{"version":"1.0.0","segments":[{"speaker":"[aaron_straker]","startTime":25.93,"endTime":32.868,"body":"oh what's up guys happy tuesday welcome"},{"speaker":"[aaron_straker]","startTime":25.93,"endTime":32.868,"body":"back to another episode of a train prosper"},{"speaker":"[aaron_straker]","startTime":32.968,"endTime":37.335,"body":"today brian and i have our monthly"},{"speaker":"[aaron_straker]","startTime":32.968,"endTime":37.335,"body":"i feel like i can't say monthly now"},{"speaker":"[aaron_straker]","startTime":37.375,"endTime":40.461,"body":"because we have been pretty consistent we"},{"speaker":"[aaron_straker]","startTime":37.375,"endTime":40.461,"body":"did drop the ball there for few months"},{"speaker":"[aaron_straker]","startTime":40.581,"endTime":47.155,"body":"but our monthly instagram and a for"},{"speaker":"[aaron_straker]","startTime":40.581,"endTime":47.155,"body":"the month of october where we take questions"},{"speaker":"[aaron_straker]","startTime":47.315,"endTime":52.524,"body":"from our followers on instagram and then"},{"speaker":"[aaron_straker]","startTime":47.315,"endTime":52.524,"body":"we cover them on the podcast with context"},{"speaker":"[aaron_straker]","startTime":52.724000000000004,"endTime":57.215,"body":"in nuance like we like to do"},{"speaker":"[aaron_straker]","startTime":52.724000000000004,"endTime":57.215,"body":"so much here before jump into the q"},{"speaker":"[aaron_straker]","startTime":57.396,"endTime":60.187,"body":"and we have a few short up"},{"speaker":"[aaron_straker]","startTime":57.396,"endTime":60.187,"body":"dates brian do you want to kick us"},{"speaker":"[aaron_straker]","startTime":60.247,"endTime":60.367,"body":"off"},{"speaker":"[bryan_boorstein]","startTime":61.449,"endTime":65.476,"body":"yeah i love that we do these"},{"speaker":"[bryan_boorstein]","startTime":61.449,"endTime":65.476,"body":"instagram q and s and i actually like"},{"speaker":"[bryan_boorstein]","startTime":65.536,"endTime":70.985,"body":"really enjoy them as a podcast host"},{"speaker":"[bryan_boorstein]","startTime":65.536,"endTime":70.985,"body":"because it's like a really cool way to"},{"speaker":"[bryan_boorstein]","startTime":71.025,"endTime":76.451,"body":"be able to connect with the listeners"},{"speaker":"[bryan_boorstein]","startTime":71.025,"endTime":76.451,"body":"in a way that expands beyond like what"},{"speaker":"[bryan_boorstein]","startTime":76.531,"endTime":82.837,"body":"instagram can provide itself so so a"},{"speaker":"[bryan_boorstein]","startTime":76.531,"endTime":82.837,"body":"huge fan of that regarding life on my"},{"speaker":"[bryan_boorstein]","startTime":83.11699999999999,"endTime":90.537,"body":"end i was in san diego i"},{"speaker":"[bryan_boorstein]","startTime":83.11699999999999,"endTime":90.537,"body":"guess now it's when this episode comes out"},{"speaker":"[bryan_boorstein]","startTime":90.577,"endTime":93.301,"body":"it will be like two or three"},{"speaker":"[bryan_boorstein]","startTime":90.577,"endTime":93.301,"body":"weeks prior but it's even a week prior"},{"speaker":"[bryan_boorstein]","startTime":93.381,"endTime":97.288,"body":"from me talking right now and it"},{"speaker":"[bryan_boorstein]","startTime":93.381,"endTime":97.288,"body":"was an awesome trip i drank a ton"},{"speaker":"[bryan_boorstein]","startTime":97.448,"endTime":103.538,"body":"of cahol and stayed up to almost"},{"speaker":"[bryan_boorstein]","startTime":97.448,"endTime":103.538,"body":"midnight never actually past midnight which i think"},{"speaker":"[bryan_boorstein]","startTime":103.598,"endTime":108.547,"body":"was one of my saving graces on"},{"speaker":"[bryan_boorstein]","startTime":103.598,"endTime":108.547,"body":"the trip but drank a lot didn't sleep"},{"speaker":"[bryan_boorstein]","startTime":108.607,"endTime":111.772,"body":"a whole ton at least not quality"},{"speaker":"[bryan_boorstein]","startTime":108.607,"endTime":111.772,"body":"because i was still up you know body"},{"speaker":"[bryan_boorstein]","startTime":111.872,"endTime":117.42,"body":"regulates me at like six or seven"},{"speaker":"[bryan_boorstein]","startTime":111.872,"endTime":117.42,"body":"am so a little under slept awesome being"},{"speaker":"[bryan_boorstein]","startTime":117.5,"endTime":122.228,"body":"back though took the guys to all"},{"speaker":"[bryan_boorstein]","startTime":117.5,"endTime":122.228,"body":"the spots shared with them all the nostalgia"},{"speaker":"[bryan_boorstein]","startTime":122.288,"endTime":127.577,"body":"that comes with twelve years spent there"},{"speaker":"[bryan_boorstein]","startTime":122.288,"endTime":127.577,"body":"and ate a ton of cheese steaks so"},{"speaker":"[bryan_boorstein]","startTime":129.249,"endTime":134.664,"body":"all in all great trip and then"},{"speaker":"[bryan_boorstein]","startTime":129.249,"endTime":134.664,"body":"i am actually a day after this podcast"},{"speaker":"[bryan_boorstein]","startTime":134.905,"endTime":141.086,"body":"records i'm actually heading to newport beach"},{"speaker":"[bryan_boorstein]","startTime":134.905,"endTime":141.086,"body":"for a quick day of filming for paragon"},{"speaker":"[bryan_boorstein]","startTime":141.607,"endTime":147.197,"body":"so within this specialty cycle thing that"},{"speaker":"[bryan_boorstein]","startTime":141.607,"endTime":147.197,"body":"we're designing this rotating specialty cycles that i"},{"speaker":"[bryan_boorstein]","startTime":147.257,"endTime":151.14499999999998,"body":"talked about on prior pod as where"},{"speaker":"[bryan_boorstein]","startTime":147.257,"endTime":151.14499999999998,"body":"we have six weeks of quads and back"},{"speaker":"[bryan_boorstein]","startTime":151.245,"endTime":159.628,"body":"then six weeks of hams and uh"},{"speaker":"[bryan_boorstein]","startTime":151.245,"endTime":159.628,"body":"no sorry it's six weeks of quads and"},{"speaker":"[bryan_boorstein]","startTime":159.891,"endTime":165.787,"body":"wait wait the first one was gloutsin"},{"speaker":"[bryan_boorstein]","startTime":159.891,"endTime":165.787,"body":"back the second one was quads and shoulders"},{"speaker":"[bryan_boorstein]","startTime":166.739,"endTime":170.345,"body":"and the third one is hams and"},{"speaker":"[bryan_boorstein]","startTime":166.739,"endTime":170.345,"body":"arms so we're kind of rotating through these"},{"speaker":"[bryan_boorstein]","startTime":170.405,"endTime":176.415,"body":"like many shifting of priority cycles so"},{"speaker":"[bryan_boorstein]","startTime":170.405,"endTime":176.415,"body":"we have a bunch of cool movements to"},{"speaker":"[bryan_boorstein]","startTime":176.515,"endTime":182.627,"body":"film to prepare for the new one"},{"speaker":"[bryan_boorstein]","startTime":176.515,"endTime":182.627,"body":"which is quads and shoulders starting the end"},{"speaker":"[bryan_boorstein]","startTime":182.707,"endTime":187.637,"body":"of october and so yeah i'll go"},{"speaker":"[bryan_boorstein]","startTime":182.707,"endTime":187.637,"body":"back to a quick day of filming there"},{"speaker":"[bryan_boorstein]","startTime":189.369,"endTime":195.68,"body":"and that is on the agenda this"},{"speaker":"[bryan_boorstein]","startTime":189.369,"endTime":195.68,"body":"week regarding my knee i'm now as of"},{"speaker":"[bryan_boorstein]","startTime":195.76,"endTime":201.476,"body":"today actually four weeks out from p"},{"speaker":"[bryan_boorstein]","startTime":195.76,"endTime":201.476,"body":"r p it is definitely not hundred per"},{"speaker":"[bryan_boorstein]","startTime":201.557,"endTime":209.244,"body":"cent wait my four weeks out maybe"},{"speaker":"[bryan_boorstein]","startTime":201.557,"endTime":209.244,"body":"it's three three or four weeks but it's"},{"speaker":"[bryan_boorstein]","startTime":209.284,"endTime":217.055,"body":"definitely not a hundred percent i i"},{"speaker":"[bryan_boorstein]","startTime":209.284,"endTime":217.055,"body":"have been able to consistently increase loading and"},{"speaker":"[bryan_boorstein]","startTime":217.175,"endTime":223.726,"body":"range of motion on my squat pattern"},{"speaker":"[bryan_boorstein]","startTime":217.175,"endTime":223.726,"body":"movements and that has been awesome uh i"},{"speaker":"[bryan_boorstein]","startTime":223.827,"endTime":229.684,"body":"also started biking again after this is"},{"speaker":"[bryan_boorstein]","startTime":223.827,"endTime":229.684,"body":"must be week four because at three weeks"},{"speaker":"[bryan_boorstein]","startTime":229.744,"endTime":234.492,"body":"i started biking again and and both"},{"speaker":"[bryan_boorstein]","startTime":229.744,"endTime":234.492,"body":"times that i like i went when i"},{"speaker":"[bryan_boorstein]","startTime":234.552,"endTime":239.039,"body":"train legs or when i bike the"},{"speaker":"[bryan_boorstein]","startTime":234.552,"endTime":239.039,"body":"knee is a little sore afterwards and that's"},{"speaker":"[bryan_boorstein]","startTime":239.841,"endTime":243.026,"body":"as expected i went back and read"},{"speaker":"[bryan_boorstein]","startTime":239.841,"endTime":243.026,"body":"the documents they were like you know you"},{"speaker":"[bryan_boorstein]","startTime":243.086,"endTime":245.691,"body":"have to use your knee it's going"},{"speaker":"[bryan_boorstein]","startTime":243.086,"endTime":245.691,"body":"to be sore after just kind of one"},{"speaker":"[bryan_boorstein]","startTime":245.711,"endTime":248.796,"body":"of those things part of the healing"},{"speaker":"[bryan_boorstein]","startTime":245.711,"endTime":248.796,"body":"process and the inflammation and all that stuff"},{"speaker":"[bryan_boorstein]","startTime":249.557,"endTime":253.989,"body":"so all is good there um i"},{"speaker":"[bryan_boorstein]","startTime":249.557,"endTime":253.989,"body":"actually have a leg session today and since"},{"speaker":"[bryan_boorstein]","startTime":254.049,"endTime":258.28,"body":"i biked yesterday my knee is a"},{"speaker":"[bryan_boorstein]","startTime":254.049,"endTime":258.28,"body":"little sore today i'm actually really glad that"},{"speaker":"[bryan_boorstein]","startTime":258.32,"endTime":262.628,"body":"it's a hamstring dominant leg day which"},{"speaker":"[bryan_boorstein]","startTime":258.32,"endTime":262.628,"body":"means that i have three sets of pendulum"},{"speaker":"[bryan_boorstein]","startTime":263.028,"endTime":266.654,"body":"to whatever range of motion i can"},{"speaker":"[bryan_boorstein]","startTime":263.028,"endTime":266.654,"body":"do at whatever lower weight will be able"},{"speaker":"[bryan_boorstein]","startTime":266.69399999999996,"endTime":271.224,"body":"to handle and that's all the quad"},{"speaker":"[bryan_boorstein]","startTime":266.69399999999996,"endTime":271.224,"body":"work for today so all good things there"},{"speaker":"[bryan_boorstein]","startTime":273.23900000000003,"endTime":283.874,"body":"things seem to be progressing pretty well"},{"speaker":"[bryan_boorstein]","startTime":273.23900000000003,"endTime":283.874,"body":"and two my pleasure at least surprising pleasure"},{"speaker":"[bryan_boorstein]","startTime":283.894,"endTime":288.001,"body":"i don't think i completely ruined my"},{"speaker":"[bryan_boorstein]","startTime":283.894,"endTime":288.001,"body":"knee from the hike that i mentioned a"},{"speaker":"[bryan_boorstein]","startTime":288.081,"endTime":291.226,"body":"few weeks ago i had a number"},{"speaker":"[bryan_boorstein]","startTime":288.081,"endTime":291.226,"body":"of people reach out and say oh man"},{"speaker":"[bryan_boorstein]","startTime":291.287,"endTime":295.674,"body":"listening to you talk like heart was"},{"speaker":"[bryan_boorstein]","startTime":291.287,"endTime":295.674,"body":"breaking i felt so bumped for you and"},{"speaker":"[bryan_boorstein]","startTime":296.034,"endTime":299.36,"body":"and i was as well i really"},{"speaker":"[bryan_boorstein]","startTime":296.034,"endTime":299.36,"body":"i really was but i think that it's"},{"speaker":"[bryan_boorstein]","startTime":299.46,"endTime":304.589,"body":"starting to actually show that there is"},{"speaker":"[bryan_boorstein]","startTime":299.46,"endTime":304.589,"body":"improvement and that i am still confident and"},{"speaker":"[bryan_boorstein]","startTime":304.629,"endTime":309.093,"body":"to end up better than it was"},{"speaker":"[bryan_boorstein]","startTime":304.629,"endTime":309.093,"body":"before doing the pr p so i have"},{"speaker":"[bryan_boorstein]","startTime":309.173,"endTime":312.817,"body":"one more update on a cool experiment"},{"speaker":"[bryan_boorstein]","startTime":309.173,"endTime":312.817,"body":"i'm doing but let's jump over to you"},{"speaker":"[bryan_boorstein]","startTime":313.097,"endTime":314.238,"body":"and see what's going on brother"},{"speaker":"[aaron_straker]","startTime":317.16,"endTime":320.646,"body":"yeah so i mean the biggest update"},{"speaker":"[aaron_straker]","startTime":317.16,"endTime":320.646,"body":"is i can't remember if i talked about"},{"speaker":"[aaron_straker]","startTime":320.666,"endTime":322.97,"body":"it on the plot or not before"},{"speaker":"[aaron_straker]","startTime":320.666,"endTime":322.97,"body":"but i wrapped up a trip back to"},{"speaker":"[aaron_straker]","startTime":323.01,"endTime":326.015,"body":"pensylvania which is where i grew up"},{"speaker":"[aaron_straker]","startTime":323.01,"endTime":326.015,"body":"seeing my family some of my best friends"},{"speaker":"[aaron_straker]","startTime":326.095,"endTime":330.307,"body":"et cetera but what i did do"},{"speaker":"[aaron_straker]","startTime":326.095,"endTime":330.307,"body":"on the way up is make a pit"},{"speaker":"[aaron_straker]","startTime":330.427,"endTime":334.902,"body":"stop in the i don't even know"},{"speaker":"[aaron_straker]","startTime":330.427,"endTime":334.902,"body":"what area to call it i'm kind of"},{"speaker":"[aaron_straker]","startTime":334.942,"endTime":337.687,"body":"ashamed that i grew up like an"},{"speaker":"[aaron_straker]","startTime":334.942,"endTime":337.687,"body":"hour from there and i don't even know"},{"speaker":"[aaron_straker]","startTime":337.767,"endTime":338.829,"body":"what any of those areas"},{"speaker":"[bryan_boorstein]","startTime":338.889,"endTime":339.193,"body":"oh"},{"speaker":"[aaron_straker]","startTime":338.889,"endTime":340.392,"body":"are called um but"},{"speaker":"[bryan_boorstein]","startTime":340.419,"endTime":341.169,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":340.432,"endTime":344.859,"body":"i got to hang out and catch"},{"speaker":"[aaron_straker]","startTime":340.432,"endTime":344.859,"body":"a lifting session with dave maconi so dave"},{"speaker":"[aaron_straker]","startTime":344.939,"endTime":351.851,"body":"was our first podcast guest ever back"},{"speaker":"[aaron_straker]","startTime":344.939,"endTime":351.851,"body":"in like february of went twenty one alongside"},{"speaker":"[aaron_straker]","startTime":352.071,"endTime":358.642,"body":"able shuba and he's just kind of"},{"speaker":"[aaron_straker]","startTime":352.071,"endTime":358.642,"body":"been like rotating you know inter instagram bro"},{"speaker":"[aaron_straker]","startTime":358.862,"endTime":362.068,"body":"friend that i know you converse with"},{"speaker":"[aaron_straker]","startTime":358.862,"endTime":362.068,"body":"a lot"},{"speaker":"[bryan_boorstein]","startTime":361.929,"endTime":362.298,"body":"my"},{"speaker":"[aaron_straker]","startTime":362.188,"endTime":363.069,"body":"as well so it was really"},{"speaker":"[bryan_boorstein]","startTime":363.039,"endTime":363.669,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":363.089,"endTime":367.096,"body":"really cool to meet up r l"},{"speaker":"[aaron_straker]","startTime":363.089,"endTime":367.096,"body":"and just catch a lifting session and hang"},{"speaker":"[aaron_straker]","startTime":367.176,"endTime":371.524,"body":"out together so that was like the"},{"speaker":"[aaron_straker]","startTime":367.176,"endTime":371.524,"body":"first really coo update um that i will"},{"speaker":"[aaron_straker]","startTime":371.604,"endTime":377.154,"body":"say has been my favorite part of"},{"speaker":"[aaron_straker]","startTime":371.604,"endTime":377.154,"body":"instagram right aside from like you know a"},{"speaker":"[aaron_straker]","startTime":377.234,"endTime":382.563,"body":"platform for building my business and that"},{"speaker":"[aaron_straker]","startTime":377.234,"endTime":382.563,"body":"sort of thing is just like meeting people"},{"speaker":"[aaron_straker]","startTime":382.804,"endTime":387.25,"body":"you know that that you meet on"},{"speaker":"[aaron_straker]","startTime":382.804,"endTime":387.25,"body":"oninstagram and that you vide well with and"},{"speaker":"[aaron_straker]","startTime":387.27,"endTime":390.053,"body":"you think or cool people and then"},{"speaker":"[aaron_straker]","startTime":387.27,"endTime":390.053,"body":"you know with my life so i'm like"},{"speaker":"[aaron_straker]","startTime":390.093,"endTime":394.318,"body":"hey i'm going to be in the"},{"speaker":"[aaron_straker]","startTime":390.093,"endTime":394.318,"body":"philadelphia area like let's meet up then that"},{"speaker":"[aaron_straker]","startTime":394.438,"endTime":402.089,"body":"with jeremiah bear obviously dave now and"},{"speaker":"[aaron_straker]","startTime":394.438,"endTime":402.089,"body":"then i may be meeting up with adam"},{"speaker":"[aaron_straker]","startTime":402.189,"endTime":406.656,"body":"net because i will be in ohio"},{"speaker":"[aaron_straker]","startTime":402.189,"endTime":406.656,"body":"in like two weeks um so that will"},{"speaker":"[aaron_straker]","startTime":406.696,"endTime":410.141,"body":"be another one really cool there i"},{"speaker":"[aaron_straker]","startTime":406.696,"endTime":410.141,"body":"just love doing that i think it's super"},{"speaker":"[aaron_straker]","startTime":410.222,"endTime":413.445,"body":"super cool so it was like my"},{"speaker":"[aaron_straker]","startTime":410.222,"endTime":413.445,"body":"first update and then"},{"speaker":"[bryan_boorstein]","startTime":413.491,"endTime":413.653,"body":"ship"},{"speaker":"[aaron_straker]","startTime":413.746,"endTime":416.409,"body":"i am finally out into my new"},{"speaker":"[aaron_straker]","startTime":413.746,"endTime":416.409,"body":"sorry god what's up"},{"speaker":"[bryan_boorstein]","startTime":416.962,"endTime":422.155,"body":"hold on yeah yeah yeah i just"},{"speaker":"[bryan_boorstein]","startTime":416.962,"endTime":422.155,"body":"wanted to comment on that because i have"},{"speaker":"[bryan_boorstein]","startTime":422.255,"endTime":424.979,"body":"extreme envy for for the fact that"},{"speaker":"[bryan_boorstein]","startTime":422.255,"endTime":424.979,"body":"you got to hang out with"},{"speaker":"[aaron_straker]","startTime":424.96,"endTime":424.98,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":425.039,"endTime":428.565,"body":"dave and even that you may be"},{"speaker":"[bryan_boorstein]","startTime":425.039,"endTime":428.565,"body":"going to hang out with adam as well"},{"speaker":"[bryan_boorstein]","startTime":428.625,"endTime":432.432,"body":"like his home gym is epic you"},{"speaker":"[bryan_boorstein]","startTime":428.625,"endTime":432.432,"body":"know runs like basically a personal training business"},{"speaker":"[bryan_boorstein]","startTime":432.472,"endTime":435.317,"body":"out of there and i love i"},{"speaker":"[bryan_boorstein]","startTime":432.472,"endTime":435.317,"body":"love adam and all his content too so"},{"speaker":"[aaron_straker]","startTime":435.88,"endTime":437.2,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":436.158,"endTime":443.931,"body":"agree fully with you that instagram has"},{"speaker":"[bryan_boorstein]","startTime":436.158,"endTime":443.931,"body":"really been just like this incredible jem inside"},{"speaker":"[bryan_boorstein]","startTime":444.032,"endTime":446.396,"body":"the frustrating period of the last three"},{"speaker":"[bryan_boorstein]","startTime":444.032,"endTime":446.396,"body":"years you know"},{"speaker":"[aaron_straker]","startTime":446.35,"endTime":446.594,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":446.476,"endTime":452.727,"body":"with this cloud of covid hanging over"},{"speaker":"[bryan_boorstein]","startTime":446.476,"endTime":452.727,"body":"everybody and making inter personal relationships really difficult"},{"speaker":"[bryan_boorstein]","startTime":453.148,"endTime":457.635,"body":"and instagram has allowed me to connect"},{"speaker":"[bryan_boorstein]","startTime":453.148,"endTime":457.635,"body":"with a ton of people to basically meet"},{"speaker":"[bryan_boorstein]","startTime":457.756,"endTime":464.006,"body":"casts and and jordan like jordan lips"},{"speaker":"[bryan_boorstein]","startTime":457.756,"endTime":464.006,"body":"is another good friend of mine too that"},{"speaker":"[bryan_boorstein]","startTime":464.587,"endTime":468.594,"body":"i've never actually met but we just"},{"speaker":"[bryan_boorstein]","startTime":464.587,"endTime":468.594,"body":"connect on an instagram and it's been it's"},{"speaker":"[bryan_boorstein]","startTime":468.634,"endTime":469.155,"body":"been really cool"},{"speaker":"[aaron_straker]","startTime":469.129,"endTime":469.15,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":469.255,"endTime":474.363,"body":"so so i agree and hopeful dave"},{"speaker":"[bryan_boorstein]","startTime":469.255,"endTime":474.363,"body":"and able and i have been talking about"},{"speaker":"[bryan_boorstein]","startTime":474.383,"endTime":477.589,"body":"this but trying to get like a"},{"speaker":"[bryan_boorstein]","startTime":474.383,"endTime":477.589,"body":"group of eight of us together from like"},{"speaker":"[bryan_boorstein]","startTime":477.649,"endTime":481.495,"body":"all over the world somewhere and just"},{"speaker":"[bryan_boorstein]","startTime":477.649,"endTime":481.495,"body":"have an awesome weekend of like hanging out"},{"speaker":"[bryan_boorstein]","startTime":481.535,"endTime":485.343,"body":"and doing all that so yeah hopefully"},{"speaker":"[bryan_boorstein]","startTime":481.535,"endTime":485.343,"body":"at some point in the next couple of"},{"speaker":"[bryan_boorstein]","startTime":485.384,"endTime":486.647,"body":"years we can facilitate that"},{"speaker":"[aaron_straker]","startTime":487.09,"endTime":490.914,"body":"ah that would be awesome i'm down"},{"speaker":"[aaron_straker]","startTime":487.09,"endTime":490.914,"body":"just got to give me a couple couple"},{"speaker":"[aaron_straker]","startTime":490.954,"endTime":492.476,"body":"of months heads up and and i"},{"speaker":"[aaron_straker]","startTime":490.954,"endTime":492.476,"body":"can make"},{"speaker":"[bryan_boorstein]","startTime":492.491,"endTime":492.654,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":492.516,"endTime":493.477,"body":"that work for sure"},{"speaker":"[bryan_boorstein]","startTime":493.6,"endTime":493.942,"body":"for sure"},{"speaker":"[aaron_straker]","startTime":496.16,"endTime":500.647,"body":"i'm finally now into my have my"},{"speaker":"[aaron_straker]","startTime":496.16,"endTime":500.647,"body":"program fully written i've run through my my"},{"speaker":"[aaron_straker]","startTime":500.747,"endTime":503.632,"body":"demo weeks because yu know whenever you"},{"speaker":"[aaron_straker]","startTime":500.747,"endTime":503.632,"body":"write a program after demo because an you're"},{"speaker":"[aaron_straker]","startTime":503.672,"endTime":504.574,"body":"like this doesn't really"},{"speaker":"[bryan_boorstein]","startTime":504.43,"endTime":504.532,"body":"ah"},{"speaker":"[aaron_straker]","startTime":504.674,"endTime":509.662,"body":"work or okay like this is my"},{"speaker":"[aaron_straker]","startTime":504.674,"endTime":509.662,"body":"one back exercise for the for this day"},{"speaker":"[aaron_straker]","startTime":510.023,"endTime":513.649,"body":"and there's just like not quite enough"},{"speaker":"[aaron_straker]","startTime":510.023,"endTime":513.649,"body":"stimulus that i want there and kind of"},{"speaker":"[aaron_straker]","startTime":513.809,"endTime":519.2180000000001,"body":"refined things so i'm really really excited"},{"speaker":"[aaron_straker]","startTime":513.809,"endTime":519.2180000000001,"body":"about that it's a low volume lower rep"},{"speaker":"[aaron_straker]","startTime":519.338,"endTime":521.903,"body":"range program um with just"},{"speaker":"[bryan_boorstein]","startTime":521.931,"endTime":522.012,"body":"ah"},{"speaker":"[aaron_straker]","startTime":522.043,"endTime":523.065,"body":"really high intensity"},{"speaker":"[bryan_boorstein]","startTime":523.021,"endTime":523.1030000000001,"body":"ah"},{"speaker":"[aaron_straker]","startTime":523.505,"endTime":523.906,"body":"and then i'm"},{"speaker":"[bryan_boorstein]","startTime":523.918,"endTime":523.9590000000001,"body":"ah"},{"speaker":"[aaron_straker]","startTime":524.066,"endTime":526.9110000000001,"body":"following your proposed progression model"},{"speaker":"[bryan_boorstein]","startTime":527.969,"endTime":528.191,"body":"yes"},{"speaker":"[aaron_straker]","startTime":528.113,"endTime":530.3969999999999,"body":"so i have that all beautifully type"},{"speaker":"[aaron_straker]","startTime":528.113,"endTime":530.3969999999999,"body":"i should share it with you because i"},{"speaker":"[aaron_straker]","startTime":530.437,"endTime":535.846,"body":"can easily share it you i'm really"},{"speaker":"[aaron_straker]","startTime":530.437,"endTime":535.846,"body":"really pumped about it so far and then"},{"speaker":"[aaron_straker]","startTime":535.906,"endTime":538.791,"body":"i have a note here everything is"},{"speaker":"[aaron_straker]","startTime":535.906,"endTime":538.791,"body":"like i said slow volume so six to"},{"speaker":"[aaron_straker]","startTime":538.871,"endTime":544.5,"body":"eleven sets per body part across the"},{"speaker":"[aaron_straker]","startTime":538.871,"endTime":544.5,"body":"week the highest one with eleven sets its"},{"speaker":"[aaron_straker]","startTime":544.58,"endTime":549.809,"body":"shoulders and that's obviously between you know"},{"speaker":"[aaron_straker]","startTime":544.58,"endTime":549.809,"body":"posterior medio and anterior delts and then arms"},{"speaker":"[aaron_straker]","startTime":549.869,"endTime":553.315,"body":"are super small only like five sets"},{"speaker":"[aaron_straker]","startTime":549.869,"endTime":553.315,"body":"per week and i'm just doing like lengthened"},{"speaker":"[aaron_straker]","startTime":553.856,"endTime":553.976,"body":"um"},{"speaker":"[bryan_boorstein]","startTime":554.602,"endTime":554.767,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":554.617,"endTime":555.499,"body":"overload arm stuff"},{"speaker":"[bryan_boorstein]","startTime":556.619,"endTime":556.819,"body":"dude"},{"speaker":"[aaron_straker]","startTime":556.684,"endTime":556.847,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":556.859,"endTime":559.523,"body":"your program like already sounds like my"},{"speaker":"[bryan_boorstein]","startTime":556.859,"endTime":559.523,"body":"program"},{"speaker":"[aaron_straker]","startTime":559.39,"endTime":559.751,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":559.684,"endTime":563.47,"body":"i mean those are my volume numbers"},{"speaker":"[bryan_boorstein]","startTime":559.684,"endTime":563.47,"body":"and and the amount of sets that i"},{"speaker":"[bryan_boorstein]","startTime":563.57,"endTime":566.094,"body":"do and in everything the only thing"},{"speaker":"[bryan_boorstein]","startTime":563.57,"endTime":566.094,"body":"i'd say is i think i have a"},{"speaker":"[bryan_boorstein]","startTime":566.154,"endTime":571.423,"body":"little bit more backwork although it becomes"},{"speaker":"[bryan_boorstein]","startTime":566.154,"endTime":571.423,"body":"biguous like i feel how do you count"},{"speaker":"[bryan_boorstein]","startTime":571.984,"endTime":577.133,"body":"things like like a rear delt row"},{"speaker":"[bryan_boorstein]","startTime":571.984,"endTime":577.133,"body":"that also is obviously a back movement i"},{"speaker":"[bryan_boorstein]","startTime":577.173,"endTime":581.08,"body":"mean for years we perform back movements"},{"speaker":"[bryan_boorstein]","startTime":577.173,"endTime":581.08,"body":"in exactly the same way that you perform"},{"speaker":"[bryan_boorstein]","startTime":581.14,"endTime":583.969,"body":"a rear dealt row and it was"},{"speaker":"[bryan_boorstein]","startTime":581.14,"endTime":583.969,"body":"just hey that's a back movement right"},{"speaker":"[aaron_straker]","startTime":583.841,"endTime":584.002,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":584.35,"endTime":586.156,"body":"so how do we count that type"},{"speaker":"[bryan_boorstein]","startTime":584.35,"endTime":586.156,"body":"thing"},{"speaker":"[aaron_straker]","startTime":586.74,"endTime":589.645,"body":"yeah that one's kind of hard like"},{"speaker":"[aaron_straker]","startTime":586.74,"endTime":589.645,"body":"the one that i know will have the"},{"speaker":"[aaron_straker]","startTime":589.725,"endTime":592.37,"body":"greatest kind of carry over is like"},{"speaker":"[aaron_straker]","startTime":589.725,"endTime":592.37,"body":"gluts right i only have"},{"speaker":"[bryan_boorstein]","startTime":592.479,"endTime":592.499,"body":"m"},{"speaker":"[aaron_straker]","startTime":594.112,"endTime":599.18,"body":"one real like glue movement that i"},{"speaker":"[aaron_straker]","startTime":594.112,"endTime":599.18,"body":"have program specifically for the gluts and that's"},{"speaker":"[aaron_straker]","startTime":599.22,"endTime":604.846,"body":"like a shortened bias forty five degree"},{"speaker":"[aaron_straker]","startTime":599.22,"endTime":604.846,"body":"hip extension but i also have like leg"},{"speaker":"[aaron_straker]","startTime":604.926,"endTime":606.748,"body":"press right is goin to hit gluts"},{"speaker":"[bryan_boorstein]","startTime":608.101,"endTime":608.649,"body":"hm"},{"speaker":"[aaron_straker]","startTime":608.61,"endTime":611.815,"body":"i have bulgarian split squat which i"},{"speaker":"[aaron_straker]","startTime":608.61,"endTime":611.815,"body":"was going to get into in a second"},{"speaker":"[aaron_straker]","startTime":612.216,"endTime":614.139,"body":"fucking rex mirans"},{"speaker":"[bryan_boorstein]","startTime":613.843,"endTime":615.22,"body":"ah yeah"},{"speaker":"[aaron_straker]","startTime":615.04,"endTime":616.423,"body":"but that's not why i'm doing this"},{"speaker":"[aaron_straker]","startTime":615.04,"endTime":616.423,"body":"sort of"},{"speaker":"[bryan_boorstein]","startTime":616.449,"endTime":617.589,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":616.463,"endTime":621.612,"body":"thing so there definitely is carry over"},{"speaker":"[aaron_straker]","startTime":616.463,"endTime":621.612,"body":"the only rear delt cific exercise that i"},{"speaker":"[aaron_straker]","startTime":621.692,"endTime":625.72,"body":"have in this training program is actually"},{"speaker":"[aaron_straker]","startTime":621.692,"endTime":625.72,"body":"meadows rose i am performing them"},{"speaker":"[bryan_boorstein]","startTime":625.584,"endTime":625.605,"body":"m"},{"speaker":"[aaron_straker]","startTime":626.742,"endTime":631.981,"body":"with a rear dealt like focus in"},{"speaker":"[aaron_straker]","startTime":626.742,"endTime":631.981,"body":"an arm path but that that one i"},{"speaker":"[aaron_straker]","startTime":632.081,"endTime":635.848,"body":"didn't count is like a back volume"},{"speaker":"[aaron_straker]","startTime":632.081,"endTime":635.848,"body":"actually i counted that as just rear del"},{"speaker":"[aaron_straker]","startTime":635.888,"endTime":636.709,"body":"volume even though there"},{"speaker":"[bryan_boorstein]","startTime":636.596,"endTime":636.616,"body":"m"},{"speaker":"[aaron_straker]","startTime":636.789,"endTime":643.943,"body":"is carry over but quantifying volume per"},{"speaker":"[aaron_straker]","startTime":636.789,"endTime":643.943,"body":"body part is i dare say it's ambiguous"},{"speaker":"[aaron_straker]","startTime":644.164,"endTime":644.907,"body":"and it's just going to"},{"speaker":"[bryan_boorstein]","startTime":644.869,"endTime":645.013,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":644.947,"endTime":647.898,"body":"be a personal preference and there's a"},{"speaker":"[aaron_straker]","startTime":644.947,"endTime":647.898,"body":"massive amount of bleed over"},{"speaker":"[bryan_boorstein]","startTime":647.769,"endTime":652.423,"body":"oh yeah yeah no i agree i"},{"speaker":"[bryan_boorstein]","startTime":647.769,"endTime":652.423,"body":"actually tend to"},{"speaker":"[aaron_straker]","startTime":652.84,"endTime":653.62,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":652.964,"endTime":656.229,"body":"to count things as full sets for"},{"speaker":"[bryan_boorstein]","startTime":652.964,"endTime":656.229,"body":"each so"},{"speaker":"[aaron_straker]","startTime":656.32,"endTime":659.86,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":656.329,"endTime":659.434,"body":"like i'll count a rear delt row"},{"speaker":"[bryan_boorstein]","startTime":656.329,"endTime":659.434,"body":"as like a set for back and a"},{"speaker":"[bryan_boorstein]","startTime":659.515,"endTime":663.222,"body":"set for rearadults so yeah that's just"},{"speaker":"[bryan_boorstein]","startTime":659.515,"endTime":663.222,"body":"the way i"},{"speaker":"[aaron_straker]","startTime":663.183,"endTime":663.264,"body":"go"},{"speaker":"[bryan_boorstein]","startTime":663.303,"endTime":664.667,"body":"tend to think about it in most"},{"speaker":"[bryan_boorstein]","startTime":663.303,"endTime":664.667,"body":"cases"},{"speaker":"[aaron_straker]","startTime":665.291,"endTime":669.116,"body":"yeah and i would as well because"},{"speaker":"[aaron_straker]","startTime":665.291,"endTime":669.116,"body":"if not it would look very i mean"},{"speaker":"[aaron_straker]","startTime":669.176,"endTime":672.48,"body":"if you gave that program someone they're"},{"speaker":"[aaron_straker]","startTime":669.176,"endTime":672.48,"body":"like what one"},{"speaker":"[bryan_boorstein]","startTime":672.822,"endTime":672.842,"body":"m"},{"speaker":"[aaron_straker]","startTime":672.961,"endTime":678.35,"body":"one exercise for reardelts on the week"},{"speaker":"[aaron_straker]","startTime":672.961,"endTime":678.35,"body":"you know sort of thing or like two"},{"speaker":"[aaron_straker]","startTime":678.49,"endTime":683.058,"body":"sets of upper back volume so i"},{"speaker":"[aaron_straker]","startTime":678.49,"endTime":683.058,"body":"think like you said in there i will"},{"speaker":"[aaron_straker]","startTime":683.098,"endTime":689.953,"body":"double count for things largely and then"},{"speaker":"[aaron_straker]","startTime":683.098,"endTime":689.953,"body":"my last update is on i have a"},{"speaker":"[aaron_straker]","startTime":690.014,"endTime":690.454,"body":"lower day"},{"speaker":"[bryan_boorstein]","startTime":690.438,"endTime":690.459,"body":"m"},{"speaker":"[aaron_straker]","startTime":690.655,"endTime":690.715,"body":"so"},{"speaker":"[bryan_boorstein]","startTime":690.909,"endTime":691.17,"body":"oh"},{"speaker":"[aaron_straker]","startTime":691.095,"endTime":696.444,"body":"the program is basically like a full"},{"speaker":"[aaron_straker]","startTime":691.095,"endTime":696.444,"body":"body anterior now minus arms full body posterior"},{"speaker":"[aaron_straker]","startTime":696.985,"endTime":699.89,"body":"than my third day is a little"},{"speaker":"[aaron_straker]","startTime":696.985,"endTime":699.89,"body":"bit of like my know accept or is"},{"speaker":"[aaron_straker]","startTime":699.95,"endTime":700.691,"body":"it basically dealt"},{"speaker":"[bryan_boorstein]","startTime":701.469,"endTime":701.489,"body":"m"},{"speaker":"[aaron_straker]","startTime":701.513,"endTime":704.438,"body":"arms in calf's sort of thing and"},{"speaker":"[aaron_straker]","startTime":701.513,"endTime":704.438,"body":"then i follow it up with an upper"},{"speaker":"[aaron_straker]","startTime":704.538,"endTime":704.738,"body":"lower"},{"speaker":"[bryan_boorstein]","startTime":705.86,"endTime":705.88,"body":"m"},{"speaker":"[aaron_straker]","startTime":706.18,"endTime":709.626,"body":"and on the lower day i decided"},{"speaker":"[aaron_straker]","startTime":706.18,"endTime":709.626,"body":"to go a more unilateral approach so i"},{"speaker":"[aaron_straker]","startTime":709.646,"endTime":710.928,"body":"have like two sets of"},{"speaker":"[bryan_boorstein]","startTime":710.889,"endTime":711.639,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":711.629,"endTime":715.356,"body":"front foot wedge rear foot elevated split"},{"speaker":"[aaron_straker]","startTime":711.629,"endTime":715.356,"body":"squat in a low rep range and i'm"},{"speaker":"[aaron_straker]","startTime":715.416,"endTime":718.703,"body":"pushing those like heavy i've never actually"},{"speaker":"[aaron_straker]","startTime":715.416,"endTime":718.703,"body":"taken them like really heavy and trying to"},{"speaker":"[aaron_straker]","startTime":718.743,"endTime":723.452,"body":"progress them base there's such a tricky"},{"speaker":"[aaron_straker]","startTime":718.743,"endTime":723.452,"body":"movement to do well so now that i'm"},{"speaker":"[aaron_straker]","startTime":723.472,"endTime":726.715,"body":"like okay i know my set up"},{"speaker":"[aaron_straker]","startTime":723.472,"endTime":726.715,"body":"i'm not going to be changing gyms i"},{"speaker":"[aaron_straker]","startTime":726.775,"endTime":731.279,"body":"can you know market on the floor"},{"speaker":"[aaron_straker]","startTime":726.775,"endTime":731.279,"body":"that's how i'm going to perform it and"},{"speaker":"[aaron_straker]","startTime":731.379,"endTime":738.236,"body":"then follow that with one hard set"},{"speaker":"[aaron_straker]","startTime":731.379,"endTime":738.236,"body":"of bulgarians to failure so i did that"},{"speaker":"[aaron_straker]","startTime":738.476,"endTime":742.797,"body":"on a friday and i was demolished"},{"speaker":"[bryan_boorstein]","startTime":742.689,"endTime":743.349,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":743.48,"endTime":747.386,"body":"i cannot remember the last time i've"},{"speaker":"[aaron_straker]","startTime":743.48,"endTime":747.386,"body":"been so sore and i like mean my"},{"speaker":"[aaron_straker]","startTime":747.927,"endTime":753.036,"body":"my reck fem which makes sense because"},{"speaker":"[aaron_straker]","startTime":747.927,"endTime":753.036,"body":"you have two exercises which have the rear"},{"speaker":"[aaron_straker]","startTime":753.116,"endTime":757.183,"body":"foot in the position where you are"},{"speaker":"[aaron_straker]","startTime":753.116,"endTime":757.183,"body":"going to now lengthening the wreck fam and"},{"speaker":"[aaron_straker]","startTime":757.223,"endTime":759.747,"body":"then my gluts were so freaking sore"},{"speaker":"[aaron_straker]","startTime":757.223,"endTime":759.747,"body":"i couldn't"},{"speaker":"[bryan_boorstein]","startTime":759.549,"endTime":760.239,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":759.787,"endTime":761.049,"body":"believe it from three sets"},{"speaker":"[bryan_boorstein]","startTime":762.369,"endTime":763.389,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":762.592,"endTime":766.498,"body":"and i was like okay so i'm"},{"speaker":"[aaron_straker]","startTime":762.592,"endTime":766.498,"body":"going to have to kind of um you"},{"speaker":"[aaron_straker]","startTime":766.558,"endTime":770.184,"body":"know modulate a little bit and then"},{"speaker":"[aaron_straker]","startTime":766.558,"endTime":770.184,"body":"i'll probably back off the r r and"},{"speaker":"[aaron_straker]","startTime":770.224,"endTime":774.071,"body":"the first two a little bit for"},{"speaker":"[aaron_straker]","startTime":770.224,"endTime":774.071,"body":"like another week or so until i can"},{"speaker":"[aaron_straker]","startTime":774.251,"endTime":778.658,"body":"acclimate a little bit better but it's"},{"speaker":"[aaron_straker]","startTime":774.251,"endTime":778.658,"body":"been just like such a you know in"},{"speaker":"[aaron_straker]","startTime":778.698,"endTime":782.963,"body":"the last i feel like six months"},{"speaker":"[aaron_straker]","startTime":778.698,"endTime":782.963,"body":"maybe maybe a little bit more i've really"},{"speaker":"[aaron_straker]","startTime":783.083,"endTime":783.904,"body":"put my emphasis"},{"speaker":"[bryan_boorstein]","startTime":783.819,"endTime":783.942,"body":"ye"},{"speaker":"[aaron_straker]","startTime":784.124,"endTime":793.888,"body":"on really perfecting movement execution and taking"},{"speaker":"[aaron_straker]","startTime":784.124,"endTime":793.888,"body":"assigning an appropriate intent with each set and"},{"speaker":"[aaron_straker]","startTime":796.11,"endTime":800.358,"body":"and what you can get out of"},{"speaker":"[aaron_straker]","startTime":796.11,"endTime":800.358,"body":"that is just it's incredible compared to you"},{"speaker":"[aaron_straker]","startTime":800.398,"endTime":805.188,"body":"know previous versions of aaron who is"},{"speaker":"[aaron_straker]","startTime":800.398,"endTime":805.188,"body":"you know a high volume proponent where i'm"},{"speaker":"[aaron_straker]","startTime":805.228,"endTime":811.441,"body":"like three sets and i recked you"},{"speaker":"[aaron_straker]","startTime":805.228,"endTime":811.441,"body":"know my quads my gluts and it"},{"speaker":"[bryan_boorstein]","startTime":811.449,"endTime":811.775,"body":"oh"},{"speaker":"[aaron_straker]","startTime":811.502,"endTime":815.976,"body":"was just wild to me of how"},{"speaker":"[aaron_straker]","startTime":811.502,"endTime":815.976,"body":"stark a contrast it is from where i"},{"speaker":"[bryan_boorstein]","startTime":816.039,"endTime":816.326,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":816.096,"endTime":816.477,"body":"used to be"},{"speaker":"[bryan_boorstein]","startTime":818.449,"endTime":822.656,"body":"yeah no it's awesome i mean i"},{"speaker":"[bryan_boorstein]","startTime":818.449,"endTime":822.656,"body":"i fully feel like i've taken the same"},{"speaker":"[bryan_boorstein]","startTime":822.696,"endTime":825.701,"body":"path and i think bardo was talking"},{"speaker":"[bryan_boorstein]","startTime":822.696,"endTime":825.701,"body":"about the same thing when he was on"},{"speaker":"[aaron_straker]","startTime":825.701,"endTime":825.782,"body":"go"},{"speaker":"[bryan_boorstein]","startTime":825.741,"endTime":831.31,"body":"here as well that as you get"},{"speaker":"[bryan_boorstein]","startTime":825.741,"endTime":831.31,"body":"more advanced you just know to put that"},{"speaker":"[bryan_boorstein]","startTime":831.39,"endTime":835.858,"body":"muscle to the fire more effectively and"},{"speaker":"[bryan_boorstein]","startTime":831.39,"endTime":835.858,"body":"the amount of work that you need to"},{"speaker":"[bryan_boorstein]","startTime":835.898,"endTime":840.486,"body":"do to accomplish that it actually becomes"},{"speaker":"[bryan_boorstein]","startTime":835.898,"endTime":840.486,"body":"like more effective because you get less fatigued"},{"speaker":"[bryan_boorstein]","startTime":840.546,"endTime":844.913,"body":"because you're doing less kind of junk"},{"speaker":"[bryan_boorstein]","startTime":840.546,"endTime":844.913,"body":"stuff that's working all the other things and"},{"speaker":"[bryan_boorstein]","startTime":845.314,"endTime":848.259,"body":"sort of working the thing you want"},{"speaker":"[bryan_boorstein]","startTime":845.314,"endTime":848.259,"body":"to do and now you're just able to"},{"speaker":"[bryan_boorstein]","startTime":848.299,"endTime":852.526,"body":"much more acutely really put the muscle"},{"speaker":"[bryan_boorstein]","startTime":848.299,"endTime":852.526,"body":"of the fire and and"},{"speaker":"[aaron_straker]","startTime":852.58,"endTime":853.36,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":852.586,"endTime":855.422,"body":"fry that thing so so yeah love"},{"speaker":"[bryan_boorstein]","startTime":852.586,"endTime":855.422,"body":"that dude love that for you"},{"speaker":"[aaron_straker]","startTime":856.641,"endTime":859.287,"body":"yeah any other updates from you before"},{"speaker":"[aaron_straker]","startTime":856.641,"endTime":859.287,"body":"we jump in"},{"speaker":"[bryan_boorstein]","startTime":859.399,"endTime":865.109,"body":"yeah so my last one is that"},{"speaker":"[bryan_boorstein]","startTime":859.399,"endTime":865.109,"body":"i have decided to after much badgering from"},{"speaker":"[bryan_boorstein]","startTime":865.169,"endTime":866.211,"body":"our buddy dave mcconiy"},{"speaker":"[aaron_straker]","startTime":866.26,"endTime":867.52,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":866.291,"endTime":867.353,"body":"who are just talking about"},{"speaker":"[aaron_straker]","startTime":867.52,"endTime":868.447,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":868.294,"endTime":870.939,"body":"i've decided to to do a unilateral"},{"speaker":"[aaron_straker]","startTime":870.52,"endTime":870.763,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":871.099,"endTime":872.882,"body":"experiment so the back"},{"speaker":"[aaron_straker]","startTime":872.83,"endTime":873.49,"body":"my"},{"speaker":"[bryan_boorstein]","startTime":872.942,"endTime":874.825,"body":"story is that dave has been doing"},{"speaker":"[aaron_straker]","startTime":874.79,"endTime":874.81,"body":"a"},{"speaker":"[bryan_boorstein]","startTime":875.045,"endTime":880.174,"body":"only one calf for two years now"},{"speaker":"[bryan_boorstein]","startTime":875.045,"endTime":880.174,"body":"and he has seen zero"},{"speaker":"[aaron_straker]","startTime":880.311,"endTime":881.32,"body":"right"},{"speaker":"[bryan_boorstein]","startTime":880.314,"endTime":886.733,"body":"change and this comes on the heels"},{"speaker":"[bryan_boorstein]","startTime":880.314,"endTime":886.733,"body":"of him essentially he's sixteen plus years into"},{"speaker":"[bryan_boorstein]","startTime":886.833,"endTime":893.204,"body":"training he's more or less reached within"},{"speaker":"[bryan_boorstein]","startTime":886.833,"endTime":893.204,"body":"ninety seven nine to ninety eight ninety nine"},{"speaker":"[bryan_boorstein]","startTime":893.264,"endTime":893.525,"body":"percent"},{"speaker":"[aaron_straker]","startTime":893.47,"endTime":893.691,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":893.585,"endTime":898.914,"body":"of his genetic limit so we also"},{"speaker":"[bryan_boorstein]","startTime":893.585,"endTime":898.914,"body":"know that maitonancs volumes are extremely low so"},{"speaker":"[bryan_boorstein]","startTime":898.994,"endTime":902.98,"body":"you in theory can maintain your muscle"},{"speaker":"[bryan_boorstein]","startTime":898.994,"endTime":902.98,"body":"on a lot lower volume than it took"},{"speaker":"[bryan_boorstein]","startTime":903.04,"endTime":907.668,"body":"to build it so his calf hasn't"},{"speaker":"[bryan_boorstein]","startTime":903.04,"endTime":907.668,"body":"changed in two years and he runs on"},{"speaker":"[bryan_boorstein]","startTime":907.728,"endTime":911.353,"body":"it very day he walks on it"},{"speaker":"[bryan_boorstein]","startTime":907.728,"endTime":911.353,"body":"walks on it every day sometimes runs on"},{"speaker":"[bryan_boorstein]","startTime":911.413,"endTime":916.439,"body":"it um and he like squats and"},{"speaker":"[bryan_boorstein]","startTime":911.413,"endTime":916.439,"body":"does other things that involve the calves so"},{"speaker":"[bryan_boorstein]","startTime":916.94,"endTime":923.07,"body":"maybe that's enough stimulus to maintain his"},{"speaker":"[bryan_boorstein]","startTime":916.94,"endTime":923.07,"body":"muscle but the arms are a bit different"},{"speaker":"[bryan_boorstein]","startTime":923.23,"endTime":925.153,"body":"because you just"},{"speaker":"[aaron_straker]","startTime":925.03,"endTime":925.72,"body":"yah"},{"speaker":"[bryan_boorstein]","startTime":925.173,"endTime":929.26,"body":"don't walk on them all day they're"},{"speaker":"[bryan_boorstein]","startTime":925.173,"endTime":929.26,"body":"not constantly underload and"},{"speaker":"[aaron_straker]","startTime":929.41,"endTime":929.733,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":929.701,"endTime":934.97,"body":"i have always been quite unsatisfied with"},{"speaker":"[bryan_boorstein]","startTime":929.701,"endTime":934.97,"body":"my left arm even from a young age"},{"speaker":"[bryan_boorstein]","startTime":935.01,"endTime":938.315,"body":"of training i always felt like my"},{"speaker":"[bryan_boorstein]","startTime":935.01,"endTime":938.315,"body":"left arm was a little under developed and"},{"speaker":"[bryan_boorstein]","startTime":938.375,"endTime":942.763,"body":"i even did stupid things like when"},{"speaker":"[bryan_boorstein]","startTime":938.375,"endTime":942.763,"body":"we had bryson i only allowed myself to"},{"speaker":"[bryan_boorstein]","startTime":942.823,"endTime":945.227,"body":"hold him and carry him in my"},{"speaker":"[bryan_boorstein]","startTime":942.823,"endTime":945.227,"body":"left arm for the first two"},{"speaker":"[aaron_straker]","startTime":945.184,"endTime":945.266,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":945.267,"endTime":949.534,"body":"and a half years which seemed like"},{"speaker":"[bryan_boorstein]","startTime":945.267,"endTime":949.534,"body":"a great idea until i got this awful"},{"speaker":"[bryan_boorstein]","startTime":950.015,"endTime":950.455,"body":"tightness"},{"speaker":"[aaron_straker]","startTime":950.5,"endTime":950.701,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":950.516,"endTime":952.299,"body":"that run through like my trap and"},{"speaker":"[bryan_boorstein]","startTime":950.516,"endTime":952.299,"body":"run"},{"speaker":"[aaron_straker]","startTime":952.398,"endTime":952.519,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":952.439,"endTime":953.12,"body":"boyd and into"},{"speaker":"[aaron_straker]","startTime":953.08,"endTime":954.58,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":953.18,"endTime":954.983,"body":"my lap and lower trap and"},{"speaker":"[aaron_straker]","startTime":955.03,"endTime":955.81,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":955.043,"endTime":959.43,"body":"it literally took like years for me"},{"speaker":"[bryan_boorstein]","startTime":955.043,"endTime":959.43,"body":"to work it out because it was just"},{"speaker":"[bryan_boorstein]","startTime":959.47,"endTime":961.834,"body":"this dumb thing of every time i'm"},{"speaker":"[bryan_boorstein]","startTime":959.47,"endTime":961.834,"body":"going to pick up this"},{"speaker":"[aaron_straker]","startTime":961.69,"endTime":962.44,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":961.894,"endTime":963.998,"body":"like thirteen pound thing and hold it"},{"speaker":"[bryan_boorstein]","startTime":961.894,"endTime":963.998,"body":"all day long"},{"speaker":"[aaron_straker]","startTime":963.97,"endTime":964.194,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":964.078,"endTime":969.906,"body":"on one side um but my left"},{"speaker":"[bryan_boorstein]","startTime":964.078,"endTime":969.906,"body":"arm never esthetically got to the same as"},{"speaker":"[bryan_boorstein]","startTime":969.966,"endTime":973.772,"body":"the right no matter what and so"},{"speaker":"[bryan_boorstein]","startTime":969.966,"endTime":973.772,"body":"in this experiment what i'm going to do"},{"speaker":"[bryan_boorstein]","startTime":973.872,"endTime":977.918,"body":"for the next six months is any"},{"speaker":"[bryan_boorstein]","startTime":973.872,"endTime":977.918,"body":"of my programmed arm work i'm only going"},{"speaker":"[bryan_boorstein]","startTime":977.959,"endTime":981.705,"body":"to do unilateral with my left hand"},{"speaker":"[bryan_boorstein]","startTime":977.959,"endTime":981.705,"body":"and my right arm is still going to"},{"speaker":"[bryan_boorstein]","startTime":981.765,"endTime":985.311,"body":"do like compound movements and stuff like"},{"speaker":"[bryan_boorstein]","startTime":981.765,"endTime":985.311,"body":"that can train my back and chest and"},{"speaker":"[bryan_boorstein]","startTime":985.371,"endTime":990.84,"body":"shoulders but for any direct arm work"},{"speaker":"[bryan_boorstein]","startTime":985.371,"endTime":990.84,"body":"it's just going to be left and so"},{"speaker":"[bryan_boorstein]","startTime":990.96,"endTime":996.189,"body":"far i am two sessions in to"},{"speaker":"[bryan_boorstein]","startTime":990.96,"endTime":996.189,"body":"like four or five days total and on"},{"speaker":"[bryan_boorstein]","startTime":996.289,"endTime":1005.004,"body":"biceps once and triceps once and it's"},{"speaker":"[bryan_boorstein]","startTime":996.289,"endTime":1005.004,"body":"a really weird kind of off putting feeling"},{"speaker":"[bryan_boorstein]","startTime":1005.144,"endTime":1007.548,"body":"to have a massive pump and fatigue"},{"speaker":"[aaron_straker]","startTime":1007.23,"endTime":1007.491,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1008.049,"endTime":1011.434,"body":"in one arm and feel like completely"},{"speaker":"[bryan_boorstein]","startTime":1008.049,"endTime":1011.434,"body":"fresh like you kind of feel like a"},{"speaker":"[bryan_boorstein]","startTime":1011.494,"endTime":1017.504,"body":"mechanical robot of some sort like one"},{"speaker":"[bryan_boorstein]","startTime":1011.494,"endTime":1017.504,"body":"arm can lift up and do things and"},{"speaker":"[bryan_boorstein]","startTime":1017.524,"endTime":1023.214,"body":"the other arm is like this stupid"},{"speaker":"[bryan_boorstein]","startTime":1017.524,"endTime":1023.214,"body":"numb are for twenty minutes but you know"},{"speaker":"[bryan_boorstein]","startTime":1023.655,"endTime":1025.858,"body":"i'm excited to see what happens and"},{"speaker":"[bryan_boorstein]","startTime":1023.655,"endTime":1025.858,"body":"see if"},{"speaker":"[aaron_straker]","startTime":1026.01,"endTime":1026.211,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1026.199,"endTime":1028.463,"body":"at forty years of age with twenty"},{"speaker":"[bryan_boorstein]","startTime":1026.199,"endTime":1028.463,"body":"five"},{"speaker":"[aaron_straker]","startTime":1028.44,"endTime":1028.702,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1028.5230000000001,"endTime":1035.534,"body":"years of training experience if training my"},{"speaker":"[bryan_boorstein]","startTime":1028.5230000000001,"endTime":1035.534,"body":"arm even matters because like okay i start"},{"speaker":"[bryan_boorstein]","startTime":1035.7150000000001,"endTime":1035.755,"body":"at"},{"speaker":"[aaron_straker]","startTime":1035.73,"endTime":1036.114,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1035.875,"endTime":1038.079,"body":"seventeen inches from my right arm and"},{"speaker":"[bryan_boorstein]","startTime":1035.875,"endTime":1038.079,"body":"sixteen"},{"speaker":"[aaron_straker]","startTime":1038.0819999999999,"endTime":1038.203,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":1038.159,"endTime":1042.7060000000001,"body":"point seven five inches from my left"},{"speaker":"[bryan_boorstein]","startTime":1038.159,"endTime":1042.7060000000001,"body":"arm not a huge discrepancy a quarter of"},{"speaker":"[bryan_boorstein]","startTime":1042.767,"endTime":1047.855,"body":"an inch is actually smaller i thought"},{"speaker":"[bryan_boorstein]","startTime":1042.767,"endTime":1047.855,"body":"and i also have dea data from a"},{"speaker":"[bryan_boorstein]","startTime":1048.095,"endTime":1052.242,"body":"month ago where my right arm was"},{"speaker":"[bryan_boorstein]","startTime":1048.095,"endTime":1052.242,"body":"twelve point two pounds"},{"speaker":"[aaron_straker]","startTime":1052.17,"endTime":1052.554,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1052.663,"endTime":1054.907,"body":"of muscle and"},{"speaker":"[aaron_straker]","startTime":1054.87,"endTime":1055.131,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1054.967,"endTime":1058.693,"body":"my left arm was eleven point eight"},{"speaker":"[bryan_boorstein]","startTime":1054.967,"endTime":1058.693,"body":"pounds of muscle so a little less than"},{"speaker":"[bryan_boorstein]","startTime":1058.753,"endTime":1063.962,"body":"half a pound difference both arms had"},{"speaker":"[bryan_boorstein]","startTime":1058.753,"endTime":1063.962,"body":"one point seven pounds of fat on them"},{"speaker":"[bryan_boorstein]","startTime":1064.022,"endTime":1068.99,"body":"at the time um so i mean"},{"speaker":"[bryan_boorstein]","startTime":1064.022,"endTime":1068.99,"body":"both of those the size of the left"},{"speaker":"[bryan_boorstein]","startTime":1069.09,"endTime":1073.959,"body":"arm and the muscle mass difference do"},{"speaker":"[bryan_boorstein]","startTime":1069.09,"endTime":1073.959,"body":"show that the left arm is a little"},{"speaker":"[bryan_boorstein]","startTime":1074.039,"endTime":1078.987,"body":"under developed so it makes sense but"},{"speaker":"[bryan_boorstein]","startTime":1074.039,"endTime":1078.987,"body":"what i really am the most curious about"},{"speaker":"[bryan_boorstein]","startTime":1079.167,"endTime":1083.875,"body":"is whether anything wrong like if i"},{"speaker":"[bryan_boorstein]","startTime":1079.167,"endTime":1083.875,"body":"lose anything on my right arm and here's"},{"speaker":"[bryan_boorstein]","startTime":1083.895,"endTime":1087.0,"body":"where i'm going with this is that"},{"speaker":"[bryan_boorstein]","startTime":1083.895,"endTime":1087.0,"body":"imagine if i go six months and my"},{"speaker":"[bryan_boorstein]","startTime":1087.08,"endTime":1091.928,"body":"right arm doesn't change at all that"},{"speaker":"[bryan_boorstein]","startTime":1087.08,"endTime":1091.928,"body":"potentially would warrant me being able to just"},{"speaker":"[bryan_boorstein]","startTime":1092.149,"endTime":1097.257,"body":"not train arms and take all my"},{"speaker":"[bryan_boorstein]","startTime":1092.149,"endTime":1097.257,"body":"arm volume and just put it elsewhere so"},{"speaker":"[bryan_boorstein]","startTime":1097.317,"endTime":1101.765,"body":"i can grow my legs and my"},{"speaker":"[bryan_boorstein]","startTime":1097.317,"endTime":1101.765,"body":"shoulders and other muscle groups that might be"},{"speaker":"[bryan_boorstein]","startTime":1101.825,"endTime":1106.012,"body":"more important without actually sacrificing it arm"},{"speaker":"[bryan_boorstein]","startTime":1101.825,"endTime":1106.012,"body":"gaines and if my left arm doesn't grow"},{"speaker":"[bryan_boorstein]","startTime":1106.092,"endTime":1109.718,"body":"at all so so let's say there's"},{"speaker":"[bryan_boorstein]","startTime":1106.092,"endTime":1109.718,"body":"two options right my left arm doesn't grow"},{"speaker":"[bryan_boorstein]","startTime":1109.798,"endTime":1114.907,"body":"at all so that that would facilitate"},{"speaker":"[bryan_boorstein]","startTime":1109.798,"endTime":1114.907,"body":"that same kind of result or my right"},{"speaker":"[bryan_boorstein]","startTime":1114.967,"endTime":1119.076,"body":"arm doesn't lose anything and that would"},{"speaker":"[bryan_boorstein]","startTime":1114.967,"endTime":1119.076,"body":"also facilitate the same type of result so"},{"speaker":"[bryan_boorstein]","startTime":1119.197,"endTime":1122.645,"body":"really there's only one way that would"},{"speaker":"[bryan_boorstein]","startTime":1119.197,"endTime":1122.645,"body":"warrant me continuing to train arms and that"},{"speaker":"[bryan_boorstein]","startTime":1122.685,"endTime":1127.044,"body":"would be if i guess two ways"},{"speaker":"[bryan_boorstein]","startTime":1122.685,"endTime":1127.044,"body":"either my right arm loses size or my"},{"speaker":"[bryan_boorstein]","startTime":1127.124,"endTime":1131.571,"body":"left arm gained size but anyways i'm"},{"speaker":"[bryan_boorstein]","startTime":1127.124,"endTime":1131.571,"body":"just i think it's a cool experiment and"},{"speaker":"[bryan_boorstein]","startTime":1131.611,"endTime":1134.997,"body":"the first time i've done anything like"},{"speaker":"[bryan_boorstein]","startTime":1131.611,"endTime":1134.997,"body":"this and at twenty five years and i"},{"speaker":"[bryan_boorstein]","startTime":1135.037,"endTime":1138.867,"body":"think i may do more stuff like"},{"speaker":"[bryan_boorstein]","startTime":1135.037,"endTime":1138.867,"body":"this depending on how this all turns out"},{"speaker":"[aaron_straker]","startTime":1140.67,"endTime":1141.732,"body":"yeah i like that"},{"speaker":"[bryan_boorstein]","startTime":1142.409,"endTime":1142.429,"body":"m"},{"speaker":"[aaron_straker]","startTime":1142.413,"endTime":1144.677,"body":"that was going to be my sole"},{"speaker":"[aaron_straker]","startTime":1142.413,"endTime":1144.677,"body":"kind of note here is"},{"speaker":"[bryan_boorstein]","startTime":1144.693,"endTime":1144.733,"body":"m"},{"speaker":"[aaron_straker]","startTime":1144.717,"endTime":1145.638,"body":"like let's make sure"},{"speaker":"[bryan_boorstein]","startTime":1145.628,"endTime":1145.649,"body":"m"},{"speaker":"[aaron_straker]","startTime":1145.679,"endTime":1148.303,"body":"to get a taxi at the end"},{"speaker":"[aaron_straker]","startTime":1145.679,"endTime":1148.303,"body":"because i remember you had a dexa not"},{"speaker":"[aaron_straker]","startTime":1148.343,"endTime":1148.724,"body":"that long"},{"speaker":"[bryan_boorstein]","startTime":1148.649,"endTime":1148.931,"body":"oh"},{"speaker":"[aaron_straker]","startTime":1148.764,"endTime":1152.25,"body":"ago and i mean there's your data"},{"speaker":"[aaron_straker]","startTime":1148.764,"endTime":1152.25,"body":"right there i don't know how it's going"},{"speaker":"[aaron_straker]","startTime":1152.37,"endTime":1157.058,"body":"go but i like the outcome like"},{"speaker":"[aaron_straker]","startTime":1152.37,"endTime":1157.058,"body":"i don't really enjoy training arms any more"},{"speaker":"[aaron_straker]","startTime":1157.218,"endTime":1160.664,"body":"that i'm fortunate that they just kind"},{"speaker":"[aaron_straker]","startTime":1157.218,"endTime":1160.664,"body":"of well i trained him so much when"},{"speaker":"[aaron_straker]","startTime":1160.724,"endTime":1165.371,"body":"i was young like they kind of"},{"speaker":"[aaron_straker]","startTime":1160.724,"endTime":1165.371,"body":"developed faster than other things one thing that"},{"speaker":"[aaron_straker]","startTime":1165.672,"endTime":1168.876,"body":"i kind of don't like as my"},{"speaker":"[aaron_straker]","startTime":1165.672,"endTime":1168.876,"body":"arms are pretty much bigger than my shoulders"},{"speaker":"[aaron_straker]","startTime":1169.177,"endTime":1169.517,"body":"so that"},{"speaker":"[bryan_boorstein]","startTime":1169.559,"endTime":1169.761,"body":"oh"},{"speaker":"[aaron_straker]","startTime":1169.577,"endTime":1170.458,"body":"looks silly to me"},{"speaker":"[bryan_boorstein]","startTime":1170.612,"endTime":1170.774,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1171.66,"endTime":1175.046,"body":"um so i would yeah love to"},{"speaker":"[aaron_straker]","startTime":1171.66,"endTime":1175.046,"body":"do something where i just kind of like"},{"speaker":"[aaron_straker]","startTime":1175.146,"endTime":1179.053,"body":"stop training them or maybe i do"},{"speaker":"[aaron_straker]","startTime":1175.146,"endTime":1179.053,"body":"like one or two super sets of just"},{"speaker":"[aaron_straker]","startTime":1179.093,"endTime":1184.473,"body":"like something really simple per week just"},{"speaker":"[aaron_straker]","startTime":1179.093,"endTime":1184.473,"body":"to like maintenance volume and move"},{"speaker":"[bryan_boorstein]","startTime":1184.582,"endTime":1185.129,"body":"hm"},{"speaker":"[aaron_straker]","startTime":1184.613,"endTime":1187.918,"body":"on and spend that other time and"},{"speaker":"[aaron_straker]","startTime":1184.613,"endTime":1187.918,"body":"effort on things that i do care about"},{"speaker":"[aaron_straker]","startTime":1188.139,"endTime":1189.221,"body":"so i'm interested"},{"speaker":"[bryan_boorstein]","startTime":1188.941,"endTime":1189.062,"body":"yep"},{"speaker":"[aaron_straker]","startTime":1189.261,"endTime":1190.463,"body":"to see how this transpires"},{"speaker":"[bryan_boorstein]","startTime":1190.199,"endTime":1190.708,"body":"oh"},{"speaker":"[aaron_straker]","startTime":1190.563,"endTime":1191.885,"body":"over the next six months"},{"speaker":"[bryan_boorstein]","startTime":1192.0,"endTime":1192.02,"body":"m"},{"speaker":"[aaron_straker]","startTime":1192.025,"endTime":1194.089,"body":"and kudos to you for dedication on"},{"speaker":"[aaron_straker]","startTime":1192.025,"endTime":1194.089,"body":"this"},{"speaker":"[bryan_boorstein]","startTime":1195.602,"endTime":1197.406,"body":"thanks dudywe'll see how it"},{"speaker":"[aaron_straker]","startTime":1197.43,"endTime":1197.772,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1197.446,"endTime":1199.431,"body":"goes it's kind of been so weird"},{"speaker":"[bryan_boorstein]","startTime":1197.446,"endTime":1199.431,"body":"you know all"},{"speaker":"[aaron_straker]","startTime":1199.36,"endTime":1199.502,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1199.451,"endTime":1200.634,"body":"right should we jump into the"},{"speaker":"[aaron_straker]","startTime":1200.697,"endTime":1200.88,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1201.236,"endTime":1201.617,"body":"to the n"},{"speaker":"[aaron_straker]","startTime":1201.953,"endTime":1202.64,"body":"yes let's do it"},{"speaker":"[bryan_boorstein]","startTime":1203.659,"endTime":1203.981,"body":"i'm gonna"},{"speaker":"[aaron_straker]","startTime":1203.801,"endTime":1203.966,"body":"okay"},{"speaker":"[bryan_boorstein]","startTime":1204.101,"endTime":1206.832,"body":"drop this first one over to you"},{"speaker":"[bryan_boorstein]","startTime":1204.101,"endTime":1206.832,"body":"it's a nutrition based question"},{"speaker":"[aaron_straker]","startTime":1207.11,"endTime":1207.412,"body":"perfect"},{"speaker":"[bryan_boorstein]","startTime":1208.819,"endTime":1216.463,"body":"during a reverse calories go up cardio"},{"speaker":"[bryan_boorstein]","startTime":1208.819,"endTime":1216.463,"body":"goes down increase kyles fast or weekly is"},{"speaker":"[bryan_boorstein]","startTime":1216.543,"endTime":1218.916,"body":"this good yeah"},{"speaker":"[aaron_straker]","startTime":1218.735,"endTime":1224.362,"body":"so the thing here in i will"},{"speaker":"[aaron_straker]","startTime":1218.735,"endTime":1224.362,"body":"be i would"},{"speaker":"[bryan_boorstein]","startTime":1224.219,"endTime":1226.583,"body":"oh can i add one thing real"},{"speaker":"[bryan_boorstein]","startTime":1224.219,"endTime":1226.583,"body":"quick"},{"speaker":"[aaron_straker]","startTime":1226.55,"endTime":1226.691,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1226.643,"endTime":1227.144,"body":"i forgot"},{"speaker":"[aaron_straker]","startTime":1226.933,"endTime":1227.576,"body":"yeah yeah go ahead"},{"speaker":"[bryan_boorstein]","startTime":1227.504,"endTime":1231.731,"body":"one piece of this question when i"},{"speaker":"[bryan_boorstein]","startTime":1227.504,"endTime":1231.731,"body":"copied it from instagram i believe he put"},{"speaker":"[bryan_boorstein]","startTime":1232.032,"endTime":1237.66,"body":"after cardio down i believe he put"},{"speaker":"[bryan_boorstein]","startTime":1232.032,"endTime":1237.66,"body":"kilograms down well and so that would mean"},{"speaker":"[bryan_boorstein]","startTime":1237.7,"endTime":1242.305,"body":"that he's insinuating his body weight is"},{"speaker":"[bryan_boorstein]","startTime":1237.7,"endTime":1242.305,"body":"dropping and then that might be more relevant"},{"speaker":"[bryan_boorstein]","startTime":1242.365,"endTime":1244.888,"body":"as to why he's asking this question"},{"speaker":"[bryan_boorstein]","startTime":1242.365,"endTime":1244.888,"body":"is this good at the end"},{"speaker":"[aaron_straker]","startTime":1246.431,"endTime":1250.518,"body":"well it's all relative to what your"},{"speaker":"[aaron_straker]","startTime":1246.431,"endTime":1250.518,"body":"goal is right i mean i would imagine"},{"speaker":"[aaron_straker]","startTime":1250.678,"endTime":1257.429,"body":"if i reverse calory if you're doing"},{"speaker":"[aaron_straker]","startTime":1250.678,"endTime":1257.429,"body":"a reverse diet to two situations you are"},{"speaker":"[aaron_straker]","startTime":1257.489,"endTime":1263.099,"body":"ethe ending a calory deficit right in"},{"speaker":"[aaron_straker]","startTime":1257.489,"endTime":1263.099,"body":"returning to maintenance or you are kind of"},{"speaker":"[aaron_straker]","startTime":1263.319,"endTime":1267.145,"body":"finding maintenance this is something that i"},{"speaker":"[aaron_straker]","startTime":1263.319,"endTime":1267.145,"body":"will do with some of my clients where"},{"speaker":"[aaron_straker]","startTime":1267.205,"endTime":1272.816,"body":"i will get people who come to"},{"speaker":"[aaron_straker]","startTime":1267.205,"endTime":1272.816,"body":"me who are just literally under eating and"},{"speaker":"[aaron_straker]","startTime":1272.936,"endTime":1278.267,"body":"it's pretty evident and i explained it"},{"speaker":"[aaron_straker]","startTime":1272.936,"endTime":1278.267,"body":"as such and like hey you are five"},{"speaker":"[aaron_straker]","startTime":1278.307,"endTime":1283.616,"body":"foot eleven you know hundred and ninety"},{"speaker":"[aaron_straker]","startTime":1278.307,"endTime":1283.616,"body":"five pounds and they're telling me maintenance calories"},{"speaker":"[aaron_straker]","startTime":1283.696,"endTime":1288.344,"body":"is twenty three hundred and i'm like"},{"speaker":"[aaron_straker]","startTime":1283.696,"endTime":1288.344,"body":"no it's not because i'm five foot eleven"},{"speaker":"[aaron_straker]","startTime":1288.524,"endTime":1292.971,"body":"and hundred ninety five pounds nd my"},{"speaker":"[aaron_straker]","startTime":1288.524,"endTime":1292.971,"body":"maintenance calories are damn or a thousand calories"},{"speaker":"[aaron_straker]","startTime":1293.051,"endTime":1296.437,"body":"more and i do not htrain that"},{"speaker":"[aaron_straker]","startTime":1293.051,"endTime":1296.437,"body":"much or know i'm not that active so"},{"speaker":"[aaron_straker]","startTime":1298.66,"endTime":1301.786,"body":"with it what is the goal right"},{"speaker":"[aaron_straker]","startTime":1298.66,"endTime":1301.786,"body":"if the goals is to be leaner a"},{"speaker":"[aaron_straker]","startTime":1301.866,"endTime":1308.837,"body":"lower body composition then kilograms dropping is"},{"speaker":"[aaron_straker]","startTime":1301.866,"endTime":1308.837,"body":"good next the main question should you increase"},{"speaker":"[aaron_straker]","startTime":1308.857,"endTime":1316.083,"body":"your calories fast or weekly it's very"},{"speaker":"[aaron_straker]","startTime":1308.857,"endTime":1316.083,"body":"common that people are going to say return"},{"speaker":"[aaron_straker]","startTime":1316.223,"endTime":1321.512,"body":"them to maintenance as fast as possible"},{"speaker":"[aaron_straker]","startTime":1316.223,"endTime":1321.512,"body":"i generally take this from the standpoint is"},{"speaker":"[aaron_straker]","startTime":1321.692,"endTime":1327.924,"body":"how lean are you are you single"},{"speaker":"[aaron_straker]","startTime":1321.692,"endTime":1327.924,"body":"digit body fat person in your sex drive"},{"speaker":"[aaron_straker]","startTime":1328.004,"endTime":1332.776,"body":"is down you have interrupted sleep at"},{"speaker":"[aaron_straker]","startTime":1328.004,"endTime":1332.776,"body":"night from the calory deficit do you have"},{"speaker":"[aaron_straker]","startTime":1333.377,"endTime":1343.378,"body":"you know very presenting in straightforward negative"},{"speaker":"[aaron_straker]","startTime":1333.377,"endTime":1343.378,"body":"adaptations of your low calory environment if so"},{"speaker":"[aaron_straker]","startTime":1343.839,"endTime":1350.47,"body":"returning them faster will help you more"},{"speaker":"[aaron_straker]","startTime":1343.839,"endTime":1350.47,"body":"quickly you know negate those negative aspects if"},{"speaker":"[aaron_straker]","startTime":1350.53,"endTime":1354.054,"body":"you went from like a twenty percent"},{"speaker":"[aaron_straker]","startTime":1350.53,"endTime":1354.054,"body":"body fat to a fifteen per cent body"},{"speaker":"[aaron_straker]","startTime":1354.114,"endTime":1359.872,"body":"fat i'm using male body fat numbers"},{"speaker":"[aaron_straker]","startTime":1354.114,"endTime":1359.872,"body":"here you're not going to really have those"},{"speaker":"[aaron_straker]","startTime":1360.072,"endTime":1363.618,"body":"and slower is probably going to be"},{"speaker":"[aaron_straker]","startTime":1360.072,"endTime":1363.618,"body":"better because you can get a little bit"},{"speaker":"[aaron_straker]","startTime":1363.838,"endTime":1368.526,"body":"extra of your fat loss accomplished as"},{"speaker":"[aaron_straker]","startTime":1363.838,"endTime":1368.526,"body":"you are going through that you know slow"},{"speaker":"[aaron_straker]","startTime":1368.826,"endTime":1371.17,"body":"increase in calories um"},{"speaker":"[bryan_boorstein]","startTime":1371.819,"endTime":1372.08,"body":"oh"},{"speaker":"[aaron_straker]","startTime":1371.952,"endTime":1374.636,"body":"know that as you re compensate carbohydrate"},{"speaker":"[aaron_straker]","startTime":1371.952,"endTime":1374.636,"body":"or really"},{"speaker":"[bryan_boorstein]","startTime":1374.639,"endTime":1375.044,"body":"oh"},{"speaker":"[aaron_straker]","startTime":1374.716,"endTime":1379.785,"body":"glycogen you are going to have a"},{"speaker":"[aaron_straker]","startTime":1374.716,"endTime":1379.785,"body":"plus or minus around three pounds of weight"},{"speaker":"[aaron_straker]","startTime":1379.845,"endTime":1386.35,"body":"that will fluctuate if you want to"},{"speaker":"[aaron_straker]","startTime":1379.845,"endTime":1386.35,"body":"stay a little leaner going slower is better"},{"speaker":"[aaron_straker]","startTime":1387.091,"endTime":1393.702,"body":"but if you got super super lean"},{"speaker":"[aaron_straker]","startTime":1387.091,"endTime":1393.702,"body":"and you have negative now life style characteristics"},{"speaker":"[aaron_straker]","startTime":1393.902,"endTime":1398.609,"body":"of the calory definitely it increasing faster"},{"speaker":"[aaron_straker]","startTime":1393.902,"endTime":1398.609,"body":"will turn those around faster"},{"speaker":"[bryan_boorstein]","startTime":1400.749,"endTime":1405.937,"body":"um have you had a chance to"},{"speaker":"[bryan_boorstein]","startTime":1400.749,"endTime":1405.937,"body":"listen to this stronger by science piece on"},{"speaker":"[bryan_boorstein]","startTime":1406.017,"endTime":1406.638,"body":"reverse tiding"},{"speaker":"[aaron_straker]","startTime":1407.553,"endTime":1408.116,"body":"how old is it"},{"speaker":"[bryan_boorstein]","startTime":1409.409,"endTime":1415.465,"body":"just last week eric srexlersmith like ninety"},{"speaker":"[bryan_boorstein]","startTime":1409.409,"endTime":1415.465,"body":"minutes talking de bunking reverse dieting as evidence"},{"speaker":"[bryan_boorstein]","startTime":1415.525,"endTime":1416.227,"body":"pace practice"},{"speaker":"[aaron_straker]","startTime":1416.019,"endTime":1419.488,"body":"m i have not so no i"},{"speaker":"[aaron_straker]","startTime":1416.019,"endTime":1419.488,"body":"mean the last two weeks"},{"speaker":"[bryan_boorstein]","startTime":1419.5,"endTime":1419.662,"body":"okay"},{"speaker":"[aaron_straker]","startTime":1419.588,"endTime":1422.316,"body":"i haven't consumed much because i've just"},{"speaker":"[aaron_straker]","startTime":1419.588,"endTime":1422.316,"body":"been all sorts of ship"},{"speaker":"[bryan_boorstein]","startTime":1422.239,"endTime":1422.339,"body":"ah"},{"speaker":"[aaron_straker]","startTime":1422.416,"endTime":1422.497,"body":"but"},{"speaker":"[bryan_boorstein]","startTime":1423.381,"endTime":1427.367,"body":"well check it out because i mean"},{"speaker":"[bryan_boorstein]","startTime":1423.381,"endTime":1427.367,"body":"i think the reverse dieting thing has taken"},{"speaker":"[bryan_boorstein]","startTime":1427.467,"endTime":1430.452,"body":"on this whole like life of its"},{"speaker":"[bryan_boorstein]","startTime":1427.467,"endTime":1430.452,"body":"own in the space and"},{"speaker":"[aaron_straker]","startTime":1430.633,"endTime":1431.22,"body":"hm"},{"speaker":"[bryan_boorstein]","startTime":1430.733,"endTime":1435.081,"body":"everyone's got this opinion on reverse dieting"},{"speaker":"[bryan_boorstein]","startTime":1430.733,"endTime":1435.081,"body":"but hearing true so talk about it and"},{"speaker":"[bryan_boorstein]","startTime":1435.141,"endTime":1438.769,"body":"essentially like de bunk it and saying"},{"speaker":"[bryan_boorstein]","startTime":1435.141,"endTime":1438.769,"body":"that it's not even like evidence based"},{"speaker":"[aaron_straker]","startTime":1439.176,"endTime":1439.71,"body":"hm"},{"speaker":"[bryan_boorstein]","startTime":1439.371,"endTime":1441.776,"body":"is is interesting i'd be curious on"},{"speaker":"[bryan_boorstein]","startTime":1439.371,"endTime":1441.776,"body":"your perspective on it"},{"speaker":"[aaron_straker]","startTime":1441.981,"endTime":1446.909,"body":"i mean i will say that my"},{"speaker":"[aaron_straker]","startTime":1441.981,"endTime":1446.909,"body":"kind of initial thoughts around it that i"},{"speaker":"[aaron_straker]","startTime":1446.989,"endTime":1452.158,"body":"obviously haven't listened to it yet it"},{"speaker":"[aaron_straker]","startTime":1446.989,"endTime":1452.158,"body":"is much more from a client psychological standpoint"},{"speaker":"[aaron_straker]","startTime":1452.599,"endTime":1457.472,"body":"more than any an um and the"},{"speaker":"[aaron_straker]","startTime":1452.599,"endTime":1457.472,"body":"real reason there is we know on average"},{"speaker":"[aaron_straker]","startTime":1457.532,"endTime":1465.178,"body":"your average client is going to over"},{"speaker":"[aaron_straker]","startTime":1457.532,"endTime":1465.178,"body":"sorry underestimate and under report their calories and"},{"speaker":"[aaron_straker]","startTime":1465.258,"endTime":1468.784,"body":"if we are going from a period"},{"speaker":"[aaron_straker]","startTime":1465.258,"endTime":1468.784,"body":"of low energy availability and i'm like okay"},{"speaker":"[aaron_straker]","startTime":1468.844,"endTime":1472.089,"body":"here we go with three thousand calories"},{"speaker":"[aaron_straker]","startTime":1468.844,"endTime":1472.089,"body":"again like same thing that happened with you"},{"speaker":"[aaron_straker]","startTime":1472.29,"endTime":1475.896,"body":"and when you ended your last diet"},{"speaker":"[aaron_straker]","startTime":1472.29,"endTime":1475.896,"body":"you just overshot it right and we know"},{"speaker":"[bryan_boorstein]","startTime":1476.102,"endTime":1476.669,"body":"hm"},{"speaker":"[aaron_straker]","startTime":1476.156,"endTime":1480.904,"body":"there's going to be some degree of"},{"speaker":"[aaron_straker]","startTime":1476.156,"endTime":1480.904,"body":"metabolic adaptation how large or how little but"},{"speaker":"[aaron_straker]","startTime":1481.305,"endTime":1485.111,"body":"i am just going to take the"},{"speaker":"[aaron_straker]","startTime":1481.305,"endTime":1485.111,"body":"approach of being conservative with that so that"},{"speaker":"[aaron_straker]","startTime":1485.171,"endTime":1489.579,"body":"we don't end up with large overages"},{"speaker":"[aaron_straker]","startTime":1485.171,"endTime":1489.579,"body":"and we just spent the last sixteen weeks"},{"speaker":"[aaron_straker]","startTime":1489.679,"endTime":1491.402,"body":"getting lean and now"},{"speaker":"[bryan_boorstein]","startTime":1491.294,"endTime":1491.315,"body":"m"},{"speaker":"[aaron_straker]","startTime":1491.562,"endTime":1495.208,"body":"three weeks into it your back up"},{"speaker":"[aaron_straker]","startTime":1491.562,"endTime":1495.208,"body":"like you know eight kilograms or whatever a"},{"speaker":"[aaron_straker]","startTime":1495.268,"endTime":1499.155,"body":"client do this through this summer i"},{"speaker":"[aaron_straker]","startTime":1495.268,"endTime":1499.155,"body":"mean we got him super super lean he"},{"speaker":"[aaron_straker]","startTime":1499.235,"endTime":1505.376,"body":"couldn't control it and literally within three"},{"speaker":"[aaron_straker]","startTime":1499.235,"endTime":1505.376,"body":"weeks had eradicated all of our fat loss"},{"speaker":"[aaron_straker]","startTime":1506.44,"endTime":1507.587,"body":"it's more psychological"},{"speaker":"[bryan_boorstein]","startTime":1506.997,"endTime":1507.119,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1508.07,"endTime":1509.116,"body":"than anything i would say"},{"speaker":"[bryan_boorstein]","startTime":1510.149,"endTime":1512.273,"body":"well well check it out let me"},{"speaker":"[bryan_boorstein]","startTime":1510.149,"endTime":1512.273,"body":"now what you think i mean it is"},{"speaker":"[bryan_boorstein]","startTime":1512.654,"endTime":1513.235,"body":"it's a commitment"},{"speaker":"[aaron_straker]","startTime":1513.81,"endTime":1515.377,"body":"yeah i like eric"},{"speaker":"[bryan_boorstein]","startTime":1515.339,"endTime":1515.543,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1515.418,"endTime":1516.865,"body":"trike though i mean i definitely will"},{"speaker":"[aaron_straker]","startTime":1515.418,"endTime":1516.865,"body":"dig"},{"speaker":"[bryan_boorstein]","startTime":1516.809,"endTime":1517.529,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1516.945,"endTime":1517.266,"body":"into it"},{"speaker":"[bryan_boorstein]","startTime":1519.831,"endTime":1524.839,"body":"the next question is on interset stretching"},{"speaker":"[bryan_boorstein]","startTime":1519.831,"endTime":1524.839,"body":"in our opinion on it i think this"},{"speaker":"[bryan_boorstein]","startTime":1524.899,"endTime":1527.644,"body":"was the second part the question was"},{"speaker":"[bryan_boorstein]","startTime":1524.899,"endTime":1527.644,"body":"like d c style is kind of how"},{"speaker":"[bryan_boorstein]","startTime":1527.684,"endTime":1531.993,"body":"you finished that question so the way"},{"speaker":"[bryan_boorstein]","startTime":1527.684,"endTime":1531.993,"body":"that leave it used to be done in"},{"speaker":"[bryan_boorstein]","startTime":1532.595,"endTime":1535.303,"body":"in d c style and i don't"},{"speaker":"[bryan_boorstein]","startTime":1532.595,"endTime":1535.303,"body":"know that i never did this program just"},{"speaker":"[bryan_boorstein]","startTime":1535.343,"endTime":1542.031,"body":"kind of from what i've heard is"},{"speaker":"[bryan_boorstein]","startTime":1535.343,"endTime":1542.031,"body":"that something like chest you would do us"},{"speaker":"[bryan_boorstein]","startTime":1542.111,"endTime":1544.535,"body":"at a chest then you would find"},{"speaker":"[bryan_boorstein]","startTime":1542.111,"endTime":1544.535,"body":"like a doorway and"},{"speaker":"[aaron_straker]","startTime":1544.5,"endTime":1545.52,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1544.555,"endTime":1548.903,"body":"you would like isometrically stretch and kind"},{"speaker":"[bryan_boorstein]","startTime":1544.555,"endTime":1548.903,"body":"of um open"},{"speaker":"[aaron_straker]","startTime":1548.76,"endTime":1548.882,"body":"ye"},{"speaker":"[bryan_boorstein]","startTime":1549.143,"endTime":1554.833,"body":"the chest up which it does some"},{"speaker":"[bryan_boorstein]","startTime":1549.143,"endTime":1554.833,"body":"fatigue too so so you would kind of"},{"speaker":"[bryan_boorstein]","startTime":1554.933,"endTime":1559.56,"body":"stretch slash fatigue your chest a little"},{"speaker":"[bryan_boorstein]","startTime":1554.933,"endTime":1559.56,"body":"bit and then do more sets another thing"},{"speaker":"[bryan_boorstein]","startTime":1559.601,"endTime":1560.242,"body":"that they would do"},{"speaker":"[aaron_straker]","startTime":1560.58,"endTime":1560.841,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1560.722,"endTime":1567.335,"body":"is do like a isometric dumb bell"},{"speaker":"[bryan_boorstein]","startTime":1560.722,"endTime":1567.335,"body":"fly hold for like thirty forty seconds something"},{"speaker":"[bryan_boorstein]","startTime":1567.375,"endTime":1571.925,"body":"like that at the very end of"},{"speaker":"[bryan_boorstein]","startTime":1567.375,"endTime":1571.925,"body":"their chest training as another kind of way"},{"speaker":"[bryan_boorstein]","startTime":1572.086,"endTime":1575.364,"body":"to incorporate stretch mediate hypertrophy"},{"speaker":"[aaron_straker]","startTime":1575.25,"endTime":1575.531,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1575.424,"endTime":1579.535,"body":"i guess and my opinion on it"},{"speaker":"[bryan_boorstein]","startTime":1575.424,"endTime":1579.535,"body":"is that i think the data is probably"},{"speaker":"[bryan_boorstein]","startTime":1579.835,"endTime":1586.217,"body":"at this point relatively solid that it's"},{"speaker":"[bryan_boorstein]","startTime":1579.835,"endTime":1586.217,"body":"at least worth experimenting with i don't know"},{"speaker":"[bryan_boorstein]","startTime":1586.277,"endTime":1591.727,"body":"enough of the intricacies of the science"},{"speaker":"[bryan_boorstein]","startTime":1586.277,"endTime":1591.727,"body":"behind what's exactly happening inside the sarcamers and"},{"speaker":"[bryan_boorstein]","startTime":1591.827,"endTime":1599.099,"body":"the tighten and all that stuff but"},{"speaker":"[bryan_boorstein]","startTime":1591.827,"endTime":1599.099,"body":"i do know that the data right now"},{"speaker":"[bryan_boorstein]","startTime":1599.379,"endTime":1605.55,"body":"on on generally training at long muscle"},{"speaker":"[bryan_boorstein]","startTime":1599.379,"endTime":1605.55,"body":"langs is good and then the release of"},{"speaker":"[bryan_boorstein]","startTime":1605.61,"endTime":1609.901,"body":"this new calf study where they literally"},{"speaker":"[bryan_boorstein]","startTime":1605.61,"endTime":1609.901,"body":"just put your foot in an orthotic device"},{"speaker":"[bryan_boorstein]","startTime":1610.101,"endTime":1615.942,"body":"and stretched it for an hour a"},{"speaker":"[bryan_boorstein]","startTime":1610.101,"endTime":1615.942,"body":"day and people saw like fifteen percent hypertrophy"},{"speaker":"[bryan_boorstein]","startTime":1616.042,"endTime":1621.411,"body":"improvement in their calf is kind of"},{"speaker":"[bryan_boorstein]","startTime":1616.042,"endTime":1621.411,"body":"mind blowing um and there's actually there's a"},{"speaker":"[bryan_boorstein]","startTime":1621.431,"endTime":1626.219,"body":"question later on about what muscles respond"},{"speaker":"[bryan_boorstein]","startTime":1621.431,"endTime":1626.219,"body":"to stretch made hypertrophy which week week discussed"},{"speaker":"[bryan_boorstein]","startTime":1626.3,"endTime":1632.572,"body":"further but i think that at least"},{"speaker":"[bryan_boorstein]","startTime":1626.3,"endTime":1632.572,"body":"for for some muscles this is probably quite"},{"speaker":"[bryan_boorstein]","startTime":1632.612,"endTime":1635.657,"body":"a good idea and dante trudel was"},{"speaker":"[bryan_boorstein]","startTime":1632.612,"endTime":1635.657,"body":"a bit ahead of his time"},{"speaker":"[aaron_straker]","startTime":1637.55,"endTime":1641.457,"body":"yeah you hit everything that i was"},{"speaker":"[aaron_straker]","startTime":1637.55,"endTime":1641.457,"body":"going to hit on and i was literally"},{"speaker":"[aaron_straker]","startTime":1641.497,"endTime":1645.203,"body":"going to say that like you know"},{"speaker":"[aaron_straker]","startTime":1641.497,"endTime":1645.203,"body":"dante rudel and re saying d c which"},{"speaker":"[aaron_straker]","startTime":1645.243,"endTime":1647.106,"body":"stands for dog crap training for"},{"speaker":"[bryan_boorstein]","startTime":1647.139,"endTime":1647.28,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1647.146,"endTime":1652.482,"body":"any listeners out there unfamiliar yeah i"},{"speaker":"[aaron_straker]","startTime":1647.146,"endTime":1652.482,"body":"think he may have been ahead of his"},{"speaker":"[aaron_straker]","startTime":1652.522,"endTime":1657.23,"body":"time with some things and now with"},{"speaker":"[aaron_straker]","startTime":1652.522,"endTime":1657.23,"body":"you know we just had the episode with"},{"speaker":"[aaron_straker]","startTime":1657.57,"endTime":1661.637,"body":"milo wolf a couple a couple of"},{"speaker":"[aaron_straker]","startTime":1657.57,"endTime":1661.637,"body":"weeks back there's a lot of research emerging"},{"speaker":"[aaron_straker]","startTime":1661.737,"endTime":1667.381,"body":"on stretch mediated report fee and you"},{"speaker":"[aaron_straker]","startTime":1661.737,"endTime":1667.381,"body":"know even just isometrics at long muscle lengths"},{"speaker":"[aaron_straker]","startTime":1667.441,"endTime":1670.706,"body":"and stretching a long muscle lents with"},{"speaker":"[aaron_straker]","startTime":1667.441,"endTime":1670.706,"body":"interset stretching it"},{"speaker":"[bryan_boorstein]","startTime":1670.829,"endTime":1671.294,"body":"oh"},{"speaker":"[aaron_straker]","startTime":1670.847,"endTime":1676.516,"body":"may take you know a long amount"},{"speaker":"[aaron_straker]","startTime":1670.847,"endTime":1676.516,"body":"of time for some of those benefits potentially"},{"speaker":"[aaron_straker]","startTime":1676.556,"endTime":1681.626,"body":"to actually become tangible you're only stretching"},{"speaker":"[aaron_straker]","startTime":1676.556,"endTime":1681.626,"body":"for i don't know fifteen seconds between a"},{"speaker":"[aaron_straker]","startTime":1681.726,"endTime":1686.516,"body":"set or something like that but i"},{"speaker":"[aaron_straker]","startTime":1681.726,"endTime":1686.516,"body":"don't think it can hurt by any stretch"},{"speaker":"[bryan_boorstein]","startTime":1686.601,"endTime":1686.621,"body":"m"},{"speaker":"[aaron_straker]","startTime":1686.617,"endTime":1687.418,"body":"of the imagination"},{"speaker":"[bryan_boorstein]","startTime":1688.739,"endTime":1693.227,"body":"yeah i think the one thing the"},{"speaker":"[bryan_boorstein]","startTime":1688.739,"endTime":1693.227,"body":"one potential cava or to play devil's advocate"},{"speaker":"[bryan_boorstein]","startTime":1693.267,"endTime":1697.353,"body":"to myself that i would say is"},{"speaker":"[bryan_boorstein]","startTime":1693.267,"endTime":1697.353,"body":"that if you're doing like a bench press"},{"speaker":"[bryan_boorstein]","startTime":1697.514,"endTime":1700.699,"body":"and then you go over and you"},{"speaker":"[bryan_boorstein]","startTime":1697.514,"endTime":1700.699,"body":"do interset stretching for your chest and go"},{"speaker":"[bryan_boorstein]","startTime":1700.8,"endTime":1704.85,"body":"back to the bench press you are"},{"speaker":"[bryan_boorstein]","startTime":1700.8,"endTime":1704.85,"body":"not going to be as strong on the"},{"speaker":"[bryan_boorstein]","startTime":1704.89,"endTime":1709.901,"body":"bench press and i don't know that"},{"speaker":"[bryan_boorstein]","startTime":1704.89,"endTime":1709.901,"body":"comes back to the old question of like"},{"speaker":"[bryan_boorstein]","startTime":1710.062,"endTime":1714.489,"body":"is it what is mechanical tension is"},{"speaker":"[bryan_boorstein]","startTime":1710.062,"endTime":1714.489,"body":"it the actual amount of weight you're lifting"},{"speaker":"[bryan_boorstein]","startTime":1714.829,"endTime":1718.496,"body":"or is it what the muscle feels"},{"speaker":"[bryan_boorstein]","startTime":1714.829,"endTime":1718.496,"body":"because if it's like hey i was benching"},{"speaker":"[bryan_boorstein]","startTime":1718.596,"endTime":1721.672,"body":"two hundred and fifty pounds and now"},{"speaker":"[bryan_boorstein]","startTime":1718.596,"endTime":1721.672,"body":"after is that stretching i can only bench"},{"speaker":"[bryan_boorstein]","startTime":1722.469,"endTime":1726.415,"body":"two ten for the same amount of"},{"speaker":"[bryan_boorstein]","startTime":1722.469,"endTime":1726.415,"body":"rep one person might argue that while you're"},{"speaker":"[bryan_boorstein]","startTime":1726.455,"endTime":1729.62,"body":"going to gain less muscle because you're"},{"speaker":"[bryan_boorstein]","startTime":1726.455,"endTime":1729.62,"body":"lifting less weight the other person would argue"},{"speaker":"[bryan_boorstein]","startTime":1729.681,"endTime":1734.228,"body":"hey my chest is more fatigued now"},{"speaker":"[bryan_boorstein]","startTime":1729.681,"endTime":1734.228,"body":"from the stretching so what my muscle knows"},{"speaker":"[bryan_boorstein]","startTime":1734.489,"endTime":1738.515,"body":"as a dumb piece of meat is"},{"speaker":"[bryan_boorstein]","startTime":1734.489,"endTime":1738.515,"body":"just the tension that it feels i tend"},{"speaker":"[bryan_boorstein]","startTime":1738.636,"endTime":1741.981,"body":"to align with the ladder like i"},{"speaker":"[bryan_boorstein]","startTime":1738.636,"endTime":1741.981,"body":"kind of think that your muscle doesn't know"},{"speaker":"[bryan_boorstein]","startTime":1742.061,"endTime":1745.647,"body":"if you're lifting two fifty or two"},{"speaker":"[bryan_boorstein]","startTime":1742.061,"endTime":1745.647,"body":"ten it just knows hey i'm at failure"},{"speaker":"[bryan_boorstein]","startTime":1745.707,"endTime":1750.396,"body":"or close to failure whatever but i'm"},{"speaker":"[bryan_boorstein]","startTime":1745.707,"endTime":1750.396,"body":"not like super confident that that that is"},{"speaker":"[bryan_boorstein]","startTime":1750.556,"endTime":1751.358,"body":"a hundred percent accurate"},{"speaker":"[aaron_straker]","startTime":1752.18,"endTime":1757.108,"body":"yeah i feel exactly like you do"},{"speaker":"[aaron_straker]","startTime":1752.18,"endTime":1757.108,"body":"i'm going to you know defer to the"},{"speaker":"[aaron_straker]","startTime":1757.169,"endTime":1762.537,"body":"latter but my confidence in that isn't"},{"speaker":"[aaron_straker]","startTime":1757.169,"endTime":1762.537,"body":"high enough where i would recommend someone hey"},{"speaker":"[aaron_straker]","startTime":1762.678,"endTime":1767.263,"body":"you should do x yeah"},{"speaker":"[bryan_boorstein]","startTime":1768.258,"endTime":1770.665,"body":"alright i guess you want to hit"},{"speaker":"[bryan_boorstein]","startTime":1768.258,"endTime":1770.665,"body":"this next question to me"},{"speaker":"[aaron_straker]","startTime":1770.68,"endTime":1773.887,"body":"yeah yeah let's do it so the"},{"speaker":"[aaron_straker]","startTime":1770.68,"endTime":1773.887,"body":"next question is how do i know that"},{"speaker":"[aaron_straker]","startTime":1773.968,"endTime":1778.478,"body":"i am under recovered for a specific"},{"speaker":"[aaron_straker]","startTime":1773.968,"endTime":1778.478,"body":"body part and what do i do about"},{"speaker":"[aaron_straker]","startTime":1778.538,"endTime":1778.578,"body":"it"},{"speaker":"[bryan_boorstein]","startTime":1780.59,"endTime":1784.237,"body":"yeah that is an interesting question because"},{"speaker":"[bryan_boorstein]","startTime":1780.59,"endTime":1784.237,"body":"i feel like"},{"speaker":"[aaron_straker]","startTime":1785.76,"endTime":1786.043,"body":"yah"},{"speaker":"[bryan_boorstein]","startTime":1786.121,"endTime":1792.835,"body":"under recovery i don't know in most"},{"speaker":"[bryan_boorstein]","startTime":1786.121,"endTime":1792.835,"body":"cases that you're just going to be under"},{"speaker":"[bryan_boorstein]","startTime":1792.916,"endTime":1797.093,"body":"recovered for one body part i think"},{"speaker":"[bryan_boorstein]","startTime":1792.916,"endTime":1797.093,"body":"that in most cases you're going to be"},{"speaker":"[bryan_boorstein]","startTime":1797.173,"endTime":1803.834,"body":"systhemically under recovered and what will happen"},{"speaker":"[bryan_boorstein]","startTime":1797.173,"endTime":1803.834,"body":"is you'll probably end up feeling that on"},{"speaker":"[bryan_boorstein]","startTime":1803.975,"endTime":1807.521,"body":"a body part that is large like"},{"speaker":"[bryan_boorstein]","startTime":1803.975,"endTime":1807.521,"body":"i could see someone being like oh my"},{"speaker":"[bryan_boorstein]","startTime":1807.681,"endTime":1812.288,"body":"quads are under recovered when really they're"},{"speaker":"[bryan_boorstein]","startTime":1807.681,"endTime":1812.288,"body":"just systemically recovered and so their quads can't"},{"speaker":"[bryan_boorstein]","startTime":1812.469,"endTime":1818.659,"body":"cover because systemically they just don't have"},{"speaker":"[bryan_boorstein]","startTime":1812.469,"endTime":1818.659,"body":"enough recovery resources available whether you're not sleeping"},{"speaker":"[bryan_boorstein]","startTime":1818.719,"endTime":1825.01,"body":"enough getting enough food stresses too high"},{"speaker":"[bryan_boorstein]","startTime":1818.719,"endTime":1825.01,"body":"things like that i very highly doubt cases"},{"speaker":"[bryan_boorstein]","startTime":1825.971,"endTime":1830.218,"body":"that you're going to be like man"},{"speaker":"[bryan_boorstein]","startTime":1825.971,"endTime":1830.218,"body":"my arms like my biceps they're just under"},{"speaker":"[bryan_boorstein]","startTime":1830.258,"endTime":1833.584,"body":"recovered they just can't keep up or"},{"speaker":"[bryan_boorstein]","startTime":1830.258,"endTime":1833.584,"body":"like my side delt like you know what"},{"speaker":"[bryan_boorstein]","startTime":1833.604,"endTime":1839.253,"body":"i mean so it's always these big"},{"speaker":"[bryan_boorstein]","startTime":1833.604,"endTime":1839.253,"body":"muscle group that require a lot of systemic"},{"speaker":"[bryan_boorstein]","startTime":1839.334,"endTime":1843.861,"body":"currency to be able to recover so"},{"speaker":"[bryan_boorstein]","startTime":1839.334,"endTime":1843.861,"body":"i think the question is a little ambiguous"},{"speaker":"[bryan_boorstein]","startTime":1843.961,"endTime":1849.611,"body":"in that sense but i think the"},{"speaker":"[bryan_boorstein]","startTime":1843.961,"endTime":1849.611,"body":"answer regardless is that you have to just"},{"speaker":"[bryan_boorstein]","startTime":1849.671,"endTime":1854.619,"body":"look at whether you're progressing and like"},{"speaker":"[bryan_boorstein]","startTime":1849.671,"endTime":1854.619,"body":"that has to be the number one tool"},{"speaker":"[bryan_boorstein]","startTime":1854.679,"endTime":1861.21,"body":"that you're using to assess if you're"},{"speaker":"[bryan_boorstein]","startTime":1854.679,"endTime":1861.21,"body":"training is working for you so so yeah"},{"speaker":"[bryan_boorstein]","startTime":1861.41,"endTime":1864.054,"body":"those are my first initial thoughts on"},{"speaker":"[bryan_boorstein]","startTime":1861.41,"endTime":1864.054,"body":"it and i can come back to what"},{"speaker":"[bryan_boorstein]","startTime":1864.095,"endTime":1865.938,"body":"do i do about it but what"},{"speaker":"[bryan_boorstein]","startTime":1864.095,"endTime":1865.938,"body":"do you what do you think"},{"speaker":"[aaron_straker]","startTime":1867.73,"endTime":1872.261,"body":"so for me i was going to"},{"speaker":"[aaron_straker]","startTime":1867.73,"endTime":1872.261,"body":"say like how do i know that i'm"},{"speaker":"[aaron_straker]","startTime":1872.361,"endTime":1875.448,"body":"under a cover the initial thought to"},{"speaker":"[aaron_straker]","startTime":1872.361,"endTime":1875.448,"body":"me was like performance degradation"},{"speaker":"[bryan_boorstein]","startTime":1876.419,"endTime":1877.679,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1876.811,"endTime":1878.617,"body":"um that's that's probably one of the"},{"speaker":"[bryan_boorstein]","startTime":1878.948,"endTime":1878.969,"body":"m"},{"speaker":"[aaron_straker]","startTime":1879.48,"endTime":1883.141,"body":"that's probably one of the most objective"},{"speaker":"[aaron_straker]","startTime":1879.48,"endTime":1883.141,"body":"because you can perceptibly"},{"speaker":"[bryan_boorstein]","startTime":1882.659,"endTime":1883.044,"body":"oh"},{"speaker":"[aaron_straker]","startTime":1883.341,"endTime":1884.543,"body":"feel decently"},{"speaker":"[bryan_boorstein]","startTime":1884.419,"endTime":1884.601,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1884.623,"endTime":1886.587,"body":"recovered but if you come"},{"speaker":"[bryan_boorstein]","startTime":1886.657,"endTime":1886.778,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1886.667,"endTime":1890.533,"body":"in and like okay you know last"},{"speaker":"[aaron_straker]","startTime":1886.667,"endTime":1890.533,"body":"week i did eighty pounds for seven and"},{"speaker":"[aaron_straker]","startTime":1890.593,"endTime":1895.081,"body":"now this week i'm doing eighty pounds"},{"speaker":"[aaron_straker]","startTime":1890.593,"endTime":1895.081,"body":"for like four within a rapper so especially"},{"speaker":"[aaron_straker]","startTime":1895.101,"endTime":1899.388,"body":"maybe like a lengthened you overload that"},{"speaker":"[aaron_straker]","startTime":1895.101,"endTime":1899.388,"body":"can that can be kind of ambiguous but"},{"speaker":"[aaron_straker]","startTime":1899.428,"endTime":1904.236,"body":"if you have a clear performance degradation"},{"speaker":"[aaron_straker]","startTime":1899.428,"endTime":1904.236,"body":"give it an extra like three days and"},{"speaker":"[aaron_straker]","startTime":1904.296,"endTime":1910.64,"body":"then see how how that would go"},{"speaker":"[aaron_straker]","startTime":1904.296,"endTime":1910.64,"body":"there that's one i would recommend i guess"},{"speaker":"[aaron_straker]","startTime":1910.68,"endTime":1913.625,"body":"i will jump into like what can"},{"speaker":"[aaron_straker]","startTime":1910.68,"endTime":1913.625,"body":"i do about it one thing that"},{"speaker":"[bryan_boorstein]","startTime":1913.761,"endTime":1914.309,"body":"hm"},{"speaker":"[aaron_straker]","startTime":1914.026,"endTime":1918.914,"body":"you did in touch on brian that"},{"speaker":"[aaron_straker]","startTime":1914.026,"endTime":1918.914,"body":"i thought of what does your exercise selection"},{"speaker":"[aaron_straker]","startTime":1918.974,"endTime":1925.183,"body":"look like i was literally yesterday reviewing"},{"speaker":"[aaron_straker]","startTime":1918.974,"endTime":1925.183,"body":"program for a client and it had like"},{"speaker":"[aaron_straker]","startTime":1925.223,"endTime":1930.671,"body":"a whole bunch of super sets and"},{"speaker":"[aaron_straker]","startTime":1925.223,"endTime":1930.671,"body":"drop sets of lengthened overload"},{"speaker":"[bryan_boorstein]","startTime":1930.839,"endTime":1931.181,"body":"oh"},{"speaker":"[aaron_straker]","startTime":1930.971,"endTime":1933.778,"body":"movements and like let's say for chest"},{"speaker":"[aaron_straker]","startTime":1930.971,"endTime":1933.778,"body":"you your your"},{"speaker":"[bryan_boorstein]","startTime":1933.638,"endTime":1933.659,"body":"h"},{"speaker":"[aaron_straker]","startTime":1933.998,"endTime":1940.881,"body":"your chest exercises like okay you know"},{"speaker":"[aaron_straker]","startTime":1933.998,"endTime":1940.881,"body":"flat dumbbell bench press and then i'm drop"},{"speaker":"[aaron_straker]","startTime":1941.062,"endTime":1946.411,"body":"setting it and super setting it with"},{"speaker":"[aaron_straker]","startTime":1941.062,"endTime":1946.411,"body":"like incline barbell bench press with drop sets"},{"speaker":"[aaron_straker]","startTime":1946.491,"endTime":1950.317,"body":"like you're going to get source fuck"},{"speaker":"[aaron_straker]","startTime":1946.491,"endTime":1950.317,"body":"from that because you're doing drop sets and"},{"speaker":"[aaron_straker]","startTime":1950.417,"endTime":1952.781,"body":"super sets of a lengthened over load"},{"speaker":"[aaron_straker]","startTime":1950.417,"endTime":1952.781,"body":"you know movement"},{"speaker":"[bryan_boorstein]","startTime":1953.125,"endTime":1953.699,"body":"hm"},{"speaker":"[aaron_straker]","startTime":1953.382,"endTime":1957.369,"body":"um if you just buy how maybe"},{"speaker":"[aaron_straker]","startTime":1953.382,"endTime":1957.369,"body":"whoever wrote your program or you wrote your"},{"speaker":"[aaron_straker]","startTime":1957.409,"endTime":1962.177,"body":"program let's say for like you have"},{"speaker":"[aaron_straker]","startTime":1957.409,"endTime":1962.177,"body":"a lot of rose and pulling stuff you"},{"speaker":"[aaron_straker]","startTime":1962.217,"endTime":1965.345,"body":"know back which is going to be"},{"speaker":"[aaron_straker]","startTime":1962.217,"endTime":1965.345,"body":"or i should say it's going to be"},{"speaker":"[aaron_straker]","startTime":1965.365,"endTime":1969.564,"body":"a lot of shortened overload you're probably"},{"speaker":"[aaron_straker]","startTime":1965.365,"endTime":1969.564,"body":"not going to get too sore but if"},{"speaker":"[aaron_straker]","startTime":1969.604,"endTime":1973.511,"body":"your chest is all lengthened you overload"},{"speaker":"[aaron_straker]","startTime":1969.604,"endTime":1973.511,"body":"stuff with drop sets and ship like you're"},{"speaker":"[aaron_straker]","startTime":1973.531,"endTime":1977.918,"body":"going to your back is going to"},{"speaker":"[aaron_straker]","startTime":1973.531,"endTime":1977.918,"body":"recover faster than your chest because you are"},{"speaker":"[aaron_straker]","startTime":1978.018,"endTime":1984.265,"body":"training your chest much more you know"},{"speaker":"[aaron_straker]","startTime":1978.018,"endTime":1984.265,"body":"longer links and for higher intensity so that's"},{"speaker":"[aaron_straker]","startTime":1984.485,"endTime":1987.427,"body":"the part that i thought of there"},{"speaker":"[aaron_straker]","startTime":1984.485,"endTime":1987.427,"body":"is like what does your exercise"},{"speaker":"[bryan_boorstein]","startTime":1987.069,"endTime":1987.211,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1987.487,"endTime":1989.269,"body":"selection for that body part look like"},{"speaker":"[bryan_boorstein]","startTime":1990.97,"endTime":1993.554,"body":"no i agree completely with the excess"},{"speaker":"[bryan_boorstein]","startTime":1990.97,"endTime":1993.554,"body":"selection that was going to be one of"},{"speaker":"[bryan_boorstein]","startTime":1993.915,"endTime":1998.262,"body":"my things to do about it too"},{"speaker":"[bryan_boorstein]","startTime":1993.915,"endTime":1998.262,"body":"because if you're not recovering for a body"},{"speaker":"[bryan_boorstein]","startTime":1998.362,"endTime":2003.831,"body":"part yeah i would look at like"},{"speaker":"[bryan_boorstein]","startTime":1998.362,"endTime":2003.831,"body":"the movements you're choosing right like leg extension"},{"speaker":"[bryan_boorstein]","startTime":2003.891,"endTime":2007.037,"body":"if you're trying to train your quads"},{"speaker":"[bryan_boorstein]","startTime":2003.891,"endTime":2007.037,"body":"and your your sheer training is all made"},{"speaker":"[bryan_boorstein]","startTime":2007.097,"endTime":2013.547,"body":"up of hack squats and pendulum squats"},{"speaker":"[bryan_boorstein]","startTime":2007.097,"endTime":2013.547,"body":"and leg presses stuff like that then yeah"},{"speaker":"[bryan_boorstein]","startTime":2013.688,"endTime":2015.392,"body":"you should probably exchange some of that"},{"speaker":"[bryan_boorstein]","startTime":2013.688,"endTime":2015.392,"body":"volume"},{"speaker":"[aaron_straker]","startTime":2015.08,"endTime":2015.605,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2015.432,"endTime":2018.922,"body":"for some leg extensions and maybe you"},{"speaker":"[bryan_boorstein]","startTime":2015.432,"endTime":2018.922,"body":"can can get a little bit more out"},{"speaker":"[bryan_boorstein]","startTime":2018.962,"endTime":2026.457,"body":"of your quads there yeah so i"},{"speaker":"[bryan_boorstein]","startTime":2018.962,"endTime":2026.457,"body":"think to your point about progression that is"},{"speaker":"[bryan_boorstein]","startTime":2026.737,"endTime":2032.867,"body":"exactly what i was getting at as"},{"speaker":"[bryan_boorstein]","startTime":2026.737,"endTime":2032.867,"body":"well in that if you're improving then your"},{"speaker":"[bryan_boorstein]","startTime":2032.928,"endTime":2038.677,"body":"body part is under recovered and if"},{"speaker":"[bryan_boorstein]","startTime":2032.928,"endTime":2038.677,"body":"you're not then it is potentially and it"},{"speaker":"[bryan_boorstein]","startTime":2038.737,"endTime":2041.923,"body":"could just be that you need a"},{"speaker":"[bryan_boorstein]","startTime":2038.737,"endTime":2041.923,"body":"de load or a few days off to"},{"speaker":"[bryan_boorstein]","startTime":2042.243,"endTime":2045.448,"body":"kind of reset and recover it could"},{"speaker":"[bryan_boorstein]","startTime":2042.243,"endTime":2045.448,"body":"be that you need to dial back in"},{"speaker":"[bryan_boorstein]","startTime":2045.509,"endTime":2049.976,"body":"tensity it could be that you need"},{"speaker":"[bryan_boorstein]","startTime":2045.509,"endTime":2049.976,"body":"to change exercises a number of different things"},{"speaker":"[bryan_boorstein]","startTime":2049.996,"endTime":2050.618,"body":"you can look at there"},{"speaker":"[aaron_straker]","startTime":2052.795,"endTime":2052.9359999999997,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2052.801,"endTime":2055.349,"body":"okay next one i'll kick over to"},{"speaker":"[bryan_boorstein]","startTime":2052.801,"endTime":2055.349,"body":"you where do you"},{"speaker":"[aaron_straker]","startTime":2055.4,"endTime":2056.51,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2055.429,"endTime":2057.175,"body":"look for meal and recipe ideas"},{"speaker":"[aaron_straker]","startTime":2058.87,"endTime":2063.998,"body":"this one this one is interesting because"},{"speaker":"[aaron_straker]","startTime":2058.87,"endTime":2063.998,"body":"i really don't i will say the way"},{"speaker":"[aaron_straker]","startTime":2064.078,"endTime":2068.005,"body":"that i structure my eating the way"},{"speaker":"[aaron_straker]","startTime":2064.078,"endTime":2068.005,"body":"that i structure eating for clients"},{"speaker":"[bryan_boorstein]","startTime":2068.1189999999997,"endTime":2068.279,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2068.365,"endTime":2075.538,"body":"is a primary protein source starch carbohydrate"},{"speaker":"[aaron_straker]","startTime":2068.365,"endTime":2075.538,"body":"and vegetables right simple scales whenever i am"},{"speaker":"[aaron_straker]","startTime":2075.598,"endTime":2077.782,"body":"trying something new like for instance"},{"speaker":"[bryan_boorstein]","startTime":2078.109,"endTime":2078.41,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2079.224,"endTime":2087.043,"body":"this weekend i made some um out"},{"speaker":"[aaron_straker]","startTime":2079.224,"endTime":2087.043,"body":"past store pork tenderloin in the in the"},{"speaker":"[aaron_straker]","startTime":2087.123,"endTime":2090.949,"body":"instant pot i look up for like"},{"speaker":"[aaron_straker]","startTime":2087.123,"endTime":2090.949,"body":"a basic recipe to give me my structure"},{"speaker":"[aaron_straker]","startTime":2090.989,"endTime":2094.375,"body":"and then i modify it for like"},{"speaker":"[aaron_straker]","startTime":2090.989,"endTime":2094.375,"body":"fat contents things i'm not going to put"},{"speaker":"[aaron_straker]","startTime":2094.435,"endTime":2099.541,"body":"in there and i'll just hit google"},{"speaker":"[aaron_straker]","startTime":2094.435,"endTime":2099.541,"body":"for that and see um i'm just not"},{"speaker":"[aaron_straker]","startTime":2099.601,"endTime":2106.073,"body":"a big recipe in meal person in"},{"speaker":"[aaron_straker]","startTime":2099.601,"endTime":2106.073,"body":"the real reason there is nine times out"},{"speaker":"[aaron_straker]","startTime":2106.093,"endTime":2111.49,"body":"of ten when i'm looking at recipes"},{"speaker":"[aaron_straker]","startTime":2106.093,"endTime":2111.49,"body":"and stuff for clients it's all four pretty"},{"speaker":"[aaron_straker]","startTime":2111.55,"endTime":2116.518,"body":"much fat loss or maintaining you know"},{"speaker":"[aaron_straker]","startTime":2111.55,"endTime":2116.518,"body":"caloric adherence and"},{"speaker":"[bryan_boorstein]","startTime":2116.839,"endTime":2117.829,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2116.999,"endTime":2121.006,"body":"nine ninety nine percent of recipes out"},{"speaker":"[aaron_straker]","startTime":2116.999,"endTime":2121.006,"body":"there are going to be for like flavor"},{"speaker":"[aaron_straker]","startTime":2121.386,"endTime":2125.543,"body":"and have a bunch of bullshit them"},{"speaker":"[aaron_straker]","startTime":2121.386,"endTime":2125.543,"body":"i shouldn't say bullshit have a bunch of"},{"speaker":"[aaron_straker]","startTime":2125.944,"endTime":2132.744,"body":"calory containing ingredients that don't add to"},{"speaker":"[aaron_straker]","startTime":2125.944,"endTime":2132.744,"body":"satiety or nutrient content of a meal so"},{"speaker":"[bryan_boorstein]","startTime":2134.369,"endTime":2141.1,"body":"yeah i never look for meal or"},{"speaker":"[bryan_boorstein]","startTime":2134.369,"endTime":2141.1,"body":"recipe ideas i can't even imagine like thinking"},{"speaker":"[bryan_boorstein]","startTime":2141.22,"endTime":2141.621,"body":"of the last"},{"speaker":"[aaron_straker]","startTime":2141.59,"endTime":2142.629,"body":"yea"},{"speaker":"[bryan_boorstein]","startTime":2141.661,"endTime":2143.564,"body":"time i did it it might have"},{"speaker":"[bryan_boorstein]","startTime":2141.661,"endTime":2143.564,"body":"been in high school when my mom was"},{"speaker":"[bryan_boorstein]","startTime":2143.604,"endTime":2145.467,"body":"like here look at this recipe book"},{"speaker":"[bryan_boorstein]","startTime":2143.604,"endTime":2145.467,"body":"and like"},{"speaker":"[aaron_straker]","startTime":2145.499,"endTime":2145.52,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":2145.607,"endTime":2151.377,"body":"cook no um like literally every meal"},{"speaker":"[bryan_boorstein]","startTime":2145.607,"endTime":2151.377,"body":"i create is a protein source a starch"},{"speaker":"[bryan_boorstein]","startTime":2151.477,"endTime":2156.505,"body":"source and either a fruit or vegetable"},{"speaker":"[bryan_boorstein]","startTime":2151.477,"endTime":2156.505,"body":"most of the time free sometimes vegetables um"},{"speaker":"[bryan_boorstein]","startTime":2156.806,"endTime":2160.298,"body":"but that is literally like the construction"},{"speaker":"[bryan_boorstein]","startTime":2156.806,"endTime":2160.298,"body":"you and then you throw some garlic salt"},{"speaker":"[bryan_boorstein]","startTime":2160.458,"endTime":2165.825,"body":"on and some pepper good to go"},{"speaker":"[bryan_boorstein]","startTime":2160.458,"endTime":2165.825,"body":"so that is how i prepare meals"},{"speaker":"[aaron_straker]","startTime":2166.36,"endTime":2167.39,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2166.969,"endTime":2174.187,"body":"yeah okay when should someone begin including"},{"speaker":"[bryan_boorstein]","startTime":2166.969,"endTime":2174.187,"body":"a doctor training aaron do you train your"},{"speaker":"[bryan_boorstein]","startTime":2174.207,"endTime":2174.628,"body":"adductors"},{"speaker":"[aaron_straker]","startTime":2175.443,"endTime":2181.452,"body":"i will at times the thing is"},{"speaker":"[aaron_straker]","startTime":2175.443,"endTime":2181.452,"body":"i have if you were to look at"},{"speaker":"[aaron_straker]","startTime":2181.492,"endTime":2187.491,"body":"my leg development and this just came"},{"speaker":"[aaron_straker]","startTime":2181.492,"endTime":2187.491,"body":"from like years of how my squat pattern"},{"speaker":"[aaron_straker]","startTime":2187.793,"endTime":2189.762,"body":"you squat what's the word i'm looking"},{"speaker":"[aaron_straker]","startTime":2187.793,"endTime":2189.762,"body":"for"},{"speaker":"[bryan_boorstein]","startTime":2191.639,"endTime":2192.224,"body":"how you squat"},{"speaker":"[aaron_straker]","startTime":2192.3,"endTime":2194.884,"body":"yeah how i squat like my foot"},{"speaker":"[aaron_straker]","startTime":2192.3,"endTime":2194.884,"body":"positioning like my adductors"},{"speaker":"[bryan_boorstein]","startTime":2194.619,"endTime":2194.74,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2195.325,"endTime":2200.754,"body":"would grow way better than my quads"},{"speaker":"[aaron_straker]","startTime":2195.325,"endTime":2200.754,"body":"did from squatting so inherently i got kind"},{"speaker":"[aaron_straker]","startTime":2200.794,"endTime":2206.98,"body":"of got lucky there i guess sometimes"},{"speaker":"[aaron_straker]","startTime":2200.794,"endTime":2206.98,"body":"i will use the light all the doctor"},{"speaker":"[aaron_straker]","startTime":2207.261,"endTime":2208.142,"body":"machine on"},{"speaker":"[bryan_boorstein]","startTime":2208.23,"endTime":2208.415,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2208.303,"endTime":2212.83,"body":"on a leg day it is a"},{"speaker":"[aaron_straker]","startTime":2208.303,"endTime":2212.83,"body":"very strange pump sensation when you have an"},{"speaker":"[aaron_straker]","startTime":2212.93,"endTime":2217.418,"body":"actor ump but it's a really really"},{"speaker":"[aaron_straker]","startTime":2212.93,"endTime":2217.418,"body":"easy low hanging fruit that you can just"},{"speaker":"[aaron_straker]","startTime":2217.698,"endTime":2221.945,"body":"wrap out and like fifteen to twenty"},{"speaker":"[aaron_straker]","startTime":2217.698,"endTime":2221.945,"body":"five rep range there are times where i"},{"speaker":"[aaron_straker]","startTime":2222.025,"endTime":2226.533,"body":"might get like a little bit of"},{"speaker":"[aaron_straker]","startTime":2222.025,"endTime":2226.533,"body":"like an aggravated auctor and because that adductor"},{"speaker":"[aaron_straker]","startTime":2226.573,"endTime":2231.762,"body":"machine is a shortened overload i will"},{"speaker":"[aaron_straker]","startTime":2226.573,"endTime":2231.762,"body":"do it to get some extra blood flow"},{"speaker":"[aaron_straker]","startTime":2231.802,"endTime":2235.969,"body":"and bring nutrients in there as a"},{"speaker":"[aaron_straker]","startTime":2231.802,"endTime":2235.969,"body":"recovery tool but maybe if you are doing"},{"speaker":"[aaron_straker]","startTime":2236.009,"endTime":2241.458,"body":"like a very big leg specialization or"},{"speaker":"[aaron_straker]","startTime":2236.009,"endTime":2241.458,"body":"maybe you squat with a very narrow stance"},{"speaker":"[aaron_straker]","startTime":2241.558,"endTime":2246.552,"body":"that's how your hips um feel most"},{"speaker":"[aaron_straker]","startTime":2241.558,"endTime":2246.552,"body":"comfortable than it could be in appropriate time"},{"speaker":"[aaron_straker]","startTime":2246.652,"endTime":2249.429,"body":"to directly bring in some auctor work"},{"speaker":"[bryan_boorstein]","startTime":2250.949,"endTime":2256.638,"body":"yeah i was going to answer it"},{"speaker":"[bryan_boorstein]","startTime":2250.949,"endTime":2256.638,"body":"very similarly and maybe the answer is never"},{"speaker":"[bryan_boorstein]","startTime":2256.858,"endTime":2260.444,"body":"like it could be that you train"},{"speaker":"[bryan_boorstein]","startTime":2256.858,"endTime":2260.444,"body":"for your entire life and never train"},{"speaker":"[aaron_straker]","startTime":2260.402,"endTime":2260.442,"body":"a"},{"speaker":"[bryan_boorstein]","startTime":2260.525,"endTime":2265.373,"body":"your adductors directly and most of that"},{"speaker":"[bryan_boorstein]","startTime":2260.525,"endTime":2265.373,"body":"is because when you squat you get a"},{"speaker":"[bryan_boorstein]","startTime":2265.433,"endTime":2270.822,"body":"ton of it split squats annihilate my"},{"speaker":"[bryan_boorstein]","startTime":2265.433,"endTime":2270.822,"body":"adductors i mean split squats and lunges when"},{"speaker":"[bryan_boorstein]","startTime":2270.862,"endTime":2271.483,"body":"you get that kind"},{"speaker":"[aaron_straker]","startTime":2271.49,"endTime":2271.758,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2271.523,"endTime":2276.271,"body":"of longer step not the short like"},{"speaker":"[bryan_boorstein]","startTime":2271.523,"endTime":2276.271,"body":"quad its step as much but the kind"},{"speaker":"[bryan_boorstein]","startTime":2276.331,"endTime":2280.257,"body":"of longer step where it really stretches"},{"speaker":"[bryan_boorstein]","startTime":2276.331,"endTime":2280.257,"body":"almost like up to the growing kind of"},{"speaker":"[bryan_boorstein]","startTime":2281.58,"endTime":2283.142,"body":"those just mash"},{"speaker":"[aaron_straker]","startTime":2282.83,"endTime":2283.46,"body":"my"},{"speaker":"[bryan_boorstein]","startTime":2283.242,"endTime":2288.39,"body":"my adductors and they also get your"},{"speaker":"[bryan_boorstein]","startTime":2283.242,"endTime":2288.39,"body":"gluts your quads and all the other good"},{"speaker":"[bryan_boorstein]","startTime":2288.43,"endTime":2294.976,"body":"things too but i pretty much agree"},{"speaker":"[bryan_boorstein]","startTime":2288.43,"endTime":2294.976,"body":"like unless you're a professional a body builder"},{"speaker":"[bryan_boorstein]","startTime":2295.096,"endTime":2299.229,"body":"not a professional body builder if you're"},{"speaker":"[bryan_boorstein]","startTime":2295.096,"endTime":2299.229,"body":"a body builder and that is a weak"},{"speaker":"[bryan_boorstein]","startTime":2299.329,"endTime":2304.094,"body":"body part for you then you probably"},{"speaker":"[bryan_boorstein]","startTime":2299.329,"endTime":2304.094,"body":"should train it um and if you're just"},{"speaker":"[bryan_boorstein]","startTime":2304.214,"endTime":2311.112,"body":"a general fitness enthusiast looking to gain"},{"speaker":"[bryan_boorstein]","startTime":2304.214,"endTime":2311.112,"body":"muscle and you're many many years in and"},{"speaker":"[bryan_boorstein]","startTime":2311.793,"endTime":2316.521,"body":"you think maybe you could gain another"},{"speaker":"[bryan_boorstein]","startTime":2311.793,"endTime":2316.521,"body":"pound or half a pound if you include"},{"speaker":"[bryan_boorstein]","startTime":2316.641,"endTime":2318.043,"body":"something like a doctor training it's like"},{"speaker":"[aaron_straker]","startTime":2318.35,"endTime":2319.64,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2318.404,"endTime":2322.19,"body":"training your hip flexors and stuff like"},{"speaker":"[bryan_boorstein]","startTime":2318.404,"endTime":2322.19,"body":"that like maybe it's low hanging fruit that"},{"speaker":"[bryan_boorstein]","startTime":2322.29,"endTime":2326.878,"body":"just has never been trained directly so"},{"speaker":"[bryan_boorstein]","startTime":2322.29,"endTime":2326.878,"body":"you could gain a couple ounces of muscle"},{"speaker":"[bryan_boorstein]","startTime":2326.998,"endTime":2332.728,"body":"if you begin training your hipflexors or"},{"speaker":"[bryan_boorstein]","startTime":2326.998,"endTime":2332.728,"body":"your hiprotators or like some of these weird"},{"speaker":"[bryan_boorstein]","startTime":2332.808,"endTime":2337.393,"body":"little souls that we learned about it"},{"speaker":"[bryan_boorstein]","startTime":2332.808,"endTime":2337.393,"body":"and one that no one actually trains but"},{"speaker":"[bryan_boorstein]","startTime":2337.433,"endTime":2340.956,"body":"yeah i think for most people that"},{"speaker":"[bryan_boorstein]","startTime":2337.433,"endTime":2340.956,"body":"are just looking for an aesthetic physique the"},{"speaker":"[bryan_boorstein]","startTime":2340.996,"endTime":2346.051,"body":"adductors are going to get trained just"},{"speaker":"[bryan_boorstein]","startTime":2340.996,"endTime":2346.051,"body":"fine through general squat and split squat pattern"},{"speaker":"[bryan_boorstein]","startTime":2346.112,"endTime":2346.474,"body":"movements"},{"speaker":"[aaron_straker]","startTime":2347.77,"endTime":2347.894,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2348.311,"endTime":2349.796,"body":"uh and already else for that matter"},{"speaker":"[aaron_straker]","startTime":2350.063,"endTime":2350.369,"body":"oh yeah"},{"speaker":"[bryan_boorstein]","startTime":2352.279,"endTime":2354.783,"body":"um yeah so the next question"},{"speaker":"[aaron_straker]","startTime":2354.68,"endTime":2354.903,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2355.003,"endTime":2359.05,"body":"is the one that i alluded to"},{"speaker":"[bryan_boorstein]","startTime":2355.003,"endTime":2359.05,"body":"earlier about what muscles tend to grow better"},{"speaker":"[bryan_boorstein]","startTime":2359.13,"endTime":2360.292,"body":"in the length and position"},{"speaker":"[aaron_straker]","startTime":2360.41,"endTime":2360.732,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2361.474,"endTime":2366.943,"body":"and like to be honest my intuition"},{"speaker":"[bryan_boorstein]","startTime":2361.474,"endTime":2366.943,"body":"tells me that they all do at different"},{"speaker":"[bryan_boorstein]","startTime":2367.003,"endTime":2372.332,"body":"levels that some are going to grow"},{"speaker":"[bryan_boorstein]","startTime":2367.003,"endTime":2372.332,"body":"better than others i know that paul carter"},{"speaker":"[bryan_boorstein]","startTime":2372.472,"endTime":2378.102,"body":"is big on this band wagon of"},{"speaker":"[bryan_boorstein]","startTime":2372.472,"endTime":2378.102,"body":"the biceps and triceps not grow more from"},{"speaker":"[bryan_boorstein]","startTime":2378.202,"endTime":2385.654,"body":"long muscle lengths and he cites the"},{"speaker":"[bryan_boorstein]","startTime":2378.202,"endTime":2385.654,"body":"length tension relationship i guess how how long"},{"speaker":"[bryan_boorstein]","startTime":2385.715,"endTime":2392.221,"body":"the sarcamers get at the stretch posit"},{"speaker":"[bryan_boorstein]","startTime":2385.715,"endTime":2392.221,"body":"and um i don't"},{"speaker":"[aaron_straker]","startTime":2393.74,"endTime":2394.7,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2394.767,"endTime":2395.609,"body":"i think in something"},{"speaker":"[aaron_straker]","startTime":2395.45,"endTime":2396.32,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2395.649,"endTime":2402.001,"body":"like this like you kind of just"},{"speaker":"[bryan_boorstein]","startTime":2395.649,"endTime":2402.001,"body":"have to to to think critically that that"},{"speaker":"[bryan_boorstein]","startTime":2402.582,"endTime":2406.87,"body":"within the way that these pullies work"},{"speaker":"[bryan_boorstein]","startTime":2402.582,"endTime":2406.87,"body":"in our body i think it's very obvious"},{"speaker":"[bryan_boorstein]","startTime":2407.01,"endTime":2414.902,"body":"that things like quads and hams do"},{"speaker":"[bryan_boorstein]","startTime":2407.01,"endTime":2414.902,"body":"tend to respond better even to it but"},{"speaker":"[bryan_boorstein]","startTime":2415.864,"endTime":2417.987,"body":"i would also look at it practically"},{"speaker":"[bryan_boorstein]","startTime":2415.864,"endTime":2417.987,"body":"and"},{"speaker":"[aaron_straker]","startTime":2417.92,"endTime":2418.94,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2418.147,"endTime":2418.367,"body":"say"},{"speaker":"[aaron_straker]","startTime":2419.33,"endTime":2419.671,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2419.949,"endTime":2425.936,"body":"there's probably something about muscles that don't"},{"speaker":"[bryan_boorstein]","startTime":2419.949,"endTime":2425.936,"body":"often get trained at long muscle lengths that"},{"speaker":"[bryan_boorstein]","startTime":2426.016,"endTime":2427.558,"body":"may benefit more from them"},{"speaker":"[aaron_straker]","startTime":2427.651,"endTime":2427.672,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":2427.678,"endTime":2432.166,"body":"as well and so it's interesting like"},{"speaker":"[bryan_boorstein]","startTime":2427.678,"endTime":2432.166,"body":"like we know quads and hams do because"},{"speaker":"[aaron_straker]","startTime":2432.23,"endTime":2433.4,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2432.707,"endTime":2436.235,"body":"things like squats and are s that"},{"speaker":"[bryan_boorstein]","startTime":2432.707,"endTime":2436.235,"body":"are lengthened overload movements at long muscle lengths"},{"speaker":"[bryan_boorstein]","startTime":2436.456,"endTime":2442.791,"body":"are good hypertrophy movements for those muscle"},{"speaker":"[bryan_boorstein]","startTime":2436.456,"endTime":2442.791,"body":"groups but then you look at something like"},{"speaker":"[bryan_boorstein]","startTime":2442.831,"endTime":2448.159,"body":"the side dealt in the back that"},{"speaker":"[bryan_boorstein]","startTime":2442.831,"endTime":2448.159,"body":"are ubiquitously trained mostly in the short position"},{"speaker":"[aaron_straker]","startTime":2448.52,"endTime":2449.18,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2449.041,"endTime":2453.548,"body":"and so i think even regardless of"},{"speaker":"[bryan_boorstein]","startTime":2449.041,"endTime":2453.548,"body":"whether the length detention relationship or the sarcamerli"},{"speaker":"[bryan_boorstein]","startTime":2453.769,"endTime":2457.518,"body":"then all these big words and stuff"},{"speaker":"[bryan_boorstein]","startTime":2453.769,"endTime":2457.518,"body":"i just think the fact that these movements"},{"speaker":"[bryan_boorstein]","startTime":2457.658,"endTime":2463.851,"body":"don't get trained at long musclings very"},{"speaker":"[bryan_boorstein]","startTime":2457.658,"endTime":2463.851,"body":"often puts them in a better position to"},{"speaker":"[bryan_boorstein]","startTime":2463.891,"endTime":2469.22,"body":"respond to techniques that can help to"},{"speaker":"[bryan_boorstein]","startTime":2463.891,"endTime":2469.22,"body":"train them in a length and position and"},{"speaker":"[bryan_boorstein]","startTime":2469.28,"endTime":2472.305,"body":"i think that my back is a"},{"speaker":"[bryan_boorstein]","startTime":2469.28,"endTime":2472.305,"body":"great example of that i mean looking at"},{"speaker":"[bryan_boorstein]","startTime":2472.345,"endTime":2476.311,"body":"the pictures and the development over the"},{"speaker":"[bryan_boorstein]","startTime":2472.345,"endTime":2476.311,"body":"last two years it's like since i began"},{"speaker":"[bryan_boorstein]","startTime":2476.392,"endTime":2481.44,"body":"incorporating these things in there has been"},{"speaker":"[bryan_boorstein]","startTime":2476.392,"endTime":2481.44,"body":"significant improvement in that muscle"},{"speaker":"[aaron_straker]","startTime":2481.25,"endTime":2481.452,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2481.48,"endTime":2482.762,"body":"group probably above and"},{"speaker":"[aaron_straker]","startTime":2482.75,"endTime":2482.931,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2482.802,"endTime":2488.552,"body":"beyond any other muscle group and so"},{"speaker":"[bryan_boorstein]","startTime":2482.802,"endTime":2488.552,"body":"even if someone were to come forward like"},{"speaker":"[bryan_boorstein]","startTime":2488.612,"endTime":2491.156,"body":"if paul were to make a post"},{"speaker":"[bryan_boorstein]","startTime":2488.612,"endTime":2491.156,"body":"and be like the lads don't respond to"},{"speaker":"[bryan_boorstein]","startTime":2491.236,"endTime":2494.642,"body":"long muscle lengths i would be like"},{"speaker":"[bryan_boorstein]","startTime":2491.236,"endTime":2494.642,"body":"well my end of one experience is different"},{"speaker":"[bryan_boorstein]","startTime":2494.762,"endTime":2499.19,"body":"so to me they do and i"},{"speaker":"[bryan_boorstein]","startTime":2494.762,"endTime":2499.19,"body":"think that a lot of comes down to"},{"speaker":"[bryan_boorstein]","startTime":2499.23,"endTime":2503.998,"body":"that sort of experimentation with that said"},{"speaker":"[bryan_boorstein]","startTime":2499.23,"endTime":2503.998,"body":"i do think there is a point where"},{"speaker":"[bryan_boorstein]","startTime":2505.019,"endTime":2508.785,"body":"from what i understand there's a point"},{"speaker":"[bryan_boorstein]","startTime":2505.019,"endTime":2508.785,"body":"where some muscles can be stretched so far"},{"speaker":"[aaron_straker]","startTime":2508.64,"endTime":2508.863,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2509.146,"endTime":2513.573,"body":"that they lose tension um and i"},{"speaker":"[bryan_boorstein]","startTime":2509.146,"endTime":2513.573,"body":"think we've all kind of experienced this too"},{"speaker":"[bryan_boorstein]","startTime":2513.674,"endTime":2518.402,"body":"where maybe you take a chest press"},{"speaker":"[bryan_boorstein]","startTime":2513.674,"endTime":2518.402,"body":"so deep that there's actually no leverage to"},{"speaker":"[bryan_boorstein]","startTime":2518.482,"endTime":2521.927,"body":"get back up from there and so"},{"speaker":"[bryan_boorstein]","startTime":2518.482,"endTime":2521.927,"body":"you want to go deep enough to stretch"},{"speaker":"[bryan_boorstein]","startTime":2522.008,"endTime":2526.896,"body":"the muscle not so much that you"},{"speaker":"[bryan_boorstein]","startTime":2522.008,"endTime":2526.896,"body":"actually lose the ability to apply pressure another"},{"speaker":"[bryan_boorstein]","startTime":2526.976,"endTime":2530.882,"body":"example that i would think about would"},{"speaker":"[bryan_boorstein]","startTime":2526.976,"endTime":2530.882,"body":"be in a face to a cable curl"},{"speaker":"[bryan_boorstein]","startTime":2531.223,"endTime":2531.323,"body":"you"},{"speaker":"[aaron_straker]","startTime":2531.35,"endTime":2531.594,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2531.383,"endTime":2532.926,"body":"could have your arm go so far"},{"speaker":"[aaron_straker]","startTime":2532.97,"endTime":2533.216,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2533.046,"endTime":2533.326,"body":"back"},{"speaker":"[aaron_straker]","startTime":2533.75,"endTime":2533.971,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2533.767,"endTime":2540.116,"body":"that you actually can't initiate the forward"},{"speaker":"[bryan_boorstein]","startTime":2533.767,"endTime":2540.116,"body":"without bringing your shoulder into it because your"},{"speaker":"[bryan_boorstein]","startTime":2540.176,"endTime":2545.434,"body":"bicep is in such a poor position"},{"speaker":"[bryan_boorstein]","startTime":2540.176,"endTime":2545.434,"body":"and so i would think about you know"},{"speaker":"[bryan_boorstein]","startTime":2545.574,"endTime":2550.542,"body":"how far do i really need to"},{"speaker":"[bryan_boorstein]","startTime":2545.574,"endTime":2550.542,"body":"take these muscle groups like where is the"},{"speaker":"[bryan_boorstein]","startTime":2550.743,"endTime":2556.973,"body":"fully stretched position for that muscle and"},{"speaker":"[bryan_boorstein]","startTime":2550.743,"endTime":2556.973,"body":"it may not be like as as lengthened"},{"speaker":"[bryan_boorstein]","startTime":2557.114,"endTime":2559.377,"body":"as you might think it is if"},{"speaker":"[bryan_boorstein]","startTime":2557.114,"endTime":2559.377,"body":"that makes sense"},{"speaker":"[aaron_straker]","startTime":2559.902,"endTime":2560.793,"body":"no it does make sense"},{"speaker":"[bryan_boorstein]","startTime":2563.463,"endTime":2564.031,"body":"any thoughts on it"},{"speaker":"[aaron_straker]","startTime":2564.232,"endTime":2566.983,"body":"i mean no i think you covered"},{"speaker":"[aaron_straker]","startTime":2564.232,"endTime":2566.983,"body":"that really"},{"speaker":"[bryan_boorstein]","startTime":2566.989,"endTime":2567.889,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2567.063,"endTime":2573.847,"body":"really well i feel i'm hesitant to"},{"speaker":"[aaron_straker]","startTime":2567.063,"endTime":2573.847,"body":"open my mouth around things that i do"},{"speaker":"[aaron_straker]","startTime":2573.968,"endTime":2579.216,"body":"not really you know understand the science"},{"speaker":"[aaron_straker]","startTime":2573.968,"endTime":2579.216,"body":"as much as someone like paul carter does"},{"speaker":"[aaron_straker]","startTime":2579.316,"endTime":2587.522,"body":"but to me it just seems like"},{"speaker":"[aaron_straker]","startTime":2579.316,"endTime":2587.522,"body":"you said think critically if some muscles respond"},{"speaker":"[aaron_straker]","startTime":2588.063,"endTime":2593.372,"body":"best to lengthened position we understand that"},{"speaker":"[aaron_straker]","startTime":2588.063,"endTime":2593.372,"body":"like i am in the in the camp"},{"speaker":"[aaron_straker]","startTime":2593.452,"endTime":2598.44,"body":"of it seems kind of silly that"},{"speaker":"[aaron_straker]","startTime":2593.452,"endTime":2598.44,"body":"all of them wouldn't assuming that their levers"},{"speaker":"[aaron_straker]","startTime":2598.5,"endTime":2602.466,"body":"and stuff are still in a there"},{"speaker":"[aaron_straker]","startTime":2598.5,"endTime":2602.466,"body":"is tension in that length and position so"},{"speaker":"[bryan_boorstein]","startTime":2602.455,"endTime":2602.989,"body":"hm"},{"speaker":"[aaron_straker]","startTime":2602.546,"endTime":2607.044,"body":"that i mean that's personally what i'm"},{"speaker":"[aaron_straker]","startTime":2602.546,"endTime":2607.044,"body":"doing even with you biceps and triceps like"},{"speaker":"[aaron_straker]","startTime":2607.084,"endTime":2611.415,"body":"i said earlier in the episode i'm"},{"speaker":"[aaron_straker]","startTime":2607.084,"endTime":2611.415,"body":"doing lengthened overload stuff with my"},{"speaker":"[bryan_boorstein]","startTime":2611.381,"endTime":2611.505,"body":"yep"},{"speaker":"[aaron_straker]","startTime":2611.536,"endTime":2612.618,"body":"small amount of arm work"},{"speaker":"[bryan_boorstein]","startTime":2614.089,"endTime":2619.516,"body":"cool no i dig that like that"},{"speaker":"[bryan_boorstein]","startTime":2614.089,"endTime":2619.516,"body":"next question aaron what are your favorite movements"},{"speaker":"[bryan_boorstein]","startTime":2619.616,"endTime":2619.856,"body":"to add"},{"speaker":"[aaron_straker]","startTime":2619.846,"endTime":2620.6,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":2619.956,"endTime":2621.018,"body":"thickness to your back"},{"speaker":"[aaron_straker]","startTime":2622.703,"endTime":2624.386,"body":"this one is always really interesting to"},{"speaker":"[bryan_boorstein]","startTime":2624.423,"endTime":2625.009,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2624.426,"endTime":2625.708,"body":"me i feel like this is a"},{"speaker":"[bryan_boorstein]","startTime":2625.789,"endTime":2625.954,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2625.828,"endTime":2631.418,"body":"very kind of old school bro body"},{"speaker":"[aaron_straker]","startTime":2625.828,"endTime":2631.418,"body":"builder est thing like oh these are movements"},{"speaker":"[aaron_straker]","startTime":2631.478,"endTime":2636.73,"body":"for back thickness the movements for like"},{"speaker":"[aaron_straker]","startTime":2631.478,"endTime":2636.73,"body":"back with with and and it might be"},{"speaker":"[aaron_straker]","startTime":2636.83,"endTime":2644.039,"body":"rooted in just some over simplified descriptions"},{"speaker":"[aaron_straker]","startTime":2636.83,"endTime":2644.039,"body":"of you know obviously lat is going to"},{"speaker":"[aaron_straker]","startTime":2644.099,"endTime":2648.165,"body":"be something that will add some some"},{"speaker":"[aaron_straker]","startTime":2644.099,"endTime":2648.165,"body":"width to you something like you know rear"},{"speaker":"[aaron_straker]","startTime":2648.246,"endTime":2653.253,"body":"delt or i guess lateral delt well"},{"speaker":"[aaron_straker]","startTime":2648.246,"endTime":2653.253,"body":"technically add some with to your back from"},{"speaker":"[aaron_straker]","startTime":2653.293,"endTime":2660.172,"body":"like you know a back photo sort"},{"speaker":"[aaron_straker]","startTime":2653.293,"endTime":2660.172,"body":"of thing but i mean i don't know"},{"speaker":"[aaron_straker]","startTime":2660.252,"endTime":2662.255,"body":"can i kick this one over to"},{"speaker":"[aaron_straker]","startTime":2660.252,"endTime":2662.255,"body":"you first i feel like"},{"speaker":"[bryan_boorstein]","startTime":2662.49,"endTime":2662.691,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2662.675,"endTime":2663.336,"body":"like my initial"},{"speaker":"[bryan_boorstein]","startTime":2663.453,"endTime":2663.533,"body":"no"},{"speaker":"[aaron_straker]","startTime":2663.677,"endTime":2665.199,"body":"my initial go ahead"},{"speaker":"[bryan_boorstein]","startTime":2666.299,"endTime":2670.003,"body":"yeah i agree i mean i think"},{"speaker":"[bryan_boorstein]","startTime":2666.299,"endTime":2670.003,"body":"that it is completely rooted in like a"},{"speaker":"[bryan_boorstein]","startTime":2670.103,"endTime":2675.85,"body":"simplified way of thinking and it isn't"},{"speaker":"[bryan_boorstein]","startTime":2670.103,"endTime":2675.85,"body":"actually accurate because like if you even the"},{"speaker":"[bryan_boorstein]","startTime":2675.91,"endTime":2680.557,"body":"lads they do both like your your"},{"speaker":"[bryan_boorstein]","startTime":2675.91,"endTime":2680.557,"body":"iliac lads are mostly going to make you"},{"speaker":"[bryan_boorstein]","startTime":2680.597,"endTime":2684.985,"body":"look wider your lumbar lads wrap all"},{"speaker":"[bryan_boorstein]","startTime":2680.597,"endTime":2684.985,"body":"the way around and so building up your"},{"speaker":"[bryan_boorstein]","startTime":2685.045,"endTime":2689.138,"body":"lumbar lads are going to facilitate much"},{"speaker":"[bryan_boorstein]","startTime":2685.045,"endTime":2689.138,"body":"thicker back as well"},{"speaker":"[bryan_boorstein]","startTime":2692.399,"endTime":2697.127,"body":"the only one that maybe isn't going"},{"speaker":"[bryan_boorstein]","startTime":2692.399,"endTime":2697.127,"body":"to contribute to both thickness and with might"},{"speaker":"[bryan_boorstein]","startTime":2697.167,"endTime":2698.309,"body":"be like the erectors"},{"speaker":"[aaron_straker]","startTime":2698.891,"endTime":2699.296,"body":"exactly"},{"speaker":"[bryan_boorstein]","startTime":2699.01,"endTime":2699.29,"body":"and like"},{"speaker":"[aaron_straker]","startTime":2699.356,"endTime":2699.822,"body":"my thoughts"},{"speaker":"[bryan_boorstein]","startTime":2699.631,"endTime":2705.32,"body":"the mid traps so like mid traps"},{"speaker":"[bryan_boorstein]","startTime":2699.631,"endTime":2705.32,"body":"low traps mid traps low trap the rhomboid"},{"speaker":"[bryan_boorstein]","startTime":2705.38,"endTime":2709.147,"body":"structure that sits underneath all that and"},{"speaker":"[bryan_boorstein]","startTime":2705.38,"endTime":2709.147,"body":"rectors those things that kind of run up"},{"speaker":"[bryan_boorstein]","startTime":2709.227,"endTime":2713.274,"body":"the middle like those are going to"},{"speaker":"[bryan_boorstein]","startTime":2709.227,"endTime":2713.274,"body":"be the ones maybe so so then if"},{"speaker":"[bryan_boorstein]","startTime":2713.314,"endTime":2715.978,"body":"we're looking at a movement that's going"},{"speaker":"[bryan_boorstein]","startTime":2713.314,"endTime":2715.978,"body":"to provide thickness"},{"speaker":"[aaron_straker]","startTime":2715.61,"endTime":2715.935,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2716.078,"endTime":2721.307,"body":"for the i would think about things"},{"speaker":"[bryan_boorstein]","startTime":2716.078,"endTime":2721.307,"body":"that involve the mid and low traps so"},{"speaker":"[bryan_boorstein]","startTime":2721.407,"endTime":2727.317,"body":"i'm thinking like our our rows with"},{"speaker":"[bryan_boorstein]","startTime":2721.407,"endTime":2727.317,"body":"our arms wide and so that might buy"},{"speaker":"[bryan_boorstein]","startTime":2727.497,"endTime":2732.869,"body":"us more to the thickness whereas something"},{"speaker":"[bryan_boorstein]","startTime":2727.497,"endTime":2732.869,"body":"like an iliac lap pull down or and"},{"speaker":"[bryan_boorstein]","startTime":2732.929,"endTime":2736.976,"body":"rerdelt are going to do both lads"},{"speaker":"[bryan_boorstein]","startTime":2732.929,"endTime":2736.976,"body":"are going to do both so so you"},{"speaker":"[bryan_boorstein]","startTime":2737.176,"endTime":2743.106,"body":"mid trap low trap rolling movements with"},{"speaker":"[bryan_boorstein]","startTime":2737.176,"endTime":2743.106,"body":"wide elbows for me the one i'm really"},{"speaker":"[bryan_boorstein]","startTime":2743.166,"endTime":2749.877,"body":"enjoying right now is a chest supported"},{"speaker":"[bryan_boorstein]","startTime":2743.166,"endTime":2749.877,"body":"cable row at horizontal height where my arms"},{"speaker":"[bryan_boorstein]","startTime":2750.218,"endTime":2754.966,"body":"come out at about sixty to seventy"},{"speaker":"[bryan_boorstein]","startTime":2750.218,"endTime":2754.966,"body":"degrees and i initiate the entire movement by"},{"speaker":"[bryan_boorstein]","startTime":2755.046,"endTime":2761.296,"body":"trying to pinch together sort of that"},{"speaker":"[bryan_boorstein]","startTime":2755.046,"endTime":2761.296,"body":"mid lower trap area and that's what drives"},{"speaker":"[bryan_boorstein]","startTime":2761.777,"endTime":2766.725,"body":"kind of the ascent and then the"},{"speaker":"[bryan_boorstein]","startTime":2761.777,"endTime":2766.725,"body":"stretch position that i sit in at the"},{"speaker":"[bryan_boorstein]","startTime":2767.446,"endTime":2769.87,"body":"at that position i just kind of"},{"speaker":"[bryan_boorstein]","startTime":2767.446,"endTime":2769.87,"body":"hang out there for a second or two"},{"speaker":"[bryan_boorstein]","startTime":2769.95,"endTime":2775.094,"body":"and feel that stretch throughout the mid"},{"speaker":"[bryan_boorstein]","startTime":2769.95,"endTime":2775.094,"body":"upper back and so if we're going to"},{"speaker":"[bryan_boorstein]","startTime":2775.334,"endTime":2778.077,"body":"to get granular about it that would"},{"speaker":"[bryan_boorstein]","startTime":2775.334,"endTime":2778.077,"body":"be the way i described that but i"},{"speaker":"[bryan_boorstein]","startTime":2778.117,"endTime":2779.578,"body":"think in most cases both are both"},{"speaker":"[aaron_straker]","startTime":2782.43,"endTime":2786.497,"body":"yeah the only thing that i would"},{"speaker":"[aaron_straker]","startTime":2782.43,"endTime":2786.497,"body":"maybe you know touch on a little bit"},{"speaker":"[aaron_straker]","startTime":2786.557,"endTime":2790.063,"body":"more is the spinal erect or work"},{"speaker":"[aaron_straker]","startTime":2786.557,"endTime":2790.063,"body":"so you know maybe"},{"speaker":"[bryan_boorstein]","startTime":2789.96,"endTime":2790.104,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2790.123,"endTime":2793.449,"body":"if you wanted to add some hyper"},{"speaker":"[aaron_straker]","startTime":2790.123,"endTime":2793.449,"body":"extensions on like the forty"},{"speaker":"[bryan_boorstein]","startTime":2793.498,"endTime":2793.519,"body":"m"},{"speaker":"[aaron_straker]","startTime":2793.509,"endTime":2798.558,"body":"five degree hipichipextension or obviously may be"},{"speaker":"[aaron_straker]","startTime":2793.509,"endTime":2798.558,"body":"slightly changing your performance"},{"speaker":"[bryan_boorstein]","startTime":2798.471,"endTime":2798.492,"body":"m"},{"speaker":"[aaron_straker]","startTime":2798.938,"endTime":2799.559,"body":"of your"},{"speaker":"[bryan_boorstein]","startTime":2799.888,"endTime":2799.909,"body":"m"},{"speaker":"[aaron_straker]","startTime":2799.96,"endTime":2803.707,"body":"rdls and things like that to maybe"},{"speaker":"[aaron_straker]","startTime":2799.96,"endTime":2803.707,"body":"a little bit more of a bentney position"},{"speaker":"[aaron_straker]","startTime":2804.588,"endTime":2805.744,"body":"but yeah"},{"speaker":"[bryan_boorstein]","startTime":2808.621,"endTime":2811.465,"body":"did we talk about zone to cardio"},{"speaker":"[bryan_boorstein]","startTime":2808.621,"endTime":2811.465,"body":"on here or was"},{"speaker":"[aaron_straker]","startTime":2811.49,"endTime":2813.29,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2811.685,"endTime":2813.488,"body":"was i doing that on someone else's"},{"speaker":"[bryan_boorstein]","startTime":2811.685,"endTime":2813.488,"body":"podcast"},{"speaker":"[aaron_straker]","startTime":2814.03,"endTime":2814.331,"body":"i mean we"},{"speaker":"[bryan_boorstein]","startTime":2814.419,"endTime":2814.54,"body":"you"},{"speaker":"[aaron_straker]","startTime":2814.451,"endTime":2814.751,"body":"touched"},{"speaker":"[bryan_boorstein]","startTime":2814.581,"endTime":2814.944,"body":"know if we've"},{"speaker":"[aaron_straker]","startTime":2814.831,"endTime":2815.031,"body":"on it"},{"speaker":"[bryan_boorstein]","startTime":2814.964,"endTime":2815.247,"body":"done this"},{"speaker":"[aaron_straker]","startTime":2815.612,"endTime":2819.316,"body":"riefly around us beginning to add some"},{"speaker":"[aaron_straker]","startTime":2815.612,"endTime":2819.316,"body":"of it in that sort of"},{"speaker":"[bryan_boorstein]","startTime":2819.365,"endTime":2819.919,"body":"hm"},{"speaker":"[aaron_straker]","startTime":2819.376,"endTime":2822.099,"body":"thing but i think we can we"},{"speaker":"[aaron_straker]","startTime":2819.376,"endTime":2822.099,"body":"can dig into it quick"},{"speaker":"[bryan_boorstein]","startTime":2822.399,"endTime":2826.667,"body":"so this is the next question is"},{"speaker":"[bryan_boorstein]","startTime":2822.399,"endTime":2826.667,"body":"just thoughts on zone to cardio and so"},{"speaker":"[bryan_boorstein]","startTime":2828.109,"endTime":2831.394,"body":"yeah i think so zone too i"},{"speaker":"[bryan_boorstein]","startTime":2828.109,"endTime":2831.394,"body":"think what i was saying is that it"},{"speaker":"[bryan_boorstein]","startTime":2831.434,"endTime":2835.762,"body":"can it's based on a heart rate"},{"speaker":"[bryan_boorstein]","startTime":2831.434,"endTime":2835.762,"body":"metric and so depending on how out of"},{"speaker":"[bryan_boorstein]","startTime":2835.822,"endTime":2837.905,"body":"shape you are zone to cardio could"},{"speaker":"[bryan_boorstein]","startTime":2835.822,"endTime":2837.905,"body":"literally"},{"speaker":"[aaron_straker]","startTime":2837.77,"endTime":2838.194,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2837.985,"endTime":2839.688,"body":"be going for a brisk walk"},{"speaker":"[aaron_straker]","startTime":2839.93,"endTime":2840.07,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2840.49,"endTime":2843.635,"body":"um for people that are in shape"},{"speaker":"[bryan_boorstein]","startTime":2840.49,"endTime":2843.635,"body":"zone two is going to be is going"},{"speaker":"[bryan_boorstein]","startTime":2843.655,"endTime":2846.219,"body":"to be higher than that it's going"},{"speaker":"[bryan_boorstein]","startTime":2843.655,"endTime":2846.219,"body":"to be like a slow jaw you're like"},{"speaker":"[bryan_boorstein]","startTime":2846.239,"endTime":2850.707,"body":"a slow by gride or something along"},{"speaker":"[bryan_boorstein]","startTime":2846.239,"endTime":2850.707,"body":"those lines and so i i am a"},{"speaker":"[bryan_boorstein]","startTime":2850.787,"endTime":2853.291,"body":"fan of zonetocardio i think if you"},{"speaker":"[bryan_boorstein]","startTime":2850.787,"endTime":2853.291,"body":"would have"},{"speaker":"[aaron_straker]","startTime":2853.25,"endTime":2853.477,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2853.431,"endTime":2857.638,"body":"asked me a year and a half"},{"speaker":"[bryan_boorstein]","startTime":2853.431,"endTime":2857.638,"body":"or two ago maybe even a year i"},{"speaker":"[bryan_boorstein]","startTime":2857.718,"endTime":2860.404,"body":"probe would have been a little more"},{"speaker":"[bryan_boorstein]","startTime":2857.718,"endTime":2860.404,"body":"down on it and said that there would"},{"speaker":"[bryan_boorstein]","startTime":2860.444,"endTime":2860.544,"body":"be"},{"speaker":"[aaron_straker]","startTime":2860.774,"endTime":2860.836,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":2861.246,"endTime":2869.11,"body":"some negative effects related to concurrent training"},{"speaker":"[bryan_boorstein]","startTime":2861.246,"endTime":2869.11,"body":"and that potentially doing zonetocardio could have recovery"},{"speaker":"[bryan_boorstein]","startTime":2869.231,"endTime":2874.456,"body":"impacts on your your weight training basically"},{"speaker":"[bryan_boorstein]","startTime":2869.231,"endTime":2874.456,"body":"your ability to recover and progress"},{"speaker":"[aaron_straker]","startTime":2874.34,"endTime":2874.641,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2874.757,"endTime":2879.954,"body":"your lifting but i mean i'm allowed"},{"speaker":"[bryan_boorstein]","startTime":2874.757,"endTime":2879.954,"body":"to change my mind as the science evolves"},{"speaker":"[bryan_boorstein]","startTime":2880.195,"endTime":2885.183,"body":"and so at this point i think"},{"speaker":"[bryan_boorstein]","startTime":2880.195,"endTime":2885.183,"body":"that i would still recommend people keep their"},{"speaker":"[bryan_boorstein]","startTime":2885.243,"endTime":2887.106,"body":"cardio as far away from weight"},{"speaker":"[aaron_straker]","startTime":2887.03,"endTime":2887.291,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2887.146,"endTime":2888.809,"body":"training as possible like i would still"},{"speaker":"[aaron_straker]","startTime":2889.04,"endTime":2890.21,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2889.109,"endTime":2890.392,"body":"i would certainly an order"},{"speaker":"[aaron_straker]","startTime":2890.24,"endTime":2890.96,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2890.472,"endTime":2895.941,"body":"of hierarchy i would certainly not do"},{"speaker":"[bryan_boorstein]","startTime":2890.472,"endTime":2895.941,"body":"cardio and then lift immediately after um i"},{"speaker":"[bryan_boorstein]","startTime":2896.021,"endTime":2899.667,"body":"would definitely try to do lifting at"},{"speaker":"[bryan_boorstein]","startTime":2896.021,"endTime":2899.667,"body":"one point of the day and then cardio"},{"speaker":"[bryan_boorstein]","startTime":2899.827,"endTime":2902.993,"body":"either at a different point the day"},{"speaker":"[bryan_boorstein]","startTime":2899.827,"endTime":2902.993,"body":"or on a different day um and then"},{"speaker":"[bryan_boorstein]","startTime":2903.073,"endTime":2906.839,"body":"as like a middle kind of and"},{"speaker":"[bryan_boorstein]","startTime":2903.073,"endTime":2906.839,"body":"not the best but could work as you"},{"speaker":"[bryan_boorstein]","startTime":2906.879,"endTime":2912.208,"body":"could do your lifting and then you"},{"speaker":"[bryan_boorstein]","startTime":2906.879,"endTime":2912.208,"body":"could do your cardio relatively shortly thereafter but"},{"speaker":"[bryan_boorstein]","startTime":2912.248,"endTime":2915.679,"body":"i do think there is a hierarchy"},{"speaker":"[bryan_boorstein]","startTime":2912.248,"endTime":2915.679,"body":"of how you can make sure that cardio"},{"speaker":"[bryan_boorstein]","startTime":2915.779,"endTime":2921.763,"body":"has less impact on your training in"},{"speaker":"[bryan_boorstein]","startTime":2915.779,"endTime":2921.763,"body":"the long term and short term but i"},{"speaker":"[bryan_boorstein]","startTime":2921.844,"endTime":2923.126,"body":"do think zonetocardio at this"},{"speaker":"[aaron_straker]","startTime":2923.12,"endTime":2923.75,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2923.206,"endTime":2930.598,"body":"point has been shown pretty confidently to"},{"speaker":"[bryan_boorstein]","startTime":2923.206,"endTime":2930.598,"body":"be of benefit and for some people it"},{"speaker":"[bryan_boorstein]","startTime":2930.678,"endTime":2932.301,"body":"acts you can have like restorative"},{"speaker":"[aaron_straker]","startTime":2932.36,"endTime":2933.68,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2932.381,"endTime":2934.064,"body":"recuperative type abilities like"},{"speaker":"[aaron_straker]","startTime":2934.13,"endTime":2934.372,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2934.164,"endTime":2940.955,"body":"the zone one cardio does where you're"},{"speaker":"[bryan_boorstein]","startTime":2934.164,"endTime":2940.955,"body":"getting yourself into that paris sympathetic i always"},{"speaker":"[bryan_boorstein]","startTime":2941.036,"endTime":2942.458,"body":"threw this up paris sympathetic right"},{"speaker":"[aaron_straker]","startTime":2943.753,"endTime":2943.875,"body":"yep"},{"speaker":"[bryan_boorstein]","startTime":2945.299,"endTime":2946.221,"body":"para sympathetic state"},{"speaker":"[aaron_straker]","startTime":2946.292,"endTime":2946.433,"body":"yep"},{"speaker":"[bryan_boorstein]","startTime":2946.682,"endTime":2952.712,"body":"um and so so yeah i'm a"},{"speaker":"[bryan_boorstein]","startTime":2946.682,"endTime":2952.712,"body":"huge fan and and i incorporate it and"},{"speaker":"[bryan_boorstein]","startTime":2952.812,"endTime":2955.757,"body":"i don't really have a problem at"},{"speaker":"[bryan_boorstein]","startTime":2952.812,"endTime":2955.757,"body":"this point with anyone else incorporating it as"},{"speaker":"[bryan_boorstein]","startTime":2955.817,"endTime":2961.712,"body":"long as you're kind of taking it"},{"speaker":"[bryan_boorstein]","startTime":2955.817,"endTime":2961.712,"body":"to account the necessary concerns around nutrition that"},{"speaker":"[bryan_boorstein]","startTime":2961.753,"endTime":2963.337,"body":"need to go with it to help"},{"speaker":"[bryan_boorstein]","startTime":2961.753,"endTime":2963.337,"body":"recovery"},{"speaker":"[aaron_straker]","startTime":2964.95,"endTime":2968.255,"body":"yeah i would say i have become"},{"speaker":"[aaron_straker]","startTime":2964.95,"endTime":2968.255,"body":"more of a fan and i mean as"},{"speaker":"[aaron_straker]","startTime":2968.335,"endTime":2973.135,"body":"much as i as much as i'm"},{"speaker":"[aaron_straker]","startTime":2968.335,"endTime":2973.135,"body":"trying to not think this is the reason"},{"speaker":"[aaron_straker]","startTime":2973.296,"endTime":2976.447,"body":"i do think it has to do"},{"speaker":"[aaron_straker]","startTime":2973.296,"endTime":2976.447,"body":"with like aging a little bit too and"},{"speaker":"[aaron_straker]","startTime":2976.487,"endTime":2976.668,"body":"just"},{"speaker":"[bryan_boorstein]","startTime":2977.265,"endTime":2977.285,"body":"m"},{"speaker":"[aaron_straker]","startTime":2978.3,"endTime":2981.244,"body":"you know realizing like we're not you"},{"speaker":"[aaron_straker]","startTime":2978.3,"endTime":2981.244,"body":"know when you're like twenty one and you're"},{"speaker":"[aaron_straker]","startTime":2981.305,"endTime":2984.971,"body":"pretty much invincible and time doesn't move"},{"speaker":"[aaron_straker]","startTime":2981.305,"endTime":2984.971,"body":"and then you blink a couple of times"},{"speaker":"[aaron_straker]","startTime":2985.031,"endTime":2985.932,"body":"and sixteen years"},{"speaker":"[bryan_boorstein]","startTime":2985.849,"endTime":2987.679,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2986.012,"endTime":2988.436,"body":"go by and you're like oh fuck"},{"speaker":"[aaron_straker]","startTime":2986.012,"endTime":2988.436,"body":"time has moved"},{"speaker":"[bryan_boorstein]","startTime":2989.495,"endTime":2989.677,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2990.8,"endTime":2993.405,"body":"it does kind of start to bring"},{"speaker":"[aaron_straker]","startTime":2990.8,"endTime":2993.405,"body":"in some some new"},{"speaker":"[bryan_boorstein]","startTime":2993.268,"endTime":2993.289,"body":"m"},{"speaker":"[aaron_straker]","startTime":2993.745,"endTime":2998.052,"body":"insights into your life and that's something"},{"speaker":"[aaron_straker]","startTime":2993.745,"endTime":2998.052,"body":"like to me i"},{"speaker":"[bryan_boorstein]","startTime":2998.269,"endTime":2998.772,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2998.353,"endTime":3003.622,"body":"only see a benefit from improving cardioascular"},{"speaker":"[aaron_straker]","startTime":2998.353,"endTime":3003.622,"body":"and it's the thing there is"},{"speaker":"[bryan_boorstein]","startTime":3003.609,"endTime":3003.792,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3004.643,"endTime":3004.884,"body":"don't"},{"speaker":"[bryan_boorstein]","startTime":3005.019,"endTime":3005.22,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3005.044,"endTime":3008.009,"body":"let your thoughts of like zone to"},{"speaker":"[aaron_straker]","startTime":3005.044,"endTime":3008.009,"body":"card don't try and make it fit in"},{"speaker":"[aaron_straker]","startTime":3008.069,"endTime":3010.373,"body":"a box that it has to be"},{"speaker":"[aaron_straker]","startTime":3008.069,"endTime":3010.373,"body":"like on a tread mill or a stair"},{"speaker":"[aaron_straker]","startTime":3010.493,"endTime":3013.338,"body":"climber like one of my favorites is"},{"speaker":"[aaron_straker]","startTime":3010.493,"endTime":3013.338,"body":"like i'm going to go hiking right in"},{"speaker":"[aaron_straker]","startTime":3013.879,"endTime":3014.159,"body":"the real"},{"speaker":"[bryan_boorstein]","startTime":3014.092,"endTime":3014.739,"body":"hm"},{"speaker":"[aaron_straker]","startTime":3014.34,"endTime":3017.104,"body":"and as i want to get outside"},{"speaker":"[aaron_straker]","startTime":3014.34,"endTime":3017.104,"body":"spend time in nature i want to climb"},{"speaker":"[bryan_boorstein]","startTime":3017.169,"endTime":3017.431,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3017.184,"endTime":3018.846,"body":"mountains right and that's just a little"},{"speaker":"[bryan_boorstein]","startTime":3018.639,"endTime":3018.659,"body":"m"},{"speaker":"[aaron_straker]","startTime":3018.866,"endTime":3023.654,"body":"bit of like a boyhood you know"},{"speaker":"[aaron_straker]","startTime":3018.866,"endTime":3023.654,"body":"like ism i think that is really you"},{"speaker":"[aaron_straker]","startTime":3023.694,"endTime":3027.36,"body":"know integrated in so so much of"},{"speaker":"[aaron_straker]","startTime":3023.694,"endTime":3027.36,"body":"us and that's like that's like an activity"},{"speaker":"[aaron_straker]","startTime":3027.64,"endTime":3028.842,"body":"i'm goin to go climb mountains because"},{"speaker":"[aaron_straker]","startTime":3027.64,"endTime":3028.842,"body":"i"},{"speaker":"[bryan_boorstein]","startTime":3028.869,"endTime":3028.889,"body":"m"},{"speaker":"[aaron_straker]","startTime":3028.922,"endTime":3032.629,"body":"want to climb mountains the zone to"},{"speaker":"[aaron_straker]","startTime":3028.922,"endTime":3032.629,"body":"is happens just to be a part of"},{"speaker":"[aaron_straker]","startTime":3032.689,"endTime":3034.337,"body":"that in probably even push into is"},{"speaker":"[bryan_boorstein]","startTime":3034.315,"endTime":3034.809,"body":"hm"},{"speaker":"[aaron_straker]","startTime":3034.378,"endTime":3039.825,"body":"own three some as well but those"},{"speaker":"[aaron_straker]","startTime":3034.378,"endTime":3039.825,"body":"are just things that don't like if you"},{"speaker":"[aaron_straker]","startTime":3039.865,"endTime":3044.212,"body":"can make it fun by all means"},{"speaker":"[aaron_straker]","startTime":3039.865,"endTime":3044.212,"body":"do it just understand where it fits in"},{"speaker":"[aaron_straker]","startTime":3044.252,"endTime":3048.74,"body":"the creator scheme of things if you"},{"speaker":"[aaron_straker]","startTime":3044.252,"endTime":3048.74,"body":"are super deep in a calory definitely do"},{"speaker":"[aaron_straker]","startTime":3048.82,"endTime":3053.728,"body":"not overdo it because of the opportunity"},{"speaker":"[aaron_straker]","startTime":3048.82,"endTime":3053.728,"body":"cost of recovery capacity of how that may"},{"speaker":"[aaron_straker]","startTime":3053.969,"endTime":3060.019,"body":"impact your training sessions you know that"},{"speaker":"[aaron_straker]","startTime":3053.969,"endTime":3060.019,"body":"that are going to overwhelmingly be more important"},{"speaker":"[aaron_straker]","startTime":3060.079,"endTime":3063.469,"body":"for you physique and those sorts of"},{"speaker":"[aaron_straker]","startTime":3060.079,"endTime":3063.469,"body":"things but i don't see any reason to"},{"speaker":"[aaron_straker]","startTime":3063.709,"endTime":3066.638,"body":"not purposefully include it in some meaningful"},{"speaker":"[aaron_straker]","startTime":3063.709,"endTime":3066.638,"body":"capacity"},{"speaker":"[bryan_boorstein]","startTime":3067.779,"endTime":3072.607,"body":"yea and then even to expand on"},{"speaker":"[bryan_boorstein]","startTime":3067.779,"endTime":3072.607,"body":"the caloric deficit piece with all of the"},{"speaker":"[bryan_boorstein]","startTime":3072.647,"endTime":3076.654,"body":"data we have now on energy compensation"},{"speaker":"[bryan_boorstein]","startTime":3072.647,"endTime":3076.654,"body":"that it's so much more severe in a"},{"speaker":"[bryan_boorstein]","startTime":3076.694,"endTime":3079.218,"body":"caloric deficit like you could do forty"},{"speaker":"[aaron_straker]","startTime":3079.03,"endTime":3079.232,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3079.258,"endTime":3083.024,"body":"five min so on to cardio and"},{"speaker":"[bryan_boorstein]","startTime":3079.258,"endTime":3083.024,"body":"not even burn"},{"speaker":"[aaron_straker]","startTime":3082.99,"endTime":3083.173,"body":"okay"},{"speaker":"[bryan_boorstein]","startTime":3083.084,"endTime":3086.53,"body":"barely any calories from it like you"},{"speaker":"[bryan_boorstein]","startTime":3083.084,"endTime":3086.53,"body":"could you could think you're burning out four"},{"speaker":"[bryan_boorstein]","startTime":3086.57,"endTime":3089.756,"body":"or five hundred calories and actually be"},{"speaker":"[bryan_boorstein]","startTime":3086.57,"endTime":3089.756,"body":"burning you know two hundred"},{"speaker":"[aaron_straker]","startTime":3089.68,"endTime":3090.79,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3090.136,"endTime":3094.003,"body":"because of the energy compensate and compensation"},{"speaker":"[bryan_boorstein]","startTime":3090.136,"endTime":3094.003,"body":"that's going on so just something to be"},{"speaker":"[bryan_boorstein]","startTime":3094.043,"endTime":3096.607,"body":"aware of there too it's just kind"},{"speaker":"[bryan_boorstein]","startTime":3094.043,"endTime":3096.607,"body":"of not worth it in those states"},{"speaker":"[aaron_straker]","startTime":3097.021,"endTime":3097.143,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3097.368,"endTime":3097.609,"body":"um"},{"speaker":"[aaron_straker]","startTime":3098.44,"endTime":3099.161,"body":"a cool"},{"speaker":"[bryan_boorstein]","startTime":3099.091,"endTime":3101.655,"body":"okay next question okay you can"},{"speaker":"[aaron_straker]","startTime":3101.684,"endTime":3101.824,"body":"i'll"},{"speaker":"[bryan_boorstein]","startTime":3101.715,"endTime":3101.836,"body":"read"},{"speaker":"[aaron_straker]","startTime":3101.864,"endTime":3102.004,"body":"kick"},{"speaker":"[bryan_boorstein]","startTime":3101.896,"endTime":3102.036,"body":"it to"},{"speaker":"[aaron_straker]","startTime":3102.044,"endTime":3102.084,"body":"it"},{"speaker":"[bryan_boorstein]","startTime":3102.096,"endTime":3102.176,"body":"me"},{"speaker":"[aaron_straker]","startTime":3102.145,"endTime":3103.867,"body":"over to you our best tips"},{"speaker":"[bryan_boorstein]","startTime":3103.719,"endTime":3103.921,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3103.987,"endTime":3105.349,"body":"to manage fatigue"},{"speaker":"[bryan_boorstein]","startTime":3107.14,"endTime":3107.38,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3110.565,"endTime":3114.191,"body":"i think this is really a matter"},{"speaker":"[bryan_boorstein]","startTime":3110.565,"endTime":3114.191,"body":"of making sure that you have your ducks"},{"speaker":"[bryan_boorstein]","startTime":3114.251,"endTime":3117.497,"body":"in order and it's kind of like"},{"speaker":"[bryan_boorstein]","startTime":3114.251,"endTime":3117.497,"body":"a cop out response but you know you're"},{"speaker":"[bryan_boorstein]","startTime":3117.597,"endTime":3124.372,"body":"sleeping eating you're keeping your stress low"},{"speaker":"[bryan_boorstein]","startTime":3117.597,"endTime":3124.372,"body":"you're doing all those things that you need"},{"speaker":"[bryan_boorstein]","startTime":3124.432,"endTime":3132.053,"body":"to do and then making sure that"},{"speaker":"[bryan_boorstein]","startTime":3124.432,"endTime":3132.053,"body":"your training isn't isn't too much i don't"},{"speaker":"[bryan_boorstein]","startTime":3132.134,"endTime":3134.846,"body":"exactly have a ton to say beyond"},{"speaker":"[bryan_boorstein]","startTime":3132.134,"endTime":3134.846,"body":"that what about you"},{"speaker":"[aaron_straker]","startTime":3134.95,"endTime":3139.016,"body":"yeah yeah so i mean making sure"},{"speaker":"[aaron_straker]","startTime":3134.95,"endTime":3139.016,"body":"some of things like sleep is going to"},{"speaker":"[aaron_straker]","startTime":3139.056,"endTime":3145.066,"body":"be one of the best ones for"},{"speaker":"[aaron_straker]","startTime":3139.056,"endTime":3145.066,"body":"that adequate carbohydrate intake is another one that"},{"speaker":"[aaron_straker]","startTime":3145.187,"endTime":3150.836,"body":"people will will over over what's the"},{"speaker":"[aaron_straker]","startTime":3145.187,"endTime":3150.836,"body":"word i'm looking for their over not oversee"},{"speaker":"[aaron_straker]","startTime":3151.657,"endTime":3154.262,"body":"um like skip over not pay attention"},{"speaker":"[aaron_straker]","startTime":3151.657,"endTime":3154.262,"body":"to sort of"},{"speaker":"[bryan_boorstein]","startTime":3154.239,"endTime":3154.541,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3154.302,"endTime":3160.131,"body":"thing especially like post training modulating your"},{"speaker":"[aaron_straker]","startTime":3154.302,"endTime":3160.131,"body":"volume right in into city if there are"},{"speaker":"[aaron_straker]","startTime":3160.532,"endTime":3164.038,"body":"maybe you're in a calory deficit and"},{"speaker":"[aaron_straker]","startTime":3160.532,"endTime":3164.038,"body":"you're trying to do a super high volume"},{"speaker":"[aaron_straker]","startTime":3164.118,"endTime":3168.185,"body":"training program that says at the top"},{"speaker":"[aaron_straker]","startTime":3164.118,"endTime":3168.185,"body":"of it do not do this program if"},{"speaker":"[aaron_straker]","startTime":3168.225,"endTime":3170.829,"body":"you are in a calory deficit and"},{"speaker":"[aaron_straker]","startTime":3168.225,"endTime":3170.829,"body":"people go oh that doesn't apply to me"},{"speaker":"[aaron_straker]","startTime":3171.071,"endTime":3171.475,"body":"sort of thing"},{"speaker":"[bryan_boorstein]","startTime":3172.741,"endTime":3173.229,"body":"hm"},{"speaker":"[aaron_straker]","startTime":3172.95,"endTime":3177.377,"body":"that's another one there how much caffeine"},{"speaker":"[aaron_straker]","startTime":3172.95,"endTime":3177.377,"body":"are you taking in right is it super"},{"speaker":"[aaron_straker]","startTime":3177.457,"endTime":3182.045,"body":"super high that's one that i will"},{"speaker":"[aaron_straker]","startTime":3177.457,"endTime":3182.045,"body":"start with new clients right if someone's taking"},{"speaker":"[aaron_straker]","startTime":3182.125,"endTime":3185.19,"body":"like super high amounts of caffeine and"},{"speaker":"[aaron_straker]","startTime":3182.125,"endTime":3185.19,"body":"pre work out in all this it's a"},{"speaker":"[aaron_straker]","startTime":3185.231,"endTime":3189.205,"body":"ship and they're reporting like low energy"},{"speaker":"[aaron_straker]","startTime":3185.231,"endTime":3189.205,"body":"levels that's one of the first things i'm"},{"speaker":"[aaron_straker]","startTime":3189.265,"endTime":3189.807,"body":"going to pull"},{"speaker":"[bryan_boorstein]","startTime":3190.603,"endTime":3190.706,"body":"ah"},{"speaker":"[aaron_straker]","startTime":3190.86,"endTime":3193.866,"body":"um and really managing"},{"speaker":"[bryan_boorstein]","startTime":3193.79,"endTime":3193.851,"body":"ah"},{"speaker":"[aaron_straker]","startTime":3193.886,"endTime":3197.154,"body":"the other stresses in your life and"},{"speaker":"[aaron_straker]","startTime":3193.886,"endTime":3197.154,"body":"not trying to stack too much"},{"speaker":"[bryan_boorstein]","startTime":3196.929,"endTime":3197.231,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3197.394,"endTime":3199.198,"body":"shit on top of each other so"},{"speaker":"[bryan_boorstein]","startTime":3201.119,"endTime":3204.305,"body":"yeah yeah i like that i like"},{"speaker":"[bryan_boorstein]","startTime":3201.119,"endTime":3204.305,"body":"that a lot and then i also just"},{"speaker":"[bryan_boorstein]","startTime":3204.325,"endTime":3208.492,"body":"thought of this while you were talking"},{"speaker":"[bryan_boorstein]","startTime":3204.325,"endTime":3208.492,"body":"but i love like it's specifically in the"},{"speaker":"[bryan_boorstein]","startTime":3208.532,"endTime":3212.759,"body":"microcosm of one training session or group"},{"speaker":"[bryan_boorstein]","startTime":3208.532,"endTime":3212.759,"body":"of training sessions i of"},{"speaker":"[aaron_straker]","startTime":3212.83,"endTime":3213.173,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3213.38,"endTime":3219.267,"body":"just not listening to amp up music"},{"speaker":"[bryan_boorstein]","startTime":3213.38,"endTime":3219.267,"body":"for whatever reason that like going into sets"},{"speaker":"[bryan_boorstein]","startTime":3219.307,"endTime":3226.208,"body":"with like amped up mental state and"},{"speaker":"[bryan_boorstein]","startTime":3219.307,"endTime":3226.208,"body":"psychological arousal and stuff like that i find"},{"speaker":"[bryan_boorstein]","startTime":3226.248,"endTime":3230.615,"body":"that to be so fatiguing and greg"},{"speaker":"[bryan_boorstein]","startTime":3226.248,"endTime":3230.615,"body":"knuckles actually was talking about this on a"},{"speaker":"[bryan_boorstein]","startTime":3230.695,"endTime":3234.802,"body":"stronger by science the other day saying"},{"speaker":"[bryan_boorstein]","startTime":3230.695,"endTime":3234.802,"body":"like you know you generally will want to"},{"speaker":"[bryan_boorstein]","startTime":3234.882,"endTime":3240.471,"body":"train in a state where like psychological"},{"speaker":"[bryan_boorstein]","startTime":3234.882,"endTime":3240.471,"body":"arousal is not necessary because the central nervous"},{"speaker":"[bryan_boorstein]","startTime":3240.532,"endTime":3246.822,"body":"system fatigue that comes from psychological arousal"},{"speaker":"[bryan_boorstein]","startTime":3240.532,"endTime":3246.822,"body":"is like a v a real part of"},{"speaker":"[bryan_boorstein]","startTime":3246.922,"endTime":3250.508,"body":"fatigue and training which most people don't"},{"speaker":"[bryan_boorstein]","startTime":3246.922,"endTime":3250.508,"body":"think about like you generally think"},{"speaker":"[aaron_straker]","startTime":3250.45,"endTime":3250.731,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3250.568,"endTime":3254.835,"body":"about like what is the physical cost"},{"speaker":"[bryan_boorstein]","startTime":3250.568,"endTime":3254.835,"body":"of doing these but the psychological cost is"},{"speaker":"[bryan_boorstein]","startTime":3254.915,"endTime":3258.321,"body":"quite large as well which actually fits"},{"speaker":"[bryan_boorstein]","startTime":3254.915,"endTime":3258.321,"body":"in my narrative of you know i always"},{"speaker":"[bryan_boorstein]","startTime":3258.361,"endTime":3262.889,"body":"talk about my need to de load"},{"speaker":"[bryan_boorstein]","startTime":3258.361,"endTime":3262.889,"body":"is almost always psychological um and i think"},{"speaker":"[bryan_boorstein]","startTime":3262.929,"endTime":3266.655,"body":"that that that is something to keep"},{"speaker":"[bryan_boorstein]","startTime":3262.929,"endTime":3266.655,"body":"in mind to when you're training is don't"},{"speaker":"[bryan_boorstein]","startTime":3266.755,"endTime":3270.141,"body":"make every training session like you're going"},{"speaker":"[bryan_boorstein]","startTime":3266.755,"endTime":3270.141,"body":"to war or it's not like a brave"},{"speaker":"[bryan_boorstein]","startTime":3270.181,"endTime":3273.406,"body":"heart is literally like hey how can"},{"speaker":"[bryan_boorstein]","startTime":3270.181,"endTime":3273.406,"body":"i chill out"},{"speaker":"[aaron_straker]","startTime":3273.601,"endTime":3274.27,"body":"right"},{"speaker":"[bryan_boorstein]","startTime":3274.047,"endTime":3281.019,"body":"and find my almost zen place going"},{"speaker":"[bryan_boorstein]","startTime":3274.047,"endTime":3281.019,"body":"into these sets so that i can as"},{"speaker":"[bryan_boorstein]","startTime":3281.16,"endTime":3286.897,"body":"much of my central nervous system alertness"},{"speaker":"[bryan_boorstein]","startTime":3281.16,"endTime":3286.897,"body":"kind of suppressed a little bit"},{"speaker":"[aaron_straker]","startTime":3288.47,"endTime":3294.425,"body":"that one is interesting i i need"},{"speaker":"[aaron_straker]","startTime":3288.47,"endTime":3294.425,"body":"that music to enjoy myself in the gym"},{"speaker":"[aaron_straker]","startTime":3294.485,"endTime":3299.433,"body":"like i don't know why like if"},{"speaker":"[aaron_straker]","startTime":3294.485,"endTime":3299.433,"body":"music isn't fast enough there's a certain tempo"},{"speaker":"[aaron_straker]","startTime":3299.694,"endTime":3299.914,"body":"of the"},{"speaker":"[bryan_boorstein]","startTime":3299.859,"endTime":3300.145,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3299.954,"endTime":3304.022,"body":"music i need to listen to in"},{"speaker":"[aaron_straker]","startTime":3299.954,"endTime":3304.022,"body":"the gym like this isn't fast enough i'm"},{"speaker":"[aaron_straker]","startTime":3304.062,"endTime":3304.644,"body":"going to go to sleep"},{"speaker":"[bryan_boorstein]","startTime":3304.504,"endTime":3304.544,"body":"m"},{"speaker":"[aaron_straker]","startTime":3304.925,"endTime":3306.53,"body":"here sort of thing so that's really"},{"speaker":"[bryan_boorstein]","startTime":3306.44,"endTime":3306.542,"body":"kay"},{"speaker":"[aaron_straker]","startTime":3306.59,"endTime":3310.935,"body":"interesting where i just feel the complete"},{"speaker":"[aaron_straker]","startTime":3306.59,"endTime":3310.935,"body":"opposite um and that's"},{"speaker":"[bryan_boorstein]","startTime":3310.94,"endTime":3311.221,"body":"well yeah"},{"speaker":"[aaron_straker]","startTime":3311.257,"endTime":3311.357,"body":"it's"},{"speaker":"[bryan_boorstein]","startTime":3311.321,"endTime":3311.401,"body":"to"},{"speaker":"[aaron_straker]","startTime":3311.377,"endTime":3311.478,"body":"just"},{"speaker":"[bryan_boorstein]","startTime":3311.461,"endTime":3311.601,"body":"each"},{"speaker":"[aaron_straker]","startTime":3311.518,"endTime":3311.719,"body":"like an"},{"speaker":"[bryan_boorstein]","startTime":3311.662,"endTime":3311.822,"body":"their"},{"speaker":"[aaron_straker]","startTime":3311.78,"endTime":3312.323,"body":"enjoyment"},{"speaker":"[bryan_boorstein]","startTime":3311.882,"endTime":3312.263,"body":"own end of"},{"speaker":"[aaron_straker]","startTime":3312.383,"endTime":3312.564,"body":"thing"},{"speaker":"[bryan_boorstein]","startTime":3312.423,"endTime":3312.504,"body":"one"},{"speaker":"[aaron_straker]","startTime":3312.745,"endTime":3314.32,"body":"he hm"},{"speaker":"[bryan_boorstein]","startTime":3313.847,"endTime":3319.015,"body":"yeah um well the next question is"},{"speaker":"[bryan_boorstein]","startTime":3313.847,"endTime":3319.015,"body":"kind of a joke question but what am"},{"speaker":"[bryan_boorstein]","startTime":3319.055,"endTime":3322.04,"body":"i going to do with all my"},{"speaker":"[bryan_boorstein]","startTime":3319.055,"endTime":3322.04,"body":"free time by not training my right arm"},{"speaker":"[aaron_straker]","startTime":3322.24,"endTime":3325.24,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3322.922,"endTime":3325.686,"body":"and and i actually save no time"},{"speaker":"[bryan_boorstein]","startTime":3322.922,"endTime":3325.686,"body":"it's really"},{"speaker":"[aaron_straker]","startTime":3325.69,"endTime":3326.214,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3325.746,"endTime":3330.735,"body":"unfortunate because i'm still doing the exact"},{"speaker":"[bryan_boorstein]","startTime":3325.746,"endTime":3330.735,"body":"same amount of of sets"},{"speaker":"[aaron_straker]","startTime":3330.46,"endTime":3331.33,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3330.815,"endTime":3333.92,"body":"it's just instead of doing it with"},{"speaker":"[bryan_boorstein]","startTime":3330.815,"endTime":3333.92,"body":"two arms i'm doing"},{"speaker":"[aaron_straker]","startTime":3333.76,"endTime":3333.982,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3333.96,"endTime":3337.526,"body":"it with one arm so uh yeah"},{"speaker":"[bryan_boorstein]","startTime":3333.96,"endTime":3337.526,"body":"sorry to"},{"speaker":"[aaron_straker]","startTime":3337.81,"endTime":3338.681,"body":"uh"},{"speaker":"[bryan_boorstein]","startTime":3337.867,"endTime":3339.55,"body":"to not give you a really cool"},{"speaker":"[bryan_boorstein]","startTime":3337.867,"endTime":3339.55,"body":"sponsether"},{"speaker":"[aaron_straker]","startTime":3339.269,"endTime":3339.31,"body":"uh"},{"speaker":"[bryan_boorstein]","startTime":3339.61,"endTime":3339.83,"body":"laura"},{"speaker":"[aaron_straker]","startTime":3340.09,"endTime":3340.78,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3341.152,"endTime":3341.633,"body":"um"},{"speaker":"[aaron_straker]","startTime":3341.23,"endTime":3341.25,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":3341.793,"endTime":3347.523,"body":"all right next question i'll kick over"},{"speaker":"[bryan_boorstein]","startTime":3341.793,"endTime":3347.523,"body":"to you as a natural athlete should we"},{"speaker":"[bryan_boorstein]","startTime":3347.683,"endTime":3353.014,"body":"be wary of taking advice from enhanced"},{"speaker":"[bryan_boorstein]","startTime":3347.683,"endTime":3353.014,"body":"coaches or advice from coaches who work mostly"},{"speaker":"[bryan_boorstein]","startTime":3353.074,"endTime":3354.317,"body":"with enhanced athletes"},{"speaker":"[aaron_straker]","startTime":3354.79,"endTime":3358.556,"body":"yeah so and if if i'm"},{"speaker":"[bryan_boorstein]","startTime":3358.5,"endTime":3358.662,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3358.596,"endTime":3363.724,"body":"going to pick one word to describe"},{"speaker":"[aaron_straker]","startTime":3358.596,"endTime":3363.724,"body":"this i would say no because a majority"},{"speaker":"[aaron_straker]","startTime":3364.385,"endTime":3367.17,"body":"of your coaches are going to come"},{"speaker":"[aaron_straker]","startTime":3364.385,"endTime":3367.17,"body":"up through"},{"speaker":"[bryan_boorstein]","startTime":3366.87,"endTime":3366.89,"body":"m"},{"speaker":"[aaron_straker]","startTime":3367.451,"endTime":3368.693,"body":"some degree of"},{"speaker":"[bryan_boorstein]","startTime":3368.559,"endTime":3369.223,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3368.933,"endTime":3370.716,"body":"natural ranks have probably"},{"speaker":"[bryan_boorstein]","startTime":3370.539,"endTime":3371.001,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3370.896,"endTime":3375.063,"body":"you know competed or done things at"},{"speaker":"[aaron_straker]","startTime":3370.896,"endTime":3375.063,"body":"that level and then progressed once they had"},{"speaker":"[aaron_straker]","startTime":3375.163,"endTime":3381.32,"body":"found themselves just getting bored of it"},{"speaker":"[aaron_straker]","startTime":3375.163,"endTime":3381.32,"body":"or looking for them next step what i"},{"speaker":"[aaron_straker]","startTime":3381.4,"endTime":3386.028,"body":"would say is the most the biggest"},{"speaker":"[aaron_straker]","startTime":3381.4,"endTime":3386.028,"body":"piece of advice i would say is if"},{"speaker":"[aaron_straker]","startTime":3386.068,"endTime":3392.418,"body":"you are going to work with a"},{"speaker":"[aaron_straker]","startTime":3386.068,"endTime":3392.418,"body":"coach who works primarily with enhanced athletes you"},{"speaker":"[aaron_straker]","startTime":3392.498,"endTime":3398.324,"body":"need to temper our expectations because all"},{"speaker":"[aaron_straker]","startTime":3392.498,"endTime":3398.324,"body":"their other clients they're posting i shouldn't say"},{"speaker":"[aaron_straker]","startTime":3398.404,"endTime":3401.567,"body":"all but a degree are going to"},{"speaker":"[aaron_straker]","startTime":3398.404,"endTime":3401.567,"body":"be enhanced and"},{"speaker":"[bryan_boorstein]","startTime":3401.889,"endTime":3402.193,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3402.088,"endTime":3407.562,"body":"the reality of it is i don't"},{"speaker":"[aaron_straker]","startTime":3402.088,"endTime":3407.562,"body":"want to use the term less impressive because"},{"speaker":"[aaron_straker]","startTime":3407.662,"endTime":3411.285,"body":"i feel like people may kind of"},{"speaker":"[aaron_straker]","startTime":3407.662,"endTime":3411.285,"body":"get offended by that but your rates"},{"speaker":"[bryan_boorstein]","startTime":3411.129,"endTime":3411.457,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3411.625,"endTime":3418.493,"body":"of loss rates of gain and how"},{"speaker":"[aaron_straker]","startTime":3411.625,"endTime":3418.493,"body":"good you know i'm using air quotes here"},{"speaker":"[aaron_straker]","startTime":3418.513,"endTime":3423.413,"body":"because that subjective your physique is it's"},{"speaker":"[aaron_straker]","startTime":3418.513,"endTime":3423.413,"body":"just not going to be as good as"},{"speaker":"[aaron_straker]","startTime":3423.493,"endTime":3427.46,"body":"if you were adhanced like those other"},{"speaker":"[aaron_straker]","startTime":3423.493,"endTime":3427.46,"body":"athletes and that i would say is the"},{"speaker":"[aaron_straker]","startTime":3427.54,"endTime":3435.001,"body":"biggest thing is in tempering your expectations"},{"speaker":"[aaron_straker]","startTime":3427.54,"endTime":3435.001,"body":"there when you are going through the consultation"},{"speaker":"[aaron_straker]","startTime":3435.101,"endTime":3439.425,"body":"process are those sorts of things like"},{"speaker":"[aaron_straker]","startTime":3435.101,"endTime":3439.425,"body":"ask questions what would be different in those"},{"speaker":"[aaron_straker]","startTime":3439.445,"endTime":3447.242,"body":"sorts of things generally there are there"},{"speaker":"[aaron_straker]","startTime":3439.445,"endTime":3447.242,"body":"are fewer moving pieces the second from the"},{"speaker":"[aaron_straker]","startTime":3447.302,"endTime":3453.752,"body":"second piece of advice i would say"},{"speaker":"[aaron_straker]","startTime":3447.302,"endTime":3453.752,"body":"is um training programs are probably where i"},{"speaker":"[aaron_straker]","startTime":3453.913,"endTime":3457.398,"body":"would say you want to be a"},{"speaker":"[aaron_straker]","startTime":3453.913,"endTime":3457.398,"body":"little bit more cautious just of of what"},{"speaker":"[aaron_straker]","startTime":3457.459,"endTime":3459.583,"body":"you can work over from because that"},{"speaker":"[aaron_straker]","startTime":3457.459,"endTime":3459.583,"body":"is one"},{"speaker":"[bryan_boorstein]","startTime":3459.579,"endTime":3459.599,"body":"m"},{"speaker":"[aaron_straker]","startTime":3459.623,"endTime":3466.138,"body":"of the things with being enhanced your"},{"speaker":"[aaron_straker]","startTime":3459.623,"endTime":3466.138,"body":"recovery capacity is just significantly higher there"},{"speaker":"[bryan_boorstein]","startTime":3468.399,"endTime":3474.545,"body":"yeah that's really well said overall i"},{"speaker":"[bryan_boorstein]","startTime":3468.399,"endTime":3474.545,"body":"think that in most cases a lot of"},{"speaker":"[bryan_boorstein]","startTime":3474.585,"endTime":3485.166,"body":"the information is accurate whether you're enhanced"},{"speaker":"[bryan_boorstein]","startTime":3474.585,"endTime":3485.166,"body":"or not some enhanced coaches maybe i feel"},{"speaker":"[bryan_boorstein]","startTime":3487.119,"endTime":3493.375,"body":"have lost touch with what works maybe"},{"speaker":"[bryan_boorstein]","startTime":3487.119,"endTime":3493.375,"body":"and what i mean by that is they"},{"speaker":"[bryan_boorstein]","startTime":3493.475,"endTime":3498.275,"body":"like when you're a natural and and"},{"speaker":"[bryan_boorstein]","startTime":3493.475,"endTime":3498.275,"body":"something works and you actually get results from"},{"speaker":"[bryan_boorstein]","startTime":3498.335,"endTime":3504.505,"body":"it you're you know what it was"},{"speaker":"[bryan_boorstein]","startTime":3498.335,"endTime":3504.505,"body":"that caused you to get those gains if"},{"speaker":"[bryan_boorstein]","startTime":3504.545,"endTime":3510.797,"body":"you're enhanced and you get gain s"},{"speaker":"[bryan_boorstein]","startTime":3504.545,"endTime":3510.797,"body":"it's a little bit nebulous as to exactly"},{"speaker":"[bryan_boorstein]","startTime":3510.978,"endTime":3514.445,"body":"what it was like was it the"},{"speaker":"[bryan_boorstein]","startTime":3510.978,"endTime":3514.445,"body":"training that you were doing or was it"},{"speaker":"[bryan_boorstein]","startTime":3515.026,"endTime":3519.702,"body":"the the drugs you were putting in"},{"speaker":"[bryan_boorstein]","startTime":3515.026,"endTime":3519.702,"body":"your body at that time the actual concoction"},{"speaker":"[bryan_boorstein]","startTime":3519.802,"endTime":3527.37,"body":"and different substances and amounts of substances"},{"speaker":"[bryan_boorstein]","startTime":3519.802,"endTime":3527.37,"body":"that you are using so i don't know"},{"speaker":"[bryan_boorstein]","startTime":3527.41,"endTime":3532.959,"body":"if that necessarily matters like at some"},{"speaker":"[bryan_boorstein]","startTime":3527.41,"endTime":3532.959,"body":"level like whether you got gains or not"},{"speaker":"[bryan_boorstein]","startTime":3533.019,"endTime":3537.066,"body":"like that's a thing so even extrapolating"},{"speaker":"[bryan_boorstein]","startTime":3533.019,"endTime":3537.066,"body":"out from a natural coach and being like"},{"speaker":"[bryan_boorstein]","startTime":3537.086,"endTime":3542.174,"body":"well this guy said lengthen movements worked"},{"speaker":"[bryan_boorstein]","startTime":3537.086,"endTime":3542.174,"body":"for him um like if you're a"},{"speaker":"[aaron_straker]","startTime":3542.17,"endTime":3542.353,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3542.235,"endTime":3545.5,"body":"natural person you can you can be"},{"speaker":"[bryan_boorstein]","startTime":3542.235,"endTime":3545.5,"body":"lie well they worked for me but they"},{"speaker":"[bryan_boorstein]","startTime":3545.58,"endTime":3549.146,"body":"may not work for you type thing"},{"speaker":"[bryan_boorstein]","startTime":3545.58,"endTime":3549.146,"body":"right or the eight to twelve rep ranges"},{"speaker":"[bryan_boorstein]","startTime":3549.246,"endTime":3552.572,"body":"is really the one that worked for"},{"speaker":"[bryan_boorstein]","startTime":3549.246,"endTime":3552.572,"body":"me uh type thing and it's like that"},{"speaker":"[bryan_boorstein]","startTime":3552.612,"endTime":3556.538,"body":"doesn't necessarily mean that it doesn't work"},{"speaker":"[bryan_boorstein]","startTime":3552.612,"endTime":3556.538,"body":"for you it's just"},{"speaker":"[aaron_straker]","startTime":3556.42,"endTime":3556.642,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3556.578,"endTime":3562.288,"body":"hey that worked for them and so"},{"speaker":"[bryan_boorstein]","startTime":3556.578,"endTime":3562.288,"body":"just being aware that there's just more variables"},{"speaker":"[bryan_boorstein]","startTime":3562.388,"endTime":3566.895,"body":"in there of different things that could"},{"speaker":"[bryan_boorstein]","startTime":3562.388,"endTime":3566.895,"body":"work for them so like the twelve repranges"},{"speaker":"[bryan_boorstein]","startTime":3567.015,"endTime":3572.542,"body":"is great advice but maybe for you"},{"speaker":"[bryan_boorstein]","startTime":3567.015,"endTime":3572.542,"body":"it's the ten to fifteen rep range or"},{"speaker":"[bryan_boorstein]","startTime":3572.802,"endTime":3578.343,"body":"the fifteen to twenty rep range or"},{"speaker":"[bryan_boorstein]","startTime":3572.802,"endTime":3578.343,"body":"whatever and that can be despite whether someone's"},{"speaker":"[bryan_boorstein]","startTime":3578.403,"endTime":3583.89,"body":"advanced or not so i don't know"},{"speaker":"[bryan_boorstein]","startTime":3578.403,"endTime":3583.89,"body":"if that made sense is just like the"},{"speaker":"[bryan_boorstein]","startTime":3583.93,"endTime":3587.182,"body":"message can get blurred as to what"},{"speaker":"[bryan_boorstein]","startTime":3583.93,"endTime":3587.182,"body":"exactly worked and why"},{"speaker":"[aaron_straker]","startTime":3588.333,"endTime":3589.885,"body":"yeah because there's more variables"},{"speaker":"[bryan_boorstein]","startTime":3591.141,"endTime":3591.363,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3591.3,"endTime":3591.781,"body":"as you as"},{"speaker":"[bryan_boorstein]","startTime":3591.726,"endTime":3591.928,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3591.841,"endTime":3592.101,"body":"you move"},{"speaker":"[bryan_boorstein]","startTime":3592.008,"endTime":3592.129,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3592.141,"endTime":3592.281,"body":"into"},{"speaker":"[bryan_boorstein]","startTime":3592.21,"endTime":3592.412,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3592.321,"endTime":3594.084,"body":"the enhanced realm you know it could"},{"speaker":"[aaron_straker]","startTime":3592.321,"endTime":3594.084,"body":"be"},{"speaker":"[bryan_boorstein]","startTime":3594.242,"endTime":3594.446,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3595.347,"endTime":3601.317,"body":"because it does it kind of lowers"},{"speaker":"[aaron_straker]","startTime":3595.347,"endTime":3601.317,"body":"the barrier of entry for making continued progress"},{"speaker":"[aaron_straker]","startTime":3601.557,"endTime":3606.637,"body":"because you could like you can take"},{"speaker":"[aaron_straker]","startTime":3601.557,"endTime":3606.637,"body":"brian right right now and you could"},{"speaker":"[bryan_boorstein]","startTime":3606.751,"endTime":3606.811,"body":"ah"},{"speaker":"[aaron_straker]","startTime":3607.258,"endTime":3614.431,"body":"take him give him a starter's athlete"},{"speaker":"[aaron_straker]","startTime":3607.258,"endTime":3614.431,"body":"of enhancement levels and take him to like"},{"speaker":"[aaron_straker]","startTime":3614.512,"endTime":3617.356,"body":"pretty much training all shortened overload type"},{"speaker":"[aaron_straker]","startTime":3614.512,"endTime":3617.356,"body":"stuff"},{"speaker":"[bryan_boorstein]","startTime":3617.379,"endTime":3618.069,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3617.677,"endTime":3621.904,"body":"he will make more progress than him"},{"speaker":"[aaron_straker]","startTime":3617.677,"endTime":3621.904,"body":"doing all the length and stuff now just"},{"speaker":"[aaron_straker]","startTime":3621.984,"endTime":3626.263,"body":"because you have a huge new variable"},{"speaker":"[aaron_straker]","startTime":3621.984,"endTime":3626.263,"body":"in there that is ma sively impactful"},{"speaker":"[bryan_boorstein]","startTime":3627.329,"endTime":3630.615,"body":"that was exactly what i was trying"},{"speaker":"[bryan_boorstein]","startTime":3627.329,"endTime":3630.615,"body":"to say you phrase that and put what"},{"speaker":"[bryan_boorstein]","startTime":3630.655,"endTime":3631.035,"body":"i was trying"},{"speaker":"[aaron_straker]","startTime":3631.0,"endTime":3632.47,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3631.075,"endTime":3633.64,"body":"to say in a much cleaner message"},{"speaker":"[bryan_boorstein]","startTime":3631.075,"endTime":3633.64,"body":"so so thank you"},{"speaker":"[aaron_straker]","startTime":3634.012,"endTime":3634.72,"body":"hm"},{"speaker":"[bryan_boorstein]","startTime":3634.261,"endTime":3638.247,"body":"and then the the other thing i'll"},{"speaker":"[bryan_boorstein]","startTime":3634.261,"endTime":3638.247,"body":"add to that is that i think sometimes"},{"speaker":"[bryan_boorstein]","startTime":3638.388,"endTime":3645.139,"body":"the message hans coaches are displaying is"},{"speaker":"[bryan_boorstein]","startTime":3638.388,"endTime":3645.139,"body":"really could just be a synonym for advanced"},{"speaker":"[bryan_boorstein]","startTime":3645.76,"endTime":3650.327,"body":"and so um you know just by"},{"speaker":"[bryan_boorstein]","startTime":3645.76,"endTime":3650.327,"body":"the nature of being enhanced you're kind of"},{"speaker":"[bryan_boorstein]","startTime":3650.388,"endTime":3655.636,"body":"advanced your physique is advanced right your"},{"speaker":"[bryan_boorstein]","startTime":3650.388,"endTime":3655.636,"body":"your training experience in most cases like you"},{"speaker":"[bryan_boorstein]","startTime":3655.656,"endTime":3659.062,"body":"don't generally get on gear in your"},{"speaker":"[bryan_boorstein]","startTime":3655.656,"endTime":3659.062,"body":"first year or two of training so you've"},{"speaker":"[bryan_boorstein]","startTime":3659.102,"endTime":3662.107,"body":"usually gone through you've gotten most of"},{"speaker":"[bryan_boorstein]","startTime":3659.102,"endTime":3662.107,"body":"the games you can get and then you"},{"speaker":"[bryan_boorstein]","startTime":3662.167,"endTime":3667.191,"body":"get on gear so i would just"},{"speaker":"[bryan_boorstein]","startTime":3662.167,"endTime":3667.191,"body":"say look at adhanced coaches advice may be"},{"speaker":"[bryan_boorstein]","startTime":3667.352,"endTime":3673.758,"body":"as advanced advice and if you're early"},{"speaker":"[bryan_boorstein]","startTime":3667.352,"endTime":3673.758,"body":"intermediate type then that probably doesn't apply to"},{"speaker":"[bryan_boorstein]","startTime":3673.798,"endTime":3673.858,"body":"you"},{"speaker":"[aaron_straker]","startTime":3674.15,"endTime":3674.936,"body":"really good point there"},{"speaker":"[bryan_boorstein]","startTime":3675.889,"endTime":3681.614,"body":"ah um cool this next question came"},{"speaker":"[bryan_boorstein]","startTime":3675.889,"endTime":3681.614,"body":"to me through d m because it didn't"},{"speaker":"[bryan_boorstein]","startTime":3681.774,"endTime":3689.133,"body":"fit in the h in the box"},{"speaker":"[bryan_boorstein]","startTime":3681.774,"endTime":3689.133,"body":"and so it's kind of i'm not exactly"},{"speaker":"[bryan_boorstein]","startTime":3689.193,"endTime":3692.659,"body":"sure how to answer it or there's"},{"speaker":"[bryan_boorstein]","startTime":3689.193,"endTime":3692.659,"body":"one piece i'm confused about the question is"},{"speaker":"[bryan_boorstein]","startTime":3693.12,"endTime":3696.886,"body":"how would you program if you had"},{"speaker":"[bryan_boorstein]","startTime":3693.12,"endTime":3696.886,"body":"a small in person facility for group classes"},{"speaker":"[bryan_boorstein]","startTime":3697.587,"endTime":3702.255,"body":"ignore the finn tall side of equipment"},{"speaker":"[bryan_boorstein]","startTime":3697.587,"endTime":3702.255,"body":"just looking to supply optimal training to the"},{"speaker":"[bryan_boorstein]","startTime":3702.295,"endTime":3706.542,"body":"gen pop under those conditions so i'm"},{"speaker":"[bryan_boorstein]","startTime":3702.295,"endTime":3706.542,"body":"thinking what they're saying is"},{"speaker":"[aaron_straker]","startTime":3706.72,"endTime":3706.983,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3706.782,"endTime":3710.809,"body":"don't think of it as like hey"},{"speaker":"[bryan_boorstein]","startTime":3706.782,"endTime":3710.809,"body":"i'm lacking equipment because it's a small private"},{"speaker":"[bryan_boorstein]","startTime":3710.91,"endTime":3715.661,"body":"gym or are they saying you do"},{"speaker":"[bryan_boorstein]","startTime":3710.91,"endTime":3715.661,"body":"have a lack of equipment and so supply"},{"speaker":"[bryan_boorstein]","startTime":3715.841,"endTime":3718.447,"body":"optimal training despite not having optimal equipment"},{"speaker":"[aaron_straker]","startTime":3719.201,"endTime":3722.648,"body":"i'm reading it as cost isn't a"},{"speaker":"[aaron_straker]","startTime":3719.201,"endTime":3722.648,"body":"isn't a barrier"},{"speaker":"[bryan_boorstein]","startTime":3722.609,"endTime":3722.749,"body":"right"},{"speaker":"[aaron_straker]","startTime":3722.728,"endTime":3722.888,"body":"here"},{"speaker":"[bryan_boorstein]","startTime":3722.79,"endTime":3725.815,"body":"so i can assume that i have"},{"speaker":"[bryan_boorstein]","startTime":3722.79,"endTime":3725.815,"body":"a small gym with all the prime equipment"},{"speaker":"[bryan_boorstein]","startTime":3725.855,"endTime":3731.264,"body":"and stuff like that yeah um so"},{"speaker":"[bryan_boorstein]","startTime":3725.855,"endTime":3731.264,"body":"i mean if it's if you have all"},{"speaker":"[bryan_boorstein]","startTime":3731.324,"endTime":3736.512,"body":"the equipment then i don't think it"},{"speaker":"[bryan_boorstein]","startTime":3731.324,"endTime":3736.512,"body":"changes ma that you're in a small in"},{"speaker":"[bryan_boorstein]","startTime":3736.593,"endTime":3742.723,"body":"person facility for group classes i think"},{"speaker":"[bryan_boorstein]","startTime":3736.593,"endTime":3742.723,"body":"that you still follow all the same general"},{"speaker":"[bryan_boorstein]","startTime":3742.803,"endTime":3746.71,"body":"pieces advice that we follow here and"},{"speaker":"[bryan_boorstein]","startTime":3742.803,"endTime":3746.71,"body":"it just becomes a matter like hey if"},{"speaker":"[bryan_boorstein]","startTime":3746.75,"endTime":3751.821,"body":"we have five people they can't all"},{"speaker":"[bryan_boorstein]","startTime":3746.75,"endTime":3751.821,"body":"be using the pendulum squad at the same"},{"speaker":"[bryan_boorstein]","startTime":3751.881,"endTime":3752.161,"body":"time"},{"speaker":"[aaron_straker]","startTime":3752.65,"endTime":3752.911,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3752.682,"endTime":3757.15,"body":"so it's like it's like you would"},{"speaker":"[bryan_boorstein]","startTime":3752.682,"endTime":3757.15,"body":"run you know a leg circuit where one"},{"speaker":"[bryan_boorstein]","startTime":3757.21,"endTime":3760.896,"body":"group starts on leg extensions the other"},{"speaker":"[bryan_boorstein]","startTime":3757.21,"endTime":3760.896,"body":"group starts on pendulum and the other group"},{"speaker":"[bryan_boorstein]","startTime":3760.976,"endTime":3766.626,"body":"starts on single leg leg press or"},{"speaker":"[bryan_boorstein]","startTime":3760.976,"endTime":3766.626,"body":"bulgarian split squads or something like that and"},{"speaker":"[bryan_boorstein]","startTime":3767.267,"endTime":3769.751,"body":"we're not going to run it circuit"},{"speaker":"[bryan_boorstein]","startTime":3767.267,"endTime":3769.751,"body":"style where you're doing like"},{"speaker":"[aaron_straker]","startTime":3769.72,"endTime":3770.44,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3770.051,"endTime":3773.217,"body":"for time like in circuit dude o"},{"speaker":"[bryan_boorstein]","startTime":3770.051,"endTime":3773.217,"body":"this ship really fast you know but it's"},{"speaker":"[bryan_boorstein]","startTime":3773.257,"endTime":3776.863,"body":"like you have here three sets of"},{"speaker":"[bryan_boorstein]","startTime":3773.257,"endTime":3776.863,"body":"leg extensions you have then you move to"},{"speaker":"[bryan_boorstein]","startTime":3776.883,"endTime":3780.449,"body":"your three sets of pendulum then you"},{"speaker":"[bryan_boorstein]","startTime":3776.883,"endTime":3780.449,"body":"move to your three sets of bulgarians or"},{"speaker":"[bryan_boorstein]","startTime":3780.509,"endTime":3784.916,"body":"the other group goes bulgarians than pendulum"},{"speaker":"[bryan_boorstein]","startTime":3780.509,"endTime":3784.916,"body":"and leg extensions or whatever so you're kind"},{"speaker":"[bryan_boorstein]","startTime":3784.956,"endTime":3789.564,"body":"of moving people through these states ans"},{"speaker":"[bryan_boorstein]","startTime":3784.956,"endTime":3789.564,"body":"and um so that would probably be a"},{"speaker":"[bryan_boorstein]","startTime":3789.624,"endTime":3793.551,"body":"way i would set it up so"},{"speaker":"[bryan_boorstein]","startTime":3789.624,"endTime":3793.551,"body":"that you can get the most bang for"},{"speaker":"[bryan_boorstein]","startTime":3793.591,"endTime":3796.195,"body":"your book with time and stuff like"},{"speaker":"[bryan_boorstein]","startTime":3793.591,"endTime":3796.195,"body":"that but also"},{"speaker":"[aaron_straker]","startTime":3796.33,"endTime":3796.51,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3796.355,"endTime":3799.46,"body":"getting them the most optimal movement um"},{"speaker":"[bryan_boorstein]","startTime":3796.355,"endTime":3799.46,"body":"for"},{"speaker":"[aaron_straker]","startTime":3799.459,"endTime":3799.6,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3799.601,"endTime":3805.831,"body":"for their further goals um and then"},{"speaker":"[bryan_boorstein]","startTime":3799.601,"endTime":3805.831,"body":"i think o yeah i don't i don't"},{"speaker":"[bryan_boorstein]","startTime":3805.951,"endTime":3809.738,"body":"exactly know i feel like i would"},{"speaker":"[bryan_boorstein]","startTime":3805.951,"endTime":3809.738,"body":"love follow up questions to get a little"},{"speaker":"[bryan_boorstein]","startTime":3809.778,"endTime":3813.306,"body":"bit more clear cation but maybe i'll"},{"speaker":"[bryan_boorstein]","startTime":3809.778,"endTime":3813.306,"body":"think of some stuff as you talk what"},{"speaker":"[bryan_boorstein]","startTime":3813.326,"endTime":3813.827,"body":"do you got in mind"},{"speaker":"[aaron_straker]","startTime":3815.563,"endTime":3820.893,"body":"so a couple of things first is"},{"speaker":"[aaron_straker]","startTime":3815.563,"endTime":3820.893,"body":"if you my girl friend jennie has been"},{"speaker":"[aaron_straker]","startTime":3821.154,"endTime":3827.465,"body":"talking about this specific thing for probably"},{"speaker":"[aaron_straker]","startTime":3821.154,"endTime":3827.465,"body":"about like two years now um she wants"},{"speaker":"[aaron_straker]","startTime":3827.825,"endTime":3831.712,"body":"and we'll talk about like literally you"},{"speaker":"[aaron_straker]","startTime":3827.825,"endTime":3831.712,"body":"take the cross fit model but you have"},{"speaker":"[aaron_straker]","startTime":3831.952,"endTime":3838.202,"body":"body building equipment people have body composition"},{"speaker":"[aaron_straker]","startTime":3831.952,"endTime":3838.202,"body":"and physique coals in your basically basically robbing"},{"speaker":"[bryan_boorstein]","startTime":3838.479,"endTime":3838.499,"body":"m"},{"speaker":"[aaron_straker]","startTime":3838.483,"endTime":3842.61,"body":"the social aspect of cross fit and"},{"speaker":"[aaron_straker]","startTime":3838.483,"endTime":3842.61,"body":"inserting it into like a body building style"},{"speaker":"[aaron_straker]","startTime":3842.71,"endTime":3846.176,"body":"goals where you have working with a"},{"speaker":"[aaron_straker]","startTime":3842.71,"endTime":3846.176,"body":"partner team of three sort of thing and"},{"speaker":"[aaron_straker]","startTime":3846.276,"endTime":3847.538,"body":"re creating that which"},{"speaker":"[bryan_boorstein]","startTime":3847.539,"endTime":3847.74,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3847.919,"endTime":3851.503,"body":"i should then up and say brian"},{"speaker":"[aaron_straker]","startTime":3847.919,"endTime":3851.503,"body":"you did do this out of the back"},{"speaker":"[aaron_straker]","startTime":3851.663,"endTime":3855.407,"body":"of your cross vigeum back in twenty"},{"speaker":"[aaron_straker]","startTime":3851.663,"endTime":3855.407,"body":"fifteen i believe"},{"speaker":"[bryan_boorstein]","startTime":3856.242,"endTime":3857.052,"body":"yep yep"},{"speaker":"[aaron_straker]","startTime":3857.47,"endTime":3861.262,"body":"i do think this is a model"},{"speaker":"[aaron_straker]","startTime":3857.47,"endTime":3861.262,"body":"that we will see in the future as"},{"speaker":"[aaron_straker]","startTime":3861.784,"endTime":3867.005,"body":"people become things work in cycles right"},{"speaker":"[aaron_straker]","startTime":3861.784,"endTime":3867.005,"body":"and i do feel that there is a"},{"speaker":"[aaron_straker]","startTime":3867.065,"endTime":3871.212,"body":"bit of an exit from the cross"},{"speaker":"[aaron_straker]","startTime":3867.065,"endTime":3871.212,"body":"fit model working more towards like back to"},{"speaker":"[bryan_boorstein]","startTime":3871.569,"endTime":3872.199,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3871.593,"endTime":3872.635,"body":"body building esk"},{"speaker":"[bryan_boorstein]","startTime":3873.009,"endTime":3873.029,"body":"m"},{"speaker":"[aaron_straker]","startTime":3873.095,"endTime":3878.268,"body":"but with taking some of those improve"},{"speaker":"[aaron_straker]","startTime":3873.095,"endTime":3878.268,"body":"ants from from the cross fit model i"},{"speaker":"[aaron_straker]","startTime":3878.489,"endTime":3883.783,"body":"think for the most part most people"},{"speaker":"[aaron_straker]","startTime":3878.489,"endTime":3883.783,"body":"want i shouldn't even say most an overwhelming"},{"speaker":"[aaron_straker]","startTime":3883.823,"endTime":3887.569,"body":"majority of people just want the body"},{"speaker":"[aaron_straker]","startTime":3883.823,"endTime":3887.569,"body":"composition they want the physique sort of thing"},{"speaker":"[aaron_straker]","startTime":3887.97,"endTime":3892.377,"body":"but in bringing some of those like"},{"speaker":"[aaron_straker]","startTime":3887.97,"endTime":3892.377,"body":"that social aspect and then having someone you"},{"speaker":"[aaron_straker]","startTime":3892.417,"endTime":3895.542,"body":"know for working in a group of"},{"speaker":"[aaron_straker]","startTime":3892.417,"endTime":3895.542,"body":"three they can help you with your your"},{"speaker":"[aaron_straker]","startTime":3895.642,"endTime":3902.093,"body":"form or making modifications or pushing you"},{"speaker":"[aaron_straker]","startTime":3895.642,"endTime":3902.093,"body":"adequately to the subjective r r that we"},{"speaker":"[aaron_straker]","startTime":3902.193,"endTime":3905.839,"body":"should be chasing sort of thing those"},{"speaker":"[aaron_straker]","startTime":3902.193,"endTime":3905.839,"body":"things are very difficult to do for your"},{"speaker":"[aaron_straker]","startTime":3906.02,"endTime":3911.645,"body":"elf um i think you know knowing"},{"speaker":"[aaron_straker]","startTime":3906.02,"endTime":3911.645,"body":"that you have a small group class a"},{"speaker":"[aaron_straker]","startTime":3911.745,"endTime":3915.231,"body":"and b type things not necessarily super"},{"speaker":"[aaron_straker]","startTime":3911.745,"endTime":3915.231,"body":"sets but we're"},{"speaker":"[bryan_boorstein]","startTime":3915.309,"endTime":3915.637,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3915.391,"endTime":3916.954,"body":"flipping you know exercises"},{"speaker":"[bryan_boorstein]","startTime":3916.689,"endTime":3916.91,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3917.114,"endTime":3923.142,"body":"antagonist sort of things would work really"},{"speaker":"[aaron_straker]","startTime":3917.114,"endTime":3923.142,"body":"really well getting equipment in there that's really"},{"speaker":"[aaron_straker]","startTime":3923.182,"endTime":3924.284,"body":"really you know quality"},{"speaker":"[bryan_boorstein]","startTime":3924.273,"endTime":3924.355,"body":"ah"},{"speaker":"[aaron_straker]","startTime":3924.404,"endTime":3928.191,"body":"for those sorts of things would be"},{"speaker":"[aaron_straker]","startTime":3924.404,"endTime":3928.191,"body":"fantastic you would have to double or triple"},{"speaker":"[aaron_straker]","startTime":3928.271,"endTime":3933.399,"body":"up on certain equipment i would say"},{"speaker":"[aaron_straker]","startTime":3928.271,"endTime":3933.399,"body":"probably double up but if you're using us"},{"speaker":"[aaron_straker]","startTime":3933.602,"endTime":3939.273,"body":"mall group kind of facility thing you"},{"speaker":"[aaron_straker]","startTime":3933.602,"endTime":3939.273,"body":"don't need a million different machines you have"},{"speaker":"[aaron_straker]","startTime":3939.353,"endTime":3944.922,"body":"your like staples are our vertical machine"},{"speaker":"[aaron_straker]","startTime":3939.353,"endTime":3944.922,"body":"loaded pull down may be a chest supported"},{"speaker":"[aaron_straker]","startTime":3945.423,"endTime":3950.311,"body":"row leg extension know probably a seated"},{"speaker":"[aaron_straker]","startTime":3945.423,"endTime":3950.311,"body":"leg girl obviously we have barbell stuff we"},{"speaker":"[aaron_straker]","startTime":3950.371,"endTime":3954.935,"body":"can do but i love this idea"},{"speaker":"[aaron_straker]","startTime":3950.371,"endTime":3954.935,"body":"of this model i think it is like"},{"speaker":"[aaron_straker]","startTime":3954.975,"endTime":3959.862,"body":"i said something that will come back"},{"speaker":"[aaron_straker]","startTime":3954.975,"endTime":3959.862,"body":"around or will now we will see more"},{"speaker":"[aaron_straker]","startTime":3959.922,"endTime":3963.388,"body":"of but i think it could be"},{"speaker":"[aaron_straker]","startTime":3959.922,"endTime":3963.388,"body":"very very cool"},{"speaker":"[bryan_boorstein]","startTime":3964.983,"endTime":3970.023,"body":"yeah i am i think there's actually"},{"speaker":"[bryan_boorstein]","startTime":3964.983,"endTime":3970.023,"body":"two ways you can take this because there's"},{"speaker":"[bryan_boorstein]","startTime":3970.083,"endTime":3973.329,"body":"the way that i approached it in"},{"speaker":"[bryan_boorstein]","startTime":3970.083,"endTime":3973.329,"body":"the beginning where you have your groups together"},{"speaker":"[bryan_boorstein]","startTime":3973.389,"endTime":3975.472,"body":"and you have like three sets of"},{"speaker":"[bryan_boorstein]","startTime":3973.389,"endTime":3975.472,"body":"this three sets of that three sets of"},{"speaker":"[bryan_boorstein]","startTime":3975.492,"endTime":3978.137,"body":"this and it doesn't really matter what"},{"speaker":"[bryan_boorstein]","startTime":3975.492,"endTime":3978.137,"body":"order they go in right and this would"},{"speaker":"[bryan_boorstein]","startTime":3978.177,"endTime":3983.983,"body":"be more of a way where would"},{"speaker":"[bryan_boorstein]","startTime":3978.177,"endTime":3983.983,"body":"have a small group class structure but alternatively"},{"speaker":"[bryan_boorstein]","startTime":3984.163,"endTime":3990.029,"body":"you could set it up where you"},{"speaker":"[bryan_boorstein]","startTime":3984.163,"endTime":3990.029,"body":"just have this like small facility and each"},{"speaker":"[bryan_boorstein]","startTime":3990.109,"endTime":3992.854,"body":"person still gets a relatively individualized program"},{"speaker":"[aaron_straker]","startTime":3993.25,"endTime":3993.494,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3993.275,"endTime":3997.261,"body":"and then you're just kind of walking"},{"speaker":"[bryan_boorstein]","startTime":3993.275,"endTime":3997.261,"body":"around coaching them as they go through their"},{"speaker":"[bryan_boorstein]","startTime":3997.422,"endTime":4002.831,"body":"own individualized programs and if two people"},{"speaker":"[bryan_boorstein]","startTime":3997.422,"endTime":4002.831,"body":"have leg extensions then they just work in"},{"speaker":"[bryan_boorstein]","startTime":4002.871,"endTime":4005.715,"body":"with each other and rest between sets"},{"speaker":"[bryan_boorstein]","startTime":4002.871,"endTime":4005.715,"body":"and they become buddies and they do their"},{"speaker":"[bryan_boorstein]","startTime":4005.756,"endTime":4009.141,"body":"leg extensions and then maybe one of"},{"speaker":"[bryan_boorstein]","startTime":4005.756,"endTime":4009.141,"body":"them moves on to split squats and one"},{"speaker":"[bryan_boorstein]","startTime":4009.161,"endTime":4011.725,"body":"of them moves on to pendulum or"},{"speaker":"[bryan_boorstein]","startTime":4009.161,"endTime":4011.725,"body":"whatever it is like"},{"speaker":"[aaron_straker]","startTime":4011.792,"endTime":4011.934,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":4011.986,"endTime":4014.23,"body":"whatever their individual program is they just"},{"speaker":"[bryan_boorstein]","startTime":4011.986,"endTime":4014.23,"body":"implement"},{"speaker":"[aaron_straker]","startTime":4014.1,"endTime":4014.344,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":4014.29,"endTime":4016.954,"body":"it and you can just beat the"},{"speaker":"[bryan_boorstein]","startTime":4014.29,"endTime":4016.954,"body":"coach on the floor kind of walking around"},{"speaker":"[bryan_boorstein]","startTime":4017.555,"endTime":4020.46,"body":"making sure it happens that would be"},{"speaker":"[bryan_boorstein]","startTime":4017.555,"endTime":4020.46,"body":"a little bit of a higher and model"},{"speaker":"[bryan_boorstein]","startTime":4020.58,"endTime":4025.869,"body":"because now each person is getting their"},{"speaker":"[bryan_boorstein]","startTime":4020.58,"endTime":4025.869,"body":"own individual program for their goals versus having"},{"speaker":"[bryan_boorstein]","startTime":4025.949,"endTime":4029.776,"body":"just this one kind of general homogenized"},{"speaker":"[bryan_boorstein]","startTime":4025.949,"endTime":4029.776,"body":"program that's like hey we're trying to get"},{"speaker":"[bryan_boorstein]","startTime":4029.856,"endTime":4036.467,"body":"like hypertrophy as best possible across a"},{"speaker":"[bryan_boorstein]","startTime":4029.856,"endTime":4036.467,"body":"general population or something like that i would"},{"speaker":"[bryan_boorstein]","startTime":4036.507,"endTime":4038.19,"body":"also say you know make as you"},{"speaker":"[bryan_boorstein]","startTime":4036.507,"endTime":4038.19,"body":"were listening"},{"speaker":"[aaron_straker]","startTime":4037.98,"endTime":4038.14,"body":"yah"},{"speaker":"[bryan_boorstein]","startTime":4038.25,"endTime":4040.053,"body":"equipment i was like yeah you definitely"},{"speaker":"[bryan_boorstein]","startTime":4038.25,"endTime":4040.053,"body":"you would"},{"speaker":"[aaron_straker]","startTime":4040.029,"endTime":4040.05,"body":"h"},{"speaker":"[bryan_boorstein]","startTime":4040.113,"endTime":4044.761,"body":"want two function two or three functional"},{"speaker":"[bryan_boorstein]","startTime":4040.113,"endTime":4044.761,"body":"trainers like because now you can do so"},{"speaker":"[bryan_boorstein]","startTime":4044.901,"endTime":4050.351,"body":"much where you can have people doing"},{"speaker":"[bryan_boorstein]","startTime":4044.901,"endTime":4050.351,"body":"single arm stuff and single yeah basically single"},{"speaker":"[bryan_boorstein]","startTime":4050.451,"endTime":4054.803,"body":"arm movements so you can have multiple"},{"speaker":"[bryan_boorstein]","startTime":4050.451,"endTime":4054.803,"body":"people working at the same time and stuff"},{"speaker":"[bryan_boorstein]","startTime":4054.863,"endTime":4059.503,"body":"like that but i definitely wouldn't set"},{"speaker":"[bryan_boorstein]","startTime":4054.863,"endTime":4059.503,"body":"it up where anything is for time or"},{"speaker":"[bryan_boorstein]","startTime":4059.543,"endTime":4062.307,"body":"anything like that where you have stations"},{"speaker":"[bryan_boorstein]","startTime":4059.543,"endTime":4062.307,"body":"like i wouldn't be like one minute at"},{"speaker":"[bryan_boorstein]","startTime":4062.348,"endTime":4062.908,"body":"this station"},{"speaker":"[aaron_straker]","startTime":4062.76,"endTime":4064.17,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":4062.969,"endTime":4064.491,"body":"and then one minute at that station"},{"speaker":"[aaron_straker]","startTime":4064.17,"endTime":4064.412,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":4064.591,"endTime":4065.493,"body":"or anything like that like"},{"speaker":"[aaron_straker]","startTime":4065.551,"endTime":4065.695,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":4065.873,"endTime":4069.579,"body":"it needs to be designed like a"},{"speaker":"[bryan_boorstein]","startTime":4065.873,"endTime":4069.579,"body":"hypertrophy program and you out is the fact"},{"speaker":"[bryan_boorstein]","startTime":4069.699,"endTime":4073.524,"body":"that hyper programs have rest periods so"},{"speaker":"[bryan_boorstein]","startTime":4069.699,"endTime":4073.524,"body":"that people can work in with each other"},{"speaker":"[bryan_boorstein]","startTime":4073.644,"endTime":4077.208,"body":"socialize be team mates and kind of"},{"speaker":"[bryan_boorstein]","startTime":4073.644,"endTime":4077.208,"body":"go through that process together"},{"speaker":"[aaron_straker]","startTime":4078.571,"endTime":4079.613,"body":"i think those are those are"},{"speaker":"[bryan_boorstein]","startTime":4079.67,"endTime":4079.691,"body":"m"},{"speaker":"[aaron_straker]","startTime":4079.673,"endTime":4080.654,"body":"really helpful additional"},{"speaker":"[bryan_boorstein]","startTime":4080.258,"endTime":4080.279,"body":"m"},{"speaker":"[aaron_straker]","startTime":4081.496,"endTime":4083.439,"body":"tidbits especially around the two"},{"speaker":"[bryan_boorstein]","startTime":4084.359,"endTime":4084.379,"body":"m"},{"speaker":"[aaron_straker]","startTime":4084.801,"endTime":4086.564,"body":"not modalities two angles"},{"speaker":"[bryan_boorstein]","startTime":4086.57,"endTime":4086.591,"body":"m"},{"speaker":"[aaron_straker]","startTime":4086.604,"endTime":4089.549,"body":"you could take right any time you're"},{"speaker":"[aaron_straker]","startTime":4086.604,"endTime":4089.549,"body":"writing a group program you have to make"},{"speaker":"[aaron_straker]","startTime":4089.569,"endTime":4092.092,"body":"a sum tons for the largest majority"},{"speaker":"[aaron_straker]","startTime":4089.569,"endTime":4092.092,"body":"of the group"},{"speaker":"[bryan_boorstein]","startTime":4091.925,"endTime":4091.945,"body":"i"},{"speaker":"[aaron_straker]","startTime":4092.693,"endTime":4096.537,"body":"or if you wanted to hire kind"},{"speaker":"[aaron_straker]","startTime":4092.693,"endTime":4096.537,"body":"of tor option of custom programming that would"},{"speaker":"[aaron_straker]","startTime":4096.577,"endTime":4098.859,"body":"be another really good route that you"},{"speaker":"[aaron_straker]","startTime":4096.577,"endTime":4098.859,"body":"describe their bind"},{"speaker":"[bryan_boorstein]","startTime":4101.371,"endTime":4105.318,"body":"well that is all of the questions"},{"speaker":"[bryan_boorstein]","startTime":4101.371,"endTime":4105.318,"body":"for today we do have one that we"},{"speaker":"[bryan_boorstein]","startTime":4105.438,"endTime":4108.403,"body":"didn't touch on that we were thinking"},{"speaker":"[bryan_boorstein]","startTime":4105.438,"endTime":4108.403,"body":"was going to take a little bit longer"},{"speaker":"[bryan_boorstein]","startTime":4108.503000000001,"endTime":4111.989,"body":"so we we're going t move it"},{"speaker":"[bryan_boorstein]","startTime":4108.503000000001,"endTime":4111.989,"body":"to the beginning of the next episode which"},{"speaker":"[bryan_boorstein]","startTime":4112.0689999999995,"endTime":4118.184,"body":"is our all time favorite movement for"},{"speaker":"[bryan_boorstein]","startTime":4112.0689999999995,"endTime":4118.184,"body":"each muscle group and why and we actually"},{"speaker":"[bryan_boorstein]","startTime":4118.304,"endTime":4125.407,"body":"did an episode with this premise a"},{"speaker":"[bryan_boorstein]","startTime":4118.304,"endTime":4125.407,"body":"long time ago and we were giggling or"},{"speaker":"[bryan_boorstein]","startTime":4125.527,"endTime":4127.811,"body":"i was giggling i don't know if"},{"speaker":"[bryan_boorstein]","startTime":4125.527,"endTime":4127.811,"body":"aron giggles"},{"speaker":"[aaron_straker]","startTime":4127.83,"endTime":4128.03,"body":"yah"},{"speaker":"[bryan_boorstein]","startTime":4130.195,"endTime":4131.377,"body":"i was giggling before"},{"speaker":"[aaron_straker]","startTime":4130.959,"endTime":4130.98,"body":"h"},{"speaker":"[bryan_boorstein]","startTime":4131.858,"endTime":4136.182,"body":"the the episode about the fact that"},{"speaker":"[bryan_boorstein]","startTime":4131.858,"endTime":4136.182,"body":"some of the movements that i listed at"},{"speaker":"[bryan_boorstein]","startTime":4136.242,"endTime":4138.144,"body":"that time as being my favorite movements"},{"speaker":"[aaron_straker]","startTime":4138.27,"endTime":4138.96,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":4138.544,"endTime":4138.684,"body":"and"},{"speaker":"[aaron_straker]","startTime":4139.08,"endTime":4139.301,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":4139.205,"endTime":4144.945,"body":"and how maybe some of them have"},{"speaker":"[bryan_boorstein]","startTime":4139.205,"endTime":4144.945,"body":"changed so yeah just wait till next episode"},{"speaker":"[bryan_boorstein]","startTime":4145.046,"endTime":4147.956,"body":"and hopefully we'll have some cool insight"},{"speaker":"[bryan_boorstein]","startTime":4145.046,"endTime":4147.956,"body":"on that for you guys"},{"speaker":"[aaron_straker]","startTime":4148.54,"endTime":4151.376,"body":"definitely will anything else to add on"},{"speaker":"[aaron_straker]","startTime":4148.54,"endTime":4151.376,"body":"the back in to this one brian"},{"speaker":"[bryan_boorstein]","startTime":4152.449,"endTime":4152.75,"body":"that's it"},{"speaker":"[aaron_straker]","startTime":4153.12,"endTime":4156.045,"body":"cool as always guys thank you for"},{"speaker":"[aaron_straker]","startTime":4153.12,"endTime":4156.045,"body":"listening brian and i will talk"},{"speaker":"[bryan_boorstein]","startTime":4155.969,"endTime":4156.151,"body":"oh"},{"speaker":"[aaron_straker]","startTime":4156.105,"endTime":4157.007,"body":"to you next week"}]}