker]","startTime":2408.535,"endTime":2413.363,"body":"your check in on thursday when you know"},{"speaker":"[aaron_straker]","startTime":2413.563,"endTime":2416.067,"body":"mike jason and and are supposed to"},{"speaker":"[aaron_straker]","startTime":2413.563,"endTime":2416.067,"body":"get it it's not fair"},{"speaker":"[bryan_boorstein]","startTime":2415.922,"endTime":2416.066,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2416.107,"endTime":2417.47,"body":"to them that you couldn't hold up"},{"speaker":"[bryan_boorstein]","startTime":2417.569,"endTime":2417.59,"body":"m"},{"speaker":"[aaron_straker]","startTime":2417.57,"endTime":2417.71,"body":"your"},{"speaker":"[bryan_boorstein]","startTime":2417.74,"endTime":2418.164,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2417.77,"endTime":2419.072,"body":"end of the agreement sort of thing"},{"speaker":"[bryan_boorstein]","startTime":2419.15,"endTime":2419.41,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2419.152,"endTime":2423.7,"body":"so i think really making sure that"},{"speaker":"[aaron_straker]","startTime":2419.152,"endTime":2423.7,"body":"you're managing expectations on the front end"},{"speaker":"[bryan_boorstein]","startTime":2424.52,"endTime":2424.781,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2424.862,"endTime":2430.291,"body":"is the biggest thing that i generally"},{"speaker":"[aaron_straker]","startTime":2424.862,"endTime":2430.291,"body":"see and then the last part i will"},{"speaker":"[aaron_straker]","startTime":2430.411,"endTime":2432.655,"body":"add there is like as you've been"},{"speaker":"[aaron_straker]","startTime":2430.411,"endTime":2432.655,"body":"coaching"},{"speaker":"[bryan_boorstein]","startTime":2432.38,"endTime":2432.844,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2432.775,"endTime":2437.202,"body":"for twelve years this is more of"},{"speaker":"[aaron_straker]","startTime":2432.775,"endTime":2437.202,"body":"a question how has things shifted"},{"speaker":"[bryan_boorstein]","startTime":2437.3,"endTime":2437.561,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2437.363,"endTime":2443.052,"body":"are you serving a population of client"},{"speaker":"[aaron_straker]","startTime":2437.363,"endTime":2443.052,"body":"that you no longer really resonate with"},{"speaker":"[bryan_boorstein]","startTime":2443.63,"endTime":2445.34,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2443.733,"endTime":2446.899,"body":"um there's a reason why i personally"},{"speaker":"[bryan_boorstein]","startTime":2446.48,"endTime":2446.702,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2447.039,"endTime":2448.902,"body":"don't coach busy moms"},{"speaker":"[bryan_boorstein]","startTime":2448.862,"endTime":2449.048,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2448.982,"endTime":2452.688,"body":"of three and help them get their"},{"speaker":"[aaron_straker]","startTime":2448.982,"endTime":2452.688,"body":"back one because i have no fucking clue"},{"speaker":"[aaron_straker]","startTime":2452.829,"endTime":2454.051,"body":"how they're supposed to do that because"},{"speaker":"[aaron_straker]","startTime":2452.829,"endTime":2454.051,"body":"i"},{"speaker":"[bryan_boorstein]","startTime":2454.13,"endTime":2454.374,"body":"uh"},{"speaker":"[aaron_straker]","startTime":2454.131,"endTime":2455.353,"body":"can't relate and that's"},{"speaker":"[bryan_boorstein]","startTime":2455.289,"endTime":2455.33,"body":"uh"},{"speaker":"[aaron_straker]","startTime":2455.413,"endTime":2455.914,"body":"not from being"},{"speaker":"[bryan_boorstein]","startTime":2455.78,"endTime":2456.53,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2455.954,"endTime":2457.917,"body":"a deist like i just don't know"},{"speaker":"[aaron_straker]","startTime":2455.954,"endTime":2457.917,"body":"i don't know what t's like to be"},{"speaker":"[aaron_straker]","startTime":2457.977,"endTime":2462.264,"body":"a busy mom of three you know"},{"speaker":"[aaron_straker]","startTime":2457.977,"endTime":2462.264,"body":"so i in theory on paper i can"},{"speaker":"[aaron_straker]","startTime":2462.324,"endTime":2465.91,"body":"help them but i cannot relate sort"},{"speaker":"[aaron_straker]","startTime":2462.324,"endTime":2465.91,"body":"of thing and the question there is like"},{"speaker":"[aaron_straker]","startTime":2466.091,"endTime":2470.478,"body":"as these twelve years have gone by"},{"speaker":"[aaron_straker]","startTime":2466.091,"endTime":2470.478,"body":"have you may be found yourself serving a"},{"speaker":"[aaron_straker]","startTime":2470.538,"endTime":2475.268,"body":"majority of a population that you don't"},{"speaker":"[aaron_straker]","startTime":2470.538,"endTime":2475.268,"body":"really relate to or engage to it's purely"},{"speaker":"[aaron_straker]","startTime":2475.77,"endTime":2478.643,"body":"transactional so that one that part is"},{"speaker":"[aaron_straker]","startTime":2475.77,"endTime":2478.643,"body":"more of a question"},{"speaker":"[bryan_boorstein]","startTime":2481.08,"endTime":2483.704,"body":"yeah that was actually exactly how i"},{"speaker":"[bryan_boorstein]","startTime":2481.08,"endTime":2483.704,"body":"was going to start is what type of"},{"speaker":"[bryan_boorstein]","startTime":2483.784,"endTime":2488.94,"body":"client are you working with maybe like"},{"speaker":"[bryan_boorstein]","startTime":2483.784,"endTime":2488.94,"body":"a super needy population where you know you"},{"speaker":"[bryan_boorstein]","startTime":2489.02,"endTime":2491.344,"body":"find yourself almost acting more"},{"speaker":"[aaron_straker]","startTime":2491.195,"endTime":2491.543,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2491.444,"endTime":2492.125,"body":"psychologist"},{"speaker":"[aaron_straker]","startTime":2492.155,"endTime":2492.381,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2492.266,"endTime":2496.653,"body":"than coach and for sure you know"},{"speaker":"[bryan_boorstein]","startTime":2492.266,"endTime":2496.653,"body":"being a coach is a mix of both"},{"speaker":"[bryan_boorstein]","startTime":2496.753,"endTime":2501.201,"body":"without a doubt it's a bit of"},{"speaker":"[bryan_boorstein]","startTime":2496.753,"endTime":2501.201,"body":"psychologist and a bit of bit of coaching"},{"speaker":"[bryan_boorstein]","startTime":2502.525,"endTime":2507.97,"body":"but when it starts skewing more and"},{"speaker":"[bryan_boorstein]","startTime":2502.525,"endTime":2507.97,"body":"more and more to being like i don't"},{"speaker":"[bryan_boorstein]","startTime":2508.01,"endTime":2511.015,"body":"want to say emotional punching bag because"},{"speaker":"[bryan_boorstein]","startTime":2508.01,"endTime":2511.015,"body":"i doubt that that they're treating you like"},{"speaker":"[bryan_boorstein]","startTime":2511.055,"endTime":2515.903,"body":"your kids would treat you but but"},{"speaker":"[bryan_boorstein]","startTime":2511.055,"endTime":2515.903,"body":"maybe more that you're having to absorb a"},{"speaker":"[bryan_boorstein]","startTime":2515.983,"endTime":2522.473,"body":"lot of their emotional stress that could"},{"speaker":"[bryan_boorstein]","startTime":2515.983,"endTime":2522.473,"body":"be i really hard and so it may"},{"speaker":"[bryan_boorstein]","startTime":2522.573,"endTime":2526.698,"body":"just start with you being able to"},{"speaker":"[bryan_boorstein]","startTime":2522.573,"endTime":2526.698,"body":"dictate more about what type of client you"},{"speaker":"[bryan_boorstein]","startTime":2526.778,"endTime":2530.994,"body":"decide to work with um and you"},{"speaker":"[bryan_boorstein]","startTime":2526.778,"endTime":2530.994,"body":"may you may not be in a position"},{"speaker":"[bryan_boorstein]","startTime":2531.034,"endTime":2533.858,"body":"where you can do that but if"},{"speaker":"[bryan_boorstein]","startTime":2531.034,"endTime":2533.858,"body":"you are you know twelve years in you"},{"speaker":"[bryan_boorstein]","startTime":2533.939,"endTime":2538.366,"body":"think you'd have your business relatively established"},{"speaker":"[bryan_boorstein]","startTime":2533.939,"endTime":2538.366,"body":"and maybe you are able to be a"},{"speaker":"[bryan_boorstein]","startTime":2538.406,"endTime":2543.555,"body":"little bit more selective maybe you raise"},{"speaker":"[bryan_boorstein]","startTime":2538.406,"endTime":2543.555,"body":"your rates and that would narrow down the"},{"speaker":"[bryan_boorstein]","startTime":2543.595,"endTime":2545.918,"body":"amount of people that would want to"},{"speaker":"[bryan_boorstein]","startTime":2543.595,"endTime":2545.918,"body":"work with you and then you feel like"},{"speaker":"[bryan_boorstein]","startTime":2545.959,"endTime":2549.464,"body":"you're getting more for your time so"},{"speaker":"[bryan_boorstein]","startTime":2545.959,"endTime":2549.464,"body":"maybe it becomes more worth while of an"},{"speaker":"[bryan_boorstein]","startTime":2549.504,"endTime":2555.436,"body":"opportunity cost in your brain you can"},{"speaker":"[bryan_boorstein]","startTime":2549.504,"endTime":2555.436,"body":"also look into potentially doing group coaching like"},{"speaker":"[bryan_boorstein]","startTime":2555.537,"endTime":2567.262,"body":"aron does because i think that not"},{"speaker":"[bryan_boorstein]","startTime":2555.537,"endTime":2567.262,"body":"that group coaching attenuates your the emotional neediness"},{"speaker":"[bryan_boorstein]","startTime":2567.322,"endTime":2576.43,"body":"of your clients necessarily but but it"},{"speaker":"[bryan_boorstein]","startTime":2567.322,"endTime":2576.43,"body":"does kind of clump them into what to"},{"speaker":"[bryan_boorstein]","startTime":2576.53,"endTime":2581.057,"body":"these group atmospheres i'm not exactly sure"},{"speaker":"[bryan_boorstein]","startTime":2576.53,"endTime":2581.057,"body":"how if i'm saying this if i'm saying"},{"speaker":"[bryan_boorstein]","startTime":2581.077,"endTime":2586.867,"body":"this right but but you you're addressing"},{"speaker":"[bryan_boorstein]","startTime":2581.077,"endTime":2586.867,"body":"your group at once as opposed to always"},{"speaker":"[bryan_boorstein]","startTime":2586.927,"endTime":2590.032,"body":"communicating with this person one on one"},{"speaker":"[bryan_boorstein]","startTime":2586.927,"endTime":2590.032,"body":"even though i'm sure there is some one"},{"speaker":"[bryan_boorstein]","startTime":2590.113,"endTime":2594.199,"body":"on one time two but maybe the"},{"speaker":"[bryan_boorstein]","startTime":2590.113,"endTime":2594.199,"body":"other people in the group are able to"},{"speaker":"[bryan_boorstein]","startTime":2594.279,"endTime":2598.066,"body":"then kind of almost help coach as"},{"speaker":"[bryan_boorstein]","startTime":2594.279,"endTime":2598.066,"body":"well like they can kind of drop some"},{"speaker":"[bryan_boorstein]","startTime":2598.126,"endTime":2602.117,"body":"of their personal experiences that may be"},{"speaker":"[bryan_boorstein]","startTime":2598.126,"endTime":2602.117,"body":"this person can relate to and suddenly some"},{"speaker":"[bryan_boorstein]","startTime":2602.177,"endTime":2607.352,"body":"of that emotional need drops off of"},{"speaker":"[bryan_boorstein]","startTime":2602.177,"endTime":2607.352,"body":"you ah so that would be one thought"},{"speaker":"[bryan_boorstein]","startTime":2607.693,"endTime":2612.962,"body":"and then another one like for me"},{"speaker":"[bryan_boorstein]","startTime":2607.693,"endTime":2612.962,"body":"given that i am at this point thirteen"},{"speaker":"[bryan_boorstein]","startTime":2613.002,"endTime":2617.79,"body":"years in i guess where we probably"},{"speaker":"[bryan_boorstein]","startTime":2613.002,"endTime":2617.79,"body":"both started this around the same time i"},{"speaker":"[bryan_boorstein]","startTime":2617.891,"endTime":2625.311,"body":"have re invented the way that i"},{"speaker":"[bryan_boorstein]","startTime":2617.891,"endTime":2625.311,"body":"feel about training and programming or it's it's"},{"speaker":"[bryan_boorstein]","startTime":2625.552,"endTime":2631.101,"body":"meandered its way into something that looks"},{"speaker":"[bryan_boorstein]","startTime":2625.552,"endTime":2631.101,"body":"completely different now than it did thirteen years"},{"speaker":"[bryan_boorstein]","startTime":2631.161,"endTime":2636.189,"body":"ago and so i don't know your"},{"speaker":"[bryan_boorstein]","startTime":2631.161,"endTime":2636.189,"body":"situation like i don't know if you are"},{"speaker":"[bryan_boorstein]","startTime":2636.57,"endTime":2639.314,"body":"say in the cross fit space and"},{"speaker":"[bryan_boorstein]","startTime":2636.57,"endTime":2639.314,"body":"you've just been in the cross fit space"},{"speaker":"[bryan_boorstein]","startTime":2639.375,"endTime":2643.401,"body":"for twelve years like that would drive"},{"speaker":"[bryan_boorstein]","startTime":2639.375,"endTime":2643.401,"body":"me crazy i don't know how i would"},{"speaker":"[bryan_boorstein]","startTime":2643.501,"endTime":2646.827,"body":"still be doing it if i was"},{"speaker":"[bryan_boorstein]","startTime":2643.501,"endTime":2646.827,"body":"still doing across it because that's not something"},{"speaker":"[bryan_boorstein]","startTime":2646.867,"endTime":2651.773,"body":"that i'm as passionate about any so"},{"speaker":"[bryan_boorstein]","startTime":2646.867,"endTime":2651.773,"body":"it's possible that may be your own passions"},{"speaker":"[bryan_boorstein]","startTime":2651.953,"endTime":2657.498,"body":"no longer reflect those of what your"},{"speaker":"[bryan_boorstein]","startTime":2651.953,"endTime":2657.498,"body":"clients passions are so i remember many years"},{"speaker":"[bryan_boorstein]","startTime":2657.558,"endTime":2665.198,"body":"ago i basically stopped coaching cross fit"},{"speaker":"[bryan_boorstein]","startTime":2657.558,"endTime":2665.198,"body":"clients i have one girl left that i've"},{"speaker":"[bryan_boorstein]","startTime":2665.238,"endTime":2669.305,"body":"been with for eight years i think"},{"speaker":"[bryan_boorstein]","startTime":2665.238,"endTime":2669.305,"body":"seven or eight years and we started as"},{"speaker":"[bryan_boorstein]","startTime":2669.365,"endTime":2673.392,"body":"cross fitter she was a competitive cross"},{"speaker":"[bryan_boorstein]","startTime":2669.365,"endTime":2673.392,"body":"fitter and then we started more like evolving"},{"speaker":"[bryan_boorstein]","startTime":2673.432,"endTime":2675.956,"body":"into more of a hybrid method and"},{"speaker":"[bryan_boorstein]","startTime":2673.432,"endTime":2675.956,"body":"then we went into more of a pure"},{"speaker":"[bryan_boorstein]","startTime":2676.016,"endTime":2679.121,"body":"body building route and now we're back"},{"speaker":"[bryan_boorstein]","startTime":2676.016,"endTime":2679.121,"body":"to a bit more of a hybrid approach"},{"speaker":"[bryan_boorstein]","startTime":2679.202,"endTime":2684.55,"body":"so it's kind of meandered a little"},{"speaker":"[bryan_boorstein]","startTime":2679.202,"endTime":2684.55,"body":"bit but i think that identify ing in"},{"speaker":"[bryan_boorstein]","startTime":2684.63,"endTime":2689.754,"body":"yourself what it is that inspires you"},{"speaker":"[bryan_boorstein]","startTime":2684.63,"endTime":2689.754,"body":"and then trying to take on clients that"},{"speaker":"[bryan_boorstein]","startTime":2689.854,"endTime":2694.899,"body":"kind of follow similar inspirational patterns and"},{"speaker":"[bryan_boorstein]","startTime":2689.854,"endTime":2694.899,"body":"are interested in that type of design would"},{"speaker":"[bryan_boorstein]","startTime":2694.919,"endTime":2695.319,"body":"be helpful"},{"speaker":"[aaron_straker]","startTime":2696.255,"endTime":2700.863,"body":"i love that part you added about"},{"speaker":"[aaron_straker]","startTime":2696.255,"endTime":2700.863,"body":"the like as your life trajectory sort of"},{"speaker":"[aaron_straker]","startTime":2701.003,"endTime":2701.745,"body":"meanders a really"},{"speaker":"[bryan_boorstein]","startTime":2701.72,"endTime":2702.44,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2701.785,"endTime":2706.392,"body":"good term to use there having that"},{"speaker":"[aaron_straker]","startTime":2701.785,"endTime":2706.392,"body":"reflect in your business that is something that"},{"speaker":"[aaron_straker]","startTime":2707.274,"endTime":2711.401,"body":"i have always really planned to do"},{"speaker":"[aaron_straker]","startTime":2707.274,"endTime":2711.401,"body":"i've done it a little bit i will"},{"speaker":"[aaron_straker]","startTime":2711.461,"endTime":2713.664,"body":"speak more along the lines of health"},{"speaker":"[bryan_boorstein]","startTime":2713.489,"endTime":2713.51,"body":"m"},{"speaker":"[aaron_straker]","startTime":2713.785,"endTime":2718.933,"body":"and understanding you know how to order"},{"speaker":"[aaron_straker]","startTime":2713.785,"endTime":2718.933,"body":"labs for yourself as being like the patriarch"},{"speaker":"[aaron_straker]","startTime":2719.214,"endTime":2722.96,"body":"of a household and you need to"},{"speaker":"[aaron_straker]","startTime":2719.214,"endTime":2722.96,"body":"be able to be there for your family"},{"speaker":"[aaron_straker]","startTime":2723.14,"endTime":2727.307,"body":"you know you need to know what"},{"speaker":"[aaron_straker]","startTime":2723.14,"endTime":2727.307,"body":"your collestoral markers look like you know so"},{"speaker":"[aaron_straker]","startTime":2727.488,"endTime":2731.094,"body":"like speaking to those things because it's"},{"speaker":"[aaron_straker]","startTime":2727.488,"endTime":2731.094,"body":"something that i want i know i will"},{"speaker":"[aaron_straker]","startTime":2731.134,"endTime":2731.855,"body":"have to move in to"},{"speaker":"[bryan_boorstein]","startTime":2732.41,"endTime":2732.69,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2732.436,"endTime":2738.446,"body":"um so i definitely definitely really really"},{"speaker":"[aaron_straker]","startTime":2732.436,"endTime":2738.446,"body":"agree with that and just making like being"},{"speaker":"[bryan_boorstein]","startTime":2738.259,"endTime":2738.44,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2738.506,"endTime":2741.932,"body":"inspired for what you're currently doing with"},{"speaker":"[aaron_straker]","startTime":2738.506,"endTime":2741.932,"body":"with your"},{"speaker":"[bryan_boorstein]","startTime":2742.005,"endTime":2742.088,"body":"ah"},{"speaker":"[aaron_straker]","startTime":2742.392,"endTime":2746.157,"body":"life style and how that into your"},{"speaker":"[aaron_straker]","startTime":2742.392,"endTime":2746.157,"body":"business i think is a really really big"},{"speaker":"[aaron_straker]","startTime":2746.337,"endTime":2751.421,"body":"part of it because i couldn't like"},{"speaker":"[aaron_straker]","startTime":2746.337,"endTime":2751.421,"body":"i mean maybe for the super committed like"},{"speaker":"[aaron_straker]","startTime":2751.601,"endTime":2756.216,"body":"one off but i couldn't imagine myself"},{"speaker":"[aaron_straker]","startTime":2751.601,"endTime":2756.216,"body":"at like forty three years old being super"},{"speaker":"[aaron_straker]","startTime":2756.296,"endTime":2760.763,"body":"jazzed about trying to coach night ten"},{"speaker":"[aaron_straker]","startTime":2756.296,"endTime":2760.763,"body":"year old because he thinks he's going to"},{"speaker":"[aaron_straker]","startTime":2760.943,"endTime":2766.152,"body":"bang chicks if he gets you know"},{"speaker":"[aaron_straker]","startTime":2760.943,"endTime":2766.152,"body":"bigger arms or something like that so"},{"speaker":"[bryan_boorstein]","startTime":2766.238,"endTime":2766.419,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2766.673,"endTime":2767.394,"body":"i think that is"},{"speaker":"[bryan_boorstein]","startTime":2767.522,"endTime":2767.722,"body":"like"},{"speaker":"[aaron_straker]","startTime":2767.615,"endTime":2770.351,"body":"big part of it is like it's"},{"speaker":"[aaron_straker]","startTime":2767.615,"endTime":2770.351,"body":"actually resonating with your life"},{"speaker":"[bryan_boorstein]","startTime":2772.229,"endTime":2776.276,"body":"m for sure for sure and as"},{"speaker":"[bryan_boorstein]","startTime":2772.229,"endTime":2776.276,"body":"i've gotten older i've attracted more clients that"},{"speaker":"[bryan_boorstein]","startTime":2776.296,"endTime":2778.78,"body":"are older two like i work with"},{"speaker":"[bryan_boorstein]","startTime":2776.296,"endTime":2778.78,"body":"a couple of guys now in their forties"},{"speaker":"[bryan_boorstein]","startTime":2778.92,"endTime":2782.206,"body":"which i'm almost forty so it seems"},{"speaker":"[bryan_boorstein]","startTime":2778.92,"endTime":2782.206,"body":"to make"},{"speaker":"[aaron_straker]","startTime":2782.155,"endTime":2782.616,"body":"definitely"},{"speaker":"[bryan_boorstein]","startTime":2782.266,"endTime":2782.727,"body":"sense you know"},{"speaker":"[aaron_straker]","startTime":2782.857,"endTime":2784.262,"body":"definitely anything else you want to add"},{"speaker":"[aaron_straker]","startTime":2782.857,"endTime":2784.262,"body":"on"},{"speaker":"[bryan_boorstein]","startTime":2784.249,"endTime":2784.349,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2784.282,"endTime":2784.523,"body":"that one"},{"speaker":"[bryan_boorstein]","startTime":2784.55,"endTime":2789.815,"body":"cool this next one i i'll attack"},{"speaker":"[bryan_boorstein]","startTime":2784.55,"endTime":2789.815,"body":"first ratio of lengthened sorry"},{"speaker":"[aaron_straker]","startTime":2789.685,"endTime":2789.866,"body":"i was"},{"speaker":"[bryan_boorstein]","startTime":2789.855,"endTime":2789.998,"body":"what"},{"speaker":"[aaron_straker]","startTime":2789.907,"endTime":2792.261,"body":"just asking if we were done with"},{"speaker":"[aaron_straker]","startTime":2789.907,"endTime":2792.261,"body":"with that question"},{"speaker":"[bryan_boorstein]","startTime":2794.51,"endTime":2797.615,"body":"yeah ratio of length into"},{"speaker":"[aaron_straker]","startTime":2797.705,"endTime":2797.926,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2797.716,"endTime":2802.043,"body":"shortened per muscle group so this kind"},{"speaker":"[bryan_boorstein]","startTime":2797.716,"endTime":2802.043,"body":"of falls into just the way that i"},{"speaker":"[bryan_boorstein]","startTime":2802.163,"endTime":2808.012,"body":"generally feel about these overall and so"},{"speaker":"[bryan_boorstein]","startTime":2802.163,"endTime":2808.012,"body":"most most groups on like seventy percent length"},{"speaker":"[bryan_boorstein]","startTime":2808.132,"endTime":2809.815,"body":"and thirty per cent shortened"},{"speaker":"[aaron_straker]","startTime":2810.365,"endTime":2811.055,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2810.976,"endTime":2820.586,"body":"i think that that may skew slightly"},{"speaker":"[bryan_boorstein]","startTime":2810.976,"endTime":2820.586,"body":"higher for for lower body movements and slightly"},{"speaker":"[bryan_boorstein]","startTime":2820.687,"endTime":2826.837,"body":"lower for the periferal muscles of the"},{"speaker":"[bryan_boorstein]","startTime":2820.687,"endTime":2826.837,"body":"upper body to use the term that you"},{"speaker":"[bryan_boorstein]","startTime":2826.937,"endTime":2832.911,"body":"used earlier so we're talking like s"},{"speaker":"[bryan_boorstein]","startTime":2826.937,"endTime":2832.911,"body":"and shoulders um so you might have more"},{"speaker":"[bryan_boorstein]","startTime":2832.972,"endTime":2838.866,"body":"short overloaded movements for those but yeah"},{"speaker":"[bryan_boorstein]","startTime":2832.972,"endTime":2838.866,"body":"i think in general like seventy thirty sixty"},{"speaker":"[bryan_boorstein]","startTime":2838.947,"endTime":2844.684,"body":"forty is a pretty safe good way"},{"speaker":"[bryan_boorstein]","startTime":2838.947,"endTime":2844.684,"body":"of going about that"},{"speaker":"[aaron_straker]","startTime":2845.866,"endTime":2849.933,"body":"yeah i think the sixty forty to"},{"speaker":"[aaron_straker]","startTime":2845.866,"endTime":2849.933,"body":"seventy thirty is a great starting point obviously"},{"speaker":"[aaron_straker]","startTime":2850.194,"endTime":2854.901,"body":"certain muscle groups are going to be"},{"speaker":"[aaron_straker]","startTime":2850.194,"endTime":2854.901,"body":"a little bit harder than others like the"},{"speaker":"[aaron_straker]","startTime":2854.962,"endTime":2860.067,"body":"two that come to mind are like"},{"speaker":"[aaron_straker]","startTime":2854.962,"endTime":2860.067,"body":"rear el lateral doubt it's largely going to"},{"speaker":"[aaron_straker]","startTime":2860.107,"endTime":2862.25,"body":"be you know shortened overload"},{"speaker":"[bryan_boorstein]","startTime":2861.93,"endTime":2862.155,"body":"yes"},{"speaker":"[aaron_straker]","startTime":2862.891,"endTime":2870.982,"body":"aside from doing like the the cable"},{"speaker":"[aaron_straker]","startTime":2862.891,"endTime":2870.982,"body":"wrist height like dol cable lateral rays or"},{"speaker":"[aaron_straker]","startTime":2871.583,"endTime":2872.525,"body":"like a lengthened"},{"speaker":"[bryan_boorstein]","startTime":2872.221,"endTime":2872.364,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2872.685,"endTime":2877.473,"body":"partial dumbbell lateral rays i can't really"},{"speaker":"[aaron_straker]","startTime":2872.685,"endTime":2877.473,"body":"think of any one other way they're really"},{"speaker":"[aaron_straker]","startTime":2877.513,"endTime":2880.6,"body":"going to train them thine something with"},{"speaker":"[aaron_straker]","startTime":2877.513,"endTime":2880.6,"body":"back right it's going"},{"speaker":"[bryan_boorstein]","startTime":2880.49,"endTime":2880.652,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2880.64,"endTime":2889.529,"body":"to be overwhelmingly shortened but for something"},{"speaker":"[aaron_straker]","startTime":2880.64,"endTime":2889.529,"body":"like you know chest triceps yeah quad something"},{"speaker":"[aaron_straker]","startTime":2889.569,"endTime":2895.419,"body":"like that having a little bit more"},{"speaker":"[aaron_straker]","startTime":2889.569,"endTime":2895.419,"body":"of the lengthened is probably going to be"},{"speaker":"[aaron_straker]","startTime":2895.919,"endTime":2901.796,"body":"the most beneficial for hypertrophy however we"},{"speaker":"[aaron_straker]","startTime":2895.919,"endTime":2901.796,"body":"are going to have an expert you you"},{"speaker":"[aaron_straker]","startTime":2901.836,"endTime":2902.877,"body":"know forbade"},{"speaker":"[bryan_boorstein]","startTime":2902.84,"endTime":2902.962,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2902.918,"endTime":2903.559,"body":"him what to do next"},{"speaker":"[bryan_boorstein]","startTime":2903.51,"endTime":2903.631,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2903.619,"endTime":2903.739,"body":"week"},{"speaker":"[bryan_boorstein]","startTime":2905.72,"endTime":2910.487,"body":"yeah yeah the back one is interesting"},{"speaker":"[bryan_boorstein]","startTime":2905.72,"endTime":2910.487,"body":"because you like people have been building really"},{"speaker":"[bryan_boorstein]","startTime":2910.528,"endTime":2913.212,"body":"good backs for a century"},{"speaker":"[aaron_straker]","startTime":2913.066,"endTime":2913.146,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":2913.813,"endTime":2918.421,"body":"people have had great backs from bent"},{"speaker":"[bryan_boorstein]","startTime":2913.813,"endTime":2918.421,"body":"over rowing and doing pull ups on both"},{"speaker":"[bryan_boorstein]","startTime":2918.481,"endTime":2923.229,"body":"of those are i mean it's depending"},{"speaker":"[bryan_boorstein]","startTime":2918.481,"endTime":2923.229,"body":"on how you execute them you can get"},{"speaker":"[bryan_boorstein]","startTime":2923.289,"endTime":2926.334,"body":"a lot more out of the length"},{"speaker":"[bryan_boorstein]","startTime":2923.289,"endTime":2926.334,"body":"and position than you probably can with like"},{"speaker":"[bryan_boorstein]","startTime":2926.674,"endTime":2931.523,"body":"a pull down i think but if"},{"speaker":"[bryan_boorstein]","startTime":2926.674,"endTime":2931.523,"body":"you're goin to to relegate yourself to doing"},{"speaker":"[bryan_boorstein]","startTime":2931.543,"endTime":2934.948,"body":"a lot of cable work which i"},{"speaker":"[bryan_boorstein]","startTime":2931.543,"endTime":2934.948,"body":"do for back because i just think it"},{"speaker":"[bryan_boorstein]","startTime":2935.068,"endTime":2940.457,"body":"feels better i like the even resistance"},{"speaker":"[bryan_boorstein]","startTime":2935.068,"endTime":2940.457,"body":"curve i think employing things like you know"},{"speaker":"[bryan_boorstein]","startTime":2940.998,"endTime":2948.402,"body":"post failure marshals reverse drop sets and"},{"speaker":"[bryan_boorstein]","startTime":2940.998,"endTime":2948.402,"body":"then even progressing into just heavy as weight"},{"speaker":"[bryan_boorstein]","startTime":2948.442,"endTime":2952.308,"body":"where you can't even get a full"},{"speaker":"[bryan_boorstein]","startTime":2948.442,"endTime":2952.308,"body":"rap and then letting no range of motion"},{"speaker":"[bryan_boorstein]","startTime":2952.388,"endTime":2957.797,"body":"drop off so that's something i only"},{"speaker":"[bryan_boorstein]","startTime":2952.388,"endTime":2957.797,"body":"used so far on hip extension in my"},{"speaker":"[bryan_boorstein]","startTime":2957.877,"endTime":2961.85,"body":"last cycle i ended up for i"},{"speaker":"[bryan_boorstein]","startTime":2957.877,"endTime":2961.85,"body":"do three sets at the end of a"},{"speaker":"[bryan_boorstein]","startTime":2961.911,"endTime":2964.68,"body":"cycle start with two work up to"},{"speaker":"[bryan_boorstein]","startTime":2961.911,"endTime":2964.68,"body":"three um at"},{"speaker":"[aaron_straker]","startTime":2964.715,"endTime":2964.961,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2964.72,"endTime":2968.487,"body":"the end of the cycle and i'll"},{"speaker":"[bryan_boorstein]","startTime":2964.72,"endTime":2968.487,"body":"do like two kind of normal sets where"},{"speaker":"[bryan_boorstein]","startTime":2968.547,"endTime":2971.872,"body":"it just stops at you know zero"},{"speaker":"[bryan_boorstein]","startTime":2968.547,"endTime":2971.872,"body":"or one r r or you're limited by"},{"speaker":"[bryan_boorstein]","startTime":2971.932,"endTime":2977.181,"body":"the short position type thing and then"},{"speaker":"[bryan_boorstein]","startTime":2971.932,"endTime":2977.181,"body":"my final set i'll grab weight that's really"},{"speaker":"[bryan_boorstein]","startTime":2977.241,"endTime":2980.567,"body":"heavy won't even allow me to really"},{"speaker":"[bryan_boorstein]","startTime":2977.241,"endTime":2980.567,"body":"even complete more than one or two full"},{"speaker":"[bryan_boorstein]","startTime":2980.627,"endTime":2983.371,"body":"reps and i'll just do like eight"},{"speaker":"[bryan_boorstein]","startTime":2980.627,"endTime":2983.371,"body":"or ten reps with it and just kind"},{"speaker":"[bryan_boorstein]","startTime":2983.411,"endTime":2987.919,"body":"of let that range emotion fall off"},{"speaker":"[bryan_boorstein]","startTime":2983.411,"endTime":2987.919,"body":"and so that will certainly buy as more"},{"speaker":"[bryan_boorstein]","startTime":2987.959,"endTime":2992.296,"body":"of the line position and it's something"},{"speaker":"[bryan_boorstein]","startTime":2987.959,"endTime":2992.296,"body":"you can institute quite effectively with back movements"},{"speaker":"[aaron_straker]","startTime":2992.197,"endTime":2992.625,"body":"definitely"},{"speaker":"[bryan_boorstein]","startTime":2992.357,"endTime":2997.945,"body":"too and then this question the next"},{"speaker":"[bryan_boorstein]","startTime":2992.357,"endTime":2997.945,"body":"one is from the same guy but it's"},{"speaker":"[bryan_boorstein]","startTime":2998.566,"endTime":3003.374,"body":"so i don't know if it's in"},{"speaker":"[bryan_boorstein]","startTime":2998.566,"endTime":3003.374,"body":"relation to the prior question like the way"},{"speaker":"[aaron_straker]","startTime":3003.445,"endTime":3004.105,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3003.454,"endTime":3007.04,"body":"he phrased it was ratio of lengthen"},{"speaker":"[bryan_boorstein]","startTime":3003.454,"endTime":3007.04,"body":"to shorten per muscle group and how do"},{"speaker":"[bryan_boorstein]","startTime":3007.08,"endTime":3011.668,"body":"you measure effective reps and so i"},{"speaker":"[bryan_boorstein]","startTime":3007.08,"endTime":3011.668,"body":"don't know if how do you measure effective"},{"speaker":"[bryan_boorstein]","startTime":3011.708,"endTime":3014.112,"body":"reps is in relation to the first"},{"speaker":"[bryan_boorstein]","startTime":3011.708,"endTime":3014.112,"body":"part of the question or if it's a"},{"speaker":"[bryan_boorstein]","startTime":3014.453,"endTime":3016.236,"body":"completely separate question itself"},{"speaker":"[aaron_straker]","startTime":3017.585,"endTime":3017.605,"body":"i"},{"speaker":"[bryan_boorstein]","startTime":3017.958,"endTime":3019.044,"body":"what do you think how would"},{"speaker":"[aaron_straker]","startTime":3019.029,"endTime":3019.069,"body":"i"},{"speaker":"[bryan_boorstein]","startTime":3019.125,"endTime":3019.206,"body":"you"},{"speaker":"[aaron_straker]","startTime":3019.169,"endTime":3019.309,"body":"think"},{"speaker":"[bryan_boorstein]","startTime":3019.307,"endTime":3019.771,"body":"interpret"},{"speaker":"[aaron_straker]","startTime":3019.369,"endTime":3019.811,"body":"it's probably"},{"speaker":"[bryan_boorstein]","startTime":3019.832,"endTime":3019.993,"body":"that"},{"speaker":"[aaron_straker]","startTime":3019.871,"endTime":3020.833,"body":"a separate question"},{"speaker":"[bryan_boorstein]","startTime":3022.512,"endTime":3026.397,"body":"okay yeah it was just when you"},{"speaker":"[bryan_boorstein]","startTime":3022.512,"endTime":3026.397,"body":"have a question box the question"},{"speaker":"[aaron_straker]","startTime":3026.305,"endTime":3027.295,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3026.417,"endTime":3029.705,"body":"box is already short so i'm always"},{"speaker":"[bryan_boorstein]","startTime":3026.417,"endTime":3029.705,"body":"surprised to get like two questions in a"},{"speaker":"[bryan_boorstein]","startTime":3029.725,"endTime":3030.186,"body":"question box"},{"speaker":"[aaron_straker]","startTime":3030.289,"endTime":3031.13,"body":"shoot your shot bro"},{"speaker":"[bryan_boorstein]","startTime":3032.15,"endTime":3036.537,"body":"so how do you measure effective reps"},{"speaker":"[bryan_boorstein]","startTime":3032.15,"endTime":3036.537,"body":"well chris beard the guy that created effective"},{"speaker":"[bryan_boorstein]","startTime":3036.577,"endTime":3042.086,"body":"reps would say that it's the last"},{"speaker":"[bryan_boorstein]","startTime":3036.577,"endTime":3042.086,"body":"five rebs before failure but it gets extremely"},{"speaker":"[bryan_boorstein]","startTime":3042.206,"endTime":3045.933,"body":"ambiguous and maybe this is where the"},{"speaker":"[bryan_boorstein]","startTime":3042.206,"endTime":3045.933,"body":"guy is going with it i don't i"},{"speaker":"[bryan_boorstein]","startTime":3045.993,"endTime":3050.941,"body":"can't remember how close he follows my"},{"speaker":"[bryan_boorstein]","startTime":3045.993,"endTime":3050.941,"body":"stuff but like when you start going into"},{"speaker":"[bryan_boorstein]","startTime":3051.001,"endTime":3055.368,"body":"likepartials and reverse drop sets and and"},{"speaker":"[bryan_boorstein]","startTime":3051.001,"endTime":3055.368,"body":"stuff like that like then how do you"},{"speaker":"[bryan_boorstein]","startTime":3055.428,"endTime":3059.916,"body":"measure effective so that's like one interesting"},{"speaker":"[bryan_boorstein]","startTime":3055.428,"endTime":3059.916,"body":"route that you could take it and then"},{"speaker":"[bryan_boorstein]","startTime":3059.936,"endTime":3063.642,"body":"you could also take it from a"},{"speaker":"[bryan_boorstein]","startTime":3059.936,"endTime":3063.642,"body":"completely different route"},{"speaker":"[aaron_straker]","startTime":3063.857,"endTime":3064.001,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3064.103,"endTime":3070.053,"body":"and say you know maybe effective rep"},{"speaker":"[bryan_boorstein]","startTime":3064.103,"endTime":3070.053,"body":"start before five maybe chris beardsley you know"},{"speaker":"[bryan_boorstein]","startTime":3070.134,"endTime":3076.025,"body":"didn't give enough credit to rep six"},{"speaker":"[bryan_boorstein]","startTime":3070.134,"endTime":3076.025,"body":"seven and eight so i don't know what"},{"speaker":"[bryan_boorstein]","startTime":3076.065,"endTime":3077.288,"body":"do you think how do you want"},{"speaker":"[bryan_boorstein]","startTime":3076.065,"endTime":3077.288,"body":"to attack this"},{"speaker":"[aaron_straker]","startTime":3077.595,"endTime":3081.403,"body":"man the best the only honest answer"},{"speaker":"[aaron_straker]","startTime":3077.595,"endTime":3081.403,"body":"i could say is i"},{"speaker":"[bryan_boorstein]","startTime":3081.462,"endTime":3081.543,"body":"ah"},{"speaker":"[aaron_straker]","startTime":3081.503,"endTime":3086.873,"body":"just do not know i really really"},{"speaker":"[aaron_straker]","startTime":3081.503,"endTime":3086.873,"body":"do not know because"},{"speaker":"[bryan_boorstein]","startTime":3086.92,"endTime":3087.04,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3086.993,"endTime":3091.721,"body":"i do not know what i recommend"},{"speaker":"[aaron_straker]","startTime":3086.993,"endTime":3091.721,"body":"what i personally do is i'm going to"},{"speaker":"[aaron_straker]","startTime":3091.861,"endTime":3092.723,"body":"err on the side"},{"speaker":"[bryan_boorstein]","startTime":3092.65,"endTime":3092.67,"body":"m"},{"speaker":"[aaron_straker]","startTime":3092.863,"endTime":3095.347,"body":"of training harder and closer"},{"speaker":"[bryan_boorstein]","startTime":3095.08,"endTime":3095.263,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3095.427,"endTime":3095.968,"body":"to failure"},{"speaker":"[bryan_boorstein]","startTime":3096.098,"endTime":3096.16,"body":"ah"},{"speaker":"[aaron_straker]","startTime":3096.209,"endTime":3101.965,"body":"as opposed to not how i know"},{"speaker":"[aaron_straker]","startTime":3096.209,"endTime":3101.965,"body":"if i am overdoing it recovery"},{"speaker":"[bryan_boorstein]","startTime":3101.59,"endTime":3102.85,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3102.065,"endTime":3111.08,"body":"capacity diminishes i have noticeably perceived increases"},{"speaker":"[aaron_straker]","startTime":3102.065,"endTime":3111.08,"body":"and stress i get other subjective perceptions of"},{"speaker":"[aaron_straker]","startTime":3111.141,"endTime":3118.112,"body":"increased stress poor sleep i desire to"},{"speaker":"[aaron_straker]","startTime":3111.141,"endTime":3118.112,"body":"train goes down but i generally er on"},{"speaker":"[aaron_straker]","startTime":3118.172,"endTime":3121.861,"body":"the side of like i'm going to"},{"speaker":"[aaron_straker]","startTime":3118.172,"endTime":3121.861,"body":"air on doing a little bit more as"},{"speaker":"[aaron_straker]","startTime":3121.921,"endTime":3127.251,"body":"opposed to like not doing enough and"},{"speaker":"[aaron_straker]","startTime":3121.921,"endTime":3127.251,"body":"i also think where you are on your"},{"speaker":"[aaron_straker]","startTime":3127.412,"endTime":3134.724,"body":"training kind of heroes journey or trajectory"},{"speaker":"[aaron_straker]","startTime":3127.412,"endTime":3134.724,"body":"matters if you're like a very new inter"},{"speaker":"[aaron_straker]","startTime":3134.824,"endTime":3140.014,"body":"media you probably don't need to train"},{"speaker":"[aaron_straker]","startTime":3134.824,"endTime":3140.014,"body":"as hard because your margins for gains are"},{"speaker":"[aaron_straker]","startTime":3140.094,"endTime":3146.253,"body":"still quite large once you get to"},{"speaker":"[aaron_straker]","startTime":3140.094,"endTime":3146.253,"body":"the years of brian and myself like scrapping"},{"speaker":"[aaron_straker]","startTime":3146.375,"endTime":3149.778,"body":"for fucking scraps scraps"},{"speaker":"[bryan_boorstein]","startTime":3150.681,"endTime":3150.823,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3150.76,"endTime":3156.799,"body":"um and i think even periods of"},{"speaker":"[aaron_straker]","startTime":3150.76,"endTime":3156.799,"body":"not quite training so hard and stuff like"},{"speaker":"[aaron_straker]","startTime":3156.919,"endTime":3163.19,"body":"i will regress i don't know i"},{"speaker":"[aaron_straker]","startTime":3156.919,"endTime":3163.19,"body":"can't say off the top of my head"},{"speaker":"[aaron_straker]","startTime":3163.23,"endTime":3167.421,"body":"but some of those studies on maintaining"},{"speaker":"[aaron_straker]","startTime":3163.23,"endTime":3167.421,"body":"muscle man so i don't know if that"},{"speaker":"[aaron_straker]","startTime":3167.461,"endTime":3173.491,"body":"was like what type we're talking what"},{"speaker":"[aaron_straker]","startTime":3167.461,"endTime":3173.491,"body":"peak of person sort of thing and we've"},{"speaker":"[aaron_straker]","startTime":3173.691,"endTime":3177.075,"body":"we've heard this from things like bardo"},{"speaker":"[aaron_straker]","startTime":3173.691,"endTime":3177.075,"body":"right where he's had like he's"},{"speaker":"[bryan_boorstein]","startTime":3177.28,"endTime":3177.3,"body":"m"},{"speaker":"[aaron_straker]","startTime":3177.375,"endTime":3181.322,"body":"done worse in shows because he pulled"},{"speaker":"[aaron_straker]","startTime":3177.375,"endTime":3181.322,"body":"off training intensity and i don't want to"},{"speaker":"[aaron_straker]","startTime":3181.743,"endTime":3185.188,"body":"put words in his mouth but something"},{"speaker":"[aaron_straker]","startTime":3181.743,"endTime":3185.188,"body":"along those lines of like getting"},{"speaker":"[bryan_boorstein]","startTime":3185.65,"endTime":3186.67,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3186.551,"endTime":3188.754,"body":"complacent in that sort of thing so"},{"speaker":"[aaron_straker]","startTime":3186.551,"endTime":3188.754,"body":"i"},{"speaker":"[bryan_boorstein]","startTime":3189.396,"endTime":3189.91,"body":"hm"},{"speaker":"[aaron_straker]","startTime":3189.778,"endTime":3192.448,"body":"i'm just going to err on the"},{"speaker":"[aaron_straker]","startTime":3189.778,"endTime":3192.448,"body":"side of like i'm going to train really"},{"speaker":"[aaron_straker]","startTime":3192.508,"endTime":3196.937,"body":"hard close to failure and if i"},{"speaker":"[aaron_straker]","startTime":3192.508,"endTime":3196.937,"body":"and if the gas is too much i"},{"speaker":"[aaron_straker]","startTime":3197.017,"endTime":3200.461,"body":"just pull off the gas a little"},{"speaker":"[aaron_straker]","startTime":3197.017,"endTime":3200.461,"body":"bit or increase food recovery capacity"},{"speaker":"[bryan_boorstein]","startTime":3200.151,"endTime":3200.295,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3200.581,"endTime":3202.684,"body":"take an extra rest day et cetera"},{"speaker":"[aaron_straker]","startTime":3200.581,"endTime":3202.684,"body":"et cetera"},{"speaker":"[bryan_boorstein]","startTime":3205.47,"endTime":3208.876,"body":"i agree yeah i was gonna say"},{"speaker":"[bryan_boorstein]","startTime":3205.47,"endTime":3208.876,"body":"the same thing and just basically like kind"},{"speaker":"[bryan_boorstein]","startTime":3208.936,"endTime":3212.903,"body":"of to add on to that i"},{"speaker":"[bryan_boorstein]","startTime":3208.936,"endTime":3212.903,"body":"wonder if this is maybe reaching a point"},{"speaker":"[bryan_boorstein]","startTime":3212.923,"endTime":3218.252,"body":"where you're over thinking too much because"},{"speaker":"[bryan_boorstein]","startTime":3212.923,"endTime":3218.252,"body":"we already have hard set and so yeah"},{"speaker":"[bryan_boorstein]","startTime":3218.412,"endTime":3221.136,"body":"it gets a little ambiguous if you're"},{"speaker":"[bryan_boorstein]","startTime":3218.412,"endTime":3221.136,"body":"like well a hard set could be four"},{"speaker":"[bryan_boorstein]","startTime":3221.337,"endTime":3225.524,"body":"r r or a hard set could"},{"speaker":"[bryan_boorstein]","startTime":3221.337,"endTime":3225.524,"body":"be to failure so why don't we just"},{"speaker":"[bryan_boorstein]","startTime":3225.604,"endTime":3230.091,"body":"say like hey i'll count a hard"},{"speaker":"[bryan_boorstein]","startTime":3225.604,"endTime":3230.091,"body":"set if it feels hard like if i"},{"speaker":"[bryan_boorstein]","startTime":3230.172,"endTime":3230.392,"body":"have to"},{"speaker":"[aaron_straker]","startTime":3230.338,"endTime":3230.483,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3230.452,"endTime":3235.701,"body":"grind and really work to complete a"},{"speaker":"[bryan_boorstein]","startTime":3230.452,"endTime":3235.701,"body":"wrap you know put more effort in than"},{"speaker":"[bryan_boorstein]","startTime":3236.242,"endTime":3241.733,"body":"i do for the first few raps"},{"speaker":"[bryan_boorstein]","startTime":3236.242,"endTime":3241.733,"body":"then then it's probably a quality that should"},{"speaker":"[bryan_boorstein]","startTime":3241.793,"endTime":3246.977,"body":"count in you know i don't even"},{"speaker":"[bryan_boorstein]","startTime":3241.793,"endTime":3246.977,"body":"know how i would measure or count effective"},{"speaker":"[bryan_boorstein]","startTime":3247.037,"endTime":3251.205,"body":"reps if i'm doing like post failure"},{"speaker":"[bryan_boorstein]","startTime":3247.037,"endTime":3251.205,"body":"partials or something like that"},{"speaker":"[bryan_boorstein]","startTime":3254.36,"endTime":3257.69,"body":"i just know that that's a progression"},{"speaker":"[bryan_boorstein]","startTime":3254.36,"endTime":3257.69,"body":"that i use so essentially it's like if"},{"speaker":"[bryan_boorstein]","startTime":3257.83,"endTime":3266.657,"body":"i am recovering and i am subjectively"},{"speaker":"[bryan_boorstein]","startTime":3257.83,"endTime":3266.657,"body":"you know not going backwards then i can"},{"speaker":"[bryan_boorstein]","startTime":3266.757,"endTime":3270.664,"body":"add more and if i i don't"},{"speaker":"[bryan_boorstein]","startTime":3266.757,"endTime":3270.664,"body":"then then i don't then i can't so"},{"speaker":"[bryan_boorstein]","startTime":3271.365,"endTime":3276.734,"body":"it's just it's very ambiguous it's an"},{"speaker":"[bryan_boorstein]","startTime":3271.365,"endTime":3276.734,"body":"interesting question maybe it's like something i can"},{"speaker":"[bryan_boorstein]","startTime":3276.814,"endTime":3280.16,"body":"ruminate on and we can talk a"},{"speaker":"[bryan_boorstein]","startTime":3276.814,"endTime":3280.16,"body":"little bit more about in future episodes but"},{"speaker":"[bryan_boorstein]","startTime":3280.28,"endTime":3285.889,"body":"i do think that for the most"},{"speaker":"[bryan_boorstein]","startTime":3280.28,"endTime":3285.889,"body":"part it's probably beyond what's necessary for you"},{"speaker":"[bryan_boorstein]","startTime":3285.929,"endTime":3291.005,"body":"to think about to get results um"},{"speaker":"[bryan_boorstein]","startTime":3285.929,"endTime":3291.005,"body":"yeah that would be my thoughts on that"},{"speaker":"[bryan_boorstein]","startTime":3291.205,"endTime":3291.225,"body":"i"},{"speaker":"[aaron_straker]","startTime":3291.215,"endTime":3291.355,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3291.245,"endTime":3291.948,"body":"think we should move on"},{"speaker":"[aaron_straker]","startTime":3292.058,"endTime":3293.867,"body":"do you want me to take this"},{"speaker":"[aaron_straker]","startTime":3292.058,"endTime":3293.867,"body":"one over to you want me to take"},{"speaker":"[aaron_straker]","startTime":3293.887,"endTime":3294.731,"body":"it first this next one"},{"speaker":"[bryan_boorstein]","startTime":3295.453,"endTime":3296.901,"body":"ah sure"},{"speaker":"[aaron_straker]","startTime":3296.906,"endTime":3297.187,"body":"all right"},{"speaker":"[bryan_boorstein]","startTime":3297.324,"endTime":3297.465,"body":"i'll"},{"speaker":"[aaron_straker]","startTime":3297.368,"endTime":3297.608,"body":"twenty"},{"speaker":"[bryan_boorstein]","startTime":3297.505,"endTime":3297.646,"body":"take"},{"speaker":"[aaron_straker]","startTime":3297.668,"endTime":3297.849,"body":"three"},{"speaker":"[bryan_boorstein]","startTime":3297.686,"endTime":3297.746,"body":"it"},{"speaker":"[aaron_straker]","startTime":3297.929,"endTime":3305.561,"body":"percent body fat and female how do"},{"speaker":"[aaron_straker]","startTime":3297.929,"endTime":3305.561,"body":"we decide to bulk or cut oh"},{"speaker":"[bryan_boorstein]","startTime":3305.77,"endTime":3313.998,"body":"yeah what's your goal i mean twenty"},{"speaker":"[bryan_boorstein]","startTime":3305.77,"endTime":3313.998,"body":"three per cent is actually somewhat lean for"},{"speaker":"[bryan_boorstein]","startTime":3314.038,"endTime":3314.799,"body":"a female i mean it's"},{"speaker":"[aaron_straker]","startTime":3314.725,"endTime":3314.945,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3314.859,"endTime":3318.178,"body":"not very lean but it's also definitely"},{"speaker":"[aaron_straker]","startTime":3318.074,"endTime":3318.495,"body":"it's leaner"},{"speaker":"[bryan_boorstein]","startTime":3318.279,"endTime":3318.459,"body":"not"},{"speaker":"[aaron_straker]","startTime":3318.515,"endTime":3318.636,"body":"than"},{"speaker":"[bryan_boorstein]","startTime":3318.62,"endTime":3318.821,"body":"not"},{"speaker":"[aaron_straker]","startTime":3318.756,"endTime":3319.097,"body":"average"},{"speaker":"[bryan_boorstein]","startTime":3318.921,"endTime":3319.162,"body":"lean"},{"speaker":"[aaron_straker]","startTime":3319.318,"endTime":3319.699,"body":"for sure"},{"speaker":"[bryan_boorstein]","startTime":3320.025,"endTime":3323.243,"body":"if we it's like a fourteen or"},{"speaker":"[bryan_boorstein]","startTime":3320.025,"endTime":3323.243,"body":"fifteen percent"},{"speaker":"[aaron_straker]","startTime":3323.215,"endTime":3323.758,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3323.283,"endTime":3324.626,"body":"for a guy so that's like"},{"speaker":"[aaron_straker]","startTime":3324.924,"endTime":3324.985,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":3325.027,"endTime":3329.062,"body":"where i mean i would say that"},{"speaker":"[bryan_boorstein]","startTime":3325.027,"endTime":3329.062,"body":"that's a little lower than where i hang"},{"speaker":"[bryan_boorstein]","startTime":3329.102,"endTime":3332.145,"body":"out in the off season like the"},{"speaker":"[bryan_boorstein]","startTime":3329.102,"endTime":3332.145,"body":"end of my off season is kind of"},{"speaker":"[bryan_boorstein]","startTime":3332.205,"endTime":3334.328,"body":"like the middle of the off season"},{"speaker":"[bryan_boorstein]","startTime":3332.205,"endTime":3334.328,"body":"maybe"},{"speaker":"[bryan_boorstein]","startTime":3337.341,"endTime":3340.965,"body":"it really it really just depends like"},{"speaker":"[bryan_boorstein]","startTime":3337.341,"endTime":3340.965,"body":"what you're comfortable with i think you could"},{"speaker":"[bryan_boorstein]","startTime":3341.045,"endTime":3347.392,"body":"go either direction here and so if"},{"speaker":"[bryan_boorstein]","startTime":3341.045,"endTime":3347.392,"body":"i didn't have anything coming up"},{"speaker":"[aaron_straker]","startTime":3347.425,"endTime":3347.668,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3347.492,"endTime":3352.2,"body":"like no competitions no events that i"},{"speaker":"[bryan_boorstein]","startTime":3347.492,"endTime":3352.2,"body":"needed to cut for or anything like that"},{"speaker":"[bryan_boorstein]","startTime":3352.921,"endTime":3355.926,"body":"i would just base it on some"},{"speaker":"[bryan_boorstein]","startTime":3352.921,"endTime":3355.926,"body":"feedback that your"},{"speaker":"[aaron_straker]","startTime":3355.879,"endTime":3356.002,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3355.966,"endTime":3359.116,"body":"body is giving you like what does"},{"speaker":"[bryan_boorstein]","startTime":3355.966,"endTime":3359.116,"body":"your you want to do like do you"},{"speaker":"[bryan_boorstein]","startTime":3359.157,"endTime":3361.227,"body":"find yourself hungry or do you find"},{"speaker":"[bryan_boorstein]","startTime":3359.157,"endTime":3361.227,"body":"yourself like"},{"speaker":"[aaron_straker]","startTime":3361.225,"endTime":3362.185,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3361.95,"endTime":3366.257,"body":"full a lot and then also what"},{"speaker":"[bryan_boorstein]","startTime":3361.95,"endTime":3366.257,"body":"time of year it is in the summer"},{"speaker":"[aaron_straker]","startTime":3366.235,"endTime":3366.925,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3366.718,"endTime":3370.284,"body":"like it helps to cut just because"},{"speaker":"[bryan_boorstein]","startTime":3366.718,"endTime":3370.284,"body":"it's hot out and eating a lot of"},{"speaker":"[bryan_boorstein]","startTime":3370.344,"endTime":3371.866,"body":"food makes you hotter so"},{"speaker":"[aaron_straker]","startTime":3371.995,"endTime":3372.835,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3372.047,"endTime":3375.934,"body":"like if you have no other it"},{"speaker":"[bryan_boorstein]","startTime":3372.047,"endTime":3375.934,"body":"means that taking you away from it like"},{"speaker":"[bryan_boorstein]","startTime":3376.234,"endTime":3379.22,"body":"i really like the idea of cutting"},{"speaker":"[bryan_boorstein]","startTime":3376.234,"endTime":3379.22,"body":"in the summer and balking in the winter"},{"speaker":"[bryan_boorstein]","startTime":3379.28,"endTime":3383.428,"body":"like put a coat on and stay"},{"speaker":"[bryan_boorstein]","startTime":3379.28,"endTime":3383.428,"body":"warm so that's my simple answer"},{"speaker":"[aaron_straker]","startTime":3383.457,"endTime":3386.226,"body":"yeah i would say the first thing"},{"speaker":"[aaron_straker]","startTime":3383.457,"endTime":3386.226,"body":"i'm going to say is where is this"},{"speaker":"[aaron_straker]","startTime":3386.286,"endTime":3390.037,"body":"twenty three percent body fat coming from"},{"speaker":"[aaron_straker]","startTime":3386.286,"endTime":3390.037,"body":"and how do you want to verify it"},{"speaker":"[aaron_straker]","startTime":3390.097,"endTime":3393.763,"body":"that i think any time a body"},{"speaker":"[aaron_straker]","startTime":3390.097,"endTime":3393.763,"body":"fat number comes around that's the biggest first"},{"speaker":"[aaron_straker]","startTime":3393.823,"endTime":3397.87,"body":"thing that has to be said because"},{"speaker":"[aaron_straker]","startTime":3393.823,"endTime":3397.87,"body":"you might think you're twenty three percent body"},{"speaker":"[aaron_straker]","startTime":3397.91,"endTime":3398.09,"body":"fat"},{"speaker":"[bryan_boorstein]","startTime":3398.14,"endTime":3398.423,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3398.21,"endTime":3403.718,"body":"you could be nineteen percent body fat"},{"speaker":"[aaron_straker]","startTime":3398.21,"endTime":3403.718,"body":"on greatly changed the context to this the"},{"speaker":"[aaron_straker]","startTime":3403.818,"endTime":3407.865,"body":"answer you could also be like a"},{"speaker":"[aaron_straker]","startTime":3403.818,"endTime":3407.865,"body":"twenty six percent body fat which would really"},{"speaker":"[aaron_straker]","startTime":3407.905,"endTime":3413.855,"body":"really help there generally when people are"},{"speaker":"[aaron_straker]","startTime":3407.905,"endTime":3413.855,"body":"asking this i'm going to say let's get"},{"speaker":"[aaron_straker]","startTime":3413.955,"endTime":3417.902,"body":"lean and see how you feel about"},{"speaker":"[aaron_straker]","startTime":3413.955,"endTime":3417.902,"body":"yourself then if you get lean and you're"},{"speaker":"[aaron_straker]","startTime":3417.942,"endTime":3421.508,"body":"like man i look like a swimmer"},{"speaker":"[aaron_straker]","startTime":3417.942,"endTime":3421.508,"body":"and i don't have any muscle well then"},{"speaker":"[aaron_straker]","startTime":3421.528,"endTime":3426.737,"body":"we're going to put some put some"},{"speaker":"[aaron_straker]","startTime":3421.528,"endTime":3426.737,"body":"muscle mass on the second"},{"speaker":"[bryan_boorstein]","startTime":3426.7,"endTime":3427.39,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3426.857,"endTime":3430.683,"body":"or last part i will say there"},{"speaker":"[aaron_straker]","startTime":3426.857,"endTime":3430.683,"body":"is how easy is it for you to"},{"speaker":"[aaron_straker]","startTime":3430.903,"endTime":3434.61,"body":"go through a calory deficit right because"},{"speaker":"[aaron_straker]","startTime":3430.903,"endTime":3434.61,"body":"the last thing if dieting is hard for"},{"speaker":"[aaron_straker]","startTime":3434.65,"endTime":3435.371,"body":"you and you get"},{"speaker":"[bryan_boorstein]","startTime":3435.52,"endTime":3436.18,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3436.192,"endTime":3438.456,"body":"the food focus is a problem minute"},{"speaker":"[aaron_straker]","startTime":3436.192,"endTime":3438.456,"body":"how it"},{"speaker":"[bryan_boorstein]","startTime":3438.61,"endTime":3438.894,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3438.656,"endTime":3440.459,"body":"impedes your social life if these things"},{"speaker":"[bryan_boorstein]","startTime":3440.271,"endTime":3440.312,"body":"m"},{"speaker":"[aaron_straker]","startTime":3440.54,"endTime":3442.583,"body":"become a problem and it's harder for"},{"speaker":"[bryan_boorstein]","startTime":3442.609,"endTime":3442.63,"body":"m"},{"speaker":"[aaron_straker]","startTime":3442.623,"endTime":3442.743,"body":"you"},{"speaker":"[bryan_boorstein]","startTime":3442.63,"endTime":3443.32,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3443.364,"endTime":3448.353,"body":"getting further away from that and then"},{"speaker":"[aaron_straker]","startTime":3443.364,"endTime":3448.353,"body":"meaning you're going to have a larger diet"},{"speaker":"[aaron_straker]","startTime":3448.713,"endTime":3453.738,"body":"in the future um i would probably"},{"speaker":"[aaron_straker]","startTime":3448.713,"endTime":3453.738,"body":"say get down to where you're going to"},{"speaker":"[aaron_straker]","startTime":3453.799,"endTime":3457.822,"body":"feel happy with your physique and then"},{"speaker":"[aaron_straker]","startTime":3453.799,"endTime":3457.822,"body":"re evaluate as opposed to going in the"},{"speaker":"[aaron_straker]","startTime":3458.063,"endTime":3459.664,"body":"opposite direction from it first"},{"speaker":"[bryan_boorstein]","startTime":3462.17,"endTime":3465.093,"body":"love that so we have thirteen minutes"},{"speaker":"[bryan_boorstein]","startTime":3462.17,"endTime":3465.093,"body":"left and"},{"speaker":"[aaron_straker]","startTime":3465.066,"endTime":3465.167,"body":"it"},{"speaker":"[bryan_boorstein]","startTime":3465.113,"endTime":3466.615,"body":"we have five or six more questions"},{"speaker":"[aaron_straker]","startTime":3466.465,"endTime":3466.786,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3466.796,"endTime":3468.278,"body":"so we got to kind of spend"},{"speaker":"[bryan_boorstein]","startTime":3466.796,"endTime":3468.278,"body":"like maybe two or"},{"speaker":"[aaron_straker]","startTime":3468.273,"endTime":3468.313,"body":"we"},{"speaker":"[bryan_boorstein]","startTime":3468.298,"endTime":3468.458,"body":"three"},{"speaker":"[aaron_straker]","startTime":3468.414,"endTime":3468.494,"body":"got"},{"speaker":"[bryan_boorstein]","startTime":3468.498,"endTime":3468.698,"body":"minutes"},{"speaker":"[aaron_straker]","startTime":3468.534,"endTime":3468.755,"body":"to pick"},{"speaker":"[bryan_boorstein]","startTime":3468.738,"endTime":3468.778,"body":"of"},{"speaker":"[aaron_straker]","startTime":3468.795,"endTime":3468.876,"body":"we"},{"speaker":"[bryan_boorstein]","startTime":3468.798,"endTime":3469.079,"body":"question"},{"speaker":"[aaron_straker]","startTime":3468.936,"endTime":3469.217,"body":"got to pick"},{"speaker":"[bryan_boorstein]","startTime":3469.139,"endTime":3469.279,"body":"here"},{"speaker":"[aaron_straker]","startTime":3469.258,"endTime":3469.8,"body":"the best ones"},{"speaker":"[bryan_boorstein]","startTime":3473.061,"endTime":3475.145,"body":"all right so this guy i'm goin"},{"speaker":"[bryan_boorstein]","startTime":3473.061,"endTime":3475.145,"body":"is going to do this one real quick"},{"speaker":"[bryan_boorstein]","startTime":3475.185,"endTime":3478.711,"body":"this guy de me twice he's a"},{"speaker":"[bryan_boorstein]","startTime":3475.185,"endTime":3478.711,"body":"he's a regular listener to the podcast but"},{"speaker":"[bryan_boorstein]","startTime":3479.111,"endTime":3481.535,"body":"he was saying suggestion for best exercise"},{"speaker":"[aaron_straker]","startTime":3481.255,"endTime":3481.559,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3481.595,"endTime":3482.236,"body":"for the gluts"},{"speaker":"[aaron_straker]","startTime":3482.365,"endTime":3483.563,"body":"oh oh"},{"speaker":"[bryan_boorstein]","startTime":3483.358,"endTime":3484.801,"body":"he has leg the seventy"},{"speaker":"[aaron_straker]","startTime":3484.735,"endTime":3485.665,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3484.841,"endTime":3489.188,"body":"five point seven five inches shorter than"},{"speaker":"[bryan_boorstein]","startTime":3484.841,"endTime":3489.188,"body":"his other leg so he struggles with some"},{"speaker":"[bryan_boorstein]","startTime":3489.228,"endTime":3491.893,"body":"of the basic movements and then he"},{"speaker":"[bryan_boorstein]","startTime":3489.228,"endTime":3491.893,"body":"sent me a follow"},{"speaker":"[aaron_straker]","startTime":3491.935,"endTime":3492.625,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3492.013,"endTime":3492.974,"body":"up and said that he"},{"speaker":"[aaron_straker]","startTime":3493.065,"endTime":3493.185,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":3493.235,"endTime":3497.642,"body":"did hacks leg press and r d"},{"speaker":"[bryan_boorstein]","startTime":3493.235,"endTime":3497.642,"body":"l's tonight feels like he got quads from"},{"speaker":"[bryan_boorstein]","startTime":3497.682,"endTime":3501.268,"body":"the hacks glues from the leg press"},{"speaker":"[bryan_boorstein]","startTime":3497.682,"endTime":3501.268,"body":"and a bit of ham strings and gluts"},{"speaker":"[bryan_boorstein]","startTime":3501.308,"endTime":3503.852,"body":"from the r d ls and he's"},{"speaker":"[bryan_boorstein]","startTime":3501.308,"endTime":3503.852,"body":"like is that good and i'm like yeah"},{"speaker":"[bryan_boorstein]","startTime":3503.913,"endTime":3508.58,"body":"that's perfect so i think that this"},{"speaker":"[bryan_boorstein]","startTime":3503.913,"endTime":3508.58,"body":"question is really simple because yeah hacks quads"},{"speaker":"[bryan_boorstein]","startTime":3508.921,"endTime":3510.163,"body":"leg press can certainly"},{"speaker":"[aaron_straker]","startTime":3510.126,"endTime":3510.268,"body":"that"},{"speaker":"[bryan_boorstein]","startTime":3510.243,"endTime":3512.847,"body":"be gluts if you want more gluts"},{"speaker":"[bryan_boorstein]","startTime":3510.243,"endTime":3512.847,"body":"out of it raise your feet up a"},{"speaker":"[bryan_boorstein]","startTime":3512.908,"endTime":3514.55,"body":"little bit because i think he even"},{"speaker":"[bryan_boorstein]","startTime":3512.908,"endTime":3514.55,"body":"noted that he went"},{"speaker":"[aaron_straker]","startTime":3514.465,"endTime":3514.689,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3514.671,"endTime":3517.315,"body":"low with his feet so try raising"},{"speaker":"[bryan_boorstein]","startTime":3514.671,"endTime":3517.315,"body":"your feet up a little you might even"},{"speaker":"[bryan_boorstein]","startTime":3517.375,"endTime":3517.816,"body":"get more"},{"speaker":"[aaron_straker]","startTime":3517.709,"endTime":3517.79,"body":"no"},{"speaker":"[bryan_boorstein]","startTime":3517.876,"endTime":3521.362,"body":"glue out of that leg press and"},{"speaker":"[bryan_boorstein]","startTime":3517.876,"endTime":3521.362,"body":"then the red it should be an"},{"speaker":"[aaron_straker]","startTime":3521.425,"endTime":3522.235,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3521.462,"endTime":3524.407,"body":"equal distribution of glue and hamstring um"},{"speaker":"[aaron_straker]","startTime":3524.546,"endTime":3525.193,"body":"it's interesting"},{"speaker":"[bryan_boorstein]","startTime":3525.609,"endTime":3530.196,"body":"my suggestion initially before you wrote me"},{"speaker":"[bryan_boorstein]","startTime":3525.609,"endTime":3530.196,"body":"the follow up was to say why don't"},{"speaker":"[aaron_straker]","startTime":3530.155,"endTime":3530.397,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3530.236,"endTime":3534.363,"body":"you prioritize more single leg work so"},{"speaker":"[bryan_boorstein]","startTime":3530.236,"endTime":3534.363,"body":"if you have an leg that's that's shorter"},{"speaker":"[bryan_boorstein]","startTime":3534.403,"endTime":3537.589,"body":"than the other leg then it clearly"},{"speaker":"[bryan_boorstein]","startTime":3534.403,"endTime":3537.589,"body":"has to be awkward for you to squat"},{"speaker":"[bryan_boorstein]","startTime":3537.649,"endTime":3539.532,"body":"and do already els on both legs"},{"speaker":"[bryan_boorstein]","startTime":3537.649,"endTime":3539.532,"body":"so you"},{"speaker":"[aaron_straker]","startTime":3539.455,"endTime":3539.699,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3539.612,"endTime":3541.014,"body":"could potentially do single"},{"speaker":"[aaron_straker]","startTime":3540.925,"endTime":3541.187,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3541.075,"endTime":3541.836,"body":"leg work or"},{"speaker":"[aaron_straker]","startTime":3541.793,"endTime":3541.915,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3542.277,"endTime":3546.826,"body":"you could wear a lift and uh"},{"speaker":"[bryan_boorstein]","startTime":3542.277,"endTime":3546.826,"body":"and put your feet at equal height so"},{"speaker":"[bryan_boorstein]","startTime":3548.58,"endTime":3549.668,"body":"those would be my quick answers to"},{"speaker":"[aaron_straker]","startTime":3549.717,"endTime":3549.877,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3549.729,"endTime":3549.85,"body":"that"},{"speaker":"[aaron_straker]","startTime":3550.078,"endTime":3554.685,"body":"but that one the thought that i"},{"speaker":"[aaron_straker]","startTime":3550.078,"endTime":3554.685,"body":"had was like a forty five degree hip"},{"speaker":"[aaron_straker]","startTime":3554.746,"endTime":3556.028,"body":"extension then you can put a lift"},{"speaker":"[bryan_boorstein]","startTime":3556.03,"endTime":3556.69,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3556.128,"endTime":3560.014,"body":"in on the shorter one because you"},{"speaker":"[aaron_straker]","startTime":3556.128,"endTime":3560.014,"body":"have like less balance"},{"speaker":"[bryan_boorstein]","startTime":3559.753,"endTime":3559.773,"body":"m"},{"speaker":"[aaron_straker]","startTime":3560.195,"endTime":3563.06,"body":"really an option there or a limiting"},{"speaker":"[aaron_straker]","startTime":3560.195,"endTime":3563.06,"body":"factor that would"},{"speaker":"[bryan_boorstein]","startTime":3563.0,"endTime":3563.16,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3563.08,"endTime":3563.16,"body":"be"},{"speaker":"[bryan_boorstein]","startTime":3564.021,"endTime":3564.342,"body":"no that's"},{"speaker":"[aaron_straker]","startTime":3564.222,"endTime":3564.523,"body":"simpler"},{"speaker":"[bryan_boorstein]","startTime":3564.402,"endTime":3569.971,"body":"a good idea yea so so you"},{"speaker":"[bryan_boorstein]","startTime":3564.402,"endTime":3569.971,"body":"this person listed three lengthened overload movements hack"},{"speaker":"[bryan_boorstein]","startTime":3570.111,"endTime":3574.439,"body":"leg press and already also a forty"},{"speaker":"[bryan_boorstein]","startTime":3570.111,"endTime":3574.439,"body":"five degree hipiccension is a great addition to"},{"speaker":"[bryan_boorstein]","startTime":3574.479,"endTime":3578.995,"body":"that all right cool aaron you don't"},{"speaker":"[aaron_straker]","startTime":3578.905,"endTime":3579.145,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3579.056,"endTime":3583.464,"body":"really do a whole lot of programming"},{"speaker":"[bryan_boorstein]","startTime":3579.056,"endTime":3583.464,"body":"but what is the highest we or a"},{"speaker":"[bryan_boorstein]","startTime":3583.564,"endTime":3585.388,"body":"client has went with volume for a"},{"speaker":"[bryan_boorstein]","startTime":3583.564,"endTime":3585.388,"body":"given"},{"speaker":"[aaron_straker]","startTime":3585.456,"endTime":3585.476,"body":"i"},{"speaker":"[bryan_boorstein]","startTime":3585.468,"endTime":3585.668,"body":"body"},{"speaker":"[aaron_straker]","startTime":3585.576,"endTime":3585.696,"body":"have"},{"speaker":"[bryan_boorstein]","startTime":3585.748,"endTime":3585.929,"body":"part"},{"speaker":"[aaron_straker]","startTime":3585.756,"endTime":3590.364,"body":"a really really hard time answering this"},{"speaker":"[aaron_straker]","startTime":3585.756,"endTime":3590.364,"body":"one because it's how you equate the volume"},{"speaker":"[aaron_straker]","startTime":3590.624,"endTime":3592.708,"body":"you know and like the more i"},{"speaker":"[bryan_boorstein]","startTime":3592.79,"endTime":3592.952,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3593.148,"endTime":3597.977,"body":"learn the deeper i go the less"},{"speaker":"[aaron_straker]","startTime":3593.148,"endTime":3597.977,"body":"i feel confident saying anything"},{"speaker":"[bryan_boorstein]","startTime":3597.602,"endTime":3598.11,"body":"it matters"},{"speaker":"[aaron_straker]","startTime":3599.4,"endTime":3600.943,"body":"um because"},{"speaker":"[bryan_boorstein]","startTime":3601.41,"endTime":3602.852,"body":"yeah because like it could be like"},{"speaker":"[aaron_straker]","startTime":3602.905,"endTime":3603.086,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3602.912,"endTime":3607.137,"body":"it's thirty sets at four r r"},{"speaker":"[bryan_boorstein]","startTime":3602.912,"endTime":3607.137,"body":"r or twelve sets at zero r they're"},{"speaker":"[bryan_boorstein]","startTime":3607.157,"endTime":3607.597,"body":"kind of like the"},{"speaker":"[aaron_straker]","startTime":3607.536,"endTime":3607.7,"body":"yep"},{"speaker":"[bryan_boorstein]","startTime":3607.657,"endTime":3608.418,"body":"same thing so"},{"speaker":"[aaron_straker]","startTime":3609.525,"endTime":3610.387,"body":"man i"},{"speaker":"[bryan_boorstein]","startTime":3610.768,"endTime":3610.951,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3611.629,"endTime":3615.736,"body":"you what i would say is start"},{"speaker":"[aaron_straker]","startTime":3611.629,"endTime":3615.736,"body":"on the low end and you have to"},{"speaker":"[aaron_straker]","startTime":3615.876,"endTime":3619.963,"body":"monitor you want to see what those"},{"speaker":"[aaron_straker]","startTime":3615.876,"endTime":3619.963,"body":"sets look like you want to see what"},{"speaker":"[aaron_straker]","startTime":3620.023,"endTime":3622.787,"body":"a two r r looks like you"},{"speaker":"[aaron_straker]","startTime":3620.023,"endTime":3622.787,"body":"want to see what a one r r"},{"speaker":"[aaron_straker]","startTime":3623.468,"endTime":3628.786,"body":"or a zero r r looks like"},{"speaker":"[aaron_straker]","startTime":3623.468,"endTime":3628.786,"body":"because i would bet those one r rs"},{"speaker":"[aaron_straker]","startTime":3629.006,"endTime":3633.57,"body":"or failures are really like a three"},{"speaker":"[aaron_straker]","startTime":3629.006,"endTime":3633.57,"body":"to four realistically if you are doing higher"},{"speaker":"[aaron_straker]","startTime":3633.63,"endTime":3633.951,"body":"volume"},{"speaker":"[bryan_boorstein]","startTime":3633.64,"endTime":3633.66,"body":"m"},{"speaker":"[aaron_straker]","startTime":3634.271,"endTime":3636.233,"body":"because if not you're going to fall"},{"speaker":"[aaron_straker]","startTime":3634.271,"endTime":3636.233,"body":"the funk"},{"speaker":"[bryan_boorstein]","startTime":3636.222,"endTime":3636.363,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3636.293,"endTime":3636.553,"body":"apart"},{"speaker":"[bryan_boorstein]","startTime":3636.524,"endTime":3637.51,"body":"yeah yeah"},{"speaker":"[aaron_straker]","startTime":3636.794,"endTime":3638.108,"body":"you just can't can't"},{"speaker":"[bryan_boorstein]","startTime":3638.83,"endTime":3640.581,"body":"ah you can't do"},{"speaker":"[aaron_straker]","startTime":3640.536,"endTime":3640.68,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3640.661,"endTime":3646.511,"body":"thirty sets to failure um yeah so"},{"speaker":"[bryan_boorstein]","startTime":3640.661,"endTime":3646.511,"body":"for me the highest i've ever gone i've"},{"speaker":"[bryan_boorstein]","startTime":3646.651,"endTime":3648.915,"body":"done back over twenty sets a week"},{"speaker":"[aaron_straker]","startTime":3649.045,"endTime":3649.765,"body":"yes"},{"speaker":"[bryan_boorstein]","startTime":3649.155,"endTime":3656.315,"body":"before and as far as clients and"},{"speaker":"[bryan_boorstein]","startTime":3649.155,"endTime":3656.315,"body":"i think i've had female clients over thirty"},{"speaker":"[bryan_boorstein]","startTime":3656.435,"endTime":3660.262,"body":"sets for for a few muscle groups"},{"speaker":"[bryan_boorstein]","startTime":3656.435,"endTime":3660.262,"body":"here and there but again like you know"},{"speaker":"[bryan_boorstein]","startTime":3660.282,"endTime":3667.554,"body":"they're not going to failure and so"},{"speaker":"[bryan_boorstein]","startTime":3660.282,"endTime":3667.554,"body":"yeah i think the twenty to thirty not"},{"speaker":"[bryan_boorstein]","startTime":3667.654,"endTime":3672.322,"body":"to failure would be as high as"},{"speaker":"[bryan_boorstein]","startTime":3667.654,"endTime":3672.322,"body":"i've seen and then with sets to failure"},{"speaker":"[bryan_boorstein]","startTime":3672.382,"endTime":3674.545,"body":"i mean twelve to fifteen maybe"},{"speaker":"[aaron_straker]","startTime":3674.445,"endTime":3675.295,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3676.649,"endTime":3679.935,"body":"okay next question is when should you"},{"speaker":"[bryan_boorstein]","startTime":3676.649,"endTime":3679.935,"body":"either increase weight"},{"speaker":"[aaron_straker]","startTime":3679.795,"endTime":3680.184,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3680.075,"endTime":3680.956,"body":"or increase reps"},{"speaker":"[aaron_straker]","startTime":3680.895,"endTime":3681.276,"body":"yeah so"},{"speaker":"[bryan_boorstein]","startTime":3681.317,"endTime":3681.618,"body":"any quick"},{"speaker":"[aaron_straker]","startTime":3681.556,"endTime":3681.676,"body":"the"},{"speaker":"[bryan_boorstein]","startTime":3681.678,"endTime":3681.998,"body":"thoughts"},{"speaker":"[aaron_straker]","startTime":3681.796,"endTime":3687.266,"body":"first thing is like can you increase"},{"speaker":"[aaron_straker]","startTime":3681.796,"endTime":3687.266,"body":"weight and stay within a target rep range"},{"speaker":"[aaron_straker]","startTime":3687.386,"endTime":3692.094,"body":"right let's say you're doing like sets"},{"speaker":"[aaron_straker]","startTime":3687.386,"endTime":3692.094,"body":"of eight with a fifty pound dumb bell"},{"speaker":"[aaron_straker]","startTime":3692.334,"endTime":3695.86,"body":"if sixty pound dumb bell is the"},{"speaker":"[aaron_straker]","startTime":3692.334,"endTime":3695.86,"body":"next dumb bell and your webs go down"},{"speaker":"[aaron_straker]","startTime":3695.94,"endTime":3698.104,"body":"to like four it's probably not in"},{"speaker":"[aaron_straker]","startTime":3695.94,"endTime":3698.104,"body":"the"},{"speaker":"[bryan_boorstein]","startTime":3698.14,"endTime":3698.28,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3698.144,"endTime":3704.013,"body":"best you know decision to increase the"},{"speaker":"[aaron_straker]","startTime":3698.144,"endTime":3704.013,"body":"weight you want to increase reps one thing"},{"speaker":"[aaron_straker]","startTime":3704.094,"endTime":3708.321,"body":"i really really like doing is microloading"},{"speaker":"[aaron_straker]","startTime":3704.094,"endTime":3708.321,"body":"if you are trying to stay within a"},{"speaker":"[aaron_straker]","startTime":3708.421,"endTime":3712.247,"body":"target rep range that's adding like maybe"},{"speaker":"[aaron_straker]","startTime":3708.421,"endTime":3712.247,"body":"a two and a half pound plate maybe"},{"speaker":"[aaron_straker]","startTime":3712.307,"endTime":3717.696,"body":"a one pound plate half pound things"},{"speaker":"[aaron_straker]","startTime":3712.307,"endTime":3717.696,"body":"like that but i'm generally going to recommend"},{"speaker":"[aaron_straker]","startTime":3718.538,"endTime":3723.185,"body":"and what i like to personally follow"},{"speaker":"[aaron_straker]","startTime":3718.538,"endTime":3723.185,"body":"is increasing reps within a rep range when"},{"speaker":"[aaron_straker]","startTime":3723.246,"endTime":3727.012,"body":"i reach the top end of the"},{"speaker":"[aaron_straker]","startTime":3723.246,"endTime":3727.012,"body":"rep range increase weight which drops me back"},{"speaker":"[aaron_straker]","startTime":3727.092,"endTime":3729.428,"body":"down to the bottom of the repraine"},{"speaker":"[aaron_straker]","startTime":3727.092,"endTime":3729.428,"body":"and repeat"},{"speaker":"[bryan_boorstein]","startTime":3733.086,"endTime":3739.947,"body":"yeah i am i agree that that's"},{"speaker":"[bryan_boorstein]","startTime":3733.086,"endTime":3739.947,"body":"definitely the simplest way for anyone general population"},{"speaker":"[bryan_boorstein]","startTime":3740.207,"endTime":3743.312,"body":"to implement like just a standard double"},{"speaker":"[bryan_boorstein]","startTime":3740.207,"endTime":3743.312,"body":"progression hit the top of the red range"},{"speaker":"[bryan_boorstein]","startTime":3743.453,"endTime":3748.612,"body":"increase the way drop the rebs work"},{"speaker":"[bryan_boorstein]","startTime":3743.453,"endTime":3748.612,"body":"back up type thing meet solly i love"},{"speaker":"[bryan_boorstein]","startTime":3749.46,"endTime":3753.266,"body":"the lower end of my rep ranges"},{"speaker":"[bryan_boorstein]","startTime":3749.46,"endTime":3753.266,"body":"almost any time i program a rep range"},{"speaker":"[bryan_boorstein]","startTime":3753.326,"endTime":3756.251,"body":"for myself i'm just going to hang"},{"speaker":"[bryan_boorstein]","startTime":3753.326,"endTime":3756.251,"body":"out in the bottom of that rep range"},{"speaker":"[bryan_boorstein]","startTime":3756.852,"endTime":3761.079,"body":"so for me i may as well"},{"speaker":"[bryan_boorstein]","startTime":3756.852,"endTime":3761.079,"body":"i mean it's like it's like a micro"},{"speaker":"[bryan_boorstein]","startTime":3761.139,"endTime":3764.665,"body":"co of what you're saying because instead"},{"speaker":"[bryan_boorstein]","startTime":3761.139,"endTime":3764.665,"body":"of making my rep range six to ten"},{"speaker":"[bryan_boorstein]","startTime":3764.745,"endTime":3766.608,"body":"i could just make my rep range"},{"speaker":"[bryan_boorstein]","startTime":3764.745,"endTime":3766.608,"body":"like five to eight"},{"speaker":"[aaron_straker]","startTime":3766.465,"endTime":3766.706,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3767.309,"endTime":3770.395,"body":"and then i would be it would"},{"speaker":"[bryan_boorstein]","startTime":3767.309,"endTime":3770.395,"body":"be like the same exact thing it would"},{"speaker":"[bryan_boorstein]","startTime":3770.415,"endTime":3772.678,"body":"just be that i'm trying to hit"},{"speaker":"[bryan_boorstein]","startTime":3770.415,"endTime":3772.678,"body":"the top of the rep range instead of"},{"speaker":"[bryan_boorstein]","startTime":3772.718,"endTime":3774.322,"body":"the middle of the rep ring um"},{"speaker":"[aaron_straker]","startTime":3774.655,"endTime":3774.675,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":3774.703,"endTime":3779.323,"body":"but i very rarely try to hit"},{"speaker":"[bryan_boorstein]","startTime":3774.703,"endTime":3779.323,"body":"the top of my rep ranges before i"},{"speaker":"[bryan_boorstein]","startTime":3779.484,"endTime":3783.811,"body":"increase weight um so i'll hit the"},{"speaker":"[bryan_boorstein]","startTime":3779.484,"endTime":3783.811,"body":"middle of the rep range and once i"},{"speaker":"[bryan_boorstein]","startTime":3783.891,"endTime":3785.654,"body":"hit the middle of it then i'll"},{"speaker":"[bryan_boorstein]","startTime":3783.891,"endTime":3785.654,"body":"increase"},{"speaker":"[aaron_straker]","startTime":3785.485,"endTime":3786.505,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3785.714,"endTime":3791.424,"body":"weight as long as my final set"},{"speaker":"[bryan_boorstein]","startTime":3785.714,"endTime":3791.424,"body":"doesn't take below the rep range so in"},{"speaker":"[bryan_boorstein]","startTime":3791.464,"endTime":3794.609,"body":"the example of like the six to"},{"speaker":"[bryan_boorstein]","startTime":3791.464,"endTime":3794.609,"body":"ten rep range once i can hit eight"},{"speaker":"[bryan_boorstein]","startTime":3795.39,"endTime":3800.138,"body":"on on something i'll usually increase as"},{"speaker":"[bryan_boorstein]","startTime":3795.39,"endTime":3800.138,"body":"long as my second set that doesn't take"},{"speaker":"[bryan_boorstein]","startTime":3800.178,"endTime":3802.923,"body":"me below six um so that's kind"},{"speaker":"[bryan_boorstein]","startTime":3800.178,"endTime":3802.923,"body":"of how i look"},{"speaker":"[aaron_straker]","startTime":3802.945,"endTime":3803.206,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3802.983,"endTime":3804.465,"body":"at it but mostly"},{"speaker":"[aaron_straker]","startTime":3804.445,"endTime":3804.646,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3804.726,"endTime":3808.612,"body":"i like the idea of just trying"},{"speaker":"[bryan_boorstein]","startTime":3804.726,"endTime":3808.612,"body":"to match that's my my favorite favorite approach"},{"speaker":"[bryan_boorstein]","startTime":3808.652,"endTime":3812.338,"body":"is not even to worry about increasing"},{"speaker":"[bryan_boorstein]","startTime":3808.652,"endTime":3812.338,"body":"reps and just try to match reps with"},{"speaker":"[bryan_boorstein]","startTime":3812.399,"endTime":3817.467,"body":"micro loading and micro loading is specific"},{"speaker":"[bryan_boorstein]","startTime":3812.399,"endTime":3817.467,"body":"to the movement so when i'm doing my"},{"speaker":"[bryan_boorstein]","startTime":3817.527,"endTime":3821.594,"body":"hack press and i'm doing five hundred"},{"speaker":"[bryan_boorstein]","startTime":3817.527,"endTime":3821.594,"body":"and fifty pounds i can add five pounds"},{"speaker":"[bryan_boorstein]","startTime":3821.734,"endTime":3828.321,"body":"and that's less than one percent of"},{"speaker":"[bryan_boorstein]","startTime":3821.734,"endTime":3828.321,"body":"an increase but if i'm doing a ah"},{"speaker":"[bryan_boorstein]","startTime":3829.503,"endTime":3833.289,"body":"that's a good example a leg extent"},{"speaker":"[bryan_boorstein]","startTime":3829.503,"endTime":3833.289,"body":"leg curl with a hundred and ten pounds"},{"speaker":"[bryan_boorstein]","startTime":3833.85,"endTime":3836.956,"body":"then you know i might add one"},{"speaker":"[bryan_boorstein]","startTime":3833.85,"endTime":3836.956,"body":"pound or one and a half pounds to"},{"speaker":"[bryan_boorstein]","startTime":3836.996,"endTime":3840.403,"body":"keep with that same like one percent"},{"speaker":"[bryan_boorstein]","startTime":3836.996,"endTime":3840.403,"body":"increase and i find that i can usually"},{"speaker":"[aaron_straker]","startTime":3840.385,"endTime":3840.645,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3840.443,"endTime":3841.586,"body":"match ups while doing that"},{"speaker":"[aaron_straker]","startTime":3842.09,"endTime":3842.392,"body":"like that"},{"speaker":"[bryan_boorstein]","startTime":3846.454,"endTime":3848.158,"body":"what do you do for stubborn muscle"},{"speaker":"[aaron_straker]","startTime":3847.915,"endTime":3848.575,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3848.218,"endTime":3849.281,"body":"groups could be small"},{"speaker":"[aaron_straker]","startTime":3849.459,"endTime":3849.582,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":3849.581,"endTime":3851.306,"body":"or bigger groups huge"},{"speaker":"[aaron_straker]","startTime":3851.365,"endTime":3851.465,"body":"so"},{"speaker":"[bryan_boorstein]","startTime":3851.366,"endTime":3852.148,"body":"fan of the podcast"},{"speaker":"[aaron_straker]","startTime":3851.725,"endTime":3854.971,"body":"first of all thank you for enjoying"},{"speaker":"[aaron_straker]","startTime":3851.725,"endTime":3854.971,"body":"the podcast i'm sure brian feels"},{"speaker":"[bryan_boorstein]","startTime":3854.763,"endTime":3854.965,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3855.011,"endTime":3856.033,"body":"the same the"},{"speaker":"[bryan_boorstein]","startTime":3856.36,"endTime":3857.26,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3856.373,"endTime":3857.655,"body":"first thing that comes to mind"},{"speaker":"[bryan_boorstein]","startTime":3857.63,"endTime":3857.773,"body":"yep"},{"speaker":"[aaron_straker]","startTime":3857.775,"endTime":3863.064,"body":"is is the muscle group stubborn or"},{"speaker":"[aaron_straker]","startTime":3857.775,"endTime":3863.064,"body":"you just not quite adept yet at per"},{"speaker":"[aaron_straker]","startTime":3863.265,"endTime":3866.851,"body":"forming the movements for that muscle group"},{"speaker":"[aaron_straker]","startTime":3863.265,"endTime":3866.851,"body":"like we're all going to have some that"},{"speaker":"[aaron_straker]","startTime":3866.931,"endTime":3872.24,"body":"we have like better propensities to perform"},{"speaker":"[aaron_straker]","startTime":3866.931,"endTime":3872.24,"body":"well like mine from a very young age"},{"speaker":"[aaron_straker]","startTime":3872.3,"endTime":3876.366,"body":"was like chest it's just like oh"},{"speaker":"[aaron_straker]","startTime":3872.3,"endTime":3876.366,"body":"wow i can just contract this well"},{"speaker":"[bryan_boorstein]","startTime":3876.46,"endTime":3876.746,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3876.467,"endTime":3880.353,"body":"sort of thing but one that took"},{"speaker":"[aaron_straker]","startTime":3876.467,"endTime":3880.353,"body":"me literally like over a decade to get"},{"speaker":"[aaron_straker]","startTime":3880.413,"endTime":3882.617,"body":"good at is quads and i"},{"speaker":"[bryan_boorstein]","startTime":3882.82,"endTime":3883.104,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3882.998,"endTime":3885.261,"body":"got my ass kicked on it for"},{"speaker":"[aaron_straker]","startTime":3882.998,"endTime":3885.261,"body":"a very very long time"},{"speaker":"[bryan_boorstein]","startTime":3885.85,"endTime":3885.99,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3885.902,"endTime":3888.97,"body":"so the firs thing is like learn"},{"speaker":"[aaron_straker]","startTime":3885.902,"endTime":3888.97,"body":"how"},{"speaker":"[bryan_boorstein]","startTime":3888.919,"endTime":3888.94,"body":"h"},{"speaker":"[aaron_straker]","startTime":3889.131,"endTime":3889.211,"body":"to"},{"speaker":"[bryan_boorstein]","startTime":3889.18,"endTime":3889.462,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3889.351,"endTime":3890.615,"body":"perform the movement"},{"speaker":"[bryan_boorstein]","startTime":3890.29,"endTime":3891.85,"body":"my"},{"speaker":"[aaron_straker]","startTime":3890.876,"endTime":3897.026,"body":"like correctly how you should be and"},{"speaker":"[aaron_straker]","startTime":3890.876,"endTime":3897.026,"body":"in the muscle group that you want"},{"speaker":"[bryan_boorstein]","startTime":3897.49,"endTime":3897.735,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3897.648,"endTime":3899.133,"body":"um that's the first thing learn how"},{"speaker":"[aaron_straker]","startTime":3897.648,"endTime":3899.133,"body":"to"},{"speaker":"[bryan_boorstein]","startTime":3899.41,"endTime":3899.43,"body":"m"},{"speaker":"[aaron_straker]","startTime":3899.695,"endTime":3904.803,"body":"better contracted select movements that are going"},{"speaker":"[aaron_straker]","startTime":3899.695,"endTime":3904.803,"body":"to require you to contract the muscle better"},{"speaker":"[bryan_boorstein]","startTime":3904.592,"endTime":3904.693,"body":"to"},{"speaker":"[aaron_straker]","startTime":3904.903,"endTime":3905.444,"body":"for example"},{"speaker":"[bryan_boorstein]","startTime":3905.77,"endTime":3905.952,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3905.965,"endTime":3910.432,"body":"if the muscle that is stubborn for"},{"speaker":"[aaron_straker]","startTime":3905.965,"endTime":3910.432,"body":"you is chest like a bar bell bench"},{"speaker":"[aaron_straker]","startTime":3910.533,"endTime":3913.718,"body":"press is probable not going to be"},{"speaker":"[aaron_straker]","startTime":3910.533,"endTime":3913.718,"body":"the greatest for"},{"speaker":"[bryan_boorstein]","startTime":3913.63,"endTime":3914.38,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3913.778,"endTime":3919.107,"body":"helping you learn how to really contract"},{"speaker":"[aaron_straker]","startTime":3913.778,"endTime":3919.107,"body":"that because you're gone so many compensatory kind"},{"speaker":"[aaron_straker]","startTime":3919.147,"endTime":3922.814,"body":"of muscles that you can use to"},{"speaker":"[aaron_straker]","startTime":3919.147,"endTime":3922.814,"body":"still move that bar bell sort of thing"},{"speaker":"[aaron_straker]","startTime":3923.745,"endTime":3928.693,"body":"that's the first um and then i"},{"speaker":"[aaron_straker]","startTime":3923.745,"endTime":3928.693,"body":"would say taking more sets closer to failure"},{"speaker":"[aaron_straker]","startTime":3929.214,"endTime":3933.601,"body":"and then if you're still able to"},{"speaker":"[aaron_straker]","startTime":3929.214,"endTime":3933.601,"body":"recover from that start adding in a little"},{"speaker":"[aaron_straker]","startTime":3933.641,"endTime":3939.889,"body":"bit of volume but make that you"},{"speaker":"[aaron_straker]","startTime":3933.641,"endTime":3939.889,"body":"are training the muscle group or groups that"},{"speaker":"[aaron_straker]","startTime":3939.929,"endTime":3944.074,"body":"are stubborn from their different divisions angles"},{"speaker":"[aaron_straker]","startTime":3939.929,"endTime":3944.074,"body":"that sort of thing"},{"speaker":"[bryan_boorstein]","startTime":3945.543,"endTime":3950.185,"body":"hm yeah yeah i agree with all"},{"speaker":"[bryan_boorstein]","startTime":3945.543,"endTime":3950.185,"body":"of that and i like the order that"},{"speaker":"[bryan_boorstein]","startTime":3950.225,"endTime":3954.592,"body":"you did to our volume is like"},{"speaker":"[bryan_boorstein]","startTime":3950.225,"endTime":3954.592,"body":"the last piece that you manipulate there so"},{"speaker":"[bryan_boorstein]","startTime":3954.692,"endTime":3961.804,"body":"i think exercise execution and selection are"},{"speaker":"[bryan_boorstein]","startTime":3954.692,"endTime":3961.804,"body":"going to be extreme important here because especially"},{"speaker":"[bryan_boorstein]","startTime":3962.145,"endTime":3963.267,"body":"if you're going to be"},{"speaker":"[aaron_straker]","startTime":3963.415,"endTime":3964.225,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3963.427,"endTime":3964.469,"body":"prioritizing a also"},{"speaker":"[aaron_straker]","startTime":3964.525,"endTime":3964.975,"body":"uh"},{"speaker":"[bryan_boorstein]","startTime":3964.549,"endTime":3965.611,"body":"group that may eventually"},{"speaker":"[aaron_straker]","startTime":3965.995,"endTime":3966.22,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3966.532,"endTime":3968.075,"body":"lead to increased intensity"},{"speaker":"[aaron_straker]","startTime":3968.395,"endTime":3968.701,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3968.455,"endTime":3969.537,"body":"and down the road"},{"speaker":"[aaron_straker]","startTime":3969.445,"endTime":3969.667,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3969.657,"endTime":3970.298,"body":"increase volume"},{"speaker":"[aaron_straker]","startTime":3970.885,"endTime":3971.107,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3971.823,"endTime":3977.2,"body":"you want to be selecting exercises that"},{"speaker":"[bryan_boorstein]","startTime":3971.823,"endTime":3977.2,"body":"aren't going to cause you burdensome issues"},{"speaker":"[aaron_straker]","startTime":3978.865,"endTime":3979.213,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3979.564,"endTime":3981.908,"body":"as you're doing it so like a"},{"speaker":"[bryan_boorstein]","startTime":3979.564,"endTime":3981.908,"body":"common thing is you know people are like"},{"speaker":"[bryan_boorstein]","startTime":3981.988,"endTime":3984.212,"body":"oh i want to i want to"},{"speaker":"[bryan_boorstein]","startTime":3981.988,"endTime":3984.212,"body":"do it a biceps need to build my"},{"speaker":"[bryan_boorstein]","startTime":3984.272,"endTime":3988.699,"body":"biceps but then they're doing barbell curls"},{"speaker":"[bryan_boorstein]","startTime":3984.272,"endTime":3988.699,"body":"and dumbbell curls and suddenly they get elbow"},{"speaker":"[bryan_boorstein]","startTime":3988.8,"endTime":3993.027,"body":"and on it is because they're just"},{"speaker":"[bryan_boorstein]","startTime":3988.8,"endTime":3993.027,"body":"doing way too many free weight curls so"},{"speaker":"[bryan_boorstein]","startTime":3993.868,"endTime":3998.376,"body":"this is where using a cable station"},{"speaker":"[bryan_boorstein]","startTime":3993.868,"endTime":3998.376,"body":"and being able to line up properly with"},{"speaker":"[bryan_boorstein]","startTime":3998.476,"endTime":4004.947,"body":"your musculature is going to be much"},{"speaker":"[bryan_boorstein]","startTime":3998.476,"endTime":4004.947,"body":"more giving to your joints super important and"},{"speaker":"[bryan_boorstein]","startTime":4005.007,"endTime":4008.633,"body":"i think that that can be extrapolated"},{"speaker":"[bryan_boorstein]","startTime":4005.007,"endTime":4008.633,"body":"out across all of the different muscle groups"},{"speaker":"[bryan_boorstein]","startTime":4008.693,"endTime":4013.302,"body":"as well how specific and refined you"},{"speaker":"[bryan_boorstein]","startTime":4008.693,"endTime":4013.302,"body":"can get with your execution so i love"},{"speaker":"[bryan_boorstein]","startTime":4013.343,"endTime":4013.966,"body":"what you said"},{"speaker":"[aaron_straker]","startTime":4014.295,"endTime":4014.625,"body":"yes"},{"speaker":"[bryan_boorstein]","startTime":4015.092,"endTime":4022.694,"body":"and oh yeah i think manipulating frequency"},{"speaker":"[aaron_straker]","startTime":4022.725,"endTime":4022.986,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":4022.734,"endTime":4026.681,"body":"would be an interesting one too because"},{"speaker":"[bryan_boorstein]","startTime":4022.734,"endTime":4026.681,"body":"depending on you know if you're going to"},{"speaker":"[bryan_boorstein]","startTime":4026.721,"endTime":4029.566,"body":"be if you're going t be doing"},{"speaker":"[bryan_boorstein]","startTime":4026.721,"endTime":4029.566,"body":"more movements for a muscle group then there"},{"speaker":"[bryan_boorstein]","startTime":4029.646,"endTime":4033.452,"body":"inherently is probably gonna be more short"},{"speaker":"[bryan_boorstein]","startTime":4029.646,"endTime":4033.452,"body":"movements like any time i'm doing a prioritnization"},{"speaker":"[bryan_boorstein]","startTime":4033.552,"endTime":4037.579,"body":"cycle i like having a more short"},{"speaker":"[bryan_boorstein]","startTime":4033.552,"endTime":4037.579,"body":"overload movement in there so maybe it almost"},{"speaker":"[bryan_boorstein]","startTime":4037.619,"endTime":4042.147,"body":"becomes like fifty fifty or sixty forty"},{"speaker":"[bryan_boorstein]","startTime":4037.619,"endTime":4042.147,"body":"in favor of short overload movements because then"},{"speaker":"[bryan_boorstein]","startTime":4042.187,"endTime":4047.616,"body":"that facilitates your ability to increase frequency"},{"speaker":"[bryan_boorstein]","startTime":4042.187,"endTime":4047.616,"body":"so if you're trying to specialize on lateral"},{"speaker":"[bryan_boorstein]","startTime":4047.656,"endTime":4052.103,"body":"delts you know you could do those"},{"speaker":"[bryan_boorstein]","startTime":4047.656,"endTime":4052.103,"body":"four days a week because most of those"},{"speaker":"[bryan_boorstein]","startTime":4052.143,"endTime":4054.908,"body":"movements are going to overload you short"},{"speaker":"[bryan_boorstein]","startTime":4052.143,"endTime":4054.908,"body":"and then maybe you have one day in"},{"speaker":"[bryan_boorstein]","startTime":4054.948,"endTime":4058.774,"body":"there where you're doing that dol cable"},{"speaker":"[bryan_boorstein]","startTime":4054.948,"endTime":4058.774,"body":"behind the back ladelrays and then the other"},{"speaker":"[bryan_boorstein]","startTime":4058.794,"endTime":4061.98,"body":"three days you're doing short overload stuff"},{"speaker":"[bryan_boorstein]","startTime":4058.794,"endTime":4061.98,"body":"and then gluts could be similar where you"},{"speaker":"[bryan_boorstein]","startTime":4062.04,"endTime":4064.965,"body":"have like two days a week where"},{"speaker":"[bryan_boorstein]","startTime":4062.04,"endTime":4064.965,"body":"you're doing like your squats your dead lifts"},{"speaker":"[bryan_boorstein]","startTime":4064.985,"endTime":4068.05,"body":"your hinges your lunges and then you"},{"speaker":"[bryan_boorstein]","startTime":4064.985,"endTime":4068.05,"body":"have two or three days a week you're"},{"speaker":"[bryan_boorstein]","startTime":4068.07,"endTime":4071.915,"body":"doing like hip thrusts and glut bridges"},{"speaker":"[bryan_boorstein]","startTime":4068.07,"endTime":4071.915,"body":"and forty five degree hip extensions and other"},{"speaker":"[bryan_boorstein]","startTime":4071.975,"endTime":4074.598,"body":"like short overload movements that aren't going"},{"speaker":"[bryan_boorstein]","startTime":4071.975,"endTime":4074.598,"body":"to cause you as much"},{"speaker":"[aaron_straker]","startTime":4074.462,"endTime":4074.625,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":4074.698,"endTime":4075.059,"body":"fatigue"},{"speaker":"[aaron_straker]","startTime":4075.945,"endTime":4076.365,"body":"yah"},{"speaker":"[bryan_boorstein]","startTime":4076.271,"endTime":4077.556,"body":"i feel like i was just speaking"},{"speaker":"[bryan_boorstein]","startTime":4076.271,"endTime":4077.556,"body":"on one"},{"speaker":"[aaron_straker]","startTime":4077.567,"endTime":4077.667,"body":"you"},{"speaker":"[bryan_boorstein]","startTime":4077.616,"endTime":4077.776,"body":"point"},{"speaker":"[aaron_straker]","startTime":4077.727,"endTime":4078.048,"body":"definitely"},{"speaker":"[bryan_boorstein]","startTime":4077.816,"endTime":4078.278,"body":"five speed"},{"speaker":"[aaron_straker]","startTime":4078.148,"endTime":4081.293,"body":"are the last thing i will say"},{"speaker":"[aaron_straker]","startTime":4078.148,"endTime":4081.293,"body":"there that you"},{"speaker":"[bryan_boorstein]","startTime":4081.43,"endTime":4081.592,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4081.554,"endTime":4084.318,"body":"you kind of brought up but then"},{"speaker":"[aaron_straker]","startTime":4081.554,"endTime":4084.318,"body":"didn't cover the point that i wanted to"},{"speaker":"[aaron_straker]","startTime":4084.359,"endTime":4087.063,"body":"say is because like if it's a"},{"speaker":"[aaron_straker]","startTime":4084.359,"endTime":4087.063,"body":"stubborn"},{"speaker":"[bryan_boorstein]","startTime":4086.91,"endTime":4087.131,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4087.283,"endTime":4091.931,"body":"muscle group for and you're not you"},{"speaker":"[aaron_straker]","startTime":4087.283,"endTime":4091.931,"body":"don't feel great performing and contracting it yet"},{"speaker":"[aaron_straker]","startTime":4092.071,"endTime":4097.280000000001,"body":"by going with a higher frequency you're"},{"speaker":"[aaron_straker]","startTime":4092.071,"endTime":4097.280000000001,"body":"getting like more frequent attempts to learn how"},{"speaker":"[aaron_straker]","startTime":4097.34,"endTime":4100.8060000000005,"body":"to perfect the movement patterns and stuff"},{"speaker":"[aaron_straker]","startTime":4097.34,"endTime":4100.8060000000005,"body":"in that can be beneficial"},{"speaker":"[bryan_boorstein]","startTime":4100.6900000000005,"endTime":4100.812,"body":"yep"},{"speaker":"[aaron_straker]","startTime":4100.866,"endTime":4103.29,"body":"as supposed to like oh hey i"},{"speaker":"[aaron_straker]","startTime":4100.866,"endTime":4103.29,"body":"figured it out i figured out"},{"speaker":"[bryan_boorstein]","startTime":4103.272,"endTime":4103.395,"body":"yep"},{"speaker":"[aaron_straker]","startTime":4103.5509999999995,"endTime":4106.576,"body":"the leg extension this week and then"},{"speaker":"[aaron_straker]","startTime":4103.5509999999995,"endTime":4106.576,"body":"you don't do it again for like eight"},{"speaker":"[aaron_straker]","startTime":4106.636,"endTime":4109.02,"body":"days you're going to forget as opposed"},{"speaker":"[aaron_straker]","startTime":4106.636,"endTime":4109.02,"body":"to ike if you do it again in"},{"speaker":"[aaron_straker]","startTime":4109.0599999999995,"endTime":4109.24,"body":"three"},{"speaker":"[bryan_boorstein]","startTime":4109.280000000001,"endTime":4109.424,"body":"yep"},{"speaker":"[aaron_straker]","startTime":4109.280000000001,"endTime":4110.182,"body":"days or something like that"},{"speaker":"[bryan_boorstein]","startTime":4110.110000000001,"endTime":4110.231,"body":"yep"},{"speaker":"[aaron_straker]","startTime":4110.903,"endTime":4113.84,"body":"you're just getting more wraps in a"},{"speaker":"[aaron_straker]","startTime":4110.903,"endTime":4113.84,"body":"more dense period"},{"speaker":"[bryan_boorstein]","startTime":4114.34,"endTime":4121.68,"body":"for sure no neural efficiency um cool"},{"speaker":"[bryan_boorstein]","startTime":4114.34,"endTime":4121.68,"body":"so real quick last question here and then"},{"speaker":"[bryan_boorstein]","startTime":4121.84,"endTime":4123.864,"body":"i actually think maybe you could answer"},{"speaker":"[bryan_boorstein]","startTime":4121.84,"endTime":4123.864,"body":"number fourteen"},{"speaker":"[aaron_straker]","startTime":4123.806,"endTime":4123.906,"body":"i'm"},{"speaker":"[bryan_boorstein]","startTime":4123.924,"endTime":4123.984,"body":"on"},{"speaker":"[aaron_straker]","startTime":4123.946,"endTime":4124.067,"body":"just"},{"speaker":"[bryan_boorstein]","startTime":4124.024,"endTime":4124.145,"body":"your"},{"speaker":"[aaron_straker]","startTime":4124.107,"endTime":4124.227,"body":"going"},{"speaker":"[bryan_boorstein]","startTime":4124.225,"endTime":4124.345,"body":"own"},{"speaker":"[aaron_straker]","startTime":4124.267,"endTime":4124.448,"body":"to pin"},{"speaker":"[bryan_boorstein]","startTime":4124.425,"endTime":4124.585,"body":"after"},{"speaker":"[aaron_straker]","startTime":4124.508,"endTime":4124.608,"body":"her"},{"speaker":"[bryan_boorstein]","startTime":4124.666,"endTime":4125.046,"body":"i bounce"},{"speaker":"[aaron_straker]","startTime":4125.149,"endTime":4125.209,"body":"on"},{"speaker":"[bryan_boorstein]","startTime":4125.167,"endTime":4125.367,"body":"it's up"},{"speaker":"[aaron_straker]","startTime":4125.31,"endTime":4125.711,"body":"instagram"},{"speaker":"[bryan_boorstein]","startTime":4125.407,"endTime":4125.587,"body":"to you"},{"speaker":"[aaron_straker]","startTime":4125.731,"endTime":4125.791,"body":"and"},{"speaker":"[bryan_boorstein]","startTime":4125.808,"endTime":4125.848,"body":"if"},{"speaker":"[aaron_straker]","startTime":4125.811,"endTime":4125.931,"body":"i'll"},{"speaker":"[bryan_boorstein]","startTime":4125.888,"endTime":4125.948,"body":"you"},{"speaker":"[aaron_straker]","startTime":4125.951,"endTime":4126.012,"body":"get"},{"speaker":"[bryan_boorstein]","startTime":4125.988,"endTime":4126.068,"body":"want"},{"speaker":"[aaron_straker]","startTime":4126.072,"endTime":4126.212,"body":"back"},{"speaker":"[bryan_boorstein]","startTime":4126.088,"endTime":4126.329,"body":"to do that"},{"speaker":"[aaron_straker]","startTime":4126.252,"endTime":4126.774,"body":"to her with it"},{"speaker":"[bryan_boorstein]","startTime":4127.29,"endTime":4127.49,"body":"okay"},{"speaker":"[aaron_straker]","startTime":4127.595,"endTime":4128.685,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":4127.911,"endTime":4131.757,"body":"and do it individually cool all right"},{"speaker":"[bryan_boorstein]","startTime":4127.911,"endTime":4131.757,"body":"so the last question then is is walking"},{"speaker":"[bryan_boorstein]","startTime":4131.817,"endTime":4136.084,"body":"ten to twelve steps sufficient or should"},{"speaker":"[bryan_boorstein]","startTime":4131.817,"endTime":4136.084,"body":"i do regular cardio two and i actually"},{"speaker":"[bryan_boorstein]","startTime":4136.104,"endTime":4139.731,"body":"think this goes back to our introduction"},{"speaker":"[bryan_boorstein]","startTime":4136.104,"endTime":4139.731,"body":"where i was talking about biking i almost"},{"speaker":"[bryan_boorstein]","startTime":4139.771,"endTime":4144.524,"body":"think we answered that question there so"},{"speaker":"[bryan_boorstein]","startTime":4139.771,"endTime":4144.524,"body":"ten to twelve steps should be should be"},{"speaker":"[bryan_boorstein]","startTime":4144.604,"endTime":4150.556,"body":"good for health is consistent gives you"},{"speaker":"[bryan_boorstein]","startTime":4144.604,"endTime":4150.556,"body":"diagnosis for how many calories you're burning stuff"},{"speaker":"[bryan_boorstein]","startTime":4150.616,"endTime":4154.763,"body":"like that cardio can then complicate that"},{"speaker":"[bryan_boorstein]","startTime":4150.616,"endTime":4154.763,"body":"a little bit which is kind of why"},{"speaker":"[bryan_boorstein]","startTime":4154.863,"endTime":4160.111,"body":"i love cardio during surpluses and not"},{"speaker":"[bryan_boorstein]","startTime":4154.863,"endTime":4160.111,"body":"as much during deficits but i do think"},{"speaker":"[bryan_boorstein]","startTime":4160.151,"endTime":4163.594,"body":"you know there's a ton of research"},{"speaker":"[bryan_boorstein]","startTime":4160.151,"endTime":4163.594,"body":"out now on like zone two and stuff"},{"speaker":"[bryan_boorstein]","startTime":4163.634,"endTime":4169.1,"body":"like that and so if you're walking"},{"speaker":"[bryan_boorstein]","startTime":4163.634,"endTime":4169.1,"body":"briskly you are doing zone too but if"},{"speaker":"[bryan_boorstein]","startTime":4169.14,"endTime":4175.09,"body":"you walk really slowly you're probably not"},{"speaker":"[bryan_boorstein]","startTime":4169.14,"endTime":4175.09,"body":"doing zone to um so i think you"},{"speaker":"[bryan_boorstein]","startTime":4175.13,"endTime":4177.414,"body":"could add some cardio i think that"},{"speaker":"[bryan_boorstein]","startTime":4175.13,"endTime":4177.414,"body":"if you're going to do it like i"},{"speaker":"[bryan_boorstein]","startTime":4177.494,"endTime":4181.742,"body":"said to reiterate i i do think"},{"speaker":"[bryan_boorstein]","startTime":4177.494,"endTime":4181.742,"body":"you should be at matanancorin plus if you're"},{"speaker":"[bryan_boorstein]","startTime":4181.782,"endTime":4185.852,"body":"going to do cardio in a deficit"},{"speaker":"[bryan_boorstein]","startTime":4181.782,"endTime":4185.852,"body":"it wouldn't be for health benefits it would"},{"speaker":"[bryan_boorstein]","startTime":4185.872,"endTime":4188.158,"body":"be to facilitate caloric deficit"},{"speaker":"[aaron_straker]","startTime":4187.875,"endTime":4190.779,"body":"pretty much at the nail on the"},{"speaker":"[aaron_straker]","startTime":4187.875,"endTime":4190.779,"body":"head i think for your most"},{"speaker":"[bryan_boorstein]","startTime":4190.62,"endTime":4191.28,"body":"yah"},{"speaker":"[aaron_straker]","startTime":4191.02,"endTime":4197.05,"body":"general type person tend to twelve thousand"},{"speaker":"[aaron_straker]","startTime":4191.02,"endTime":4197.05,"body":"steps most people's quality of life and fitness"},{"speaker":"[aaron_straker]","startTime":4197.15,"endTime":4202.547,"body":"and stuff it will improve with daily"},{"speaker":"[aaron_straker]","startTime":4197.15,"endTime":4202.547,"body":"tend twelve thousand steps that is above average"},{"speaker":"[aaron_straker]","startTime":4204.255,"endTime":4204.756,"body":"really depends"},{"speaker":"[bryan_boorstein]","startTime":4204.48,"endTime":4204.822,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4204.836,"endTime":4207.703,"body":"on how the ambitious ness of your"},{"speaker":"[aaron_straker]","startTime":4204.836,"endTime":4207.703,"body":"goals really"},{"speaker":"[bryan_boorstein]","startTime":4209.602,"endTime":4212.932,"body":"yep all right hit's all we got"},{"speaker":"[bryan_boorstein]","startTime":4209.602,"endTime":4212.932,"body":"we got him are except"},{"speaker":"[aaron_straker]","startTime":4212.796,"endTime":4213.097,"body":"so as"},{"speaker":"[bryan_boorstein]","startTime":4213.053,"endTime":4213.153,"body":"one"},{"speaker":"[aaron_straker]","startTime":4213.177,"endTime":4216.765,"body":"always thanks for listening guys next week"},{"speaker":"[aaron_straker]","startTime":4213.177,"endTime":4216.765,"body":"we will have cast on the podcast to"},{"speaker":"[aaron_straker]","startTime":4216.865,"endTime":4220.272,"body":"talk lengthened versus shortened and the latest"},{"speaker":"[aaron_straker]","startTime":4216.865,"endTime":4220.272,"body":"stuff there"}]}