{"version":"1.0.0","segments":[{"speaker":"[aaron_straker]","startTime":25.93,"endTime":26.092,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":26.745,"endTime":27.289,"body":"oh"},{"speaker":"[aaron_straker]","startTime":28.351,"endTime":33.058,"body":"what's up guys happy tuesday welcome back"},{"speaker":"[aaron_straker]","startTime":28.351,"endTime":33.058,"body":"to another episode of eat train prosper today"},{"speaker":"[aaron_straker]","startTime":33.179,"endTime":38.087,"body":"brian and myself will be talking around"},{"speaker":"[aaron_straker]","startTime":33.179,"endTime":38.087,"body":"rep ranges and are they all the same"},{"speaker":"[aaron_straker]","startTime":38.367000000000004,"endTime":40.691,"body":"for the ultimate goal hypertrophy"},{"speaker":"[bryan_boorstein]","startTime":40.224000000000004,"endTime":41.367000000000004,"body":"m oh"},{"speaker":"[aaron_straker]","startTime":41.152,"endTime":42.873999999999995,"body":"but before we jump into today's topic"},{"speaker":"[aaron_straker]","startTime":41.152,"endTime":42.873999999999995,"body":"as"},{"speaker":"[bryan_boorstein]","startTime":43.004999999999995,"endTime":43.025,"body":"m"},{"speaker":"[aaron_straker]","startTime":43.034,"endTime":45.718,"body":"always we have some updates brian want"},{"speaker":"[aaron_straker]","startTime":43.034,"endTime":45.718,"body":"to kick"},{"speaker":"[bryan_boorstein]","startTime":45.644999999999996,"endTime":46.05,"body":"oh"},{"speaker":"[aaron_straker]","startTime":45.778,"endTime":46.039,"body":"us off"},{"speaker":"[bryan_boorstein]","startTime":48.607,"endTime":54.817,"body":"yeah buddy glad to be here still"},{"speaker":"[bryan_boorstein]","startTime":48.607,"endTime":54.817,"body":"hanging out at this six am time slot"},{"speaker":"[bryan_boorstein]","startTime":54.878,"endTime":59.085,"body":"here even though you're back in the"},{"speaker":"[bryan_boorstein]","startTime":54.878,"endTime":59.085,"body":"u s so um same for me a"},{"speaker":"[bryan_boorstein]","startTime":59.145,"endTime":63.116,"body":"little bit different for you cool to"},{"speaker":"[bryan_boorstein]","startTime":59.145,"endTime":63.116,"body":"have you back here for the next two"},{"speaker":"[bryan_boorstein]","startTime":63.176,"endTime":70.219,"body":"months and excited about our topic today"},{"speaker":"[bryan_boorstein]","startTime":63.176,"endTime":70.219,"body":"so yeah rep ranges and stuff like that"},{"speaker":"[bryan_boorstein]","startTime":70.35900000000001,"endTime":78.218,"body":"but quickly some updates so i am"},{"speaker":"[bryan_boorstein]","startTime":70.35900000000001,"endTime":78.218,"body":"i'm in week two actually i'm exactly week"},{"speaker":"[bryan_boorstein]","startTime":78.298,"endTime":83.527,"body":"to out from my p r p"},{"speaker":"[bryan_boorstein]","startTime":78.298,"endTime":83.527,"body":"in my knee and i think last week"},{"speaker":"[bryan_boorstein]","startTime":83.607,"endTime":86.712,"body":"i spent a bunch of the episode"},{"speaker":"[bryan_boorstein]","startTime":83.607,"endTime":86.712,"body":"talking about how i was worried that i"},{"speaker":"[bryan_boorstein]","startTime":86.93299999999999,"endTime":91.822,"body":"screwed up everything from going on that"},{"speaker":"[bryan_boorstein]","startTime":86.93299999999999,"endTime":91.822,"body":"hike on day four or five or whatever"},{"speaker":"[bryan_boorstein]","startTime":91.922,"endTime":99.636,"body":"it was and that was certainly weighing"},{"speaker":"[bryan_boorstein]","startTime":91.922,"endTime":99.636,"body":"on me pretty heavily i had some super"},{"speaker":"[bryan_boorstein]","startTime":99.736,"endTime":104.324,"body":"instability and pain in the knee for"},{"speaker":"[bryan_boorstein]","startTime":99.736,"endTime":104.324,"body":"a few days after that hike so definitely"},{"speaker":"[bryan_boorstein]","startTime":104.424,"endTime":106.708,"body":"not a good idea if you get"},{"speaker":"[bryan_boorstein]","startTime":104.424,"endTime":106.708,"body":"p r p in your knee i do"},{"speaker":"[bryan_boorstein]","startTime":106.808,"endTime":112.425,"body":"not recommend going for like a three"},{"speaker":"[bryan_boorstein]","startTime":106.808,"endTime":112.425,"body":"hour hike on day four um m but"},{"speaker":"[bryan_boorstein]","startTime":112.526,"endTime":119.417,"body":"on the positive side my knee has"},{"speaker":"[bryan_boorstein]","startTime":112.526,"endTime":119.417,"body":"continually improved since i went on that tirade"},{"speaker":"[bryan_boorstein]","startTime":120.018,"endTime":127.788,"body":"last week on the episode and it"},{"speaker":"[bryan_boorstein]","startTime":120.018,"endTime":127.788,"body":"actually it's feeling like significantly better to the"},{"speaker":"[bryan_boorstein]","startTime":127.848,"endTime":133.21699999999998,"body":"point that yesterday i was able to"},{"speaker":"[bryan_boorstein]","startTime":127.848,"endTime":133.21699999999998,"body":"do my very first quad session i mean"},{"speaker":"[bryan_boorstein]","startTime":133.357,"endTime":136.502,"body":"i wouldn't even call it like a"},{"speaker":"[bryan_boorstein]","startTime":133.357,"endTime":136.502,"body":"true quad session but i was able to"},{"speaker":"[bryan_boorstein]","startTime":136.542,"endTime":140.849,"body":"do more than i expected because the"},{"speaker":"[bryan_boorstein]","startTime":136.542,"endTime":140.849,"body":"time line they gave me was basically like"},{"speaker":"[bryan_boorstein]","startTime":141.511,"endTime":146.018,"body":"the first week don't do anything like"},{"speaker":"[bryan_boorstein]","startTime":141.511,"endTime":146.018,"body":"let your need just chill let the the"},{"speaker":"[bryan_boorstein]","startTime":146.178,"endTime":152.769,"body":"plate lets attach to the the various"},{"speaker":"[bryan_boorstein]","startTime":146.178,"endTime":152.769,"body":"issues that are present in the knee so"},{"speaker":"[bryan_boorstein]","startTime":152.849,"endTime":156.495,"body":"it can kind of begin the repair"},{"speaker":"[bryan_boorstein]","startTime":152.849,"endTime":156.495,"body":"process type thing and then after that first"},{"speaker":"[bryan_boorstein]","startTime":156.615,"endTime":161.263,"body":"week where these things have solidified at"},{"speaker":"[bryan_boorstein]","startTime":156.615,"endTime":161.263,"body":"that point it's kind of a pain tolerance"},{"speaker":"[bryan_boorstein]","startTime":161.323,"endTime":165.991,"body":"piece so it was as long as"},{"speaker":"[bryan_boorstein]","startTime":161.323,"endTime":165.991,"body":"you're doing something and in the moment of"},{"speaker":"[bryan_boorstein]","startTime":166.111,"endTime":169.497,"body":"doing it your pain is less than"},{"speaker":"[bryan_boorstein]","startTime":166.111,"endTime":169.497,"body":"a three out of ten than you're fine"},{"speaker":"[bryan_boorstein]","startTime":170.298,"endTime":176.597,"body":"and that was pretty cool to hear"},{"speaker":"[bryan_boorstein]","startTime":170.298,"endTime":176.597,"body":"because yesterday when i began training the first"},{"speaker":"[bryan_boorstein]","startTime":176.677,"endTime":179.982,"body":"thing that i did was just kind"},{"speaker":"[bryan_boorstein]","startTime":176.677,"endTime":179.982,"body":"of like some super light single leg knee"},{"speaker":"[bryan_boorstein]","startTime":180.102,"endTime":186.353,"body":"extensions and i was surprised that i"},{"speaker":"[bryan_boorstein]","startTime":180.102,"endTime":186.353,"body":"was able to get up to the same"},{"speaker":"[bryan_boorstein]","startTime":186.413,"endTime":190.96,"body":"weight i was using before my knee"},{"speaker":"[bryan_boorstein]","startTime":186.413,"endTime":190.96,"body":"before the p r p on the ne"},{"speaker":"[bryan_boorstein]","startTime":191.041,"endTime":195.047,"body":"extension so it was seventy pounds per"},{"speaker":"[bryan_boorstein]","startTime":191.041,"endTime":195.047,"body":"leg for like a single leg like extension"},{"speaker":"[bryan_boorstein]","startTime":195.829,"endTime":200.425,"body":"and there was zero pain like i"},{"speaker":"[bryan_boorstein]","startTime":195.829,"endTime":200.425,"body":"can i can honestly that like my knee"},{"speaker":"[bryan_boorstein]","startTime":200.566,"endTime":204.8,"body":"felt i wouldn't even say unstable but"},{"speaker":"[bryan_boorstein]","startTime":200.566,"endTime":204.8,"body":"it just felt like it needed to kind"},{"speaker":"[bryan_boorstein]","startTime":204.84,"endTime":209.548,"body":"of warm up a little bit which"},{"speaker":"[bryan_boorstein]","startTime":204.84,"endTime":209.548,"body":"is probably typical of being forward y anyways"},{"speaker":"[bryan_boorstein]","startTime":210.329,"endTime":213.274,"body":"so so i did a couple like"},{"speaker":"[bryan_boorstein]","startTime":210.329,"endTime":213.274,"body":"really light sets of the leg extension like"},{"speaker":"[bryan_boorstein]","startTime":213.374,"endTime":216.78,"body":"first starting just straightening my knee with"},{"speaker":"[bryan_boorstein]","startTime":213.374,"endTime":216.78,"body":"no weight and then straightening it with like"},{"speaker":"[bryan_boorstein]","startTime":216.9,"endTime":220.166,"body":"thirty five or forty five pounds and"},{"speaker":"[bryan_boorstein]","startTime":216.9,"endTime":220.166,"body":"then ultimately by set three or four i"},{"speaker":"[bryan_boorstein]","startTime":220.186,"endTime":225.815,"body":"was up to seventy pounds and no"},{"speaker":"[bryan_boorstein]","startTime":220.186,"endTime":225.815,"body":"pain in the joint at all then i"},{"speaker":"[bryan_boorstein]","startTime":225.876,"endTime":230.252,"body":"was able to go over to the"},{"speaker":"[bryan_boorstein]","startTime":225.876,"endTime":230.252,"body":"hack press machine and just like i was"},{"speaker":"[bryan_boorstein]","startTime":231.335,"endTime":236.005,"body":"expecting my range of motion was limited"},{"speaker":"[bryan_boorstein]","startTime":231.335,"endTime":236.005,"body":"i can't get full ne flexion yet but"},{"speaker":"[bryan_boorstein]","startTime":236.045,"endTime":241.898,"body":"i'm able to get down to about"},{"speaker":"[bryan_boorstein]","startTime":236.045,"endTime":241.898,"body":"parallel with no pain or unnecessary tugging on"},{"speaker":"[bryan_boorstein]","startTime":241.938,"endTime":245.186,"body":"the knee so i was able to"},{"speaker":"[bryan_boorstein]","startTime":241.938,"endTime":245.186,"body":"get through a couple sets of the hack"},{"speaker":"[bryan_boorstein]","startTime":245.286,"endTime":249.525,"body":"press on that one i was not"},{"speaker":"[bryan_boorstein]","startTime":245.286,"endTime":249.525,"body":"able to use the same weight i didn't"},{"speaker":"[bryan_boorstein]","startTime":249.565,"endTime":255.01,"body":"expect to the doctor told me that"},{"speaker":"[bryan_boorstein]","startTime":249.565,"endTime":255.01,"body":"the knee extension would be the first thing"},{"speaker":"[bryan_boorstein]","startTime":255.03,"endTime":257.932,"body":"that i could introduce and then over"},{"speaker":"[bryan_boorstein]","startTime":255.03,"endTime":257.932,"body":"the course of the weeks it would be"},{"speaker":"[bryan_boorstein]","startTime":258.012,"endTime":265.082,"body":"introducing m neeflexion in the form of"},{"speaker":"[bryan_boorstein]","startTime":258.012,"endTime":265.082,"body":"squatting and stuff like that so so i"},{"speaker":"[bryan_boorstein]","startTime":265.122,"endTime":268.548,"body":"was able to use three hundred pounds"},{"speaker":"[bryan_boorstein]","startTime":265.122,"endTime":268.548,"body":"on the hack press which may sound like"},{"speaker":"[bryan_boorstein]","startTime":268.58799999999997,"endTime":272.53499999999997,"body":"a lot but i usually use like"},{"speaker":"[bryan_boorstein]","startTime":268.58799999999997,"endTime":272.53499999999997,"body":"five hundred and fifty so three hundred is"},{"speaker":"[bryan_boorstein]","startTime":272.635,"endTime":277.122,"body":"not actually that much and and it"},{"speaker":"[bryan_boorstein]","startTime":272.635,"endTime":277.122,"body":"felt really good i felt like i stayed"},{"speaker":"[bryan_boorstein]","startTime":277.182,"endTime":282.451,"body":"in my quads stayed off my joints"},{"speaker":"[bryan_boorstein]","startTime":277.182,"endTime":282.451,"body":"and it was as hard as i would"},{"speaker":"[bryan_boorstein]","startTime":282.511,"endTime":287.419,"body":"want it to be for for the"},{"speaker":"[bryan_boorstein]","startTime":282.511,"endTime":287.419,"body":"for the day and so so i got"},{"speaker":"[bryan_boorstein]","startTime":287.64,"endTime":291.987,"body":"a quad session in sort of and"},{"speaker":"[bryan_boorstein]","startTime":287.64,"endTime":291.987,"body":"my quads are actually like a little bit"},{"speaker":"[bryan_boorstein]","startTime":292.087,"endTime":294.711,"body":"sore today which is kind of cool"},{"speaker":"[bryan_boorstein]","startTime":292.087,"endTime":294.711,"body":"because i thought it was going to be"},{"speaker":"[bryan_boorstein]","startTime":294.772,"endTime":298.338,"body":"more like four weeks until i could"},{"speaker":"[bryan_boorstein]","startTime":294.772,"endTime":298.338,"body":"get that sensation back into them a little"},{"speaker":"[bryan_boorstein]","startTime":298.999,"endTime":303.366,"body":"but after two weeks i was able"},{"speaker":"[bryan_boorstein]","startTime":298.999,"endTime":303.366,"body":"to do that and um i feel great"},{"speaker":"[bryan_boorstein]","startTime":303.426,"endTime":308.655,"body":"today no no knee soreness no no"},{"speaker":"[bryan_boorstein]","startTime":303.426,"endTime":308.655,"body":"lingering kind of like oh shit what i"},{"speaker":"[bryan_boorstein]","startTime":308.755,"endTime":314.649,"body":"do yesterday type feelings and so super"},{"speaker":"[bryan_boorstein]","startTime":308.755,"endTime":314.649,"body":"positive there and i think that from here"},{"speaker":"[bryan_boorstein]","startTime":314.729,"endTime":319.228,"body":"forward it's probably going to just be"},{"speaker":"[bryan_boorstein]","startTime":314.729,"endTime":319.228,"body":"nice even progression up until maybe i get"},{"speaker":"[bryan_boorstein]","startTime":319.289,"endTime":323.736,"body":"to week six which would be four"},{"speaker":"[bryan_boorstein]","startTime":319.289,"endTime":323.736,"body":"weeks from now and then hopefully things are"},{"speaker":"[bryan_boorstein]","startTime":323.776,"endTime":327.983,"body":"back to normal and i'm somewhat super"},{"speaker":"[bryan_boorstein]","startTime":323.776,"endTime":327.983,"body":"human so that's the update on the knee"},{"speaker":"[bryan_boorstein]","startTime":328.043,"endTime":331.207,"body":"i got a couple of other thing"},{"speaker":"[bryan_boorstein]","startTime":328.043,"endTime":331.207,"body":"s to discuss but what is going on"},{"speaker":"[bryan_boorstein]","startTime":331.287,"endTime":334.35,"body":"in your world you are back in"},{"speaker":"[bryan_boorstein]","startTime":331.287,"endTime":334.35,"body":"the u s you look a little different"},{"speaker":"[bryan_boorstein]","startTime":334.37,"endTime":336.793,"body":"over there you got some the light"},{"speaker":"[bryan_boorstein]","startTime":334.37,"endTime":336.793,"body":"of god coming in behind you"},{"speaker":"[aaron_straker]","startTime":339.566,"endTime":344.734,"body":"yeah it's now um eight a m"},{"speaker":"[aaron_straker]","startTime":339.566,"endTime":344.734,"body":"recording the podcast instead of eight p m"},{"speaker":"[aaron_straker]","startTime":344.914,"endTime":348.901,"body":"when we would normally be doing it"},{"speaker":"[aaron_straker]","startTime":344.914,"endTime":348.901,"body":"for me at least i was on central"},{"speaker":"[aaron_straker]","startTime":349.041,"endTime":349.743,"body":"indonesia time"},{"speaker":"[bryan_boorstein]","startTime":349.905,"endTime":350.025,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":350.664,"endTime":354.15,"body":"i would say the biggest kind of"},{"speaker":"[aaron_straker]","startTime":350.664,"endTime":354.15,"body":"updates for me i have a couple funny"},{"speaker":"[aaron_straker]","startTime":354.25,"endTime":360.78,"body":"ones actually my carcadianrhythm so with the"},{"speaker":"[aaron_straker]","startTime":354.25,"endTime":360.78,"body":"really big travel right i am i'm one"},{"speaker":"[aaron_straker]","startTime":360.8,"endTime":363.845,"body":"of the people where i will like"},{"speaker":"[aaron_straker]","startTime":360.8,"endTime":363.845,"body":"sacrifice for like a day or two"},{"speaker":"[bryan_boorstein]","startTime":363.735,"endTime":363.956,"body":"oh"},{"speaker":"[aaron_straker]","startTime":364.126,"endTime":368.513,"body":"so that i don't have like weird"},{"speaker":"[aaron_straker]","startTime":364.126,"endTime":368.513,"body":"jet lag and circadian stuff going on for"},{"speaker":"[aaron_straker]","startTime":368.593,"endTime":368.733,"body":"like"},{"speaker":"[bryan_boorstein]","startTime":368.967,"endTime":368.987,"body":"m"},{"speaker":"[aaron_straker]","startTime":368.974,"endTime":370.035,"body":"days down the road"},{"speaker":"[bryan_boorstein]","startTime":370.044,"endTime":370.065,"body":"m"},{"speaker":"[aaron_straker]","startTime":370.576,"endTime":371.117,"body":"so basically what i"},{"speaker":"[bryan_boorstein]","startTime":371.235,"endTime":371.441,"body":"oh"},{"speaker":"[aaron_straker]","startTime":371.237,"endTime":374.843,"body":"did is like i just pretty much"},{"speaker":"[aaron_straker]","startTime":371.237,"endTime":374.843,"body":"didn't sleep on any of the plane rides"},{"speaker":"[aaron_straker]","startTime":374.984,"endTime":375.284,"body":"and then"},{"speaker":"[bryan_boorstein]","startTime":375.285,"endTime":375.467,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":375.625,"endTime":380.453,"body":"we landed here you know back in"},{"speaker":"[aaron_straker]","startTime":375.625,"endTime":380.453,"body":"the states at nine a m in that"},{"speaker":"[aaron_straker]","startTime":380.573,"endTime":385.081,"body":"first day i was like straight up"},{"speaker":"[aaron_straker]","startTime":380.573,"endTime":385.081,"body":"zombi like i had never that tired in"},{"speaker":"[aaron_straker]","startTime":385.141,"endTime":389.107,"body":"my entire life there was a few"},{"speaker":"[aaron_straker]","startTime":385.141,"endTime":389.107,"body":"points in the day where i was just"},{"speaker":"[aaron_straker]","startTime":389.147,"endTime":391.371,"body":"like nodding off and like sitting in"},{"speaker":"[aaron_straker]","startTime":389.147,"endTime":391.371,"body":"a chair"},{"speaker":"[bryan_boorstein]","startTime":391.794,"endTime":391.815,"body":"m"},{"speaker":"[aaron_straker]","startTime":391.932,"endTime":394.957,"body":"is this sort of thing and like"},{"speaker":"[aaron_straker]","startTime":391.932,"endTime":394.957,"body":"i was just like okay the sun's going"},{"speaker":"[aaron_straker]","startTime":394.997,"endTime":398.904,"body":"down i can like socially acceptable for"},{"speaker":"[aaron_straker]","startTime":394.997,"endTime":398.904,"body":"me to go to slow sleep"},{"speaker":"[bryan_boorstein]","startTime":399.645,"endTime":399.946,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":400.286,"endTime":405.354,"body":"um i slept a bunch that first"},{"speaker":"[aaron_straker]","startTime":400.286,"endTime":405.354,"body":"night and then i've been mostly"},{"speaker":"[bryan_boorstein]","startTime":405.135,"endTime":406.005,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":405.414,"endTime":409.521,"body":"good still going to bed quite early"},{"speaker":"[aaron_straker]","startTime":405.414,"endTime":409.521,"body":"but i i've been getting up at like"},{"speaker":"[aaron_straker]","startTime":409.682,"endTime":413.167,"body":"four a m and i'm like up"},{"speaker":"[aaron_straker]","startTime":409.682,"endTime":413.167,"body":"ready to go so i've been just getting"},{"speaker":"[aaron_straker]","startTime":413.247,"endTime":417.795,"body":"up and starting starting my day but"},{"speaker":"[aaron_straker]","startTime":413.247,"endTime":417.795,"body":"that will kind of work itself back out"},{"speaker":"[aaron_straker]","startTime":417.875,"endTime":421.11,"body":"over the coming days which i'm excited"},{"speaker":"[aaron_straker]","startTime":417.875,"endTime":421.11,"body":"for that"},{"speaker":"[bryan_boorstein]","startTime":422.575,"endTime":427.263,"body":"so you you you aren't a huge"},{"speaker":"[bryan_boorstein]","startTime":422.575,"endTime":427.263,"body":"coffee guy or i mean you love coffee"},{"speaker":"[bryan_boorstein]","startTime":427.343,"endTime":427.824,"body":"but you kind"},{"speaker":"[aaron_straker]","startTime":427.801,"endTime":427.822,"body":"i"},{"speaker":"[bryan_boorstein]","startTime":427.864,"endTime":427.944,"body":"of"},{"speaker":"[aaron_straker]","startTime":427.902,"endTime":428.003,"body":"do"},{"speaker":"[bryan_boorstein]","startTime":428.185,"endTime":433.353,"body":"move straight away from the caen black"},{"speaker":"[bryan_boorstein]","startTime":428.185,"endTime":433.353,"body":"coffee thing for a little while and"},{"speaker":"[aaron_straker]","startTime":433.292,"endTime":433.373,"body":"the"},{"speaker":"[bryan_boorstein]","startTime":433.414,"endTime":436.885,"body":"then i believe i saw a story"},{"speaker":"[bryan_boorstein]","startTime":433.414,"endTime":436.885,"body":"from jenny that you had like four of"},{"speaker":"[bryan_boorstein]","startTime":436.925,"endTime":438.872,"body":"them on the flight or something like"},{"speaker":"[bryan_boorstein]","startTime":436.925,"endTime":438.872,"body":"that"},{"speaker":"[aaron_straker]","startTime":438.97,"endTime":440.793,"body":"yeah because one of the tings like"},{"speaker":"[aaron_straker]","startTime":438.97,"endTime":440.793,"body":"i need to stay"},{"speaker":"[bryan_boorstein]","startTime":440.865,"endTime":441.127,"body":"oh"},{"speaker":"[aaron_straker]","startTime":440.933,"endTime":442.916,"body":"up it's when you're"},{"speaker":"[bryan_boorstein]","startTime":442.967,"endTime":443.685,"body":"ah"},{"speaker":"[aaron_straker]","startTime":442.996,"endTime":447.744,"body":"traveling those big ranges like that like"},{"speaker":"[aaron_straker]","startTime":442.996,"endTime":447.744,"body":"the concept of time and day it just"},{"speaker":"[aaron_straker]","startTime":447.925,"endTime":453.694,"body":"gets all mushed together like we had"},{"speaker":"[aaron_straker]","startTime":447.925,"endTime":453.694,"body":"three flights one to jacardo which is the"},{"speaker":"[aaron_straker]","startTime":453.734,"endTime":458.402,"body":"capital in indonesia so that we could"},{"speaker":"[aaron_straker]","startTime":453.734,"endTime":458.402,"body":"pick up the flight we wanted um then"},{"speaker":"[aaron_straker]","startTime":458.462,"endTime":462.609,"body":"we flew to dub and we landed"},{"speaker":"[aaron_straker]","startTime":458.462,"endTime":462.609,"body":"there like midnight and then we worked for"},{"speaker":"[aaron_straker]","startTime":462.649,"endTime":467.217,"body":"a bit i had a coffee there"},{"speaker":"[aaron_straker]","startTime":462.649,"endTime":467.217,"body":"and then we had like three or four"},{"speaker":"[aaron_straker]","startTime":467.277,"endTime":468.819,"body":"hours there and then we had our"},{"speaker":"[aaron_straker]","startTime":467.277,"endTime":468.819,"body":"big l"},{"speaker":"[bryan_boorstein]","startTime":468.855,"endTime":469.665,"body":"okay"},{"speaker":"[aaron_straker]","startTime":469.02,"endTime":471.945,"body":"fifteen hour flight to washington d c"},{"speaker":"[aaron_straker]","startTime":469.02,"endTime":471.945,"body":"and i"},{"speaker":"[bryan_boorstein]","startTime":471.975,"endTime":473.655,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":471.985,"endTime":473.728,"body":"think i had like two coffees on"},{"speaker":"[aaron_straker]","startTime":471.985,"endTime":473.728,"body":"that one"},{"speaker":"[bryan_boorstein]","startTime":473.655,"endTime":475.755,"body":"uh"},{"speaker":"[aaron_straker]","startTime":475.75,"endTime":481.415,"body":"yeah it's such a strange thing because"},{"speaker":"[aaron_straker]","startTime":475.75,"endTime":481.415,"body":"you're like in the same clothes but especially"},{"speaker":"[aaron_straker]","startTime":481.435,"endTime":487.381,"body":"when you're going from like you know"},{"speaker":"[aaron_straker]","startTime":481.435,"endTime":487.381,"body":"asia back to the u s you gain"},{"speaker":"[aaron_straker]","startTime":487.682,"endTime":493.511,"body":"in twelve hours so it's like we"},{"speaker":"[aaron_straker]","startTime":487.682,"endTime":493.511,"body":"left you know thursday morning and then we"},{"speaker":"[aaron_straker]","startTime":493.631,"endTime":497.677,"body":"got back to the states like friday"},{"speaker":"[aaron_straker]","startTime":493.631,"endTime":497.677,"body":"morning but it was like forty hours of"},{"speaker":"[aaron_straker]","startTime":497.798,"endTime":498.118,"body":"travel"},{"speaker":"[bryan_boorstein]","startTime":499.015,"endTime":499.177,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":499.02,"endTime":499.24,"body":"so it's"},{"speaker":"[bryan_boorstein]","startTime":499.277,"endTime":499.459,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":499.28,"endTime":504.308,"body":"like super trippy and yeah but friday"},{"speaker":"[aaron_straker]","startTime":499.28,"endTime":504.308,"body":"was pretty rough and i was just like"},{"speaker":"[aaron_straker]","startTime":504.689,"endTime":506.56,"body":"all all over the place"},{"speaker":"[bryan_boorstein]","startTime":506.347,"endTime":509.997,"body":"that it's got to be weird going"},{"speaker":"[bryan_boorstein]","startTime":506.347,"endTime":509.997,"body":"the other way too because you probably"},{"speaker":"[aaron_straker]","startTime":509.702,"endTime":509.868,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":510.098,"endTime":511.9,"body":"lose an entire day when you go"},{"speaker":"[bryan_boorstein]","startTime":510.098,"endTime":511.9,"body":"to"},{"speaker":"[aaron_straker]","startTime":511.94,"endTime":512.1410000000001,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":512.02,"endTime":514.422,"body":"asia like you're like where did thursday"},{"speaker":"[bryan_boorstein]","startTime":512.02,"endTime":514.422,"body":"go it's just gone"},{"speaker":"[aaron_straker]","startTime":514.244,"endTime":516.6279999999999,"body":"yeah yeah when we when we when"},{"speaker":"[aaron_straker]","startTime":514.244,"endTime":516.6279999999999,"body":"we"},{"speaker":"[bryan_boorstein]","startTime":517.125,"endTime":517.875,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":517.45,"endTime":518.5509999999999,"body":"ent there the first time we left"},{"speaker":"[bryan_boorstein]","startTime":518.8050000000001,"endTime":520.755,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":519.293,"endTime":522.758,"body":"we're actually in mexico we left mexico"},{"speaker":"[aaron_straker]","startTime":519.293,"endTime":522.758,"body":"sunday morning and we got"},{"speaker":"[bryan_boorstein]","startTime":522.765,"endTime":522.927,"body":"ye"},{"speaker":"[aaron_straker]","startTime":522.8389999999999,"endTime":527.304,"body":"to bolly like mid air like one"},{"speaker":"[aaron_straker]","startTime":522.8389999999999,"endTime":527.304,"body":"a m wednesday morning"},{"speaker":"[bryan_boorstein]","startTime":527.935,"endTime":528.116,"body":"wow"},{"speaker":"[aaron_straker]","startTime":528.326,"endTime":528.586,"body":"there"},{"speaker":"[bryan_boorstein]","startTime":528.639,"endTime":529.3820000000001,"body":"yeah you had lost"},{"speaker":"[aaron_straker]","startTime":529.187,"endTime":529.307,"body":"so"},{"speaker":"[bryan_boorstein]","startTime":529.463,"endTime":530.4680000000001,"body":"two days basically"},{"speaker":"[aaron_straker]","startTime":530.73,"endTime":536.279,"body":"yeah yeah it's it's really wild how"},{"speaker":"[aaron_straker]","startTime":530.73,"endTime":536.279,"body":"that works out but kind of my my"},{"speaker":"[aaron_straker]","startTime":536.519,"endTime":541.407,"body":"one funny update i have is when"},{"speaker":"[aaron_straker]","startTime":536.519,"endTime":541.407,"body":"you take the big international flights like that"},{"speaker":"[aaron_straker]","startTime":541.448,"endTime":545.214,"body":"you generally get like two meals per"},{"speaker":"[aaron_straker]","startTime":541.448,"endTime":545.214,"body":"flight so we have like two meals on"},{"speaker":"[aaron_straker]","startTime":545.274,"endTime":549.245,"body":"our dobie flight and then two meals"},{"speaker":"[aaron_straker]","startTime":545.274,"endTime":549.245,"body":"on the do buy to us flight and"},{"speaker":"[aaron_straker]","startTime":549.265,"endTime":555.817,"body":"what they will generally do some of"},{"speaker":"[aaron_straker]","startTime":549.265,"endTime":555.817,"body":"the meal options will be like related to"},{"speaker":"[aaron_straker]","startTime":555.957,"endTime":560.004,"body":"the departing country the arriving country as"},{"speaker":"[aaron_straker]","startTime":555.957,"endTime":560.004,"body":"you have like you know some different options"},{"speaker":"[aaron_straker]","startTime":560.064,"endTime":565.293,"body":"for quasines and stuff when we left"},{"speaker":"[aaron_straker]","startTime":560.064,"endTime":565.293,"body":"nisa we had an option of like me"},{"speaker":"[aaron_straker]","startTime":565.373,"endTime":569.119,"body":"go ring which is like shrimp and"},{"speaker":"[aaron_straker]","startTime":565.373,"endTime":569.119,"body":"like a fried rice and some vegetables like"},{"speaker":"[aaron_straker]","startTime":569.159,"endTime":574.207,"body":"a pretty you know traditional type type"},{"speaker":"[aaron_straker]","startTime":569.159,"endTime":574.207,"body":"meal and then with dub we had like"},{"speaker":"[aaron_straker]","startTime":574.267,"endTime":578.915,"body":"a chicken in chicken and potato kind"},{"speaker":"[aaron_straker]","startTime":574.267,"endTime":578.915,"body":"of curry thing with some you know onions"},{"speaker":"[aaron_straker]","startTime":579.136,"endTime":584.825,"body":"sort of thing pretty again decent quality"},{"speaker":"[aaron_straker]","startTime":579.136,"endTime":584.825,"body":"meal and and then we had another similar"},{"speaker":"[bryan_boorstein]","startTime":584.651,"endTime":584.775,"body":"ah"},{"speaker":"[aaron_straker]","startTime":584.945,"endTime":588.992,"body":"one as we left you buy and"},{"speaker":"[aaron_straker]","startTime":584.945,"endTime":588.992,"body":"then as we're approaching the us and they're"},{"speaker":"[aaron_straker]","startTime":589.032,"endTime":591.436,"body":"coming down with the meal car and"},{"speaker":"[aaron_straker]","startTime":589.032,"endTime":591.436,"body":"the like are you hungry and like you"},{"speaker":"[aaron_straker]","startTime":591.476,"endTime":595.663,"body":"know yeah what are the options and"},{"speaker":"[aaron_straker]","startTime":591.476,"endTime":595.663,"body":"she goes slice of pizza or hammond cheese"},{"speaker":"[bryan_boorstein]","startTime":595.665,"endTime":596.026,"body":"oh"},{"speaker":"[aaron_straker]","startTime":595.743,"endTime":599.189,"body":"sandwich is like you got to be"},{"speaker":"[bryan_boorstein]","startTime":599.295,"endTime":600.441,"body":"uh"},{"speaker":"[aaron_straker]","startTime":599.65,"endTime":600.471,"body":"and kidding me"},{"speaker":"[bryan_boorstein]","startTime":601.024,"endTime":601.065,"body":"uh"},{"speaker":"[aaron_straker]","startTime":601.231,"endTime":602.172,"body":"like we"},{"speaker":"[bryan_boorstein]","startTime":602.115,"endTime":602.336,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":602.273,"endTime":604.555,"body":"are definitely going to the us 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here's"},{"speaker":"[bryan_boorstein]","startTime":637.187,"endTime":640.653,"body":"your full manon with"},{"speaker":"[aaron_straker]","startTime":640.66,"endTime":642.76,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":640.894,"endTime":643.618,"body":"mashed potato is there something along those"},{"speaker":"[bryan_boorstein]","startTime":640.894,"endTime":643.618,"body":"lines but"},{"speaker":"[aaron_straker]","startTime":644.081,"endTime":644.201,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":644.259,"endTime":650.174,"body":"ham and cheese i mean that's really"},{"speaker":"[bryan_boorstein]","startTime":644.259,"endTime":650.174,"body":"just kind of mailing it in it's really"},{"speaker":"[aaron_straker]","startTime":650.114,"endTime":650.315,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":650.214,"endTime":650.457,"body":"funny"},{"speaker":"[aaron_straker]","startTime":650.816,"endTime":651.437,"body":"the other ones were"},{"speaker":"[bryan_boorstein]","startTime":651.405,"endTime":651.628,"body":"oh"},{"speaker":"[aaron_straker]","startTime":651.477,"endTime":655.525,"body":"like good though i was i was"},{"speaker":"[aaron_straker]","startTime":651.477,"endTime":655.525,"body":"pleasantly surprised except for that one was like"},{"speaker":"[aaron_straker]","startTime":655.805,"endTime":656.346,"body":"oh wow"},{"speaker":"[bryan_boorstein]","startTime":656.544,"endTime":656.565,"body":"m"},{"speaker":"[aaron_straker]","startTime":656.847,"endTime":657.348,"body":"that sucks"},{"speaker":"[bryan_boorstein]","startTime":657.348,"endTime":658.775,"body":"yeah yeah yeah"},{"speaker":"[aaron_straker]","startTime":659.424,"endTime":659.705,"body":"what else"},{"speaker":"[bryan_boorstein]","startTime":659.599,"endTime":659.86,"body":"um"},{"speaker":"[aaron_straker]","startTime":659.726,"endTime":660.229,"body":"we got from you"},{"speaker":"[bryan_boorstein]","startTime":660.975,"endTime":666.132,"body":"yeah so i one thing that's interesting"},{"speaker":"[bryan_boorstein]","startTime":660.975,"endTime":666.132,"body":"is since this p r p thing um"},{"speaker":"[bryan_boorstein]","startTime":666.945,"endTime":670.368,"body":"like i can bike in the sense"},{"speaker":"[bryan_boorstein]","startTime":666.945,"endTime":670.368,"body":"that i can turn the petal with my"},{"speaker":"[bryan_boorstein]","startTime":670.508,"endTime":674.973,"body":"foot but i can't really like press"},{"speaker":"[bryan_boorstein]","startTime":670.508,"endTime":674.973,"body":"down and go up a hill so i"},{"speaker":"[bryan_boorstein]","startTime":675.053,"endTime":677.866,"body":"can't really bike like in nature super"},{"speaker":"[aaron_straker]","startTime":677.89,"endTime":678.093,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":677.906,"endTime":679.609,"body":"well especially around boulder where there's a"},{"speaker":"[bryan_boorstein]","startTime":677.906,"endTime":679.609,"body":"bunch"},{"speaker":"[aaron_straker]","startTime":679.48,"endTime":679.703,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":679.629,"endTime":683.315,"body":"of like hills and mountains and stuff"},{"speaker":"[bryan_boorstein]","startTime":679.629,"endTime":683.315,"body":"like that so i haven't biked in two"},{"speaker":"[bryan_boorstein]","startTime":683.396,"endTime":687.362,"body":"weeks which means that i haven't really"},{"speaker":"[bryan_boorstein]","startTime":683.396,"endTime":687.362,"body":"gotten out of breath in two weeks because"},{"speaker":"[bryan_boorstein]","startTime":687.442,"endTime":693.811,"body":"i also can't run obviously i wouldn't"},{"speaker":"[bryan_boorstein]","startTime":687.442,"endTime":693.811,"body":"run um so i haven't done cardio after"},{"speaker":"[bryan_boorstein]","startTime":694.051,"endTime":698.868,"body":"that being a huge staple of my"},{"speaker":"[bryan_boorstein]","startTime":694.051,"endTime":698.868,"body":"updates for the last like six to eight"},{"speaker":"[bryan_boorstein]","startTime":698.908,"endTime":702.314,"body":"weeks you know i started biking i"},{"speaker":"[bryan_boorstein]","startTime":698.908,"endTime":702.314,"body":"started doing the nasal breathing thing and all"},{"speaker":"[bryan_boorstein]","startTime":702.374,"endTime":706.24,"body":"this i haven't done any of that"},{"speaker":"[bryan_boorstein]","startTime":702.374,"endTime":706.24,"body":"in two weeks i've just sort of been"},{"speaker":"[bryan_boorstein]","startTime":706.28,"endTime":710.875,"body":"walking a little bit and my steps"},{"speaker":"[bryan_boorstein]","startTime":706.28,"endTime":710.875,"body":"have plummeted so down to like five to"},{"speaker":"[bryan_boorstein]","startTime":710.935,"endTime":715.021,"body":"seven thousand steps most days just kind"},{"speaker":"[bryan_boorstein]","startTime":710.935,"endTime":715.021,"body":"of not trying to overdo things with my"},{"speaker":"[bryan_boorstein]","startTime":715.101,"endTime":722.609,"body":"knee and and so i was expecting"},{"speaker":"[bryan_boorstein]","startTime":715.101,"endTime":722.609,"body":"that my voto max was going to start"},{"speaker":"[bryan_boorstein]","startTime":722.65,"endTime":726.296,"body":"kind of descending down again which i"},{"speaker":"[bryan_boorstein]","startTime":722.65,"endTime":726.296,"body":"was bumped about because it took me a"},{"speaker":"[bryan_boorstein]","startTime":726.416,"endTime":729.641,"body":"lot of that that work with all"},{"speaker":"[bryan_boorstein]","startTime":726.416,"endTime":729.641,"body":"this nasal breathing and stuff to get it"},{"speaker":"[bryan_boorstein]","startTime":729.721,"endTime":734.008,"body":"up from where it was hanging out"},{"speaker":"[bryan_boorstein]","startTime":729.721,"endTime":734.008,"body":"around like forty point zero and then it"},{"speaker":"[bryan_boorstein]","startTime":734.109,"endTime":736.593,"body":"kind of has gotten up into like"},{"speaker":"[bryan_boorstein]","startTime":734.109,"endTime":736.593,"body":"the forty two and a half range so"},{"speaker":"[bryan_boorstein]","startTime":736.753,"endTime":738.957,"body":"it's been a lot of work to"},{"speaker":"[bryan_boorstein]","startTime":736.753,"endTime":738.957,"body":"get up even two and a half points"},{"speaker":"[bryan_boorstein]","startTime":739.377,"endTime":742.483,"body":"and i know that's not even fully"},{"speaker":"[bryan_boorstein]","startTime":739.377,"endTime":742.483,"body":"accurate to whatever my watch is telling me"},{"speaker":"[bryan_boorstein]","startTime":742.623,"endTime":748.873,"body":"but it's it's me gainst me um"},{"speaker":"[bryan_boorstein]","startTime":742.623,"endTime":748.873,"body":"and so i took my watch calculated my"},{"speaker":"[bryan_boorstein]","startTime":748.933,"endTime":752.88,"body":"vio two for the first time in"},{"speaker":"[bryan_boorstein]","startTime":748.933,"endTime":752.88,"body":"two weeks yesterday as i was going out"},{"speaker":"[bryan_boorstein]","startTime":752.94,"endTime":756.806,"body":"for a walk and it was up"},{"speaker":"[bryan_boorstein]","startTime":752.94,"endTime":756.806,"body":"half a point and so i was super"},{"speaker":"[bryan_boorstein]","startTime":756.847,"endTime":762.696,"body":"happy about that that it doesn't seem"},{"speaker":"[bryan_boorstein]","startTime":756.847,"endTime":762.696,"body":"like not doing this cardio seems to have"},{"speaker":"[bryan_boorstein]","startTime":762.716,"endTime":766.503,"body":"a negative impact although part of me"},{"speaker":"[bryan_boorstein]","startTime":762.716,"endTime":766.503,"body":"was thinking maybe there's like a delayed effect"},{"speaker":"[bryan_boorstein]","startTime":766.623,"endTime":770.029,"body":"in like the card of asker deptations"},{"speaker":"[bryan_boorstein]","startTime":766.623,"endTime":770.029,"body":"take a little while to cement in so"},{"speaker":"[bryan_boorstein]","startTime":770.609,"endTime":775.237,"body":"i'm not sure on that aspect maybe"},{"speaker":"[bryan_boorstein]","startTime":770.609,"endTime":775.237,"body":"a listener knows um but i think on"},{"speaker":"[bryan_boorstein]","startTime":775.257,"endTime":780.406,"body":"the positive side it's possible that maybe"},{"speaker":"[bryan_boorstein]","startTime":775.257,"endTime":780.406,"body":"it's just that i'm cont using to focus"},{"speaker":"[bryan_boorstein]","startTime":780.466,"endTime":783.912,"body":"on the nasal breathing thing like while"},{"speaker":"[bryan_boorstein]","startTime":780.466,"endTime":783.912,"body":"i sleep and like throughout the day and"},{"speaker":"[bryan_boorstein]","startTime":783.972,"endTime":787.818,"body":"i'm still doing my walks while nasal"},{"speaker":"[bryan_boorstein]","startTime":783.972,"endTime":787.818,"body":"breathing and stuff like that and so maybe"},{"speaker":"[bryan_boorstein]","startTime":787.898,"endTime":792.07,"body":"that is having like this improved impact"},{"speaker":"[bryan_boorstein]","startTime":787.898,"endTime":792.07,"body":"on my vio to max even i'm not"},{"speaker":"[bryan_boorstein]","startTime":792.253,"endTime":796.95,"body":"actually doing higher intensity training and getting"},{"speaker":"[bryan_boorstein]","startTime":792.253,"endTime":796.95,"body":"out of breath and stuff like that so"},{"speaker":"[bryan_boorstein]","startTime":797.411,"endTime":800.817,"body":"i'm just something interesting that i'll keep"},{"speaker":"[bryan_boorstein]","startTime":797.411,"endTime":800.817,"body":"an eye on but i was really happy"},{"speaker":"[bryan_boorstein]","startTime":800.877,"endTime":805.364,"body":"to see the voto up into the"},{"speaker":"[bryan_boorstein]","startTime":800.877,"endTime":805.364,"body":"forty threes now especially because now that i"},{"speaker":"[bryan_boorstein]","startTime":805.424,"endTime":810.769,"body":"turned forty the range of vio to"},{"speaker":"[bryan_boorstein]","startTime":805.424,"endTime":810.769,"body":"max for me has dropped so it was"},{"speaker":"[bryan_boorstein]","startTime":810.849,"endTime":814.933,"body":"like the normal range was forty to"},{"speaker":"[bryan_boorstein]","startTime":810.849,"endTime":814.933,"body":"forty seven or forty one to forty seven"},{"speaker":"[bryan_boorstein]","startTime":815.153,"endTime":819.499,"body":"when i was thirty nine years old"},{"speaker":"[bryan_boorstein]","startTime":815.153,"endTime":819.499,"body":"but now that i'm forty the range is"},{"speaker":"[bryan_boorstein]","startTime":819.599,"endTime":825.669,"body":"thirty eight to forty three or something"},{"speaker":"[bryan_boorstein]","startTime":819.599,"endTime":825.669,"body":"like that so so this this extra couple"},{"speaker":"[bryan_boorstein]","startTime":825.709,"endTime":829.916,"body":"of months of life has given me"},{"speaker":"[bryan_boorstein]","startTime":825.709,"endTime":829.916,"body":"a different vio to x range and now"},{"speaker":"[bryan_boorstein]","startTime":829.976,"endTime":836.687,"body":"i'm like securely in the average to"},{"speaker":"[bryan_boorstein]","startTime":829.976,"endTime":836.687,"body":"above average vio to max which is unique"},{"speaker":"[bryan_boorstein]","startTime":836.748,"endTime":840.594,"body":"for me as i remember a story"},{"speaker":"[bryan_boorstein]","startTime":836.748,"endTime":840.594,"body":"from when i used to attend the pax"},{"speaker":"[bryan_boorstein]","startTime":841.115,"endTime":845.299,"body":"um training back in i think it's"},{"speaker":"[bryan_boorstein]","startTime":841.115,"endTime":845.299,"body":"two thousand twelve two thousand thirteen and they"},{"speaker":"[bryan_boorstein]","startTime":845.339,"endTime":848.002,"body":"had one of those hand held vio"},{"speaker":"[bryan_boorstein]","startTime":845.339,"endTime":848.002,"body":"to things and they took my vio to"},{"speaker":"[bryan_boorstein]","startTime":848.082,"endTime":852.167,"body":"max and james fitzgerald looked at me"},{"speaker":"[bryan_boorstein]","startTime":848.082,"endTime":852.167,"body":"and he goes no wonder you hate me"},{"speaker":"[bryan_boorstein]","startTime":852.307,"endTime":857.756,"body":"con your voto max is awful and"},{"speaker":"[bryan_boorstein]","startTime":852.307,"endTime":857.756,"body":"and so it's just kind of funny that"},{"speaker":"[bryan_boorstein]","startTime":857.836,"endTime":861.482,"body":"that now it's like it's like my"},{"speaker":"[bryan_boorstein]","startTime":857.836,"endTime":861.482,"body":"vote max hasn't changed in ten years i've"},{"speaker":"[bryan_boorstein]","startTime":861.522,"endTime":868.467,"body":"just gotten older so there for it"},{"speaker":"[bryan_boorstein]","startTime":861.522,"endTime":868.467,"body":"appears better on the spectrum all right let's"},{"speaker":"[bryan_boorstein]","startTime":868.507,"endTime":872.153,"body":"see i have two more really quick"},{"speaker":"[bryan_boorstein]","startTime":868.507,"endTime":872.153,"body":"up dates here so this past week kim"},{"speaker":"[bryan_boorstein]","startTime":872.233,"endTime":876.46,"body":"was gone longest trip she's ever taken"},{"speaker":"[bryan_boorstein]","startTime":872.233,"endTime":876.46,"body":"from me and left me with the kids"},{"speaker":"[bryan_boorstein]","startTime":876.861,"endTime":882.17,"body":"so i had five days by myself"},{"speaker":"[bryan_boorstein]","startTime":876.861,"endTime":882.17,"body":"wednesday sunday um i did awesome i crushed"},{"speaker":"[bryan_boorstein]","startTime":882.25,"endTime":885.876,"body":"it super dad over here and i"},{"speaker":"[bryan_boorstein]","startTime":882.25,"endTime":885.876,"body":"got to work out twice i only had"},{"speaker":"[bryan_boorstein]","startTime":886.016,"endTime":891.385,"body":"one really bad day of t v"},{"speaker":"[bryan_boorstein]","startTime":886.016,"endTime":891.385,"body":"and and it really wasn't too bad on"},{"speaker":"[bryan_boorstein]","startTime":891.445,"endTime":895.472,"body":"the flip side of that my second"},{"speaker":"[bryan_boorstein]","startTime":891.445,"endTime":895.472,"body":"update is i get to now leave myself"},{"speaker":"[bryan_boorstein]","startTime":895.932,"endTime":900.2,"body":"so this friday i have a dude's"},{"speaker":"[bryan_boorstein]","startTime":895.932,"endTime":900.2,"body":"trip with the husbands that kim went with"},{"speaker":"[bryan_boorstein]","startTime":900.24,"endTime":905.47,"body":"the wives on her trip on so"},{"speaker":"[bryan_boorstein]","startTime":900.24,"endTime":905.47,"body":"me the dudes are going to san diego"},{"speaker":"[bryan_boorstein]","startTime":905.571,"endTime":908.578,"body":"this friday we're gonna go to p"},{"speaker":"[bryan_boorstein]","startTime":905.571,"endTime":908.578,"body":"b we're going to hang out we're gonna"},{"speaker":"[bryan_boorstein]","startTime":908.618,"endTime":915.101,"body":"drink some beers probably some some liquor"},{"speaker":"[bryan_boorstein]","startTime":908.618,"endTime":915.101,"body":"to maybe some wine maybe all the different"},{"speaker":"[bryan_boorstein]","startTime":915.141,"endTime":918.066,"body":"types of alcohol we're goin t go"},{"speaker":"[bryan_boorstein]","startTime":915.141,"endTime":918.066,"body":"out to the club no not really the"},{"speaker":"[bryan_boorstein]","startTime":918.086,"endTime":920.01,"body":"club we're just going to go kind"},{"speaker":"[bryan_boorstein]","startTime":918.086,"endTime":920.01,"body":"of bar hopping a little bit and p"},{"speaker":"[bryan_boorstein]","startTime":920.19,"endTime":924.98,"body":"b hang out at the beach watch"},{"speaker":"[bryan_boorstein]","startTime":920.19,"endTime":924.98,"body":"some football um just do normal guy stuff"},{"speaker":"[bryan_boorstein]","startTime":925.1,"endTime":929.84,"body":"but without having kids and family kind"},{"speaker":"[bryan_boorstein]","startTime":925.1,"endTime":929.84,"body":"of hanging over the top so m really"},{"speaker":"[bryan_boorstein]","startTime":929.88,"endTime":932.985,"body":"excited for that but not sure that"},{"speaker":"[bryan_boorstein]","startTime":929.88,"endTime":932.985,"body":"i'm going to be able to work out"},{"speaker":"[bryan_boorstein]","startTime":933.125,"endTime":938.014,"body":"i think i'll get one work out"},{"speaker":"[bryan_boorstein]","startTime":933.125,"endTime":938.014,"body":"in friday to monday but it's definitely going"},{"speaker":"[bryan_boorstein]","startTime":938.034,"endTime":942.241,"body":"to be a challenge for me to"},{"speaker":"[bryan_boorstein]","startTime":938.034,"endTime":942.241,"body":"get any fitness in this weekend so i'm"},{"speaker":"[bryan_boorstein]","startTime":942.301,"endTime":945.927,"body":"just trying to focus this week on"},{"speaker":"[bryan_boorstein]","startTime":942.301,"endTime":945.927,"body":"getting as many sessions as i can in"},{"speaker":"[bryan_boorstein]","startTime":946.107,"endTime":949.693,"body":"and then using the weekend over there"},{"speaker":"[bryan_boorstein]","startTime":946.107,"endTime":949.693,"body":"in sand go to kind of relax a"},{"speaker":"[bryan_boorstein]","startTime":949.753,"endTime":954.701,"body":"bit i'll be back here monday night"},{"speaker":"[bryan_boorstein]","startTime":949.753,"endTime":954.701,"body":"just in time to wake up tuesday morning"},{"speaker":"[bryan_boorstein]","startTime":954.822,"endTime":958.508,"body":"for a train prosper so i'll give"},{"speaker":"[bryan_boorstein]","startTime":954.822,"endTime":958.508,"body":"you guys a full update on how many"},{"speaker":"[bryan_boorstein]","startTime":958.568,"endTime":962.776,"body":"beers i consumed and all that good"},{"speaker":"[bryan_boorstein]","startTime":958.568,"endTime":962.776,"body":"stuff once i get through that week and"},{"speaker":"[aaron_straker]","startTime":964.966,"endTime":968.833,"body":"so i forgot this one typing out"},{"speaker":"[aaron_straker]","startTime":964.966,"endTime":968.833,"body":"my updates but i am now two nights"},{"speaker":"[bryan_boorstein]","startTime":968.865,"endTime":969.645,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":968.973,"endTime":971.577,"body":"in of the mouth taping that the"},{"speaker":"[aaron_straker]","startTime":968.973,"endTime":971.577,"body":"recommendation"},{"speaker":"[bryan_boorstein]","startTime":971.118,"endTime":971.639,"body":"oh nice"},{"speaker":"[aaron_straker]","startTime":971.657,"endTime":976.913,"body":"i took from you and if i"},{"speaker":"[aaron_straker]","startTime":971.657,"endTime":976.913,"body":"remember correctly you said the first few nights"},{"speaker":"[aaron_straker]","startTime":976.953,"endTime":978.378,"body":"you had horrible sleep correct"},{"speaker":"[bryan_boorstein]","startTime":982.086,"endTime":982.269,"body":"yes"},{"speaker":"[aaron_straker]","startTime":983.55,"endTime":983.65,"body":"and"},{"speaker":"[bryan_boorstein]","startTime":983.835,"endTime":984.083,"body":"oh"},{"speaker":"[aaron_straker]","startTime":983.891,"endTime":988.578,"body":"what was was it horrible sleep and"},{"speaker":"[aaron_straker]","startTime":983.891,"endTime":988.578,"body":"waking up super super early or just horrible"},{"speaker":"[aaron_straker]","startTime":988.638,"endTime":989.299,"body":"sleep in general"},{"speaker":"[bryan_boorstein]","startTime":990.655,"endTime":994.562,"body":"just horrible sleep i think i would"},{"speaker":"[bryan_boorstein]","startTime":990.655,"endTime":994.562,"body":"i slept the normal like i would still"},{"speaker":"[bryan_boorstein]","startTime":994.582,"endTime":998.388,"body":"wake up at five thirty or six"},{"speaker":"[bryan_boorstein]","startTime":994.582,"endTime":998.388,"body":"normal time but i just found myself waking"},{"speaker":"[bryan_boorstein]","startTime":998.468,"endTime":1003.876,"body":"up multiple times throughout the night i"},{"speaker":"[bryan_boorstein]","startTime":998.468,"endTime":1003.876,"body":"think because my normal process of getting air"},{"speaker":"[bryan_boorstein]","startTime":1003.956,"endTime":1006.919,"body":"was compromised to like changing positions"},{"speaker":"[aaron_straker]","startTime":1006.12,"endTime":1009.789,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1007.639,"endTime":1010.022,"body":"just just different things kind of would"},{"speaker":"[aaron_straker]","startTime":1010.41,"endTime":1011.06,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1011.002,"endTime":1012.384,"body":"spark me to wake up"},{"speaker":"[aaron_straker]","startTime":1013.03,"endTime":1018.059,"body":"understood understood yeah so mine hasn't changed"},{"speaker":"[aaron_straker]","startTime":1013.03,"endTime":1018.059,"body":"really at all and apparently maybe just didn't"},{"speaker":"[aaron_straker]","startTime":1018.099,"endTime":1021.605,"body":"breath through my mouth when sleeping in"},{"speaker":"[aaron_straker]","startTime":1018.099,"endTime":1021.605,"body":"the first place um"},{"speaker":"[bryan_boorstein]","startTime":1021.548,"endTime":1021.812,"body":"awesome"},{"speaker":"[aaron_straker]","startTime":1023.227,"endTime":1023.267,"body":"i"},{"speaker":"[bryan_boorstein]","startTime":1023.315,"endTime":1023.556,"body":"oh"},{"speaker":"[aaron_straker]","startTime":1023.508,"endTime":1026.633,"body":"do want to one of my goals"},{"speaker":"[aaron_straker]","startTime":1023.508,"endTime":1026.633,"body":"whim here is to pay"},{"speaker":"[bryan_boorstein]","startTime":1026.634,"endTime":1026.675,"body":"ah"},{"speaker":"[aaron_straker]","startTime":1026.713,"endTime":1028.115,"body":"a little bit closer attention"},{"speaker":"[bryan_boorstein]","startTime":1028.2350000000001,"endTime":1028.458,"body":"oh"},{"speaker":"[aaron_straker]","startTime":1028.376,"endTime":1032.3020000000001,"body":"to my sleep so one thing that"},{"speaker":"[aaron_straker]","startTime":1028.376,"endTime":1032.3020000000001,"body":"i don't know if i've really talked about"},{"speaker":"[aaron_straker]","startTime":1032.342,"endTime":1036.069,"body":"on the podcast before i am like"},{"speaker":"[aaron_straker]","startTime":1032.342,"endTime":1036.069,"body":"not a dreamer or in the event that"},{"speaker":"[aaron_straker]","startTime":1036.129,"endTime":1039.3339999999998,"body":"i do dream i never remember them"},{"speaker":"[aaron_straker]","startTime":1036.129,"endTime":1039.3339999999998,"body":"maybe one or two per year and"},{"speaker":"[bryan_boorstein]","startTime":1039.365,"endTime":1039.385,"body":"m"},{"speaker":"[aaron_straker]","startTime":1039.394,"endTime":1043.4009999999998,"body":"it's only if like something happens that"},{"speaker":"[aaron_straker]","startTime":1039.394,"endTime":1043.4009999999998,"body":"next morning that happened in the dream and"},{"speaker":"[aaron_straker]","startTime":1043.441,"endTime":1049.511,"body":"everything comes like rushing back to me"},{"speaker":"[aaron_straker]","startTime":1043.441,"endTime":1049.511,"body":"now in kind of alizing my sleep so"},{"speaker":"[aaron_straker]","startTime":1049.531,"endTime":1053.097,"body":"i've like a garment venue to kind"},{"speaker":"[aaron_straker]","startTime":1049.531,"endTime":1053.097,"body":"of like what you say take it at"},{"speaker":"[aaron_straker]","startTime":1053.137,"endTime":1057.605,"body":"face value comparing you know day to"},{"speaker":"[aaron_straker]","startTime":1053.137,"endTime":1057.605,"body":"day i have very little rem in deep"},{"speaker":"[aaron_straker]","startTime":1057.705,"endTime":1060.99,"body":"sleep so like an eight hour night"},{"speaker":"[aaron_straker]","startTime":1057.705,"endTime":1060.99,"body":"of sleep i might have like this past"},{"speaker":"[aaron_straker]","startTime":1061.07,"endTime":1064.055,"body":"night there was like twenty one minutes"},{"speaker":"[aaron_straker]","startTime":1061.07,"endTime":1064.055,"body":"of em sleep and then like"},{"speaker":"[bryan_boorstein]","startTime":1064.097,"endTime":1064.118,"body":"m"},{"speaker":"[aaron_straker]","startTime":1064.476,"endTime":1065.518,"body":"forty five minutes"},{"speaker":"[bryan_boorstein]","startTime":1065.367,"endTime":1065.448,"body":"ah"},{"speaker":"[aaron_straker]","startTime":1065.578,"endTime":1070.025,"body":"of deep sleep and then it's literally"},{"speaker":"[aaron_straker]","startTime":1065.578,"endTime":1070.025,"body":"like seven hours and four minutes of light"},{"speaker":"[aaron_straker]","startTime":1070.125,"endTime":1071.347,"body":"sleep um"},{"speaker":"[bryan_boorstein]","startTime":1071.375,"endTime":1072.845,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1072.189,"endTime":1076.256,"body":"i did some digging and it's apparently"},{"speaker":"[aaron_straker]","startTime":1072.189,"endTime":1076.256,"body":"supposed to be i can't remember which but"},{"speaker":"[aaron_straker]","startTime":1076.716,"endTime":1080.883,"body":"rem in in little deep sleep should"},{"speaker":"[aaron_straker]","startTime":1076.716,"endTime":1080.883,"body":"be about like fifteen one is fifteen percent"},{"speaker":"[aaron_straker]","startTime":1081.024,"endTime":1085.671,"body":"there's like twenty per cent and then"},{"speaker":"[aaron_straker]","startTime":1081.024,"endTime":1085.671,"body":"obviously threats i am con ably under those"},{"speaker":"[aaron_straker]","startTime":1085.751,"endTime":1088.917,"body":"targets so that is something that i"},{"speaker":"[aaron_straker]","startTime":1085.751,"endTime":1088.917,"body":"will kind of continue to"},{"speaker":"[bryan_boorstein]","startTime":1088.895,"endTime":1089.735,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1088.977,"endTime":1090.379,"body":"mander and see if i can do"},{"speaker":"[bryan_boorstein]","startTime":1090.488,"endTime":1090.995,"body":"hm"},{"speaker":"[aaron_straker]","startTime":1090.519,"endTime":1091.922,"body":"and bringing that rim sleep"},{"speaker":"[bryan_boorstein]","startTime":1091.799,"endTime":1091.902,"body":"eh"},{"speaker":"[aaron_straker]","startTime":1092.222,"endTime":1098.012,"body":"up and seeing if that will actually"},{"speaker":"[aaron_straker]","startTime":1092.222,"endTime":1098.012,"body":"have me remi bring more dreaming or doing"},{"speaker":"[aaron_straker]","startTime":1098.072,"endTime":1102.478,"body":"more dreaming but that is like a"},{"speaker":"[aaron_straker]","startTime":1098.072,"endTime":1102.478,"body":"kind of a personal project for the next"},{"speaker":"[aaron_straker]","startTime":1102.578,"endTime":1102.758,"body":"couple"},{"speaker":"[bryan_boorstein]","startTime":1102.677,"endTime":1102.698,"body":"m"},{"speaker":"[aaron_straker]","startTime":1102.858,"endTime":1103.059,"body":"months"},{"speaker":"[bryan_boorstein]","startTime":1104.275,"endTime":1110.265,"body":"yeah i'm super intrigued by this too"},{"speaker":"[bryan_boorstein]","startTime":1104.275,"endTime":1110.265,"body":"because my version of apple watch is two"},{"speaker":"[bryan_boorstein]","startTime":1110.325,"endTime":1114.913,"body":"years old and i just saw a"},{"speaker":"[bryan_boorstein]","startTime":1110.325,"endTime":1114.913,"body":"commercial like literally last night during football there"},{"speaker":"[bryan_boorstein]","startTime":1114.933,"endTime":1119.701,"body":"was a commercial for the new apple"},{"speaker":"[bryan_boorstein]","startTime":1114.933,"endTime":1119.701,"body":"watch and it talked specifically about how it"},{"speaker":"[bryan_boorstein]","startTime":1119.741,"endTime":1122.746,"body":"calculates your rem sleep for you and"},{"speaker":"[bryan_boorstein]","startTime":1119.741,"endTime":1122.746,"body":"my watch does"},{"speaker":"[aaron_straker]","startTime":1122.739,"endTime":1122.76,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":1122.826,"endTime":1127.674,"body":"not do that so all it does"},{"speaker":"[bryan_boorstein]","startTime":1122.826,"endTime":1127.674,"body":"is tell me the total time that i"},{"speaker":"[bryan_boorstein]","startTime":1127.915,"endTime":1131.661,"body":"asleep versus the total time i was"},{"speaker":"[bryan_boorstein]","startTime":1127.915,"endTime":1131.661,"body":"in bed and then it has little dash"},{"speaker":"[bryan_boorstein]","startTime":1131.701,"endTime":1134.225,"body":"marks to tell me when i woke"},{"speaker":"[bryan_boorstein]","startTime":1131.701,"endTime":1134.225,"body":"up so like i can look at it"},{"speaker":"[bryan_boorstein]","startTime":1134.245,"endTime":1136.509,"body":"and be like oh i guess i"},{"speaker":"[bryan_boorstein]","startTime":1134.245,"endTime":1136.509,"body":"woke up four times but i thought i"},{"speaker":"[bryan_boorstein]","startTime":1136.609,"endTime":1141.061,"body":"only woke up once type thing which"},{"speaker":"[bryan_boorstein]","startTime":1136.609,"endTime":1141.061,"body":"i think is also inter and data um"},{"speaker":"[bryan_boorstein]","startTime":1141.765,"endTime":1145.157,"body":"but i'm very curious about rem sleep"},{"speaker":"[aaron_straker]","startTime":1145.212,"endTime":1145.293,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":1145.297,"endTime":1147.241,"body":"because i do remember"},{"speaker":"[aaron_straker]","startTime":1147.162,"endTime":1147.223,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":1147.321,"endTime":1149.985,"body":"dreams and i do have dreams but"},{"speaker":"[bryan_boorstein]","startTime":1147.321,"endTime":1149.985,"body":"i always thought it was the"},{"speaker":"[aaron_straker]","startTime":1149.97,"endTime":1150.131,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1150.145,"endTime":1154.653,"body":"opposite and that if you were in"},{"speaker":"[bryan_boorstein]","startTime":1150.145,"endTime":1154.653,"body":"like super deep rem sleep you wouldn't remember"},{"speaker":"[aaron_straker]","startTime":1154.67,"endTime":1154.87,"body":"okay"},{"speaker":"[bryan_boorstein]","startTime":1154.693,"endTime":1158.402,"body":"them and it's only one's right before"},{"speaker":"[bryan_boorstein]","startTime":1154.693,"endTime":1158.402,"body":"you wake up that you actually remember so"},{"speaker":"[bryan_boorstein]","startTime":1158.482,"endTime":1161.39,"body":"your sleep is lighter at that point"},{"speaker":"[bryan_boorstein]","startTime":1158.482,"endTime":1161.39,"body":"that's the way i always perceived it but"},{"speaker":"[bryan_boorstein]","startTime":1161.551,"endTime":1162.413,"body":"i could be wrong on that"},{"speaker":"[aaron_straker]","startTime":1162.6,"endTime":1165.007,"body":"yeah i don't i don't have a"},{"speaker":"[aaron_straker]","startTime":1162.6,"endTime":1165.007,"body":"clue to be completely honest"},{"speaker":"[bryan_boorstein]","startTime":1165.635,"endTime":1173.142,"body":"yeah interesting um but i think that"},{"speaker":"[bryan_boorstein]","startTime":1165.635,"endTime":1173.142,"body":"is pretty much it for my"},{"speaker":"[aaron_straker]","startTime":1173.1,"endTime":1173.12,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":1173.523,"endTime":1174.604,"body":"updates for today"},{"speaker":"[aaron_straker]","startTime":1175.36,"endTime":1177.324,"body":"i have one last one that that"},{"speaker":"[aaron_straker]","startTime":1175.36,"endTime":1177.324,"body":"i'll touch"},{"speaker":"[bryan_boorstein]","startTime":1177.406,"endTime":1177.568,"body":"yep"},{"speaker":"[aaron_straker]","startTime":1177.424,"endTime":1181.971,"body":"on i guess actually to so one"},{"speaker":"[aaron_straker]","startTime":1177.424,"endTime":1181.971,"body":"of the things that i love about the"},{"speaker":"[aaron_straker]","startTime":1182.011,"endTime":1183.274,"body":"united states is no one does"},{"speaker":"[bryan_boorstein]","startTime":1183.215,"endTime":1183.495,"body":"oh"},{"speaker":"[aaron_straker]","startTime":1183.334,"endTime":1185.998,"body":"grocery stores like the us right like"},{"speaker":"[aaron_straker]","startTime":1183.334,"endTime":1185.998,"body":"i mean just"},{"speaker":"[bryan_boorstein]","startTime":1186.201,"endTime":1186.382,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1186.319,"endTime":1190.065,"body":"everything under the fucking sun is at"},{"speaker":"[aaron_straker]","startTime":1186.319,"endTime":1190.065,"body":"the grocery store so we get back i'm"},{"speaker":"[aaron_straker]","startTime":1190.185,"endTime":1195.514,"body":"super pumped to go we go there"},{"speaker":"[aaron_straker]","startTime":1190.185,"endTime":1195.514,"body":"like there's like a whole bunch of shelves"},{"speaker":"[aaron_straker]","startTime":1195.734,"endTime":1200.102,"body":"empty there was like no sparkling water"},{"speaker":"[aaron_straker]","startTime":1195.734,"endTime":1200.102,"body":"like what ever and that's one thing i"},{"speaker":"[aaron_straker]","startTime":1200.162,"endTime":1204.529,"body":"was like pump to just get cans"},{"speaker":"[aaron_straker]","startTime":1200.162,"endTime":1204.529,"body":"of like a chitty flavored sparkling water like"},{"speaker":"[aaron_straker]","startTime":1204.569,"endTime":1204.589,"body":"a"},{"speaker":"[bryan_boorstein]","startTime":1204.615,"endTime":1204.797,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1204.649,"endTime":1206.172,"body":"lime or something like that because they're"},{"speaker":"[aaron_straker]","startTime":1204.649,"endTime":1206.172,"body":"just"},{"speaker":"[bryan_boorstein]","startTime":1206.285,"endTime":1206.447,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1207.053,"endTime":1210.158,"body":"it's just easier to drink for me"},{"speaker":"[aaron_straker]","startTime":1207.053,"endTime":1210.158,"body":"like throughout the day and i haven't had"},{"speaker":"[aaron_straker]","startTime":1210.299,"endTime":1216.148,"body":"one in months there weren't any there"},{"speaker":"[aaron_straker]","startTime":1210.299,"endTime":1216.148,"body":"were zero egg whites in the entire grocery"},{"speaker":"[aaron_straker]","startTime":1216.208,"endTime":1219.794,"body":"store and there's ull four or five"},{"speaker":"[aaron_straker]","startTime":1216.208,"endTime":1219.794,"body":"brands and i even and i'm like man"},{"speaker":"[aaron_straker]","startTime":1219.834,"endTime":1223.04,"body":"i'm gonna go ask this guy because"},{"speaker":"[aaron_straker]","startTime":1219.834,"endTime":1223.04,"body":"like maybe they're just and he's like he"},{"speaker":"[aaron_straker]","startTime":1223.12,"endTime":1226.205,"body":"was sane like now they're out at"},{"speaker":"[aaron_straker]","startTime":1223.12,"endTime":1226.205,"body":"the supplier and i was like what the"},{"speaker":"[aaron_straker]","startTime":1226.345,"endTime":1231.554,"body":"fuck is happening and then we go"},{"speaker":"[aaron_straker]","startTime":1226.345,"endTime":1231.554,"body":"to get gas after and there was no"},{"speaker":"[aaron_straker]","startTime":1231.734,"endTime":1233.197,"body":"gas at the gas station"},{"speaker":"[bryan_boorstein]","startTime":1234.195,"endTime":1234.377,"body":"wow"},{"speaker":"[aaron_straker]","startTime":1235.0,"endTime":1240.705,"body":"i was like what the fuck is"},{"speaker":"[aaron_straker]","startTime":1235.0,"endTime":1240.705,"body":"going on it was so just strange and"},{"speaker":"[aaron_straker]","startTime":1240.765,"endTime":1242.247,"body":"it was like this isn't the united"},{"speaker":"[aaron_straker]","startTime":1240.765,"endTime":1242.247,"body":"states"},{"speaker":"[bryan_boorstein]","startTime":1242.195,"endTime":1242.475,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1242.287,"endTime":1242.988,"body":"that i remember"},{"speaker":"[bryan_boorstein]","startTime":1243.999,"endTime":1245.162,"body":"i wonder if that's a product"},{"speaker":"[aaron_straker]","startTime":1245.13,"endTime":1246.0,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1245.242,"endTime":1248.751,"body":"of you being in roanoke or whatever"},{"speaker":"[bryan_boorstein]","startTime":1245.242,"endTime":1248.751,"body":"because like i haven't felt any of that"},{"speaker":"[bryan_boorstein]","startTime":1248.812,"endTime":1249.253,"body":"in boulder"},{"speaker":"[aaron_straker]","startTime":1249.69,"endTime":1253.857,"body":"yeah it could be like we are"},{"speaker":"[aaron_straker]","startTime":1249.69,"endTime":1253.857,"body":"in like a smaller area but i mean"},{"speaker":"[aaron_straker]","startTime":1253.897,"endTime":1257.803,"body":"even evolved like i don't know nine"},{"speaker":"[aaron_straker]","startTime":1253.897,"endTime":1257.803,"body":"times that i've been here before in the"},{"speaker":"[aaron_straker]","startTime":1257.863,"endTime":1260.367,"body":"months we spent it's never that's like"},{"speaker":"[aaron_straker]","startTime":1257.863,"endTime":1260.367,"body":"never happened"},{"speaker":"[bryan_boorstein]","startTime":1261.345,"endTime":1261.509,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1261.529,"endTime":1265.598,"body":"but it's probably why like a smaller"},{"speaker":"[aaron_straker]","startTime":1261.529,"endTime":1265.598,"body":"rural area and not he just get de"},{"speaker":"[aaron_straker]","startTime":1265.678,"endTime":1270.208,"body":"prioritized i would imagine when push comes"},{"speaker":"[aaron_straker]","startTime":1265.678,"endTime":1270.208,"body":"to shove on who's getting stock and who's"},{"speaker":"[aaron_straker]","startTime":1270.288,"endTime":1270.468,"body":"not"},{"speaker":"[bryan_boorstein]","startTime":1271.146,"endTime":1275.333,"body":"yeah and also prices have gone super"},{"speaker":"[bryan_boorstein]","startTime":1271.146,"endTime":1275.333,"body":"high up like they keep posting things like"},{"speaker":"[bryan_boorstein]","startTime":1275.653,"endTime":1279.299,"body":"chicken breast now up another like seventy"},{"speaker":"[bryan_boorstein]","startTime":1275.653,"endTime":1279.299,"body":"two per cent or something like that you"},{"speaker":"[bryan_boorstein]","startTime":1279.339,"endTime":1279.479,"body":"know"},{"speaker":"[aaron_straker]","startTime":1279.489,"endTime":1279.51,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":1279.54,"endTime":1283.366,"body":"and so um like i noticed it"},{"speaker":"[bryan_boorstein]","startTime":1279.54,"endTime":1283.366,"body":"when i go the store i don't really"},{"speaker":"[bryan_boorstein]","startTime":1283.607,"endTime":1286.472,"body":"tend to look at prices too often"},{"speaker":"[bryan_boorstein]","startTime":1283.607,"endTime":1286.472,"body":"but when i do i'm just like whoa"},{"speaker":"[bryan_boorstein]","startTime":1286.752,"endTime":1291.14,"body":"things didn't use to be that expensive"},{"speaker":"[bryan_boorstein]","startTime":1286.752,"endTime":1291.14,"body":"so i mean that is super representative of"},{"speaker":"[bryan_boorstein]","startTime":1291.18,"endTime":1292.823,"body":"their just being a supply demand issue"},{"speaker":"[aaron_straker]","startTime":1293.12,"endTime":1295.023,"body":"yeah yeah um"},{"speaker":"[bryan_boorstein]","startTime":1295.604,"endTime":1295.746,"body":"ah"},{"speaker":"[aaron_straker]","startTime":1295.804,"endTime":1298.028,"body":"and then the last thing so so"},{"speaker":"[aaron_straker]","startTime":1295.804,"endTime":1298.028,"body":"i'm back"},{"speaker":"[bryan_boorstein]","startTime":1297.905,"endTime":1298.207,"body":"oh"},{"speaker":"[aaron_straker]","startTime":1298.088,"endTime":1299.63,"body":"at the smaller gym which is very"},{"speaker":"[bryan_boorstein]","startTime":1299.705,"endTime":1299.887,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1301.393,"endTime":1301.493,"body":"kind"},{"speaker":"[bryan_boorstein]","startTime":1301.445,"endTime":1301.686,"body":"oh"},{"speaker":"[aaron_straker]","startTime":1301.534,"endTime":1303.016,"body":"of reminiscent of a high school"},{"speaker":"[bryan_boorstein]","startTime":1302.994,"endTime":1303.035,"body":"ah"},{"speaker":"[aaron_straker]","startTime":1303.597,"endTime":1308.024,"body":"weight room sort of thing which brings"},{"speaker":"[aaron_straker]","startTime":1303.597,"endTime":1308.024,"body":"back some nostalgia but then also some just"},{"speaker":"[aaron_straker]","startTime":1308.265,"endTime":1309.747,"body":"frustrations of like i just want"},{"speaker":"[bryan_boorstein]","startTime":1309.749,"endTime":1309.81,"body":"ah"},{"speaker":"[aaron_straker]","startTime":1309.827,"endTime":1316.438,"body":"a functional trainer you know but i"},{"speaker":"[aaron_straker]","startTime":1309.827,"endTime":1316.438,"body":"was like okay i need a squat pattern"},{"speaker":"[aaron_straker]","startTime":1316.519,"endTime":1320.585,"body":"movement on this day i'm going a"},{"speaker":"[aaron_straker]","startTime":1316.519,"endTime":1320.585,"body":"put back in like a traditional barbell you"},{"speaker":"[aaron_straker]","startTime":1320.625,"endTime":1322.849,"body":"know back squad it's been over two"},{"speaker":"[aaron_straker]","startTime":1320.625,"endTime":1322.849,"body":"years"},{"speaker":"[bryan_boorstein]","startTime":1322.866,"endTime":1322.947,"body":"ah"},{"speaker":"[aaron_straker]","startTime":1323.33,"endTime":1324.031,"body":"my legs have gotten"},{"speaker":"[bryan_boorstein]","startTime":1323.868,"endTime":1323.908,"body":"m"},{"speaker":"[aaron_straker]","startTime":1324.071,"endTime":1325.013,"body":"a lot stronger i"},{"speaker":"[bryan_boorstein]","startTime":1325.004,"endTime":1325.025,"body":"m"},{"speaker":"[aaron_straker]","startTime":1325.093,"endTime":1325.253,"body":"have"},{"speaker":"[bryan_boorstein]","startTime":1325.265,"endTime":1326.255,"body":"oh"},{"speaker":"[aaron_straker]","startTime":1325.674,"endTime":1328.859,"body":"significant better leg development than i used"},{"speaker":"[aaron_straker]","startTime":1325.674,"endTime":1328.859,"body":"to i'm going to put"},{"speaker":"[bryan_boorstein]","startTime":1328.896,"endTime":1328.916,"body":"m"},{"speaker":"[aaron_straker]","startTime":1328.919,"endTime":1331.364,"body":"it back and so yesterday i was"},{"speaker":"[aaron_straker]","startTime":1328.919,"endTime":1331.364,"body":"like you know week one"},{"speaker":"[bryan_boorstein]","startTime":1331.364,"endTime":1331.385,"body":"m"},{"speaker":"[aaron_straker]","startTime":1331.384,"endTime":1336.393,"body":"where i'm testing everything and it felt"},{"speaker":"[aaron_straker]","startTime":1331.384,"endTime":1336.393,"body":"absolutely horrible and i was like there's no"},{"speaker":"[aaron_straker]","startTime":1336.573,"endTime":1337.815,"body":"fucking way i'm going to do this"},{"speaker":"[bryan_boorstein]","startTime":1339.105,"endTime":1341.047,"body":"i saw the video it didn't look"},{"speaker":"[bryan_boorstein]","startTime":1339.105,"endTime":1341.047,"body":"that bad"},{"speaker":"[aaron_straker]","startTime":1341.22,"endTime":1342.12,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1341.267,"endTime":1345.891,"body":"i mean i saw your comment was"},{"speaker":"[bryan_boorstein]","startTime":1341.267,"endTime":1345.891,"body":"like more hipflexion than neflxion or whatever"},{"speaker":"[aaron_straker]","startTime":1345.81,"endTime":1346.076,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1346.252,"endTime":1348.774,"body":"it really looked pretty even to me"},{"speaker":"[bryan_boorstein]","startTime":1346.252,"endTime":1348.774,"body":"it didn't look terrible"},{"speaker":"[aaron_straker]","startTime":1349.17,"endTime":1352.595,"body":"it's like the moment arm and that's"},{"speaker":"[aaron_straker]","startTime":1349.17,"endTime":1352.595,"body":"kind of like what i now that i"},{"speaker":"[aaron_straker]","startTime":1352.996,"endTime":1358.325,"body":"just know more like than i used"},{"speaker":"[aaron_straker]","startTime":1352.996,"endTime":1358.325,"body":"to around like squat mechanics and different things"},{"speaker":"[aaron_straker]","startTime":1358.365,"endTime":1363.093,"body":"like that it's just like how for"},{"speaker":"[aaron_straker]","startTime":1358.365,"endTime":1363.093,"body":"me to bow and based like my femerlengthrog"},{"speaker":"[aaron_straker]","startTime":1363.113,"endTime":1367.08,"body":"whatever like the bar is basically almost"},{"speaker":"[aaron_straker]","startTime":1363.113,"endTime":1367.08,"body":"stacked right over the knee joint and then"},{"speaker":"[aaron_straker]","startTime":1367.14,"endTime":1369.604,"body":"i just have that big moment arm"},{"speaker":"[aaron_straker]","startTime":1367.14,"endTime":1369.604,"body":"at the hip and that's why i've always"},{"speaker":"[aaron_straker]","startTime":1369.644,"endTime":1374.272,"body":"been a hip dominant squat or like"},{"speaker":"[aaron_straker]","startTime":1369.644,"endTime":1374.272,"body":"at that position kind of don't really have"},{"speaker":"[aaron_straker]","startTime":1374.312,"endTime":1375.433,"body":"a choice um"},{"speaker":"[bryan_boorstein]","startTime":1375.495,"endTime":1375.657,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1375.654,"endTime":1380.041,"body":"and it just did not feel good"},{"speaker":"[aaron_straker]","startTime":1375.654,"endTime":1380.041,"body":"and same thing like always i was like"},{"speaker":"[aaron_straker]","startTime":1380.101,"endTime":1384.448,"body":"my lower back i could feel the"},{"speaker":"[aaron_straker]","startTime":1380.101,"endTime":1384.448,"body":"fatigue and my quads didn't even have that"},{"speaker":"[aaron_straker]","startTime":1385.25,"endTime":1386.274,"body":"kind of like subjective"},{"speaker":"[bryan_boorstein]","startTime":1386.159,"endTime":1386.18,"body":"i"},{"speaker":"[aaron_straker]","startTime":1386.314,"endTime":1388.804,"body":"you know pump like i would out"},{"speaker":"[aaron_straker]","startTime":1386.314,"endTime":1388.804,"body":"of a hack squad"},{"speaker":"[bryan_boorstein]","startTime":1388.805,"endTime":1388.825,"body":"m"},{"speaker":"[aaron_straker]","startTime":1388.844,"endTime":1389.747,"body":"or something and i was like"},{"speaker":"[bryan_boorstein]","startTime":1390.305,"endTime":1390.527,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1390.47,"endTime":1394.136,"body":"this is i was like i'm glad"},{"speaker":"[aaron_straker]","startTime":1390.47,"endTime":1394.136,"body":"i closed the loop because there was always"},{"speaker":"[aaron_straker]","startTime":1394.176,"endTime":1394.416,"body":"this thing"},{"speaker":"[bryan_boorstein]","startTime":1394.438,"endTime":1395.045,"body":"hm"},{"speaker":"[aaron_straker]","startTime":1394.456,"endTime":1397.061,"body":"in the back of my head like"},{"speaker":"[aaron_straker]","startTime":1394.456,"endTime":1397.061,"body":"oh i know more now maybe i can"},{"speaker":"[aaron_straker]","startTime":1397.121,"endTime":1401.588,"body":"perform it better but it was pretty"},{"speaker":"[aaron_straker]","startTime":1397.121,"endTime":1401.588,"body":"much like more the same it felt like"},{"speaker":"[aaron_straker]","startTime":1401.628,"endTime":1404.251,"body":"a super hard effort in my i"},{"speaker":"[aaron_straker]","startTime":1401.628,"endTime":1404.251,"body":"didn't get that"},{"speaker":"[bryan_boorstein]","startTime":1404.495,"endTime":1407.105,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1404.792,"endTime":1408.475,"body":"stimulus that i wanted my knees kind"},{"speaker":"[aaron_straker]","startTime":1404.792,"endTime":1408.475,"body":"of already feeling a little little bit and"},{"speaker":"[aaron_straker]","startTime":1408.496,"endTime":1410.678,"body":"i was like there's no way like"},{"speaker":"[aaron_straker]","startTime":1408.496,"endTime":1410.678,"body":"i'm not there's"},{"speaker":"[bryan_boorstein]","startTime":1410.597,"endTime":1410.74,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1410.738,"endTime":1411.499,"body":"no way i'm doing this"},{"speaker":"[bryan_boorstein]","startTime":1412.205,"endTime":1415.733,"body":"and you didn't try like a heel"},{"speaker":"[bryan_boorstein]","startTime":1412.205,"endTime":1415.733,"body":"wedge set up or anything like that"},{"speaker":"[aaron_straker]","startTime":1416.052,"endTime":1420.84,"body":"i mean i had my only shoes"},{"speaker":"[aaron_straker]","startTime":1416.052,"endTime":1420.84,"body":"on but it was i didn't and then"},{"speaker":"[aaron_straker]","startTime":1420.94,"endTime":1424.546,"body":"also the how the squat rack is"},{"speaker":"[aaron_straker]","startTime":1420.94,"endTime":1424.546,"body":"is the safety bars are like kind of"},{"speaker":"[aaron_straker]","startTime":1424.586,"endTime":1427.711,"body":"high so i had to use like"},{"speaker":"[aaron_straker]","startTime":1424.586,"endTime":1427.711,"body":"a really more o grip and i would"},{"speaker":"[aaron_straker]","startTime":1427.791,"endTime":1432.018,"body":"prefer um and i was like this"},{"speaker":"[aaron_straker]","startTime":1427.791,"endTime":1432.018,"body":"is i'm just going to use the smith"},{"speaker":"[aaron_straker]","startTime":1432.098,"endTime":1435.945,"body":"machine like um like the heel elevated"},{"speaker":"[aaron_straker]","startTime":1432.098,"endTime":1435.945,"body":"smith machine squat and"},{"speaker":"[bryan_boorstein]","startTime":1436.361,"endTime":1436.955,"body":"hm"},{"speaker":"[aaron_straker]","startTime":1436.987,"endTime":1439.271,"body":"it is what it is but at"},{"speaker":"[aaron_straker]","startTime":1436.987,"endTime":1439.271,"body":"least i know but that kind of funny"},{"speaker":"[aaron_straker]","startTime":1439.332,"endTime":1441.68,"body":"or i was like excited about it"},{"speaker":"[aaron_straker]","startTime":1439.332,"endTime":1441.68,"body":"and then i was like"},{"speaker":"[bryan_boorstein]","startTime":1441.645,"endTime":1441.808,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1441.74,"endTime":1443.205,"body":"this no way in hell no"},{"speaker":"[bryan_boorstein]","startTime":1443.135,"endTime":1443.915,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1443.386,"endTime":1443.848,"body":"way in hell"},{"speaker":"[bryan_boorstein]","startTime":1444.756,"endTime":1446.025,"body":"we talked about this like a"},{"speaker":"[aaron_straker]","startTime":1446.19,"endTime":1446.392,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1447.365,"endTime":1450.41,"body":"over a year ago when i did"},{"speaker":"[bryan_boorstein]","startTime":1447.365,"endTime":1450.41,"body":"my last strength cycle and i threw like"},{"speaker":"[bryan_boorstein]","startTime":1450.55,"endTime":1453.875,"body":"back squats and dead lift back in"},{"speaker":"[bryan_boorstein]","startTime":1450.55,"endTime":1453.875,"body":"and stuff like that kind of wild that"},{"speaker":"[bryan_boorstein]","startTime":1453.916,"endTime":1458.082,"body":"that was actually like last september october"},{"speaker":"[bryan_boorstein]","startTime":1453.916,"endTime":1458.082,"body":"so we're literally a"},{"speaker":"[aaron_straker]","startTime":1458.18,"endTime":1458.361,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1458.183,"endTime":1458.383,"body":"year"},{"speaker":"[aaron_straker]","startTime":1458.722,"endTime":1458.943,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1459.004,"endTime":1459.565,"body":"from when i did"},{"speaker":"[aaron_straker]","startTime":1459.464,"endTime":1459.986,"body":"crazy"},{"speaker":"[bryan_boorstein]","startTime":1459.625,"endTime":1461.348,"body":"that which doesn't feel like a year"},{"speaker":"[bryan_boorstein]","startTime":1459.625,"endTime":1461.348,"body":"ago"},{"speaker":"[aaron_straker]","startTime":1461.572,"endTime":1461.754,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1462.029,"endTime":1464.453,"body":"um but but i remember"},{"speaker":"[aaron_straker]","startTime":1464.43,"endTime":1464.793,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1464.553,"endTime":1467.979,"body":"you saying at that time like yeah"},{"speaker":"[bryan_boorstein]","startTime":1464.553,"endTime":1467.979,"body":"i'm sure one day i'll like do another"},{"speaker":"[bryan_boorstein]","startTime":1468.039,"endTime":1472.568,"body":"back squat cycle and like see if"},{"speaker":"[bryan_boorstein]","startTime":1468.039,"endTime":1472.568,"body":"i can still as strong as i was"},{"speaker":"[bryan_boorstein]","startTime":1472.648,"endTime":1475.194,"body":"and like all that stuff and now"},{"speaker":"[bryan_boorstein]","startTime":1472.648,"endTime":1475.194,"body":"it's just like a"},{"speaker":"[aaron_straker]","startTime":1475.247,"endTime":1475.349,"body":"no"},{"speaker":"[bryan_boorstein]","startTime":1475.255,"endTime":1477.681,"body":"year later you're like no that that"},{"speaker":"[bryan_boorstein]","startTime":1475.255,"endTime":1477.681,"body":"should ain't happening"},{"speaker":"[aaron_straker]","startTime":1477.631,"endTime":1479.673,"body":"no it's not worth it the dead"},{"speaker":"[aaron_straker]","startTime":1477.631,"endTime":1479.673,"body":"lift"},{"speaker":"[bryan_boorstein]","startTime":1479.555,"endTime":1480.635,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1480.074,"endTime":1483.438,"body":"i could i have always enjoyed debt"},{"speaker":"[aaron_straker]","startTime":1480.074,"endTime":1483.438,"body":"lifting in my proportions"},{"speaker":"[bryan_boorstein]","startTime":1483.385,"endTime":1483.527,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1483.498,"endTime":1486.072,"body":"or just better set up for that"},{"speaker":"[aaron_straker]","startTime":1483.498,"endTime":1486.072,"body":"but"},{"speaker":"[bryan_boorstein]","startTime":1486.526,"endTime":1486.67,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1486.672,"endTime":1487.834,"body":"yeah no fucking way"},{"speaker":"[bryan_boorstein]","startTime":1488.725,"endTime":1488.866,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1490.337,"endTime":1492.179,"body":"cool ready to jump into today's episode"},{"speaker":"[bryan_boorstein]","startTime":1493.245,"endTime":1495.709,"body":"yeah yeah so before we talk"},{"speaker":"[aaron_straker]","startTime":1495.601,"endTime":1495.682,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":1495.809,"endTime":1496.53,"body":"about rep"},{"speaker":"[aaron_straker]","startTime":1496.59,"endTime":1496.812,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1496.61,"endTime":1499.054,"body":"ranges which i know we're"},{"speaker":"[aaron_straker]","startTime":1499.11,"endTime":1499.351,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1499.115,"endTime":1504.504,"body":"super excited about that we did have"},{"speaker":"[bryan_boorstein]","startTime":1499.115,"endTime":1504.504,"body":"a question from a long time listener hit"},{"speaker":"[bryan_boorstein]","startTime":1504.584,"endTime":1510.534,"body":"me up on d m and he"},{"speaker":"[bryan_boorstein]","startTime":1504.584,"endTime":1510.534,"body":"was asking about fly movements versus press movements"},{"speaker":"[bryan_boorstein]","startTime":1511.355,"endTime":1514.821,"body":"and so his question was basically was"},{"speaker":"[bryan_boorstein]","startTime":1511.355,"endTime":1514.821,"body":"kind of long but i'll just read it"},{"speaker":"[bryan_boorstein]","startTime":1514.841,"endTime":1518.527,"body":"real quick what do you think of"},{"speaker":"[bryan_boorstein]","startTime":1514.841,"endTime":1518.527,"body":"the hyper tr fix potential is of a"},{"speaker":"[bryan_boorstein]","startTime":1518.607,"endTime":1522.574,"body":"peck fly versus press any opinion on"},{"speaker":"[bryan_boorstein]","startTime":1518.607,"endTime":1522.574,"body":"what ratio of fly to press"},{"speaker":"[aaron_straker]","startTime":1522.585,"endTime":1522.667,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":1522.634,"endTime":1526.48,"body":"volume would make the most sense in"},{"speaker":"[bryan_boorstein]","startTime":1522.634,"endTime":1526.48,"body":"a hypertrophy program i feel like flies"},{"speaker":"[aaron_straker]","startTime":1526.41,"endTime":1526.616,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1526.54,"endTime":1527.682,"body":"give a better stretch and cause"},{"speaker":"[aaron_straker]","startTime":1527.754,"endTime":1527.856,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":1527.802,"endTime":1533.033,"body":"less systemic fate again potential shoulder joint"},{"speaker":"[bryan_boorstein]","startTime":1527.802,"endTime":1533.033,"body":"stress so you might be able to do"},{"speaker":"[bryan_boorstein]","startTime":1533.113,"endTime":1537.503,"body":"more effective volume on the flies and"},{"speaker":"[bryan_boorstein]","startTime":1533.113,"endTime":1537.503,"body":"then he wrote like a day later and"},{"speaker":"[bryan_boorstein]","startTime":1537.563,"endTime":1541.278,"body":"said now that i re think it"},{"speaker":"[bryan_boorstein]","startTime":1537.563,"endTime":1541.278,"body":"could a deeper stretch cause more muscle damage"},{"speaker":"[bryan_boorstein]","startTime":1541.319,"endTime":1544.723,"body":"and more soreness so maybe i didn't"},{"speaker":"[bryan_boorstein]","startTime":1541.319,"endTime":1544.723,"body":"think that one through but hey curious what"},{"speaker":"[aaron_straker]","startTime":1544.74,"endTime":1545.46,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1544.763,"endTime":1547.67,"body":"you guys think um so yeah"},{"speaker":"[aaron_straker]","startTime":1547.71,"endTime":1548.038,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1547.971,"endTime":1551.101,"body":"i have a few different thoughts but"},{"speaker":"[bryan_boorstein]","startTime":1547.971,"endTime":1551.101,"body":"how about you you want to jump in"},{"speaker":"[bryan_boorstein]","startTime":1551.121,"endTime":1551.562,"body":"with anything"},{"speaker":"[aaron_straker]","startTime":1553.92,"endTime":1554.801,"body":"yeah i mean"},{"speaker":"[bryan_boorstein]","startTime":1554.876,"endTime":1555.017,"body":"ah"},{"speaker":"[aaron_straker]","startTime":1555.221,"endTime":1558.925,"body":"i can i can also just kind"},{"speaker":"[aaron_straker]","startTime":1555.221,"endTime":1558.925,"body":"of play you know back seat to and"},{"speaker":"[aaron_straker]","startTime":1558.986,"endTime":1559.526,"body":"add my thoughts"},{"speaker":"[bryan_boorstein]","startTime":1559.446,"endTime":1559.608,"body":"sure"},{"speaker":"[aaron_straker]","startTime":1559.626,"endTime":1561.789,"body":"after you break it down in parts"},{"speaker":"[aaron_straker]","startTime":1559.626,"endTime":1561.789,"body":"for sure"},{"speaker":"[bryan_boorstein]","startTime":1562.265,"endTime":1567.258,"body":"sure yeah so i am i think"},{"speaker":"[bryan_boorstein]","startTime":1562.265,"endTime":1567.258,"body":"there's a few different ways you can look"},{"speaker":"[bryan_boorstein]","startTime":1567.318,"endTime":1569.143,"body":"at this like"},{"speaker":"[aaron_straker]","startTime":1569.473,"endTime":1569.97,"body":"kay"},{"speaker":"[bryan_boorstein]","startTime":1570.245,"endTime":1575.299,"body":"the first reaction is or maybe i"},{"speaker":"[bryan_boorstein]","startTime":1570.245,"endTime":1575.299,"body":"should say not my first reaction now but"},{"speaker":"[bryan_boorstein]","startTime":1575.359,"endTime":1581.31,"body":"maybe what i think people think my"},{"speaker":"[bryan_boorstein]","startTime":1575.359,"endTime":1581.31,"body":"reaction should be would be more based off"},{"speaker":"[bryan_boorstein]","startTime":1581.37,"endTime":1584.936,"body":"of like the end one philosophy of"},{"speaker":"[bryan_boorstein]","startTime":1581.37,"endTime":1584.936,"body":"you know you want to use your rib"},{"speaker":"[bryan_boorstein]","startTime":1585.056,"endTime":1589.884,"body":"cage to press around and leverage your"},{"speaker":"[bryan_boorstein]","startTime":1585.056,"endTime":1589.884,"body":"rib cage so that you know you wouldn't"},{"speaker":"[bryan_boorstein]","startTime":1589.924,"endTime":1593.43,"body":"want to do a movement that's super"},{"speaker":"[bryan_boorstein]","startTime":1589.924,"endTime":1593.43,"body":"abducted away from the body because then you're"},{"speaker":"[bryan_boorstein]","startTime":1593.45,"endTime":1597.677,"body":"not leveraging your ribkidge and you so"},{"speaker":"[bryan_boorstein]","startTime":1593.45,"endTime":1597.677,"body":"anyway that would be that would be what"},{"speaker":"[bryan_boorstein]","startTime":1597.717,"endTime":1599.52,"body":"i think people would expect me to"},{"speaker":"[bryan_boorstein]","startTime":1597.717,"endTime":1599.52,"body":"say"},{"speaker":"[aaron_straker]","startTime":1599.721,"endTime":1599.863,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1600.261,"endTime":1602.986,"body":"and i think that a year ago"},{"speaker":"[bryan_boorstein]","startTime":1600.261,"endTime":1602.986,"body":"going through that one stuff"},{"speaker":"[aaron_straker]","startTime":1602.79,"endTime":1602.994,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1603.367,"endTime":1607.294,"body":"that probably would be what i would"},{"speaker":"[bryan_boorstein]","startTime":1603.367,"endTime":1607.294,"body":"say um"},{"speaker":"[aaron_straker]","startTime":1607.11,"endTime":1608.61,"body":"yeah yeah"},{"speaker":"[bryan_boorstein]","startTime":1608.527,"endTime":1608.568,"body":"i"},{"speaker":"[aaron_straker]","startTime":1608.91,"endTime":1609.535,"body":"uh"},{"speaker":"[bryan_boorstein]","startTime":1609.511,"endTime":1612.1,"body":"i went and did a quick search"},{"speaker":"[bryan_boorstein]","startTime":1609.511,"endTime":1612.1,"body":"on"},{"speaker":"[aaron_straker]","startTime":1613.483,"endTime":1613.584,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":1614.395,"endTime":1619.4,"body":"research pub met to see if there've"},{"speaker":"[bryan_boorstein]","startTime":1614.395,"endTime":1619.4,"body":"been studies that have looked at this and"},{"speaker":"[bryan_boorstein]","startTime":1619.62,"endTime":1626.231,"body":"there've been three that that i found"},{"speaker":"[bryan_boorstein]","startTime":1619.62,"endTime":1626.231,"body":"two of them compared the peck deck machine"},{"speaker":"[bryan_boorstein]","startTime":1627.225,"endTime":1631.492,"body":"two uh some sort of press i'm"},{"speaker":"[bryan_boorstein]","startTime":1627.225,"endTime":1631.492,"body":"not exactly sure if it was a bench"},{"speaker":"[bryan_boorstein]","startTime":1631.572,"endTime":1635.979,"body":"press or dumbbell press or whatever it"},{"speaker":"[bryan_boorstein]","startTime":1631.572,"endTime":1635.979,"body":"was and then one actually compared a dumb"},{"speaker":"[bryan_boorstein]","startTime":1636.019,"endTime":1641.51,"body":"bell fly to a bar bell bench"},{"speaker":"[bryan_boorstein]","startTime":1636.019,"endTime":1641.51,"body":"press um and from the quick kind of"},{"speaker":"[bryan_boorstein]","startTime":1641.59,"endTime":1647.082,"body":"review that i did it seemed like"},{"speaker":"[bryan_boorstein]","startTime":1641.59,"endTime":1647.082,"body":"the pressing movement out performed the fly movement"},{"speaker":"[bryan_boorstein]","startTime":1647.362,"endTime":1653.062,"body":"in the majority of the cases or"},{"speaker":"[bryan_boorstein]","startTime":1647.362,"endTime":1653.062,"body":"all of them i literally looked at this"},{"speaker":"[bryan_boorstein]","startTime":1653.122,"endTime":1657.91,"body":"for five minutes quickly before the show"},{"speaker":"[bryan_boorstein]","startTime":1653.122,"endTime":1657.91,"body":"so i can't very confidently say what i"},{"speaker":"[bryan_boorstein]","startTime":1657.97,"endTime":1661.843,"body":"saw but i wanted to at least"},{"speaker":"[bryan_boorstein]","startTime":1657.97,"endTime":1661.843,"body":"have something to kind of begin this discussion"},{"speaker":"[bryan_boorstein]","startTime":1661.904,"endTime":1670.609,"body":"with and so the that was really"},{"speaker":"[bryan_boorstein]","startTime":1661.904,"endTime":1670.609,"body":"like the conclusion that was found was that"},{"speaker":"[bryan_boorstein]","startTime":1670.649,"endTime":1674.976,"body":"the bar bell pressing just seemed to"},{"speaker":"[bryan_boorstein]","startTime":1670.649,"endTime":1674.976,"body":"be more effective for the pectorals major pressing"},{"speaker":"[bryan_boorstein]","startTime":1675.036,"endTime":1680.365,"body":"structures there was i believe a study"},{"speaker":"[bryan_boorstein]","startTime":1675.036,"endTime":1680.365,"body":"that found that the dumb bell fly had"},{"speaker":"[bryan_boorstein]","startTime":1680.425,"endTime":1680.866,"body":"a little bit"},{"speaker":"[aaron_straker]","startTime":1680.832,"endTime":1681.48,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1680.966,"endTime":1686.375,"body":"more m g activity on the front"},{"speaker":"[bryan_boorstein]","startTime":1680.966,"endTime":1686.375,"body":"dealt which also doesn't surprise me as you"},{"speaker":"[bryan_boorstein]","startTime":1686.415,"endTime":1690.943,"body":"know a common sentiment is that as"},{"speaker":"[bryan_boorstein]","startTime":1686.415,"endTime":1690.943,"body":"you stretch back and down that the stretch"},{"speaker":"[bryan_boorstein]","startTime":1691.023,"endTime":1693.066,"body":"actually occurs more the delt than it"},{"speaker":"[bryan_boorstein]","startTime":1691.023,"endTime":1693.066,"body":"does on the"},{"speaker":"[aaron_straker]","startTime":1693.0,"endTime":1693.248,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1693.106,"endTime":1697.854,"body":"chest and we tend to know that"},{"speaker":"[bryan_boorstein]","startTime":1693.106,"endTime":1697.854,"body":"whatever muscles being stretched at the bottom of"},{"speaker":"[bryan_boorstein]","startTime":1697.894,"endTime":1702.763,"body":"the rep is probably the muscle that's"},{"speaker":"[bryan_boorstein]","startTime":1697.894,"endTime":1702.763,"body":"receiving the majority of the stimulus um so"},{"speaker":"[bryan_boorstein]","startTime":1702.863,"endTime":1702.983,"body":"none"},{"speaker":"[aaron_straker]","startTime":1702.99,"endTime":1704.16,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1703.023,"endTime":1704.666,"body":"of that really prizes me"},{"speaker":"[aaron_straker]","startTime":1705.3,"endTime":1705.545,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1705.507,"endTime":1710.535,"body":"i know that at least one of"},{"speaker":"[bryan_boorstein]","startTime":1705.507,"endTime":1710.535,"body":"these studies was m g based and if"},{"speaker":"[bryan_boorstein]","startTime":1710.595,"endTime":1713.185,"body":"you're compared i think it was probably"},{"speaker":"[bryan_boorstein]","startTime":1710.595,"endTime":1713.185,"body":"the dumb bell fly study because if you're"},{"speaker":"[bryan_boorstein]","startTime":1713.205,"endTime":1718.799,"body":"comparing a dumb bell fly to a"},{"speaker":"[bryan_boorstein]","startTime":1713.205,"endTime":1718.799,"body":"bench press the m g activity is going"},{"speaker":"[bryan_boorstein]","startTime":1718.839,"endTime":1722.706,"body":"to be at the contracted position primarily"},{"speaker":"[bryan_boorstein]","startTime":1718.839,"endTime":1722.706,"body":"we know that through m g research"},{"speaker":"[aaron_straker]","startTime":1722.679,"endTime":1722.7,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":1723.347,"endTime":1727.694,"body":"so like maybe you would see higher"},{"speaker":"[bryan_boorstein]","startTime":1723.347,"endTime":1727.694,"body":"m g potentially on a peck deck because"},{"speaker":"[bryan_boorstein]","startTime":1728.095,"endTime":1733.283,"body":"actually having tension at the contracted position"},{"speaker":"[bryan_boorstein]","startTime":1728.095,"endTime":1733.283,"body":"where as at a dumbbell fly you're basically"},{"speaker":"[bryan_boorstein]","startTime":1733.324,"endTime":1740.496,"body":"doing the dumbbell fly for the stretch"},{"speaker":"[bryan_boorstein]","startTime":1733.324,"endTime":1740.496,"body":"mediated higperturfee potentially and so you're not going"},{"speaker":"[bryan_boorstein]","startTime":1740.516,"endTime":1743.761,"body":"to get a huge m g reading"},{"speaker":"[bryan_boorstein]","startTime":1740.516,"endTime":1743.761,"body":"at the stretch position whereas a bench press"},{"speaker":"[bryan_boorstein]","startTime":1744.001,"endTime":1748.369,"body":"is also a lengthened overload movement but"},{"speaker":"[bryan_boorstein]","startTime":1744.001,"endTime":1748.369,"body":"it does have more tension through the contracted"},{"speaker":"[bryan_boorstein]","startTime":1748.429,"endTime":1751.734,"body":"portions of the wrap then than a"},{"speaker":"[bryan_boorstein]","startTime":1748.429,"endTime":1751.734,"body":"fly does where you essentially get to the"},{"speaker":"[bryan_boorstein]","startTime":1751.774,"endTime":1758.027,"body":"top the weapon nothing is happening so"},{"speaker":"[bryan_boorstein]","startTime":1751.774,"endTime":1758.027,"body":"that's kind of like the research side of"},{"speaker":"[bryan_boorstein]","startTime":1758.088,"endTime":1763.036,"body":"it i think practically or maybe anecdotally"},{"speaker":"[bryan_boorstein]","startTime":1758.088,"endTime":1763.036,"body":"would be the better way of saying that"},{"speaker":"[bryan_boorstein]","startTime":1763.396,"endTime":1769.827,"body":"from my experience i love fly movements"},{"speaker":"[bryan_boorstein]","startTime":1763.396,"endTime":1769.827,"body":"i went through a period of time where"},{"speaker":"[bryan_boorstein]","startTime":1769.847,"endTime":1773.634,"body":"i didn't use them when i was"},{"speaker":"[bryan_boorstein]","startTime":1769.847,"endTime":1773.634,"body":"super in inundated with the n one stuff"},{"speaker":"[bryan_boorstein]","startTime":1773.714,"endTime":1776.518,"body":"and i was trying to use the"},{"speaker":"[bryan_boorstein]","startTime":1773.714,"endTime":1776.518,"body":"rib cage for everything and i was doing"},{"speaker":"[bryan_boorstein]","startTime":1777.099,"endTime":1782.719,"body":"primarily press arounds and different press variations"},{"speaker":"[bryan_boorstein]","startTime":1777.099,"endTime":1782.719,"body":"that a duck the arm across the body"},{"speaker":"[bryan_boorstein]","startTime":1782.839,"endTime":1783.501,"body":"using the rib cage"},{"speaker":"[aaron_straker]","startTime":1783.42,"endTime":1783.642,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1783.541,"endTime":1790.534,"body":"for leverage etcetera and man i know"},{"speaker":"[bryan_boorstein]","startTime":1783.541,"endTime":1790.534,"body":"soreness just isn't something that we want to"},{"speaker":"[bryan_boorstein]","startTime":1790.694,"endTime":1795.316,"body":"put too much credence in like you"},{"speaker":"[bryan_boorstein]","startTime":1790.694,"endTime":1795.316,"body":"you don't want to be like i had"},{"speaker":"[bryan_boorstein]","startTime":1795.356,"endTime":1798.902,"body":"a poor session because i didn't get"},{"speaker":"[bryan_boorstein]","startTime":1795.356,"endTime":1798.902,"body":"sore but i also like to look"},{"speaker":"[aaron_straker]","startTime":1798.96,"endTime":1799.123,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1798.962,"endTime":1803.249,"body":"at soreness as a sign of like"},{"speaker":"[bryan_boorstein]","startTime":1798.962,"endTime":1803.249,"body":"hey at least you're stimulating the muscle that"},{"speaker":"[bryan_boorstein]","startTime":1803.65,"endTime":1809.66,"body":"you want to stimulate type thing and"},{"speaker":"[bryan_boorstein]","startTime":1803.65,"endTime":1809.66,"body":"when i am doing straight up pressing movements"},{"speaker":"[aaron_straker]","startTime":1809.37,"endTime":1809.631,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1810.882,"endTime":1816.952,"body":"i don't get sore in my chest"},{"speaker":"[bryan_boorstein]","startTime":1810.882,"endTime":1816.952,"body":"like i just don't um but it takes"},{"speaker":"[bryan_boorstein]","startTime":1817.092,"endTime":1823.403,"body":"a very very sma old dose of"},{"speaker":"[bryan_boorstein]","startTime":1817.092,"endTime":1823.403,"body":"a fly type movement to get me sore"},{"speaker":"[bryan_boorstein]","startTime":1823.523,"endTime":1825.346,"body":"and not just as like a novel"},{"speaker":"[bryan_boorstein]","startTime":1823.523,"endTime":1825.346,"body":"thing like"},{"speaker":"[aaron_straker]","startTime":1825.33,"endTime":1825.576,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1825.386,"endTime":1827.95,"body":"hey i haven't done flies for six"},{"speaker":"[bryan_boorstein]","startTime":1825.386,"endTime":1827.95,"body":"months let me do one set of flies"},{"speaker":"[bryan_boorstein]","startTime":1827.99,"endTime":1831.596,"body":"and see what happens like yes of"},{"speaker":"[bryan_boorstein]","startTime":1827.99,"endTime":1831.596,"body":"course i would get sore there um but"},{"speaker":"[bryan_boorstein]","startTime":1831.717,"endTime":1835.663,"body":"over the last six plus months i've"},{"speaker":"[bryan_boorstein]","startTime":1831.717,"endTime":1835.663,"body":"had the dumb bell fly press in my"},{"speaker":"[bryan_boorstein]","startTime":1835.763,"endTime":1840.511,"body":"program for a really long time and"},{"speaker":"[bryan_boorstein]","startTime":1835.763,"endTime":1840.511,"body":"i definitely can't take credit for creating this"},{"speaker":"[bryan_boorstein]","startTime":1840.611,"endTime":1844.718,"body":"movement as i'm sure many well have"},{"speaker":"[bryan_boorstein]","startTime":1840.611,"endTime":1844.718,"body":"done it in the past but to me"},{"speaker":"[bryan_boorstein]","startTime":1844.919,"endTime":1849.586,"body":"it just made sense and i instituted"},{"speaker":"[bryan_boorstein]","startTime":1844.919,"endTime":1849.586,"body":"it a number of years ago and it"},{"speaker":"[bryan_boorstein]","startTime":1850.548,"endTime":1856.418,"body":"the last six months have just been"},{"speaker":"[bryan_boorstein]","startTime":1850.548,"endTime":1856.418,"body":"consistently that movement very week in my program"},{"speaker":"[bryan_boorstein]","startTime":1856.959,"endTime":1863.95,"body":"and every week my chest just receives"},{"speaker":"[bryan_boorstein]","startTime":1856.959,"endTime":1863.95,"body":"an incredible stimulus from that um it's always"},{"speaker":"[bryan_boorstein]","startTime":1863.99,"endTime":1868.496,"body":"something that i do second so i"},{"speaker":"[bryan_boorstein]","startTime":1863.99,"endTime":1868.496,"body":"always do my likes press style movements first"},{"speaker":"[aaron_straker]","startTime":1868.29,"endTime":1868.831,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1869.457,"endTime":1873.541,"body":"in this in my life now it's"},{"speaker":"[bryan_boorstein]","startTime":1869.457,"endTime":1873.541,"body":"mostly a cable press if i had a"},{"speaker":"[bryan_boorstein]","startTime":1873.581,"endTime":1877.886,"body":"machine press i would do that too"},{"speaker":"[bryan_boorstein]","startTime":1873.581,"endTime":1877.886,"body":"and then i moved to the dumb bell"},{"speaker":"[bryan_boorstein]","startTime":1877.927,"endTime":1879.669,"body":"fly press and"},{"speaker":"[aaron_straker]","startTime":1879.96,"endTime":1880.261,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1880.31,"endTime":1883.416,"body":"it creates that stretch at at the"},{"speaker":"[bryan_boorstein]","startTime":1880.31,"endTime":1883.416,"body":"bottom that you just"},{"speaker":"[aaron_straker]","startTime":1884.01,"endTime":1884.211,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1884.017,"endTime":1890.147,"body":"cannot get from from like a standard"},{"speaker":"[bryan_boorstein]","startTime":1884.017,"endTime":1890.147,"body":"pressing movement and feel like it also uses"},{"speaker":"[bryan_boorstein]","startTime":1890.207,"endTime":1895.155,"body":"the rib cage more obviously than a"},{"speaker":"[bryan_boorstein]","startTime":1890.207,"endTime":1895.155,"body":"super abducted fly would be because the elbow"},{"speaker":"[bryan_boorstein]","startTime":1895.215,"endTime":1896.077,"body":"is still traveling"},{"speaker":"[aaron_straker]","startTime":1896.1,"endTime":1896.28,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1896.157,"endTime":1897.098,"body":"down and back if"},{"speaker":"[aaron_straker]","startTime":1897.084,"endTime":1897.366,"body":"down"},{"speaker":"[bryan_boorstein]","startTime":1897.139,"endTime":1901.225,"body":"you can see my elbow on youtube"},{"speaker":"[bryan_boorstein]","startTime":1897.139,"endTime":1901.225,"body":"it's more like here than it is like"},{"speaker":"[bryan_boorstein]","startTime":1901.406,"endTime":1905.553,"body":"out here like this like a fly"},{"speaker":"[bryan_boorstein]","startTime":1901.406,"endTime":1905.553,"body":"would be so i'm still in here it's"},{"speaker":"[bryan_boorstein]","startTime":1905.633,"endTime":1909.78,"body":"just going deeper and getting more of"},{"speaker":"[bryan_boorstein]","startTime":1905.633,"endTime":1909.78,"body":"a stretch in the chest there so so"},{"speaker":"[bryan_boorstein]","startTime":1909.96,"endTime":1916.331,"body":"anecdotally i'm a huge flat fan including"},{"speaker":"[bryan_boorstein]","startTime":1909.96,"endTime":1916.331,"body":"some of that in my days usually look"},{"speaker":"[bryan_boorstein]","startTime":1916.391,"endTime":1920.497,"body":"like he asked about volume so my"},{"speaker":"[bryan_boorstein]","startTime":1916.391,"endTime":1920.497,"body":"days usually look like three sets of oppress"},{"speaker":"[bryan_boorstein]","startTime":1920.718,"endTime":1925.205,"body":"and then two sets of a fly"},{"speaker":"[bryan_boorstein]","startTime":1920.718,"endTime":1925.205,"body":"and that's one of my days the other"},{"speaker":"[bryan_boorstein]","startTime":1925.265,"endTime":1925.446,"body":"day"},{"speaker":"[aaron_straker]","startTime":1925.32,"endTime":1927.33,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1925.886,"endTime":1931.396,"body":"i usually just do like three sets"},{"speaker":"[bryan_boorstein]","startTime":1925.886,"endTime":1931.396,"body":"of oppress so that's eight sets of chest"},{"speaker":"[bryan_boorstein]","startTime":1931.536,"endTime":1935.883,"body":"a week and that seems to work"},{"speaker":"[bryan_boorstein]","startTime":1931.536,"endTime":1935.883,"body":"pretty well for me and that's the way"},{"speaker":"[bryan_boorstein]","startTime":1935.943,"endTime":1939.919,"body":"i prefer to go up so a"},{"speaker":"[bryan_boorstein]","startTime":1935.943,"endTime":1939.919,"body":"little mix of science and anecdote i guess"},{"speaker":"[bryan_boorstein]","startTime":1940.18,"endTime":1940.541,"body":"how about you"},{"speaker":"[aaron_straker]","startTime":1943.344,"endTime":1944.986,"body":"so i think"},{"speaker":"[bryan_boorstein]","startTime":1946.085,"endTime":1946.985,"body":"oh"},{"speaker":"[aaron_straker]","startTime":1947.29,"endTime":1951.457,"body":"you have to take what i'm about"},{"speaker":"[aaron_straker]","startTime":1947.29,"endTime":1951.457,"body":"to say with a grain of salt something"},{"speaker":"[aaron_straker]","startTime":1951.497,"endTime":1958.213,"body":"that i have personal i can't say"},{"speaker":"[aaron_straker]","startTime":1951.497,"endTime":1958.213,"body":"vendetta it's just my skip my skeptic kind"},{"speaker":"[aaron_straker]","startTime":1958.273,"endTime":1964.525,"body":"of sense goes off with some of"},{"speaker":"[aaron_straker]","startTime":1958.273,"endTime":1964.525,"body":"the research on things like this i am"},{"speaker":"[aaron_straker]","startTime":1964.846,"endTime":1970.796,"body":"very skeptical of the performance quality of"},{"speaker":"[aaron_straker]","startTime":1964.846,"endTime":1970.796,"body":"the people doing it like if we were"},{"speaker":"[aaron_straker]","startTime":1970.856,"endTime":1970.916,"body":"to"},{"speaker":"[bryan_boorstein]","startTime":1970.865,"endTime":1971.071,"body":"oh"},{"speaker":"[aaron_straker]","startTime":1970.996,"endTime":1975.182,"body":"go gym to gym not even if"},{"speaker":"[aaron_straker]","startTime":1970.996,"endTime":1975.182,"body":"we were to pop in like random gyms"},{"speaker":"[aaron_straker]","startTime":1975.262,"endTime":1981.348,"body":"across the united states and just observe"},{"speaker":"[aaron_straker]","startTime":1975.262,"endTime":1981.348,"body":"people performing a fly and let's say a"},{"speaker":"[aaron_straker]","startTime":1981.448,"endTime":1986.742,"body":"dumbbell bench press i would if we"},{"speaker":"[aaron_straker]","startTime":1981.448,"endTime":1986.742,"body":"were to rent you know a b c"},{"speaker":"[aaron_straker]","startTime":1986.982,"endTime":1991.427,"body":"d you know fucking f thing i"},{"speaker":"[aaron_straker]","startTime":1986.982,"endTime":1991.427,"body":"would say on average we'd probably be at"},{"speaker":"[aaron_straker]","startTime":1991.487,"endTime":1993.771,"body":"like a c o c plus yeah"},{"speaker":"[bryan_boorstein]","startTime":1994.346,"endTime":1994.488,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1994.654,"endTime":1997.311,"body":"i think if you with"},{"speaker":"[bryan_boorstein]","startTime":1997.266,"endTime":1997.307,"body":"m"},{"speaker":"[aaron_straker]","startTime":1997.371,"endTime":2002.439,"body":"that understanding if you took that and"},{"speaker":"[aaron_straker]","startTime":1997.371,"endTime":2002.439,"body":"then improve people's performance"},{"speaker":"[bryan_boorstein]","startTime":2002.125,"endTime":2002.346,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2002.7,"endTime":2009.01,"body":"of it it would potentially change the"},{"speaker":"[aaron_straker]","startTime":2002.7,"endTime":2009.01,"body":"outcomes of the research so as you know"},{"speaker":"[aaron_straker]","startTime":2009.611,"endTime":2014.199,"body":"brian and aron speaking to listener of"},{"speaker":"[aaron_straker]","startTime":2009.611,"endTime":2014.199,"body":"this what i would first recommend doing is"},{"speaker":"[aaron_straker]","startTime":2015.04,"endTime":2019.227,"body":"if you are someone who has a"},{"speaker":"[aaron_straker]","startTime":2015.04,"endTime":2019.227,"body":"c you know performance execution in either of"},{"speaker":"[aaron_straker]","startTime":2019.307,"endTime":2020.76,"body":"these movements bring"},{"speaker":"[bryan_boorstein]","startTime":2020.785,"endTime":2021.634,"body":"yea"},{"speaker":"[aaron_straker]","startTime":2020.8,"endTime":2027.03,"body":"it up to an a because you"},{"speaker":"[aaron_straker]","startTime":2020.8,"endTime":2027.03,"body":"can change your stimulus that you provide by"},{"speaker":"[aaron_straker]","startTime":2027.451,"endTime":2031.678,"body":"changing your performance execution like i was"},{"speaker":"[aaron_straker]","startTime":2027.451,"endTime":2031.678,"body":"someone who used to press you know i"},{"speaker":"[aaron_straker]","startTime":2031.718,"endTime":2034.843,"body":"would only bring my elbow down to"},{"speaker":"[aaron_straker]","startTime":2031.718,"endTime":2034.843,"body":"about ninety and the dumb bells would be"},{"speaker":"[aaron_straker]","startTime":2035.444,"endTime":2036.867,"body":"eight inches away from my chest"},{"speaker":"[bryan_boorstein]","startTime":2036.785,"endTime":2036.945,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2037.107,"endTime":2041.935,"body":"still the thing with like a pressing"},{"speaker":"[aaron_straker]","startTime":2037.107,"endTime":2041.935,"body":"movement like that we get that stretch mediated"},{"speaker":"[aaron_straker]","startTime":2041.975,"endTime":2046.943,"body":"hypertrophy it's a lengthened overload kind of"},{"speaker":"[aaron_straker]","startTime":2041.975,"endTime":2046.943,"body":"movement if you avoid the fully lengthened position"},{"speaker":"[aaron_straker]","startTime":2047.024,"endTime":2049.648,"body":"you don't get to tap into any"},{"speaker":"[aaron_straker]","startTime":2047.024,"endTime":2049.648,"body":"of that you know stretch"},{"speaker":"[bryan_boorstein]","startTime":2049.991,"endTime":2050.545,"body":"hm"},{"speaker":"[aaron_straker]","startTime":2050.529,"endTime":2053.254,"body":"mediated hypertrophy sort of thing so if"},{"speaker":"[aaron_straker]","startTime":2050.529,"endTime":2053.254,"body":"you're someone that's doing"},{"speaker":"[bryan_boorstein]","startTime":2053.0950000000003,"endTime":2054.025,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2053.294,"endTime":2057.4809999999998,"body":"that stop fucking doing that and perform"},{"speaker":"[aaron_straker]","startTime":2053.294,"endTime":2057.4809999999998,"body":"the movements where you can get your elbows"},{"speaker":"[aaron_straker]","startTime":2057.541,"endTime":2061.828,"body":"you know down closer to your rib"},{"speaker":"[aaron_straker]","startTime":2057.541,"endTime":2061.828,"body":"cage and you can get that full stretch"},{"speaker":"[aaron_straker]","startTime":2062.509,"endTime":2067.7380000000003,"body":"and you get better hypertrofic stimulus out"},{"speaker":"[aaron_straker]","startTime":2062.509,"endTime":2067.7380000000003,"body":"of better execution of that movement so"},{"speaker":"[bryan_boorstein]","startTime":2067.9269999999997,"endTime":2068.455,"body":"hm"},{"speaker":"[aaron_straker]","startTime":2067.938,"endTime":2072.045,"body":"the first thing it s like just"},{"speaker":"[aaron_straker]","startTime":2067.938,"endTime":2072.045,"body":"be honest with yourself record a couple of"},{"speaker":"[aaron_straker]","startTime":2072.085,"endTime":2078.977,"body":"your sets um and go from there"},{"speaker":"[aaron_straker]","startTime":2072.085,"endTime":2078.977,"body":"and then second with the fly type of"},{"speaker":"[aaron_straker]","startTime":2079.097,"endTime":2086.75,"body":"movement in brian you really like that"},{"speaker":"[aaron_straker]","startTime":2079.097,"endTime":2086.75,"body":"like fly press kind of hybrid thing personally"},{"speaker":"[aaron_straker]","startTime":2087.231,"endTime":2093.244,"body":"i hate it it's just like it"},{"speaker":"[aaron_straker]","startTime":2087.231,"endTime":2093.244,"body":"doesn't feel good i have a right shoulder"},{"speaker":"[aaron_straker]","startTime":2093.305,"endTime":2097.585,"body":"that i had surgically repaired that i"},{"speaker":"[aaron_straker]","startTime":2093.305,"endTime":2097.585,"body":"just didn't rehab well when i was younger"},{"speaker":"[aaron_straker]","startTime":2097.766,"endTime":2101.772,"body":"and it just bothers it so i"},{"speaker":"[aaron_straker]","startTime":2097.766,"endTime":2101.772,"body":"personally don't like that but like a traditional"},{"speaker":"[aaron_straker]","startTime":2101.932,"endTime":2107.421,"body":"seated like peck you know fly machine"},{"speaker":"[aaron_straker]","startTime":2101.932,"endTime":2107.421,"body":"i can get that similar positioning not as"},{"speaker":"[aaron_straker]","startTime":2107.641,"endTime":2111.885,"body":"much low there because my my arm"},{"speaker":"[aaron_straker]","startTime":2107.641,"endTime":2111.885,"body":"is straight as opposed to bent but i"},{"speaker":"[aaron_straker]","startTime":2111.965,"endTime":2115.388,"body":"can get a good like shortened stimulus"},{"speaker":"[aaron_straker]","startTime":2111.965,"endTime":2115.388,"body":"then right and more kind of like"},{"speaker":"[bryan_boorstein]","startTime":2115.401,"endTime":2115.915,"body":"hm"},{"speaker":"[aaron_straker]","startTime":2115.428,"endTime":2120.625,"body":"a metabolic fatigue of the chest and"},{"speaker":"[aaron_straker]","startTime":2115.428,"endTime":2120.625,"body":"really hammer that kind of shortened position where"},{"speaker":"[aaron_straker]","startTime":2120.685,"endTime":2125.232,"body":"with like the dumb bell press because"},{"speaker":"[aaron_straker]","startTime":2120.685,"endTime":2125.232,"body":"of how the dumb bells are know especially"},{"speaker":"[aaron_straker]","startTime":2125.272,"endTime":2129.219,"body":"when you're once you get decently strong"},{"speaker":"[aaron_straker]","startTime":2125.272,"endTime":2129.219,"body":"you're pressing eighties nineties one hundreds like these"},{"speaker":"[aaron_straker]","startTime":2129.259,"endTime":2133.166,"body":"are big fucking dumb bells and you"},{"speaker":"[aaron_straker]","startTime":2129.259,"endTime":2133.166,"body":"can't get your arms you can't really reach"},{"speaker":"[aaron_straker]","startTime":2133.206,"endTime":2137.272,"body":"a fully shortened position because the dumb"},{"speaker":"[aaron_straker]","startTime":2133.206,"endTime":2137.272,"body":"bells are in the way so understanding like"},{"speaker":"[aaron_straker]","startTime":2137.332,"endTime":2141.239,"body":"these different parts help you with kind"},{"speaker":"[aaron_straker]","startTime":2137.332,"endTime":2141.239,"body":"of your decision making"},{"speaker":"[bryan_boorstein]","startTime":2141.209,"endTime":2141.715,"body":"hm"},{"speaker":"[aaron_straker]","startTime":2141.299,"endTime":2148.371,"body":"an un standing a little bit there"},{"speaker":"[aaron_straker]","startTime":2141.299,"endTime":2148.371,"body":"um i would say of the hypertropic potential"},{"speaker":"[aaron_straker]","startTime":2149.312,"endTime":2155.564,"body":"probably like what brian said more of"},{"speaker":"[aaron_straker]","startTime":2149.312,"endTime":2155.564,"body":"the the pressing movement just because it's more"},{"speaker":"[aaron_straker]","startTime":2155.644,"endTime":2159.593,"body":"length and overloaded to what we know"},{"speaker":"[aaron_straker]","startTime":2155.644,"endTime":2159.593,"body":"and one thing i think that i kind"},{"speaker":"[aaron_straker]","startTime":2159.654,"endTime":2165.335,"body":"of well kind of wrap up here"},{"speaker":"[aaron_straker]","startTime":2159.654,"endTime":2165.335,"body":"on something that i think we as a"},{"speaker":"[aaron_straker]","startTime":2166.176,"endTime":2171.944,"body":"as a space are unfortunately losing sight"},{"speaker":"[aaron_straker]","startTime":2166.176,"endTime":2171.944,"body":"of a little bit is like the basic"},{"speaker":"[aaron_straker]","startTime":2172.045,"endTime":2178.518,"body":"concept of like adaptation to get stronger"},{"speaker":"[aaron_straker]","startTime":2172.045,"endTime":2178.518,"body":"to to something in the load ability the"},{"speaker":"[aaron_straker]","startTime":2178.578,"endTime":2183.366,"body":"stability of something is like so much"},{"speaker":"[aaron_straker]","startTime":2178.578,"endTime":2183.366,"body":"more of a pressing movement as opposed to"},{"speaker":"[aaron_straker]","startTime":2183.466,"endTime":2184.648,"body":"like a peck fly"},{"speaker":"[bryan_boorstein]","startTime":2184.531,"endTime":2185.125,"body":"hm"},{"speaker":"[aaron_straker]","startTime":2184.849,"endTime":2191.063,"body":"a cable i sort of thing and"},{"speaker":"[aaron_straker]","startTime":2184.849,"endTime":2191.063,"body":"you're just much better leverage to like produce"},{"speaker":"[aaron_straker]","startTime":2191.224,"endTime":2197.754,"body":"force and move load to create an"},{"speaker":"[aaron_straker]","startTime":2191.224,"endTime":2197.754,"body":"adaptation there in those things that i feel"},{"speaker":"[aaron_straker]","startTime":2197.795,"endTime":2202.002,"body":"like it's important to never kind of"},{"speaker":"[aaron_straker]","startTime":2197.795,"endTime":2202.002,"body":"fully loose o that because we can get"},{"speaker":"[aaron_straker]","startTime":2202.703,"endTime":2207.571,"body":"lost in the complexities and you know"},{"speaker":"[aaron_straker]","startTime":2202.703,"endTime":2207.571,"body":"chasing optimality but kind of miss the forest"},{"speaker":"[aaron_straker]","startTime":2207.671,"endTime":2209.093,"body":"for the trees a little bit of"},{"speaker":"[aaron_straker]","startTime":2207.671,"endTime":2209.093,"body":"like what"},{"speaker":"[bryan_boorstein]","startTime":2209.114,"endTime":2209.605,"body":"hm"},{"speaker":"[aaron_straker]","startTime":2209.153,"endTime":2210.876,"body":"is the goal to get stronger at"},{"speaker":"[aaron_straker]","startTime":2209.153,"endTime":2210.876,"body":"a"},{"speaker":"[bryan_boorstein]","startTime":2210.868,"endTime":2211.375,"body":"hm"},{"speaker":"[aaron_straker]","startTime":2210.956,"endTime":2215.248,"body":"movement to produce to put put force"},{"speaker":"[aaron_straker]","startTime":2210.956,"endTime":2215.248,"body":"put tension through a muscle what is the"},{"speaker":"[aaron_straker]","startTime":2215.308,"endTime":2216.552,"body":"best way that we can do that"},{"speaker":"[bryan_boorstein]","startTime":2217.255,"endTime":2217.915,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2217.836,"endTime":2218.238,"body":"sort of thing"},{"speaker":"[bryan_boorstein]","startTime":2219.165,"endTime":2223.071,"body":"yeah no that's a really good point"},{"speaker":"[bryan_boorstein]","startTime":2219.165,"endTime":2223.071,"body":"and i like what you started with talking"},{"speaker":"[aaron_straker]","startTime":2222.95,"endTime":2224.18,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2223.131,"endTime":2227.859,"body":"about improving your execution first because i"},{"speaker":"[bryan_boorstein]","startTime":2223.131,"endTime":2227.859,"body":"think that that's like just a sweeping"},{"speaker":"[aaron_straker]","startTime":2227.78,"endTime":2230.03,"body":"okay"},{"speaker":"[bryan_boorstein]","startTime":2227.959,"endTime":2231.766,"body":"good general recommendation and then the last"},{"speaker":"[bryan_boorstein]","startTime":2227.959,"endTime":2231.766,"body":"thing on this that i just thought of"},{"speaker":"[bryan_boorstein]","startTime":2231.866,"endTime":2233.048,"body":"is it's"},{"speaker":"[aaron_straker]","startTime":2232.97,"endTime":2233.253,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2233.128,"endTime":2241.342,"body":"interesting how not surprising but hypertrophy coach"},{"speaker":"[bryan_boorstein]","startTime":2233.128,"endTime":2241.342,"body":"joe bennet and cass both started you know"},{"speaker":"[bryan_boorstein]","startTime":2241.422,"endTime":2245.449,"body":"in the same place at the m"},{"speaker":"[bryan_boorstein]","startTime":2241.422,"endTime":2245.449,"body":"i forty and had similar they have similar"},{"speaker":"[bryan_boorstein]","startTime":2245.489,"endTime":2246.751,"body":"philosophies like if you look at both"},{"speaker":"[aaron_straker]","startTime":2246.68,"endTime":2246.842,"body":"ye"},{"speaker":"[bryan_boorstein]","startTime":2246.791,"endTime":2250.096,"body":"of their instagrams you see a lot"},{"speaker":"[bryan_boorstein]","startTime":2246.791,"endTime":2250.096,"body":"of cross over between the types of movements"},{"speaker":"[bryan_boorstein]","startTime":2250.136,"endTime":2250.938,"body":"that they suggest"},{"speaker":"[aaron_straker]","startTime":2250.88,"endTime":2251.165,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2251.058,"endTime":2254.423,"body":"and like the rational that they use"},{"speaker":"[bryan_boorstein]","startTime":2251.058,"endTime":2254.423,"body":"for suggesting them you know you can tell"},{"speaker":"[bryan_boorstein]","startTime":2254.504,"endTime":2258.49,"body":"that they kind of from the same"},{"speaker":"[bryan_boorstein]","startTime":2254.504,"endTime":2258.49,"body":"background but one thing that you see joe"},{"speaker":"[bryan_boorstein]","startTime":2258.55,"endTime":2261.535,"body":"bennet do a lot is you actually"},{"speaker":"[bryan_boorstein]","startTime":2258.55,"endTime":2261.535,"body":"see him doing a lot of that wider"},{"speaker":"[bryan_boorstein]","startTime":2262.237,"endTime":2266.163,"body":"adduction type movement i think one of"},{"speaker":"[bryan_boorstein]","startTime":2262.237,"endTime":2266.163,"body":"his favorite ones that i've seen a couple"},{"speaker":"[bryan_boorstein]","startTime":2266.283,"endTime":2271.372,"body":"times on there is he'll put wrist"},{"speaker":"[bryan_boorstein]","startTime":2266.283,"endTime":2271.372,"body":"cuffs on and he'll have like a wide"},{"speaker":"[bryan_boorstein]","startTime":2271.672,"endTime":2276.06,"body":"cable crossed over type set up and"},{"speaker":"[bryan_boorstein]","startTime":2271.672,"endTime":2276.06,"body":"he'll be sit seated in a bench and"},{"speaker":"[bryan_boorstein]","startTime":2276.12,"endTime":2281.288,"body":"it's kind of like a sternal cross"},{"speaker":"[bryan_boorstein]","startTime":2276.12,"endTime":2281.288,"body":"over type where it almost emulates the peck"},{"speaker":"[bryan_boorstein]","startTime":2281.368,"endTime":2285.135,"body":"deck machine with the handles not the"},{"speaker":"[bryan_boorstein]","startTime":2281.368,"endTime":2285.135,"body":"one where the old school one where you're"},{"speaker":"[bryan_boorstein]","startTime":2285.175,"endTime":2285.736,"body":"like elbows"},{"speaker":"[aaron_straker]","startTime":2285.539,"endTime":2285.56,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":2285.816,"endTime":2286.457,"body":"are on it that thing"},{"speaker":"[aaron_straker]","startTime":2286.4,"endTime":2286.62,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2286.777,"endTime":2287.939,"body":"is absolutely awful"},{"speaker":"[aaron_straker]","startTime":2288.265,"endTime":2288.546,"body":"awful"},{"speaker":"[bryan_boorstein]","startTime":2288.36,"endTime":2289.943,"body":"but it's the"},{"speaker":"[aaron_straker]","startTime":2289.88,"endTime":2290.644,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2290.003,"endTime":2293.729,"body":"worst but new ones where you have"},{"speaker":"[bryan_boorstein]","startTime":2290.003,"endTime":2293.729,"body":"the handles that you can bring together at"},{"speaker":"[bryan_boorstein]","startTime":2293.749,"endTime":2299.078,"body":"the front he kind of emulates that"},{"speaker":"[bryan_boorstein]","startTime":2293.749,"endTime":2299.078,"body":"with the cables and the cuffs on and"},{"speaker":"[bryan_boorstein]","startTime":2300.765,"endTime":2303.589,"body":"and i really like that like i"},{"speaker":"[bryan_boorstein]","startTime":2300.765,"endTime":2303.589,"body":"think that fits into the mentality of like"},{"speaker":"[bryan_boorstein]","startTime":2303.629,"endTime":2308.618,"body":"something i would program and want to"},{"speaker":"[bryan_boorstein]","startTime":2303.629,"endTime":2308.618,"body":"do as well and i know it doesn't"},{"speaker":"[bryan_boorstein]","startTime":2308.678,"endTime":2312.364,"body":"use the rib cage like casts would"},{"speaker":"[bryan_boorstein]","startTime":2308.678,"endTime":2312.364,"body":"want you to do but i think that"},{"speaker":"[bryan_boorstein]","startTime":2312.464,"endTime":2319.122,"body":"you know definitely varying ways of effective"},{"speaker":"[bryan_boorstein]","startTime":2312.464,"endTime":2319.122,"body":"in putting effective chest training into your program"},{"speaker":"[aaron_straker]","startTime":2319.831,"endTime":2320.114,"body":"agreed"},{"speaker":"[bryan_boorstein]","startTime":2321.235,"endTime":2325.125,"body":"hum and something i actually may try"},{"speaker":"[bryan_boorstein]","startTime":2321.235,"endTime":2325.125,"body":"that at some point that actually i was"},{"speaker":"[bryan_boorstein]","startTime":2325.246,"endTime":2325.607,"body":"now that we're"},{"speaker":"[aaron_straker]","startTime":2325.64,"endTime":2326.36,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2325.647,"endTime":2330.08,"body":"talking about it that little wrist cuffed"},{"speaker":"[bryan_boorstein]","startTime":2325.647,"endTime":2330.08,"body":"cross over thing could could be a kind"},{"speaker":"[bryan_boorstein]","startTime":2330.12,"endTime":2333.611,"body":"of cool addition to my program at"},{"speaker":"[bryan_boorstein]","startTime":2330.12,"endTime":2333.611,"body":"some point so maybe i'll do that an"},{"speaker":"[bryan_boorstein]","startTime":2333.692,"endTime":2339.58,"body":"experiment all right you want a jump"},{"speaker":"[bryan_boorstein]","startTime":2333.692,"endTime":2339.58,"body":"into the topic"},{"speaker":"[aaron_straker]","startTime":2340.22,"endTime":2342.263,"body":"yeah one last thing i was"},{"speaker":"[bryan_boorstein]","startTime":2342.505,"endTime":2342.647,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2342.684,"endTime":2346.43,"body":"i guess we had some internet kind"},{"speaker":"[aaron_straker]","startTime":2342.684,"endTime":2346.43,"body":"of connecting thing one of the best cues"},{"speaker":"[aaron_straker]","startTime":2346.49,"endTime":2347.271,"body":"i ever got for"},{"speaker":"[bryan_boorstein]","startTime":2347.275,"endTime":2347.416,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2347.351,"endTime":2351.919,"body":"doing any kind of like individual pressing"},{"speaker":"[aaron_straker]","startTime":2347.351,"endTime":2351.919,"body":"this isn't obviously going to work with like"},{"speaker":"[aaron_straker]","startTime":2351.959,"endTime":2356.988,"body":"a barbell bench press but dumbbell bench"},{"speaker":"[aaron_straker]","startTime":2351.959,"endTime":2356.988,"body":"or peck fly is squeezing your"},{"speaker":"[bryan_boorstein]","startTime":2356.937,"endTime":2356.957,"body":"m"},{"speaker":"[aaron_straker]","startTime":2357.128,"endTime":2359.632,"body":"elbows together at the top right so"},{"speaker":"[aaron_straker]","startTime":2357.128,"endTime":2359.632,"body":"many people"},{"speaker":"[bryan_boorstein]","startTime":2359.545,"endTime":2359.825,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2359.672,"endTime":2363.719,"body":"just like touch their knuckles and stuff"},{"speaker":"[aaron_straker]","startTime":2359.672,"endTime":2363.719,"body":"like that and that's not like the actual"},{"speaker":"[aaron_straker]","startTime":2364.57,"endTime":2368.837,"body":"a good que because you can kind"},{"speaker":"[aaron_straker]","startTime":2364.57,"endTime":2368.837,"body":"of round your shoulders cave your chest in"},{"speaker":"[aaron_straker]","startTime":2368.957,"endTime":2371.922,"body":"and then take stimulus away from there"},{"speaker":"[aaron_straker]","startTime":2368.957,"endTime":2371.922,"body":"but like if you if if on a"},{"speaker":"[aaron_straker]","startTime":2371.982,"endTime":2375.989,"body":"fly you're trying to squeeze your elbows"},{"speaker":"[aaron_straker]","startTime":2371.982,"endTime":2375.989,"body":"together like that is a very very good"},{"speaker":"[aaron_straker]","startTime":2376.129,"endTime":2381.098,"body":"man q for helping that kind of"},{"speaker":"[aaron_straker]","startTime":2376.129,"endTime":2381.098,"body":"very short into position of that exercise"},{"speaker":"[bryan_boorstein]","startTime":2382.185,"endTime":2384.108,"body":"yeah yeah like the inner elbow so"},{"speaker":"[bryan_boorstein]","startTime":2382.185,"endTime":2384.108,"body":"we want to"},{"speaker":"[aaron_straker]","startTime":2384.1,"endTime":2384.242,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2384.168,"endTime":2384.589,"body":"be thinking"},{"speaker":"[aaron_straker]","startTime":2384.464,"endTime":2384.889,"body":"the elbow"},{"speaker":"[bryan_boorstein]","startTime":2384.649,"endTime":2385.07,"body":"about like the"},{"speaker":"[aaron_straker]","startTime":2384.99,"endTime":2385.193,"body":"pit"},{"speaker":"[bryan_boorstein]","startTime":2385.17,"endTime":2388.676,"body":"elbow crease and another way of thinking"},{"speaker":"[bryan_boorstein]","startTime":2385.17,"endTime":2388.676,"body":"about it is bringing"},{"speaker":"[aaron_straker]","startTime":2388.432,"endTime":2388.574,"body":"but"},{"speaker":"[bryan_boorstein]","startTime":2388.736,"endTime":2391.02,"body":"your bicep across your chest so i"},{"speaker":"[bryan_boorstein]","startTime":2388.736,"endTime":2391.02,"body":"think"},{"speaker":"[aaron_straker]","startTime":2390.992,"endTime":2391.113,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2391.14,"endTime":2393.124,"body":"either of those of those ces work"},{"speaker":"[bryan_boorstein]","startTime":2391.14,"endTime":2393.124,"body":"really well"},{"speaker":"[aaron_straker]","startTime":2393.511,"endTime":2395.48,"body":"yep yeah"},{"speaker":"[bryan_boorstein]","startTime":2395.365,"endTime":2395.385,"body":"m"},{"speaker":"[aaron_straker]","startTime":2396.945,"endTime":2397.587,"body":"yeah let's jump in"},{"speaker":"[bryan_boorstein]","startTime":2397.825,"endTime":2399.931,"body":"m oh"},{"speaker":"[bryan_boorstein]","startTime":2402.994,"endTime":2403.015,"body":"m"},{"speaker":"[aaron_straker]","startTime":2403.769,"endTime":2403.79,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":2404.825,"endTime":2404.925,"body":"so"},{"speaker":"[aaron_straker]","startTime":2405.179,"endTime":2405.2,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":2405.185,"endTime":2408.532,"body":"i think we're having some internet connectivity"},{"speaker":"[bryan_boorstein]","startTime":2405.185,"endTime":2408.532,"body":"issues here a little"},{"speaker":"[aaron_straker]","startTime":2408.509,"endTime":2408.53,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":2408.572,"endTime":2408.693,"body":"bit"},{"speaker":"[aaron_straker]","startTime":2409.19,"endTime":2413.375,"body":"oh i'm good to start the rep"},{"speaker":"[aaron_straker]","startTime":2409.19,"endTime":2413.375,"body":"angers of fire"},{"speaker":"[bryan_boorstein]","startTime":2415.055,"endTime":2419.403,"body":"okay okay i just had a bunch"},{"speaker":"[bryan_boorstein]","startTime":2415.055,"endTime":2419.403,"body":"of internet issue over here can you hear"},{"speaker":"[bryan_boorstein]","startTime":2419.443,"endTime":2419.683,"body":"me okay"},{"speaker":"[aaron_straker]","startTime":2420.022,"endTime":2420.145,"body":"yep"},{"speaker":"[bryan_boorstein]","startTime":2421.135,"endTime":2423.281,"body":"okay okay do you want to jump"},{"speaker":"[bryan_boorstein]","startTime":2421.135,"endTime":2423.281,"body":"us off here"},{"speaker":"[aaron_straker]","startTime":2424.431,"endTime":2424.911,"body":"yeah so"},{"speaker":"[bryan_boorstein]","startTime":2425.505,"endTime":2425.67,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2426.133,"endTime":2432.223,"body":"kind of the thought we have here"},{"speaker":"[aaron_straker]","startTime":2426.133,"endTime":2432.223,"body":"is we have different rep ranges right that"},{"speaker":"[aaron_straker]","startTime":2432.284,"endTime":2436.516,"body":"we can use for hypertrophy and kind"},{"speaker":"[aaron_straker]","startTime":2432.284,"endTime":2436.516,"body":"of the the what's that i'm looking for"},{"speaker":"[aaron_straker]","startTime":2437.101,"endTime":2441.825,"body":"the the gap gap is not the"},{"speaker":"[aaron_straker]","startTime":2437.101,"endTime":2441.825,"body":"right term but range i guess i should"},{"speaker":"[aaron_straker]","startTime":2441.865,"endTime":2445.912,"body":"even say is about five five to"},{"speaker":"[aaron_straker]","startTime":2441.865,"endTime":2445.912,"body":"thirty so five raps on the lower side"},{"speaker":"[aaron_straker]","startTime":2445.952,"endTime":2448.837,"body":"of things and then up to upwards"},{"speaker":"[aaron_straker]","startTime":2445.952,"endTime":2448.837,"body":"of like thirty raps on the higher side"},{"speaker":"[aaron_straker]","startTime":2448.877,"endTime":2453.768,"body":"of things and we want to be"},{"speaker":"[aaron_straker]","startTime":2448.877,"endTime":2453.768,"body":"you know considered are all these rep ranges"},{"speaker":"[aaron_straker]","startTime":2454.58,"endTime":2454.84,"body":"equal"},{"speaker":"[bryan_boorstein]","startTime":2454.615,"endTime":2454.816,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2455.261,"endTime":2456.683,"body":"for producing hypertrophy"},{"speaker":"[bryan_boorstein]","startTime":2456.633,"endTime":2457.077,"body":"yeah oh"},{"speaker":"[aaron_straker]","startTime":2456.843,"endTime":2458.646,"body":"obviously for things like"},{"speaker":"[bryan_boorstein]","startTime":2458.816,"endTime":2458.897,"body":"ah"},{"speaker":"[aaron_straker]","startTime":2459.348,"endTime":2462.553,"body":"strength obviously we would be on the"},{"speaker":"[aaron_straker]","startTime":2459.348,"endTime":2462.553,"body":"lower end of that but that's outside the"},{"speaker":"[aaron_straker]","startTime":2462.593,"endTime":2466.199,"body":"context of today's conversation it's important provide"},{"speaker":"[aaron_straker]","startTime":2462.593,"endTime":2466.199,"body":"that distinction"},{"speaker":"[bryan_boorstein]","startTime":2466.147,"endTime":2466.208,"body":"ah"},{"speaker":"[aaron_straker]","startTime":2466.681,"endTime":2472.568,"body":"but all things kind of considered why"},{"speaker":"[aaron_straker]","startTime":2466.681,"endTime":2472.568,"body":"would you or should you aim for the"},{"speaker":"[aaron_straker]","startTime":2472.668,"endTime":2475.813,"body":"lower end of the rep range why"},{"speaker":"[aaron_straker]","startTime":2472.668,"endTime":2475.813,"body":"would you or should you aim for the"},{"speaker":"[aaron_straker]","startTime":2475.893,"endTime":2479.86,"body":"higher end of the rep range could"},{"speaker":"[aaron_straker]","startTime":2475.893,"endTime":2479.86,"body":"there be differences between them what fact tors"},{"speaker":"[aaron_straker]","startTime":2480.04,"endTime":2485.129,"body":"and influences can go into your decision"},{"speaker":"[aaron_straker]","startTime":2480.04,"endTime":2485.129,"body":"making process for those et cetera cetera"},{"speaker":"[bryan_boorstein]","startTime":2485.125,"endTime":2491.413,"body":"yeah yeah totally good introduction there so"},{"speaker":"[bryan_boorstein]","startTime":2485.125,"endTime":2491.413,"body":"i think a lot of this topic has"},{"speaker":"[bryan_boorstein]","startTime":2491.533,"endTime":2498.164,"body":"gained traction for two reasons recently um"},{"speaker":"[bryan_boorstein]","startTime":2491.533,"endTime":2498.164,"body":"one is that there was a meta analysis"},{"speaker":"[aaron_straker]","startTime":2499.365,"endTime":2499.385,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":2499.687,"endTime":2500.208,"body":"systematic"},{"speaker":"[aaron_straker]","startTime":2500.21,"endTime":2500.552,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2500.268,"endTime":2503.794,"body":"review something like that by show and"},{"speaker":"[bryan_boorstein]","startTime":2500.268,"endTime":2503.794,"body":"feld and gurgik and some"},{"speaker":"[aaron_straker]","startTime":2503.699,"endTime":2504.95,"body":"m yeah"},{"speaker":"[bryan_boorstein]","startTime":2503.854,"endTime":2506.077,"body":"others called loading"},{"speaker":"[aaron_straker]","startTime":2505.82,"endTime":2506.189,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2506.117,"endTime":2511.414,"body":"recommendations for muscle strength hypertrophy and local"},{"speaker":"[bryan_boorstein]","startTime":2506.117,"endTime":2511.414,"body":"endurance or re examining and of the repetition"},{"speaker":"[bryan_boorstein]","startTime":2511.494,"endTime":2518.544,"body":"continuum and in this review they basically"},{"speaker":"[bryan_boorstein]","startTime":2511.494,"endTime":2518.544,"body":"establish that per the plethera of studies that"},{"speaker":"[bryan_boorstein]","startTime":2518.604,"endTime":2522.491,"body":"are out there it seems like set"},{"speaker":"[bryan_boorstein]","startTime":2518.604,"endTime":2522.491,"body":"for set you know you can do a"},{"speaker":"[bryan_boorstein]","startTime":2522.531,"endTime":2525.576,"body":"set of five reps and you can"},{"speaker":"[bryan_boorstein]","startTime":2522.531,"endTime":2525.576,"body":"do a set a third rason as long"},{"speaker":"[bryan_boorstein]","startTime":2525.616,"endTime":2527.459,"body":"as you're going to failure or close"},{"speaker":"[aaron_straker]","startTime":2527.45,"endTime":2527.693,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2527.479,"endTime":2532.827,"body":"to failure on both those sets that"},{"speaker":"[bryan_boorstein]","startTime":2527.479,"endTime":2532.827,"body":"they are reasonably the same as far as"},{"speaker":"[bryan_boorstein]","startTime":2533.388,"endTime":2538.457,"body":"building muscle and then you had paul"},{"speaker":"[bryan_boorstein]","startTime":2533.388,"endTime":2538.457,"body":"carter who's been a big voice in"},{"speaker":"[aaron_straker]","startTime":2538.67,"endTime":2538.953,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2538.958,"endTime":2540.12,"body":"the space a lot has a bunch"},{"speaker":"[aaron_straker]","startTime":2539.99,"endTime":2540.231,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2540.16,"endTime":2544.228,"body":"of followers that you know i think"},{"speaker":"[bryan_boorstein]","startTime":2540.16,"endTime":2544.228,"body":"are in our network people"},{"speaker":"[aaron_straker]","startTime":2544.1,"endTime":2544.244,"body":"ye"},{"speaker":"[bryan_boorstein]","startTime":2544.329,"endTime":2550.035,"body":"as well and he's been putting out"},{"speaker":"[bryan_boorstein]","startTime":2544.329,"endTime":2550.035,"body":"all this information being like the effect of"},{"speaker":"[bryan_boorstein]","startTime":2550.136,"endTime":2554.543,"body":"reps model is all that matters so"},{"speaker":"[bryan_boorstein]","startTime":2550.136,"endTime":2554.543,"body":"it's the last five reps a really matter"},{"speaker":"[bryan_boorstein]","startTime":2554.603,"endTime":2556.526,"body":"if you take eighty five per cent"},{"speaker":"[bryan_boorstein]","startTime":2554.603,"endTime":2556.526,"body":"of your one r m and do"},{"speaker":"[aaron_straker]","startTime":2556.55,"endTime":2557.36,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2556.606,"endTime":2559.892,"body":"a et of five or six reps"},{"speaker":"[bryan_boorstein]","startTime":2556.606,"endTime":2559.892,"body":"then you're getting effective reps from the beginning"},{"speaker":"[bryan_boorstein]","startTime":2560.192,"endTime":2565.855,"body":"and then there's his art and there's"},{"speaker":"[bryan_boorstein]","startTime":2560.192,"endTime":2565.855,"body":"a ton of extenuating circumstances that end up"},{"speaker":"[bryan_boorstein]","startTime":2565.895,"endTime":2566.957,"body":"having a negative impact"},{"speaker":"[aaron_straker]","startTime":2566.9,"endTime":2567.143,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2567.178,"endTime":2573.18,"body":"as your reps climb from there and"},{"speaker":"[bryan_boorstein]","startTime":2567.178,"endTime":2573.18,"body":"so the first thing that i really want"},{"speaker":"[bryan_boorstein]","startTime":2573.22,"endTime":2580.319,"body":"to point out here is that i"},{"speaker":"[bryan_boorstein]","startTime":2573.22,"endTime":2580.319,"body":"think the aspect of individual differences is extremely"},{"speaker":"[bryan_boorstein]","startTime":2580.379,"endTime":2582.842,"body":"important and potentially very relevant"},{"speaker":"[aaron_straker]","startTime":2584.03,"endTime":2584.271,"body":"yes"},{"speaker":"[bryan_boorstein]","startTime":2584.895,"endTime":2588.42,"body":"and this comes on the heels of"},{"speaker":"[bryan_boorstein]","startTime":2584.895,"endTime":2588.42,"body":"greg knuckles doing a review of this kind"},{"speaker":"[bryan_boorstein]","startTime":2588.481,"endTime":2594.571,"body":"of similar idea on the stronger by"},{"speaker":"[bryan_boorstein]","startTime":2588.481,"endTime":2594.571,"body":"science podcast yesterday and he reference to study"},{"speaker":"[bryan_boorstein]","startTime":2594.811,"endTime":2602.587,"body":"that randomly they had two groups and"},{"speaker":"[bryan_boorstein]","startTime":2594.811,"endTime":2602.587,"body":"one group was performing i want to say"},{"speaker":"[bryan_boorstein]","startTime":2602.648,"endTime":2606.153,"body":"eight to twelve reps or eight to"},{"speaker":"[bryan_boorstein]","startTime":2602.648,"endTime":2606.153,"body":"ten something like that and the other group"},{"speaker":"[bryan_boorstein]","startTime":2606.234,"endTime":2612.744,"body":"was performing twenty seven to thirty one"},{"speaker":"[bryan_boorstein]","startTime":2606.234,"endTime":2612.744,"body":"reps um which is just a weird refrain"},{"speaker":"[bryan_boorstein]","startTime":2612.965,"endTime":2620.258,"body":"like man you're doing your thirty ones"},{"speaker":"[bryan_boorstein]","startTime":2612.965,"endTime":2620.258,"body":"out there so there were extremes on either"},{"speaker":"[bryan_boorstein]","startTime":2620.379,"endTime":2624.265,"body":"end so as like an average like"},{"speaker":"[bryan_boorstein]","startTime":2620.379,"endTime":2624.265,"body":"the end result of that study was as"},{"speaker":"[bryan_boorstein]","startTime":2624.706,"endTime":2628.031,"body":"you would expect from the show in"},{"speaker":"[bryan_boorstein]","startTime":2624.706,"endTime":2628.031,"body":"feld analysis where it was like hey on"},{"speaker":"[bryan_boorstein]","startTime":2628.212,"endTime":2632.463,"body":"average it didn't matter if did you"},{"speaker":"[bryan_boorstein]","startTime":2628.212,"endTime":2632.463,"body":"know eight to ten or twenty seven to"},{"speaker":"[bryan_boorstein]","startTime":2632.503,"endTime":2637.007,"body":"thirty one raps you know the trend"},{"speaker":"[bryan_boorstein]","startTime":2632.503,"endTime":2637.007,"body":"was pretty similar along the way but when"},{"speaker":"[bryan_boorstein]","startTime":2637.048,"endTime":2641.517,"body":"you look at the individual data points"},{"speaker":"[bryan_boorstein]","startTime":2637.048,"endTime":2641.517,"body":"i think his reference was there was one"},{"speaker":"[bryan_boorstein]","startTime":2641.597,"endTime":2649.671,"body":"person that lost five pounds of muscle"},{"speaker":"[bryan_boorstein]","startTime":2641.597,"endTime":2649.671,"body":"or five percent doing high reps and gained"},{"speaker":"[bryan_boorstein]","startTime":2649.811,"endTime":2653.936,"body":"thirteen percent doing the mode at reps"},{"speaker":"[bryan_boorstein]","startTime":2649.811,"endTime":2653.936,"body":"like the eight to twelve and then there"},{"speaker":"[bryan_boorstein]","startTime":2653.957,"endTime":2658.841,"body":"was another person that was the complete"},{"speaker":"[bryan_boorstein]","startTime":2653.957,"endTime":2658.841,"body":"opposite who you know had no negligible effect"},{"speaker":"[bryan_boorstein]","startTime":2659.502,"endTime":2664.052,"body":"training in the moderate rep ranges but"},{"speaker":"[bryan_boorstein]","startTime":2659.502,"endTime":2664.052,"body":"gained ten or fifteen per cent in the"},{"speaker":"[bryan_boorstein]","startTime":2664.093,"endTime":2668.737,"body":"twenty seven to thirty one rep ranges"},{"speaker":"[bryan_boorstein]","startTime":2664.093,"endTime":2668.737,"body":"and so if these people just use their"},{"speaker":"[bryan_boorstein]","startTime":2668.817,"endTime":2674.187,"body":"individual experience kind of like paul carter"},{"speaker":"[bryan_boorstein]","startTime":2668.817,"endTime":2674.187,"body":"is doing and maybe he's that person that"},{"speaker":"[bryan_boorstein]","startTime":2674.247,"endTime":2680.286,"body":"just responds really well to those five"},{"speaker":"[bryan_boorstein]","startTime":2674.247,"endTime":2680.286,"body":"to eight rep sets and has numerous issues"},{"speaker":"[bryan_boorstein]","startTime":2680.386,"endTime":2683.952,"body":"that we're going to discuss along the"},{"speaker":"[bryan_boorstein]","startTime":2680.386,"endTime":2683.952,"body":"way of potential pitfalls of doing higher reps"},{"speaker":"[bryan_boorstein]","startTime":2684.393,"endTime":2689.041,"body":"maybe he just really is sensitive to"},{"speaker":"[bryan_boorstein]","startTime":2684.393,"endTime":2689.041,"body":"those pitfalls of the higher reps and so"},{"speaker":"[bryan_boorstein]","startTime":2689.141,"endTime":2695.761,"body":"his bias is that it's now lower"},{"speaker":"[bryan_boorstein]","startTime":2689.141,"endTime":2695.761,"body":"reps are better whereas somebody else may be"},{"speaker":"[bryan_boorstein]","startTime":2695.861,"endTime":2700.429,"body":"that study that knuckles referenced who the"},{"speaker":"[bryan_boorstein]","startTime":2695.861,"endTime":2700.429,"body":"person got fifteen percent more gains in the"},{"speaker":"[bryan_boorstein]","startTime":2700.469,"endTime":2703.915,"body":"twenty seven to thirty one rep range"},{"speaker":"[bryan_boorstein]","startTime":2700.469,"endTime":2703.915,"body":"their experience is totally different an they're like"},{"speaker":"[bryan_boorstein]","startTime":2703.995,"endTime":2707.701,"body":"man i hate that eight rep range"},{"speaker":"[bryan_boorstein]","startTime":2703.995,"endTime":2707.701,"body":"like that's awful i gain no muscle there"},{"speaker":"[bryan_boorstein]","startTime":2707.741,"endTime":2710.425,"body":"like you got to do your twenty"},{"speaker":"[bryan_boorstein]","startTime":2707.741,"endTime":2710.425,"body":"seven if you really want to gain muscle"},{"speaker":"[bryan_boorstein]","startTime":2710.505,"endTime":2717.076,"body":"type things so so i think realizing"},{"speaker":"[bryan_boorstein]","startTime":2710.505,"endTime":2717.076,"body":"that individual differences exist is super important piece"},{"speaker":"[bryan_boorstein]","startTime":2717.477,"endTime":2720.883,"body":"to take into this um and then"},{"speaker":"[bryan_boorstein]","startTime":2717.477,"endTime":2720.883,"body":"i have a question for you because i"},{"speaker":"[bryan_boorstein]","startTime":2720.923,"endTime":2724.93,"body":"think a lot of this did come"},{"speaker":"[bryan_boorstein]","startTime":2720.923,"endTime":2724.93,"body":"from paul and i know he obviously is"},{"speaker":"[bryan_boorstein]","startTime":2725.45,"endTime":2731.425,"body":"getting a lot of his information from"},{"speaker":"[bryan_boorstein]","startTime":2725.45,"endTime":2731.425,"body":"beardsley and u just finished beardsley's book or"},{"speaker":"[bryan_boorstein]","startTime":2731.465,"endTime":2735.948,"body":"you're working on it i'm not sure"},{"speaker":"[bryan_boorstein]","startTime":2731.465,"endTime":2735.948,"body":"if you're done yet what have you learned"},{"speaker":"[bryan_boorstein]","startTime":2736.129,"endTime":2738.901,"body":"from the beardsley book about the different"},{"speaker":"[bryan_boorstein]","startTime":2736.129,"endTime":2738.901,"body":"rep ranges"},{"speaker":"[aaron_straker]","startTime":2741.03,"endTime":2745.257,"body":"yeah so i have like i think"},{"speaker":"[aaron_straker]","startTime":2741.03,"endTime":2745.257,"body":"like twenty percent left of the book the"},{"speaker":"[aaron_straker]","startTime":2745.317,"endTime":2750.806,"body":"hardest thing about that book is it"},{"speaker":"[aaron_straker]","startTime":2745.317,"endTime":2750.806,"body":"so dense and it requires requires like such"},{"speaker":"[aaron_straker]","startTime":2751.067,"endTime":2757.884,"body":"focus it's almost like a text books"},{"speaker":"[aaron_straker]","startTime":2751.067,"endTime":2757.884,"body":"and the it's just you you can't just"},{"speaker":"[aaron_straker]","startTime":2757.904,"endTime":2758.305,"body":"like read"},{"speaker":"[bryan_boorstein]","startTime":2758.245,"endTime":2758.508,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2758.365,"endTime":2762.273,"body":"like for an hour because like your"},{"speaker":"[aaron_straker]","startTime":2758.365,"endTime":2762.273,"body":"brain is going to be sucking soup"},{"speaker":"[bryan_boorstein]","startTime":2762.301,"endTime":2762.362,"body":"to"},{"speaker":"[aaron_straker]","startTime":2762.654,"endTime":2763.135,"body":"afterwards"},{"speaker":"[bryan_boorstein]","startTime":2763.095,"endTime":2763.9,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2763.997,"endTime":2766.222,"body":"um pretty much"},{"speaker":"[bryan_boorstein]","startTime":2766.885,"endTime":2767.665,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2766.925,"endTime":2770.964,"body":"in first of all i would recommend"},{"speaker":"[aaron_straker]","startTime":2766.925,"endTime":2770.964,"body":"going and just buying it and reading it"},{"speaker":"[aaron_straker]","startTime":2771.064,"endTime":2774.47,"body":"it's three dollars for the kindle version"},{"speaker":"[aaron_straker]","startTime":2771.064,"endTime":2774.47,"body":"i don't even know if they have a"},{"speaker":"[aaron_straker]","startTime":2774.53,"endTime":2774.731,"body":"hard"},{"speaker":"[bryan_boorstein]","startTime":2774.565,"endTime":2774.872,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2774.911,"endTime":2777.175,"body":"copy version there might be but it's"},{"speaker":"[aaron_straker]","startTime":2774.911,"endTime":2777.175,"body":"lilly like three dollars"},{"speaker":"[bryan_boorstein]","startTime":2776.927,"endTime":2777.072,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2777.475,"endTime":2780.36,"body":"like the value to cost is probably"},{"speaker":"[bryan_boorstein]","startTime":2780.126,"endTime":2780.348,"body":"okay"},{"speaker":"[aaron_straker]","startTime":2780.822,"endTime":2783.369,"body":"the value to cost win of the"},{"speaker":"[aaron_straker]","startTime":2780.822,"endTime":2783.369,"body":"century to be completely"},{"speaker":"[bryan_boorstein]","startTime":2783.03,"endTime":2783.112,"body":"ah"},{"speaker":"[aaron_straker]","startTime":2783.409,"endTime":2783.67,"body":"honest"},{"speaker":"[bryan_boorstein]","startTime":2784.116,"endTime":2787.045,"body":"yeah yeah yeah"},{"speaker":"[aaron_straker]","startTime":2786.95,"endTime":2787.571,"body":"essentially the"},{"speaker":"[bryan_boorstein]","startTime":2787.585,"endTime":2787.806,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2788.953,"endTime":2795.384,"body":"the higher rep ranges all he's using"},{"speaker":"[aaron_straker]","startTime":2788.953,"endTime":2795.384,"body":"he calls it the effective reps model or"},{"speaker":"[aaron_straker]","startTime":2795.464,"endTime":2800.753,"body":"sorry the stimulating reps model but it's"},{"speaker":"[aaron_straker]","startTime":2795.464,"endTime":2800.753,"body":"it's been also use as the effective reps"},{"speaker":"[aaron_straker]","startTime":2800.893,"endTime":2805.12,"body":"model and it's basically like the fifteen"},{"speaker":"[aaron_straker]","startTime":2800.893,"endTime":2805.12,"body":"to twenty rep range or the twenty to"},{"speaker":"[aaron_straker]","startTime":2805.18,"endTime":2805.941,"body":"thirty rep range"},{"speaker":"[bryan_boorstein]","startTime":2805.727,"endTime":2805.747,"body":"m"},{"speaker":"[aaron_straker]","startTime":2806.001,"endTime":2812.651,"body":"like all those first twenty reps are"},{"speaker":"[aaron_straker]","startTime":2806.001,"endTime":2812.651,"body":"doing is getting you tigued enough to the"},{"speaker":"[aaron_straker]","startTime":2812.711,"endTime":2816.617,"body":"point where on those last five reps"},{"speaker":"[aaron_straker]","startTime":2812.711,"endTime":2816.617,"body":"it's approximately five it's not like a hard"},{"speaker":"[aaron_straker]","startTime":2816.718,"endTime":2822.607,"body":"five you have to try really really"},{"speaker":"[aaron_straker]","startTime":2816.718,"endTime":2822.607,"body":"really really sucking hard so that you recruit"},{"speaker":"[aaron_straker]","startTime":2823.369,"endTime":2829.879,"body":"all your large motor units that control"},{"speaker":"[aaron_straker]","startTime":2823.369,"endTime":2829.879,"body":"the most muscle fibers and those are the"},{"speaker":"[aaron_straker]","startTime":2829.899,"endTime":2835.529,"body":"motor units that actually produce hypertrophy when"},{"speaker":"[aaron_straker]","startTime":2829.899,"endTime":2835.529,"body":"you are let's say you're doing a set"},{"speaker":"[aaron_straker]","startTime":2835.569,"endTime":2840.417,"body":"of third on the leg extension those"},{"speaker":"[aaron_straker]","startTime":2835.569,"endTime":2840.417,"body":"first ten reps you're not really trying that"},{"speaker":"[aaron_straker]","startTime":2840.457,"endTime":2844.584,"body":"hard because if you were trying really"},{"speaker":"[aaron_straker]","startTime":2840.457,"endTime":2844.584,"body":"hard you can't do thirty reps you would"},{"speaker":"[aaron_straker]","startTime":2844.624,"endTime":2845.305,"body":"only be doing like"},{"speaker":"[bryan_boorstein]","startTime":2845.37,"endTime":2845.531,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2845.526,"endTime":2851.251,"body":"twelve reps or nine reps or something"},{"speaker":"[aaron_straker]","startTime":2845.526,"endTime":2851.251,"body":"like that so the again i'm pretty much"},{"speaker":"[aaron_straker]","startTime":2851.291,"endTime":2858.223,"body":"you know boiling this down in summary"},{"speaker":"[aaron_straker]","startTime":2851.291,"endTime":2858.223,"body":"when you hypertrophy comes from trying really really"},{"speaker":"[aaron_straker]","startTime":2858.363,"endTime":2858.984,"body":"fucking hard"},{"speaker":"[bryan_boorstein]","startTime":2859.795,"endTime":2860.037,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2859.886,"endTime":2862.99,"body":"and if you're trying really ard at"},{"speaker":"[bryan_boorstein]","startTime":2863.142,"endTime":2863.302,"body":"ah"},{"speaker":"[aaron_straker]","startTime":2863.191,"endTime":2868.897,"body":"reps you know twenty eight twenty nine"},{"speaker":"[aaron_straker]","startTime":2863.191,"endTime":2868.897,"body":"and thirty reps twenty one sorry reps like"},{"speaker":"[aaron_straker]","startTime":2869.118,"endTime":2874.375,"body":"one through like twenty you're literally going"},{"speaker":"[aaron_straker]","startTime":2869.118,"endTime":2874.375,"body":"through the motion and the whole goal of"},{"speaker":"[aaron_straker]","startTime":2874.475,"endTime":2880.024,"body":"rep you know one through twenty one"},{"speaker":"[aaron_straker]","startTime":2874.475,"endTime":2880.024,"body":"or whatever twenty two are just to produce"},{"speaker":"[aaron_straker]","startTime":2880.185,"endTime":2884.452,"body":"enough fatigue in the local musculature and"},{"speaker":"[aaron_straker]","startTime":2880.185,"endTime":2884.452,"body":"signal sending"},{"speaker":"[bryan_boorstein]","startTime":2884.185,"endTime":2884.205,"body":"m"},{"speaker":"[aaron_straker]","startTime":2884.532,"endTime":2890.342,"body":"from your c n s so that"},{"speaker":"[aaron_straker]","startTime":2884.532,"endTime":2890.342,"body":"those final reps are really really hard and"},{"speaker":"[aaron_straker]","startTime":2890.822,"endTime":2894.228,"body":"chris's kind of standpoint and relative suggestions"},{"speaker":"[aaron_straker]","startTime":2890.822,"endTime":2894.228,"body":"are"},{"speaker":"[bryan_boorstein]","startTime":2894.205,"endTime":2894.895,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2894.669,"endTime":2895.353,"body":"well in out of"},{"speaker":"[bryan_boorstein]","startTime":2895.506,"endTime":2895.547,"body":"m"},{"speaker":"[aaron_straker]","startTime":2896.1,"endTime":2896.5,"body":"spending"},{"speaker":"[bryan_boorstein]","startTime":2896.434,"endTime":2896.455,"body":"m"},{"speaker":"[aaron_straker]","startTime":2896.54,"endTime":2896.781,"body":"you know"},{"speaker":"[bryan_boorstein]","startTime":2896.875,"endTime":2898.735,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2897.602,"endTime":2899.085,"body":"the forty seconds or whatever"},{"speaker":"[bryan_boorstein]","startTime":2899.455,"endTime":2899.595,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2899.545,"endTime":2903.492,"body":"just getting to the point where it's"},{"speaker":"[aaron_straker]","startTime":2899.545,"endTime":2903.492,"body":"really really hard let's just increase load"},{"speaker":"[bryan_boorstein]","startTime":2903.355,"endTime":2904.308,"body":"ye"},{"speaker":"[aaron_straker]","startTime":2903.772,"endTime":2907.579,"body":"so that after two or three you're"},{"speaker":"[aaron_straker]","startTime":2903.772,"endTime":2907.579,"body":"already working like"},{"speaker":"[bryan_boorstein]","startTime":2907.525,"endTime":2908.185,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2907.759,"endTime":2913.042,"body":"really really hard and if i remember"},{"speaker":"[aaron_straker]","startTime":2907.759,"endTime":2913.042,"body":"correctly which i think i do because my"},{"speaker":"[aaron_straker]","startTime":2913.102,"endTime":2913.742,"body":"new program is"},{"speaker":"[bryan_boorstein]","startTime":2913.735,"endTime":2914.003,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2913.822,"endTime":2918.488,"body":"built off of this he kind of"},{"speaker":"[aaron_straker]","startTime":2913.822,"endTime":2918.488,"body":"suggests like the seven to nine approximate"},{"speaker":"[bryan_boorstein]","startTime":2918.325,"endTime":2918.345,"body":"m"},{"speaker":"[aaron_straker]","startTime":2918.868,"endTime":2919.429,"body":"rep range"},{"speaker":"[bryan_boorstein]","startTime":2921.095,"endTime":2924.821,"body":"interesting and i know one thing i"},{"speaker":"[bryan_boorstein]","startTime":2921.095,"endTime":2924.821,"body":"do want to talk about maybe at the"},{"speaker":"[bryan_boorstein]","startTime":2924.921,"endTime":2929.448,"body":"end of this i don't want to"},{"speaker":"[bryan_boorstein]","startTime":2924.921,"endTime":2929.448,"body":"forget about is the idea of different movements"},{"speaker":"[bryan_boorstein]","startTime":2929.489,"endTime":2930.51,"body":"having different rep ranges"},{"speaker":"[aaron_straker]","startTime":2931.19,"endTime":2931.392,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2931.953,"endTime":2935.999,"body":"and paul has an argument that he"},{"speaker":"[bryan_boorstein]","startTime":2931.953,"endTime":2935.999,"body":"believes it doesn't really matter what the movement"},{"speaker":"[bryan_boorstein]","startTime":2936.06,"endTime":2939.225,"body":"is it should all be in the"},{"speaker":"[bryan_boorstein]","startTime":2936.06,"endTime":2939.225,"body":"five to eight or five to ten range"},{"speaker":"[bryan_boorstein]","startTime":2939.245,"endTime":2942.63,"body":"or whatever but something else to kind"},{"speaker":"[bryan_boorstein]","startTime":2939.245,"endTime":2942.63,"body":"of discuss down the line and then one"},{"speaker":"[bryan_boorstein]","startTime":2942.691,"endTime":2946.016,"body":"other thing kind of on the point"},{"speaker":"[bryan_boorstein]","startTime":2942.691,"endTime":2946.016,"body":"of what you're saying is kind of the"},{"speaker":"[bryan_boorstein]","startTime":2946.197,"endTime":2951.951,"body":"old archaic belief around this was that"},{"speaker":"[bryan_boorstein]","startTime":2946.197,"endTime":2951.951,"body":"if you do higher up you get slow"},{"speaker":"[bryan_boorstein]","startTime":2952.031,"endTime":2955.557,"body":"twitch muscle fibers and if you do"},{"speaker":"[bryan_boorstein]","startTime":2952.031,"endTime":2955.557,"body":"lower ups you get fast twitch muscle fibers"},{"speaker":"[bryan_boorstein]","startTime":2956.398,"endTime":2959.003,"body":"and the new research is pretty much"},{"speaker":"[bryan_boorstein]","startTime":2956.398,"endTime":2959.003,"body":"showing"},{"speaker":"[aaron_straker]","startTime":2958.792,"endTime":2958.873,"body":"he"},{"speaker":"[bryan_boorstein]","startTime":2959.063,"endTime":2963.733,"body":"that the reason that that five to"},{"speaker":"[bryan_boorstein]","startTime":2959.063,"endTime":2963.733,"body":"thirty rep range all works is because the"},{"speaker":"[bryan_boorstein]","startTime":2963.794,"endTime":2967.021,"body":"fast twitch muscle fibers which are the"},{"speaker":"[bryan_boorstein]","startTime":2963.794,"endTime":2967.021,"body":"ones that you really want to fatigue if"},{"speaker":"[bryan_boorstein]","startTime":2967.061,"endTime":2972.999,"body":"you want to grow they fatigue in"},{"speaker":"[bryan_boorstein]","startTime":2967.061,"endTime":2972.999,"body":"those last five reps or six or seven"},{"speaker":"[bryan_boorstein]","startTime":2973.239,"endTime":2977.323,"body":"or whatever it is like they progressively"},{"speaker":"[bryan_boorstein]","startTime":2973.239,"endTime":2977.323,"body":"fatigue more as you get closer to failure"},{"speaker":"[bryan_boorstein]","startTime":2977.864,"endTime":2982.119,"body":"so so it's not that they're not"},{"speaker":"[bryan_boorstein]","startTime":2977.864,"endTime":2982.119,"body":"going to fatigue like it's not like oh"},{"speaker":"[bryan_boorstein]","startTime":2982.179,"endTime":2985.705,"body":"you do it of thirty it's just"},{"speaker":"[bryan_boorstein]","startTime":2982.179,"endTime":2985.705,"body":"slow twitch muscle fibers it's like you're"},{"speaker":"[aaron_straker]","startTime":2985.7,"endTime":2985.94,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2985.765,"endTime":2989.071,"body":"still going to get the fast twitched"},{"speaker":"[bryan_boorstein]","startTime":2985.765,"endTime":2989.071,"body":"muscle fibers but you have to do all"},{"speaker":"[bryan_boorstein]","startTime":2989.131,"endTime":2990.473,"body":"this other stuff before"},{"speaker":"[aaron_straker]","startTime":2990.38,"endTime":2991.1,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2990.513,"endTime":2994.883,"body":"you get there it's like the analogy"},{"speaker":"[bryan_boorstein]","startTime":2990.513,"endTime":2994.883,"body":"that just popped in my head is like"},{"speaker":"[bryan_boorstein]","startTime":2994.963,"endTime":3003.146,"body":"if you want to go sprint a"},{"speaker":"[bryan_boorstein]","startTime":2994.963,"endTime":3003.146,"body":"hundred meters yeah you can either you know"},{"speaker":"[bryan_boorstein]","startTime":3003.287,"endTime":3007.333,"body":"warm up and go sprint that hundred"},{"speaker":"[bryan_boorstein]","startTime":3003.287,"endTime":3007.333,"body":"meters or you can walk for like an"},{"speaker":"[bryan_boorstein]","startTime":3007.373,"endTime":3011.44,"body":"hour and then sprint your hundred meters"},{"speaker":"[bryan_boorstein]","startTime":3007.373,"endTime":3011.44,"body":"and like which would be more effective like"},{"speaker":"[bryan_boorstein]","startTime":3011.54,"endTime":3015.487,"body":"warming up and then sprinting or like"},{"speaker":"[bryan_boorstein]","startTime":3011.54,"endTime":3015.487,"body":"wasting an hour energy and then trying to"},{"speaker":"[bryan_boorstein]","startTime":3015.567,"endTime":3019.614,"body":"sprint you know um and so maybe"},{"speaker":"[bryan_boorstein]","startTime":3015.567,"endTime":3019.614,"body":"that's not like a perfect analogy but it"},{"speaker":"[bryan_boorstein]","startTime":3019.654,"endTime":3022.799,"body":"makes sense to me and i think"},{"speaker":"[bryan_boorstein]","startTime":3019.654,"endTime":3022.799,"body":"that it makes sense in the general scheme"},{"speaker":"[bryan_boorstein]","startTime":3022.859,"endTime":3026.585,"body":"of kind of this repetition spectrum as"},{"speaker":"[bryan_boorstein]","startTime":3022.859,"endTime":3026.585,"body":"well so i just i want to go"},{"speaker":"[bryan_boorstein]","startTime":3026.645,"endTime":3030.913,"body":"through a few of the points that"},{"speaker":"[bryan_boorstein]","startTime":3026.645,"endTime":3030.913,"body":"i made pros and cons of different rep"},{"speaker":"[bryan_boorstein]","startTime":3030.953,"endTime":3034.419,"body":"ranges and then if you want to"},{"speaker":"[bryan_boorstein]","startTime":3030.953,"endTime":3034.419,"body":"jump in and discuss any of them along"},{"speaker":"[bryan_boorstein]","startTime":3034.459,"endTime":3036.442,"body":"the way just raise your hand and"},{"speaker":"[bryan_boorstein]","startTime":3034.459,"endTime":3036.442,"body":"that's cool too"},{"speaker":"[aaron_straker]","startTime":3036.661,"endTime":3037.109,"body":"let's do it"},{"speaker":"[bryan_boorstein]","startTime":3038.125,"endTime":3043.854,"body":"cool so the first thing on on"},{"speaker":"[bryan_boorstein]","startTime":3038.125,"endTime":3043.854,"body":"higher reps is that they just literally take"},{"speaker":"[bryan_boorstein]","startTime":3043.934,"endTime":3044.215,"body":"longer"},{"speaker":"[aaron_straker]","startTime":3044.86,"endTime":3045.203,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3045.096,"endTime":3046.018,"body":"so i mean it sounds"},{"speaker":"[aaron_straker]","startTime":3045.94,"endTime":3047.35,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3046.058,"endTime":3050.529,"body":"really simple but if you're going to"},{"speaker":"[bryan_boorstein]","startTime":3046.058,"endTime":3050.529,"body":"do a set of twenty five reps instead"},{"speaker":"[bryan_boorstein]","startTime":3050.569,"endTime":3055.31,"body":"of a set of sex wraps you're"},{"speaker":"[bryan_boorstein]","startTime":3050.569,"endTime":3055.31,"body":"literally going to be working out for like"},{"speaker":"[bryan_boorstein]","startTime":3055.35,"endTime":3059.322,"body":"an extra minute and ten seconds per"},{"speaker":"[bryan_boorstein]","startTime":3055.35,"endTime":3059.322,"body":"set than"},{"speaker":"[aaron_straker]","startTime":3059.361,"endTime":3059.461,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":3059.382,"endTime":3060.266,"body":"you would be otherwise"},{"speaker":"[aaron_straker]","startTime":3060.79,"endTime":3062.23,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3062.735,"endTime":3065.58,"body":"there's going to be a higher amount"},{"speaker":"[aaron_straker]","startTime":3065.44,"endTime":3065.681,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3066.04,"endTime":3068.605,"body":"of metabolic stress and metabolic accumulation"},{"speaker":"[aaron_straker]","startTime":3069.55,"endTime":3069.855,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3069.626,"endTime":3079.623,"body":"and science is still sort of little"},{"speaker":"[bryan_boorstein]","startTime":3069.626,"endTime":3079.623,"body":"bit ambiguous or undetermined maybe when it comes"},{"speaker":"[bryan_boorstein]","startTime":3079.723,"endTime":3084.992,"body":"to the contribution of metabolic stress in"},{"speaker":"[bryan_boorstein]","startTime":3079.723,"endTime":3084.992,"body":"the development of hypertrophy so"},{"speaker":"[aaron_straker]","startTime":3085.63,"endTime":3085.871,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3087.505,"endTime":3088.305,"body":"yeah we have some blood"},{"speaker":"[aaron_straker]","startTime":3088.24,"endTime":3088.462,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3088.386,"endTime":3093.07,"body":"flow restriction studies that show that that"},{"speaker":"[bryan_boorstein]","startTime":3088.386,"endTime":3093.07,"body":"it seems to be somewhat effective but that's"},{"speaker":"[bryan_boorstein]","startTime":3093.13,"endTime":3096.814,"body":"under like certain conditions and like who"},{"speaker":"[bryan_boorstein]","startTime":3093.13,"endTime":3096.814,"body":"knows compared to"},{"speaker":"[aaron_straker]","startTime":3096.79,"endTime":3097.011,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3098.545,"endTime":3102.129,"body":"not doing that like is that actually"},{"speaker":"[bryan_boorstein]","startTime":3098.545,"endTime":3102.129,"body":"even better or is it just kind of"},{"speaker":"[bryan_boorstein]","startTime":3102.189,"endTime":3105.733,"body":"effective as a substitute but metabolic"},{"speaker":"[aaron_straker]","startTime":3105.76,"endTime":3106.57,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3105.813,"endTime":3108.796,"body":"stress is going to a crew fatigue"},{"speaker":"[aaron_straker]","startTime":3109.24,"endTime":3109.604,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3109.377,"endTime":3111.26,"body":"there there's like these different types of"},{"speaker":"[bryan_boorstein]","startTime":3109.377,"endTime":3111.26,"body":"fatigue"},{"speaker":"[aaron_straker]","startTime":3111.164,"endTime":3111.288,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3111.28,"endTime":3115.748,"body":"that you can acre right there is"},{"speaker":"[bryan_boorstein]","startTime":3111.28,"endTime":3115.748,"body":"our central nervous system there's the poriferal fatigue"},{"speaker":"[bryan_boorstein]","startTime":3115.768,"endTime":3118.052,"body":"which is like the fatigue to the"},{"speaker":"[bryan_boorstein]","startTime":3115.768,"endTime":3118.052,"body":"actual specific"},{"speaker":"[aaron_straker]","startTime":3117.85,"endTime":3118.031,"body":"yes"},{"speaker":"[bryan_boorstein]","startTime":3118.132,"endTime":3120.237,"body":"local muscle itself and then"},{"speaker":"[aaron_straker]","startTime":3120.16,"endTime":3121.48,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3120.277,"endTime":3123.136,"body":"there's like these other energy concerns"},{"speaker":"[aaron_straker]","startTime":3123.013,"endTime":3123.094,"body":"ay"},{"speaker":"[bryan_boorstein]","startTime":3123.217,"endTime":3128.388,"body":"like metabolic stress and metabolic accumulation and"},{"speaker":"[bryan_boorstein]","startTime":3123.217,"endTime":3128.388,"body":"so these are a fatigue that you need"},{"speaker":"[bryan_boorstein]","startTime":3128.428,"endTime":3132.355,"body":"to recover from and so if metabolic"},{"speaker":"[bryan_boorstein]","startTime":3128.428,"endTime":3132.355,"body":"stress doesn't like it will just theorize and"},{"speaker":"[bryan_boorstein]","startTime":3132.395,"endTime":3134.699,"body":"say hey metabolxtress does not contribute"},{"speaker":"[aaron_straker]","startTime":3134.71,"endTime":3135.435,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3134.739,"endTime":3141.845,"body":"to hipertrepy on that ground then why"},{"speaker":"[bryan_boorstein]","startTime":3134.739,"endTime":3141.845,"body":"would you want to do higher ep and"},{"speaker":"[bryan_boorstein]","startTime":3141.905,"endTime":3145.93,"body":"accumulate a stress that isn't contributing to"},{"speaker":"[bryan_boorstein]","startTime":3141.905,"endTime":3145.93,"body":"hypertrophy it's just something else you have to"},{"speaker":"[bryan_boorstein]","startTime":3145.95,"endTime":3151.297,"body":"recover from now so there's that potential"},{"speaker":"[bryan_boorstein]","startTime":3145.95,"endTime":3151.297,"body":"idea um then there's the"},{"speaker":"[aaron_straker]","startTime":3151.3,"endTime":3152.17,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3151.357,"endTime":3156.165,"body":"idea of the central nervous system fatigue"},{"speaker":"[bryan_boorstein]","startTime":3151.357,"endTime":3156.165,"body":"and i think that this has kind of"},{"speaker":"[bryan_boorstein]","startTime":3156.426,"endTime":3160.653,"body":"swung a little bit in the last"},{"speaker":"[bryan_boorstein]","startTime":3156.426,"endTime":3160.653,"body":"couple of years like it used to just"},{"speaker":"[bryan_boorstein]","startTime":3160.713,"endTime":3165.599,"body":"be common knowledge feel like five or"},{"speaker":"[bryan_boorstein]","startTime":3160.713,"endTime":3165.599,"body":"ten years ago that doing low reps with"},{"speaker":"[bryan_boorstein]","startTime":3165.659,"endTime":3169.443,"body":"heavy weight is going to crush your"},{"speaker":"[bryan_boorstein]","startTime":3165.659,"endTime":3169.443,"body":"central nervous system is that something that you've"},{"speaker":"[bryan_boorstein]","startTime":3169.483,"endTime":3169.944,"body":"heard as well"},{"speaker":"[aaron_straker]","startTime":3171.473,"endTime":3172.375,"body":"i mean yeah"},{"speaker":"[bryan_boorstein]","startTime":3172.277,"endTime":3172.399,"body":"ah"},{"speaker":"[aaron_straker]","startTime":3172.615,"endTime":3177.926,"body":"and the thing that to play devil's"},{"speaker":"[aaron_straker]","startTime":3172.615,"endTime":3177.926,"body":"advocate here is i'm curious if it's really"},{"speaker":"[aaron_straker]","startTime":3178.007,"endTime":3183.907,"body":"the c n s fatigue perspective or"},{"speaker":"[aaron_straker]","startTime":3178.007,"endTime":3183.907,"body":"if it's the axle loading perspective"},{"speaker":"[bryan_boorstein]","startTime":3183.585,"endTime":3188.092,"body":"m m no and i think that's"},{"speaker":"[bryan_boorstein]","startTime":3183.585,"endTime":3188.092,"body":"a huge huge huge point as well like"},{"speaker":"[bryan_boorstein]","startTime":3188.352,"endTime":3189.915,"body":"that's kind of how i would see"},{"speaker":"[bryan_boorstein]","startTime":3188.352,"endTime":3189.915,"body":"it as well"},{"speaker":"[aaron_straker]","startTime":3190.242,"endTime":3190.406,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3190.436,"endTime":3195.044,"body":"um because i'm not like a scientist"},{"speaker":"[bryan_boorstein]","startTime":3190.436,"endTime":3195.044,"body":"i don't know like the intricacies of central"},{"speaker":"[bryan_boorstein]","startTime":3195.104,"endTime":3196.969,"body":"nervous system fatigue super well but"},{"speaker":"[aaron_straker]","startTime":3196.96,"endTime":3196.98,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":3197.15,"endTime":3202.626,"body":"i do know what i feel in"},{"speaker":"[bryan_boorstein]","startTime":3197.15,"endTime":3202.626,"body":"the moment and so we're going to take"},{"speaker":"[bryan_boorstein]","startTime":3202.686,"endTime":3206.532,"body":"sets of one to four raps out"},{"speaker":"[bryan_boorstein]","startTime":3202.686,"endTime":3206.532,"body":"of here because those are strength rep ranges"},{"speaker":"[bryan_boorstein]","startTime":3207.454,"endTime":3207.534,"body":"so"},{"speaker":"[aaron_straker]","startTime":3207.67,"endTime":3207.852,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3207.674,"endTime":3209.217,"body":"i think there's there's a cost"},{"speaker":"[aaron_straker]","startTime":3208.964,"endTime":3209.186,"body":"yes"},{"speaker":"[bryan_boorstein]","startTime":3209.397,"endTime":3214.686,"body":"of doing those that we've discussed on"},{"speaker":"[bryan_boorstein]","startTime":3209.397,"endTime":3214.686,"body":"here before that is a combination of psychological"},{"speaker":"[bryan_boorstein]","startTime":3214.746,"endTime":3216.349,"body":"arousal and anxiety"},{"speaker":"[aaron_straker]","startTime":3216.28,"endTime":3216.401,"body":"ye"},{"speaker":"[bryan_boorstein]","startTime":3216.65,"endTime":3219.636,"body":"and like other kind of mental pieces"},{"speaker":"[aaron_straker]","startTime":3219.45,"endTime":3219.692,"body":"okay"},{"speaker":"[bryan_boorstein]","startTime":3219.736,"endTime":3221.339,"body":"i think that contribute to fatigue in"},{"speaker":"[aaron_straker]","startTime":3221.35,"endTime":3222.73,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3221.399,"endTime":3227.535,"body":"those repranges so we can leave that"},{"speaker":"[bryan_boorstein]","startTime":3221.399,"endTime":3227.535,"body":"out um but a lot of those same"},{"speaker":"[bryan_boorstein]","startTime":3227.635,"endTime":3234.8,"body":"psychological anxiety fatigue costs aren't something that"},{"speaker":"[bryan_boorstein]","startTime":3227.635,"endTime":3234.8,"body":"i notice in the like six to ten"},{"speaker":"[bryan_boorstein]","startTime":3234.88,"endTime":3239.167,"body":"range it's very prominent in that one"},{"speaker":"[bryan_boorstein]","startTime":3234.88,"endTime":3239.167,"body":"to four range but maybe not as much"},{"speaker":"[bryan_boorstein]","startTime":3239.287,"endTime":3239.848,"body":"for me in"},{"speaker":"[aaron_straker]","startTime":3239.92,"endTime":3240.247,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3239.928,"endTime":3245.417,"body":"the like six to ten like i"},{"speaker":"[bryan_boorstein]","startTime":3239.928,"endTime":3245.417,"body":"wouldn't have to ant myself up to do"},{"speaker":"[aaron_straker]","startTime":3245.35,"endTime":3245.593,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3245.557,"endTime":3248.861,"body":"a set of six to ten on"},{"speaker":"[bryan_boorstein]","startTime":3245.557,"endTime":3248.861,"body":"like a hack or a pendulum the same"},{"speaker":"[bryan_boorstein]","startTime":3248.901,"endTime":3252.596,"body":"way that i would if i was"},{"speaker":"[bryan_boorstein]","startTime":3248.901,"endTime":3252.596,"body":"going to get under hack or a pendulum"},{"speaker":"[bryan_boorstein]","startTime":3252.676,"endTime":3255.922,"body":"even and do two raps like i'm"},{"speaker":"[bryan_boorstein]","startTime":3252.676,"endTime":3255.922,"body":"going to do the heaviest two raps on"},{"speaker":"[bryan_boorstein]","startTime":3255.962,"endTime":3256.783,"body":"the pendulum that i can"},{"speaker":"[aaron_straker]","startTime":3256.84,"endTime":3257.59,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3256.863,"endTime":3261.15,"body":"well that's still a different level of"},{"speaker":"[bryan_boorstein]","startTime":3256.863,"endTime":3261.15,"body":"psychological arousal than it is to do like"},{"speaker":"[bryan_boorstein]","startTime":3261.231,"endTime":3265.196,"body":"eight to ten six to ten whatever"},{"speaker":"[bryan_boorstein]","startTime":3261.231,"endTime":3265.196,"body":"it is the axial loading piece is huge"},{"speaker":"[bryan_boorstein]","startTime":3265.316,"endTime":3269.981,"body":"too because regardless of whether i'm doing"},{"speaker":"[bryan_boorstein]","startTime":3265.316,"endTime":3269.981,"body":"a back squat for two raps or for"},{"speaker":"[bryan_boorstein]","startTime":3270.041,"endTime":3276.138,"body":"six to ten i feel like there"},{"speaker":"[bryan_boorstein]","startTime":3270.041,"endTime":3276.138,"body":"is a more taxing tol fatigue cost"},{"speaker":"[aaron_straker]","startTime":3276.01,"endTime":3276.211,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3276.619,"endTime":3277.661,"body":"to do that movement"},{"speaker":"[aaron_straker]","startTime":3277.759,"endTime":3277.84,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3277.901,"endTime":3279.063,"body":"then there would be to do the"},{"speaker":"[aaron_straker]","startTime":3279.1,"endTime":3279.281,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3279.163,"endTime":3281.728,"body":"pendulum or the hack in that same"},{"speaker":"[bryan_boorstein]","startTime":3279.163,"endTime":3281.728,"body":"rep range"},{"speaker":"[aaron_straker]","startTime":3281.819,"endTime":3281.92,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3282.629,"endTime":3284.713,"body":"so actio loading i think that that's"},{"speaker":"[aaron_straker]","startTime":3284.743,"endTime":3285.34,"body":"right"},{"speaker":"[bryan_boorstein]","startTime":3284.813,"endTime":3290.122,"body":"actually in the sciences been contributed to"},{"speaker":"[bryan_boorstein]","startTime":3284.813,"endTime":3290.122,"body":"central nervous system fatigue like that is literally"},{"speaker":"[bryan_boorstein]","startTime":3290.162,"endTime":3293.467,"body":"like the definition of it your central"},{"speaker":"[bryan_boorstein]","startTime":3290.162,"endTime":3293.467,"body":"nervous system runs through your spinal cord so"},{"speaker":"[bryan_boorstein]","startTime":3293.608,"endTime":3293.868,"body":"if you're"},{"speaker":"[aaron_straker]","startTime":3293.8,"endTime":3294.4,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3293.968,"endTime":3300.001,"body":"loading your racially on your back then"},{"speaker":"[bryan_boorstein]","startTime":3293.968,"endTime":3300.001,"body":"yes you're going to be causing fatigue there"},{"speaker":"[bryan_boorstein]","startTime":3301.945,"endTime":3307.18,"body":"but i think that in the newer"},{"speaker":"[bryan_boorstein]","startTime":3301.945,"endTime":3307.18,"body":"age of science it seems that there's a"},{"speaker":"[bryan_boorstein]","startTime":3307.301,"endTime":3313.021,"body":"lot of central nervous system fatigue costs"},{"speaker":"[bryan_boorstein]","startTime":3307.301,"endTime":3313.021,"body":"that comes with with doing these higher reps"},{"speaker":"[bryan_boorstein]","startTime":3313.301,"endTime":3318.35,"body":"more so than doing the moderate rep"},{"speaker":"[bryan_boorstein]","startTime":3313.301,"endTime":3318.35,"body":"ranges and um some of that could be"},{"speaker":"[bryan_boorstein]","startTime":3318.43,"endTime":3321.034,"body":"just total time under underload like i"},{"speaker":"[aaron_straker]","startTime":3321.13,"endTime":3321.334,"body":"yes"},{"speaker":"[bryan_boorstein]","startTime":3321.215,"endTime":3324.821,"body":"saying you just do longer sets you're"},{"speaker":"[bryan_boorstein]","startTime":3321.215,"endTime":3324.821,"body":"doing this out of twenty five your body"},{"speaker":"[bryan_boorstein]","startTime":3324.861,"endTime":3329.949,"body":"is literally under load and you're having"},{"speaker":"[bryan_boorstein]","startTime":3324.861,"endTime":3329.949,"body":"to resist that for longer periods of time"},{"speaker":"[bryan_boorstein]","startTime":3331.031,"endTime":3334.896,"body":"there's more metabolic stress which again we"},{"speaker":"[bryan_boorstein]","startTime":3331.031,"endTime":3334.896,"body":"do no could contribute to c n s"},{"speaker":"[bryan_boorstein]","startTime":3334.976,"endTime":3339.241,"body":"fatigue without like a hypohypertrophic stimulus as"},{"speaker":"[bryan_boorstein]","startTime":3334.976,"endTime":3339.241,"body":"a result of"},{"speaker":"[aaron_straker]","startTime":3339.19,"endTime":3339.438,"body":"yah"},{"speaker":"[bryan_boorstein]","startTime":3339.281,"endTime":3345.349,"body":"it or at least probably not a"},{"speaker":"[bryan_boorstein]","startTime":3339.281,"endTime":3345.349,"body":"increasing level of hyportrophic stimulus for the amount"},{"speaker":"[bryan_boorstein]","startTime":3345.409,"endTime":3350.257,"body":"of fatigue that you're getting from those"},{"speaker":"[bryan_boorstein]","startTime":3345.409,"endTime":3350.257,"body":"so anyway those would be like initial thoughts"},{"speaker":"[bryan_boorstein]","startTime":3350.318,"endTime":3351.439,"body":"for me and then i have a"},{"speaker":"[bryan_boorstein]","startTime":3350.318,"endTime":3351.439,"body":"couple"},{"speaker":"[aaron_straker]","startTime":3351.359,"endTime":3351.46,"body":"yah"},{"speaker":"[bryan_boorstein]","startTime":3351.6,"endTime":3354.144,"body":"other points any thoughts on any of"},{"speaker":"[bryan_boorstein]","startTime":3351.6,"endTime":3354.144,"body":"that stuff though"},{"speaker":"[aaron_straker]","startTime":3354.8,"endTime":3354.961,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3355.665,"endTime":3355.685,"body":"m"},{"speaker":"[aaron_straker]","startTime":3355.762,"endTime":3358.487,"body":"so i mean i guess one thing"},{"speaker":"[aaron_straker]","startTime":3355.762,"endTime":3358.487,"body":"that i will will do here is kind"},{"speaker":"[aaron_straker]","startTime":3358.527,"endTime":3363.315,"body":"of take like a devil's advocate kind"},{"speaker":"[aaron_straker]","startTime":3358.527,"endTime":3363.315,"body":"of approach to some of this um to"},{"speaker":"[aaron_straker]","startTime":3364.076,"endTime":3370.331,"body":"put my cards on the table i"},{"speaker":"[aaron_straker]","startTime":3364.076,"endTime":3370.331,"body":"am not someone who there are very few"},{"speaker":"[aaron_straker]","startTime":3370.411,"endTime":3374.177,"body":"things i'm going to do for like"},{"speaker":"[aaron_straker]","startTime":3370.411,"endTime":3374.177,"body":"a fucking thirty raps or something like that"},{"speaker":"[aaron_straker]","startTime":3374.237,"endTime":3377.843,"body":"it might be like one burn out"},{"speaker":"[aaron_straker]","startTime":3374.237,"endTime":3377.843,"body":"set of like okay i'm goin a do"},{"speaker":"[aaron_straker]","startTime":3377.983,"endTime":3382.07,"body":"one set of max push ups at"},{"speaker":"[aaron_straker]","startTime":3377.983,"endTime":3382.07,"body":"the end of my push session something like"},{"speaker":"[aaron_straker]","startTime":3382.09,"endTime":3385.917,"body":"that but that's pretty much like i'm"},{"speaker":"[aaron_straker]","startTime":3382.09,"endTime":3385.917,"body":"talking it up going home sort of thing"},{"speaker":"[aaron_straker]","startTime":3387.119,"endTime":3391.646,"body":"i really do think the getting stronger"},{"speaker":"[aaron_straker]","startTime":3387.119,"endTime":3391.646,"body":"in the lower rep ranges is probably the"},{"speaker":"[aaron_straker]","startTime":3391.686,"endTime":3396.895,"body":"best bang for your book that's what"},{"speaker":"[aaron_straker]","startTime":3391.686,"endTime":3396.895,"body":"generally personally do and have gravitated towards as"},{"speaker":"[aaron_straker]","startTime":3396.975,"endTime":3400.421,"body":"i've learned more you know obviously from"},{"speaker":"[aaron_straker]","startTime":3396.975,"endTime":3400.421,"body":"spending time with you and the more i"},{"speaker":"[aaron_straker]","startTime":3400.942,"endTime":3401.422,"body":"read and learn"},{"speaker":"[bryan_boorstein]","startTime":3401.825,"endTime":3402.006,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3402.224,"endTime":3406.271,"body":"um the one time will say"},{"speaker":"[bryan_boorstein]","startTime":3406.244,"endTime":3406.384,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3406.391,"endTime":3409.396,"body":"that i think the higher reps has"},{"speaker":"[bryan_boorstein]","startTime":3409.239,"endTime":3409.321,"body":"ah"},{"speaker":"[aaron_straker]","startTime":3409.897,"endTime":3416.408,"body":"utility is fat loss because what we"},{"speaker":"[aaron_straker]","startTime":3409.897,"endTime":3416.408,"body":"are trying to do or fat loss or"},{"speaker":"[aaron_straker]","startTime":3416.489,"endTime":3418.231,"body":"if you have someone with some metabolic"},{"speaker":"[aaron_straker]","startTime":3421.437,"endTime":3423.781,"body":"resistance sort of thing like a cump"},{"speaker":"[aaron_straker]","startTime":3421.437,"endTime":3423.781,"body":"where"},{"speaker":"[bryan_boorstein]","startTime":3423.654,"endTime":3423.675,"body":"m"},{"speaker":"[aaron_straker]","startTime":3423.821,"endTime":3427.928,"body":"we have high trigliscrides right when we"},{"speaker":"[aaron_straker]","startTime":3423.821,"endTime":3427.928,"body":"want to do lots of high reps we're"},{"speaker":"[aaron_straker]","startTime":3427.988,"endTime":3433.477,"body":"not talking about hypertrophy there we're talking"},{"speaker":"[aaron_straker]","startTime":3427.988,"endTime":3433.477,"body":"about doing work to get the triglyscerides out"},{"speaker":"[aaron_straker]","startTime":3433.517,"endTime":3438.445,"body":"of the blood right so that we"},{"speaker":"[aaron_straker]","startTime":3433.517,"endTime":3438.445,"body":"can get into a more metabolically efficient physiology"},{"speaker":"[aaron_straker]","startTime":3439.066,"endTime":3442.832,"body":"or our environment is is a better"},{"speaker":"[aaron_straker]","startTime":3439.066,"endTime":3442.832,"body":"use of that term so that we can"},{"speaker":"[aaron_straker]","startTime":3442.893,"endTime":3444.836,"body":"get fat down a little bit sort"},{"speaker":"[aaron_straker]","startTime":3442.893,"endTime":3444.836,"body":"of thing so"},{"speaker":"[bryan_boorstein]","startTime":3444.863,"endTime":3445.395,"body":"hm"},{"speaker":"[aaron_straker]","startTime":3444.896,"endTime":3450.624,"body":"like those are cases but that outside"},{"speaker":"[aaron_straker]","startTime":3444.896,"endTime":3450.624,"body":"of hypertrophy hypertrophy isn't the direct goal here"},{"speaker":"[aaron_straker]","startTime":3450.825,"endTime":3453.769,"body":"it's you know fat loss or or"},{"speaker":"[aaron_straker]","startTime":3450.825,"endTime":3453.769,"body":"improving health sort of"},{"speaker":"[bryan_boorstein]","startTime":3453.797,"endTime":3454.219,"body":"glucose"},{"speaker":"[aaron_straker]","startTime":3453.829,"endTime":3454.009,"body":"thing"},{"speaker":"[bryan_boorstein]","startTime":3454.279,"endTime":3455.002,"body":"management yeah"},{"speaker":"[aaron_straker]","startTime":3455.01,"endTime":3455.491,"body":"exactly"},{"speaker":"[bryan_boorstein]","startTime":3455.182,"endTime":3455.965,"body":"like higher reps would"},{"speaker":"[aaron_straker]","startTime":3455.971,"endTime":3456.112,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3456.006,"endTime":3457.331,"body":"help with disposal of glucose"},{"speaker":"[aaron_straker]","startTime":3457.314,"endTime":3462.242,"body":"exactly because we're doing more work right"},{"speaker":"[aaron_straker]","startTime":3457.314,"endTime":3462.242,"body":"and at that point going through the motions"},{"speaker":"[aaron_straker]","startTime":3462.442,"endTime":3467.37,"body":"you know under a load enough to"},{"speaker":"[aaron_straker]","startTime":3462.442,"endTime":3467.37,"body":"support you know having to produce effort but"},{"speaker":"[aaron_straker]","startTime":3467.771,"endTime":3472.559,"body":"with that if we're doing thirty reps"},{"speaker":"[aaron_straker]","startTime":3467.771,"endTime":3472.559,"body":"at and we're you know gas on rep"},{"speaker":"[aaron_straker]","startTime":3472.619,"endTime":3477.307,"body":"thirty we're doing like six raps were"},{"speaker":"[aaron_straker]","startTime":3472.619,"endTime":3477.307,"body":"we're trying really hard but we're obviously going"},{"speaker":"[aaron_straker]","startTime":3477.367,"endTime":3481.113,"body":"to to piss through a lot more"},{"speaker":"[aaron_straker]","startTime":3477.367,"endTime":3481.113,"body":"like you and glucose on that thirty reprane"},{"speaker":"[bryan_boorstein]","startTime":3481.131,"endTime":3481.665,"body":"hm"},{"speaker":"[aaron_straker]","startTime":3481.253,"endTime":3482.856,"body":"so that is"},{"speaker":"[bryan_boorstein]","startTime":3482.865,"endTime":3483.108,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3483.137,"endTime":3487.183,"body":"probably the time there where i will"},{"speaker":"[aaron_straker]","startTime":3483.137,"endTime":3487.183,"body":"use that with clients"},{"speaker":"[bryan_boorstein]","startTime":3487.185,"endTime":3487.528,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3487.284,"endTime":3489.006,"body":"especially when we have some kind of"},{"speaker":"[aaron_straker]","startTime":3487.284,"endTime":3489.006,"body":"resistance"},{"speaker":"[bryan_boorstein]","startTime":3488.625,"endTime":3489.285,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3489.087,"endTime":3494.574,"body":"to things but yeah terms of talking"},{"speaker":"[aaron_straker]","startTime":3489.087,"endTime":3494.574,"body":"about hypertrophy sort of thing i just the"},{"speaker":"[aaron_straker]","startTime":3494.654,"endTime":3498.499,"body":"time commitment in and of itself is"},{"speaker":"[aaron_straker]","startTime":3494.654,"endTime":3498.499,"body":"huge huge"},{"speaker":"[bryan_boorstein]","startTime":3498.908,"endTime":3506.737,"body":"hm yeah i am i kind of"},{"speaker":"[bryan_boorstein]","startTime":3498.908,"endTime":3506.737,"body":"feel like even in the state of dieting"},{"speaker":"[bryan_boorstein]","startTime":3506.797,"endTime":3511.124,"body":"or fat loss i would still veer"},{"speaker":"[bryan_boorstein]","startTime":3506.797,"endTime":3511.124,"body":"and i do still veer towards the lower"},{"speaker":"[bryan_boorstein]","startTime":3511.204,"endTime":3516.713,"body":"eran is because i just am a"},{"speaker":"[bryan_boorstein]","startTime":3511.204,"endTime":3516.713,"body":"believer in doing what helped you build the"},{"speaker":"[bryan_boorstein]","startTime":3516.753,"endTime":3517.935,"body":"muscle to retain the muscle"},{"speaker":"[aaron_straker]","startTime":3518.022,"endTime":3518.266,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3518.616,"endTime":3520.54,"body":"and i'd be scared that you know"},{"speaker":"[aaron_straker]","startTime":3520.48,"endTime":3520.722,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3521.0,"endTime":3525.889,"body":"changing what has gotten me there as"},{"speaker":"[bryan_boorstein]","startTime":3521.0,"endTime":3525.889,"body":"i'm losing fat and i'm now like lifting"},{"speaker":"[bryan_boorstein]","startTime":3525.949,"endTime":3526.169,"body":"lighter"},{"speaker":"[aaron_straker]","startTime":3526.001,"endTime":3526.163,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3526.249,"endTime":3530.596,"body":"loads in higher up ranges and like"},{"speaker":"[bryan_boorstein]","startTime":3526.249,"endTime":3530.596,"body":"i would be fearful that that would kind"},{"speaker":"[bryan_boorstein]","startTime":3530.656,"endTime":3534.303,"body":"of have a negative effect my process"},{"speaker":"[bryan_boorstein]","startTime":3530.656,"endTime":3534.303,"body":"and i would like to kind"},{"speaker":"[aaron_straker]","startTime":3534.28,"endTime":3535.18,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3534.343,"endTime":3537.246,"body":"of be able to compare apples apples"},{"speaker":"[bryan_boorstein]","startTime":3534.343,"endTime":3537.246,"body":"and like hey i was this strong at"},{"speaker":"[bryan_boorstein]","startTime":3537.306,"endTime":3540.75,"body":"this point when i was in a"},{"speaker":"[bryan_boorstein]","startTime":3537.306,"endTime":3540.75,"body":"surplus and now that i'm in a deficit"},{"speaker":"[bryan_boorstein]","startTime":3540.83,"endTime":3543.733,"body":"i want to know like hey am"},{"speaker":"[bryan_boorstein]","startTime":3540.83,"endTime":3543.733,"body":"i am i actually losing strength here or"},{"speaker":"[bryan_boorstein]","startTime":3543.813,"endTime":3543.973,"body":"not"},{"speaker":"[aaron_straker]","startTime":3544.27,"endTime":3545.852,"body":"hundred percent and i would agree with"},{"speaker":"[aaron_straker]","startTime":3544.27,"endTime":3545.852,"body":"that"},{"speaker":"[bryan_boorstein]","startTime":3545.775,"endTime":3547.396,"body":"m m"},{"speaker":"[aaron_straker]","startTime":3547.535,"endTime":3548.737,"body":"you and i don't have"},{"speaker":"[bryan_boorstein]","startTime":3548.724,"endTime":3548.745,"body":"m"},{"speaker":"[aaron_straker]","startTime":3548.817,"endTime":3550.4,"body":"met camp or anything like that"},{"speaker":"[bryan_boorstein]","startTime":3550.305,"endTime":3550.571,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3550.841,"endTime":3555.468,"body":"and it's not that's not like a"},{"speaker":"[aaron_straker]","startTime":3550.841,"endTime":3555.468,"body":"step one that would be like okay things"},{"speaker":"[aaron_straker]","startTime":3555.488,"endTime":3558.852,"body":"aren't working let's you know we're going"},{"speaker":"[aaron_straker]","startTime":3555.488,"endTime":3558.852,"body":"i'm going down the check list and i'm"},{"speaker":"[aaron_straker]","startTime":3558.893,"endTime":3561.996,"body":"like okay we now need to get"},{"speaker":"[aaron_straker]","startTime":3558.893,"endTime":3561.996,"body":"get glucose"},{"speaker":"[bryan_boorstein]","startTime":3561.975,"endTime":3562.335,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3562.036,"endTime":3563.137,"body":"down get triglisrides"},{"speaker":"[bryan_boorstein]","startTime":3563.076,"endTime":3563.237,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3563.217,"endTime":3564.418,"body":"down but yeah that that as a"},{"speaker":"[aaron_straker]","startTime":3563.217,"endTime":3564.418,"body":"good"},{"speaker":"[bryan_boorstein]","startTime":3564.298,"endTime":3564.439,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3564.458,"endTime":3564.899,"body":"distinction"},{"speaker":"[bryan_boorstein]","startTime":3565.721,"endTime":3572.813,"body":"yeah so one like super practical thing"},{"speaker":"[bryan_boorstein]","startTime":3565.721,"endTime":3572.813,"body":"that i want to say that i think"},{"speaker":"[bryan_boorstein]","startTime":3573.173,"endTime":3579.704,"body":"is a huge a feather in the"},{"speaker":"[bryan_boorstein]","startTime":3573.173,"endTime":3579.704,"body":"cap of the lower rep ranges is specifically"},{"speaker":"[bryan_boorstein]","startTime":3579.764,"endTime":3585.053,"body":"the ability to be accurate with your"},{"speaker":"[bryan_boorstein]","startTime":3579.764,"endTime":3585.053,"body":"reps from failure and this is something that"},{"speaker":"[bryan_boorstein]","startTime":3585.133,"endTime":3591.827,"body":"like i even struggle with higher ranges"},{"speaker":"[bryan_boorstein]","startTime":3585.133,"endTime":3591.827,"body":"so i know that people with less experience"},{"speaker":"[bryan_boorstein]","startTime":3591.887,"endTime":3593.41,"body":"than me a hundred per"},{"speaker":"[aaron_straker]","startTime":3593.43,"endTime":3593.691,"body":"okay"},{"speaker":"[bryan_boorstein]","startTime":3593.47,"endTime":3598.123,"body":"cent would struggle with this and so"},{"speaker":"[bryan_boorstein]","startTime":3593.47,"endTime":3598.123,"body":"what i love about the six to eight"},{"speaker":"[bryan_boorstein]","startTime":3598.183,"endTime":3607.345,"body":"reprange is that as soon as that"},{"speaker":"[bryan_boorstein]","startTime":3598.183,"endTime":3607.345,"body":"first rep slows it's almost ubiquitously at around"},{"speaker":"[bryan_boorstein]","startTime":3607.446,"endTime":3611.733,"body":"four reps five reps something like that"},{"speaker":"[bryan_boorstein]","startTime":3607.446,"endTime":3611.733,"body":"and then i can get two to three"},{"speaker":"[bryan_boorstein]","startTime":3612.554,"endTime":3614.377,"body":"more reps after that and"},{"speaker":"[aaron_straker]","startTime":3614.5,"endTime":3614.762,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3614.678,"endTime":3620.132,"body":"it's very very obvious when you're one"},{"speaker":"[bryan_boorstein]","startTime":3614.678,"endTime":3620.132,"body":"rep from field or two raps from failure"},{"speaker":"[bryan_boorstein]","startTime":3620.253,"endTime":3626.235,"body":"like i can almost get that with"},{"speaker":"[bryan_boorstein]","startTime":3620.253,"endTime":3626.235,"body":"a hundred percent accuracy every set regardless of"},{"speaker":"[bryan_boorstein]","startTime":3626.295,"endTime":3627.579,"body":"the movement it seems"},{"speaker":"[aaron_straker]","startTime":3627.542,"endTime":3627.623,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3629.955,"endTime":3632.719,"body":"and in higher rep ranges you just"},{"speaker":"[bryan_boorstein]","startTime":3629.955,"endTime":3632.719,"body":"can't do that i mean you get to"},{"speaker":"[aaron_straker]","startTime":3632.68,"endTime":3633.108,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3632.799,"endTime":3638.148,"body":"fifteen it burns so bad that who"},{"speaker":"[bryan_boorstein]","startTime":3632.799,"endTime":3638.148,"body":"knows if you want to stop at eighteen"},{"speaker":"[bryan_boorstein]","startTime":3638.249,"endTime":3638.629,"body":"because"},{"speaker":"[aaron_straker]","startTime":3638.35,"endTime":3639.43,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3638.809,"endTime":3639.831,"body":"it's burning really bad"},{"speaker":"[aaron_straker]","startTime":3639.61,"endTime":3640.96,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3640.252,"endTime":3641.394,"body":"or if you literally like"},{"speaker":"[aaron_straker]","startTime":3641.65,"endTime":3641.832,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3641.694,"endTime":3646.34,"body":"can have any more force production because"},{"speaker":"[bryan_boorstein]","startTime":3641.694,"endTime":3646.34,"body":"if it's just like hey the leg extension"},{"speaker":"[bryan_boorstein]","startTime":3646.4,"endTime":3652.609,"body":"is the perfect example i cannot even"},{"speaker":"[bryan_boorstein]","startTime":3646.4,"endTime":3652.609,"body":"at this stage of my training i cannot"},{"speaker":"[bryan_boorstein]","startTime":3652.749,"endTime":3659.049,"body":"go to failure on leg extensions on"},{"speaker":"[bryan_boorstein]","startTime":3652.749,"endTime":3659.049,"body":"a fifteen plus reset i just i just"},{"speaker":"[bryan_boorstein]","startTime":3659.09,"endTime":3662.716,"body":"can't do it i stop because it"},{"speaker":"[bryan_boorstein]","startTime":3659.09,"endTime":3662.716,"body":"burns so bad and i know that it's"},{"speaker":"[bryan_boorstein]","startTime":3662.756,"endTime":3670.097,"body":"not actually failure i just like psychologically"},{"speaker":"[bryan_boorstein]","startTime":3662.756,"endTime":3670.097,"body":"fail but when i leg extension in seven"},{"speaker":"[bryan_boorstein]","startTime":3670.278,"endTime":3674.851,"body":"to eleven rep range seven to ten"},{"speaker":"[bryan_boorstein]","startTime":3670.278,"endTime":3674.851,"body":"that's kind of i preferred for that movement"},{"speaker":"[aaron_straker]","startTime":3674.62,"endTime":3674.8,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3676.425,"endTime":3679.653,"body":"i know exactly where failure is it's"},{"speaker":"[bryan_boorstein]","startTime":3676.425,"endTime":3679.653,"body":"it's the rep slows and then i have"},{"speaker":"[aaron_straker]","startTime":3679.57,"endTime":3679.914,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3679.673,"endTime":3686.558,"body":"two or three more and that's that's"},{"speaker":"[bryan_boorstein]","startTime":3679.673,"endTime":3686.558,"body":"produces a lot of confidence for me in"},{"speaker":"[bryan_boorstein]","startTime":3686.798,"endTime":3686.878,"body":"in"},{"speaker":"[aaron_straker]","startTime":3687.07,"endTime":3687.316,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3687.139,"endTime":3691.286,"body":"the output that i'm putting in and"},{"speaker":"[bryan_boorstein]","startTime":3687.139,"endTime":3691.286,"body":"in the progressions that i make and knowing"},{"speaker":"[bryan_boorstein]","startTime":3691.346,"endTime":3695.533,"body":"that i wasn't sandbagging the week before"},{"speaker":"[bryan_boorstein]","startTime":3691.346,"endTime":3695.533,"body":"and that's why i have another rap it"},{"speaker":"[bryan_boorstein]","startTime":3695.573,"endTime":3696.294,"body":"just seems like"},{"speaker":"[aaron_straker]","startTime":3696.4,"endTime":3696.541,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3696.795,"endTime":3699.359,"body":"part of the argument for higher ps"},{"speaker":"[bryan_boorstein]","startTime":3696.795,"endTime":3699.359,"body":"is it's a lot easier to add a"},{"speaker":"[bryan_boorstein]","startTime":3699.399,"endTime":3703.406,"body":"rep okay great but is it easier"},{"speaker":"[bryan_boorstein]","startTime":3699.399,"endTime":3703.406,"body":"to add a p because you know that's"},{"speaker":"[bryan_boorstein]","startTime":3703.466,"endTime":3704.969,"body":"a smaller percentage of your total"},{"speaker":"[aaron_straker]","startTime":3705.25,"endTime":3705.491,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3705.269,"endTime":3708.334,"body":"or is it just that you were"},{"speaker":"[bryan_boorstein]","startTime":3705.269,"endTime":3708.334,"body":"being a pansy and now because you want"},{"speaker":"[bryan_boorstein]","startTime":3708.434,"endTime":3713.403,"body":"to progress you can find a little"},{"speaker":"[bryan_boorstein]","startTime":3708.434,"endTime":3713.403,"body":"more psychological arousal to get annitional wrap and"},{"speaker":"[bryan_boorstein]","startTime":3713.443,"endTime":3715.326,"body":"then the next week you're like okay"},{"speaker":"[bryan_boorstein]","startTime":3713.443,"endTime":3715.326,"body":"a little"},{"speaker":"[aaron_straker]","startTime":3715.18,"endTime":3716.05,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3715.366,"endTime":3719.853,"body":"more psychological arousal and i got an"},{"speaker":"[bryan_boorstein]","startTime":3715.366,"endTime":3719.853,"body":"additional rap i just really like the confidence"},{"speaker":"[bryan_boorstein]","startTime":3720.735,"endTime":3725.043,"body":"in the lower rep ranges knowing that"},{"speaker":"[bryan_boorstein]","startTime":3720.735,"endTime":3725.043,"body":"progress is progress what do you tink of"},{"speaker":"[bryan_boorstein]","startTime":3725.103,"endTime":3725.203,"body":"that"},{"speaker":"[aaron_straker]","startTime":3726.232,"endTime":3731.621,"body":"i literally could not agree more the"},{"speaker":"[aaron_straker]","startTime":3726.232,"endTime":3731.621,"body":"there's inherently going to be"},{"speaker":"[bryan_boorstein]","startTime":3731.786,"endTime":3731.807,"body":"m"},{"speaker":"[aaron_straker]","startTime":3731.801,"endTime":3732.743,"body":"some margin of air"},{"speaker":"[bryan_boorstein]","startTime":3732.954,"endTime":3733.579,"body":"m oh"},{"speaker":"[aaron_straker]","startTime":3733.344,"endTime":3735.347,"body":"with r r r r p e"},{"speaker":"[bryan_boorstein]","startTime":3735.405,"endTime":3735.83,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3735.487,"endTime":3740.633,"body":"sort of thing your reps get larger"},{"speaker":"[aaron_straker]","startTime":3735.487,"endTime":3740.633,"body":"that margin of air"},{"speaker":"[bryan_boorstein]","startTime":3740.715,"endTime":3740.938,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3740.833,"endTime":3743.256,"body":"like grows that gap grows"},{"speaker":"[bryan_boorstein]","startTime":3743.085,"endTime":3743.326,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3743.796,"endTime":3748.121,"body":"and like you were saying like if"},{"speaker":"[aaron_straker]","startTime":3743.796,"endTime":3748.121,"body":"you're doing a set of eight pretty clear"},{"speaker":"[aaron_straker]","startTime":3748.161,"endTime":3751.069,"body":"whether you could do another report because"},{"speaker":"[aaron_straker]","startTime":3748.161,"endTime":3751.069,"body":"you're trying really hard and the way it's"},{"speaker":"[aaron_straker]","startTime":3751.109,"endTime":3756.471,"body":"not fucking moving at nineteen twenty twenty"},{"speaker":"[aaron_straker]","startTime":3751.109,"endTime":3756.471,"body":"four their legs are going to be on"},{"speaker":"[aaron_straker]","startTime":3756.612,"endTime":3757.012,"body":"fire"},{"speaker":"[bryan_boorstein]","startTime":3756.888,"endTime":3756.95,"body":"ah"},{"speaker":"[aaron_straker]","startTime":3757.613,"endTime":3762.702,"body":"psychologically your mind is going to be"},{"speaker":"[aaron_straker]","startTime":3757.613,"endTime":3762.702,"body":"telling you to stop it like set sixteen"},{"speaker":"[aaron_straker]","startTime":3763.102,"endTime":3766.308,"body":"now you're at twenty four realistically"},{"speaker":"[bryan_boorstein]","startTime":3766.275,"endTime":3766.497,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3766.488,"endTime":3771.046,"body":"from a pure physiologic standpoint you can"},{"speaker":"[aaron_straker]","startTime":3766.488,"endTime":3771.046,"body":"probably push to rep thirty"},{"speaker":"[bryan_boorstein]","startTime":3770.775,"endTime":3771.036,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3771.126,"endTime":3775.636,"body":"four but it's really when are you"},{"speaker":"[aaron_straker]","startTime":3771.126,"endTime":3775.636,"body":"going when is your mind going to quit"},{"speaker":"[bryan_boorstein]","startTime":3775.575,"endTime":3775.877,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3775.836,"endTime":3780.844,"body":"and say that burns is enough and"},{"speaker":"[aaron_straker]","startTime":3775.836,"endTime":3780.844,"body":"it's that's hard and i'm not saying that"},{"speaker":"[aaron_straker]","startTime":3780.884,"endTime":3783.969,"body":"i would do a good job either"},{"speaker":"[aaron_straker]","startTime":3780.884,"endTime":3783.969,"body":"like for those that know me like when"},{"speaker":"[aaron_straker]","startTime":3784.37,"endTime":3787.515,"body":"when things get uncomfortable you know i'm"},{"speaker":"[aaron_straker]","startTime":3784.37,"endTime":3787.515,"body":"the first one to fuck this i'm done"},{"speaker":"[aaron_straker]","startTime":3787.836,"endTime":3788.858,"body":"at sixteen raps i'm done"},{"speaker":"[bryan_boorstein]","startTime":3788.878,"endTime":3789.059,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3788.918,"endTime":3790.2,"body":"i can't do any more when i"},{"speaker":"[aaron_straker]","startTime":3788.918,"endTime":3790.2,"body":"could"},{"speaker":"[bryan_boorstein]","startTime":3790.225,"endTime":3790.407,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3790.24,"endTime":3795.909,"body":"probably do thirty and it's by not"},{"speaker":"[aaron_straker]","startTime":3790.24,"endTime":3795.909,"body":"putting myself in that environment i am able"},{"speaker":"[aaron_straker]","startTime":3796.05,"endTime":3799.54,"body":"to train more accurately by just avoiding"},{"speaker":"[bryan_boorstein]","startTime":3799.215,"endTime":3799.235,"body":"m"},{"speaker":"[aaron_straker]","startTime":3800.242,"endTime":3802.488,"body":"you know those hard mental situation sort"},{"speaker":"[aaron_straker]","startTime":3800.242,"endTime":3802.488,"body":"of thing"},{"speaker":"[bryan_boorstein]","startTime":3803.375,"endTime":3805.759,"body":"a totally i have two more points"},{"speaker":"[aaron_straker]","startTime":3805.66,"endTime":3805.861,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3805.779,"endTime":3807.842,"body":"so let's try and finish this up"},{"speaker":"[bryan_boorstein]","startTime":3805.779,"endTime":3807.842,"body":"in five minutes or so we're"},{"speaker":"[aaron_straker]","startTime":3807.85,"endTime":3808.073,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3807.862,"endTime":3811.068,"body":"running a little bit behind but one"},{"speaker":"[bryan_boorstein]","startTime":3807.862,"endTime":3811.068,"body":"thing"},{"speaker":"[aaron_straker]","startTime":3811.48,"endTime":3812.89,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3811.669,"endTime":3816.076,"body":"i want to talk about is rep"},{"speaker":"[bryan_boorstein]","startTime":3811.669,"endTime":3816.076,"body":"speed and tempo and so like you guys"},{"speaker":"[bryan_boorstein]","startTime":3816.156,"endTime":3817.017,"body":"if you if you watch me"},{"speaker":"[aaron_straker]","startTime":3817.0,"endTime":3817.281,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3817.138,"endTime":3819.962,"body":"train you know that i like to"},{"speaker":"[bryan_boorstein]","startTime":3817.138,"endTime":3819.962,"body":"train in a very diligent"},{"speaker":"[aaron_straker]","startTime":3819.541,"endTime":3819.904,"body":"thank you"},{"speaker":"[bryan_boorstein]","startTime":3820.143,"endTime":3824.149,"body":"purposeful manner and all my reps try"},{"speaker":"[bryan_boorstein]","startTime":3820.143,"endTime":3824.149,"body":"to get the most out of every"},{"speaker":"[aaron_straker]","startTime":3824.082,"endTime":3824.226,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3824.209,"endTime":3830.057,"body":"single rap that i do so as"},{"speaker":"[bryan_boorstein]","startTime":3824.209,"endTime":3830.057,"body":"an example you know i can do a"},{"speaker":"[bryan_boorstein]","startTime":3830.137,"endTime":3833.82,"body":"set of eight reps and i look"},{"speaker":"[bryan_boorstein]","startTime":3830.137,"endTime":3833.82,"body":"at my video afterwards edited from beginning to"},{"speaker":"[bryan_boorstein]","startTime":3833.921,"endTime":3837.304,"body":"end and it's a sixty second video"},{"speaker":"[bryan_boorstein]","startTime":3833.921,"endTime":3837.304,"body":"for like eight reps or something like that"},{"speaker":"[bryan_boorstein]","startTime":3838.665,"endTime":3839.988,"body":"and if i were to do a"},{"speaker":"[bryan_boorstein]","startTime":3838.665,"endTime":3839.988,"body":"set of"},{"speaker":"[aaron_straker]","startTime":3839.98,"endTime":3840.141,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3840.108,"endTime":3843.453,"body":"fifteen or twenty i wouldn't put the"},{"speaker":"[bryan_boorstein]","startTime":3840.108,"endTime":3843.453,"body":"same"},{"speaker":"[aaron_straker]","startTime":3843.534,"endTime":3843.616,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":3843.574,"endTime":3847.781,"body":"focus into each rep that i do"},{"speaker":"[bryan_boorstein]","startTime":3843.574,"endTime":3847.781,"body":"it would just kind of i would go"},{"speaker":"[bryan_boorstein]","startTime":3847.881,"endTime":3850.365,"body":"into the set being like well i"},{"speaker":"[bryan_boorstein]","startTime":3847.881,"endTime":3850.365,"body":"have fifteen to twenty of these may as"},{"speaker":"[bryan_boorstein]","startTime":3850.385,"endTime":3853.871,"body":"well just keep this like two o"},{"speaker":"[bryan_boorstein]","startTime":3850.385,"endTime":3853.871,"body":"x o tempo and then suddenly that like"},{"speaker":"[bryan_boorstein]","startTime":3853.931,"endTime":3858.158,"body":"set of fifteen turns into like forty"},{"speaker":"[bryan_boorstein]","startTime":3853.931,"endTime":3858.158,"body":"seconds which is actually even shorter than my"},{"speaker":"[bryan_boorstein]","startTime":3858.238,"endTime":3859.28,"body":"set of eight was when"},{"speaker":"[aaron_straker]","startTime":3859.27,"endTime":3859.592,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3859.32,"endTime":3861.564,"body":"i was really doing these like diligent"},{"speaker":"[bryan_boorstein]","startTime":3859.32,"endTime":3861.564,"body":"purposeful"},{"speaker":"[aaron_straker]","startTime":3861.132,"endTime":3861.214,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":3861.684,"endTime":3863.331,"body":"reps um and"},{"speaker":"[aaron_straker]","startTime":3863.641,"endTime":3863.742,"body":"eh"},{"speaker":"[bryan_boorstein]","startTime":3864.475,"endTime":3866.438,"body":"so i just feel like in that"},{"speaker":"[bryan_boorstein]","startTime":3864.475,"endTime":3866.438,"body":"case you know"},{"speaker":"[aaron_straker]","startTime":3866.59,"endTime":3866.772,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3866.658,"endTime":3869.403,"body":"i want to get i want to"},{"speaker":"[bryan_boorstein]","startTime":3866.658,"endTime":3869.403,"body":"milk the most out of every rep i"},{"speaker":"[bryan_boorstein]","startTime":3869.523,"endTime":3870.785,"body":"do i don't want to just go"},{"speaker":"[bryan_boorstein]","startTime":3869.523,"endTime":3870.785,"body":"through the"},{"speaker":"[aaron_straker]","startTime":3870.73,"endTime":3870.993,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3870.825,"endTime":3878.037,"body":"motions doing reps to say i didn't"},{"speaker":"[bryan_boorstein]","startTime":3870.825,"endTime":3878.037,"body":"set fifteen to twenty like time under tension"},{"speaker":"[bryan_boorstein]","startTime":3878.778,"endTime":3879.539,"body":"is ultimately"},{"speaker":"[aaron_straker]","startTime":3879.144,"endTime":3879.226,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":3879.62,"endTime":3881.503,"body":"the thing that probably controls most"},{"speaker":"[aaron_straker]","startTime":3882.01,"endTime":3883.39,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3882.164,"endTime":3885.57,"body":"of the response that we get and"},{"speaker":"[bryan_boorstein]","startTime":3882.164,"endTime":3885.57,"body":"so if you're doing a forty five second"},{"speaker":"[bryan_boorstein]","startTime":3885.69,"endTime":3889.846,"body":"set that's fifteen reps for forty five"},{"speaker":"[bryan_boorstein]","startTime":3885.69,"endTime":3889.846,"body":"second set that six raps or something like"},{"speaker":"[bryan_boorstein]","startTime":3889.886,"endTime":3894.21,"body":"that your muscles under tension for the"},{"speaker":"[bryan_boorstein]","startTime":3889.886,"endTime":3894.21,"body":"same amount of time but in the sixth"},{"speaker":"[bryan_boorstein]","startTime":3894.27,"endTime":3894.691,"body":"rep set"},{"speaker":"[aaron_straker]","startTime":3894.61,"endTime":3894.934,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3895.071,"endTime":3899.599,"body":"you can probably pause at the length"},{"speaker":"[bryan_boorstein]","startTime":3895.071,"endTime":3899.599,"body":"and position you can control the eccentric a"},{"speaker":"[bryan_boorstein]","startTime":3899.659,"endTime":3902.864,"body":"little bit more so you can get"},{"speaker":"[bryan_boorstein]","startTime":3899.659,"endTime":3902.864,"body":"more out of the parts of the rep"},{"speaker":"[bryan_boorstein]","startTime":3903.025,"endTime":3905.3,"body":"we know are the most effective portions"},{"speaker":"[bryan_boorstein]","startTime":3903.025,"endTime":3905.3,"body":"of that reb"},{"speaker":"[aaron_straker]","startTime":3906.33,"endTime":3909.437,"body":"and if we broke up a little"},{"speaker":"[aaron_straker]","startTime":3906.33,"endTime":3909.437,"body":"bit so just to make sure you were"},{"speaker":"[aaron_straker]","startTime":3909.477,"endTime":3912.825,"body":"you were comparing like a eight rep"},{"speaker":"[aaron_straker]","startTime":3909.477,"endTime":3912.825,"body":"set to like a sixteen rep set both"},{"speaker":"[aaron_straker]","startTime":3912.905,"endTime":3914.348,"body":"taking forty seconds correct"},{"speaker":"[bryan_boorstein]","startTime":3915.195,"endTime":3916.218,"body":"yeah something along"},{"speaker":"[aaron_straker]","startTime":3916.15,"endTime":3916.31,"body":"okay"},{"speaker":"[bryan_boorstein]","startTime":3916.279,"endTime":3916.841,"body":"those lines yeah"},{"speaker":"[aaron_straker]","startTime":3916.911,"endTime":3919.215,"body":"yeah okay that's what i thought the"},{"speaker":"[aaron_straker]","startTime":3916.911,"endTime":3919.215,"body":"only thing i wanted to add there is"},{"speaker":"[aaron_straker]","startTime":3919.255,"endTime":3923.963,"body":"like because you said time under tension"},{"speaker":"[aaron_straker]","startTime":3919.255,"endTime":3923.963,"body":"is probably like an important factor there the"},{"speaker":"[aaron_straker]","startTime":3924.043,"endTime":3928.09,"body":"benefit of the eight rep set is"},{"speaker":"[aaron_straker]","startTime":3924.043,"endTime":3928.09,"body":"the load is so much significantly higher with"},{"speaker":"[aaron_straker]","startTime":3928.15,"endTime":3932.257,"body":"the eight raps as opposed to the"},{"speaker":"[aaron_straker]","startTime":3928.15,"endTime":3932.257,"body":"sixteen raps with that same amount of time"},{"speaker":"[aaron_straker]","startTime":3932.317,"endTime":3932.858,"body":"under tension"},{"speaker":"[bryan_boorstein]","startTime":3933.417,"endTime":3938.445,"body":"yeah that's that's a really good point"},{"speaker":"[bryan_boorstein]","startTime":3933.417,"endTime":3938.445,"body":"to um cool and then the last thing"},{"speaker":"[bryan_boorstein]","startTime":3938.525,"endTime":3940.529,"body":"i have and this is going to"},{"speaker":"[bryan_boorstein]","startTime":3938.525,"endTime":3940.529,"body":"be something"},{"speaker":"[aaron_straker]","startTime":3940.66,"endTime":3940.86,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3940.709,"endTime":3945.518,"body":"i guess not for low raps but"},{"speaker":"[bryan_boorstein]","startTime":3940.709,"endTime":3945.518,"body":"joint stress is something consider as well and"},{"speaker":"[aaron_straker]","startTime":3945.43,"endTime":3946.15,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3945.598,"endTime":3950.291,"body":"so this kind of gets into them"},{"speaker":"[bryan_boorstein]","startTime":3945.598,"endTime":3950.291,"body":"the conversation exercise selection and whether that matters"},{"speaker":"[bryan_boorstein]","startTime":3950.391,"endTime":3958.417,"body":"for rep ranges and so um like"},{"speaker":"[bryan_boorstein]","startTime":3950.391,"endTime":3958.417,"body":"i don't like when someone says you can't"},{"speaker":"[bryan_boorstein]","startTime":3958.457,"endTime":3962.784,"body":"do lateral raises in the six to"},{"speaker":"[bryan_boorstein]","startTime":3958.457,"endTime":3962.784,"body":"eight reprange because you have to talk about"},{"speaker":"[bryan_boorstein]","startTime":3962.925,"endTime":3965.93,"body":"what type of lateral rays like no"},{"speaker":"[bryan_boorstein]","startTime":3962.925,"endTime":3965.93,"body":"i'm not going to do a dumb bell"},{"speaker":"[bryan_boorstein]","startTime":3966.17,"endTime":3970.337,"body":"lateral raise for six to eight reps"},{"speaker":"[bryan_boorstein]","startTime":3966.17,"endTime":3970.337,"body":"because it's a short overload movement and you"},{"speaker":"[bryan_boorstein]","startTime":3970.417,"endTime":3976.668,"body":"just there's a higher joint stress it's"},{"speaker":"[bryan_boorstein]","startTime":3970.417,"endTime":3976.668,"body":"a free weight movement it's extremely overloaded at"},{"speaker":"[bryan_boorstein]","startTime":3976.948,"endTime":3980.835,"body":"one part of the movement but if"},{"speaker":"[bryan_boorstein]","startTime":3976.948,"endTime":3980.835,"body":"you take something like a cable"},{"speaker":"[aaron_straker]","startTime":3980.873,"endTime":3981.038,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3981.075,"endTime":3985.442,"body":"lateral rays at wrist height and you"},{"speaker":"[bryan_boorstein]","startTime":3981.075,"endTime":3985.442,"body":"do that for six to eight reps there's"},{"speaker":"[bryan_boorstein]","startTime":3985.522,"endTime":3989.93,"body":"literally no reason you can't do that"},{"speaker":"[bryan_boorstein]","startTime":3985.522,"endTime":3989.93,"body":"that has a similar resistance curve"},{"speaker":"[aaron_straker]","startTime":3989.89,"endTime":3990.117,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3990.451,"endTime":3993.436,"body":"as like your typical length and overload"},{"speaker":"[bryan_boorstein]","startTime":3990.451,"endTime":3993.436,"body":"pound movement"},{"speaker":"[aaron_straker]","startTime":3993.19,"endTime":3993.411,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3993.896,"endTime":3996.721,"body":"so there's really no reason you can't"},{"speaker":"[bryan_boorstein]","startTime":3993.896,"endTime":3996.721,"body":"get a ton out of a set of"},{"speaker":"[bryan_boorstein]","startTime":3996.801,"endTime":4001.509,"body":"six to eight cable lateral raises but"},{"speaker":"[bryan_boorstein]","startTime":3996.801,"endTime":4001.509,"body":"maybe you wouldn't do six to eight dumb"},{"speaker":"[bryan_boorstein]","startTime":4001.569,"endTime":4006.216,"body":"bell lateral raises so it is movement"},{"speaker":"[bryan_boorstein]","startTime":4001.569,"endTime":4006.216,"body":"dependent also equipment dependent"},{"speaker":"[aaron_straker]","startTime":4006.27,"endTime":4006.496,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":4006.617,"endTime":4008.079,"body":"and joint angle dependent"},{"speaker":"[aaron_straker]","startTime":4008.25,"endTime":4008.595,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":4008.379,"endTime":4012.184,"body":"and moment arm dependent and all of"},{"speaker":"[bryan_boorstein]","startTime":4008.379,"endTime":4012.184,"body":"these factors as well and so"},{"speaker":"[aaron_straker]","startTime":4013.11,"endTime":4013.497,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":4013.216,"endTime":4018.016,"body":"um m like yes if you're going"},{"speaker":"[bryan_boorstein]","startTime":4013.216,"endTime":4018.016,"body":"to do a dumbbell lateral raise paul carter"},{"speaker":"[bryan_boorstein]","startTime":4018.056,"endTime":4021.081,"body":"would argue you can do that in"},{"speaker":"[bryan_boorstein]","startTime":4018.056,"endTime":4021.081,"body":"the five to eight rep range i would"},{"speaker":"[bryan_boorstein]","startTime":4021.121,"endTime":4022.463,"body":"say that personally i would probably"},{"speaker":"[aaron_straker]","startTime":4022.32,"endTime":4022.98,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":4022.523,"endTime":4026.75,"body":"prefer to go to like the ten"},{"speaker":"[bryan_boorstein]","startTime":4022.523,"endTime":4026.75,"body":"to fifteen rep range for that one but"},{"speaker":"[bryan_boorstein]","startTime":4026.83,"endTime":4031.107,"body":"like my overhead trisep extension with a"},{"speaker":"[bryan_boorstein]","startTime":4026.83,"endTime":4031.107,"body":"cable i do that for sets of six"},{"speaker":"[bryan_boorstein]","startTime":4031.207,"endTime":4031.968,"body":"to eight and i'm"},{"speaker":"[aaron_straker]","startTime":4031.87,"endTime":4032.032,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":4032.248,"endTime":4036.876,"body":"happy just like i am with the"},{"speaker":"[bryan_boorstein]","startTime":4032.248,"endTime":4036.876,"body":"dual cable lateral rays so i do think"},{"speaker":"[bryan_boorstein]","startTime":4036.916,"endTime":4042.185,"body":"it's important to think about those distinctions"},{"speaker":"[bryan_boorstein]","startTime":4036.916,"endTime":4042.185,"body":"of the equipment you're using and the strength"},{"speaker":"[bryan_boorstein]","startTime":4042.286,"endTime":4047.061,"body":"slash resistance curve of that movement and"},{"speaker":"[bryan_boorstein]","startTime":4042.286,"endTime":4047.061,"body":"how that might play into to the rep"},{"speaker":"[bryan_boorstein]","startTime":4047.121,"endTime":4047.622,"body":"range as well"},{"speaker":"[aaron_straker]","startTime":4048.341,"endTime":4052.586,"body":"the last thing i will add on"},{"speaker":"[aaron_straker]","startTime":4048.341,"endTime":4052.586,"body":"there that will be a large impacting factor"},{"speaker":"[aaron_straker]","startTime":4052.626,"endTime":4053.747,"body":"there is your load"},{"speaker":"[bryan_boorstein]","startTime":4054.035,"endTime":4054.235,"body":"oh"},{"speaker":"[aaron_straker]","startTime":4054.228,"endTime":4056.621,"body":"increments that is another big thing"},{"speaker":"[bryan_boorstein]","startTime":4056.611,"endTime":4057.125,"body":"hm"},{"speaker":"[aaron_straker]","startTime":4056.721,"endTime":4061.049,"body":"why going to a twelve to fifteen"},{"speaker":"[aaron_straker]","startTime":4056.721,"endTime":4061.049,"body":"may make sense because if you can only"},{"speaker":"[aaron_straker]","startTime":4061.089,"endTime":4065.797,"body":"go from ten pounds to fifteen pounds"},{"speaker":"[aaron_straker]","startTime":4061.089,"endTime":4065.797,"body":"that's a fifty percent load increase and your"},{"speaker":"[aaron_straker]","startTime":4065.877,"endTime":4068.047,"body":"rips are going to drop off can"},{"speaker":"[aaron_straker]","startTime":4065.877,"endTime":4068.047,"body":"or ably"},{"speaker":"[bryan_boorstein]","startTime":4068.855,"endTime":4073.763,"body":"ah in that case i'm a huge"},{"speaker":"[bryan_boorstein]","startTime":4068.855,"endTime":4073.763,"body":"fan of like if you have two or"},{"speaker":"[bryan_boorstein]","startTime":4073.803,"endTime":4076.748,"body":"three work sets i'm a huge fan"},{"speaker":"[bryan_boorstein]","startTime":4073.803,"endTime":4076.748,"body":"of like say okay so you're at ten"},{"speaker":"[bryan_boorstein]","startTime":4076.848,"endTime":4077.81,"body":"pounds and you get"},{"speaker":"[aaron_straker]","startTime":4077.85,"endTime":4078.51,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":4077.91,"endTime":4083.588,"body":"fifteen fourteen thirteen or something like that"},{"speaker":"[bryan_boorstein]","startTime":4077.91,"endTime":4083.588,"body":"yeah just jump your first set up to"},{"speaker":"[bryan_boorstein]","startTime":4083.668,"endTime":4087.735,"body":"fifteen pounds so now you can go"},{"speaker":"[bryan_boorstein]","startTime":4083.668,"endTime":4087.735,"body":"like okay instead of fifteen reps with ten"},{"speaker":"[bryan_boorstein]","startTime":4087.815,"endTime":4091.421,"body":"pounds i'm going to get six to"},{"speaker":"[bryan_boorstein]","startTime":4087.815,"endTime":4091.421,"body":"eight reps with fifteen pounds but then instead"},{"speaker":"[bryan_boorstein]","startTime":4091.461,"endTime":4095.668,"body":"of trying to beat that fifteen pound"},{"speaker":"[bryan_boorstein]","startTime":4091.461,"endTime":4095.668,"body":"weight for all the sets i'll drop it"},{"speaker":"[bryan_boorstein]","startTime":4095.728,"endTime":4100.6759999999995,"body":"back down to ten pounds for like"},{"speaker":"[bryan_boorstein]","startTime":4095.728,"endTime":4100.6759999999995,"body":"the second or third set and still be"},{"speaker":"[bryan_boorstein]","startTime":4100.736,"endTime":4107.334,"body":"able to continue the progressions there while"},{"speaker":"[bryan_boorstein]","startTime":4100.736,"endTime":4107.334,"body":"slowly beginning to become comfortable with the heavier"},{"speaker":"[bryan_boorstein]","startTime":4107.375,"endTime":4108.42,"body":"weight in the lower reprange"},{"speaker":"[aaron_straker]","startTime":4109.383,"endTime":4109.911,"body":"really good point"},{"speaker":"[bryan_boorstein]","startTime":4111.325,"endTime":4115.3009999999995,"body":"cool i think that's pretty much all"},{"speaker":"[bryan_boorstein]","startTime":4111.325,"endTime":4115.3009999999995,"body":"i've got on the topic"},{"speaker":"[aaron_straker]","startTime":4118.4,"endTime":4118.9439999999995,"body":"i togerwth that"},{"speaker":"[bryan_boorstein]","startTime":4118.876,"endTime":4119.405000000001,"body":"ah you're good"},{"speaker":"[aaron_straker]","startTime":4119.327,"endTime":4120.153,"body":"i think we covered it well"},{"speaker":"[bryan_boorstein]","startTime":4121.385,"endTime":4124.873,"body":"cool sweet well thats gonna be ran"},{"speaker":"[bryan_boorstein]","startTime":4121.385,"endTime":4124.873,"body":"a little long but things is solid"},{"speaker":"[aaron_straker]","startTime":4127.062,"endTime":4129.709,"body":"cool so guys as always thank you"},{"speaker":"[aaron_straker]","startTime":4127.062,"endTime":4129.709,"body":"for listening"},{"speaker":"[bryan_boorstein]","startTime":4129.546,"endTime":4129.587,"body":"m"},{"speaker":"[aaron_straker]","startTime":4129.809,"endTime":4132.577,"body":"to train prosper brian and i will"},{"speaker":"[aaron_straker]","startTime":4129.809,"endTime":4132.577,"body":"talk to you next week"},{"speaker":"[bryan_boorstein]","startTime":4133.145,"endTime":4134.646,"body":"m oh"}]}