{"version":"1.0.0","segments":[{"speaker":"[aaron_straker]","startTime":26.438,"endTime":30.752,"body":"oh what's up guys happy tuesday welcome"},{"speaker":"[aaron_straker]","startTime":26.438,"endTime":30.752,"body":"back to"},{"speaker":"[bryan_boorstein]","startTime":30.682000000000002,"endTime":30.823999999999998,"body":"ah"},{"speaker":"[aaron_straker]","startTime":30.812,"endTime":36.260999999999996,"body":"another episode of eat train prosper today"},{"speaker":"[aaron_straker]","startTime":30.812,"endTime":36.260999999999996,"body":"is our monthly instagram and for"},{"speaker":"[bryan_boorstein]","startTime":36.319,"endTime":36.34,"body":"m"},{"speaker":"[aaron_straker]","startTime":36.321,"endTime":37.743,"body":"the month of november"},{"speaker":"[bryan_boorstein]","startTime":37.282,"endTime":37.343,"body":"ah"},{"speaker":"[aaron_straker]","startTime":37.903999999999996,"endTime":40.268,"body":"we have a stacked list of questions"},{"speaker":"[bryan_boorstein]","startTime":40.45,"endTime":40.672,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":40.548,"endTime":44.515,"body":"mostly on the training side of things"},{"speaker":"[aaron_straker]","startTime":40.548,"endTime":44.515,"body":"but we have a couple on the nutrition"},{"speaker":"[aaron_straker]","startTime":44.595,"endTime":49.563,"body":"side as well including a very fun"},{"speaker":"[aaron_straker]","startTime":44.595,"endTime":49.563,"body":"and i think really kind of conversation provoking"},{"speaker":"[aaron_straker]","startTime":49.623000000000005,"endTime":55.795,"body":"question directed towards brian and ice coaching"},{"speaker":"[aaron_straker]","startTime":49.623000000000005,"endTime":55.795,"body":"style and differences in food choices for the"},{"speaker":"[aaron_straker]","startTime":55.835,"endTime":59.021,"body":"larger part for the most part i"},{"speaker":"[aaron_straker]","startTime":55.835,"endTime":59.021,"body":"should say but before we get into this"},{"speaker":"[bryan_boorstein]","startTime":59.14,"endTime":59.284,"body":"ye"},{"speaker":"[aaron_straker]","startTime":59.322,"endTime":61.366,"body":"as always brian kick us off with"},{"speaker":"[aaron_straker]","startTime":59.322,"endTime":61.366,"body":"some updates"},{"speaker":"[bryan_boorstein]","startTime":62.741,"endTime":66.226,"body":"yeah we're back to the q n"},{"speaker":"[bryan_boorstein]","startTime":62.741,"endTime":66.226,"body":"a episode i love these man they're just"},{"speaker":"[bryan_boorstein]","startTime":66.287,"endTime":69.292,"body":"so free flowing and fun and i"},{"speaker":"[bryan_boorstein]","startTime":66.287,"endTime":69.292,"body":"love that we get to kind of jump"},{"speaker":"[bryan_boorstein]","startTime":69.352,"endTime":73.438,"body":"around hit a bunch of different topics"},{"speaker":"[bryan_boorstein]","startTime":69.352,"endTime":73.438,"body":"so for me i'll be quick with my"},{"speaker":"[bryan_boorstein]","startTime":73.559,"endTime":80.92,"body":"updates i started my new messocycle for"},{"speaker":"[bryan_boorstein]","startTime":73.559,"endTime":80.92,"body":"myself on beds program which is available on"},{"speaker":"[bryan_boorstein]","startTime":81.06,"endTime":86.469,"body":"the train heroic app through paragon but"},{"speaker":"[bryan_boorstein]","startTime":81.06,"endTime":86.469,"body":"on eleven fourteen i started my new mess"},{"speaker":"[bryan_boorstein]","startTime":87.37100000000001,"endTime":91.477,"body":"still a push pole eggs and i"},{"speaker":"[bryan_boorstein]","startTime":87.37100000000001,"endTime":91.477,"body":"mentioned on the last episode with adam net"},{"speaker":"[bryan_boorstein]","startTime":91.758,"endTime":95.214,"body":"that i had four to six different"},{"speaker":"[bryan_boorstein]","startTime":91.758,"endTime":95.214,"body":"kind of movement swaps that i was going"},{"speaker":"[bryan_boorstein]","startTime":95.255,"endTime":101.038,"body":"to put in and i discussed specifically"},{"speaker":"[bryan_boorstein]","startTime":95.255,"endTime":101.038,"body":"the kind of rear dealt pull around movement"},{"speaker":"[bryan_boorstein]","startTime":101.358,"endTime":104.443,"body":"where the arm would come across the"},{"speaker":"[bryan_boorstein]","startTime":101.358,"endTime":104.443,"body":"body and you'd kind of sweep and pull"},{"speaker":"[bryan_boorstein]","startTime":104.563,"endTime":108.73,"body":"almost like the start of a bow"},{"speaker":"[bryan_boorstein]","startTime":104.563,"endTime":108.73,"body":"and arrow type thing which lines really well"},{"speaker":"[bryan_boorstein]","startTime":108.791,"endTime":113.939,"body":"for the rear dealt but i tested"},{"speaker":"[bryan_boorstein]","startTime":108.791,"endTime":113.939,"body":"that out along with a couple other variations"},{"speaker":"[bryan_boorstein]","startTime":114.44,"endTime":120.53,"body":"and ultimately for a couple of reasons"},{"speaker":"[bryan_boorstein]","startTime":114.44,"endTime":120.53,"body":"i decided on doing a by lateral dealt"},{"speaker":"[bryan_boorstein]","startTime":120.59,"endTime":125.679,"body":"pull down which i didn't actually realize"},{"speaker":"[bryan_boorstein]","startTime":120.59,"endTime":125.679,"body":"i could do in my set up but"},{"speaker":"[bryan_boorstein]","startTime":126.34,"endTime":131.248,"body":"since i bought that hammy strap which"},{"speaker":"[bryan_boorstein]","startTime":126.34,"endTime":131.248,"body":"acts as like a seat belt essentially i"},{"speaker":"[bryan_boorstein]","startTime":132.029,"endTime":135.936,"body":"i now do like regular pull downs"},{"speaker":"[bryan_boorstein]","startTime":132.029,"endTime":135.936,"body":"as if i had those pads that go"},{"speaker":"[bryan_boorstein]","startTime":136.05599999999998,"endTime":141.565,"body":"over the knees so i was super"},{"speaker":"[bryan_boorstein]","startTime":136.05599999999998,"endTime":141.565,"body":"happy to discover that because one of the"},{"speaker":"[bryan_boorstein]","startTime":141.60500000000002,"endTime":145.812,"body":"things i'm trying to do this cycle"},{"speaker":"[bryan_boorstein]","startTime":141.60500000000002,"endTime":145.812,"body":"is slightly less unilateral work like i do"},{"speaker":"[bryan_boorstein]","startTime":145.872,"endTime":149.358,"body":"have a split squat and a single"},{"speaker":"[bryan_boorstein]","startTime":145.872,"endTime":149.358,"body":"leg red l and a one arm pull"},{"speaker":"[bryan_boorstein]","startTime":149.458,"endTime":152.94400000000002,"body":"down but i think aside from those"},{"speaker":"[bryan_boorstein]","startTime":149.458,"endTime":152.94400000000002,"body":"three maybe a one arm lateral raise too"},{"speaker":"[bryan_boorstein]","startTime":153.245,"endTime":157.932,"body":"but okay so for four single arm"},{"speaker":"[bryan_boorstein]","startTime":153.245,"endTime":157.932,"body":"single limb movements but i'm trying to do"},{"speaker":"[bryan_boorstein]","startTime":158.033,"endTime":163.161,"body":"less single in work in general because"},{"speaker":"[bryan_boorstein]","startTime":158.033,"endTime":163.161,"body":"i find it just exhausting um to have"},{"speaker":"[bryan_boorstein]","startTime":163.221,"endTime":166.206,"body":"to do double the work and it"},{"speaker":"[bryan_boorstein]","startTime":163.221,"endTime":166.206,"body":"double the amount of hard sets and all"},{"speaker":"[bryan_boorstein]","startTime":166.246,"endTime":172.016,"body":"that sort of stuff so decide on"},{"speaker":"[bryan_boorstein]","startTime":166.246,"endTime":172.016,"body":"the bilateral reared out pull down and in"},{"speaker":"[bryan_boorstein]","startTime":172.096,"endTime":177.225,"body":"effect what it kind of ends up"},{"speaker":"[bryan_boorstein]","startTime":172.096,"endTime":177.225,"body":"looking like is your like typical wide grip"},{"speaker":"[bryan_boorstein]","startTime":177.625,"endTime":182.954,"body":"pull down with the just difference being"},{"speaker":"[bryan_boorstein]","startTime":177.625,"endTime":182.954,"body":"my grip actually starts a little narrower so"},{"speaker":"[bryan_boorstein]","startTime":183.034,"endTime":186.961,"body":"i get a little bit of narrow"},{"speaker":"[bryan_boorstein]","startTime":183.034,"endTime":186.961,"body":"to wide pull as i go which i"},{"speaker":"[bryan_boorstein]","startTime":187.021,"endTime":191.588,"body":"think is even better for the rear"},{"speaker":"[bryan_boorstein]","startTime":187.021,"endTime":191.588,"body":"adults and probably takes the terris just a"},{"speaker":"[bryan_boorstein]","startTime":191.789,"endTime":195.675,"body":"little bit out by not having that"},{"speaker":"[bryan_boorstein]","startTime":191.789,"endTime":195.675,"body":"wide to narrow poll it's more of the"},{"speaker":"[bryan_boorstein]","startTime":196.216,"endTime":200.103,"body":"narrow to wide pull um lines up"},{"speaker":"[bryan_boorstein]","startTime":196.216,"endTime":200.103,"body":"super well for the rear delt i get"},{"speaker":"[bryan_boorstein]","startTime":200.143,"endTime":206.954,"body":"myself into thoracic extension so i lean"},{"speaker":"[bryan_boorstein]","startTime":200.143,"endTime":206.954,"body":"back slight arching spine and and it's it's"},{"speaker":"[bryan_boorstein]","startTime":206.994,"endTime":210.58,"body":"phenomenal at least in the first kind"},{"speaker":"[bryan_boorstein]","startTime":206.994,"endTime":210.58,"body":"of de load flow week where i tested"},{"speaker":"[bryan_boorstein]","startTime":210.64,"endTime":216.811,"body":"it out so excited to progress with"},{"speaker":"[bryan_boorstein]","startTime":210.64,"endTime":216.811,"body":"that one i was plan in in doing"},{"speaker":"[bryan_boorstein]","startTime":216.891,"endTime":220.857,"body":"a trap bar b stance r d"},{"speaker":"[bryan_boorstein]","startTime":216.891,"endTime":220.857,"body":"l but that's just like the back of"},{"speaker":"[bryan_boorstein]","startTime":220.897,"endTime":224.483,"body":"the trap bar kept hitting my back"},{"speaker":"[bryan_boorstein]","startTime":220.897,"endTime":224.483,"body":"leg i couldn't find a comfortable position for"},{"speaker":"[bryan_boorstein]","startTime":224.523,"endTime":230.473,"body":"the back leg and then i remembered"},{"speaker":"[bryan_boorstein]","startTime":224.523,"endTime":230.473,"body":"how much i would get out of rear"},{"speaker":"[bryan_boorstein]","startTime":230.533,"endTime":235.982,"body":"foot elevated r d ls um and"},{"speaker":"[bryan_boorstein]","startTime":230.533,"endTime":235.982,"body":"so i also realized that i would be"},{"speaker":"[bryan_boorstein]","startTime":236.123,"endTime":239.929,"body":"fine with my dumb bells up to"},{"speaker":"[bryan_boorstein]","startTime":236.123,"endTime":239.929,"body":"a hundred pounds doing a rear foot dumb"},{"speaker":"[bryan_boorstein]","startTime":239.949,"endTime":244.697,"body":"bell i don't think i'll be able"},{"speaker":"[bryan_boorstein]","startTime":239.949,"endTime":244.697,"body":"to do more than i think that six"},{"speaker":"[bryan_boorstein]","startTime":244.777,"endTime":248.463,"body":"to twelve rep range is going to"},{"speaker":"[bryan_boorstein]","startTime":244.777,"endTime":248.463,"body":"be super solid for the entire messocycle for"},{"speaker":"[bryan_boorstein]","startTime":248.523,"endTime":254.253,"body":"me and and i did one set"},{"speaker":"[bryan_boorstein]","startTime":248.523,"endTime":254.253,"body":"in my de load week with seventy five"},{"speaker":"[bryan_boorstein]","startTime":254.313,"endTime":257.578,"body":"pounds per hand for six reps it"},{"speaker":"[bryan_boorstein]","startTime":254.313,"endTime":257.578,"body":"was probably like a five r i r"},{"speaker":"[bryan_boorstein]","startTime":258.3,"endTime":262.747,"body":"and my ass has been sore for"},{"speaker":"[bryan_boorstein]","startTime":258.3,"endTime":262.747,"body":"like three days so i know for sure"},{"speaker":"[bryan_boorstein]","startTime":263.288,"endTime":266.553,"body":"that this is going to be effective"},{"speaker":"[bryan_boorstein]","startTime":263.288,"endTime":266.553,"body":"movement to add and i think i'm just"},{"speaker":"[bryan_boorstein]","startTime":266.594,"endTime":271.241,"body":"going to continue doing one set until"},{"speaker":"[bryan_boorstein]","startTime":266.594,"endTime":271.241,"body":"that doesn't seem like enough anymore but that's"},{"speaker":"[bryan_boorstein]","startTime":271.301,"endTime":276.73,"body":"the updates on the program my knee"},{"speaker":"[bryan_boorstein]","startTime":271.301,"endTime":276.73,"body":"is in a week eight ter p r"},{"speaker":"[bryan_boorstein]","startTime":276.77,"endTime":279.996,"body":"p now and i think this is"},{"speaker":"[bryan_boorstein]","startTime":276.77,"endTime":279.996,"body":"the first week where i actually feel like"},{"speaker":"[bryan_boorstein]","startTime":280.05600000000004,"endTime":285.325,"body":"maybe it's better than it was before"},{"speaker":"[bryan_boorstein]","startTime":280.05600000000004,"endTime":285.325,"body":"p r p i've had this like insane"},{"speaker":"[bryan_boorstein]","startTime":285.445,"endTime":289.912,"body":"tightness along the inside of my knee"},{"speaker":"[bryan_boorstein]","startTime":285.445,"endTime":289.912,"body":"that we just stem prior episodes i think"},{"speaker":"[bryan_boorstein]","startTime":289.993,"endTime":296.824,"body":"is the pzansarine versa is what was"},{"speaker":"[bryan_boorstein]","startTime":289.993,"endTime":296.824,"body":"the diagnosis from the doctor in getting some"},{"speaker":"[bryan_boorstein]","startTime":296.904,"endTime":302.654,"body":"work on it with nicole she's a"},{"speaker":"[bryan_boorstein]","startTime":296.904,"endTime":302.654,"body":"she's t locally she's awesome snaps if you"},{"speaker":"[bryan_boorstein]","startTime":302.694,"endTime":308.043,"body":"guys are local to colorado but she's"},{"speaker":"[bryan_boorstein]","startTime":302.694,"endTime":308.043,"body":"been doing a lot of work on that"},{"speaker":"[bryan_boorstein]","startTime":308.123,"endTime":311.468,"body":"kind of inner thigh area and there's"},{"speaker":"[bryan_boorstein]","startTime":308.123,"endTime":311.468,"body":"a lot of things that it could be"},{"speaker":"[bryan_boorstein]","startTime":311.588,"endTime":317.599,"body":"like the sartor reis and the adductor"},{"speaker":"[bryan_boorstein]","startTime":311.588,"endTime":317.599,"body":"and the semi tendinosis i think all kind"},{"speaker":"[bryan_boorstein]","startTime":317.679,"endTime":323.609,"body":"of converge into that same area like"},{"speaker":"[bryan_boorstein]","startTime":317.679,"endTime":323.609,"body":"just below the medial side of of the"},{"speaker":"[bryan_boorstein]","startTime":323.649,"endTime":328.537,"body":"knee um so she she spent a"},{"speaker":"[bryan_boorstein]","startTime":323.649,"endTime":328.537,"body":"bunch of time grinding it out and deep"},{"speaker":"[bryan_boorstein]","startTime":328.617,"endTime":331.922,"body":"tissue stuff in there and doing some"},{"speaker":"[bryan_boorstein]","startTime":328.617,"endTime":331.922,"body":"needling and so i'm going to continue doing"},{"speaker":"[bryan_boorstein]","startTime":331.962,"endTime":336.55,"body":"that and hopefully i'll have some even"},{"speaker":"[bryan_boorstein]","startTime":331.962,"endTime":336.55,"body":"more positive updates for you guys we go"},{"speaker":"[bryan_boorstein]","startTime":336.831,"endTime":342.74,"body":"on the next thing is physique forty"},{"speaker":"[bryan_boorstein]","startTime":336.831,"endTime":342.74,"body":"five is a new program from paragon that's"},{"speaker":"[bryan_boorstein]","startTime":342.78,"endTime":347.769,"body":"dropping on december fifth this is our"},{"speaker":"[bryan_boorstein]","startTime":342.78,"endTime":347.769,"body":"solution to people that don't have seventy five"},{"speaker":"[bryan_boorstein]","startTime":347.829,"endTime":353.779,"body":"minutes spending the gym um and in"},{"speaker":"[bryan_boorstein]","startTime":347.829,"endTime":353.779,"body":"doing in preparing this program and writing the"},{"speaker":"[bryan_boorstein]","startTime":353.819,"endTime":359.849,"body":"blog for it i stumbled across a"},{"speaker":"[bryan_boorstein]","startTime":353.819,"endTime":359.849,"body":"two thousand seventeen meta analysis and systematic review"},{"speaker":"[bryan_boorstein]","startTime":359.949,"endTime":366.099,"body":"from and feld and colleagues and to"},{"speaker":"[bryan_boorstein]","startTime":359.949,"endTime":366.099,"body":"be completely honest i cherry picked these quotes"},{"speaker":"[bryan_boorstein]","startTime":366.6,"endTime":373.27,"body":"and they were part of longer sentences"},{"speaker":"[bryan_boorstein]","startTime":366.6,"endTime":373.27,"body":"but for the sake of argument i think"},{"speaker":"[bryan_boorstein]","startTime":373.31,"endTime":377.234,"body":"that they demonstrate a point that i'm"},{"speaker":"[bryan_boorstein]","startTime":373.31,"endTime":377.234,"body":"trying to make with with physique forty five"},{"speaker":"[bryan_boorstein]","startTime":377.374,"endTime":384.45,"body":"in that the majority of your gains"},{"speaker":"[bryan_boorstein]","startTime":377.374,"endTime":384.45,"body":"from training come in the first set or"},{"speaker":"[bryan_boorstein]","startTime":384.55,"endTime":388.955,"body":"two sets and then everything after that"},{"speaker":"[bryan_boorstein]","startTime":384.55,"endTime":388.955,"body":"is kind of this depreciating almost a sum"},{"speaker":"[bryan_boorstein]","startTime":389.055,"endTime":395.443,"body":"total response where the more you do"},{"speaker":"[bryan_boorstein]","startTime":389.055,"endTime":395.443,"body":"you might get more return on investment but"},{"speaker":"[bryan_boorstein]","startTime":395.483,"endTime":399.329,"body":"it's going to be depreciating so there's"},{"speaker":"[bryan_boorstein]","startTime":395.483,"endTime":399.329,"body":"a dose response relationship and then as you"},{"speaker":"[bryan_boorstein]","startTime":399.369,"endTime":402.555,"body":"guys know it's an upside down you"},{"speaker":"[bryan_boorstein]","startTime":399.369,"endTime":402.555,"body":"curve as well where you can do too"},{"speaker":"[bryan_boorstein]","startTime":402.655,"endTime":407.005,"body":"much and then you actually start having"},{"speaker":"[bryan_boorstein]","startTime":402.655,"endTime":407.005,"body":"worse results um so with those two things"},{"speaker":"[bryan_boorstein]","startTime":407.065,"endTime":413.443,"body":"in mind these two quotes are from"},{"speaker":"[bryan_boorstein]","startTime":407.065,"endTime":413.443,"body":"that systematic review and meta analysis clearly substantial"},{"speaker":"[bryan_boorstein]","startTime":413.543,"endTime":419.232,"body":"hypertrophit gains can be made using low"},{"speaker":"[bryan_boorstein]","startTime":413.543,"endTime":419.232,"body":"volume protocols under four weekly sets per muscle"},{"speaker":"[bryan_boorstein]","startTime":419.272,"endTime":424.601,"body":"group such an approach therefore represents a"},{"speaker":"[bryan_boorstein]","startTime":419.272,"endTime":424.601,"body":"viable muscle building option and then it went"},{"speaker":"[bryan_boorstein]","startTime":424.701,"endTime":427.546,"body":"on to say but not as much"},{"speaker":"[bryan_boorstein]","startTime":424.701,"endTime":427.546,"body":"as you know doing more sets et cetera"},{"speaker":"[bryan_boorstein]","startTime":427.586,"endTime":431.753,"body":"et cetera i didn't include that part"},{"speaker":"[bryan_boorstein]","startTime":427.586,"endTime":431.753,"body":"of the quote um then the next quote"},{"speaker":"[bryan_boorstein]","startTime":431.793,"endTime":437.281,"body":"was when considering a weekly sets as"},{"speaker":"[bryan_boorstein]","startTime":431.793,"endTime":437.281,"body":"a binary predict or of less than nine"},{"speaker":"[bryan_boorstein]","startTime":437.361,"endTime":445.931,"body":"sets versus more than nine sets findings"},{"speaker":"[bryan_boorstein]","startTime":437.361,"endTime":445.931,"body":"did not reach statistical significance between conditions um"},{"speaker":"[bryan_boorstein]","startTime":446.252,"endTime":450.887,"body":"so i mean that's that's that's crazy"},{"speaker":"[bryan_boorstein]","startTime":446.252,"endTime":450.887,"body":"like somewhere between i mean if under four"},{"speaker":"[bryan_boorstein]","startTime":451.008,"endTime":457.677,"body":"sets can get you substantial hyportrophic benefits"},{"speaker":"[bryan_boorstein]","startTime":451.008,"endTime":457.677,"body":"and then under nine or over nine is"},{"speaker":"[bryan_boorstein]","startTime":458.018,"endTime":462.205,"body":"non significant i think you can pretty"},{"speaker":"[bryan_boorstein]","startTime":458.018,"endTime":462.205,"body":"confidently hang out in that like five to"},{"speaker":"[bryan_boorstein]","startTime":462.265,"endTime":469.066,"body":"nine sets per mussel group per week"},{"speaker":"[bryan_boorstein]","startTime":462.265,"endTime":469.066,"body":"rain on a general masses level and achieve"},{"speaker":"[bryan_boorstein]","startTime":470.17,"endTime":473.215,"body":"the majority of the results that you're"},{"speaker":"[bryan_boorstein]","startTime":470.17,"endTime":473.215,"body":"going to get so what we did with"},{"speaker":"[bryan_boorstein]","startTime":473.255,"endTime":478.884,"body":"physique forty five is we kind of"},{"speaker":"[bryan_boorstein]","startTime":473.255,"endTime":478.884,"body":"harness that we included much more in intensity"},{"speaker":"[bryan_boorstein]","startTime":478.945,"endTime":482.47,"body":"techniques so we have more rest pause"},{"speaker":"[bryan_boorstein]","startTime":478.945,"endTime":482.47,"body":"sets like partial we're gonna do verse drop"},{"speaker":"[bryan_boorstein]","startTime":482.571,"endTime":488.661,"body":"sets we're going to prioritize more length"},{"speaker":"[bryan_boorstein]","startTime":482.571,"endTime":488.661,"body":"and movements over all we're eliminating caves and"},{"speaker":"[bryan_boorstein]","startTime":488.801,"endTime":491.946,"body":"abs so if that's something that you"},{"speaker":"[bryan_boorstein]","startTime":488.801,"endTime":491.946,"body":"think it's important to do you can find"},{"speaker":"[bryan_boorstein]","startTime":492.066,"endTime":494.651,"body":"ten minutes on your own to do"},{"speaker":"[bryan_boorstein]","startTime":492.066,"endTime":494.651,"body":"caves and ab but if you only have"},{"speaker":"[bryan_boorstein]","startTime":494.691,"endTime":497.716,"body":"forty five minutes of training there's a"},{"speaker":"[bryan_boorstein]","startTime":494.691,"endTime":497.716,"body":"lot more important stuff you can do there"},{"speaker":"[bryan_boorstein]","startTime":498.477,"endTime":502.063,"body":"and then the other final piece of"},{"speaker":"[bryan_boorstein]","startTime":498.477,"endTime":502.063,"body":"physique forty five is there's no special de"},{"speaker":"[bryan_boorstein]","startTime":502.123,"endTime":506.531,"body":"cycles or strength cycles because you can't"},{"speaker":"[bryan_boorstein]","startTime":502.123,"endTime":506.531,"body":"really in fort i mean if you can't"},{"speaker":"[bryan_boorstein]","startTime":506.891,"endTime":510.036,"body":"work up to a one re max"},{"speaker":"[bryan_boorstein]","startTime":506.891,"endTime":510.036,"body":"on a back squat something like that like"},{"speaker":"[bryan_boorstein]","startTime":510.056,"endTime":514.524,"body":"that will take you forty five minutes"},{"speaker":"[bryan_boorstein]","startTime":510.056,"endTime":514.524,"body":"for some people so um it's basically the"},{"speaker":"[bryan_boorstein]","startTime":514.764,"endTime":520.033,"body":"best solution we can create given the"},{"speaker":"[bryan_boorstein]","startTime":514.764,"endTime":520.033,"body":"time here and i would be surprised if"},{"speaker":"[bryan_boorstein]","startTime":520.0930000000001,"endTime":525.722,"body":"people that dedicate super hard to those"},{"speaker":"[bryan_boorstein]","startTime":520.0930000000001,"endTime":525.722,"body":"forty five minutes even notice any differences between"},{"speaker":"[bryan_boorstein]","startTime":525.7629999999999,"endTime":528.908,"body":"the people that are putting in seventy"},{"speaker":"[bryan_boorstein]","startTime":525.7629999999999,"endTime":528.908,"body":"five minutes and doing cabs and abs and"},{"speaker":"[bryan_boorstein]","startTime":529.028,"endTime":533.598,"body":"doing periodizatio and and all this stuff"},{"speaker":"[bryan_boorstein]","startTime":529.028,"endTime":533.598,"body":"so anyway i think that's super cool and"},{"speaker":"[bryan_boorstein]","startTime":533.6379999999999,"endTime":540.483,"body":"i'm excited to implement that program for"},{"speaker":"[bryan_boorstein]","startTime":533.6379999999999,"endTime":540.483,"body":"paragon starting december fifth um and then i"},{"speaker":"[bryan_boorstein]","startTime":540.543,"endTime":544.07,"body":"have one more update but it kind"},{"speaker":"[bryan_boorstein]","startTime":540.543,"endTime":544.07,"body":"of transitions us into the first question so"},{"speaker":"[bryan_boorstein]","startTime":544.131,"endTime":547.197,"body":"why don't we jump over your way"},{"speaker":"[bryan_boorstein]","startTime":544.131,"endTime":547.197,"body":"get some updates and then we'll come back"},{"speaker":"[bryan_boorstein]","startTime":547.257,"endTime":547.397,"body":"here"},{"speaker":"[aaron_straker]","startTime":548.948,"endTime":552.615,"body":"yeah i have a couple follow up"},{"speaker":"[aaron_straker]","startTime":548.948,"endTime":552.615,"body":"to the the physique forty five i think"},{"speaker":"[aaron_straker]","startTime":552.635,"endTime":557.866,"body":"that's really really cool it's solving a"},{"speaker":"[aaron_straker]","startTime":552.635,"endTime":557.866,"body":"it's a solution to people who are like"},{"speaker":"[aaron_straker]","startTime":558.708,"endTime":562.614,"body":"seriously significantly short of time and then"},{"speaker":"[aaron_straker]","startTime":558.708,"endTime":562.614,"body":"that was a follow up question i was"},{"speaker":"[aaron_straker]","startTime":562.674,"endTime":566.901,"body":"going to have is because we're doing"},{"speaker":"[aaron_straker]","startTime":562.674,"endTime":566.901,"body":"less sets is it closer proximity to failure"},{"speaker":"[aaron_straker]","startTime":566.961,"endTime":571.89,"body":"is their intensity techniques and indifferent stuff"},{"speaker":"[aaron_straker]","startTime":566.961,"endTime":571.89,"body":"and i that's really really cool i think"},{"speaker":"[aaron_straker]","startTime":572.29,"endTime":577.038,"body":"personally my training i don't think it"},{"speaker":"[aaron_straker]","startTime":572.29,"endTime":577.038,"body":"will ever go down to forty five minutes"},{"speaker":"[aaron_straker]","startTime":577.179,"endTime":583.619,"body":"unless there's other weird you know life"},{"speaker":"[aaron_straker]","startTime":577.179,"endTime":583.619,"body":"circumstances but i just prefer to train lower"},{"speaker":"[aaron_straker]","startTime":583.739,"endTime":590.75,"body":"volume now closer to failure more intensity"},{"speaker":"[aaron_straker]","startTime":583.739,"endTime":590.75,"body":"techniques like that's just what i a subjective"},{"speaker":"[aaron_straker]","startTime":591.231,"endTime":592.954,"body":"feedback i just would prefer to do"},{"speaker":"[bryan_boorstein]","startTime":592.99,"endTime":593.171,"body":"oh"},{"speaker":"[aaron_straker]","startTime":593.074,"endTime":596.179,"body":"like two hard sets of like rest"},{"speaker":"[aaron_straker]","startTime":593.074,"endTime":596.179,"body":"pals or something like that is opposed to"},{"speaker":"[aaron_straker]","startTime":596.239,"endTime":598.463,"body":"like four sets to like a two"},{"speaker":"[bryan_boorstein]","startTime":598.46,"endTime":598.604,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":599.444,"endTime":603.092,"body":"or three r or something like that"},{"speaker":"[aaron_straker]","startTime":599.444,"endTime":603.092,"body":"um so i think that's a really really"},{"speaker":"[aaron_straker]","startTime":603.152,"endTime":604.775,"body":"cool solution you guys are putting out"},{"speaker":"[aaron_straker]","startTime":603.152,"endTime":604.775,"body":"there"},{"speaker":"[bryan_boorstein]","startTime":605.64,"endTime":605.84,"body":"thanks"},{"speaker":"[aaron_straker]","startTime":605.738,"endTime":606.488,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":605.88,"endTime":609.646,"body":"man yeah we i did the math"},{"speaker":"[bryan_boorstein]","startTime":605.88,"endTime":609.646,"body":"in the blog on like what it would"},{"speaker":"[bryan_boorstein]","startTime":609.706,"endTime":615.456,"body":"be if you did three sets of"},{"speaker":"[bryan_boorstein]","startTime":609.706,"endTime":615.456,"body":"fifteen with like normal rest periods and you"},{"speaker":"[bryan_boorstein]","startTime":615.536,"endTime":619.282,"body":"essentially get fifteen effective reps if you're"},{"speaker":"[bryan_boorstein]","startTime":615.536,"endTime":619.282,"body":"and i use the effective reps model right"},{"speaker":"[aaron_straker]","startTime":619.893,"endTime":619.973,"body":"hm"},{"speaker":"[bryan_boorstein]","startTime":620.124,"endTime":622.728,"body":"but you have to do thirty quote"},{"speaker":"[bryan_boorstein]","startTime":620.124,"endTime":622.728,"body":"ineffective"},{"speaker":"[aaron_straker]","startTime":622.277,"endTime":622.298,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":622.788,"endTime":628.177,"body":"reps to get the fifteen effective reps"},{"speaker":"[bryan_boorstein]","startTime":622.788,"endTime":628.177,"body":"and then i compared that to one set"},{"speaker":"[bryan_boorstein]","startTime":628.397,"endTime":634.788,"body":"of ten uh with three rest pause"},{"speaker":"[bryan_boorstein]","startTime":628.397,"endTime":634.788,"body":"sets after and in my example i assumed"},{"speaker":"[bryan_boorstein]","startTime":634.808,"endTime":637.793,"body":"you got ten on the first set"},{"speaker":"[bryan_boorstein]","startTime":634.808,"endTime":637.793,"body":"and then it went five four three on"},{"speaker":"[bryan_boorstein]","startTime":638.454,"endTime":642.521,"body":"the rest pause sets and if you"},{"speaker":"[bryan_boorstein]","startTime":638.454,"endTime":642.521,"body":"do the math on that un with seventeen"},{"speaker":"[bryan_boorstein]","startTime":642.641,"endTime":647.95,"body":"effective reps and you have only five"},{"speaker":"[bryan_boorstein]","startTime":642.641,"endTime":647.95,"body":"ineffective res which are the first five reps"},{"speaker":"[bryan_boorstein]","startTime":648.03,"endTime":652.878,"body":"of the ten rep set so it's"},{"speaker":"[bryan_boorstein]","startTime":648.03,"endTime":652.878,"body":"a significantly more time efficient approach to get"},{"speaker":"[bryan_boorstein]","startTime":652.998,"endTime":658.668,"body":"even more active reps it's hard obviously"},{"speaker":"[bryan_boorstein]","startTime":652.998,"endTime":658.668,"body":"like three sets of fifteen probably is subjectively"},{"speaker":"[bryan_boorstein]","startTime":658.768,"endTime":664.297,"body":"easier than doing one hard set with"},{"speaker":"[bryan_boorstein]","startTime":658.768,"endTime":664.297,"body":"three rest pause afterward but i think that"},{"speaker":"[bryan_boorstein]","startTime":664.337,"endTime":667.382,"body":"when you have forty five minutes you"},{"speaker":"[bryan_boorstein]","startTime":664.337,"endTime":667.382,"body":"know if that's the way that you can"},{"speaker":"[bryan_boorstein]","startTime":668.243,"endTime":671.508,"body":"meet your goals then i think it's"},{"speaker":"[bryan_boorstein]","startTime":668.243,"endTime":671.508,"body":"a super viable way of doing so"},{"speaker":"[aaron_straker]","startTime":672.188,"endTime":672.769,"body":"yeah i think"},{"speaker":"[bryan_boorstein]","startTime":672.722,"endTime":673.3,"body":"kay"},{"speaker":"[aaron_straker]","startTime":672.829,"endTime":675.974,"body":"it can also like for people who"},{"speaker":"[aaron_straker]","startTime":672.829,"endTime":675.974,"body":"have a hard time like keeping their head"},{"speaker":"[aaron_straker]","startTime":676.014,"endTime":680.021,"body":"in the game in the gym or"},{"speaker":"[aaron_straker]","startTime":676.014,"endTime":680.021,"body":"like like okay we have three sets of"},{"speaker":"[aaron_straker]","startTime":680.081,"endTime":683.667,"body":"fifteen with like three minutes of rest"},{"speaker":"[aaron_straker]","startTime":680.081,"endTime":683.667,"body":"in between if you're like someone who's just"},{"speaker":"[aaron_straker]","startTime":683.707,"endTime":687.553,"body":"like i'm going to get lost on"},{"speaker":"[aaron_straker]","startTime":683.707,"endTime":687.553,"body":"twitter or instagram or something like that like"},{"speaker":"[aaron_straker]","startTime":687.593,"endTime":691.419,"body":"that helps with that as well because"},{"speaker":"[aaron_straker]","startTime":687.593,"endTime":691.419,"body":"with those rest pause sets you need to"},{"speaker":"[aaron_straker]","startTime":691.459,"endTime":695.446,"body":"be like okay i'm taking my fifteen"},{"speaker":"[aaron_straker]","startTime":691.459,"endTime":695.446,"body":"set keeps your head in it as opposed"},{"speaker":"[aaron_straker]","startTime":695.486,"endTime":698.436,"body":"to like well i have three men"},{"speaker":"[aaron_straker]","startTime":695.486,"endTime":698.436,"body":"it's to funk around before my next set"},{"speaker":"[aaron_straker]","startTime":698.536,"endTime":699.841,"body":"sort of thing so i think"},{"speaker":"[bryan_boorstein]","startTime":699.86,"endTime":699.98,"body":"yep"},{"speaker":"[aaron_straker]","startTime":699.882,"endTime":700.363,"body":"it's really really"},{"speaker":"[bryan_boorstein]","startTime":700.281,"endTime":700.381,"body":"for"},{"speaker":"[aaron_straker]","startTime":700.404,"endTime":700.564,"body":"cool"},{"speaker":"[bryan_boorstein]","startTime":700.421,"endTime":701.765,"body":"sure thanks dude"},{"speaker":"[aaron_straker]","startTime":702.779,"endTime":704.622,"body":"uh up dates on my end so"},{"speaker":"[bryan_boorstein]","startTime":704.65,"endTime":705.25,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":704.742,"endTime":709.791,"body":"i guess by the time this episode"},{"speaker":"[aaron_straker]","startTime":704.742,"endTime":709.791,"body":"releases it will be the twenty second which"},{"speaker":"[aaron_straker]","startTime":709.811,"endTime":713.397,"body":"is going to be like right heading"},{"speaker":"[aaron_straker]","startTime":709.811,"endTime":713.397,"body":"into the thanksgiving holiday"},{"speaker":"[bryan_boorstein]","startTime":713.32,"endTime":713.44,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":713.818,"endTime":717.8,"body":"you're in north united states"},{"speaker":"[bryan_boorstein]","startTime":717.79,"endTime":717.99,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":717.88,"endTime":721.584,"body":"let's let's put it that way um"},{"speaker":"[aaron_straker]","startTime":717.88,"endTime":721.584,"body":"and with that comes like black friday and"},{"speaker":"[aaron_straker]","startTime":721.624,"endTime":726.891,"body":"stuff and i will have some sales"},{"speaker":"[aaron_straker]","startTime":721.624,"endTime":726.891,"body":"going on on my coaching products none of"},{"speaker":"[aaron_straker]","startTime":726.931,"endTime":731.218,"body":"my coaching services will be on sale"},{"speaker":"[aaron_straker]","startTime":726.931,"endTime":731.218,"body":"but the done for you client checking 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so"},{"speaker":"[aaron_straker]","startTime":750.17,"endTime":754.857,"body":"if that interests you take a look"},{"speaker":"[aaron_straker]","startTime":750.17,"endTime":754.857,"body":"at that and get them on the cheap"},{"speaker":"[aaron_straker]","startTime":756.42,"endTime":756.941,"body":"that is the first"},{"speaker":"[bryan_boorstein]","startTime":756.97,"endTime":756.99,"body":"m"},{"speaker":"[aaron_straker]","startTime":757.061,"endTime":757.141,"body":"one"},{"speaker":"[bryan_boorstein]","startTime":758.029,"endTime":758.05,"body":"m"},{"speaker":"[aaron_straker]","startTime":758.343,"endTime":763.492,"body":"and then i wrapped up a big"},{"speaker":"[aaron_straker]","startTime":758.343,"endTime":763.492,"body":"consulting project uh to on board an existing"},{"speaker":"[aaron_straker]","startTime":763.552,"endTime":764.093,"body":"coach with an"},{"speaker":"[bryan_boorstein]","startTime":764.11,"endTime":764.333,"body":"oh"},{"speaker":"[aaron_straker]","startTime":764.173,"endTime":766.717,"body":"existing business into all of my systems"},{"speaker":"[bryan_boorstein]","startTime":766.429,"endTime":766.45,"body":"m"},{"speaker":"[aaron_straker]","startTime":767.318,"endTime":767.699,"body":"and set"},{"speaker":"[bryan_boorstein]","startTime":767.56,"endTime":767.783,"body":"oh"},{"speaker":"[aaron_straker]","startTime":767.759,"endTime":771.385,"body":"up which i was actually just describing"},{"speaker":"[aaron_straker]","startTime":767.759,"endTime":771.385,"body":"and then more so that was like a"},{"speaker":"[aaron_straker]","startTime":771.465,"endTime":775.961,"body":"really really cool experience um m it"},{"speaker":"[aaron_straker]","startTime":771.465,"endTime":775.961,"body":"was it was kind of new for me"},{"speaker":"[aaron_straker]","startTime":776.462,"endTime":779.967,"body":"because there was parts like the dunfieclient"},{"speaker":"[aaron_straker]","startTime":776.462,"endTime":779.967,"body":"check and system the models that i would"},{"speaker":"[aaron_straker]","startTime":780.008,"endTime":784.074,"body":"like sell and other coaches would use"},{"speaker":"[aaron_straker]","startTime":780.008,"endTime":784.074,"body":"but this was the first time that someone"},{"speaker":"[aaron_straker]","startTime":784.114,"endTime":788.902,"body":"with an existing business like i own"},{"speaker":"[aaron_straker]","startTime":784.114,"endTime":788.902,"body":"ordered them onto all of my striker nutrition"},{"speaker":"[aaron_straker]","startTime":789.003,"endTime":794.371,"body":"co tools so that was really really"},{"speaker":"[aaron_straker]","startTime":789.003,"endTime":794.371,"body":"cool to do he's fucking stoked about it"},{"speaker":"[aaron_straker]","startTime":794.732,"endTime":799.422,"body":"tons of great feedback already so it's"},{"speaker":"[aaron_straker]","startTime":794.732,"endTime":799.422,"body":"cool to just see like i guess my"},{"speaker":"[aaron_straker]","startTime":799.623,"endTime":804.278,"body":"impact of things that i never thought"},{"speaker":"[aaron_straker]","startTime":799.623,"endTime":804.278,"body":"would turn into this like go two other"},{"speaker":"[aaron_straker]","startTime":804.338,"endTime":808.685,"body":"places so that was a cool kind"},{"speaker":"[aaron_straker]","startTime":804.338,"endTime":808.685,"body":"of just like business like check the box"},{"speaker":"[aaron_straker]","startTime":808.986,"endTime":809.507,"body":"sort of thing"},{"speaker":"[bryan_boorstein]","startTime":810.441,"endTime":810.622,"body":"very"},{"speaker":"[aaron_straker]","startTime":810.569,"endTime":810.769,"body":"um"},{"speaker":"[bryan_boorstein]","startTime":810.662,"endTime":810.824,"body":"cool"},{"speaker":"[aaron_straker]","startTime":811.51,"endTime":815.236,"body":"on to some personal stuff i am"},{"speaker":"[aaron_straker]","startTime":811.51,"endTime":815.236,"body":"we talked a little bit off line and"},{"speaker":"[aaron_straker]","startTime":815.296,"endTime":819.083,"body":"i think i ment at last week"},{"speaker":"[aaron_straker]","startTime":815.296,"endTime":819.083,"body":"like very very briefly i am in my"},{"speaker":"[aaron_straker]","startTime":819.423,"endTime":825.614,"body":"inflammation and liver flush like two weeks"},{"speaker":"[aaron_straker]","startTime":819.423,"endTime":825.614,"body":"protocol and it is crushing me brian and"},{"speaker":"[aaron_straker]","startTime":825.654,"endTime":829.881,"body":"i were joking off line beforehand so"},{"speaker":"[aaron_straker]","startTime":825.654,"endTime":829.881,"body":"i'm on day nine i have five days"},{"speaker":"[aaron_straker]","startTime":829.981,"endTime":834.889,"body":"left to go i've lost nine pounds"},{"speaker":"[aaron_straker]","startTime":829.981,"endTime":834.889,"body":"so i'm literally losing like a pound today"},{"speaker":"[bryan_boorstein]","startTime":834.772,"endTime":834.975,"body":"wow"},{"speaker":"[aaron_straker]","startTime":835.029,"endTime":838.856,"body":"today yesterday is the first today yesterday"},{"speaker":"[aaron_straker]","startTime":835.029,"endTime":838.856,"body":"today is the first day that i was"},{"speaker":"[aaron_straker]","startTime":838.876,"endTime":843.569,"body":"the same weight one ninety thre on"},{"speaker":"[aaron_straker]","startTime":838.876,"endTime":843.569,"body":"both days but the day from the day"},{"speaker":"[aaron_straker]","startTime":843.649,"endTime":846.114,"body":"before i was down like one point"},{"speaker":"[aaron_straker]","startTime":843.649,"endTime":846.114,"body":"seven or something"},{"speaker":"[bryan_boorstein]","startTime":847.17,"endTime":848.763,"body":"how many calories are you eating on"},{"speaker":"[bryan_boorstein]","startTime":847.17,"endTime":848.763,"body":"this"},{"speaker":"[aaron_straker]","startTime":848.618,"endTime":849.945,"body":"i'm doing like twenty seven hundred"},{"speaker":"[bryan_boorstein]","startTime":851.24,"endTime":855.177,"body":"how are you going to why you're"},{"speaker":"[bryan_boorstein]","startTime":851.24,"endTime":855.177,"body":"losing weight on that mon calories"},{"speaker":"[aaron_straker]","startTime":855.908,"endTime":857.391,"body":"i do not know so"},{"speaker":"[bryan_boorstein]","startTime":857.84,"endTime":858.025,"body":"okay"},{"speaker":"[aaron_straker]","startTime":858.132,"endTime":859.835,"body":"the premise of it is it's like"},{"speaker":"[aaron_straker]","startTime":858.132,"endTime":859.835,"body":"all"},{"speaker":"[bryan_boorstein]","startTime":859.72,"endTime":859.905,"body":"yes"},{"speaker":"[aaron_straker]","startTime":860.276,"endTime":868.249,"body":"whole food um no alcohol no caffeine"},{"speaker":"[aaron_straker]","startTime":860.276,"endTime":868.249,"body":"no dairy no so no grain it's basically"},{"speaker":"[aaron_straker]","startTime":868.349,"endTime":874.7,"body":"i'm doing a lot of fish um"},{"speaker":"[aaron_straker]","startTime":868.349,"endTime":874.7,"body":"very low inflammation low blow vegetables like spinach"},{"speaker":"[aaron_straker]","startTime":875.261,"endTime":881.311,"body":"squash sweet potatoes keen wa a lot"},{"speaker":"[aaron_straker]","startTime":875.261,"endTime":881.311,"body":"of fruit doing like loads of blueberries and"},{"speaker":"[aaron_straker]","startTime":881.371,"endTime":886.179,"body":"strawberries and then like fruit juices as"},{"speaker":"[aaron_straker]","startTime":881.371,"endTime":886.179,"body":"well so like organic on sweetened apple juice"},{"speaker":"[aaron_straker]","startTime":886.72,"endTime":891.888,"body":"pineapple juice all very juice pomegranate juice"},{"speaker":"[aaron_straker]","startTime":886.72,"endTime":891.888,"body":"so i'm doing like a lot jose and"},{"speaker":"[aaron_straker]","startTime":891.968,"endTime":896.135,"body":"it's the thing is like when you"},{"speaker":"[aaron_straker]","startTime":891.968,"endTime":896.135,"body":"and"},{"speaker":"[bryan_boorstein]","startTime":896.14,"endTime":896.16,"body":"m"},{"speaker":"[aaron_straker]","startTime":896.476,"endTime":897.838,"body":"i don't i generally don't talk"},{"speaker":"[bryan_boorstein]","startTime":897.865,"endTime":898.048,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":897.918,"endTime":899.561,"body":"or speak about things like"},{"speaker":"[bryan_boorstein]","startTime":899.506,"endTime":899.547,"body":"a"},{"speaker":"[aaron_straker]","startTime":899.581,"endTime":900.463,"body":"this because i cannot"},{"speaker":"[bryan_boorstein]","startTime":900.37,"endTime":900.614,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":900.583,"endTime":906.795,"body":"explain it in detail but i do"},{"speaker":"[aaron_straker]","startTime":900.583,"endTime":906.795,"body":"firmly believe that like the calories in calories"},{"speaker":"[aaron_straker]","startTime":906.975,"endTime":914.478,"body":"out not that it breaks down under"},{"speaker":"[aaron_straker]","startTime":906.975,"endTime":914.478,"body":"certain circumstances but it's not like always your"},{"speaker":"[aaron_straker]","startTime":914.518,"endTime":918.725,"body":"body doesn't respond equally so like if"},{"speaker":"[aaron_straker]","startTime":914.518,"endTime":918.725,"body":"i was eating these like twenty seven hundred"},{"speaker":"[aaron_straker]","startTime":918.765,"endTime":924.574,"body":"calories but i was doing like i"},{"speaker":"[aaron_straker]","startTime":918.765,"endTime":924.574,"body":"don't know like my typical gate arraid or"},{"speaker":"[aaron_straker]","startTime":924.735,"endTime":932.675,"body":"breads or uh you know like roticorychick"},{"speaker":"[aaron_straker]","startTime":924.735,"endTime":932.675,"body":"in different things like i wouldn't be responding"},{"speaker":"[aaron_straker]","startTime":932.815,"endTime":933.556,"body":"in this manner"},{"speaker":"[bryan_boorstein]","startTime":934.693,"endTime":935.26,"body":"hm"},{"speaker":"[aaron_straker]","startTime":934.738,"endTime":939.586,"body":"and i don't know enough yet around"},{"speaker":"[aaron_straker]","startTime":934.738,"endTime":939.586,"body":"the specifics of that but i have just"},{"speaker":"[aaron_straker]","startTime":939.867,"endTime":941.75,"body":"seen it enough and here i'm on"},{"speaker":"[aaron_straker]","startTime":939.867,"endTime":941.75,"body":"like"},{"speaker":"[bryan_boorstein]","startTime":941.836,"endTime":942.43,"body":"hm"},{"speaker":"[aaron_straker]","startTime":941.85,"endTime":945.116,"body":"literally day nine and i'm doing it"},{"speaker":"[aaron_straker]","startTime":941.85,"endTime":945.116,"body":"with my girl friend jenny and she's down"},{"speaker":"[aaron_straker]","startTime":945.176,"endTime":949.162,"body":"like three and a half pounds she's"},{"speaker":"[aaron_straker]","startTime":945.176,"endTime":949.162,"body":"obviously half the size of me more or"},{"speaker":"[aaron_straker]","startTime":949.223,"endTime":954.83,"body":"less and it's it's wild it's wild"},{"speaker":"[aaron_straker]","startTime":949.223,"endTime":954.83,"body":"how much fat i'm in taking to like"},{"speaker":"[aaron_straker]","startTime":954.91,"endTime":955.011,"body":"i'm"},{"speaker":"[bryan_boorstein]","startTime":955.131,"endTime":955.172,"body":"he"},{"speaker":"[aaron_straker]","startTime":955.491,"endTime":959.816,"body":"being rather gratuitous with my coconut oil"},{"speaker":"[aaron_straker]","startTime":955.491,"endTime":959.816,"body":"my olive oil i'm probably"},{"speaker":"[bryan_boorstein]","startTime":959.573,"endTime":960.16,"body":"hm"},{"speaker":"[aaron_straker]","startTime":959.876,"endTime":964.323,"body":"doing like fifty grams of olive oil"},{"speaker":"[aaron_straker]","startTime":959.876,"endTime":964.323,"body":"a day and like another like"},{"speaker":"[bryan_boorstein]","startTime":964.403,"endTime":964.99,"body":"hm"},{"speaker":"[aaron_straker]","startTime":964.444,"endTime":970.796,"body":"twenty of straight coconut oil and it's"},{"speaker":"[aaron_straker]","startTime":964.444,"endTime":970.796,"body":"just like doesn't fucking matter it's crazy"},{"speaker":"[bryan_boorstein]","startTime":970.6,"endTime":975.532,"body":"yeah i think that my guest would"},{"speaker":"[bryan_boorstein]","startTime":970.6,"endTime":975.532,"body":"be that that has something"},{"speaker":"[aaron_straker]","startTime":975.389,"endTime":975.551,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":975.593,"endTime":978.578,"body":"to do with the individuality of the"},{"speaker":"[bryan_boorstein]","startTime":975.593,"endTime":978.578,"body":"response in the gut"},{"speaker":"[aaron_straker]","startTime":979.559,"endTime":979.639,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":979.8,"endTime":984.187,"body":"and i even remember it was recently"},{"speaker":"[bryan_boorstein]","startTime":979.8,"endTime":984.187,"body":"i want to say it was stronger by"},{"speaker":"[bryan_boorstein]","startTime":984.267,"endTime":989.075,"body":"science but it may have been an"},{"speaker":"[bryan_boorstein]","startTime":984.267,"endTime":989.075,"body":"article or study i was reviewing but they"},{"speaker":"[bryan_boorstein]","startTime":989.095,"endTime":994.586,"body":"were talking about how you can take"},{"speaker":"[bryan_boorstein]","startTime":989.095,"endTime":994.586,"body":"an equal dose of fiber between two people"},{"speaker":"[bryan_boorstein]","startTime":994.867,"endTime":998.638,"body":"and you have some people that can"},{"speaker":"[bryan_boorstein]","startTime":994.867,"endTime":998.638,"body":"break down that fiber and turn it into"},{"speaker":"[bryan_boorstein]","startTime":999.41,"endTime":1001.298,"body":"energy and other people that cannot"},{"speaker":"[aaron_straker]","startTime":1001.277,"endTime":1001.438,"body":"right"},{"speaker":"[bryan_boorstein]","startTime":1001.398,"endTime":1002.342,"body":"and just excreete it"},{"speaker":"[aaron_straker]","startTime":1003.898,"endTime":1004.041,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1004.05,"endTime":1005.612,"body":"and so that's that that in itself"},{"speaker":"[aaron_straker]","startTime":1005.92,"endTime":1006.002,"body":"to"},{"speaker":"[bryan_boorstein]","startTime":1006.454,"endTime":1009.559,"body":"is a a breakdown to the calories"},{"speaker":"[bryan_boorstein]","startTime":1006.454,"endTime":1009.559,"body":"in calories out piece because"},{"speaker":"[aaron_straker]","startTime":1009.448,"endTime":1009.749,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1009.819,"endTime":1015.348,"body":"we naturally just assume that fiber is"},{"speaker":"[bryan_boorstein]","startTime":1009.819,"endTime":1015.348,"body":"indigestible and therefore doesn't count as calories but"},{"speaker":"[aaron_straker]","startTime":1015.359,"endTime":1015.5,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1015.489,"endTime":1016.554,"body":"it does some people"},{"speaker":"[aaron_straker]","startTime":1017.75,"endTime":1019.175,"body":"you re right is that that is"},{"speaker":"[bryan_boorstein]","startTime":1019.14,"endTime":1020.01,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1019.235,"endTime":1022.225,"body":"a recent stronger by science episode i"},{"speaker":"[aaron_straker]","startTime":1019.235,"endTime":1022.225,"body":"want to say it's the one"},{"speaker":"[aaron_straker]","startTime":1026.5990000000002,"endTime":1029.201,"body":"i can't remember i was literally just"},{"speaker":"[aaron_straker]","startTime":1026.5990000000002,"endTime":1029.201,"body":"listening to it the other day on the"},{"speaker":"[aaron_straker]","startTime":1029.241,"endTime":1031.903,"body":"drive to the gym and they were"},{"speaker":"[aaron_straker]","startTime":1029.241,"endTime":1031.903,"body":"having that exact conversation"},{"speaker":"[bryan_boorstein]","startTime":1032.3400000000001,"endTime":1032.482,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1032.5439999999999,"endTime":1033.284,"body":"m maybe"},{"speaker":"[bryan_boorstein]","startTime":1033.371,"endTime":1033.594,"body":"okay"},{"speaker":"[aaron_straker]","startTime":1033.645,"endTime":1039.9279999999999,"body":"i really don't remember which one it"},{"speaker":"[aaron_straker]","startTime":1033.645,"endTime":1039.9279999999999,"body":"was unfortunately but yeah it's it is something"},{"speaker":"[aaron_straker]","startTime":1040.008,"endTime":1043.534,"body":"i will just discover more about as"},{"speaker":"[aaron_straker]","startTime":1040.008,"endTime":1043.534,"body":"i go and then something that i'm going"},{"speaker":"[aaron_straker]","startTime":1043.574,"endTime":1047.28,"body":"to do is get labs right after"},{"speaker":"[aaron_straker]","startTime":1043.574,"endTime":1047.28,"body":"or probably the week after wrapping it up"},{"speaker":"[aaron_straker]","startTime":1048.1219999999998,"endTime":1052.329,"body":"to see some things because there's always"},{"speaker":"[aaron_straker]","startTime":1048.1219999999998,"endTime":1052.329,"body":"like some anomalies in my labor um that"},{"speaker":"[aaron_straker]","startTime":1052.369,"endTime":1053.27,"body":"i'm always looking for"},{"speaker":"[bryan_boorstein]","startTime":1054.03,"endTime":1054.253,"body":"oh"},{"speaker":"[aaron_straker]","startTime":1054.092,"endTime":1058.419,"body":"but yeah it's been definitely pretty interesting"},{"speaker":"[aaron_straker]","startTime":1054.092,"endTime":1058.419,"body":"and just now a tool to use with"},{"speaker":"[aaron_straker]","startTime":1058.459,"endTime":1060.482,"body":"like clients who are kind of like"},{"speaker":"[aaron_straker]","startTime":1058.459,"endTime":1060.482,"body":"either"},{"speaker":"[bryan_boorstein]","startTime":1060.406,"endTime":1060.96,"body":"hm"},{"speaker":"[aaron_straker]","startTime":1060.583,"endTime":1064.69,"body":"non responding or coming in with like"},{"speaker":"[aaron_straker]","startTime":1060.583,"endTime":1064.69,"body":"glaring kind of functional health issues sort of"},{"speaker":"[aaron_straker]","startTime":1064.73,"endTime":1065.231,"body":"thing and i'm like"},{"speaker":"[bryan_boorstein]","startTime":1065.28,"endTime":1065.3,"body":"m"},{"speaker":"[aaron_straker]","startTime":1065.291,"endTime":1069.64,"body":"okay we're going to start here get"},{"speaker":"[aaron_straker]","startTime":1065.291,"endTime":1069.64,"body":"inflammation down dump some water weight sort of"},{"speaker":"[aaron_straker]","startTime":1069.7,"endTime":1069.86,"body":"thing"},{"speaker":"[bryan_boorstein]","startTime":1069.87,"endTime":1070.132,"body":"oh"},{"speaker":"[aaron_straker]","startTime":1069.9,"endTime":1071.483,"body":"and then get them some quick winds"},{"speaker":"[bryan_boorstein]","startTime":1071.19,"endTime":1071.396,"body":"oh"},{"speaker":"[aaron_straker]","startTime":1071.684,"endTime":1072.084,"body":"as well"},{"speaker":"[bryan_boorstein]","startTime":1072.931,"endTime":1073.072,"body":"yep"},{"speaker":"[aaron_straker]","startTime":1073.858,"endTime":1080.248,"body":"so it's been fun learning more the"},{"speaker":"[aaron_straker]","startTime":1073.858,"endTime":1080.248,"body":"most interesting piece that i think is important"},{"speaker":"[aaron_straker]","startTime":1080.289,"endTime":1082.893,"body":"as i have been exhausted on"},{"speaker":"[bryan_boorstein]","startTime":1082.944,"endTime":1083.108,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1082.953,"endTime":1087.02,"body":"this absolutely exhausted like and you know"},{"speaker":"[aaron_straker]","startTime":1082.953,"endTime":1087.02,"body":"it's how i know it's bad is like"},{"speaker":"[aaron_straker]","startTime":1087.18,"endTime":1089.404,"body":"i don't even want to go to"},{"speaker":"[aaron_straker]","startTime":1087.18,"endTime":1089.404,"body":"the gym like"},{"speaker":"[bryan_boorstein]","startTime":1089.465,"endTime":1089.486,"body":"m"},{"speaker":"[aaron_straker]","startTime":1089.564,"endTime":1092.028,"body":"when i don't want to go to"},{"speaker":"[aaron_straker]","startTime":1089.564,"endTime":1092.028,"body":"the gym i'm either i know that's when"},{"speaker":"[aaron_straker]","startTime":1092.068,"endTime":1092.749,"body":"like stress is"},{"speaker":"[bryan_boorstein]","startTime":1092.91,"endTime":1093.81,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1093.13,"endTime":1094.252,"body":"peaked the funk out"},{"speaker":"[bryan_boorstein]","startTime":1094.47,"endTime":1094.712,"body":"oh"},{"speaker":"[aaron_straker]","startTime":1094.693,"endTime":1100.602,"body":"and i need to pull back in"},{"speaker":"[aaron_straker]","startTime":1094.693,"endTime":1100.602,"body":"my commitment life or something is like energy"},{"speaker":"[aaron_straker]","startTime":1100.662,"endTime":1105.37,"body":"levels are just bad i did i"},{"speaker":"[aaron_straker]","startTime":1100.662,"endTime":1105.37,"body":"pulled caffeine the week before so i'm on"},{"speaker":"[aaron_straker]","startTime":1105.47,"endTime":1109.297,"body":"like what would be whatever like day"},{"speaker":"[aaron_straker]","startTime":1105.47,"endTime":1109.297,"body":"like eighteen or something like that without any"},{"speaker":"[aaron_straker]","startTime":1109.377,"endTime":1116.028,"body":"coffee um but even i'm noticeably more"},{"speaker":"[aaron_straker]","startTime":1109.377,"endTime":1116.028,"body":"tired just throughout the day i'm just like"},{"speaker":"[bryan_boorstein]","startTime":1115.959,"endTime":1115.98,"body":"m"},{"speaker":"[aaron_straker]","startTime":1116.188,"endTime":1121.108,"body":"like yawning and i feel like i"},{"speaker":"[aaron_straker]","startTime":1116.188,"endTime":1121.108,"body":"just want to take naps and stuff excuse"},{"speaker":"[aaron_straker]","startTime":1121.148,"endTime":1123.633,"body":"me and then the kickers i'm sleeping"},{"speaker":"[aaron_straker]","startTime":1121.148,"endTime":1123.633,"body":"incredibly"},{"speaker":"[bryan_boorstein]","startTime":1123.502,"endTime":1123.583,"body":"ah"},{"speaker":"[aaron_straker]","startTime":1123.733,"endTime":1128.22,"body":"well which was another kind of like"},{"speaker":"[aaron_straker]","startTime":1123.733,"endTime":1128.22,"body":"dagger in my caffeine thing because after five"},{"speaker":"[aaron_straker]","startTime":1128.26,"endTime":1131.746,"body":"or six days pulling the caffe and"},{"speaker":"[aaron_straker]","startTime":1128.26,"endTime":1131.746,"body":"i started sleeping like a king so i"},{"speaker":"[aaron_straker]","startTime":1131.846,"endTime":1135.292,"body":"might but i do want to go"},{"speaker":"[aaron_straker]","startTime":1131.846,"endTime":1135.292,"body":"back to having coffee because i just like"},{"speaker":"[aaron_straker]","startTime":1135.372,"endTime":1135.873,"body":"it so much"},{"speaker":"[bryan_boorstein]","startTime":1136.05,"endTime":1136.07,"body":"m"},{"speaker":"[aaron_straker]","startTime":1136.294,"endTime":1136.594,"body":"i'm going"},{"speaker":"[bryan_boorstein]","startTime":1136.62,"endTime":1137.13,"body":"hm"},{"speaker":"[aaron_straker]","startTime":1136.654,"endTime":1136.694,"body":"to"},{"speaker":"[bryan_boorstein]","startTime":1137.13,"endTime":1138.03,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1137.496,"endTime":1142.444,"body":"pull up that supplement that that jeremiah"},{"speaker":"[aaron_straker]","startTime":1137.496,"endTime":1142.444,"body":"um noted on when we had him on"},{"speaker":"[aaron_straker]","startTime":1142.704,"endTime":1145.169,"body":"in touch on that i can't remember"},{"speaker":"[aaron_straker]","startTime":1142.704,"endTime":1145.169,"body":"what it was called like rudi pin or"},{"speaker":"[aaron_straker]","startTime":1145.209,"endTime":1146.712,"body":"something like that which helps"},{"speaker":"[bryan_boorstein]","startTime":1146.584,"endTime":1146.705,"body":"yep"},{"speaker":"[aaron_straker]","startTime":1146.752,"endTime":1153.475,"body":"you metabolize it faster so that's been"},{"speaker":"[aaron_straker]","startTime":1146.752,"endTime":1153.475,"body":"the upside as i'm sleeping like really really"},{"speaker":"[aaron_straker]","startTime":1153.555,"endTime":1157.101,"body":"well and i have a garment watch"},{"speaker":"[aaron_straker]","startTime":1153.555,"endTime":1157.101,"body":"that tracks it i'm sure it's not as"},{"speaker":"[aaron_straker]","startTime":1157.141,"endTime":1161.047,"body":"good as like the whoop or anything"},{"speaker":"[aaron_straker]","startTime":1157.141,"endTime":1161.047,"body":"like that but it's like the ration read"},{"speaker":"[aaron_straker]","startTime":1161.289,"endTime":1165.131,"body":"deep sleep it's all like i'm i'm"},{"speaker":"[aaron_straker]","startTime":1161.289,"endTime":1165.131,"body":"not talking like a five person in difference"},{"speaker":"[aaron_straker]","startTime":1165.151,"endTime":1167.295,"body":"i'm talking like fifty fold increases"},{"speaker":"[bryan_boorstein]","startTime":1167.42,"endTime":1167.602,"body":"wow"},{"speaker":"[aaron_straker]","startTime":1167.535,"endTime":1167.876,"body":"and stuff"},{"speaker":"[bryan_boorstein]","startTime":1167.924,"endTime":1168.105,"body":"that's"},{"speaker":"[aaron_straker]","startTime":1167.936,"endTime":1168.276,"body":"like that"},{"speaker":"[bryan_boorstein]","startTime":1168.186,"endTime":1170.16,"body":"insane yeah"},{"speaker":"[aaron_straker]","startTime":1169.058,"endTime":1172.383,"body":"and i just feel it you know"},{"speaker":"[aaron_straker]","startTime":1169.058,"endTime":1172.383,"body":"like i'm typically someone when i wake up"},{"speaker":"[aaron_straker]","startTime":1172.443,"endTime":1175.608,"body":"to p in the middle of the"},{"speaker":"[aaron_straker]","startTime":1172.443,"endTime":1175.608,"body":"night like it could be two thirty and"},{"speaker":"[aaron_straker]","startTime":1175.669,"endTime":1179.194,"body":"i like wake up i'm immediately thinking"},{"speaker":"[aaron_straker]","startTime":1175.669,"endTime":1179.194,"body":"about work and i could start my day"},{"speaker":"[aaron_straker]","startTime":1179.715,"endTime":1182.82,"body":"you know whereas now i wake up"},{"speaker":"[aaron_straker]","startTime":1179.715,"endTime":1182.82,"body":"to p and i'm like a zombi holding"},{"speaker":"[aaron_straker]","startTime":1182.901,"endTime":1183.241,"body":"on to the"},{"speaker":"[bryan_boorstein]","startTime":1183.27,"endTime":1183.29,"body":"m"},{"speaker":"[aaron_straker]","startTime":1183.301,"endTime":1185.685,"body":"walls and stuff like that because i'm"},{"speaker":"[aaron_straker]","startTime":1183.301,"endTime":1185.685,"body":"like so tired"},{"speaker":"[bryan_boorstein]","startTime":1185.67,"endTime":1186.42,"body":"okay"},{"speaker":"[aaron_straker]","startTime":1186.426,"endTime":1191.336,"body":"so it is nice to be sleeping"},{"speaker":"[aaron_straker]","startTime":1186.426,"endTime":1191.336,"body":"good and then hopefully i do get the"},{"speaker":"[aaron_straker]","startTime":1192.718,"endTime":1197.227,"body":"the energy slumps will start to fade"},{"speaker":"[aaron_straker]","startTime":1192.718,"endTime":1197.227,"body":"as wrapping up the last few days here"},{"speaker":"[aaron_straker]","startTime":1198.279,"endTime":1198.36,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":1198.55,"endTime":1198.711,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1199.828,"endTime":1200.389,"body":"then i guess"},{"speaker":"[bryan_boorstein]","startTime":1200.37,"endTime":1201.36,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1200.429,"endTime":1204.495,"body":"the last thing i have i discovered"},{"speaker":"[aaron_straker]","startTime":1200.429,"endTime":1204.495,"body":"one of my long time clients man he's"},{"speaker":"[aaron_straker]","startTime":1204.516,"endTime":1208.702,"body":"been with me for like a year"},{"speaker":"[aaron_straker]","startTime":1204.516,"endTime":1208.702,"body":"and a half now we realize we're like"},{"speaker":"[aaron_straker]","startTime":1208.743,"endTime":1212.549,"body":"forty minutes from each other so we're"},{"speaker":"[aaron_straker]","startTime":1208.743,"endTime":1212.549,"body":"going to go lift some it's this weekend"},{"speaker":"[aaron_straker]","startTime":1213.25,"endTime":1215.514,"body":"i'm super super pumped about that just"},{"speaker":"[aaron_straker]","startTime":1213.25,"endTime":1215.514,"body":"to meet"},{"speaker":"[bryan_boorstein]","startTime":1215.64,"endTime":1215.822,"body":"oh"},{"speaker":"[aaron_straker]","startTime":1216.075,"endTime":1216.896,"body":"in real life and"},{"speaker":"[bryan_boorstein]","startTime":1216.84,"endTime":1216.86,"body":"m"},{"speaker":"[aaron_straker]","startTime":1217.277,"endTime":1218.679,"body":"lift some weight maybe eat a little"},{"speaker":"[bryan_boorstein]","startTime":1218.56,"endTime":1218.68,"body":"where"},{"speaker":"[aaron_straker]","startTime":1218.699,"endTime":1218.779,"body":"bit"},{"speaker":"[bryan_boorstein]","startTime":1218.7,"endTime":1218.841,"body":"are you"},{"speaker":"[aaron_straker]","startTime":1218.799,"endTime":1218.859,"body":"of"},{"speaker":"[bryan_boorstein]","startTime":1218.881,"endTime":1219.002,"body":"guys"},{"speaker":"[aaron_straker]","startTime":1218.899,"endTime":1219.08,"body":"food"},{"speaker":"[bryan_boorstein]","startTime":1219.042,"endTime":1219.283,"body":"meeting"},{"speaker":"[aaron_straker]","startTime":1220.622,"endTime":1222.445,"body":"i don't really know yet so he's"},{"speaker":"[bryan_boorstein]","startTime":1222.352,"endTime":1222.576,"body":"okay"},{"speaker":"[aaron_straker]","startTime":1222.566,"endTime":1229.271,"body":"like down close richmond which richmond's about"},{"speaker":"[aaron_straker]","startTime":1222.566,"endTime":1229.271,"body":"like but maybe like seventy five minutes from"},{"speaker":"[aaron_straker]","startTime":1229.311,"endTime":1229.992,"body":"where i am now"},{"speaker":"[bryan_boorstein]","startTime":1230.513,"endTime":1230.717,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1230.653,"endTime":1233.257,"body":"um so yeah we're going to meet"},{"speaker":"[aaron_straker]","startTime":1230.653,"endTime":1233.257,"body":"up and go do that"},{"speaker":"[bryan_boorstein]","startTime":1234.5,"endTime":1235.963,"body":"sweet sounds awesome man love"},{"speaker":"[aaron_straker]","startTime":1235.92,"endTime":1236.064,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1236.003,"endTime":1237.547,"body":"that you get to meet up with"},{"speaker":"[bryan_boorstein]","startTime":1236.003,"endTime":1237.547,"body":"clients and train"},{"speaker":"[aaron_straker]","startTime":1237.949,"endTime":1240.121,"body":"yeah that's it for"},{"speaker":"[bryan_boorstein]","startTime":1240.121,"endTime":1240.281,"body":"okay"},{"speaker":"[aaron_straker]","startTime":1240.182,"endTime":1240.242,"body":"me"},{"speaker":"[bryan_boorstein]","startTime":1240.361,"endTime":1245.41,"body":"cool well so we have twenty questions"},{"speaker":"[bryan_boorstein]","startTime":1240.361,"endTime":1245.41,"body":"and we only have forty five minutes"},{"speaker":"[aaron_straker]","startTime":1245.648,"endTime":1245.869,"body":"cool"},{"speaker":"[bryan_boorstein]","startTime":1245.871,"endTime":1250.038,"body":"i doubt we're going to spend two"},{"speaker":"[bryan_boorstein]","startTime":1245.871,"endTime":1250.038,"body":"minutes of question so this is probably going"},{"speaker":"[aaron_straker]","startTime":1250.048,"endTime":1250.312,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1250.058,"endTime":1255.947,"body":"to have to bleed over into the"},{"speaker":"[bryan_boorstein]","startTime":1250.058,"endTime":1255.947,"body":"net episode but starting us off so my"},{"speaker":"[bryan_boorstein]","startTime":1256.148,"endTime":1262.839,"body":"update real quick is my final update"},{"speaker":"[bryan_boorstein]","startTime":1256.148,"endTime":1262.839,"body":"was that throughout my heatinistic excess of nutrition"},{"speaker":"[bryan_boorstein]","startTime":1262.939,"endTime":1263.901,"body":"over last few"},{"speaker":"[aaron_straker]","startTime":1264.22,"endTime":1264.24,"body":"a"},{"speaker":"[bryan_boorstein]","startTime":1264.942,"endTime":1268.248,"body":"a few weeks you could say maybe"},{"speaker":"[bryan_boorstein]","startTime":1264.942,"endTime":1268.248,"body":"months i finally"},{"speaker":"[aaron_straker]","startTime":1268.359,"endTime":1268.379,"body":"i"},{"speaker":"[bryan_boorstein]","startTime":1268.388,"endTime":1272.715,"body":"peaked at the high one nineties in"},{"speaker":"[bryan_boorstein]","startTime":1268.388,"endTime":1272.715,"body":"body weight one eight ninety eight in change"},{"speaker":"[bryan_boorstein]","startTime":1273.376,"endTime":1273.897,"body":"ight have seen one"},{"speaker":"[aaron_straker]","startTime":1273.928,"endTime":1274.229,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1273.957,"endTime":1280.25,"body":"ninety nine one day but i basically"},{"speaker":"[bryan_boorstein]","startTime":1273.957,"endTime":1280.25,"body":"went back to things being satisfied in my"},{"speaker":"[bryan_boorstein]","startTime":1280.51,"endTime":1283.957,"body":"my nutrition protocol instead of feeling like"},{"speaker":"[bryan_boorstein]","startTime":1280.51,"endTime":1283.957,"body":"i'm overfed it's it's more of like hey"},{"speaker":"[bryan_boorstein]","startTime":1284.017,"endTime":1289.327,"body":"that was pretty maitnanctype day and the"},{"speaker":"[bryan_boorstein]","startTime":1284.017,"endTime":1289.327,"body":"body weight already back down into the one"},{"speaker":"[bryan_boorstein]","startTime":1289.387,"endTime":1293.894,"body":"ninety five so it kind of like"},{"speaker":"[bryan_boorstein]","startTime":1289.387,"endTime":1293.894,"body":"went up came back down lost some glikagin"},{"speaker":"[bryan_boorstein]","startTime":1293.954,"endTime":1299.913,"body":"the way things go but i think"},{"speaker":"[bryan_boorstein]","startTime":1293.954,"endTime":1299.913,"body":"this transitions us well into the first question"},{"speaker":"[bryan_boorstein]","startTime":1299.994,"endTime":1306.104,"body":"which basically is a asking about the"},{"speaker":"[bryan_boorstein]","startTime":1299.994,"endTime":1306.104,"body":"different eating styles that we have and i"},{"speaker":"[bryan_boorstein]","startTime":1306.164,"endTime":1311.373,"body":"kind of expected this question probably sooner"},{"speaker":"[bryan_boorstein]","startTime":1306.164,"endTime":1311.373,"body":"than we got it in what episode were"},{"speaker":"[bryan_boorstein]","startTime":1311.433,"endTime":1314.037,"body":"on like ninety something in each training"},{"speaker":"[bryan_boorstein]","startTime":1311.433,"endTime":1314.037,"body":"prospect because"},{"speaker":"[aaron_straker]","startTime":1313.878,"endTime":1314.08,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1314.077,"endTime":1317.583,"body":"we talk about this a lot and"},{"speaker":"[bryan_boorstein]","startTime":1314.077,"endTime":1317.583,"body":"we you have very distinct styles of eating"},{"speaker":"[bryan_boorstein]","startTime":1318.545,"endTime":1323.734,"body":"the question goes on to basically say"},{"speaker":"[bryan_boorstein]","startTime":1318.545,"endTime":1323.734,"body":"palatable foods with more freedom for brian and"},{"speaker":"[bryan_boorstein]","startTime":1323.794,"endTime":1329.407,"body":"more rigid structure for aaron how have"},{"speaker":"[bryan_boorstein]","startTime":1323.794,"endTime":1329.407,"body":"these approaches in acted how we thrive and"},{"speaker":"[bryan_boorstein]","startTime":1329.487,"endTime":1336.313,"body":"how we coach how has it impacted"},{"speaker":"[bryan_boorstein]","startTime":1329.487,"endTime":1336.313,"body":"your physique do you want to start off"},{"speaker":"[bryan_boorstein]","startTime":1336.333,"endTime":1338.837,"body":"with that one at any context that"},{"speaker":"[bryan_boorstein]","startTime":1336.333,"endTime":1338.837,"body":"you want to add i know that"},{"speaker":"[aaron_straker]","startTime":1339.231,"endTime":1339.251,"body":"h"},{"speaker":"[bryan_boorstein]","startTime":1339.258,"endTime":1340.44,"body":"one of the things we discussed"},{"speaker":"[aaron_straker]","startTime":1340.507,"endTime":1340.528,"body":"h"},{"speaker":"[bryan_boorstein]","startTime":1340.52,"endTime":1346.872,"body":"off air was that i don't tend"},{"speaker":"[bryan_boorstein]","startTime":1340.52,"endTime":1346.872,"body":"to coach people on nutrition so many of"},{"speaker":"[bryan_boorstein]","startTime":1346.972,"endTime":1351.523,"body":"my like i have coached people as"},{"speaker":"[bryan_boorstein]","startTime":1346.972,"endTime":1351.523,"body":"part of their training package but a lot"},{"speaker":"[bryan_boorstein]","startTime":1351.583,"endTime":1357.714,"body":"of my perspective on this is going"},{"speaker":"[bryan_boorstein]","startTime":1351.583,"endTime":1357.714,"body":"to be anecdotal through talking with people over"},{"speaker":"[bryan_boorstein]","startTime":1357.774,"endTime":1363.764,"body":"twenty five years in the industry but"},{"speaker":"[bryan_boorstein]","startTime":1357.774,"endTime":1363.764,"body":"also my own personal experience so if you"},{"speaker":"[bryan_boorstein]","startTime":1363.784,"endTime":1366.148,"body":"want to start with any of that"},{"speaker":"[bryan_boorstein]","startTime":1363.784,"endTime":1366.148,"body":"and then we can i can take"},{"speaker":"[aaron_straker]","startTime":1366.058,"endTime":1366.24,"body":"ye"},{"speaker":"[bryan_boorstein]","startTime":1366.188,"endTime":1366.529,"body":"it from there"},{"speaker":"[aaron_straker]","startTime":1367.018,"endTime":1370.902,"body":"yeah so what what i'll do is"},{"speaker":"[aaron_straker]","startTime":1367.018,"endTime":1370.902,"body":"kind of frame the conversation that brian had"},{"speaker":"[aaron_straker]","startTime":1370.982,"endTime":1375.698,"body":"off line and i think i think"},{"speaker":"[aaron_straker]","startTime":1370.982,"endTime":1375.698,"body":"the root of the approaches is like first"},{"speaker":"[aaron_straker]","startTime":1375.758,"endTime":1379.644,"body":"and foremost like i am a nutrition"},{"speaker":"[aaron_straker]","startTime":1375.758,"endTime":1379.644,"body":"coach that is my specialty while i do"},{"speaker":"[aaron_straker]","startTime":1380.025,"endTime":1382.669,"body":"training first or for some of my"},{"speaker":"[aaron_straker]","startTime":1380.025,"endTime":1382.669,"body":"clients and we talk training with a lot"},{"speaker":"[bryan_boorstein]","startTime":1382.68,"endTime":1382.862,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1382.77,"endTime":1386.095,"body":"like at the root of it i"},{"speaker":"[aaron_straker]","startTime":1382.77,"endTime":1386.095,"body":"am a nutrition coach and then with brian"},{"speaker":"[aaron_straker]","startTime":1386.656,"endTime":1390.282,"body":"kind of the opposite he does some"},{"speaker":"[aaron_straker]","startTime":1386.656,"endTime":1390.282,"body":"nutrition or yeah he does some nutrition with"},{"speaker":"[aaron_straker]","startTime":1390.322,"endTime":1394.81,"body":"some clients but the majority of his"},{"speaker":"[aaron_straker]","startTime":1390.322,"endTime":1394.81,"body":"training with clients is on the training side"},{"speaker":"[aaron_straker]","startTime":1394.85,"endTime":1399.478,"body":"of things and i think that in"},{"speaker":"[aaron_straker]","startTime":1394.85,"endTime":1399.478,"body":"end of itself leads us to our style"},{"speaker":"[aaron_straker]","startTime":1399.718,"endTime":1402.478,"body":"a little bit more i"},{"speaker":"[bryan_boorstein]","startTime":1403.2,"endTime":1403.423,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1403.72,"endTime":1406.244,"body":"personally um and anecdotally"},{"speaker":"[bryan_boorstein]","startTime":1406.151,"endTime":1406.251,"body":"ah"},{"speaker":"[aaron_straker]","startTime":1406.945,"endTime":1407.686,"body":"have found"},{"speaker":"[bryan_boorstein]","startTime":1407.85,"endTime":1408.134,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1408.287,"endTime":1413.156,"body":"with clients like the more muscle mass"},{"speaker":"[aaron_straker]","startTime":1408.287,"endTime":1413.156,"body":"that you have the kind of more you"},{"speaker":"[aaron_straker]","startTime":1413.216,"endTime":1418.306,"body":"can get away with thinks brian is"},{"speaker":"[aaron_straker]","startTime":1413.216,"endTime":1418.306,"body":"someone who has considerably you know large amount"},{"speaker":"[aaron_straker]","startTime":1418.346,"endTime":1423.296,"body":"of muscle mass a lot of what"},{"speaker":"[aaron_straker]","startTime":1418.346,"endTime":1423.296,"body":"i found as like clients who try and"},{"speaker":"[aaron_straker]","startTime":1424.081,"endTime":1429.461,"body":"m and are not like intuitively eat"},{"speaker":"[aaron_straker]","startTime":1424.081,"endTime":1429.461,"body":"things or do like the satiated kind of"},{"speaker":"[aaron_straker]","startTime":1429.502,"endTime":1434.82,"body":"fed things a lot of people will"},{"speaker":"[aaron_straker]","startTime":1429.502,"endTime":1434.82,"body":"not be able to handle that without the"},{"speaker":"[aaron_straker]","startTime":1435.141,"endTime":1438.103,"body":"weight the scale kind of creeping and"},{"speaker":"[aaron_straker]","startTime":1435.141,"endTime":1438.103,"body":"creeping and like a briant said hey i"},{"speaker":"[aaron_straker]","startTime":1438.163,"endTime":1443.449,"body":"wrote things in a little bit subjectively"},{"speaker":"[aaron_straker]","startTime":1438.163,"endTime":1443.449,"body":"and i dropped four pounds i do not"},{"speaker":"[aaron_straker]","startTime":1443.549,"endTime":1448.537,"body":"find that to be a very common"},{"speaker":"[aaron_straker]","startTime":1443.549,"endTime":1448.537,"body":"thing with an overwhelming majority of the clients"},{"speaker":"[aaron_straker]","startTime":1448.697,"endTime":1453.005,"body":"that that come to you or come"},{"speaker":"[aaron_straker]","startTime":1448.697,"endTime":1453.005,"body":"to me the one thing i last thing"},{"speaker":"[aaron_straker]","startTime":1453.045,"endTime":1456.269,"body":"i'll kind of point out there before"},{"speaker":"[aaron_straker]","startTime":1453.045,"endTime":1456.269,"body":"kicking it back over brian is it's rare"},{"speaker":"[aaron_straker]","startTime":1456.329,"endTime":1459.953,"body":"that people reach out for nutrition coaching"},{"speaker":"[aaron_straker]","startTime":1456.329,"endTime":1459.953,"body":"when things are going great when they feel"},{"speaker":"[aaron_straker]","startTime":1460.033,"endTime":1460.934,"body":"in control of"},{"speaker":"[bryan_boorstein]","startTime":1460.86,"endTime":1462.03,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1461.034,"endTime":1466.833,"body":"their body composition and body weight and"},{"speaker":"[aaron_straker]","startTime":1461.034,"endTime":1466.833,"body":"stuff are usually getting problems so that's"},{"speaker":"[bryan_boorstein]","startTime":1466.672,"endTime":1466.753,"body":"ah"},{"speaker":"[aaron_straker]","startTime":1467.574,"endTime":1472.085,"body":"i think a big part of it"},{"speaker":"[aaron_straker]","startTime":1467.574,"endTime":1472.085,"body":"as well but brian let's let's see what"},{"speaker":"[aaron_straker]","startTime":1472.105,"endTime":1472.706,"body":"you have to say here"},{"speaker":"[bryan_boorstein]","startTime":1473.861,"endTime":1476.526,"body":"yeah so i think the first thing"},{"speaker":"[bryan_boorstein]","startTime":1473.861,"endTime":1476.526,"body":"to note is that"},{"speaker":"[aaron_straker]","startTime":1476.458,"endTime":1476.679,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1476.946,"endTime":1479.791,"body":"i have had very rigid strict stages"},{"speaker":"[aaron_straker]","startTime":1479.398,"endTime":1479.659,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1480.132,"endTime":1481.995,"body":"of my journey over twenty"},{"speaker":"[aaron_straker]","startTime":1481.948,"endTime":1481.969,"body":"a"},{"speaker":"[bryan_boorstein]","startTime":1482.055,"endTime":1486.643,"body":"five years i have not just eaten"},{"speaker":"[bryan_boorstein]","startTime":1482.055,"endTime":1486.643,"body":"at well for my entire"},{"speaker":"[aaron_straker]","startTime":1486.344,"endTime":1486.406,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":1486.723,"endTime":1491.951,"body":"twenty five year training journey um when"},{"speaker":"[bryan_boorstein]","startTime":1486.723,"endTime":1491.951,"body":"i first started the first few years i"},{"speaker":"[bryan_boorstein]","startTime":1492.052,"endTime":1496.058,"body":"was the most rigid like over to"},{"speaker":"[bryan_boorstein]","startTime":1492.052,"endTime":1496.058,"body":"the point where i should have been eating"},{"speaker":"[bryan_boorstein]","startTime":1496.118,"endTime":1499.865,"body":"more food like i six meals a"},{"speaker":"[bryan_boorstein]","startTime":1496.118,"endTime":1499.865,"body":"day with like turkey and a fruit or"},{"speaker":"[bryan_boorstein]","startTime":1499.985,"endTime":1505.955,"body":"vegetable and um a carbohydrate source and"},{"speaker":"[bryan_boorstein]","startTime":1499.985,"endTime":1505.955,"body":"that was like six meals a day that's"},{"speaker":"[bryan_boorstein]","startTime":1506.195,"endTime":1510.903,"body":"more or less what i ate or"},{"speaker":"[bryan_boorstein]","startTime":1506.195,"endTime":1510.903,"body":"it was like the the protein shake between"},{"speaker":"[bryan_boorstein]","startTime":1510.963,"endTime":1514.068,"body":"meals type thing and then your meals"},{"speaker":"[bryan_boorstein]","startTime":1510.963,"endTime":1514.068,"body":"are the same thing that i basically said"},{"speaker":"[bryan_boorstein]","startTime":1514.429,"endTime":1514.549,"body":"so"},{"speaker":"[aaron_straker]","startTime":1514.678,"endTime":1514.983,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1515.15,"endTime":1520.299,"body":"i would have been benefited by actually"},{"speaker":"[bryan_boorstein]","startTime":1515.15,"endTime":1520.299,"body":"probably eating more crap in my earlier days"},{"speaker":"[bryan_boorstein]","startTime":1520.399,"endTime":1522.994,"body":"just to put wait on but i"},{"speaker":"[bryan_boorstein]","startTime":1520.399,"endTime":1522.994,"body":"was i was naturally"},{"speaker":"[aaron_straker]","startTime":1522.928,"endTime":1523.133,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1524.08,"endTime":1528.924,"body":"going through a chunky stage when i"},{"speaker":"[bryan_boorstein]","startTime":1524.08,"endTime":1528.924,"body":"started training and so i always associated this"},{"speaker":"[bryan_boorstein]","startTime":1528.985,"endTime":1532.188,"body":"idea of being lean as kind of"},{"speaker":"[bryan_boorstein]","startTime":1528.985,"endTime":1532.188,"body":"my objective instead of this idea of being"},{"speaker":"[bryan_boorstein]","startTime":1532.288,"endTime":1538.597,"body":"big and that changes the way i"},{"speaker":"[bryan_boorstein]","startTime":1532.288,"endTime":1538.597,"body":"think you eat in general to um so"},{"speaker":"[bryan_boorstein]","startTime":1538.817,"endTime":1542.924,"body":"over time i think the most important"},{"speaker":"[bryan_boorstein]","startTime":1538.817,"endTime":1542.924,"body":"factor is kind of what aron said like"},{"speaker":"[bryan_boorstein]","startTime":1542.964,"endTime":1546.491,"body":"i just have enough muscle mass that"},{"speaker":"[bryan_boorstein]","startTime":1542.964,"endTime":1546.491,"body":"i can get away with a lot things"},{"speaker":"[bryan_boorstein]","startTime":1546.912,"endTime":1554.273,"body":"and combine that with the fact that"},{"speaker":"[bryan_boorstein]","startTime":1546.912,"endTime":1554.273,"body":"i value my social interactions"},{"speaker":"[aaron_straker]","startTime":1554.158,"endTime":1555.178,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1554.314,"endTime":1560.384,"body":"with my friends and i like to"},{"speaker":"[bryan_boorstein]","startTime":1554.314,"endTime":1560.384,"body":"have friends that aren't necessarily deep into the"},{"speaker":"[bryan_boorstein]","startTime":1560.424,"endTime":1564.11,"body":"fitness scene like i am because i"},{"speaker":"[bryan_boorstein]","startTime":1560.424,"endTime":1564.11,"body":"think it expands me it forces me of"},{"speaker":"[bryan_boorstein]","startTime":1564.17,"endTime":1570.801,"body":"my shell and provides perspective on aspects"},{"speaker":"[bryan_boorstein]","startTime":1564.17,"endTime":1570.801,"body":"of life that um that that aren't you"},{"speaker":"[bryan_boorstein]","startTime":1570.841,"endTime":1573.285,"body":"know what i deal with on a"},{"speaker":"[bryan_boorstein]","startTime":1570.841,"endTime":1573.285,"body":"day to day basis with work and stuff"},{"speaker":"[bryan_boorstein]","startTime":1573.325,"endTime":1577.85,"body":"like that so so i really like"},{"speaker":"[bryan_boorstein]","startTime":1573.325,"endTime":1577.85,"body":"that and i like the food and the"},{"speaker":"[bryan_boorstein]","startTime":1577.89,"endTime":1582.494,"body":"drink that comes with it like that"},{"speaker":"[bryan_boorstein]","startTime":1577.89,"endTime":1582.494,"body":"adds value to my life and at this"},{"speaker":"[bryan_boorstein]","startTime":1582.574,"endTime":1587.138,"body":"point where we've discussed that i'm twenty"},{"speaker":"[bryan_boorstein]","startTime":1582.574,"endTime":1587.138,"body":"five years in whether i'm making progress or"},{"speaker":"[bryan_boorstein]","startTime":1587.198,"endTime":1593.437,"body":"not is i mean yes maybe i'm"},{"speaker":"[bryan_boorstein]","startTime":1587.198,"endTime":1593.437,"body":"making progress whether i optimize things and it"},{"speaker":"[bryan_boorstein]","startTime":1593.517,"endTime":1598.505,"body":"goes at point two five percent progress"},{"speaker":"[bryan_boorstein]","startTime":1593.517,"endTime":1598.505,"body":"or i maybe do the way i'm doing"},{"speaker":"[bryan_boorstein]","startTime":1598.545,"endTime":1602.311,"body":"it and it's point one five percent"},{"speaker":"[bryan_boorstein]","startTime":1598.545,"endTime":1602.311,"body":"progress like at the end of the day"},{"speaker":"[bryan_boorstein]","startTime":1602.432,"endTime":1605.837,"body":"the amount of progress i'm making is"},{"speaker":"[bryan_boorstein]","startTime":1602.432,"endTime":1605.837,"body":"so small at this point that i'm just"},{"speaker":"[bryan_boorstein]","startTime":1605.897,"endTime":1610.345,"body":"not willing to sacrifice things that i"},{"speaker":"[bryan_boorstein]","startTime":1605.897,"endTime":1610.345,"body":"enjoy like like i don't want to be"},{"speaker":"[bryan_boorstein]","startTime":1611.006,"endTime":1614.371,"body":"eighty years old looking back and being"},{"speaker":"[bryan_boorstein]","startTime":1611.006,"endTime":1614.371,"body":"like man i spent twenty five years eating"},{"speaker":"[bryan_boorstein]","startTime":1614.472,"endTime":1618.278,"body":"like these perfect foods and not having"},{"speaker":"[bryan_boorstein]","startTime":1614.472,"endTime":1618.278,"body":"social experiences and now i'm dying with no"},{"speaker":"[bryan_boorstein]","startTime":1618.378,"endTime":1621.964,"body":"friends and i don't even know like"},{"speaker":"[bryan_boorstein]","startTime":1618.378,"endTime":1621.964,"body":"what my favorite food is i mean not"},{"speaker":"[bryan_boorstein]","startTime":1622.044,"endTime":1622.345,"body":"like that's"},{"speaker":"[aaron_straker]","startTime":1622.408,"endTime":1622.629,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1622.645,"endTime":1623.867,"body":"obviously a very extreme"},{"speaker":"[aaron_straker]","startTime":1624.298,"endTime":1624.705,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1624.328,"endTime":1628.955,"body":"example and not realistic but but it"},{"speaker":"[bryan_boorstein]","startTime":1624.328,"endTime":1628.955,"body":"kind of is more or less the perspective"},{"speaker":"[bryan_boorstein]","startTime":1628.975,"endTime":1634.263,"body":"that i take into this question and"},{"speaker":"[bryan_boorstein]","startTime":1628.975,"endTime":1634.263,"body":"so i always make sure that i hit"},{"speaker":"[bryan_boorstein]","startTime":1634.323,"endTime":1637.007,"body":"my protein there's never a day where"},{"speaker":"[bryan_boorstein]","startTime":1634.323,"endTime":1637.007,"body":"i have less than"},{"speaker":"[aaron_straker]","startTime":1637.168,"endTime":1637.408,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1637.348,"endTime":1640.854,"body":"point seven five grams per pound of"},{"speaker":"[bryan_boorstein]","startTime":1637.348,"endTime":1640.854,"body":"body weight so a hundred and fifty might"},{"speaker":"[bryan_boorstein]","startTime":1640.894,"endTime":1642.256,"body":"be like the lowest number that i"},{"speaker":"[bryan_boorstein]","startTime":1640.894,"endTime":1642.256,"body":"would"},{"speaker":"[aaron_straker]","startTime":1642.247,"endTime":1642.307,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":1642.296,"endTime":1646.324,"body":"have in a day and on top"},{"speaker":"[bryan_boorstein]","startTime":1642.296,"endTime":1646.324,"body":"of that i fill it in with the"},{"speaker":"[bryan_boorstein]","startTime":1646.364,"endTime":1651.457,"body":"things i enjoy that provide some nutritional"},{"speaker":"[bryan_boorstein]","startTime":1646.364,"endTime":1651.457,"body":"value and it's also important to note two"},{"speaker":"[bryan_boorstein]","startTime":1651.537,"endTime":1656.596,"body":"other things that when i have these"},{"speaker":"[bryan_boorstein]","startTime":1651.537,"endTime":1656.596,"body":"hedonistic excesses that might be three to five"},{"speaker":"[bryan_boorstein]","startTime":1656.636,"endTime":1660.302,"body":"days a week of this and then"},{"speaker":"[bryan_boorstein]","startTime":1656.636,"endTime":1660.302,"body":"i'll have two to three or four days"},{"speaker":"[bryan_boorstein]","startTime":1660.703,"endTime":1666.232,"body":"where i'm eating in a deficit eating"},{"speaker":"[bryan_boorstein]","startTime":1660.703,"endTime":1666.232,"body":"much cleaner and offsetting uh these higher days"},{"speaker":"[bryan_boorstein]","startTime":1666.252,"endTime":1669.998,"body":"that i'm having so it's kind of"},{"speaker":"[bryan_boorstein]","startTime":1666.252,"endTime":1669.998,"body":"this up and down oscillating thing and then"},{"speaker":"[bryan_boorstein]","startTime":1670.098,"endTime":1676.449,"body":"on a grander more expanded level i"},{"speaker":"[bryan_boorstein]","startTime":1670.098,"endTime":1676.449,"body":"actually cleaned up a lot three months a"},{"speaker":"[bryan_boorstein]","startTime":1676.509,"endTime":1680.636,"body":"year i go into my spring dieting"},{"speaker":"[bryan_boorstein]","startTime":1676.509,"endTime":1680.636,"body":"phase so i have these nine months of"},{"speaker":"[bryan_boorstein]","startTime":1680.796,"endTime":1685.424,"body":"access that build me from the low"},{"speaker":"[bryan_boorstein]","startTime":1680.796,"endTime":1685.424,"body":"one eighties to the high one nineties and"},{"speaker":"[bryan_boorstein]","startTime":1685.444,"endTime":1688.509,"body":"then it all gets cut off in"},{"speaker":"[bryan_boorstein]","startTime":1685.444,"endTime":1688.509,"body":"a super healthy manner over the course of"},{"speaker":"[bryan_boorstein]","startTime":1688.832,"endTime":1693.6,"body":"yeah three months and i've even discussed"},{"speaker":"[bryan_boorstein]","startTime":1688.832,"endTime":1693.6,"body":"how sometimes i feel better in the first"},{"speaker":"[bryan_boorstein]","startTime":1694.101,"endTime":1697.627,"body":"few months of my diet not at"},{"speaker":"[bryan_boorstein]","startTime":1694.101,"endTime":1697.627,"body":"the end but in the first couple of"},{"speaker":"[bryan_boorstein]","startTime":1697.647,"endTime":1699.811,"body":"months because i'm eating healthier i'm cleaning"},{"speaker":"[aaron_straker]","startTime":1699.748,"endTime":1700.438,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1699.851,"endTime":1702.976,"body":"up my habits and putting better foods"},{"speaker":"[bryan_boorstein]","startTime":1699.851,"endTime":1702.976,"body":"into my body and stuff like that so"},{"speaker":"[bryan_boorstein]","startTime":1703.597,"endTime":1706.903,"body":"i'm not trying to sit here and"},{"speaker":"[bryan_boorstein]","startTime":1703.597,"endTime":1706.903,"body":"say that everybody should be able to go"},{"speaker":"[bryan_boorstein]","startTime":1706.963,"endTime":1710.108,"body":"out and eat whatever foods they want"},{"speaker":"[bryan_boorstein]","startTime":1706.963,"endTime":1710.108,"body":"if it's important to them i think that"},{"speaker":"[bryan_boorstein]","startTime":1710.208,"endTime":1715.036,"body":"there is something that it's almost like"},{"speaker":"[bryan_boorstein]","startTime":1710.208,"endTime":1715.036,"body":"i've earned that right via the muscle mass"},{"speaker":"[bryan_boorstein]","startTime":1715.056,"endTime":1721.767,"body":"that i've put on and my glucose"},{"speaker":"[bryan_boorstein]","startTime":1715.056,"endTime":1721.767,"body":"disposal and like all of these responses that"},{"speaker":"[bryan_boorstein]","startTime":1721.867,"endTime":1727.938,"body":"are supposed to be inherently positive in"},{"speaker":"[bryan_boorstein]","startTime":1721.867,"endTime":1727.938,"body":"your body in your hormonial profile they all"},{"speaker":"[bryan_boorstein]","startTime":1727.998,"endTime":1730.97,"body":"work for me like even when eat"},{"speaker":"[bryan_boorstein]","startTime":1727.998,"endTime":1730.97,"body":"like this and i do my blood work"},{"speaker":"[bryan_boorstein]","startTime":1731.03,"endTime":1736.925,"body":"before my diet my peak off season"},{"speaker":"[bryan_boorstein]","startTime":1731.03,"endTime":1736.925,"body":"body wit or whatever my blood work doesn't"},{"speaker":"[bryan_boorstein]","startTime":1736.985,"endTime":1739.91,"body":"look any worse than it does at"},{"speaker":"[bryan_boorstein]","startTime":1736.985,"endTime":1739.91,"body":"the end of my diet like they're all"},{"speaker":"[bryan_boorstein]","startTime":1739.95,"endTime":1744.498,"body":"pretty similar so my body just is"},{"speaker":"[bryan_boorstein]","startTime":1739.95,"endTime":1744.498,"body":"pretty efficient i think at disposing of this"},{"speaker":"[bryan_boorstein]","startTime":1744.538,"endTime":1747.35,"body":"stuff and that may not be the"},{"speaker":"[bryan_boorstein]","startTime":1744.538,"endTime":1747.35,"body":"as for for everybody at this point"},{"speaker":"[aaron_straker]","startTime":1748.359,"endTime":1752.61,"body":"you really really did an incredible job"},{"speaker":"[aaron_straker]","startTime":1748.359,"endTime":1752.61,"body":"of phrasing the different parts here's a couple"},{"speaker":"[aaron_straker]","startTime":1752.63,"endTime":1756.179,"body":"of things that i want to touch"},{"speaker":"[aaron_straker]","startTime":1752.63,"endTime":1756.179,"body":"on that you really really said they add"},{"speaker":"[aaron_straker]","startTime":1756.279,"endTime":1759.004,"body":"value to your life right so like"},{"speaker":"[aaron_straker]","startTime":1756.279,"endTime":1759.004,"body":"the social outings"},{"speaker":"[bryan_boorstein]","startTime":1758.94,"endTime":1759.63,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1759.064,"endTime":1763.613,"body":"with friends maybe that's pizen and beer"},{"speaker":"[aaron_straker]","startTime":1759.064,"endTime":1763.613,"body":"you know once a month or twice a"},{"speaker":"[aaron_straker]","startTime":1763.673,"endTime":1767.69,"body":"month or something like that or however"},{"speaker":"[aaron_straker]","startTime":1763.673,"endTime":1767.69,"body":"much you periodize"},{"speaker":"[bryan_boorstein]","startTime":1767.07,"endTime":1767.97,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1767.911,"endTime":1771.637,"body":"your flexibility and freedom and planned hedonistic"},{"speaker":"[bryan_boorstein]","startTime":1772.35,"endTime":1772.513,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1772.358,"endTime":1776.886,"body":"deviations throughout the course of your year"},{"speaker":"[aaron_straker]","startTime":1772.358,"endTime":1776.886,"body":"with like you're gaining and then when you"},{"speaker":"[aaron_straker]","startTime":1777.146,"endTime":1781.273,"body":"decide to go through it very deficit"},{"speaker":"[aaron_straker]","startTime":1777.146,"endTime":1781.273,"body":"to get lean for summer for because you"},{"speaker":"[aaron_straker]","startTime":1781.373,"endTime":1781.814,"body":"find that it"},{"speaker":"[bryan_boorstein]","startTime":1781.77,"endTime":1782.37,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1781.894,"endTime":1785.901,"body":"adds value to your life you clean"},{"speaker":"[aaron_straker]","startTime":1781.894,"endTime":1785.901,"body":"things up and the thing that i thought"},{"speaker":"[aaron_straker]","startTime":1785.961,"endTime":1787.243,"body":"was really really interesting and i"},{"speaker":"[bryan_boorstein]","startTime":1787.33,"endTime":1787.41,"body":"ah"},{"speaker":"[aaron_straker]","startTime":1787.363,"endTime":1794.473,"body":"find to one hundred percent is inherently"},{"speaker":"[aaron_straker]","startTime":1787.363,"endTime":1794.473,"body":"like dieting is unhealthy i'm using air quotes"},{"speaker":"[aaron_straker]","startTime":1794.533,"endTime":1797.958,"body":"here but for myself for you and"},{"speaker":"[aaron_straker]","startTime":1794.533,"endTime":1797.958,"body":"i know a lot of clients like when"},{"speaker":"[aaron_straker]","startTime":1798.018,"endTime":1801.725,"body":"you really clean up your diet and"},{"speaker":"[aaron_straker]","startTime":1798.018,"endTime":1801.725,"body":"you're prioritizing like super lean cuts of meat"},{"speaker":"[aaron_straker]","startTime":1802.225,"endTime":1806.633,"body":"you know lot more fruits tables like"},{"speaker":"[aaron_straker]","startTime":1802.225,"endTime":1806.633,"body":"you feel really good until the calory"},{"speaker":"[bryan_boorstein]","startTime":1806.55,"endTime":1806.754,"body":"oh"},{"speaker":"[aaron_straker]","startTime":1806.693,"endTime":1811.541,"body":"deficit catches up to you and that's"},{"speaker":"[aaron_straker]","startTime":1806.693,"endTime":1811.541,"body":"more so just the total amount of fuel"},{"speaker":"[aaron_straker]","startTime":1811.641,"endTime":1815.668,"body":"you're giving yourself not the food choices"},{"speaker":"[aaron_straker]","startTime":1811.641,"endTime":1815.668,"body":"in and of itself but that that's always"},{"speaker":"[aaron_straker]","startTime":1815.708,"endTime":1819.518,"body":"a really kind of trippy thing like"},{"speaker":"[aaron_straker]","startTime":1815.708,"endTime":1819.518,"body":"dan i feel pretty fucking good you know"},{"speaker":"[aaron_straker]","startTime":1819.919,"endTime":1826.431,"body":"you know fruits and vegetables and really"},{"speaker":"[aaron_straker]","startTime":1819.919,"endTime":1826.431,"body":"quality food and then you've just spent you've"},{"speaker":"[aaron_straker]","startTime":1826.732,"endTime":1829.236,"body":"you've been over rigid over"},{"speaker":"[bryan_boorstein]","startTime":1829.11,"endTime":1829.275,"body":"ye"},{"speaker":"[aaron_straker]","startTime":1829.336,"endTime":1834.284,"body":"flexible spent twenty five years doing it"},{"speaker":"[aaron_straker]","startTime":1829.336,"endTime":1834.284,"body":"you found auto regulation that works like really"},{"speaker":"[aaron_straker]","startTime":1834.364,"endTime":1837.93,"body":"really well for you and then the"},{"speaker":"[aaron_straker]","startTime":1834.364,"endTime":1837.93,"body":"last thing i think that's important to wrap"},{"speaker":"[aaron_straker]","startTime":1838.03,"endTime":1843.381,"body":"up on is even at the end"},{"speaker":"[aaron_straker]","startTime":1838.03,"endTime":1843.381,"body":"of your plan hedonistic d v so when"},{"speaker":"[aaron_straker]","startTime":1843.441,"endTime":1849.529,"body":"your body weight is peeking in the"},{"speaker":"[aaron_straker]","startTime":1843.441,"endTime":1849.529,"body":"off season you're still only at like sixteen"},{"speaker":"[aaron_straker]","startTime":1849.709,"endTime":1853.295,"body":"maybe seventeen per cent body fat max"},{"speaker":"[aaron_straker]","startTime":1849.709,"endTime":1853.295,"body":"max"},{"speaker":"[bryan_boorstein]","startTime":1853.4,"endTime":1853.523,"body":"yep"},{"speaker":"[aaron_straker]","startTime":1854.056,"endTime":1857.142,"body":"and that's the big thing there like"},{"speaker":"[aaron_straker]","startTime":1854.056,"endTime":1857.142,"body":"if you pushed it into like the twenty"},{"speaker":"[aaron_straker]","startTime":1857.242,"endTime":1858.344,"body":"two twenty four"},{"speaker":"[bryan_boorstein]","startTime":1858.21,"endTime":1858.437,"body":"yah"},{"speaker":"[aaron_straker]","startTime":1858.404,"endTime":1862.931,"body":"is like your health markers are pro"},{"speaker":"[aaron_straker]","startTime":1858.404,"endTime":1862.931,"body":"ably not going to look like they do"},{"speaker":"[aaron_straker]","startTime":1863.051,"endTime":1867.779,"body":"but you do you do auto regulate"},{"speaker":"[aaron_straker]","startTime":1863.051,"endTime":1867.779,"body":"really really well and i think that's where"},{"speaker":"[aaron_straker]","startTime":1867.899,"endTime":1871.666,"body":"intuition is like really really big and"},{"speaker":"[aaron_straker]","startTime":1867.899,"endTime":1871.666,"body":"that's the part that i think so many"},{"speaker":"[aaron_straker]","startTime":1871.746,"endTime":1876.894,"body":"people lose it of like if you"},{"speaker":"[aaron_straker]","startTime":1871.746,"endTime":1876.894,"body":"only get to fifteen percent body fat during"},{"speaker":"[aaron_straker]","startTime":1876.935,"endTime":1881.803,"body":"your calory deficit and then your hedonistic"},{"speaker":"[aaron_straker]","startTime":1876.935,"endTime":1881.803,"body":"videviations take you up to like twenty five"},{"speaker":"[aaron_straker]","startTime":1881.883,"endTime":1886.47,"body":"per cent that's a different story than"},{"speaker":"[aaron_straker]","startTime":1881.883,"endTime":1886.47,"body":"what brian and is saying specifically because of"},{"speaker":"[aaron_straker]","startTime":1887.291,"endTime":1891.276,"body":"physialphysiology and what's going on inside at"},{"speaker":"[aaron_straker]","startTime":1887.291,"endTime":1891.276,"body":"those levels of body fat"},{"speaker":"[bryan_boorstein]","startTime":1892.54,"endTime":1896.046,"body":"yeah that's a really good point i"},{"speaker":"[bryan_boorstein]","startTime":1892.54,"endTime":1896.046,"body":"think most people probably couldn't eat like meat"},{"speaker":"[bryan_boorstein]","startTime":1896.166,"endTime":1900.273,"body":"and maintain like high teens body fat"},{"speaker":"[bryan_boorstein]","startTime":1896.166,"endTime":1900.273,"body":"like most people eating like me for nine"},{"speaker":"[bryan_boorstein]","startTime":1900.313,"endTime":1904.239,"body":"months or whatever minit period of time"},{"speaker":"[bryan_boorstein]","startTime":1900.313,"endTime":1904.239,"body":"it is until my next diet would end"},{"speaker":"[bryan_boorstein]","startTime":1904.5,"endTime":1908.687,"body":"like ballooned up and like in relatively"},{"speaker":"[bryan_boorstein]","startTime":1904.5,"endTime":1908.687,"body":"poor health so so that is that is"},{"speaker":"[bryan_boorstein]","startTime":1908.747,"endTime":1912.794,"body":"important and i think he put a"},{"speaker":"[bryan_boorstein]","startTime":1908.747,"endTime":1912.794,"body":"bow on it the thing that you mentioned"},{"speaker":"[bryan_boorstein]","startTime":1912.814,"endTime":1915.899,"body":"about the periodization is not just that"},{"speaker":"[bryan_boorstein]","startTime":1912.814,"endTime":1915.899,"body":"three months at the end of the year"},{"speaker":"[bryan_boorstein]","startTime":1915.959,"endTime":1918.784,"body":"but it's even in the week like"},{"speaker":"[bryan_boorstein]","startTime":1915.959,"endTime":1918.784,"body":"three or four"},{"speaker":"[aaron_straker]","startTime":1918.748,"endTime":1919.07,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1918.864,"endTime":1920.166,"body":"days of eating crap and then two"},{"speaker":"[aaron_straker]","startTime":1920.098,"endTime":1920.3,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1920.226,"endTime":1924.193,"body":"or three days of kind of raining"},{"speaker":"[bryan_boorstein]","startTime":1920.226,"endTime":1924.193,"body":"it in and like um i think that"},{"speaker":"[bryan_boorstein]","startTime":1924.233,"endTime":1929.321,"body":"that is huge and just maintaining things"},{"speaker":"[bryan_boorstein]","startTime":1924.233,"endTime":1929.321,"body":"where my weight is travelling slowly whereas if"},{"speaker":"[bryan_boorstein]","startTime":1929.361,"endTime":1933.805,"body":"i just ate this way every day"},{"speaker":"[bryan_boorstein]","startTime":1929.361,"endTime":1933.805,"body":"my weight would clearly be like twenty pounds"},{"speaker":"[bryan_boorstein]","startTime":1933.845,"endTime":1936.608,"body":"heavier than it is without those two"},{"speaker":"[bryan_boorstein]","startTime":1933.845,"endTime":1936.608,"body":"or three deficit days along the way"},{"speaker":"[aaron_straker]","startTime":1936.979,"endTime":1937.404,"body":"exactly"},{"speaker":"[bryan_boorstein]","startTime":1939.136,"endTime":1940.043,"body":"anything else ad on that"},{"speaker":"[aaron_straker]","startTime":1940.979,"endTime":1947.36,"body":"um i guess the only thing i"},{"speaker":"[aaron_straker]","startTime":1940.979,"endTime":1947.36,"body":"would add is oh what i had found"},{"speaker":"[bryan_boorstein]","startTime":1947.22,"endTime":1947.401,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1947.44,"endTime":1949.225,"body":"personally because i guess we never really"},{"speaker":"[aaron_straker]","startTime":1947.44,"endTime":1949.225,"body":"touched on mine"},{"speaker":"[bryan_boorstein]","startTime":1949.498,"endTime":1949.62,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1950.428,"endTime":1955.639,"body":"i had lived a life previously where"},{"speaker":"[aaron_straker]","startTime":1950.428,"endTime":1955.639,"body":"i had a lot of planned deviation a"},{"speaker":"[aaron_straker]","startTime":1955.68,"endTime":1960.047,"body":"lot more social typical social outings sort"},{"speaker":"[aaron_straker]","startTime":1955.68,"endTime":1960.047,"body":"of thing or where i was within like"},{"speaker":"[aaron_straker]","startTime":1960.628,"endTime":1964.735,"body":"groups of friends and influence there and"},{"speaker":"[aaron_straker]","startTime":1960.628,"endTime":1964.735,"body":"it wasn't until that you know when i"},{"speaker":"[aaron_straker]","startTime":1965.175,"endTime":1968.661,"body":"took striker nutrition co time had kind"},{"speaker":"[aaron_straker]","startTime":1965.175,"endTime":1968.661,"body":"of moved away from all of my family"},{"speaker":"[aaron_straker]","startTime":1968.701,"endTime":1973.048,"body":"and friends and spent a lot more"},{"speaker":"[aaron_straker]","startTime":1968.701,"endTime":1973.048,"body":"time by myself that i found like what"},{"speaker":"[aaron_straker]","startTime":1973.129,"endTime":1979.079,"body":"i actually valued outside of all my"},{"speaker":"[aaron_straker]","startTime":1973.129,"endTime":1979.079,"body":"social influences and stuff like and that's when"},{"speaker":"[aaron_straker]","startTime":1979.119,"endTime":1983.546,"body":"i realized like oh yeah i don't"},{"speaker":"[aaron_straker]","startTime":1979.119,"endTime":1983.546,"body":"really care about drinking alcohol anymore and so"},{"speaker":"[aaron_straker]","startTime":1983.586,"endTime":1987.052,"body":"i quit drinking i don't really care"},{"speaker":"[aaron_straker]","startTime":1983.586,"endTime":1987.052,"body":"about eating peas or cheap meals and stuff"},{"speaker":"[aaron_straker]","startTime":1987.132,"endTime":1991.099,"body":"any more so i just stopped doing"},{"speaker":"[aaron_straker]","startTime":1987.132,"endTime":1991.099,"body":"it in that i found it like eating"},{"speaker":"[aaron_straker]","startTime":1991.259,"endTime":1996.307,"body":"and living this way adds value to"},{"speaker":"[aaron_straker]","startTime":1991.259,"endTime":1996.307,"body":"my life like the other things take value"},{"speaker":"[aaron_straker]","startTime":1996.467,"endTime":1997.469,"body":"away from my life"},{"speaker":"[bryan_boorstein]","startTime":1997.325,"endTime":1997.345,"body":"m"},{"speaker":"[aaron_straker]","startTime":1997.569,"endTime":2001.155,"body":"i really value how good i feel"},{"speaker":"[aaron_straker]","startTime":1997.569,"endTime":2001.155,"body":"and when i do those things i feel"},{"speaker":"[aaron_straker]","startTime":2001.296,"endTime":2002.417,"body":"terrible and i don't want to"},{"speaker":"[bryan_boorstein]","startTime":2002.57,"endTime":2002.755,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2002.658,"endTime":2006.221,"body":"terrible and i think think what what"},{"speaker":"[aaron_straker]","startTime":2002.658,"endTime":2006.221,"body":"brian and i are really getting to is"},{"speaker":"[aaron_straker]","startTime":2006.261,"endTime":2009.744,"body":"like you have to decide what adds"},{"speaker":"[aaron_straker]","startTime":2006.261,"endTime":2009.744,"body":"value to your life and then what doesn't"},{"speaker":"[aaron_straker]","startTime":2010.045,"endTime":2012.387,"body":"and find that balance for yourself personally"},{"speaker":"[bryan_boorstein]","startTime":2013.32,"endTime":2019.35,"body":"yeah at's really well said cool all"},{"speaker":"[bryan_boorstein]","startTime":2013.32,"endTime":2019.35,"body":"right so the second question is session volume"},{"speaker":"[bryan_boorstein]","startTime":2019.41,"endTime":2024.999,"body":"per body part literature suggests eight to"},{"speaker":"[bryan_boorstein]","startTime":2019.41,"endTime":2024.999,"body":"ten sets as a max this prescription seems"},{"speaker":"[bryan_boorstein]","startTime":2025.039,"endTime":2029.647,"body":"to like nuance example being back if"},{"speaker":"[bryan_boorstein]","startTime":2025.039,"endTime":2029.647,"body":"you did three sets of iliac lower lap"},{"speaker":"[bryan_boorstein]","startTime":2029.767,"endTime":2033.794,"body":"pull down three sets of thoracic upper"},{"speaker":"[bryan_boorstein]","startTime":2029.767,"endTime":2033.794,"body":"lap pull downs three sets of upper back"},{"speaker":"[bryan_boorstein]","startTime":2033.914,"endTime":2038.662,"body":"rows and three sets of rear delt"},{"speaker":"[bryan_boorstein]","startTime":2033.914,"endTime":2038.662,"body":"flies it seems like maybe that's okay given"},{"speaker":"[bryan_boorstein]","startTime":2038.742,"endTime":2043.269,"body":"how big the back is in the"},{"speaker":"[bryan_boorstein]","startTime":2038.742,"endTime":2043.269,"body":"different regions question mark and i agree yeah"},{"speaker":"[bryan_boorstein]","startTime":2043.39,"endTime":2044.451,"body":"i think that that certainly"},{"speaker":"[aaron_straker]","startTime":2044.628,"endTime":2044.871,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2044.652,"endTime":2048.618,"body":"lacks nuance like that to me like"},{"speaker":"[bryan_boorstein]","startTime":2044.652,"endTime":2048.618,"body":"the back like"},{"speaker":"[aaron_straker]","startTime":2048.678,"endTime":2048.9210000000003,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2048.779,"endTime":2053.103,"body":"i would at least separate the back"},{"speaker":"[bryan_boorstein]","startTime":2048.779,"endTime":2053.103,"body":"into like upper back and lots that's kind"},{"speaker":"[bryan_boorstein]","startTime":2053.143,"endTime":2054.8050000000003,"body":"of dndnduhand"},{"speaker":"[aaron_straker]","startTime":2054.478,"endTime":2054.639,"body":"this"},{"speaker":"[bryan_boorstein]","startTime":2054.865,"endTime":2058.228,"body":"low back like i think low back"},{"speaker":"[bryan_boorstein]","startTime":2054.865,"endTime":2058.228,"body":"would be a third region of the back"},{"speaker":"[aaron_straker]","startTime":2058.848,"endTime":2059.129,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2060.6099999999997,"endTime":2060.73,"body":"and"},{"speaker":"[aaron_straker]","startTime":2060.614,"endTime":2060.815,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2060.9300000000003,"endTime":2064.0950000000003,"body":"i don't think you train low back"},{"speaker":"[bryan_boorstein]","startTime":2060.9300000000003,"endTime":2064.0950000000003,"body":"as part of back like it's usually late"},{"speaker":"[bryan_boorstein]","startTime":2064.335,"endTime":2064.656,"body":"and upper"},{"speaker":"[aaron_straker]","startTime":2064.608,"endTime":2064.8689999999997,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2064.696,"endTime":2069.0609999999997,"body":"back so so yeah i think like"},{"speaker":"[bryan_boorstein]","startTime":2064.696,"endTime":2069.0609999999997,"body":"if you did"},{"speaker":"[aaron_straker]","startTime":2070.8779999999997,"endTime":2071.12,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2070.964,"endTime":2075.251,"body":"i just i agree that that it"},{"speaker":"[bryan_boorstein]","startTime":2070.964,"endTime":2075.251,"body":"does like nuance but i also think that"},{"speaker":"[bryan_boorstein]","startTime":2075.632,"endTime":2080.219,"body":"you would still probably be benefited by"},{"speaker":"[bryan_boorstein]","startTime":2075.632,"endTime":2080.219,"body":"splitting those twelve sets into like six one"},{"speaker":"[bryan_boorstein]","startTime":2080.44,"endTime":2084.884,"body":"and six another day um unless you're"},{"speaker":"[bryan_boorstein]","startTime":2080.44,"endTime":2084.884,"body":"somebody that needs twenty four sets a week"},{"speaker":"[bryan_boorstein]","startTime":2084.944,"endTime":2088.61,"body":"for your back and then maybe ye"},{"speaker":"[bryan_boorstein]","startTime":2084.944,"endTime":2088.61,"body":"it's twelve one session twelve in the next"},{"speaker":"[bryan_boorstein]","startTime":2088.951,"endTime":2095.662,"body":"or if it recovers that quickly maybe"},{"speaker":"[bryan_boorstein]","startTime":2088.951,"endTime":2095.662,"body":"it's nine nine and six or you know"},{"speaker":"[bryan_boorstein]","startTime":2095.762,"endTime":2099.369,"body":"nine eight seven or whatever that math"},{"speaker":"[bryan_boorstein]","startTime":2095.762,"endTime":2099.369,"body":"comes out to to get to you to"},{"speaker":"[bryan_boorstein]","startTime":2099.469,"endTime":2102.955,"body":"twenty four sets so i think there's"},{"speaker":"[bryan_boorstein]","startTime":2099.469,"endTime":2102.955,"body":"a number of ways you can split that"},{"speaker":"[bryan_boorstein]","startTime":2103.076,"endTime":2111.561,"body":"up but i think you know overriding"},{"speaker":"[bryan_boorstein]","startTime":2103.076,"endTime":2111.561,"body":"the literature seems to show that as long"},{"speaker":"[bryan_boorstein]","startTime":2111.601,"endTime":2116.214,"body":"as weekly volume is matched it doesn't"},{"speaker":"[bryan_boorstein]","startTime":2111.601,"endTime":2116.214,"body":"exactly matter too much how you split it"},{"speaker":"[bryan_boorstein]","startTime":2116.314,"endTime":2124.664,"body":"up if you're dealing with like the"},{"speaker":"[bryan_boorstein]","startTime":2116.314,"endTime":2124.664,"body":"very end extremes of optimality yeah you'll probably"},{"speaker":"[bryan_boorstein]","startTime":2124.724,"endTime":2129.242,"body":"have more energy for that work and"},{"speaker":"[bryan_boorstein]","startTime":2124.724,"endTime":2129.242,"body":"be able to put more focus into it"},{"speaker":"[bryan_boorstein]","startTime":2129.803,"endTime":2133.047,"body":"if it's on a different day but"},{"speaker":"[bryan_boorstein]","startTime":2129.803,"endTime":2133.047,"body":"i think that this example you put out"},{"speaker":"[bryan_boorstein]","startTime":2133.547,"endTime":2134.469,"body":"is totally fine as well"},{"speaker":"[aaron_straker]","startTime":2136.219,"endTime":2136.979,"body":"yeah i think"},{"speaker":"[bryan_boorstein]","startTime":2137.492,"endTime":2137.657,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2138.12,"endTime":2143.926,"body":"it's important to realize that literature is"},{"speaker":"[aaron_straker]","startTime":2138.12,"endTime":2143.926,"body":"going to report like population means and averages"},{"speaker":"[aaron_straker]","startTime":2144.026,"endTime":2144.407,"body":"across"},{"speaker":"[bryan_boorstein]","startTime":2144.333,"endTime":2144.395,"body":"ah"},{"speaker":"[aaron_straker]","startTime":2145.618,"endTime":2152.048,"body":"body you know i think if we"},{"speaker":"[aaron_straker]","startTime":2145.618,"endTime":2152.048,"body":"had like metas on like late training versus"},{"speaker":"[aaron_straker]","startTime":2152.209,"endTime":2156.516,"body":"like you know chest training and different"},{"speaker":"[aaron_straker]","startTime":2152.209,"endTime":2156.516,"body":"things like that there would probably be variations"},{"speaker":"[aaron_straker]","startTime":2156.636,"endTime":2159.761,"body":"in it but you have to take"},{"speaker":"[aaron_straker]","startTime":2156.636,"endTime":2159.761,"body":"what you find"},{"speaker":"[bryan_boorstein]","startTime":2159.65,"endTime":2160.46,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2159.842,"endTime":2162.867,"body":"is going to be best for yourself"},{"speaker":"[aaron_straker]","startTime":2159.842,"endTime":2162.867,"body":"after experimenting"},{"speaker":"[bryan_boorstein]","startTime":2162.192,"endTime":2162.377,"body":"yes"},{"speaker":"[aaron_straker]","startTime":2162.927,"endTime":2167.675,"body":"like at this point in my training"},{"speaker":"[aaron_straker]","startTime":2162.927,"endTime":2167.675,"body":"career i'm going to take my intuition for"},{"speaker":"[aaron_straker]","startTime":2167.795,"endTime":2172.837,"body":"myself over what any of the research"},{"speaker":"[aaron_straker]","startTime":2167.795,"endTime":2172.837,"body":"says personally that's just how i'm going to"},{"speaker":"[aaron_straker]","startTime":2172.877,"endTime":2173.499,"body":"take my training"},{"speaker":"[bryan_boorstein]","startTime":2173.622,"endTime":2173.764,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2174.04,"endTime":2180.503,"body":"um but i think the one thing"},{"speaker":"[aaron_straker]","startTime":2174.04,"endTime":2180.503,"body":"i will say is brand i think you"},{"speaker":"[aaron_straker]","startTime":2180.583,"endTime":2186.502,"body":"can you will probably attest to this"},{"speaker":"[aaron_straker]","startTime":2180.583,"endTime":2186.502,"body":"too how good you are or how efficient"},{"speaker":"[aaron_straker]","startTime":2186.563,"endTime":2193.494,"body":"you are at making each set really"},{"speaker":"[aaron_straker]","startTime":2186.563,"endTime":2193.494,"body":"targeted for a stimulus is important"},{"speaker":"[bryan_boorstein]","startTime":2194.634,"endTime":2195.59,"body":"hm"},{"speaker":"[aaron_straker]","startTime":2194.716,"endTime":2199.484,"body":"like the really go examples like the"},{"speaker":"[aaron_straker]","startTime":2194.716,"endTime":2199.484,"body":"unilateral pull down you know supported pull down"},{"speaker":"[aaron_straker]","startTime":2199.524,"endTime":2202.91,"body":"or whatever if you gave me that"},{"speaker":"[aaron_straker]","startTime":2199.524,"endTime":2202.91,"body":"when i was like twenty years old i"},{"speaker":"[aaron_straker]","startTime":2202.97,"endTime":2205.414,"body":"just would have sat there and just"},{"speaker":"[aaron_straker]","startTime":2202.97,"endTime":2205.414,"body":"yanked on it and i could be like"},{"speaker":"[aaron_straker]","startTime":2205.514,"endTime":2208.399,"body":"do four sets with like two hundred"},{"speaker":"[aaron_straker]","startTime":2205.514,"endTime":2208.399,"body":"pounds right i'm like oh yeah i kind"},{"speaker":"[aaron_straker]","startTime":2208.439,"endTime":2212.205,"body":"of feel it whatever i probably need"},{"speaker":"[aaron_straker]","startTime":2208.439,"endTime":2212.205,"body":"like more volume as a post like today"},{"speaker":"[aaron_straker]","startTime":2212.746,"endTime":2218.155,"body":"i guarantee you like i could get"},{"speaker":"[aaron_straker]","startTime":2212.746,"endTime":2218.155,"body":"much more stimulus and hypertrofic stimulus typertrofic stimulus"},{"speaker":"[aaron_straker]","startTime":2218.215,"endTime":2220.479,"body":"out of two really targeted"},{"speaker":"[bryan_boorstein]","startTime":2220.19,"endTime":2220.375,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2220.559,"endTime":2224.024,"body":"sets with probably eighty to seventy five"},{"speaker":"[aaron_straker]","startTime":2220.559,"endTime":2224.024,"body":"per cent of the load that i would"},{"speaker":"[aaron_straker]","startTime":2224.064,"endTime":2228.52,"body":"have used fourteen years ago for more"},{"speaker":"[aaron_straker]","startTime":2224.064,"endTime":2228.52,"body":"volume and and"},{"speaker":"[bryan_boorstein]","startTime":2228.631,"endTime":2228.775,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2228.74,"endTime":2237.286,"body":"and it's hard to quantify that like"},{"speaker":"[aaron_straker]","startTime":2228.74,"endTime":2237.286,"body":"individuality into the literature"},{"speaker":"[bryan_boorstein]","startTime":2238.24,"endTime":2242.086,"body":"ah no i fully agree and i'm"},{"speaker":"[bryan_boorstein]","startTime":2238.24,"endTime":2242.086,"body":"actually at a point now where i can't"},{"speaker":"[bryan_boorstein]","startTime":2242.226,"endTime":2247.014,"body":"even really do more than two sets"},{"speaker":"[bryan_boorstein]","startTime":2242.226,"endTime":2247.014,"body":"for a lift like any lift whatever that"},{"speaker":"[bryan_boorstein]","startTime":2247.154,"endTime":2251.663,"body":"lift is um two sets is about"},{"speaker":"[bryan_boorstein]","startTime":2247.154,"endTime":2251.663,"body":"as much as i get and then it"},{"speaker":"[bryan_boorstein]","startTime":2251.763,"endTime":2256.593,"body":"almost feels like it's kind of having"},{"speaker":"[bryan_boorstein]","startTime":2251.763,"endTime":2256.593,"body":"a i'm on the other side of that"},{"speaker":"[bryan_boorstein]","startTime":2256.753,"endTime":2259.778,"body":"u curve like it's like two sets"},{"speaker":"[bryan_boorstein]","startTime":2256.753,"endTime":2259.778,"body":"gives me the stimulus that i want and"},{"speaker":"[bryan_boorstein]","startTime":2259.838,"endTime":2263.224,"body":"like peaks it and then that third"},{"speaker":"[bryan_boorstein]","startTime":2259.838,"endTime":2263.224,"body":"set almost takes me down the other side"},{"speaker":"[bryan_boorstein]","startTime":2263.264,"endTime":2266.91,"body":"of the u curve and it feels"},{"speaker":"[bryan_boorstein]","startTime":2263.264,"endTime":2266.91,"body":"like i'm you know losing pump lus in"},{"speaker":"[aaron_straker]","startTime":2267.888,"endTime":2268.698,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2267.911,"endTime":2268.893,"body":"connection with the muscle"},{"speaker":"[aaron_straker]","startTime":2269.358,"endTime":2270.828,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2269.514,"endTime":2275.684,"body":"etcetera etcetera so with that in mind"},{"speaker":"[bryan_boorstein]","startTime":2269.514,"endTime":2275.684,"body":"like i've actually found now that the most"},{"speaker":"[bryan_boorstein]","startTime":2276.045,"endTime":2279.851,"body":"i can do in a session for"},{"speaker":"[bryan_boorstein]","startTime":2276.045,"endTime":2279.851,"body":"a muscle group is about five or six"},{"speaker":"[bryan_boorstein]","startTime":2279.952,"endTime":2281.775,"body":"sets so i have like my ham"},{"speaker":"[aaron_straker]","startTime":2281.83,"endTime":2281.996,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2281.855,"endTime":2286.102,"body":"dominant day is five sets for hams"},{"speaker":"[bryan_boorstein]","startTime":2281.855,"endTime":2286.102,"body":"three for quads and then the reverse for"},{"speaker":"[bryan_boorstein]","startTime":2286.162,"endTime":2290.309,"body":"my quad dominant day it's five for"},{"speaker":"[bryan_boorstein]","startTime":2286.162,"endTime":2290.309,"body":"quads and three for hams and when i"},{"speaker":"[bryan_boorstein]","startTime":2290.389,"endTime":2292.893,"body":"do back back as this big collective"},{"speaker":"[bryan_boorstein]","startTime":2290.389,"endTime":2292.893,"body":"thing"},{"speaker":"[aaron_straker]","startTime":2292.878,"endTime":2293.122,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2293.333,"endTime":2300.025,"body":"it's like two sets for one of"},{"speaker":"[bryan_boorstein]","startTime":2293.333,"endTime":2300.025,"body":"the late regions two sets for one of"},{"speaker":"[bryan_boorstein]","startTime":2300.105,"endTime":2306.441,"body":"the upper backreradelt regions and then one"},{"speaker":"[bryan_boorstein]","startTime":2300.105,"endTime":2306.441,"body":"set of of one of those regions so"},{"speaker":"[bryan_boorstein]","startTime":2306.501,"endTime":2309.564,"body":"it's made a different lat region or"},{"speaker":"[bryan_boorstein]","startTime":2306.501,"endTime":2309.564,"body":"like a rear delt focus move or something"},{"speaker":"[bryan_boorstein]","startTime":2309.604,"endTime":2312.948,"body":"like that but five sets for my"},{"speaker":"[bryan_boorstein]","startTime":2309.604,"endTime":2312.948,"body":"entire back and then that will happen twice"},{"speaker":"[bryan_boorstein]","startTime":2313.008,"endTime":2317.252,"body":"a week so yeah to erin's point"},{"speaker":"[bryan_boorstein]","startTime":2313.008,"endTime":2317.252,"body":"i just think if you can be super"},{"speaker":"[bryan_boorstein]","startTime":2317.353,"endTime":2321.458,"body":"accurate and get a ton out of"},{"speaker":"[bryan_boorstein]","startTime":2317.353,"endTime":2321.458,"body":"your training you shouldn't need to do that"},{"speaker":"[bryan_boorstein]","startTime":2321.518,"endTime":2323.11,"body":"much volume in a session m"},{"speaker":"[aaron_straker]","startTime":2323.218,"endTime":2323.964,"body":"yep agreed"},{"speaker":"[bryan_boorstein]","startTime":2324.62,"endTime":2328.707,"body":"cool next question is on the our"},{"speaker":"[bryan_boorstein]","startTime":2324.62,"endTime":2328.707,"body":"thoughts around using cuffs which we've kind of"},{"speaker":"[bryan_boorstein]","startTime":2328.768,"endTime":2330.33,"body":"touched on somewhat"},{"speaker":"[aaron_straker]","startTime":2330.138,"endTime":2330.422,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2330.871,"endTime":2332.213,"body":"often in the last few episodes"},{"speaker":"[aaron_straker]","startTime":2332.302,"endTime":2332.465,"body":"yes"},{"speaker":"[bryan_boorstein]","startTime":2332.874,"endTime":2337.162,"body":"the question is benefits and drawbacks is"},{"speaker":"[bryan_boorstein]","startTime":2332.874,"endTime":2337.162,"body":"it vital to have something to grip with"},{"speaker":"[bryan_boorstein]","startTime":2337.402,"endTime":2341.208,"body":"in the cuff or can the cuff"},{"speaker":"[bryan_boorstein]","startTime":2337.402,"endTime":2341.208,"body":"function effectively on the wrist without any gripping"},{"speaker":"[bryan_boorstein]","startTime":2341.248,"endTime":2346.657,"body":"in the hand the asker also referenced"},{"speaker":"[bryan_boorstein]","startTime":2341.248,"endTime":2346.657,"body":"a time where he had biceptendenitis and used"},{"speaker":"[bryan_boorstein]","startTime":2346.717,"endTime":2351.385,"body":"the cuffs for all pulling movements and"},{"speaker":"[bryan_boorstein]","startTime":2346.717,"endTime":2351.385,"body":"whether that's okay um and my thought is"},{"speaker":"[bryan_boorstein]","startTime":2351.465,"endTime":2355.132,"body":"like so cass is really big on"},{"speaker":"[bryan_boorstein]","startTime":2351.465,"endTime":2355.132,"body":"the idea of hey"},{"speaker":"[aaron_straker]","startTime":2355.158,"endTime":2355.481,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2355.212,"endTime":2358.377,"body":"if you're going to use a cuff"},{"speaker":"[bryan_boorstein]","startTime":2355.212,"endTime":2358.377,"body":"make sure you have something in your hand"},{"speaker":"[bryan_boorstein]","startTime":2358.617,"endTime":2367.16,"body":"to grip tactile um it helps with"},{"speaker":"[bryan_boorstein]","startTime":2358.617,"endTime":2367.16,"body":"a nervous system response i believe i've personally"},{"speaker":"[aaron_straker]","startTime":2366.858,"endTime":2367.04,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2367.24,"endTime":2368.502,"body":"found that that's beneficial"},{"speaker":"[aaron_straker]","startTime":2368.028,"endTime":2368.314,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2368.602,"endTime":2369.643,"body":"as well that"},{"speaker":"[aaron_straker]","startTime":2370.008,"endTime":2370.968,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2370.123,"endTime":2371.424,"body":"when i do my lateral raises"},{"speaker":"[aaron_straker]","startTime":2371.448,"endTime":2371.63,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2371.484,"endTime":2375.107,"body":"now with cuffs i really like to"},{"speaker":"[bryan_boorstein]","startTime":2371.484,"endTime":2375.107,"body":"hold the cast handle at the end of"},{"speaker":"[bryan_boorstein]","startTime":2375.167,"endTime":2375.568,"body":"my cuff"},{"speaker":"[aaron_straker]","startTime":2376.368,"endTime":2376.672,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2378.19,"endTime":2381.255,"body":"and when i do my try set"},{"speaker":"[bryan_boorstein]","startTime":2378.19,"endTime":2381.255,"body":"movements with the cuff i put it all"},{"speaker":"[bryan_boorstein]","startTime":2381.315,"endTime":2384.841,"body":"the way down so it's essentially along"},{"speaker":"[bryan_boorstein]","startTime":2381.315,"endTime":2384.841,"body":"my pinky and then i kind of grip"},{"speaker":"[bryan_boorstein]","startTime":2384.921,"endTime":2385.923,"body":"it like a bird would grip a"},{"speaker":"[aaron_straker]","startTime":2385.938,"endTime":2386.658,"body":"my"},{"speaker":"[bryan_boorstein]","startTime":2386.023,"endTime":2390.19,"body":"tree branch with the outer part of"},{"speaker":"[bryan_boorstein]","startTime":2386.023,"endTime":2390.19,"body":"my hand as as i'm pushing away for"},{"speaker":"[bryan_boorstein]","startTime":2390.23,"endTime":2390.31,"body":"the"},{"speaker":"[aaron_straker]","startTime":2390.258,"endTime":2390.338,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2390.37,"endTime":2394.357,"body":"triceps stuff and so i find that"},{"speaker":"[bryan_boorstein]","startTime":2390.37,"endTime":2394.357,"body":"all to be better than if the cuff"},{"speaker":"[bryan_boorstein]","startTime":2394.417,"endTime":2400.207,"body":"was directly on the hand or rather"},{"speaker":"[bryan_boorstein]","startTime":2394.417,"endTime":2400.207,"body":"on the wrist um and then the last"},{"speaker":"[bryan_boorstein]","startTime":2400.267,"endTime":2406.161,"body":"thing i'll say about this is if"},{"speaker":"[bryan_boorstein]","startTime":2400.267,"endTime":2406.161,"body":"it is on the wrist i don't like"},{"speaker":"[bryan_boorstein]","startTime":2406.241,"endTime":2410.949,"body":"about that the most and this is"},{"speaker":"[bryan_boorstein]","startTime":2406.241,"endTime":2410.949,"body":"beyond the tactile piece is that it shortens"},{"speaker":"[bryan_boorstein]","startTime":2411.069,"endTime":2413.092,"body":"the moment arm and i"},{"speaker":"[aaron_straker]","startTime":2413.55,"endTime":2413.694,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2414.114,"endTime":2418.101,"body":"i feel like it actually feels less"},{"speaker":"[bryan_boorstein]","startTime":2414.114,"endTime":2418.101,"body":"effective when that moment arm is whole hands"},{"speaker":"[bryan_boorstein]","startTime":2418.201,"endTime":2421.867,"body":"length shorter like that's like you know"},{"speaker":"[bryan_boorstein]","startTime":2418.201,"endTime":2421.867,"body":"six to nine inches or i don't know"},{"speaker":"[bryan_boorstein]","startTime":2421.927,"endTime":2422.849,"body":"however big a hand is"},{"speaker":"[aaron_straker]","startTime":2422.907,"endTime":2422.928,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":2422.909,"endTime":2428.859,"body":"six inches maybe but that's a that"},{"speaker":"[bryan_boorstein]","startTime":2422.909,"endTime":2428.859,"body":"to me makes a huge difference so any"},{"speaker":"[bryan_boorstein]","startTime":2428.939,"endTime":2433.096,"body":"time i eve using cuffs i always"},{"speaker":"[bryan_boorstein]","startTime":2428.939,"endTime":2433.096,"body":"pull the cuff down so it's essentially over"},{"speaker":"[bryan_boorstein]","startTime":2433.216,"endTime":2437.415,"body":"like the top of my hand instead"},{"speaker":"[bryan_boorstein]","startTime":2433.216,"endTime":2437.415,"body":"of on my wrist and then i kind"},{"speaker":"[bryan_boorstein]","startTime":2437.455,"endTime":2441.542,"body":"of curve my hand over so the"},{"speaker":"[bryan_boorstein]","startTime":2437.455,"endTime":2441.542,"body":"cuff doesn't move back as i'm doing the"},{"speaker":"[aaron_straker]","startTime":2441.528,"endTime":2442.248,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2441.582,"endTime":2446.27,"body":"movement um and that at least keeps"},{"speaker":"[bryan_boorstein]","startTime":2441.582,"endTime":2446.27,"body":"the moment arm at a similar length how"},{"speaker":"[bryan_boorstein]","startTime":2446.35,"endTime":2448.957,"body":"it was and i like that aspect"},{"speaker":"[bryan_boorstein]","startTime":2446.35,"endTime":2448.957,"body":"of it"},{"speaker":"[aaron_straker]","startTime":2450.179,"endTime":2454.566,"body":"i ahundrepercent agree with everything you said"},{"speaker":"[aaron_straker]","startTime":2450.179,"endTime":2454.566,"body":"there any time i'm using cuffs i put"},{"speaker":"[aaron_straker]","startTime":2454.706,"endTime":2460.235,"body":"like an empty d handle in my"},{"speaker":"[aaron_straker]","startTime":2454.706,"endTime":2460.235,"body":"hand it just feels more natural to me"},{"speaker":"[aaron_straker]","startTime":2460.456,"endTime":2462.82,"body":"every time i've tried to do it"},{"speaker":"[aaron_straker]","startTime":2460.456,"endTime":2462.82,"body":"with i just like what do i"},{"speaker":"[bryan_boorstein]","startTime":2463.176,"endTime":2463.236,"body":"ah"},{"speaker":"[aaron_straker]","startTime":2463.281,"endTime":2464.142,"body":"what i do do i hook"},{"speaker":"[bryan_boorstein]","startTime":2464.18,"endTime":2465.32,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2464.222,"endTime":2465.725,"body":"grip it just doesn't feel right to"},{"speaker":"[aaron_straker]","startTime":2464.222,"endTime":2465.725,"body":"me and"},{"speaker":"[bryan_boorstein]","startTime":2465.74,"endTime":2465.883,"body":"yah"},{"speaker":"[aaron_straker]","startTime":2465.765,"endTime":2466.546,"body":"then i always go back"},{"speaker":"[bryan_boorstein]","startTime":2466.499,"endTime":2466.52,"body":"h"},{"speaker":"[aaron_straker]","startTime":2466.586,"endTime":2469.19,"body":"to it any time and i like"},{"speaker":"[aaron_straker]","startTime":2466.586,"endTime":2469.19,"body":"try not to i always end up grabbing"},{"speaker":"[aaron_straker]","startTime":2469.311,"endTime":2470.032,"body":"one there"},{"speaker":"[bryan_boorstein]","startTime":2470.462,"endTime":2470.563,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2470.973,"endTime":2471.674,"body":"i think what you said"},{"speaker":"[bryan_boorstein]","startTime":2471.781,"endTime":2471.842,"body":"m"},{"speaker":"[aaron_straker]","startTime":2471.815,"endTime":2472.616,"body":"around the"},{"speaker":"[bryan_boorstein]","startTime":2472.649,"endTime":2472.67,"body":"m"},{"speaker":"[aaron_straker]","startTime":2472.656,"endTime":2473.097,"body":"moment arm"},{"speaker":"[bryan_boorstein]","startTime":2473.09,"endTime":2473.11,"body":"m"},{"speaker":"[aaron_straker]","startTime":2473.257,"endTime":2476.098,"body":"is it's as silly"},{"speaker":"[bryan_boorstein]","startTime":2475.859,"endTime":2475.88,"body":"m"},{"speaker":"[aaron_straker]","startTime":2476.179,"endTime":2476.9,"body":"as it might sound because"},{"speaker":"[bryan_boorstein]","startTime":2476.9,"endTime":2477.95,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2476.94,"endTime":2482.95,"body":"it is literally inches it does change"},{"speaker":"[aaron_straker]","startTime":2476.94,"endTime":2482.95,"body":"it i feel like whenever i'm doing lateral"},{"speaker":"[aaron_straker]","startTime":2483.03,"endTime":2485.294,"body":"raises with the cuff and maybe i"},{"speaker":"[aaron_straker]","startTime":2483.03,"endTime":2485.294,"body":"have like a"},{"speaker":"[bryan_boorstein]","startTime":2485.45,"endTime":2486.98,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2485.554,"endTime":2487.798,"body":"loose cuff and it kind of goes"},{"speaker":"[aaron_straker]","startTime":2485.554,"endTime":2487.798,"body":"up my forearm so"},{"speaker":"[bryan_boorstein]","startTime":2487.732,"endTime":2488.42,"body":"okay"},{"speaker":"[aaron_straker]","startTime":2487.878,"endTime":2490.963,"body":"slightly i feel like i'm like doing"},{"speaker":"[aaron_straker]","startTime":2487.878,"endTime":2490.963,"body":"more of like a like a lift up"},{"speaker":"[aaron_straker]","startTime":2491.344,"endTime":2491.845,"body":"as opposed to"},{"speaker":"[bryan_boorstein]","startTime":2491.9,"endTime":2492.042,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2492.085,"endTime":2497.374,"body":"the lateral rays you know and that's"},{"speaker":"[aaron_straker]","startTime":2492.085,"endTime":2497.374,"body":"because the moment arm is it's enough to"},{"speaker":"[aaron_straker]","startTime":2497.434,"endTime":2501.08,"body":"make a significant difference in how i"},{"speaker":"[aaron_straker]","startTime":2497.434,"endTime":2501.08,"body":"per form the movement i think it's a"},{"speaker":"[aaron_straker]","startTime":2501.2,"endTime":2508.933,"body":"worse performance of the movement um and"},{"speaker":"[aaron_straker]","startTime":2501.2,"endTime":2508.933,"body":"then with having like the biceptendenitis and using"},{"speaker":"[aaron_straker]","startTime":2508.993,"endTime":2512.419,"body":"a cuff for pulling movements like if"},{"speaker":"[aaron_straker]","startTime":2508.993,"endTime":2512.419,"body":"that's how you're working around jury you know"},{"speaker":"[aaron_straker]","startTime":2512.5,"endTime":2515.486,"body":"it's not going to be optimal right"},{"speaker":"[aaron_straker]","startTime":2512.5,"endTime":2515.486,"body":"you're just trying to do what you can"},{"speaker":"[aaron_straker]","startTime":2515.566,"endTime":2518.682,"body":"to keep some tension on the target"},{"speaker":"[aaron_straker]","startTime":2515.566,"endTime":2518.682,"body":"tissues you want to"},{"speaker":"[bryan_boorstein]","startTime":2519.17,"endTime":2519.19,"body":"m"},{"speaker":"[aaron_straker]","startTime":2519.443,"endTime":2525.974,"body":"and something like that i am someone"},{"speaker":"[aaron_straker]","startTime":2519.443,"endTime":2525.974,"body":"who will get a lot of elbow flexor"},{"speaker":"[bryan_boorstein]","startTime":2525.86,"endTime":2526.066,"body":"my"},{"speaker":"[aaron_straker]","startTime":2526.194,"endTime":2526.975,"body":"and extensor"},{"speaker":"[bryan_boorstein]","startTime":2526.934,"endTime":2526.974,"body":"m"},{"speaker":"[aaron_straker]","startTime":2527.076,"endTime":2527.697,"body":"tendon itis on"},{"speaker":"[bryan_boorstein]","startTime":2527.729,"endTime":2527.75,"body":"m"},{"speaker":"[aaron_straker]","startTime":2527.777,"endTime":2529.359,"body":"either side of elbow on my left"},{"speaker":"[aaron_straker]","startTime":2527.777,"endTime":2529.359,"body":"arm"},{"speaker":"[bryan_boorstein]","startTime":2529.94,"endTime":2530.201,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2530.141,"endTime":2532.084,"body":"and that is why i really moved"},{"speaker":"[bryan_boorstein]","startTime":2532.25,"endTime":2534.089,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2532.284,"endTime":2538.014,"body":"to using the verse grips for so"},{"speaker":"[aaron_straker]","startTime":2532.284,"endTime":2538.014,"body":"much of things and especially like almost any"},{"speaker":"[aaron_straker]","startTime":2538.214,"endTime":2539.336,"body":"any back movement or"},{"speaker":"[bryan_boorstein]","startTime":2539.42,"endTime":2539.44,"body":"m"},{"speaker":"[aaron_straker]","startTime":2539.436,"endTime":2544.062,"body":"anything i'm holding something heavy i'm pretty"},{"speaker":"[aaron_straker]","startTime":2539.436,"endTime":2544.062,"body":"much using those and that's really really helped"},{"speaker":"[aaron_straker]","startTime":2544.102,"endTime":2547.447,"body":"with that because i'm not death gripping"},{"speaker":"[aaron_straker]","startTime":2544.102,"endTime":2547.447,"body":"things anymore"},{"speaker":"[bryan_boorstein]","startTime":2548.46,"endTime":2550.844,"body":"yeah and doing more cables in general"},{"speaker":"[bryan_boorstein]","startTime":2548.46,"endTime":2550.844,"body":"i think helps with that"},{"speaker":"[aaron_straker]","startTime":2551.079,"endTime":2551.221,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2551.224,"endTime":2555.612,"body":"but but i agree fully with you"},{"speaker":"[bryan_boorstein]","startTime":2551.224,"endTime":2555.612,"body":"that if you have biseptemdernitis and this is"},{"speaker":"[bryan_boorstein]","startTime":2555.632,"endTime":2560.92,"body":"going to help you get humorol depression"},{"speaker":"[bryan_boorstein]","startTime":2555.632,"endTime":2560.92,"body":"so you can work your back like absolutely"},{"speaker":"[bryan_boorstein]","startTime":2561.06,"endTime":2562.522,"body":"i would a hundred percent do that"},{"speaker":"[aaron_straker]","startTime":2563.178,"endTime":2563.341,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2563.483,"endTime":2567.688,"body":"okay next question could you go more"},{"speaker":"[bryan_boorstein]","startTime":2563.483,"endTime":2567.688,"body":"in depth about how you might take intuitive"},{"speaker":"[bryan_boorstein]","startTime":2567.828,"endTime":2573.186,"body":"training how you might make intuitive training"},{"speaker":"[bryan_boorstein]","startTime":2567.828,"endTime":2573.186,"body":"a successful approach so this"},{"speaker":"[aaron_straker]","startTime":2573.179,"endTime":2573.199,"body":"i"},{"speaker":"[bryan_boorstein]","startTime":2573.867,"endTime":2574.508,"body":"may be on"},{"speaker":"[aaron_straker]","startTime":2574.518,"endTime":2574.739,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2574.568,"endTime":2580.758,"body":"the heels of our conversation with maconi"},{"speaker":"[bryan_boorstein]","startTime":2574.568,"endTime":2580.758,"body":"um which we had on his channel brains"},{"speaker":"[bryan_boorstein]","startTime":2580.819,"endTime":2584.865,"body":"and gains um a couple of weeks"},{"speaker":"[bryan_boorstein]","startTime":2580.819,"endTime":2584.865,"body":"ago but one of the things we were"},{"speaker":"[bryan_boorstein]","startTime":2584.885,"endTime":2588.612,"body":"talking about is he proposed this question"},{"speaker":"[bryan_boorstein]","startTime":2584.885,"endTime":2588.612,"body":"to us of what do you guys think"},{"speaker":"[bryan_boorstein]","startTime":2588.712,"endTime":2592.839,"body":"about that idea of just kind of"},{"speaker":"[bryan_boorstein]","startTime":2588.712,"endTime":2592.839,"body":"going into the gym and just doing what"},{"speaker":"[bryan_boorstein]","startTime":2592.879,"endTime":2596.705,"body":"you want the day and so we"},{"speaker":"[bryan_boorstein]","startTime":2592.879,"endTime":2596.705,"body":"addressed it a little more in depth on"},{"speaker":"[bryan_boorstein]","startTime":2596.765,"endTime":2601.213,"body":"there i don't want to rehash everything"},{"speaker":"[bryan_boorstein]","startTime":2596.765,"endTime":2601.213,"body":"but i know your response was basically that"},{"speaker":"[bryan_boorstein]","startTime":2601.273,"endTime":2604.498,"body":"you need a plan that you don't"},{"speaker":"[bryan_boorstein]","startTime":2601.273,"endTime":2604.498,"body":"feel right going in and not having like"},{"speaker":"[bryan_boorstein]","startTime":2604.678,"endTime":2606.226,"body":"something on the edge no to do"},{"speaker":"[bryan_boorstein]","startTime":2604.678,"endTime":2606.226,"body":"right"},{"speaker":"[aaron_straker]","startTime":2607.058,"endTime":2607.218,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2607.31,"endTime":2607.868,"body":"yea"},{"speaker":"[aaron_straker]","startTime":2607.339,"endTime":2611.405,"body":"because i feel like it just leads"},{"speaker":"[aaron_straker]","startTime":2607.339,"endTime":2611.405,"body":"you it leaves you open to like some"},{"speaker":"[aaron_straker]","startTime":2611.465,"endTime":2614.23,"body":"of your worst personal habits you know"},{"speaker":"[aaron_straker]","startTime":2611.465,"endTime":2614.23,"body":"what i mean"},{"speaker":"[bryan_boorstein]","startTime":2614.773,"endTime":2615.32,"body":"hm"},{"speaker":"[aaron_straker]","startTime":2614.891,"endTime":2618.577,"body":"um and i know like if i"},{"speaker":"[aaron_straker]","startTime":2614.891,"endTime":2618.577,"body":"do that i'm gonna train back a lot"},{"speaker":"[aaron_straker]","startTime":2618.858,"endTime":2621.461,"body":"quads and i'm probably never going to"},{"speaker":"[aaron_straker]","startTime":2618.858,"endTime":2621.461,"body":"do arms"},{"speaker":"[bryan_boorstein]","startTime":2621.95,"endTime":2622.212,"body":"uh"},{"speaker":"[aaron_straker]","startTime":2622.462,"endTime":2628.539,"body":"and i won't do abs and it"},{"speaker":"[aaron_straker]","startTime":2622.462,"endTime":2628.539,"body":"will just lead to a worse version of"},{"speaker":"[aaron_straker]","startTime":2628.619,"endTime":2633.307,"body":"myself because i'm i'll just like succumb"},{"speaker":"[aaron_straker]","startTime":2628.619,"endTime":2633.307,"body":"to my bad habits and tendencies"},{"speaker":"[bryan_boorstein]","startTime":2634.05,"endTime":2638.196,"body":"yeah i think if i were to"},{"speaker":"[bryan_boorstein]","startTime":2634.05,"endTime":2638.196,"body":"implement this i would have the same problem"},{"speaker":"[bryan_boorstein]","startTime":2638.617,"endTime":2641.972,"body":"not in the sense that i think"},{"speaker":"[bryan_boorstein]","startTime":2638.617,"endTime":2641.972,"body":"i would go to bad habits and tendencies"},{"speaker":"[bryan_boorstein]","startTime":2642.012,"endTime":2643.654,"body":"but i think i would feel purposeless"},{"speaker":"[aaron_straker]","startTime":2644.088,"endTime":2644.332,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2644.255,"endTime":2648.483,"body":"like i would kind of go into"},{"speaker":"[bryan_boorstein]","startTime":2644.255,"endTime":2648.483,"body":"the gym and and just be like almost"},{"speaker":"[bryan_boorstein]","startTime":2648.523,"endTime":2652.089,"body":"like a nihilistic like what's the point"},{"speaker":"[bryan_boorstein]","startTime":2648.523,"endTime":2652.089,"body":"like if i can just go in and"},{"speaker":"[bryan_boorstein]","startTime":2652.149,"endTime":2655.433,"body":"do whatever want and not even try"},{"speaker":"[bryan_boorstein]","startTime":2652.149,"endTime":2655.433,"body":"to beat the log book or anything like"},{"speaker":"[bryan_boorstein]","startTime":2655.633,"endTime":2660.138,"body":"what the fuck is the point why"},{"speaker":"[bryan_boorstein]","startTime":2655.633,"endTime":2660.138,"body":"am i even here so what i think"},{"speaker":"[bryan_boorstein]","startTime":2660.478,"endTime":2667.616,"body":"would be the best implementation of intuitive"},{"speaker":"[bryan_boorstein]","startTime":2660.478,"endTime":2667.616,"body":"training for for an advanced person would probably"},{"speaker":"[bryan_boorstein]","startTime":2667.696,"endTime":2672.091,"body":"be that you have one movement per"},{"speaker":"[bryan_boorstein]","startTime":2667.696,"endTime":2672.091,"body":"day where you go in and you know"},{"speaker":"[bryan_boorstein]","startTime":2672.172,"endTime":2676.905,"body":"that that's your like defining metric movement"},{"speaker":"[bryan_boorstein]","startTime":2672.172,"endTime":2676.905,"body":"where you try to progress and you put"},{"speaker":"[bryan_boorstein]","startTime":2676.985,"endTime":2682.594,"body":"in your effort and you follow some"},{"speaker":"[bryan_boorstein]","startTime":2676.985,"endTime":2682.594,"body":"sort of predetermined progression plan for that movement"},{"speaker":"[bryan_boorstein]","startTime":2683.376,"endTime":2689.446,"body":"and then your other movements that follow"},{"speaker":"[bryan_boorstein]","startTime":2683.376,"endTime":2689.446,"body":"while they're intuitive they support that main movement"},{"speaker":"[bryan_boorstein]","startTime":2689.766,"endTime":2692.351,"body":"so that might be like you have"},{"speaker":"[bryan_boorstein]","startTime":2689.766,"endTime":2692.351,"body":"a back in bicep day and so everything"},{"speaker":"[bryan_boorstein]","startTime":2692.371,"endTime":2696.337,"body":"that follows your wide grip pull down"},{"speaker":"[bryan_boorstein]","startTime":2692.371,"endTime":2696.337,"body":"which may be is your metric movement everything"},{"speaker":"[bryan_boorstein]","startTime":2696.498,"endTime":2698.461,"body":"is meant to support that movement and"},{"speaker":"[aaron_straker]","startTime":2698.508,"endTime":2698.65,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2698.521,"endTime":2702.067,"body":"so whatever order you do it in"},{"speaker":"[bryan_boorstein]","startTime":2698.521,"endTime":2702.067,"body":"or how hard you work or whether you"},{"speaker":"[bryan_boorstein]","startTime":2702.187,"endTime":2704.07,"body":"use rest pause sets or whatever like"},{"speaker":"[aaron_straker]","startTime":2703.968,"endTime":2705.048,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2704.13,"endTime":2708.337,"body":"at least you have an objective of"},{"speaker":"[bryan_boorstein]","startTime":2704.13,"endTime":2708.337,"body":"hey these movements are meant to improve my"},{"speaker":"[bryan_boorstein]","startTime":2708.978,"endTime":2714.067,"body":"performance ex ation response on the said"},{"speaker":"[bryan_boorstein]","startTime":2708.978,"endTime":2714.067,"body":"first movement um and it would be the"},{"speaker":"[bryan_boorstein]","startTime":2714.087,"endTime":2717.272,"body":"same way across all muscle groups like"},{"speaker":"[bryan_boorstein]","startTime":2714.087,"endTime":2717.272,"body":"hey this is my day for quads i'm"},{"speaker":"[bryan_boorstein]","startTime":2717.292,"endTime":2720.978,"body":"going to do a pendulum squad and"},{"speaker":"[bryan_boorstein]","startTime":2717.292,"endTime":2720.978,"body":"then i can do leg extension sissy squads"},{"speaker":"[bryan_boorstein]","startTime":2721.059,"endTime":2727.11,"body":"dumballsplitsq it's whatever it is it's going"},{"speaker":"[bryan_boorstein]","startTime":2721.059,"endTime":2727.11,"body":"to help support my pendulum squat and so"},{"speaker":"[bryan_boorstein]","startTime":2727.21,"endTime":2729.414,"body":"for me i think that that would"},{"speaker":"[bryan_boorstein]","startTime":2727.21,"endTime":2729.414,"body":"be the way it would have to be"},{"speaker":"[bryan_boorstein]","startTime":2729.474,"endTime":2733.521,"body":"implemented and i think that that could"},{"speaker":"[bryan_boorstein]","startTime":2729.474,"endTime":2733.521,"body":"actually work because it gives me direction but"},{"speaker":"[bryan_boorstein]","startTime":2733.581,"endTime":2736.826,"body":"it also gives me freedom and so"},{"speaker":"[bryan_boorstein]","startTime":2733.581,"endTime":2736.826,"body":"i like that aspect of it"},{"speaker":"[aaron_straker]","startTime":2737.84,"endTime":2738.963,"body":"yeah the one thing i"},{"speaker":"[bryan_boorstein]","startTime":2739.942,"endTime":2739.983,"body":"m"},{"speaker":"[aaron_straker]","startTime":2740.868,"endTime":2740.928,"body":"one"},{"speaker":"[bryan_boorstein]","startTime":2740.93,"endTime":2741.83,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2741.108,"endTime":2744.434,"body":"to add that you brought up is"},{"speaker":"[aaron_straker]","startTime":2741.108,"endTime":2744.434,"body":"i think if you're having if you're going"},{"speaker":"[aaron_straker]","startTime":2744.554,"endTime":2748.641,"body":"like maybe you're like right now i'm"},{"speaker":"[aaron_straker]","startTime":2744.554,"endTime":2748.641,"body":"doing this flush thing my body weights down"},{"speaker":"[aaron_straker]","startTime":2748.681,"endTime":2752.607,"body":"and my energy levels are down last"},{"speaker":"[aaron_straker]","startTime":2748.681,"endTime":2752.607,"body":"week i tried to stick to my programming"},{"speaker":"[aaron_straker]","startTime":2752.868,"endTime":2758.054,"body":"just got crushed i was dropping like"},{"speaker":"[aaron_straker]","startTime":2752.868,"endTime":2758.054,"body":"i'm working low rep ranges like seven to"},{"speaker":"[aaron_straker]","startTime":2758.114,"endTime":2758.594,"body":"nine reps"},{"speaker":"[bryan_boorstein]","startTime":2758.78,"endTime":2760.13,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2758.995,"endTime":2762.81,"body":"i was losing like two to three"},{"speaker":"[aaron_straker]","startTime":2758.995,"endTime":2762.81,"body":"raps over the week before on like a"},{"speaker":"[aaron_straker]","startTime":2762.89,"endTime":2764.132,"body":"set of eight like that's"},{"speaker":"[bryan_boorstein]","startTime":2764.18,"endTime":2764.523,"body":"ye"},{"speaker":"[aaron_straker]","startTime":2764.232,"endTime":2764.493,"body":"bad"},{"speaker":"[bryan_boorstein]","startTime":2765.12,"endTime":2765.261,"body":"wow"},{"speaker":"[aaron_straker]","startTime":2765.735,"endTime":2768.7,"body":"that's a notable notable drop off and"},{"speaker":"[aaron_straker]","startTime":2765.735,"endTime":2768.7,"body":"for me like that just sucks"},{"speaker":"[bryan_boorstein]","startTime":2768.56,"endTime":2768.74,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2768.76,"endTime":2772.386,"body":"with me i'm like i'm just getting"},{"speaker":"[aaron_straker]","startTime":2768.76,"endTime":2772.386,"body":"my ass kicked and i don't want to"},{"speaker":"[aaron_straker]","startTime":2772.426,"endTime":2775.812,"body":"be here sort of thing so this"},{"speaker":"[aaron_straker]","startTime":2772.426,"endTime":2775.812,"body":"week i have been at the end of"},{"speaker":"[aaron_straker]","startTime":2775.872,"endTime":2779.598,"body":"last week too just a more intuitive"},{"speaker":"[aaron_straker]","startTime":2775.872,"endTime":2779.598,"body":"approach and like hey i'm not making progress"},{"speaker":"[aaron_straker]","startTime":2779.678,"endTime":2783.645,"body":"this week i know that i just"},{"speaker":"[aaron_straker]","startTime":2779.678,"endTime":2783.645,"body":"want to not take a straight up two"},{"speaker":"[aaron_straker]","startTime":2783.765,"endTime":2786.469,"body":"week ghost from the gym d i'm"},{"speaker":"[aaron_straker]","startTime":2783.765,"endTime":2786.469,"body":"going to go in"},{"speaker":"[bryan_boorstein]","startTime":2786.5,"endTime":2786.762,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2786.77,"endTime":2788.673,"body":"i'm going to do a couple of"},{"speaker":"[aaron_straker]","startTime":2786.77,"endTime":2788.673,"body":"rest pause sets"},{"speaker":"[bryan_boorstein]","startTime":2788.482,"endTime":2788.502,"body":"m"},{"speaker":"[aaron_straker]","startTime":2789.174,"endTime":2793.341,"body":"get a pump and just check the"},{"speaker":"[aaron_straker]","startTime":2789.174,"endTime":2793.341,"body":"box that i'm in here and working sort"},{"speaker":"[aaron_straker]","startTime":2793.381,"endTime":2796.146,"body":"of thing and i think if you're"},{"speaker":"[aaron_straker]","startTime":2793.381,"endTime":2796.146,"body":"ever going through a period where maybe you're"},{"speaker":"[aaron_straker]","startTime":2796.646,"endTime":2801.372,"body":"maybe in between rograms or you like"},{"speaker":"[aaron_straker]","startTime":2796.646,"endTime":2801.372,"body":"i don't know you're moving coming up or"},{"speaker":"[aaron_straker]","startTime":2801.532,"endTime":2805.357,"body":"you're in some like very typical period"},{"speaker":"[aaron_straker]","startTime":2801.532,"endTime":2805.357,"body":"and you just want to get in and"},{"speaker":"[aaron_straker]","startTime":2806.128,"endTime":2809.573,"body":"get things going like i think a"},{"speaker":"[aaron_straker]","startTime":2806.128,"endTime":2809.573,"body":"more intuitive approach to that of like i'm"},{"speaker":"[aaron_straker]","startTime":2809.613,"endTime":2812.318,"body":"just going to get in maybe used"},{"speaker":"[aaron_straker]","startTime":2809.613,"endTime":2812.318,"body":"some intensity techniques because i don't have as"},{"speaker":"[aaron_straker]","startTime":2812.378,"endTime":2815.764,"body":"much time and i just want to"},{"speaker":"[aaron_straker]","startTime":2812.378,"endTime":2815.764,"body":"get a pump and keep some tension on"},{"speaker":"[aaron_straker]","startTime":2815.824,"endTime":2818.866,"body":"the muscular ture so i don't atrophy"},{"speaker":"[aaron_straker]","startTime":2815.824,"endTime":2818.866,"body":"sure"},{"speaker":"[bryan_boorstein]","startTime":2819.8,"endTime":2823.185,"body":"yeah i don't think i would do"},{"speaker":"[bryan_boorstein]","startTime":2819.8,"endTime":2823.185,"body":"well like the there used to be old"},{"speaker":"[bryan_boorstein]","startTime":2823.225,"endTime":2826.891,"body":"body builders that would write articles for"},{"speaker":"[bryan_boorstein]","startTime":2823.225,"endTime":2826.891,"body":"tee nation and even before that in the"},{"speaker":"[bryan_boorstein]","startTime":2826.931,"endTime":2830.678,"body":"muscle magazines that would say things like"},{"speaker":"[bryan_boorstein]","startTime":2826.931,"endTime":2830.678,"body":"i don't have a plan just like whatever"},{"speaker":"[bryan_boorstein]","startTime":2830.758,"endTime":2832.361,"body":"muscles not sore right train it"},{"speaker":"[aaron_straker]","startTime":2832.728,"endTime":2832.968,"body":"yah"},{"speaker":"[bryan_boorstein]","startTime":2832.982,"endTime":2835.706,"body":"and and that sort of thing is"},{"speaker":"[bryan_boorstein]","startTime":2832.982,"endTime":2835.706,"body":"like like i would just"},{"speaker":"[aaron_straker]","startTime":2835.777,"endTime":2835.917,"body":"yah"},{"speaker":"[bryan_boorstein]","startTime":2835.826,"endTime":2839.933,"body":"not do well with that at all"},{"speaker":"[bryan_boorstein]","startTime":2835.826,"endTime":2839.933,"body":"like i'd be training back every back and"},{"speaker":"[bryan_boorstein]","startTime":2839.973,"endTime":2840.514,"body":"lateral delt"},{"speaker":"[aaron_straker]","startTime":2840.408,"endTime":2842.328,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2840.594,"endTime":2842.477,"body":"like every day and it's just like"},{"speaker":"[bryan_boorstein]","startTime":2840.594,"endTime":2842.477,"body":"i don't"},{"speaker":"[aaron_straker]","startTime":2842.449,"endTime":2842.53,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":2842.517,"endTime":2844.283,"body":"know it just it just doesn't sense"},{"speaker":"[bryan_boorstein]","startTime":2842.517,"endTime":2844.283,"body":"to me"},{"speaker":"[aaron_straker]","startTime":2844.619,"endTime":2846.112,"body":"yeah agreed"},{"speaker":"[bryan_boorstein]","startTime":2846.23,"endTime":2851.679,"body":"okay so next question hey brian love"},{"speaker":"[bryan_boorstein]","startTime":2846.23,"endTime":2851.679,"body":"your youtube shorts hey that's awesome because i"},{"speaker":"[bryan_boorstein]","startTime":2851.88,"endTime":2853.983,"body":"just post shorts of me working out"},{"speaker":"[aaron_straker]","startTime":2854.058,"endTime":2854.303,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2855.566,"endTime":2859.92,"body":"can you discuss whether shrugs are a"},{"speaker":"[bryan_boorstein]","startTime":2855.566,"endTime":2859.92,"body":"good choice for the upper traps some say"},{"speaker":"[bryan_boorstein]","startTime":2860.121,"endTime":2865.515,"body":"it isn't optimal so paul carter i"},{"speaker":"[bryan_boorstein]","startTime":2860.121,"endTime":2865.515,"body":"think is the big voice right now that's"},{"speaker":"[bryan_boorstein]","startTime":2865.575,"endTime":2867.599,"body":"saying that that upper traps"},{"speaker":"[aaron_straker]","startTime":2867.438,"endTime":2867.458,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":2867.659,"endTime":2874.089,"body":"don't respond to h to vertical shrugs"},{"speaker":"[bryan_boorstein]","startTime":2867.659,"endTime":2874.089,"body":"and what's interesting is that paul carter also"},{"speaker":"[bryan_boorstein]","startTime":2874.27,"endTime":2880.777,"body":"has been on like a tirade recently"},{"speaker":"[bryan_boorstein]","startTime":2874.27,"endTime":2880.777,"body":"to correct what he believes was an incorrect"},{"speaker":"[bryan_boorstein]","startTime":2881.317,"endTime":2886.787,"body":"statement years ago that the lads should"},{"speaker":"[bryan_boorstein]","startTime":2881.317,"endTime":2886.787,"body":"be trained in the sagital plane so he"},{"speaker":"[bryan_boorstein]","startTime":2886.847,"endTime":2890.892,"body":"just made a post yesterday being like"},{"speaker":"[bryan_boorstein]","startTime":2886.847,"endTime":2890.892,"body":"wide grip pull downs are just as much"},{"speaker":"[bryan_boorstein]","startTime":2891.012,"endTime":2895.336,"body":"late as you know one arm iliac"},{"speaker":"[bryan_boorstein]","startTime":2891.012,"endTime":2895.336,"body":"pull downs or whatever the comparison was and"},{"speaker":"[bryan_boorstein]","startTime":2895.416,"endTime":2900.825,"body":"so i feel like this is really"},{"speaker":"[bryan_boorstein]","startTime":2895.416,"endTime":2900.825,"body":"just representative of the way that things change"},{"speaker":"[bryan_boorstein]","startTime":2900.885,"endTime":2908.507,"body":"in the industry and like mechanistically dude"},{"speaker":"[bryan_boorstein]","startTime":2900.885,"endTime":2908.507,"body":"if you if you lift your shoulders up"},{"speaker":"[bryan_boorstein]","startTime":2909.388,"endTime":2914.597,"body":"like our your upper traps are working"},{"speaker":"[bryan_boorstein]","startTime":2909.388,"endTime":2914.597,"body":"i don't really understand like like it's all"},{"speaker":"[bryan_boorstein]","startTime":2914.617,"endTime":2917.181,"body":"going to come back around in like"},{"speaker":"[bryan_boorstein]","startTime":2914.617,"endTime":2917.181,"body":"two years now everyone is going to be"},{"speaker":"[bryan_boorstein]","startTime":2917.221,"endTime":2920.426,"body":"like yeah yeah upper traps like that"},{"speaker":"[bryan_boorstein]","startTime":2917.221,"endTime":2920.426,"body":"you just you shrug up and you know"},{"speaker":"[bryan_boorstein]","startTime":2920.487,"endTime":2924.613,"body":"the upper traps work and just to"},{"speaker":"[bryan_boorstein]","startTime":2920.487,"endTime":2924.613,"body":"me i think if you want big traps"},{"speaker":"[bryan_boorstein]","startTime":2924.653,"endTime":2930.503,"body":"you should probably train them vertically you"},{"speaker":"[bryan_boorstein]","startTime":2924.653,"endTime":2930.503,"body":"should probably do some at like a forty"},{"speaker":"[bryan_boorstein]","startTime":2930.563,"endTime":2935.051,"body":"five degree angle whether it's like prone"},{"speaker":"[bryan_boorstein]","startTime":2930.563,"endTime":2935.051,"body":"over a bench or you know bent over"},{"speaker":"[bryan_boorstein]","startTime":2935.191,"endTime":2938.597,"body":"or whatever you should probably do some"},{"speaker":"[bryan_boorstein]","startTime":2935.191,"endTime":2938.597,"body":"of those two and then you should do"},{"speaker":"[bryan_boorstein]","startTime":2938.677,"endTime":2941.822,"body":"a whole bunch of rowing movements instead"},{"speaker":"[bryan_boorstein]","startTime":2938.677,"endTime":2941.822,"body":"for like your lower and mid traps"},{"speaker":"[aaron_straker]","startTime":2941.858,"endTime":2941.938,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":2942.042,"endTime":2946.61,"body":"so um i believe that that raising"},{"speaker":"[bryan_boorstein]","startTime":2942.042,"endTime":2946.61,"body":"your"},{"speaker":"[aaron_straker]","startTime":2946.579,"endTime":2946.68,"body":"uh"},{"speaker":"[bryan_boorstein]","startTime":2947.271,"endTime":2951.198,"body":"shoulders to your ears works your upper"},{"speaker":"[bryan_boorstein]","startTime":2947.271,"endTime":2951.198,"body":"traps and i don't think that i can"},{"speaker":"[bryan_boorstein]","startTime":2951.258,"endTime":2952.904,"body":"really be convinced that that not the"},{"speaker":"[bryan_boorstein]","startTime":2951.258,"endTime":2952.904,"body":"case"},{"speaker":"[aaron_straker]","startTime":2955.128,"endTime":2955.268,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2956.81,"endTime":2956.83,"body":"m"},{"speaker":"[aaron_straker]","startTime":2957.131,"endTime":2959.856,"body":"i don't really have anything to say"},{"speaker":"[aaron_straker]","startTime":2957.131,"endTime":2959.856,"body":"on the it is an"},{"speaker":"[bryan_boorstein]","startTime":2959.87,"endTime":2960.174,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2959.956,"endTime":2963.802,"body":"optimal sort of thing but i think"},{"speaker":"[aaron_straker]","startTime":2959.956,"endTime":2963.802,"body":"if like if traps or something that you"},{"speaker":"[aaron_straker]","startTime":2963.902,"endTime":2968.069,"body":"really desire like pull heavy off the"},{"speaker":"[aaron_straker]","startTime":2963.902,"endTime":2968.069,"body":"floor and maybe change your"},{"speaker":"[bryan_boorstein]","startTime":2968.116,"endTime":2968.63,"body":"hm"},{"speaker":"[aaron_straker]","startTime":2968.129,"endTime":2974.18,"body":"training style like show me a decently"},{"speaker":"[aaron_straker]","startTime":2968.129,"endTime":2974.18,"body":"lean power lifter who doesn't have massive traps"},{"speaker":"[aaron_straker]","startTime":2974.34,"endTime":2976.223,"body":"and rhomboids like absolutely"},{"speaker":"[bryan_boorstein]","startTime":2976.054,"endTime":2976.074,"body":"h"},{"speaker":"[aaron_straker]","startTime":2976.283,"endTime":2976.664,"body":"massive"},{"speaker":"[bryan_boorstein]","startTime":2976.889,"endTime":2976.91,"body":"m"},{"speaker":"[aaron_straker]","startTime":2977.505,"endTime":2981.732,"body":"they're not doing power shrugs like that"},{"speaker":"[aaron_straker]","startTime":2977.505,"endTime":2981.732,"body":"like they're just dead lifting heavy off the"},{"speaker":"[aaron_straker]","startTime":2981.772,"endTime":2984.817,"body":"floor sort of thing so that what"},{"speaker":"[aaron_straker]","startTime":2981.772,"endTime":2984.817,"body":"i would say is like if that is"},{"speaker":"[aaron_straker]","startTime":2984.877,"endTime":2990.106,"body":"your goal just run like a power"},{"speaker":"[aaron_straker]","startTime":2984.877,"endTime":2990.106,"body":"building cycle for four months or something like"},{"speaker":"[aaron_straker]","startTime":2990.146,"endTime":2993.016,"body":"that and you're probably get much more"},{"speaker":"[aaron_straker]","startTime":2990.146,"endTime":2993.016,"body":"out of that than you would"},{"speaker":"[bryan_boorstein]","startTime":2992.87,"endTime":2993.153,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2993.498,"endTime":2995.125,"body":"adding shrugs once per week"},{"speaker":"[bryan_boorstein]","startTime":2996.241,"endTime":3000.586,"body":"yeah totally agree okay better to always"},{"speaker":"[aaron_straker]","startTime":3000.638,"endTime":3000.658,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":3000.686,"endTime":3005.474,"body":"run mechanical tension messa cycles with de"},{"speaker":"[bryan_boorstein]","startTime":3000.686,"endTime":3005.474,"body":"loads or implement different stimuli"},{"speaker":"[aaron_straker]","startTime":3006.218,"endTime":3006.419,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3006.555,"endTime":3010.422,"body":"so this kind of comes back to"},{"speaker":"[bryan_boorstein]","startTime":3006.555,"endTime":3010.422,"body":"the way that an one"},{"speaker":"[aaron_straker]","startTime":3010.772,"endTime":3010.793,"body":"a"},{"speaker":"[bryan_boorstein]","startTime":3010.783,"endTime":3011.223,"body":"generally"},{"speaker":"[aaron_straker]","startTime":3011.318,"endTime":3011.539,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3011.343,"endTime":3014.549,"body":"does things where they tend to not"},{"speaker":"[bryan_boorstein]","startTime":3011.343,"endTime":3014.549,"body":"have like a typical de load where you"},{"speaker":"[bryan_boorstein]","startTime":3014.609,"endTime":3020.899,"body":"just decrease effort and volume instead they"},{"speaker":"[bryan_boorstein]","startTime":3014.609,"endTime":3020.899,"body":"generally will jump you out to a difference"},{"speaker":"[bryan_boorstein]","startTime":3020.98,"endTime":3027.23,"body":"simili so um if you're doing hypertrophy"},{"speaker":"[bryan_boorstein]","startTime":3020.98,"endTime":3027.23,"body":"hypertrophy hypertrophy for four to eight weeks whatever"},{"speaker":"[bryan_boorstein]","startTime":3027.27,"endTime":3030.115,"body":"it is instead of reloading they basically"},{"speaker":"[bryan_boorstein]","startTime":3027.27,"endTime":3030.115,"body":"ould be like okay we're going to do"},{"speaker":"[bryan_boorstein]","startTime":3030.175,"endTime":3034.081,"body":"a strength phase for two weeks or"},{"speaker":"[bryan_boorstein]","startTime":3030.175,"endTime":3034.081,"body":"we're going to do metabolic phase for two"},{"speaker":"[bryan_boorstein]","startTime":3034.141,"endTime":3038.589,"body":"weeks and then we're just going to"},{"speaker":"[bryan_boorstein]","startTime":3034.141,"endTime":3038.589,"body":"jump right back into hypertrophy there was an"},{"speaker":"[bryan_boorstein]","startTime":3038.649,"endTime":3045.67,"body":"entire podcast on the revived stronger where"},{"speaker":"[bryan_boorstein]","startTime":3038.649,"endTime":3045.67,"body":"cass and der mike talked about the benefits"},{"speaker":"[bryan_boorstein]","startTime":3045.71,"endTime":3057.234,"body":"and drawbacks to these different approaches personally"},{"speaker":"[bryan_boorstein]","startTime":3045.71,"endTime":3057.234,"body":"i don't believe that the literature is super"},{"speaker":"[bryan_boorstein]","startTime":3057.335,"endTime":3063.791,"body":"confident at this point that there's benefits"},{"speaker":"[bryan_boorstein]","startTime":3057.335,"endTime":3063.791,"body":"to periodizing in that manner but i think"},{"speaker":"[bryan_boorstein]","startTime":3063.871,"endTime":3071.464,"body":"that like anything the psychological side is"},{"speaker":"[bryan_boorstein]","startTime":3063.871,"endTime":3071.464,"body":"just as important as the physiological and so"},{"speaker":"[bryan_boorstein]","startTime":3072.646,"endTime":3078.596,"body":"for certain people with specific o types"},{"speaker":"[bryan_boorstein]","startTime":3072.646,"endTime":3078.596,"body":"like you probably can't just go into the"},{"speaker":"[bryan_boorstein]","startTime":3078.616,"endTime":3083.544,"body":"gym and do hypertrophy all the time"},{"speaker":"[bryan_boorstein]","startTime":3078.616,"endTime":3083.544,"body":"and you may find that doing short strength"},{"speaker":"[bryan_boorstein]","startTime":3083.584,"endTime":3085.628,"body":"phases and short metabolic phases to kind"},{"speaker":"[aaron_straker]","startTime":3085.658,"endTime":3085.899,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3085.668,"endTime":3092.942,"body":"of switch things up something that is"},{"speaker":"[bryan_boorstein]","startTime":3085.668,"endTime":3092.942,"body":"really good for you mentally and the opportunity"},{"speaker":"[bryan_boorstein]","startTime":3093.022,"endTime":3099.4,"body":"cost of doing so is basically nill"},{"speaker":"[bryan_boorstein]","startTime":3093.022,"endTime":3099.4,"body":"like it may help you move forward and"},{"speaker":"[bryan_boorstein]","startTime":3099.5,"endTime":3107.749,"body":"it might help you either increase neural"},{"speaker":"[bryan_boorstein]","startTime":3099.5,"endTime":3107.749,"body":"adaptations via strength cycle or increase metabolic processing"},{"speaker":"[bryan_boorstein]","startTime":3107.869,"endTime":3110.532,"body":"and work capacity through the"},{"speaker":"[aaron_straker]","startTime":3110.567,"endTime":3110.588,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":3110.572,"endTime":3114.799,"body":"metabolic phase or it might not but"},{"speaker":"[bryan_boorstein]","startTime":3110.572,"endTime":3114.799,"body":"it's not like you're going to have worse"},{"speaker":"[bryan_boorstein]","startTime":3114.859,"endTime":3118.546,"body":"hypertrophy because you did a two weeks"},{"speaker":"[bryan_boorstein]","startTime":3114.859,"endTime":3118.546,"body":"strength phase or a two week metabolic phase"},{"speaker":"[bryan_boorstein]","startTime":3118.586,"endTime":3122.153,"body":"instead of a de load and then"},{"speaker":"[bryan_boorstein]","startTime":3118.586,"endTime":3122.153,"body":"right back into hypertrophy i think over time"},{"speaker":"[bryan_boorstein]","startTime":3123.115,"endTime":3127.126,"body":"screwing to the one that fits your"},{"speaker":"[bryan_boorstein]","startTime":3123.115,"endTime":3127.126,"body":"personality best probably is going to be the"},{"speaker":"[bryan_boorstein]","startTime":3127.166,"endTime":3127.768,"body":"best one for you"},{"speaker":"[aaron_straker]","startTime":3128.928,"endTime":3131.813,"body":"i don't think i could add anything"},{"speaker":"[aaron_straker]","startTime":3128.928,"endTime":3131.813,"body":"better on to the back of when i"},{"speaker":"[aaron_straker]","startTime":3131.873,"endTime":3133.335,"body":"think what you said around the psychology"},{"speaker":"[bryan_boorstein]","startTime":3132.97,"endTime":3132.99,"body":"m"},{"speaker":"[aaron_straker]","startTime":3133.395,"endTime":3134.096,"body":"is perfect"},{"speaker":"[bryan_boorstein]","startTime":3134.149,"endTime":3134.17,"body":"m"},{"speaker":"[aaron_straker]","startTime":3134.156,"endTime":3134.317,"body":"there"},{"speaker":"[bryan_boorstein]","startTime":3134.47,"endTime":3134.9,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3136.419,"endTime":3136.52,"body":"kay"},{"speaker":"[bryan_boorstein]","startTime":3136.521,"endTime":3138.846,"body":"the next question i think you are"},{"speaker":"[bryan_boorstein]","startTime":3136.521,"endTime":3138.846,"body":"going to be the one that has to"},{"speaker":"[bryan_boorstein]","startTime":3138.886,"endTime":3139.266,"body":"respond"},{"speaker":"[aaron_straker]","startTime":3139.145,"endTime":3141.998,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3139.307,"endTime":3144.336,"body":"to this but do you do you"},{"speaker":"[bryan_boorstein]","startTime":3139.307,"endTime":3144.336,"body":"have a vegetarian recipe book that you'd recommend"},{"speaker":"[bryan_boorstein]","startTime":3144.396,"endTime":3145.758,"body":"to increase protein intake"},{"speaker":"[aaron_straker]","startTime":3146.598,"endTime":3147.019,"body":"i do not"},{"speaker":"[bryan_boorstein]","startTime":3147.81,"endTime":3148.033,"body":"okay"},{"speaker":"[aaron_straker]","startTime":3147.901,"endTime":3152.348,"body":"i do not i do not work"},{"speaker":"[aaron_straker]","startTime":3147.901,"endTime":3152.348,"body":"with vegetarian or vegan clients i've had very"},{"speaker":"[aaron_straker]","startTime":3152.448,"endTime":3161.002,"body":"few in the past one was very"},{"speaker":"[aaron_straker]","startTime":3152.448,"endTime":3161.002,"body":"very successful the other or not it's if"},{"speaker":"[aaron_straker]","startTime":3161.043,"endTime":3162.605,"body":"you're coming to brian and i for"},{"speaker":"[aaron_straker]","startTime":3161.043,"endTime":3162.605,"body":"vegan"},{"speaker":"[bryan_boorstein]","startTime":3162.52,"endTime":3163.225,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3162.665,"endTime":3165.39,"body":"or vegetarian stuff you're coming to to"},{"speaker":"[bryan_boorstein]","startTime":3165.34,"endTime":3165.977,"body":"ye"},{"speaker":"[aaron_straker]","startTime":3166.452,"endTime":3168.435,"body":"not great people what"},{"speaker":"[bryan_boorstein]","startTime":3168.48,"endTime":3168.642,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3168.495,"endTime":3170.338,"body":"i what i would say there is"},{"speaker":"[aaron_straker]","startTime":3168.495,"endTime":3170.338,"body":"gonna"},{"speaker":"[bryan_boorstein]","startTime":3170.38,"endTime":3172.3,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3171.119,"endTime":3174.665,"body":"your best bets here are obviously like"},{"speaker":"[aaron_straker]","startTime":3171.119,"endTime":3174.665,"body":"okay i will i do have some things"},{"speaker":"[aaron_straker]","startTime":3174.705,"endTime":3180.856,"body":"for you nutrikey is a company that"},{"speaker":"[aaron_straker]","startTime":3174.705,"endTime":3180.856,"body":"makes a protein powder called v pro vhyfanpro"},{"speaker":"[aaron_straker]","startTime":3181.256,"endTime":3185.002,"body":"that is probably one of the best"},{"speaker":"[aaron_straker]","startTime":3181.256,"endTime":3185.002,"body":"vegan protein powders on the market is a"},{"speaker":"[aaron_straker]","startTime":3185.103,"endTime":3191.213,"body":"very very high protein content it's a"},{"speaker":"[aaron_straker]","startTime":3185.103,"endTime":3191.213,"body":"a p blend amran thrice protein different ones"},{"speaker":"[aaron_straker]","startTime":3191.273,"endTime":3195.921,"body":"there very very limited ingredient setter you"},{"speaker":"[aaron_straker]","startTime":3191.273,"endTime":3195.921,"body":"really like that i will actually order that"},{"speaker":"[bryan_boorstein]","startTime":3195.82,"endTime":3196.388,"body":"ye"},{"speaker":"[aaron_straker]","startTime":3196.021,"endTime":3199.447,"body":"protein and split about fifty fifty with"},{"speaker":"[aaron_straker]","startTime":3196.021,"endTime":3199.447,"body":"way with that i do really like that"},{"speaker":"[aaron_straker]","startTime":3199.547,"endTime":3203.434,"body":"one your best bets for higher protein"},{"speaker":"[aaron_straker]","startTime":3199.547,"endTime":3203.434,"body":"sources are going to be like your legumes"},{"speaker":"[aaron_straker]","startTime":3203.594,"endTime":3208.844,"body":"beans chick peas lentils i think are"},{"speaker":"[aaron_straker]","startTime":3203.594,"endTime":3208.844,"body":"going to be one of the best some"},{"speaker":"[aaron_straker]","startTime":3208.884,"endTime":3210.487,"body":"of the other like sprouts and different"},{"speaker":"[bryan_boorstein]","startTime":3210.4,"endTime":3210.848,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3210.507,"endTime":3214.235,"body":"things like that that being said these"},{"speaker":"[aaron_straker]","startTime":3210.507,"endTime":3214.235,"body":"are carbo hydrate sources"},{"speaker":"[bryan_boorstein]","startTime":3214.36,"endTime":3214.664,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3214.396,"endTime":3217.865,"body":"that are traditionally higher in protein than"},{"speaker":"[aaron_straker]","startTime":3214.396,"endTime":3217.865,"body":"other"},{"speaker":"[bryan_boorstein]","startTime":3217.655,"endTime":3217.676,"body":"a"},{"speaker":"[aaron_straker]","startTime":3218.988,"endTime":3224.197,"body":"non higher protein carbohydrate sources but these"},{"speaker":"[aaron_straker]","startTime":3218.988,"endTime":3224.197,"body":"are not primary protein sources and that's the"},{"speaker":"[aaron_straker]","startTime":3224.237,"endTime":3229.846,"body":"hardest thing here is any time that"},{"speaker":"[aaron_straker]","startTime":3224.237,"endTime":3229.846,"body":"you are increasing your protein and take as"},{"speaker":"[aaron_straker]","startTime":3229.926,"endTime":3235.535,"body":"a veganorty vegetarian you are doing so"},{"speaker":"[aaron_straker]","startTime":3229.926,"endTime":3235.535,"body":"at the expense of also increasing your carbohydrate"},{"speaker":"[aaron_straker]","startTime":3235.696,"endTime":3240.464,"body":"intake if you're trying to gain that's"},{"speaker":"[aaron_straker]","startTime":3235.696,"endTime":3240.464,"body":"fantastic when you're trying to go through a"},{"speaker":"[aaron_straker]","startTime":3240.484,"endTime":3245.036,"body":"calory deficit it does provide a litt"},{"speaker":"[aaron_straker]","startTime":3240.484,"endTime":3245.036,"body":"bit of a complicated situation"},{"speaker":"[bryan_boorstein]","startTime":3246.12,"endTime":3252.425,"body":"yeah i would just suggest possibly contacting"},{"speaker":"[bryan_boorstein]","startTime":3246.12,"endTime":3252.425,"body":"eric tresler from the stronger by science group"},{"speaker":"[bryan_boorstein]","startTime":3252.966,"endTime":3261.024,"body":"because he just recently switched to a"},{"speaker":"[bryan_boorstein]","startTime":3252.966,"endTime":3261.024,"body":"vegetarian diet for moral reasons because it's funny"},{"speaker":"[bryan_boorstein]","startTime":3261.104,"endTime":3267.431,"body":"he actually had an entire tirade and"},{"speaker":"[bryan_boorstein]","startTime":3261.104,"endTime":3267.431,"body":"a whole episode against what was the movie"},{"speaker":"[bryan_boorstein]","startTime":3267.491,"endTime":3268.793,"body":"on netflix that everyone was"},{"speaker":"[aaron_straker]","startTime":3269.039,"endTime":3269.22,"body":"game"},{"speaker":"[bryan_boorstein]","startTime":3269.173,"endTime":3269.234,"body":"as"},{"speaker":"[aaron_straker]","startTime":3269.28,"endTime":3269.661,"body":"changers"},{"speaker":"[bryan_boorstein]","startTime":3269.334,"endTime":3273.16,"body":"big a couple of game changers yeah"},{"speaker":"[bryan_boorstein]","startTime":3269.334,"endTime":3273.16,"body":"he did like an entire like two hour"},{"speaker":"[aaron_straker]","startTime":3273.098,"endTime":3273.641,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3273.701,"endTime":3278.529,"body":"episode breaking down game changers and how"},{"speaker":"[bryan_boorstein]","startTime":3273.701,"endTime":3278.529,"body":"it's wrong but now he's essentially become vegetarian"},{"speaker":"[bryan_boorstein]","startTime":3278.629,"endTime":3278.729,"body":"for"},{"speaker":"[aaron_straker]","startTime":3278.798,"endTime":3281.618,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3278.99,"endTime":3282.879,"body":"for moral reasons not for physiological reasons"},{"speaker":"[bryan_boorstein]","startTime":3278.99,"endTime":3282.879,"body":"but i would contact him because i'm sure"},{"speaker":"[bryan_boorstein]","startTime":3282.979,"endTime":3286.648,"body":"he's figured out ways to make it"},{"speaker":"[bryan_boorstein]","startTime":3282.979,"endTime":3286.648,"body":"you know the most productive"},{"speaker":"[aaron_straker]","startTime":3287.109,"endTime":3287.59,"body":"yeah i mean there's"},{"speaker":"[bryan_boorstein]","startTime":3287.53,"endTime":3287.691,"body":"okay"},{"speaker":"[aaron_straker]","startTime":3287.65,"endTime":3288.291,"body":"people who do it"},{"speaker":"[bryan_boorstein]","startTime":3288.355,"endTime":3288.496,"body":"yep"},{"speaker":"[aaron_straker]","startTime":3288.431,"endTime":3290.034,"body":"too it's just i'm"},{"speaker":"[bryan_boorstein]","startTime":3290.08,"endTime":3290.181,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3290.094,"endTime":3291.736,"body":"just not versed well versed in it"},{"speaker":"[bryan_boorstein]","startTime":3292.58,"endTime":3296.453,"body":"for sure so we're going to do"},{"speaker":"[bryan_boorstein]","startTime":3292.58,"endTime":3296.453,"body":"three more questions and then we'll save the"},{"speaker":"[bryan_boorstein]","startTime":3296.493,"endTime":3297.838,"body":"next ten for next week"},{"speaker":"[aaron_straker]","startTime":3298.198,"endTime":3298.3,"body":"yep"},{"speaker":"[bryan_boorstein]","startTime":3298.81,"endTime":3302.133,"body":"cool all right this question was for"},{"speaker":"[bryan_boorstein]","startTime":3298.81,"endTime":3302.133,"body":"me why did i drop"},{"speaker":"[aaron_straker]","startTime":3301.988,"endTime":3306.886,"body":"yah"},{"speaker":"[bryan_boorstein]","startTime":3302.314,"endTime":3306.739,"body":"r d l's from my programming originally"},{"speaker":"[bryan_boorstein]","startTime":3302.314,"endTime":3306.739,"body":"and so i've touched on this back in"},{"speaker":"[bryan_boorstein]","startTime":3307.95,"endTime":3311.033,"body":"i want to say july i cut"},{"speaker":"[bryan_boorstein]","startTime":3307.95,"endTime":3311.033,"body":"r d ls out of my program"},{"speaker":"[aaron_straker]","startTime":3310.928,"endTime":3311.174,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3311.074,"endTime":3315.079,"body":"for the first time pretty much ever"},{"speaker":"[bryan_boorstein]","startTime":3311.074,"endTime":3315.079,"body":"like i've either dead lifted or had ardlsfor"},{"speaker":"[bryan_boorstein]","startTime":3316.01,"endTime":3320.417,"body":"eternity um and there's a couple of"},{"speaker":"[bryan_boorstein]","startTime":3316.01,"endTime":3320.417,"body":"reasons one i think the main impetus was"},{"speaker":"[bryan_boorstein]","startTime":3320.477,"endTime":3324.404,"body":"that i tore my plan or fash"},{"speaker":"[bryan_boorstein]","startTime":3320.477,"endTime":3324.404,"body":"in june and when i was doing or"},{"speaker":"[bryan_boorstein]","startTime":3324.664,"endTime":3331.054,"body":"l's after tearing the planrfasha i couldn't"},{"speaker":"[bryan_boorstein]","startTime":3324.664,"endTime":3331.054,"body":"put the proper amount of pressure through my"},{"speaker":"[bryan_boorstein]","startTime":3331.154,"endTime":3333.879,"body":"big toe on my right foot and"},{"speaker":"[bryan_boorstein]","startTime":3331.154,"endTime":3333.879,"body":"so i was kind"},{"speaker":"[aaron_straker]","startTime":3333.788,"endTime":3334.11,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3333.919,"endTime":3336.182,"body":"of externally rotating my feet or my"},{"speaker":"[aaron_straker]","startTime":3336.188,"endTime":3336.429,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3336.583,"endTime":3340.229,"body":"my one foot my right foot and"},{"speaker":"[bryan_boorstein]","startTime":3336.583,"endTime":3340.229,"body":"i would get these like minor tweaks in"},{"speaker":"[bryan_boorstein]","startTime":3340.289,"endTime":3345.298,"body":"my back almost every second or third"},{"speaker":"[bryan_boorstein]","startTime":3340.289,"endTime":3345.298,"body":"time i would do rdl's um and it"},{"speaker":"[bryan_boorstein]","startTime":3345.339,"endTime":3349.286,"body":"wasn't huge or completely debilitating but it"},{"speaker":"[bryan_boorstein]","startTime":3345.339,"endTime":3349.286,"body":"was enough where i'm like why am i"},{"speaker":"[bryan_boorstein]","startTime":3349.346,"endTime":3352.673,"body":"doing a movement that kind of creates"},{"speaker":"[bryan_boorstein]","startTime":3349.346,"endTime":3352.673,"body":"aggravation"},{"speaker":"[aaron_straker]","startTime":3353.468,"endTime":3354.158,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3354.43,"endTime":3357.955,"body":"and so that was the main reason"},{"speaker":"[bryan_boorstein]","startTime":3354.43,"endTime":3357.955,"body":"and then i had p r p in"},{"speaker":"[bryan_boorstein]","startTime":3357.996,"endTime":3363.705,"body":"my knee eight weeks ago and that"},{"speaker":"[bryan_boorstein]","startTime":3357.996,"endTime":3363.705,"body":"was another reason why i didn't want to"},{"speaker":"[bryan_boorstein]","startTime":3363.745,"endTime":3368.513,"body":"do r d ls because it was"},{"speaker":"[bryan_boorstein]","startTime":3363.745,"endTime":3368.513,"body":"going to essentially again create an instability and"},{"speaker":"[bryan_boorstein]","startTime":3368.553,"endTime":3372.259,"body":"a compensation mechanism and things like that"},{"speaker":"[bryan_boorstein]","startTime":3368.553,"endTime":3372.259,"body":"and my low back i would say of"},{"speaker":"[bryan_boorstein]","startTime":3372.359,"endTime":3378.109,"body":"all the areas of my body that"},{"speaker":"[bryan_boorstein]","startTime":3372.359,"endTime":3378.109,"body":"tend to be aggravated by training my low"},{"speaker":"[bryan_boorstein]","startTime":3378.189,"endTime":3383.017,"body":"back is probably the most sensitive um"},{"speaker":"[bryan_boorstein]","startTime":3378.189,"endTime":3383.017,"body":"so i just have to be a little"},{"speaker":"[bryan_boorstein]","startTime":3383.057,"endTime":3388.366,"body":"bit careful and cautious of that and"},{"speaker":"[bryan_boorstein]","startTime":3383.057,"endTime":3388.366,"body":"so like now i'm adding ardis back in"},{"speaker":"[bryan_boorstein]","startTime":3388.406,"endTime":3391.191,"body":"but i'm doing it with a bee"},{"speaker":"[bryan_boorstein]","startTime":3388.406,"endTime":3391.191,"body":"dance because that allows me focus on each"},{"speaker":"[bryan_boorstein]","startTime":3391.692,"endTime":3394.516,"body":"or rather with a rear foot elevation"},{"speaker":"[bryan_boorstein]","startTime":3391.692,"endTime":3394.516,"body":"because that allows me to focus on each"},{"speaker":"[bryan_boorstein]","startTime":3394.597,"endTime":3400.426,"body":"leg individually and i think that that's"},{"speaker":"[bryan_boorstein]","startTime":3394.597,"endTime":3400.426,"body":"going to be better for the long term"},{"speaker":"[bryan_boorstein]","startTime":3400.486,"endTime":3404.593,"body":"stability of my low back i'm sure"},{"speaker":"[bryan_boorstein]","startTime":3400.486,"endTime":3404.593,"body":"that i will be back to doing r"},{"speaker":"[bryan_boorstein]","startTime":3404.613,"endTime":3407.718,"body":"d ls with a bar bell or"},{"speaker":"[bryan_boorstein]","startTime":3404.613,"endTime":3407.718,"body":"a trap bar at some point in the"},{"speaker":"[bryan_boorstein]","startTime":3407.758,"endTime":3410.964,"body":"future i just like at this point"},{"speaker":"[bryan_boorstein]","startTime":3407.758,"endTime":3410.964,"body":"you know my my back feels great i"},{"speaker":"[bryan_boorstein]","startTime":3411.024,"endTime":3415.012,"body":"haven't had any flare ups or anything"},{"speaker":"[bryan_boorstein]","startTime":3411.024,"endTime":3415.012,"body":"since i took the ardls out and that's"},{"speaker":"[bryan_boorstein]","startTime":3415.072,"endTime":3415.454,"body":"been really"},{"speaker":"[aaron_straker]","startTime":3415.388,"endTime":3416.378,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3415.494,"endTime":3418.847,"body":"cool um so i just kind of"},{"speaker":"[bryan_boorstein]","startTime":3415.494,"endTime":3418.847,"body":"want to ride that wave a little longer"},{"speaker":"[bryan_boorstein]","startTime":3420.281,"endTime":3421.772,"body":"um anything to add to that"},{"speaker":"[aaron_straker]","startTime":3422.338,"endTime":3426.425,"body":"i would just say like if you're"},{"speaker":"[aaron_straker]","startTime":3422.338,"endTime":3426.425,"body":"if you're feeling like beat up in training"},{"speaker":"[aaron_straker]","startTime":3426.585,"endTime":3426.846,"body":"and you"},{"speaker":"[bryan_boorstein]","startTime":3427.24,"endTime":3427.561,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3427.287,"endTime":3430.772,"body":"kind of don't want to do like"},{"speaker":"[aaron_straker]","startTime":3427.287,"endTime":3430.772,"body":"the full due diligence of like going to"},{"speaker":"[aaron_straker]","startTime":3430.812,"endTime":3435.34,"body":"c p t or getting worked on"},{"speaker":"[aaron_straker]","startTime":3430.812,"endTime":3435.34,"body":"regularly or not rolling out but like doing"},{"speaker":"[aaron_straker]","startTime":3435.38,"endTime":3440.248,"body":"your soft tissue knowmobilizations and sort of"},{"speaker":"[aaron_straker]","startTime":3435.38,"endTime":3440.248,"body":"things like that's probably one of the easiest"},{"speaker":"[aaron_straker]","startTime":3440.348,"endTime":3446.979,"body":"things that you can pull that will"},{"speaker":"[aaron_straker]","startTime":3440.348,"endTime":3446.979,"body":"stop or not stop but relieve pressure on"},{"speaker":"[aaron_straker]","startTime":3447.06,"endTime":3452.489,"body":"your body i mean it's it's it's"},{"speaker":"[aaron_straker]","startTime":3447.06,"endTime":3452.489,"body":"not technically actually loaded but you're loading through"},{"speaker":"[aaron_straker]","startTime":3452.509,"endTime":3459.34,"body":"the spine it's a lot on the"},{"speaker":"[aaron_straker]","startTime":3452.509,"endTime":3459.34,"body":"hips the bracing like oh for me personally"},{"speaker":"[aaron_straker]","startTime":3459.42,"endTime":3462.365,"body":"like today's a day i'm supposed to"},{"speaker":"[aaron_straker]","startTime":3459.42,"endTime":3462.365,"body":"do already else like when i woke up"},{"speaker":"[aaron_straker]","startTime":3462.445,"endTime":3465.23,"body":"looked at my gym thing and i'm"},{"speaker":"[aaron_straker]","startTime":3462.445,"endTime":3465.23,"body":"like there's no fucking way i'm doing my"},{"speaker":"[aaron_straker]","startTime":3465.31,"endTime":3466.171,"body":"articles today"},{"speaker":"[bryan_boorstein]","startTime":3466.12,"endTime":3466.483,"body":"uh"},{"speaker":"[aaron_straker]","startTime":3466.592,"endTime":3468.776,"body":"like it's just taxing you know it's"},{"speaker":"[bryan_boorstein]","startTime":3468.78,"endTime":3468.924,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3468.816,"endTime":3471.0,"body":"like taxing like back squat is"},{"speaker":"[bryan_boorstein]","startTime":3470.95,"endTime":3471.272,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3471.14,"endTime":3474.005,"body":"taxing sort of thing and i think"},{"speaker":"[aaron_straker]","startTime":3471.14,"endTime":3474.005,"body":"if you're just"},{"speaker":"[bryan_boorstein]","startTime":3473.935,"endTime":3473.955,"body":"a"},{"speaker":"[aaron_straker]","startTime":3474.045,"endTime":3476.569,"body":"kind of beat up it's a really"},{"speaker":"[aaron_straker]","startTime":3474.045,"endTime":3476.569,"body":"simple like hey i'm going to swap this"},{"speaker":"[aaron_straker]","startTime":3476.669,"endTime":3482.32,"body":"right i'm adding the best dance ones"},{"speaker":"[aaron_straker]","startTime":3476.669,"endTime":3482.32,"body":"into you're effectively training the same thing but"},{"speaker":"[aaron_straker]","startTime":3482.36,"endTime":3488.888,"body":"you can use significantly less load you"},{"speaker":"[aaron_straker]","startTime":3482.36,"endTime":3488.888,"body":"don't have to rely on such a like"},{"speaker":"[aaron_straker]","startTime":3489.409,"endTime":3491.913,"body":"comprehensive core brace to perform the movement"},{"speaker":"[bryan_boorstein]","startTime":3492.034,"endTime":3492.58,"body":"hm"},{"speaker":"[aaron_straker]","startTime":3492.094,"endTime":3496.781,"body":"you get half the load um so"},{"speaker":"[aaron_straker]","startTime":3492.094,"endTime":3496.781,"body":"that's something that i would say"},{"speaker":"[bryan_boorstein]","startTime":3497.201,"endTime":3497.364,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3497.382,"endTime":3498.524,"body":"they're great but there"},{"speaker":"[bryan_boorstein]","startTime":3498.43,"endTime":3498.572,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3498.584,"endTime":3502.402,"body":"is like a cost two performing them"},{"speaker":"[aaron_straker]","startTime":3498.584,"endTime":3502.402,"body":"and sometimes it"},{"speaker":"[bryan_boorstein]","startTime":3502.65,"endTime":3502.793,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3502.702,"endTime":3504.486,"body":"can be beneficial to just pull that"},{"speaker":"[aaron_straker]","startTime":3502.702,"endTime":3504.486,"body":"for a little bit"},{"speaker":"[bryan_boorstein]","startTime":3505.76,"endTime":3508.164,"body":"yeah they caused me a ton of"},{"speaker":"[bryan_boorstein]","startTime":3505.76,"endTime":3508.164,"body":"fatigue like i can even feel it over"},{"speaker":"[bryan_boorstein]","startTime":3508.184,"endTime":3510.528,"body":"the next couple of days to like"},{"speaker":"[bryan_boorstein]","startTime":3508.184,"endTime":3510.528,"body":"just that that whole"},{"speaker":"[aaron_straker]","startTime":3510.508,"endTime":3510.628,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":3511.65,"endTime":3514.515,"body":"c n s thing if you want"},{"speaker":"[bryan_boorstein]","startTime":3511.65,"endTime":3514.515,"body":"to say that like you're just system feels"},{"speaker":"[bryan_boorstein]","startTime":3514.615,"endTime":3515.877,"body":"kind of beat down for a"},{"speaker":"[aaron_straker]","startTime":3515.85,"endTime":3516.011,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3515.917,"endTime":3521.29,"body":"couple of days after and so i've"},{"speaker":"[bryan_boorstein]","startTime":3515.917,"endTime":3521.29,"body":"been feeling great without them and i think"},{"speaker":"[bryan_boorstein]","startTime":3521.33,"endTime":3525.497,"body":"i'm going to keep it that way"},{"speaker":"[bryan_boorstein]","startTime":3521.33,"endTime":3525.497,"body":"for a little bit okay next question for"},{"speaker":"[bryan_boorstein]","startTime":3525.617,"endTime":3529.484,"body":"lengthened partials only sets do you use"},{"speaker":"[bryan_boorstein]","startTime":3525.617,"endTime":3529.484,"body":"a percentage of weight and for how many"},{"speaker":"[bryan_boorstein]","startTime":3529.564,"endTime":3533.43,"body":"raps i love this question because this"},{"speaker":"[bryan_boorstein]","startTime":3529.564,"endTime":3533.43,"body":"is something i incorporate into my rating a"},{"speaker":"[bryan_boorstein]","startTime":3533.47,"endTime":3538.058,"body":"lot so what i've been doing with"},{"speaker":"[bryan_boorstein]","startTime":3533.47,"endTime":3538.058,"body":"my lengthened only sets is first i'll do"},{"speaker":"[bryan_boorstein]","startTime":3538.118,"endTime":3541.584,"body":"a full range of motion set so"},{"speaker":"[bryan_boorstein]","startTime":3538.118,"endTime":3541.584,"body":"say my rep range is six to ten"},{"speaker":"[bryan_boorstein]","startTime":3542.105,"endTime":3542.706,"body":"i'll do a full"},{"speaker":"[aaron_straker]","startTime":3542.678,"endTime":3542.863,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3542.766,"endTime":3547.176,"body":"range emotion set to whatever the as"},{"speaker":"[bryan_boorstein]","startTime":3542.766,"endTime":3547.176,"body":"for the week if it's a short overload"},{"speaker":"[bryan_boorstein]","startTime":3547.236,"endTime":3548.701,"body":"movement it's going to be somewhere"},{"speaker":"[aaron_straker]","startTime":3548.438,"endTime":3548.458,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":3548.741,"endTime":3549.644,"body":"between zero and two"},{"speaker":"[aaron_straker]","startTime":3550.358,"endTime":3550.54,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3551.85,"endTime":3552.03,"body":"and"},{"speaker":"[aaron_straker]","startTime":3552.016,"endTime":3552.158,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3553.011,"endTime":3553.212,"body":"after"},{"speaker":"[aaron_straker]","startTime":3553.028,"endTime":3554.888,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3553.272,"endTime":3557.678,"body":"i do that full range emotion set"},{"speaker":"[bryan_boorstein]","startTime":3553.272,"endTime":3557.678,"body":"say i get hundred and sixty pounds for"},{"speaker":"[bryan_boorstein]","startTime":3559.37,"endTime":3565.3,"body":"for eight reps hundrandsixty for eight short"},{"speaker":"[bryan_boorstein]","startTime":3559.37,"endTime":3565.3,"body":"overload movement i'll rest normal two to three"},{"speaker":"[bryan_boorstein]","startTime":3565.34,"endTime":3571.009,"body":"minutes and then i'll usually add twenty"},{"speaker":"[bryan_boorstein]","startTime":3565.34,"endTime":3571.009,"body":"to thirty per cent weight to that it"},{"speaker":"[bryan_boorstein]","startTime":3571.069,"endTime":3575.136,"body":"depend on the movement and exactly where"},{"speaker":"[bryan_boorstein]","startTime":3571.069,"endTime":3575.136,"body":"the overload takes place because some movements are"},{"speaker":"[bryan_boorstein]","startTime":3575.176,"endTime":3578.522,"body":"like short mid bias and some are"},{"speaker":"[bryan_boorstein]","startTime":3575.176,"endTime":3578.522,"body":"just really"},{"speaker":"[aaron_straker]","startTime":3578.438,"endTime":3580.718,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3578.622,"endTime":3580.725,"body":"really short bias and for the"},{"speaker":"[aaron_straker]","startTime":3580.778,"endTime":3581.163,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3580.805,"endTime":3584.191,"body":"ones that are really really short bias"},{"speaker":"[bryan_boorstein]","startTime":3580.805,"endTime":3584.191,"body":"increase the weight"},{"speaker":"[aaron_straker]","startTime":3584.378,"endTime":3584.598,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3584.492,"endTime":3588.819,"body":"probably thirty per cent but for something"},{"speaker":"[bryan_boorstein]","startTime":3584.492,"endTime":3588.819,"body":"that's like short mid bias i usually air"},{"speaker":"[bryan_boorstein]","startTime":3588.919,"endTime":3593.186,"body":"more on the side of twenty per"},{"speaker":"[bryan_boorstein]","startTime":3588.919,"endTime":3593.186,"body":"cent and an example there is like a"},{"speaker":"[bryan_boorstein]","startTime":3593.266,"endTime":3596.632,"body":"cable row i feel like i always"},{"speaker":"[bryan_boorstein]","startTime":3593.266,"endTime":3596.632,"body":"had thirty per cent like i can just"},{"speaker":"[bryan_boorstein]","startTime":3597.032,"endTime":3598.495,"body":"i can still get short for a"},{"speaker":"[bryan_boorstein]","startTime":3597.032,"endTime":3598.495,"body":"rep"},{"speaker":"[aaron_straker]","startTime":3598.748,"endTime":3598.928,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3598.956,"endTime":3603.203,"body":"with thirty per cent more but on"},{"speaker":"[bryan_boorstein]","startTime":3598.956,"endTime":3603.203,"body":"a t bar row i always add twenty"},{"speaker":"[bryan_boorstein]","startTime":3603.303,"endTime":3603.904,"body":"percent because if"},{"speaker":"[aaron_straker]","startTime":3603.848,"endTime":3604.928,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3603.964,"endTime":3607.129,"body":"i do thirty per cent i can't"},{"speaker":"[bryan_boorstein]","startTime":3603.964,"endTime":3607.129,"body":"even get a full rep with that weight"},{"speaker":"[bryan_boorstein]","startTime":3607.41,"endTime":3608.031,"body":"ter after my"},{"speaker":"[aaron_straker]","startTime":3608.108,"endTime":3609.098,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3608.131,"endTime":3611.517,"body":"short set so basically say i'm doing"},{"speaker":"[bryan_boorstein]","startTime":3608.131,"endTime":3611.517,"body":"a hundred and sixty for eight"},{"speaker":"[aaron_straker]","startTime":3611.708,"endTime":3611.852,"body":"ye"},{"speaker":"[bryan_boorstein]","startTime":3611.837,"endTime":3616.124,"body":"and say i add twenty per cent"},{"speaker":"[bryan_boorstein]","startTime":3611.837,"endTime":3616.124,"body":"than now that's thirty two pounds that i'm"},{"speaker":"[bryan_boorstein]","startTime":3616.184,"endTime":3620.671,"body":"adding to one sixty so it would"},{"speaker":"[bryan_boorstein]","startTime":3616.184,"endTime":3620.671,"body":"be one ninety two um and i would"},{"speaker":"[bryan_boorstein]","startTime":3620.712,"endTime":3624.297,"body":"basically try to match the reps that"},{"speaker":"[bryan_boorstein]","startTime":3620.712,"endTime":3624.297,"body":"i achieved on the full range emotion set"},{"speaker":"[bryan_boorstein]","startTime":3624.939,"endTime":3629.727,"body":"and that length and set might have"},{"speaker":"[bryan_boorstein]","startTime":3624.939,"endTime":3629.727,"body":"one or two full reps say i get"},{"speaker":"[bryan_boorstein]","startTime":3629.807,"endTime":3634.884,"body":"two then i would do six max"},{"speaker":"[bryan_boorstein]","startTime":3629.807,"endTime":3634.884,"body":"effort partial reps to get me to that"},{"speaker":"[bryan_boorstein]","startTime":3635.024,"endTime":3640.854,"body":"eight rep number and then something else"},{"speaker":"[bryan_boorstein]","startTime":3635.024,"endTime":3640.854,"body":"that i'm considering adding in after i d"},{"speaker":"[bryan_boorstein]","startTime":3641.074,"endTime":3643.418,"body":"me eric helms not to name drop"},{"speaker":"[bryan_boorstein]","startTime":3641.074,"endTime":3643.418,"body":"or anything but"},{"speaker":"[aaron_straker]","startTime":3643.598,"endTime":3643.879,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3644.4,"endTime":3646.083,"body":"m helms after he was on the"},{"speaker":"[bryan_boorstein]","startTime":3644.4,"endTime":3646.083,"body":"revived"},{"speaker":"[aaron_straker]","startTime":3646.028,"endTime":3647.108,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3646.123,"endTime":3647.145,"body":"stronger episode to"},{"speaker":"[aaron_straker]","startTime":3647.108,"endTime":3647.817,"body":"uh"},{"speaker":"[bryan_boorstein]","startTime":3647.285,"endTime":3652.293,"body":"ask him about what he was saying"},{"speaker":"[bryan_boorstein]","startTime":3647.285,"endTime":3652.293,"body":"about essentially choosing a range of motion that"},{"speaker":"[bryan_boorstein]","startTime":3652.433,"endTime":3656.059,"body":"is not full range of motion and"},{"speaker":"[bryan_boorstein]","startTime":3652.433,"endTime":3656.059,"body":"then making that your full range of motion"},{"speaker":"[bryan_boorstein]","startTime":3656.48,"endTime":3659.467,"body":"so essentially you'd look at like something"},{"speaker":"[bryan_boorstein]","startTime":3656.48,"endTime":3659.467,"body":"like a row and be like hey sixty"},{"speaker":"[bryan_boorstein]","startTime":3659.528,"endTime":3660.39,"body":"percent range emotion"},{"speaker":"[aaron_straker]","startTime":3660.351,"endTime":3660.372,"body":"a"},{"speaker":"[bryan_boorstein]","startTime":3660.53,"endTime":3661.733,"body":"is my full range of emotion"},{"speaker":"[aaron_straker]","startTime":3661.695,"endTime":3661.715,"body":"a"},{"speaker":"[bryan_boorstein]","startTime":3662.174,"endTime":3667.314,"body":"and then you're just going to basically"},{"speaker":"[bryan_boorstein]","startTime":3662.174,"endTime":3667.314,"body":"your desired r r of that range of"},{"speaker":"[bryan_boorstein]","startTime":3667.394,"endTime":3673.204,"body":"motion so i wouldn't necessarily u s"},{"speaker":"[bryan_boorstein]","startTime":3667.394,"endTime":3673.204,"body":"range of motion drop off it would be"},{"speaker":"[bryan_boorstein]","startTime":3673.304,"endTime":3677.05,"body":"as if like hey i'm targeting one"},{"speaker":"[bryan_boorstein]","startTime":3673.304,"endTime":3677.05,"body":"r i r of sixty percent of range"},{"speaker":"[bryan_boorstein]","startTime":3677.09,"endTime":3680.315,"body":"of motion so as soon as i"},{"speaker":"[bryan_boorstein]","startTime":3677.09,"endTime":3680.315,"body":"could no longer get the range of motion"},{"speaker":"[bryan_boorstein]","startTime":3680.356,"endTime":3685.785,"body":"that was established as the range of"},{"speaker":"[bryan_boorstein]","startTime":3680.356,"endTime":3685.785,"body":"motion than that set is over and so"},{"speaker":"[bryan_boorstein]","startTime":3685.845,"endTime":3690.793,"body":"that's a different way of implementing it"},{"speaker":"[bryan_boorstein]","startTime":3685.845,"endTime":3690.793,"body":"that i haven't done yet i really like"},{"speaker":"[bryan_boorstein]","startTime":3690.833,"endTime":3693.297,"body":"my way so i've been hesitant to"},{"speaker":"[bryan_boorstein]","startTime":3690.833,"endTime":3693.297,"body":"implement that"},{"speaker":"[aaron_straker]","startTime":3693.248,"endTime":3693.449,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3693.938,"endTime":3695.461,"body":"but i do think that to his"},{"speaker":"[aaron_straker]","startTime":3695.506,"endTime":3695.648,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3695.541,"endTime":3698.666,"body":"point what he said in his response"},{"speaker":"[bryan_boorstein]","startTime":3695.541,"endTime":3698.666,"body":"to me was basically that that way that"},{"speaker":"[bryan_boorstein]","startTime":3698.746,"endTime":3703.795,"body":"he's talking about allows you to still"},{"speaker":"[bryan_boorstein]","startTime":3698.746,"endTime":3703.795,"body":"use r i r with your lengthened sets"},{"speaker":"[bryan_boorstein]","startTime":3704.235,"endTime":3706.86,"body":"where as my way is essentially everything's"},{"speaker":"[bryan_boorstein]","startTime":3704.235,"endTime":3706.86,"body":"failure because you're"},{"speaker":"[aaron_straker]","startTime":3706.77,"endTime":3707.157,"body":"failure"},{"speaker":"[bryan_boorstein]","startTime":3706.88,"endTime":3709.885,"body":"like okay i'm pulling as hard as"},{"speaker":"[bryan_boorstein]","startTime":3706.88,"endTime":3709.885,"body":"i can that i'm pulling as hard as"},{"speaker":"[bryan_boorstein]","startTime":3709.925,"endTime":3711.387,"body":"i can again that i'm pulling as"},{"speaker":"[bryan_boorstein]","startTime":3709.925,"endTime":3711.387,"body":"hard as i"},{"speaker":"[aaron_straker]","startTime":3711.428,"endTime":3711.691,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3711.447,"endTime":3714.452,"body":"can again and that range tion is"},{"speaker":"[bryan_boorstein]","startTime":3711.447,"endTime":3714.452,"body":"falling off because you can't"},{"speaker":"[aaron_straker]","startTime":3714.458,"endTime":3715.268,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3714.532,"endTime":3717.598,"body":"pull as hard any more so you're"},{"speaker":"[bryan_boorstein]","startTime":3714.532,"endTime":3717.598,"body":"essentially at our past failure"},{"speaker":"[aaron_straker]","startTime":3717.608,"endTime":3717.87,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3718.279,"endTime":3722.305,"body":"and eric helms being the the guy"},{"speaker":"[bryan_boorstein]","startTime":3718.279,"endTime":3722.305,"body":"that he is you know really really enjoys"},{"speaker":"[bryan_boorstein]","startTime":3722.345,"endTime":3725.452,"body":"his r i r and so i"},{"speaker":"[bryan_boorstein]","startTime":3722.345,"endTime":3725.452,"body":"think in his mind the way he's talking"},{"speaker":"[bryan_boorstein]","startTime":3725.493,"endTime":3728.345,"body":"about it makes more sense and maybe"},{"speaker":"[bryan_boorstein]","startTime":3725.493,"endTime":3728.345,"body":"something worth experimenting with"},{"speaker":"[aaron_straker]","startTime":3729.438,"endTime":3733.946,"body":"yeah it's a really it's like my"},{"speaker":"[aaron_straker]","startTime":3729.438,"endTime":3733.946,"body":"initial thought is like it's it's almost silly"},{"speaker":"[aaron_straker]","startTime":3734.006,"endTime":3738.433,"body":"it's like we're taking this we're taking"},{"speaker":"[aaron_straker]","startTime":3734.006,"endTime":3738.433,"body":"a past failure set right and now"},{"speaker":"[bryan_boorstein]","startTime":3738.37,"endTime":3738.671,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3738.474,"endTime":3741.822,"body":"we're like adding all right um"},{"speaker":"[bryan_boorstein]","startTime":3741.842,"endTime":3742.384,"body":"right right"},{"speaker":"[aaron_straker]","startTime":3742.525,"endTime":3743.591,"body":"but yeah i mean i get it"},{"speaker":"[bryan_boorstein]","startTime":3745.311,"endTime":3746.853,"body":"it's just a different range of motion"},{"speaker":"[bryan_boorstein]","startTime":3745.311,"endTime":3746.853,"body":"essentially"},{"speaker":"[aaron_straker]","startTime":3746.598,"endTime":3747.309,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3747.554,"endTime":3748.336,"body":"it's like how if you"},{"speaker":"[aaron_straker]","startTime":3748.298,"endTime":3748.625,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3748.396,"endTime":3751.661,"body":"do an iliac lap pull down you"},{"speaker":"[bryan_boorstein]","startTime":3748.396,"endTime":3751.661,"body":"don't pull your elbow all the way behind"},{"speaker":"[bryan_boorstein]","startTime":3751.721,"endTime":3752.162,"body":"your body"},{"speaker":"[aaron_straker]","startTime":3752.489,"endTime":3752.651,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3752.523,"endTime":3756.369,"body":"like that in itself is kind of"},{"speaker":"[bryan_boorstein]","startTime":3752.523,"endTime":3756.369,"body":"a partial range of motion movement even at"},{"speaker":"[bryan_boorstein]","startTime":3756.409,"endTime":3760.403,"body":"the art and so it's kind of"},{"speaker":"[bryan_boorstein]","startTime":3756.409,"endTime":3760.403,"body":"implementing that same idea into like other movements"},{"speaker":"[bryan_boorstein]","startTime":3760.524,"endTime":3760.684,"body":"which"},{"speaker":"[aaron_straker]","startTime":3760.579,"endTime":3760.721,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3760.785,"endTime":3760.805,"body":"i"},{"speaker":"[aaron_straker]","startTime":3760.822,"endTime":3761.246,"body":"exactly"},{"speaker":"[bryan_boorstein]","startTime":3760.845,"endTime":3761.447,"body":"think makes sense"},{"speaker":"[aaron_straker]","startTime":3761.65,"endTime":3761.791,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3762.25,"endTime":3765.335,"body":"um all right final question actually ship"},{"speaker":"[aaron_straker]","startTime":3765.205,"endTime":3765.818,"body":"right"},{"speaker":"[bryan_boorstein]","startTime":3765.435,"endTime":3766.156,"body":"man we're already"},{"speaker":"[aaron_straker]","startTime":3766.028,"endTime":3766.274,"body":"yah"},{"speaker":"[bryan_boorstein]","startTime":3766.256,"endTime":3769.682,"body":"on time and this question is going"},{"speaker":"[bryan_boorstein]","startTime":3766.256,"endTime":3769.682,"body":"to take a little while so let's"},{"speaker":"[aaron_straker]","startTime":3769.553,"endTime":3769.693,"body":"let's"},{"speaker":"[bryan_boorstein]","startTime":3769.762,"endTime":3773.368,"body":"let's save this one for next episode"},{"speaker":"[bryan_boorstein]","startTime":3769.762,"endTime":3773.368,"body":"and we'll have eleven questions"},{"speaker":"[aaron_straker]","startTime":3773.408,"endTime":3774.158,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3773.589,"endTime":3773.949,"body":"next week"},{"speaker":"[aaron_straker]","startTime":3774.348,"endTime":3778.212,"body":"perfect yeah let's do it as always"},{"speaker":"[aaron_straker]","startTime":3774.348,"endTime":3778.212,"body":"guys thank you for listening brian"},{"speaker":"[bryan_boorstein]","startTime":3778.219,"endTime":3778.24,"body":"m"},{"speaker":"[aaron_straker]","startTime":3778.272,"endTime":3782.336,"body":"i will be back next week answering"},{"speaker":"[aaron_straker]","startTime":3778.272,"endTime":3782.336,"body":"the rest of these questions for the november"},{"speaker":"[aaron_straker]","startTime":3782.636,"endTime":3782.897,"body":"q and"}]}